Tag: WDog

14 strong posted for WDOG today and here is how it went down.

Mossy – COP : SSH’s, Windmills, IW’s, Flutter Kicks, LBC’s.

Pipe Loop : Partner up – run the loop – 3 exercises – 100 LT. Dan’s – 200 merkins – 200 Captain Thor’s

Rusty Cage : 3 sets of 5 chin ups – 3 sets of 5 burp up’s

Amp Theatre: 2 incline hand release merkinis at each step .

Mary : 6 inches

Mossy back to the flag.

The first day of summer – longest day of the year – felt  like a great time to do the pipe loop.. The loop had sort of a jungle feel to it with the humidity out in full force this morning. The pax attacked that loop – well done guys… YHC had to modify in order to get a few of the other exercises in. The always fan favorite rusty cage and a new one – incline hand release merkins up the theatre steps.. As we approached the steps we were greeted by Last time and Forceps (Raleigh)  . They missed us at launch so they ran around looking for us – Dogpile is a  big place as y’all know so they were unable to find us till the end..

Yep everyone was drenched and smoked by the end of the workout  – super job guys way to push !

Honeydo took us out – well said buddy!

Puppy pile this Saturday ! Wed night hill run tonight 5:30PM

 

See y’all in the gloom..

An even 13 old school rap afficionados posted at WDog to beat the heat and reminisce about when rap music used to be good. Mosey to field beside amphitheater for COP by a sign that says stay off grass.

COP: Helicpoters x 12 / Willie Mays Hayes x 9 / Reverse Sit-ups x 12 … Mosey to hill behind amphitheater.

THANG: 

Big Ass Clock Merkins OYO x 3 Merkins at each hour, clockwise. Sprint down and out of bowl to tree at the top, then bring it back for another round of BACM’s OYO x 3 at each hour, this time counterclockwise. Mosey to stage. YHC had plans for a quick stage party, but that got interrupted. More on that later.

PLTs progressive to the top of the stairs. Al Gore and a lap around the circle until PAX finishes up.

Lawnmower Merkins Partner up for wheelbarrows. Every 5th pace stop and complete a merkin while in wheelbarrow position. Repeato x 3. Then backwards lawnmower merkins back to original starting point. Each person completes one circuit.

Wheelbarrows Same partners wheelbarrow across the circle and switch. Bring it back.

Mosey to Rusty Case for Triple Check 1. Hanging knee-ups (left/right/middle) 2. Row Boats 3. Sprint to fire hydrant for 3 burpees. Repeato x 3.

Mosey back to the circle. Ring of Fire 1-5 and type of Merkin called out by each PAX member. Jog in place in between. YHC called out Swirly Merkins to finish things off. Back to the flag.

MARY 25 crab cakes OYO

Announcements

F3RVA Field Day is this Saturday. See the Preblast for details. The Ghost Flag will be up for grabs. Weat a t-shirt that represents your elementary school days.

Puppy Pile – 6/23 / July 4 Convergence / RAMM GEARS Amateur ride is this Friday. 

NMS

YHC pulled into WDog at 4:57 certain he’d get his choice of parking spaces. But ole Big Blue proved me wrong once again. 5:25 and only three PAX members were on site. Then, like in Field of Dreams, they poured into the parking lot ready for a beatdown.

YHC recently learned that Flava Flav is throwing out the first pitch for the Squirrels next Thursday and had to work in an ode to the trend setting, clock wearing, lyrical murderer. Hence, Big Ass Clock Merkins.

YHC had a nice little rap concert planned on the stage but apparently I didn’t get my stage rental application in on time. When we arrived at the stage, a nice gentleman was there taking a nap after presumably a late night of Shakespeare. Oh well, YHC now knows better.

YHC also learned about Willie Mays Hayes’s during my recent trip to F3 Arlington. Lots of mumble chatter ensued from that exercise. See Swirly for a movie quote rap battle. He’s taking on all comers.

“Heywood leads the league in most offensive categories, including nose hair. When this guy sneezes, he looks like a party favor.” – Harry Doyle

Thanks for letting me lead.

 

10 warriors rose to greet the dawn of a new day.  Despite near certainty of that the recent paramilitary exploits in our fair city may involve a certain right swiper, we can confirm that Toucan was not involved.  According to legend this Wednesday beat down went a little something like this.

COP:  Mosey to circle for exercises in cadence.  SSH, DQ, WWII, Flutter Kick, Merkin

Mosey to bottom of amphitheater:

• Ascending Incline Merkins:  1 through 18
• Descending Decline Merkins: 1,2,3,4,5,6,7,8,9,9,8,7,6,5,4,3,2,1

Mosey to Valley of Doubt:

• Burpee Triple Check:  Each pax picks a poison.  One pax runs the Valley of Doubt, one pax flutter kicks, one pax does burpees.  Change when the runner completes the Valley of Doubt.  End when team has completed 100 burpees.

Crawl Bear Love Hill

• Partner up on Love Hill just where it meets the end of the Valley of Doubt.  One partner runs up to the top of the hill, the other partner starts to Crawl Bear.  Switch when the runner reaches the top and back to their partner.

Mosey back to flag.

COT – Namerama, numberama, BT took us out

News:

• Puppy Pile 6/23 see Sippy
• July 4th Convergence 7/4 see Kubota
• F3 Field Day 6/16 see Vinny

Moleskin – YHC got the call last night for a last minute Q switcheroo.  The commitment for this workout was upper body and back to the basics.  Incredibly (but not surprisingly) Swirly crushed today’s workout after running 50 miles this weekend!!! With much discussion of the rogue tank in our fair city, YHC felt it appropriate to get the men ready for tank top weather with some shoulder work!  The uphill crawl bear will make another appearance in the near future. BT, thanks for taking us out.

 

 

 

What started as an elite 8, but our numbers became 10 as a couple of LIFOs rolled in.

COP

• Helicopters
• Don Quixote
• Russian Soldiers
• SSH
• Carolina Dry Docks

Over to the Rusty Cage – 7 pull ups/7 jerkins x 3

Elbow plank for 90 seconds!

Mosey over to the bottom of Love Hill and partner up again.

• Partner 1 runs to the top of the hill (first small sapling beyond the last big tree)
• Partner 2 performs Bear Crawls.  Swap positions and then repeat with lunges and bunny hops.

With your partner, 8 Boo-Yah merkins.

Mosey to the amphitheater and starting at the bottom, do ascending dips on each step until you reach the top.

Find the nice grass at the top and elbow plank for 90 seconds.

Circle up for Merkin Shuffle.  Pax member can call 1, 3, or 5 reps and then the merkin exercise for the entire Pax to perform.  Pass to your left and one cannot call the same count as your predecessor.

A couple of minutes of Mary.

Mosey back to the VSF.

YHC took us out.

NMS

Our numbers were small but mighty when we started, and grew to a solid 10.  Lot’s of mumble chatter from Saab and Hardywood in the COP but it was pretty funny.  Something about studying gorillas and Saab….

Strong work today all around by the Pax, especially on Love Hill.  The neighborhood canines were on ropes and didn’t give us trouble.  Lot’s of good creativity shown in the merkin shuffle.  We didn’t repeat the same exercise twice.

The grass is starting to get tall at the AO and Labrat found a tick on him.  Whether the tick was already on Labrat prior to the workout or picked up in one of our several exercises in the grass remains a mystery at this moment.

Announcements:

• June 15 – Special RAMM Gears amateur day.  Bring your bike, helmet, reflective gear, Starbuck’s money, and we will set forth on an adventure at a medium pace.  Bonus points for tandems, adults riding kid’s bikes, unicycles, or old school bikes with one large front wheel and a small one in the rear (handlebar mustache optional).  See Lockjaw for details.
• June 23 – Puppy Pile – Bring your 2.0s.  See Sippy Cup for details.
• Rumors of a Punisher Resurrection meet up in the future.  Yes, this is for the Summer Tour and not the next season of Marvel’s Punisher series on Netflix (though that would be pretty cool).
• Good luck to our brothers running for 12 hours this weekend.  TYA, Swirly, and Circle K (?)

Always Be Tapering,

Lockjaw

18 sunrise samurais cut through the humidity this morning in order to escape the fartsack to gather at WDog for Wednesday morning beatdown and it went a little something like this…

COP:
Circle up in front of the Carillon SSH x 25
Helicopters x 10
Don Quixote x 10
Imperial Walkers x 10 Russian Soldiers x 10 Merkins x 10
LBC x 25

The Thang:
Short theatrical mosey to the orchestra pit of the Amphitheater of Pain (most underrated Motley Crue album)
11’s – burpees at the bottom, V-ups at the top. Thanks for Kubota for the technically exquisite demonstration of a V-up
Native American Run to the bottom or Love Hill
11’s at the amphitheater took longer in practice than they did your humble correspondent’s (YHC) imagination so he improvised with everybody’s favorite…. Partner Carry w Booya Merkins to the rim of the Valley of Doubt.
Dive Bombing the Valley of Doubt – 3 dive-bombers on this side, 4 on that side, 5 on this side – plank. That was fun, repeato. Again – thanks Kubota for the demo.
Time is short so back to the flag for…

Mary:
LBC x 30
6 inches x 20
Alabama Prom Dates x 20 Hello Dolly x 20
All numbers approximate

Announcements:
Memorial Day Convergence – 7:00 at Tredegar. Bring a friend. Hot Potato Q for one hour. Second F to follow at ETs
Summer challenge starts Saturday. Phonics will post a pre-blast soon. Long and the short of it is that you aim to hit every AO this summer. Should be fun. Come to the convergence to get the bonus AO.
Lab Rat and Shakedown running at 11:30 like every Wednesday. Meeting Behind the Governor’s mansion – Text me if you want to meet en route (8043394365).

YHC took us out – Sugar Shack donuts and cold waters after

Ghost Flag: Since I won the GF repping SOJ I decided that WDog is neutral ground  – that being said, Richmond Proper had the numbers though Tuckahoe and SOJ came strong.  Vinny was kind enough to let me Q this morning even though he had his name on the Q sheet – since it was my 1 year he let me switch that out a couple weeks back  Vinny left with the flag today and has some fun planned.  Stay tuned

Moleskin:
One year ago today, after being EHd by Viral, I posted for the first time at NoToll. It was raining and nobody seemed to notice. I liked that. I was hooked almost immediately. Over the last year F3 has become such an important part of my life that I can’t believe it took so long to find it to begin with. I wondered early if a freak like me would fit in with you gentleman of distinction and then I realized you are just a bunch of bozos like me (more or less). As I said in my prayer, I wake up every day grateful for another day and F3 is no small part of why I am grateful. Thank you guys for your hard work this morning and for doing what you do. I can be a bit of a cornball but screw it – I gotta be me. This thing we do is a blessing and we need to make sure we share it and keep it going for the next guy that needs it.
Have a great day guys!! See y’all in the gloom!

19 of the finest F3RVA men started the day like this:

Run a mile (with 10 Burpees OYO halfway) ending at the Rusty Cage to perform:

10 rounds of 10 pullups, 20 merkins, 30 squats (The Murph)

Perform an extra credit round.

Run a mile (with 10 Burpees OYO) halfway, ending back at the flag.

Numberama, Namearama, Gomer Pyle tooks us out.

Announcements:

Shakedown and LabRat are running at 1130 today.  Contact them if interested.

Wilson has a golf tournament this Friday.

Shakedown is shaving is head.

Phonics mentioned the Summer Challenge of hitting all the F3RVA AOs between Memorial Day and Labor Day.

Memorial Day Convergence. 0700 at Belle Isle.

NMS : A few observations from this morning:

1.  DAMN, that is a great way to start the day.
2. The teamwork amongst the PAX was on full display this morning.
3. The PAX absolutely crushed the Murph.  The first time we did the Murph at WDOG, we couldn’t complete the last mile, as we ran out of time.  Today, we threw in a extra round and burpees for good measure. BOOM!!!
4. YHC is an idiot when it comes the recording the PAX list on his phone. (I forgot the press the RECORD button) I left someone off the PAX list, help this technology challenged fool

Circle K

YHC morning started with a text from Swirly stating he was hitting the trail with TYA so no Big Blue. YHC gladly took pole position upon arrival at WDog and the flag was planted. 14 men arose to a glorious morning and told the fart sack, not today!!

0530….time to mosey with a few PAX coming in hot but quickly able to catch up. And it goes a little something like this….COP–Don Quixote x 10, Windmill, I mean, Helicopters x 10, Imperial Walker x 10, Copperhead Squat x 10, Flutter Kicks x 20, Freddie Mercuries x 15, SSH x 20. Done, let’s go. Mosey to the entrance of the Vida Course.

Vita Course, 5, 10, 15. At each obstacle on the Vita Course, stop and perform x5 burpees, x10 2 count American Hammers, x 15 Squats. So a majority of PAX members flew right back our first stop….in fairness, no obstacle. Only a stretching exercise. Thanks to Hardywood for sounding the alarm. YHC lost count of the number of burpees but respect to the PAX. Evolution finished with approx. 8 minutes till 0615. Time to mosey. Straight line to The Lawn at The Carillon.

Lawn Sprints. Attempting to get 4 in before the timer goes off. Run the distance of The Lawn with 15 second rest till another run. PAX got in 3 runs across The Lawn. Times up. Mosey back to the flag.

Number-ama, Name-r-ama, Announcements= Wilson, Golf Tournament May 18th. Puppy Pile May 19th at 0705.

YHC took us out!

NMS: Shakedown assumed we were headed to The Lake. He is familiar with YHC’s Q but not today. Originally wanted to circle around RVA Police Memorial but settled next to. RESPECT for those people that protect us in Richmond and surrounding counties!

YHC almost lost it on the count during Freddie Mercuries. YHC heard Hardywood say, “Hold on.” YHC managed a deep breath and recovered. COP completed with 0 errors!! Reminds YHC of his first Q! Hardywood, YHC hears ya!

14 PAX members at WDog=STRONG WORK!  YHC knew Vita Course would consume most of the morning but had to get in a heart max exercising. WAY TO FINISH MEN!!

Thank you for following. YHC has a lot of friends going through valley’s right now. YHC counts his blessings every morning-health, my M (far superior species), children-and the ability to lead you men with F3. My world is right and there is nothing YHC would take for it! Gentlemen, count’em because it can always be worse!

Have a excellent Wednesday and only those who post understand!

Loud and Proud.

Flatline

10 strong posted in the spring rain this morning and here is how it went down.

COP: SSH’s, Helicopters, Windmills, IW’s, Merkins, LBC’s Flutter Kicks, Squats,

Pole Smoker Indian run : – 4 pole smokers run to the end of the lone pax holds 6 inches.

Why don’t you just meet me in the middle : bear crawl to middle of the circle – 5 hand release merkins crawl bear back – polar bear to middle of circle 5 WW11’s crawl bear back – army crawl middle of circle – 5 clerkins – crawl bear back.

Rusty Cage : partner up – 3 sets of 7 jerkins – 3 sets of 7 partner dips – 3 sets of 7  burp up’s

Amp Theatre : 1 derkin 1 incline merkin each step to the top.

Indian Run back to flag

Ring of Fire – 10 merkins – pax hold plank.

Mary : cross leg lifts – APD’s, LBC’s – 6 inches.

The Story :  YHC rolled up in the rainy gloom planted the flag and decided against the original pipe loop plan – audible to plan B. The pax slowly rolled in right on time and we dived right in to embrace the wet  – it actually was not that bad out there. The pole smokers had us grunting as the cars passed us by. The pax was very friendly to the other group out there this morning – (were they working out)? Anyway that group thought of coming into the theatre when we were down at the bottom about to begin an exercise and they apologized and turned around – nope YHC did not say anything other than – this is our theatre ! Actually Hardywood and TYA might have scared them off early as they tried to EH one of the folks running around out there. Rusty cage was a hit and a big finish with a long ass 6 inches made for a great start to the day. As we circled up TYA says – hey see I found my purple shorts ? Man where  have these things been – if you haven’t seen these yet you will be going on Amazon to purchase some as soon as you do – although not everyone can pull the purple shorts off – way to rockem TYA!   Excellent job guys – thanks for letting me lead – way to push..

Announcements : TOOLBANK – see Viral !     Wed night hill run – come on out.. Thoughts and prayers for Hardywood’s  brother – Kubota took us out !

See y’all in the gloom..

Fifteen came out to WDOG, 14 would finish and all were left to wonder on the way to the COP “where is Swirly”

COP –  SSH, Don Qs, Merkins, Flutterkicks, Scorpion Kicks. Head to Rusty Cage

Partner Up- 60 Burp-ups and 100 Dips while 1 man ran up towards Carillon and back.

Head to Bermuda Triangle. First time 20 Heels2Heaven, 30 WWII situps, 40 Flutterkicks. Next round increase by 10. Head over to Amphitheater for Box Jump Escalator. Audible called around step 11-12. Back to flag for some Mary then close with RoF. BT, after some cajoling, took us out.

NMS – The PAX were treated to an unusual sign upon entering the AO. A Toyota 4Runner was in Big Blue’s spot with no Swirly to be found. It seems our buddy is getting his oil checked today so no WDOG for him, good luck.

We started with an FNG, via Mr Holland, but the initial Burp-Ups were too much. Hope to see him back out soon, maybe come back for a TYA Q to ease you in to the difficulty of the Gloom.

Apparently YHC is the only one who likes Scorpion Kicks. Burp-Ups took some time and Dips continue their comeback as a fan favorite. The Bermuda Triangle burned up theabs, but not for Hardywood. He can do WWII situps faster than YHC can do LBCs.

Lastly after the beatdown Vinny shared he is down 20 Lbs in the 7 weeks since he started posting. Amazing stuff and a testament not only to F3 but also to what you can do when you fully commit to bettering yourself. Can’t wait to see how much strong you get brother.

Announcements – Slurpee has breaking bread this Sunday and could use 1 more Pax.

Silent Assassin signing off.