Tag: WDog

Lockjaw’s 11 came forward for a rare Lockjaw Q of WDog.  Here is what transpired.

Mosey to the far large circle in front of the Carillon for COP.

• Arm Circles
• Helicopters
• Don Quixote
• Hill Billies (J-ville hop optional)
• SSH
• Copperhead Squats

It’s Valentine’s Day.  Find a date (partner up) and mosey back to the Rusty Cage.

• 7 pullups, 7 jerkins X 3 times through

Mosey to the outdoor stage platform.  Keep a partner faithfully or be a swinger and find a new one for Touch a Tree:

• Find 1 tree, then 2, then 3 while partner does box cutters.  Switch between sets.
• Find 4 trees, then 5 while partner does scorpions.  Switch between sets.
• Find 6 trees while the partner does derkins off of the stage.  Switch.
• New trees for each evolution for a total of 21 unique trees.

Mosey to the halfway point in the big field in front of the Carillon for “menage a trois” triple check forming groups of three.

• Flutter Kicks
• Captain Thor
• Run to the end of the field and back.

Ditch the third wheel and perform:

• 25 PLT x 2 for each partner
• 20 plerkins x 2 for each partner

Line up behind Keymaster and indigenous people run back to the VSF.

YHC took us out.

NMS:

A Velentine’s Day special partner workout.  The title of the backblast refers to a Beatles deep cut song off of “Let It Be” that I randomly stumbled across on the radio this morning.  This is my favorite song from “Let It Be” and the song supports the partner theme while the album title supports moving on to new chapters in life, so it really fits.

My father-in-law passed away last night.  I really appreciate everyone who has reached out with care and support in recent weeks.  In times like these, one really takes account of what they have and these relationships are some of the best.  Thank You.

Go forward today and be the best version of yourself.  Be patient, thoughtful, and live for the day, leaving nothing for tomorrow.

Time to Taper,

Lockjaw

14 RVA regulars and one RVA native but out of towner hit the WDog gloom for a Rosie led beatdown.  The weather was a brisk sunny and 70 so everyone was out of their vehicles early to greet the morning and Obama visiting from SC.

THANG

Mosey to the first traffic circle for a warmup of:  Hillbilles, 2 burpees, Cotton Pickers, 3 burpees, Moroccan Night Club, 5 burpees, Peter Parker, 7 burpees.

Mosey to the other circle for the Golden Triangle – 11 burpees, bearcrawl to Rugby Road, 13 merkins, run downhill to the intersection, 17 Monkey Humpers, run backward to the circle, 19 box cutters.

Caterpillar – line up in plank head to toe, pax on the end jumps over 1 pax’s legs then beside the same pax, over the next one and repeat to the front of the line.

Rusty Cage – 3 sets of 7 pullups, 7 Lt. Dans, 7 Freddie Mercuries

Ampitheater – Up with 3 Incline Merkins per step, down with 1-leg squats alternating legs 1/1, 2/2 up to 9/9.  Hallelujah up to the circle

R&R – Rapid and Random – Variation of exercises including SSH, Dollies, Merkins and lots of others.  Rapid fire with no rest between.  Mosey back to the flag.

NMM

Obama put out notice of his presence in Richmond and was persuaded to hit WDog this morning to experience the nice and easy feel of a Rosie Q.  Good to see him again, rumor is he may try Timberwolf tomorrow and/or be back for some more RVA beatdowns in the near future.  Extra points to Wheelbarrow who YHC believes was the first to realize we were working our way through the prime numbers in the COP and Golden Triangle.  The Caterpillar was a mini debacle and can be attributed solely to YHC’s  perfectly unclear description.  Honeydo has done this one a couple times and apparently is much better at explaining the instructions because there were no hiccups those mornings.   The grunt corner was in full effect at the Rusty Cage with Swirly even calling himself out with some coherent mumblechatter beyond the normal grunting.

R&R was not part of YHC’s plan and the name was developed post workout but it was a crowd pleaser for sure.  Jumping from one exercise to the next with no rhyme or reason for the sequence besides what popped into YHC’s ever expanding catalog of exercises.  YHC will buy an Ellwood breakfast for anyone that can name all the exercises, the order and the count from the R&R.

It was a pleasure to lead such a fine group of RVA (and SC) men.

Announcements:

CSAUP – find your team

Healing Place 10k Training – Need some men to help on some mornings after Dogpile.  See the preblast and Honeydo’s sign up sheet.

13 strong posted this morning for WDOG and here is what went down…

Mossy : COP: SSH’s, Windmills, IW’s, Merkins, LBC’s, APD’s

Short side triple check : Partner 1 –   Polarbear across field – Russian Solder back – Partner 2 – LBC’s – Partner 3 – LT. Dans – repeat 3 times.

Rusty Cage : Partner up : 3 sets 7 jerkins – 3 set of 10 burp ups – 3 sets of 5 chin ups

Amp Theatre: Partner up – wheelbarrow up to the top – 4 dips each step back down – next partner wheelbarrow back up.

Indian Run back to the flag.

The mumble chatter today began with Saabski calling out Keymaster for seeing him running around the Tuckahoe area Tuesday morning. Saabki yelled out – hey Keymaster – you know we have workouts on Tuesday mornings you A Hole !!!! Keymaster just smiled and kept on running telling others he was with – I have no idea who that crazy bastard was – whats a keymaster???

The pax crushed the rusty cage like never before this morning – it was awesome – well done guys… The wheelbarrow up the theatre – yep freaken brutal – just no other way to describe it … Hardywood went to check out a suspicious character around our vehicles as the rest of the pax did the Indian run – thanks for checking that out Hardywood way to be on alert  bro!

Kubota took us out – well said dude – and after that a few more fun facts came out …. Fuddski and family will be heading down to Disney – great to have Fudd with us @ WDOG – be on the lookout from a tweet from Fudd with his #sexy hat on sitting in a hot tub drinking single malt scotch with goofy 🙂 Have fun Fuudski we will see ya when you get back.

BT has been loving that the podcasts are back in 2018 and evidently BT’s M enjoys the podcast as well – that’s awesome – but hey discretion advised – not all M’s will like or understand – not that there is any thing wrong with that 🙂 Gotta get you in soon as a special guest BT ! Hey another piece of great news from BT this morning is – Big Tennessee is in for the BRR – hell yeah baby – love it ! Anybody else want in – well respond to the pre blast TYA put up or text/email him asap….

Thoughts and prayers are with our brothers Toga and Bleeder as they recover from surgery .

Always a pleasure to lead such a solid group of men. Anytime you accomplish more than you thought you could or even seems logical – it’s a beautiful successful step in our journeys to be the best that we can be.

“Leadership is the Art of accomplishing more than the science  of management says is possible”

General Colin Powell

See yall in the gloom…

Swirly out…

13 warriors rose to greet the dawn of a new day.  As expected the conditions were mentally perfect with a forecast of 70 and sunny.  According to legend it went a little something like this.

COP: Hand Release Merkin (HRM) IC X 10, HRM right leg up X 10, HRM left leg up X 10

Flutter kicks IC X 10

Mark Shitz (flutter kick with arms extended) X 20

WWII Sit Up IC X 20

SSH X 10, SSH Left Leg X 10, SSH Right Leg X 10

Mosey to top of hill

Noahs Ark 2 X 2:  Partner up.  One partner runs down to bottom of hill and back up.  Other partner completes 2 broad jumps and 2 WWII situps.  Alternate to bottom.

Bar Crawl: Partner up.  One partner runs to top of hill and back down.  Other partner bear crawls.  Round 1.  Round 2 is the same as round one but with Crawl Bears.  Alternate to top.

50 by any means necessary:  Mosey to Rusty Cage and partner up. As a team complete 50 pull ups.

Sippy Showcase: Mosey to amphitheatre and complete ascending incline merkins.  1 on the first step.  2 on the second step.  Etc. to completion.

Burpee Shuffle

Mosey back to the flag.

Namerama, numberama and Swirly led us out.

Moleskin:  This BB is written with much to be grateful for.  At the top of the list at the time of this writing is laughter. Despite the early mornings and hard work, a smile or joke isn’t too far behind.  This morning, there were lots of laughs to be shared.  Let this be the reminder that of all the accomplishments to strive for, let us not forget how important that fun is.

Not speaking of laughter, Welcome FNG Marcel Marceau. You absolutely crushed it today! In the entomology of F3 names, this has the makings of a classic.  Jeff introduces himself -> says he’s got kids in college -> says he has a master’s degree from the Colorado School of Mines -> YHC heard Colorado School of “Mimes” -> Bootleg was quick to identify a famous mime “Marcel Marceau” (are there really any others) -> Marcel Marceau.

News: CSAUP on April 13th.  Get signed up for this.

Rosie has the Breaking Bread Q this Sunday.  If you are interested in helping out.  Give him a shout.

Honeydo is taking the lead on helping out the men of The Healing Place as they train for the Monument 10K.  See him for details.

Be super,

Hardywood

 

14 Strong Posted this morning at WDog for some fun in the snow!

COP: 

Side straddle Hop x 15

Don Q X 10

Merkins X 10

LBC’s X 15

Mosey to the field…

THANG:

Partner up for Wheelbarrow rides: 

Each team, wheelbarrow to 25, 50, 75 yard lines and endzone (stop at each point and both men perform 10 merkins).  Partners switch, next guy pushes on way back, stop at each point for 10 merkins per man.  Plank up.

Suicide 11’s with the BIG CONES (thanks to Kubota for bringing them today!) – Bear Crawl back and forth to cones 1 through three (2 exercises were WWII’s and Merkins).   RUN back and forth between cones 4-10 completing the “11’s” Sequence.  Plank up….

FLT’s = Partner up and each man complete 3 rounds of 25 eaches (75 total each man, ouch).  YHC will note:  Swirly was an absolute machine churning 75 reps out like it was nada!!

MOLESKIN:

YHC would like to thank Kubota again for lugging these huge cones in the back of his pick up to the AO this morning!

What a great start to the day, nothing like Wheelbarrows in the snow, followed by some bear crawls “SNOWCONE Style”!  YHC had a blast Qing this AO for the first time, and it won’t be the last.  Thanks for all the encouragement, and have a great snow day guys!!

MARY:  Slurpee, Saab, Hardywood, Bleeder (Believe it or not I’m walking on Air)

Swirly took us out!!

Announcements:

CSAUP = April 13th and April 14th.  Kubota is looking for a team to join…

-Flashdance = Contact him regarding Rucking on Friday

Slurp out!

YHC Q’d W Dog. Compared to Sunday Funday, this morning was deserving of board shorts and flip flops. 4 SOP!  YHC arrived with Big Blue in place and TYA hopping in back seat for early morning board meeting.   11 regular PAX members arrived for a hump day workout and YHC hoped to not disappoint!

Mosey to bricks in front of Carillon for COP: Copperhead Squats X 15, Imperial Walkers X 15, Don Quixotes X 13, Invisible Jump Ropes X 15, LBC X 15, Flutter Kicks X 15, and Merkins X 10. Time to work.

Triple Check- Run the Lawn and back, Mountain climbers, and LBC’s. Plank till PAX finished.  Mosey to Vita Course for our next exercise of fun.

Bataan Death March (according to exicon)- PAX form two lines to run the Vita Course. Last member in line drops and 5 Burpees. Upon completion, catch up to assigned line, touch last PAX member on shoulder and run to front of the line. Last PAX member in line drops, 5 Burpees, run to the back of the line, touch next PAX member and on to the front of the line. Repeato for one lap around Vita Course. Upon one lap completion, all PAX members finished with 5 Burpees. YHC admits this did not go quite as expected. Not sure two lines helped or next time stick to one line. But everyone loves burpees!

Mosey to The Lawn- Lt Dan Taylor’s- 1 Copperhead Squat followed by 4 individual leg lunges and repeat to half way point of The Lawn with sprint to the finish. Repeat down The Lawn again. During the repeat, Swirly mentioned to YHC that Sunday’s picture may make it to the Wall of Fame. It’s super and Sunday=Epic. As for the Salamander-Whistle Blower totally got spooked on Buttermilk trail by gray plastic bag that “jumped up” from snow and accelerated her HR even higher! With 5 minutes to spare, mosey to the Rusty Cage.

For my first W Dog Q, I could not neglect the Rusty Cage. PAX did ice skate on a few ice patches on our way to The Cage. Each PAX performs 5 pullups!

Mosey back to The Flag (in theory) and YHC needs to build one ASAP!!

Number-ama, Name-r-ama. Announcements-CSAUP, April 13-14, F3 Relay Race visiting all AO’s. Potential of 18 relay points, approx 100 miles and teams of 6 or 9. NANO regions for teams! Be looking to form a team! Currently, all this info is tentative!

NMS- Mumble Chatter was lite till YHC was explaining Bataan Death March and PAX was humored till we started. Than silence…Hardywood did say good morning to 2 gents but their “Seal Team Workout” potentially did not allow them to repeat the gesture. YHC not really sure they were with “Seal Team Workout” but they could at least acknowledge good morning. Great to see Hardywood back in the PAX!

Men, it is a honor to be part of this special group! Only those who show up understand!! God Bless!!

Loud and Proud!!

Flatline

16 F3RVA regulars left the comfort of a warm home to push themselves in 70 and sunny weather.  This is what we accomplished:

Mosey to first circle for COP.  Exercises included Invisible Jumpropes, DQs, LBCs, and Copperhead Squats all IC.

Mosey to Carillon field for the Quarter Pounder.  Run to 25 yd line for 25 merkins.  Run Backwards to the start line.  Run to 50 yd line for 50 squats.  Run backwards to the start line.  Run to 75 yd line for 75 2-count Mountain Climbers.  Run backwards to start line.  Run to 100 yd line for 100 LBCs.  Run backwards to start line.

Quarter Pounder on steroids.  Run to 25 yd line for 25 merkins.  Run backwards to start line.  Run to 50 for 50 squats, stopping at 25 yd line for 25 merkins.  Run backwards to start line.  Run to 75 yd line for 75 mountain climbers stopping at the 25 for 25 merkins and at the 50 for 50 squats.  Run backwards to the start line.  Run to the 100 yd line for 100 LBCs stopping at the 25 yd line for 25 merkins, at the 50 yd line for 50 squats and at the 75 yd line for 75 mountain climbers.  Run backwards to the start line.

Mosey to the outdoor stage for Touch a Tree.  Partner up.  One partner performs Chicken Peckers while the other partner runs to touch 3 trees.  Switch.  Repeato for 6 trees and 9 trees.

Mosey back to the first circle for LBCs Ring of Fire.  Each PAX perform 20 LBCs while the remainder of the PAX holds feet at six inches.  Repeato until all PAX has completed their 20 LBCs.

Mosey back to flag.  Numberama, Namearama.  YHC took us out with thanks for the warmth of our houses, while there are many in out communities, nation and the world who go to sleep in the cold every day.

Announcements – Too cold for announcements.

NMS : More PAX than degrees again this morning for F3RVA.  YHCs thought is that if you are going to post in the cold, you better be moving the entire time to build up some heat.  For this reason, we had an abbreviated COP and got straight to work running the field.  Not much mumble chatter this morning due to everyones teeth chattering maybe.  You would not have been able to understand anything Offshore said anyway as he donned the ski mask.  Dude sounded like Mushmouth or Charlie Browns teacher during Namearama, but his face was warm.  Flipper took a tumble during one of the backward runs, but dude made it look graceful as he completed a backwards roll (sort of) and popped right back up to continue.  BTW, that is a long way to run backwards.  Chicken Peckers during the Touch a Tree might have been a bit much, but the PAX pushed through with much groaning.  A small key fiasco averted as Pucker somehow lost his key out of pocket and then more amazingly found it around the AO.  390 LBCs for the morning (Good start for the day)

Side Note : TYA is looking to Ice Skate this weekend.  Somebody tell him this is not Boston and get him a life jacket.

Circle K

11 strong posted for WDOG in the gloom and here is how it went down.

COP: Arm Circles, Helicopters, Windmills, SSH’s, Flutter Kicks, APD’s, LBC’s.

Vita track : run the track pax stays together – at each obstacle stop and do 5 merkins and 5 captain thor’s – touchdown al gore until everyone is finished – 1 mile around the track.

Long Curb Crawl :  bear crawl to the curb incline merkin – crawl bear back decline merkin – up to 5.

Pole Smoker Indian Run : 4 pole smokers while pax holds 6 inches or 90 degrees – after the 4 pole smokers run to the end of the line – repeat to the end of the poles.

Amp Theatre : Dips ladder down 18-1    – 1 incline merkin at each step on the way back up.

Native American Run back to the flag.

Moleskin: Fuudski got out of his car ready to roll this morning cause the Christmas music on his radio need to go – he has had enough till next year – me too Fuud! Mixture of pants and shorts today as the pax is trying to get used to this winter weather. (Honeydo had on a hat)….. YHC’s knee felt much better cause YHC took 2 days off – yep you heard that right – evidently rest helps – I don’t know verdict is still out – let’s go baby!

We had not been on the track in a while it was good to be back there – the captain thor’s started to get difficult there at the end – way to push guys… Lot’s of moaning and groaning at the pole smoker station – we had not done those in a while either and we needed some good ab work after the holiday 🙂

Great to have Sit Topham hat visiting from Charlotte. Wedding Singer showed up a few minutes after YHC arrived this morning and informed YHC that he was going for a run – atta baby singer – dude has the bug !!! He was still out there running when we left. .

Fuudski took us out – well said buddy..

Announcements : 7AM workout New Years Day at Hoedown.

Stay tuned for details about upcoming CSAUP !

See y’all in the gloom…

20 strong (including 1 FNG) posted to an unusually warm last day of fall.  55 degrees and clear made several PAX throw off their long sleeve shirts and off we went for:

COP – 40 SSH, 40 Merkins, 20 LBCs, 10 Imperial Walkers, 10 Don Qs, & Arm Circles thrown in for Flashdance NOT being LIFO.

Head to Amphitheater:  5 Box Jumps up each step up to 8 Steps.  5 Derkins heading back down. Mosey over towards Rugby road.

3rd 500 –  Partner up for a total of 500 Flutterkicks.  1 partner runs up to circle, does 3 burpees then back and switches.   Then mosey off to Rusty Cage.    Stay with Partner – 40 Pullups and 40 Jerkins.  Head back to COP circle for:

40 Burpees

Finish up with some Mary: Box Cutters, LBCs, Alabama Prom Dates, Hello Dollies, Rosalitas.  Head back to the flag.

NMS – Great to see 20 out to play on YHCs End of Hate Q.  We even had a Gumbo sighting during the week north of the James.  Maybe we’ll see him again NOJ in 3 years when EF Hutton does his End of Hate Q.  TYA even posted.  Most of the PAX had an idea we’d be doing 40 of most of the exercises.  The 40 Box Jumps got the blood flowing.  YHC wanted to save 40 Burpees until the end.

During the 3rd 500 we had visitors join us briefly all with Offshore Lightup Laces.  They then proceeded to rip off the remainder of YHC’s Q by heading to the Rusty Cage after we left.  Not sure if they took on the 40 Burpees like we did.

Good to have Wojo back in the Gloom.  He refused any help during the Pullups and insisted on good form.  He may be quiet but YHC is pretty sure there is a Form Nazi just waiting to breakout, just do lunges around him.

Welcome Pick2.  He “overheard” some people at Panera yesterday talking about F3.  YHC assumes that person was Lab Rat.  As another fellow PAX member who just posted without anyone bringing them YHC knows that is not easy.  Hope to see you back in the Gloom soon.  Also it is great to see Bootleg staying behind and watching for the 6 when not long ago you were in that position.  A testament to the work you’ve been putting in, Aye!

Bodos continues to post regularly now and is quietly angling for a new name.  Maybe we can recycle Blue Balls…

Announcements – HDHH today at The Answer.  New Years day at Hoedown is at 7:00, bring a FNG.

11 strong attacked WDOG in the gloom  on the coldest morning  so far this year…

COP: Merkins , Windmills, Russian Solders, Flutter Kicks, APD’s, LBC’s, SSH’s.

Triple Check:  Run across field and back  – Captain Thor’s, Regular  Plank  on the run up elbow plank on the run back. Repeat 3 times

Rusty Cage: Partner up : 3 sets of 7 jerkins  – 3 sets of 7 pullups

Amp Theatre: work your way up the ladder 1-18   –  dip  and  incline merkin at each step.

Burpee Shuffle: pax runs in place does burpee around the circle = 11.

Mosey back to flag.

Moleskin: Hardywood rocked shorts sleeves this morning – yep your reading this right – freaken beast – YHC thought shorts was ballsy – damn dude… Sippy cup had the cat burgalers  ski mask on – offshore had the vision quest sweat pants – I telling ya it was a beautiful thing this morning.. Not much chatter other than teeth chattering – the grunts started at the rusty cage and continued through the amp theatre and the burpee shuffle .. By the time we got the the shuffle most of our arms were spent so the burpees were pretty sad..

Awesome job today guys it was a pleasure to lead this morning..  Thanks goes to Hardywood for taking us out – well said buddy!  HDHH next week 12/20 @ the Answer …

See ya’ll in the gloom..