Tag: WDog

14 evergreens rose to the trumpet call this morning for a dose of culture and crushin’ it. Here’s how it went down.

This year is the celebration of the 125th Anniversary of the Pyotr Ilyich Tchaikovsky’s The Nutcracker.  If you are an avid listener of the podcast and/or happened to be at Batteau two weeks ago, then you already know that F3RVA’s very own Swirly is a grand patron of the arts — particularly the Richmond Ballet’s acclaimed annual performance of this holiday classic.

So, while the Richmond Ballet hosts their dress rehearsal this weekend, Swirly was rather disappointed to learn that he wouldn’t be able to attend to add his suggestions to the artistic director and choreographer this year. It turns out he had DOUBLE BOOKED himself by agreeing to do an Ultra Marathon with TYA. YHC saw this as his humble chance to recognize Swirly for his devotion to high culture and hopefully to put just a little more Sugar Plum Fairy dust in his step this weekend on the race course.

THE STAHLBAUM HOUSE

If the PAX gets a few beers into Swirly, he will go on and On and ON and ONNNN about the stagecraft of this scene, so there was no better place to start. The story begins in home of the Stahlbaum’s for a Christmas Party. 

16 SSHs (IC)
10 Don Saabotes (IC)
A LIFO slaughter start to welcome Circle K of 20 merkins (OYO)
10 Imperial Walkers (IC)
30 LBCs (IC)
20 more merkins (OYO)
10 Nutcracker Soldiers (IC)

THE PINE FOREST

Mosey to the sunken lawn in front of the Carillon. Line up along the sidelines like a nutcracker army.

Tim the Bears: Polar Bear Crawl to the other side. Al Gore. Polar Bear Crawl back. Al Gore.

Lunging Bulgarian Ball Busters: 5 lunges forward, then two-count reverse lunge with a high-knee kick. LBBB over. Al Gore. LBBB back. Al Gore.

TTB>LBBB: Tim the Bear over, LBBB back. Plank for the six.

This is the scene where the Nutcracker becomes a human prince. YHC believes that Flipper and Saab became figurative “human princes” as YHC saw them express their empowerment to “Take Back The Night” thanks to those ballbusters.

DROSSELMEYER’S CLOCK

Drosselmeyer – a town councilman, toymaker and magician – is Clara’s godfather . In the ballet Clara falls asleep at midnight and while she’s falling asleep she sees him atop the clock as it strikes twelve.

Mosey to the circle near the amphitheater.

Using a lightpost as “12 O’Clock” Mouse King Crawl to 3 O’Clock on the clock face to do three burpees. Mouse King Crawl to 6 0’Clock to do six burpees. All the way around for nine and twelve to finish. Al Gore for the six.

LAND OF SWEETS

Mosey to the bottom of the amphitheater.

Escalator Up: Do one 2-Count Russian Twist (AKA American Hammer) on every step and add one as you go up to 18.
Escalator Down: Do 18 Cossack Dips (alternating single leg dips) on the way down to 1.

Since the Land of Sweets turned out to be very salty, during tonight’s performance, the Cossack Dips were replaced by alternating Lieutenant Danilovs (Lt. Dans) or in the end most everyone except Flipper and Circle K (or Swirly or Bleeder?) ran out of time.

ENCORE

Mosey back to the flag for a two minutes of Mary encore, dealer’s choice.

Swirly – Single Leg Lifts (IC 10 each leg)
HoneyDo – Freddy Mercurys (IC 20)

Number-rama. Name-a-rama. Sippy took us out.

Announcements

• Stain the Brand New Carpet Party at Almost MARV’s House – brought to you by TYA & the fine folks at Lally Construction.  Ms and 2.0s welcome
• Third Church has a Lessons & Carols service this weekend. Check with Bodo’s for more details.
• Please read Gumbo’s BB from NoToll yesterday for some folks who need some prayers.

NMS

Circle K is known to come in hot, but this morning he was molten. At his speed coming up the road as the PAX ran the other way, one might think he drove all the way from South Hill earlier this morning once he bungee corded that tarp over the hospital sign to shut it down. YHC wanted to make us easier to find, since he’d be late, but there was some mumblechatter that Circle K is part bloodhound and would find us no matter where we went.

Time flies when the PAX is having fun! The workout barely let YHC run the PAX run at all. YHC had a Dora 125/250/375 and a Nutcracker Triple Check planned. Ah well. The Cossack Dips were awesome, but that was FAR TOO MANY of those. YHC will take a page from Lab Rat and apologize. The F3 Exicon needs more Nutcracker or Russian-themed exercises. YHC hopes we see more lunging ball busters and cossack dips in the future.

In all seriousness, this was YHC’s first Q since he sprained the ever loving crap out of his ankle back in August. Glad to be back in the saddle, thanks to the PAX for giving YHC 45 minutes of your day, it was an honor.

Merkin Count: 85

We’re going viral!

11 Redwoods posted at Wdog for a history class by the numbers. It was Sunny and 70.

THE THANG

Slaughter Starter
OYO(on your own)
100 Merkins

Mosey to a COP

2 Merkins

21 Merkins

56 Merkins

Mosey to Edge of Shields Lake

Regular Dora
100 Merkins, 200 Box Cutter, 300 Squats- Partners run the Stair loop

Mosey to Steps
53 Dips
35 Dips

96 Merkins

Mini Dora
50 Merkins, 100 WWII Sit-ups, 150 LBC’s, running Stair loop in between each set

Mosey back to the Flag
18 Merkins
COT
YHC took us out

Moleskin

By the Numbers, the Berkeley Hundred was the designation of the landing area on the James River, (100). The journey was first acknowledged as a thanksgiving for surviving the Journey – It was ordered by the Berkeley Company to be an Annual Event. Two(2) years later in 1621, the Fine folks in New England celebrated a Harvest festival which has taken on the traditional Thanksgiving Feast. Not to be out down, the Texans discovered their first Thanksgiving was in 1598, twenty-one (21) years before Virginia. The Sunshine State came back and looked through their history books and realized that their first Thanksgiving was in 1565, Fifty-Six (56) Years before the pilgrims Celebrated their Harvest Festival.

Because every group had levels of Explorers in them, Dora’s were the bulk of the activity today; thankfully.

The number of Pilgrims eating at the Harvest Festival was fifty-three(53). Most likely they had to have some dipping sauces, because no turkey or cranberries were actually served at that the “first” meal. By the way, in researching the guest list for the Pilgrims, No Salvucci’s were on the list, however, there was one Peter Brown.

The Berkley Company ship was named the “Margaret” It was thirty-five(35) feet in length.

The Pilgrims being Puritans, were getting away from the holiday packed religions of the Times. There were ninety-six(96) different church holidays that they did not want to celebrate, including Christmas and Easter.

It wasn’t until Dec 18, 1777 that the Continental Congress declared a Day of Thanksgiving.(18)

Everything we did today was on your own, Many days can feel like we are on our own. YHC is thankful for F3, because even though we all have our separate lives, there will always be commonality in the gloom!

Bleeder Out

In case you are wondering about all the data: you can find the different links below

Berkeley Thanksgiving

New England Harvest Celebration

Texas Day of Appreciation

Florida’s Sunny Day

US Thanksgiving

Fourteen minus one HIM’s (It’s like being on the 14th floor of a hotel….There is no 13th, but you KNOW what floor your on) embraced the morning for a monumentally adequate workout.  Keep reading to see what we did:

COP:   SSH, IW, DQ, Arm Circles, Hand release merkins, heels to heaven

Rusty Cage:  Partner up, complete 50 pullups with your partner.

Proper Dora: Partner up, each team completes 100 proper Dora’s.  One partner performs exercises while other partner runs the carillon perimeter.  A Dora this morning consisted of 1 WW2 situp, 2 merkins, and 3 jump squats.

Time Killerz:  Chicken Peckers on amphitheater stage, then one minute of happy feet on first step.

5 MOM:  Freddie Mercury’s, Rosalita’s, Hello Dolly’s, LBC’s (homage to TYA).

30 seconds of merkins

NMS

So first up, let’s call him out:  Circle K, where are you?!?  He called half the pax last night on the drive home from South Boston Hill saying he was coming, but didnt make it out.  The Q was a little nervous running down the road to the COP, knowing his history of bringing it in a little hot.  Alas, the pax was safe this morning from the “silver bullet” that skids into AO’s between 0529-0531.  Let’s just hope that it was in the name of family, not the other silver bullets that my boy is known to handle loosely that kept him from us this morning.

Now, on to people who did make it out:  especially Swiper, that has been on the IR lately with a stress fracture.  Glad to have you around again, brother!  YHC hopes that you will continue to come out and do what you can with us while you are healing up.  AYE!

“Proper Dora” was met with some groans from the pax this morning……whaaaaaa????  YHC developed this “new and improved” take on an old classic when he noted that Dora’s are always way out of whack….if you  are the first to run, your partner could plow thru all the merkins before you get an opportunity to even do one.  How is a man supposed to get all swolled up when his partner keeps doing all the merkins?!?  Proper Dora’s are fair and balanced….seriously, what’s not to love?  Of course, it does feel like an extended burpee, but that’s like a bonus, right?  An added exercise within an exercise.  I mean, your welcome!

Announcements:

-Viral is buying people coffee that will look at his tool….or something like that.  See him for details (and pictures).

-45 MOM next week (Turkey Day) will be a special 1 hour workout (0600-0700).  Hardywood will be supplying coffee afterwards, so shirts optional.  Rumor has it that the workout will be Turkey-Trot-taper friendly.

-Hardywood also has the Q for Breaking Bread next Sunday (after TDay).  Anyone that would like to participate, please see him.  Unfortunately, shirts required for this event.  Or a hair net.

 

Apology of the week goes to Viral for making fun of his tool.  I am sure your tool is very nice, but he is ACTUALLY giving a coffee tour of the Richmond Tool Bank tomorrow morning at 0830.  The Tool Bank is located at the Michael and Son building next to 95….see him for details.  Insert Bleeder and Sons, or parking will be next to Big Blue joke here….

 

Lab Rat apologizes…

 

10 determined men posted on a cool, breezy and a little wet Wednesday morning to see what YHC would bring across the river.  What has become a regular monthly SOJ workout had not made an appearance in “Richmond Proper” for a while.  The Murph was set up before 0530 and we were off on time.

THANG

1 Mile – Run to Burpee Road (no burpees this time) turn around at the median and back down Rugby Road to the bottom of the hill, back up the circle, across the front of the Carillon to the other circle and down to the Rusty Cage.

10 rounds – 10 pull ups, 20 merkins, 30 squats

Reverse the mile back to the flag.

A couple minutes left for Mary: LBC, Crunchy Frogs, Heels Up and Over.

COT Numbers/Names and TYA took us out.

NMM

After months of punishment going through the Murph at TwinTeam, YHC decided it was time to cross the river with it.  It’s a simple concept but a beast of a workout.  Even after doing this for a while the pull ups are by far the most difficult part, you will be sore tomorrow and Friday.   Perfect numbers for the Murph today too, the cold and rain seemed to keep a few away, it would have been doable but difficult with 15 or more at the Cage.

Mumblechatter was low but the highlight of the day was the cadence in a round, initiated by Lab Rat, with everyone participating in calling the last round of squats.  A close second was TYA’s attempt to mimic Sippy Cup’s soothing lullaby cadence.  It sounded more like a creepy old man trying to lure kids into a van.  Bleeder got scared of the impending rain and shortened the last mile to take off early.   It’s a good thing we weren’ t running a little faster or he may have taken us out on his sliding turn and acceleration onto Douglasdale.

A couple of potential things happening this weekend with the HR 1 year Saturday and Cville Men’s 4 miler Sunday.  Participation is suspect so anyone that is interested in going to either, speak up to see if there are others to join.

Happy to bring the Murph out for those that don’t get to experience it often.

Everything is coming up Rosie.

13 brave men attacked WDOG in the gloom and here is how it went down.

COP: Regular Merkins, Right leg high merkins, Left leg high merkins, fist merkins

Curb crawl : start on curb  5 decline merkins –  bearcrawl to next curb 5 incline merkins crawl bear back repeat 3 times.

Polarbears: polarbear (5 step bearcrawl then merkin) to the center of the circle – crawl polar  bear back – repeat 3 times.

Field: On the end line run backwards to the middle of the field – 5 merkins – sprint back to the start 5 merkins – repeat 3 times.

4 corners on the brick patio: 10 merkins – 10- hand release merkins – 10 workins – 10 clerkins – repeat 4 times

Amp Theatre : 2 incline merkins at each step to the top

Indian run merkin style : runner at the end goes to the front once he reaches front pax stops and does 2 merkins

Ring of Fire : 2 rounds  10 fist merkins – 10 regular merkins – 1 round  10 regular merkins all together .

The story: If you have not guessed it yet YHC was wanting to make sure the pax knew that today was the start of the November Merkin Challenge!  YHC also wanted to make sure that everyone had the opportunity to get off to a good start and it seems we certainly did that by completing 400 merkins – well done guys ! Although there seemed to be lot’s of complaining – grumbling – calls and pleads for side straddle hops – there was not much mumble chatter as the pax locked in on banging out some merkins this morning.  Those of you that are only doing the breathing challenge this month – my apologies 🙂 but you did know this was a Swirly Q!

Speaking of challenges allow me to clarify the rules of an F3 RVA challenge. When a member of the pax puts out a challenge for the group it is obviously open to everyone – you choose to participate however if you choose to participate you must complete the minimum # on the challenge or increase the number you are not to sign up and write in less than the standard unless you are injured – recovering from an injury or have special permission/consideration from corporate. (if you want to do an independent challenge with your own number or exercise  – go for it) but an all out pax challenge has a standard minimum # which if you sign up for is your goal unless you would like to increase it . These challenges are there to push us and I encourage everyone to participate and push yourself while involved in some friendly competition . Example : YHC may consider the breathing challenge – cause( you don;t just participate in the challenges you are good at) – if that were the case YHC would not be doing this 100k in a month Labrat  – boom !

All this is to say – keep pushing yourselves fella’s – a great way to continue to do this is continue to come to F3 everyday because when you do –  you will be inspired / encouraged by those men around you that give it their all everyday, and this will allow you to accomplish things you did not imagine you could.  I’m so proud/blessed  to be part of this group of amazing men – you each inspire me in some way all the time – I am grateful for that and for your friendship.  Way to bang out some freaken merkins today !

Whether it’s merkins, breathing, running, reading, time with the family – whatever – challenge yourself – dig deep and make it happen put the effort in – (Growth does not happen by chance) and if you desire to be a winner – know this – Winners don;t sleep when they are tired – Winners sleep when they are done!

Swirly out!

15 men entered the gloom and this is what happened when they got there:

Started off with 25 merkins.

Mosey to second circle for COP.  Exercises included Invisible Jumprope, DQs, and Armcircles all IC.

Mosey to far side of field to retrieve Holland Family Chiropractic Success Donut from trailer.  Circle up around Success Donut to bear crawl to center of circle and perform 5 Booyah merkins.  Crawl bear back out to perimeter.  Repeat x 3.

PAX splits in half and flips tire from line to line.  While 1 PAX flips tire, the rest of the PAX performs called exercises.  Exercises included were merkins, LBCs, WWII situps, Flutterkicks, Freddie Mercuries, and other stuff.

Holland Family Chiropractic Success Donut Beast – Two PAX carries tire stopping at 25, 50, 75 yard line to switch arms.  Rest of PAX runs the length of the field stopping at same points to perform called exercises.  Repeato until all PAX have carried tire.  Exercises included – merkins, burpees, WWII situps, LBCs, squats, sprints and other stuff.

Mosey to stage for Chicken Peckers x 15 IC.

Mosey to Rusty Cage for 3 sets of pullups x5 and jerkins x 5.

Mosey back to VSF.

Numberama, Namearama, YHC took us out with a prayer thanking God for the strength He gives us and to use that strength throughout the day.

Announcements

Hampton Roads 1 year BDAY – 11/11/2017

Charlottesville 4 miler – 11/12/2017

Wednesday Hill Run this evening 10/25/2017 – Location moved to Pump House for trail run

Breaking Bread this Sunday 10/29/2017 – See Circle K for details.

Moleskin – YHC was a little foggy in the brain this morning after staying up way too late watching the World Series.  With that in mind, YHC was happy to make it to the start just in time to work up a sweat and clear the cobwebs.  The Holland Family Chiropractic Success Donut has not made an appearance in a while and the PAX greeted the Success Donut with great enthusiasm.  After flipping and carrying the Success Donut, the Chicken Peckers (I just like saying that) were a great success.  The Chicken Peckers were a suggestion from my gymnast daughters and they were a hit.  (It is amazing to watch gymnasts perform Chicken Peckers without the assistance of a wall.  The original plan for this morning involved an entire segment devoted to Chicken Peckers, but the Carillon walls were fenced off and there just was not enough room for the entire PAX.  The Chicken Peckers will definitely make a return.  Great job by the entire PAX this morning.  Thanks for allowing me the opportunity to lead a great group of men.

Circle K

12 warriors rose to greet the dawn of a new day.  Dogpile was the final stop for the Cinder Block of Success 2017 Tour.  According to legend, it went a little something like this.

Each man grab a Cinder Block of Success (CBOS) and mosey to the circle for a little COP.

IC SSH X 20, DQ X 10, ACF X 15, ACR X 15, LBC X 20, FM X 20, M X 10

CBOS Beast

Mosey to field in front of the Carillon for a little Beast action.  For those unfamiliar with the Beast this exercise breaks down like this.  Run to the 25 yard mark to complete 6 repetitions of an exercise.  Then to the 50 yard mark for 6 more repetitions and then on to the 75 yard mark for anther 6 reps.  Run to the 100 yard mark and turn around.  Back at the 75 do 6 more reps.  Then on to the 50 complete another 6 reps and at the 25 wrap up the round with 6 more reps.  From there run to the start and decline plank until the pax returns.

For this special edition all rounds are done with the CBOS.

Round 1: Squats with CBOS

Round 2: Kettle bell swings with CBOS

Round 3: Incline Merkin with one hand on CBOS, other hand on ground

Round 4: Squat press.  In standing position squat to put CBOS on ground then raise overhead.

Round 5:  WWII sit-ups.  Start with feet in CBOS holes.  Hands touch ground behind head and come all the way over to touch the top of the CBOS.

Round 6: Burpees

Mosey to road.  Raise CBOS overhead and keep in that position all the way back to the flag.

Numberama, namerama, Lab Rat led us out.

Moleskin

Outstanding job this morning men.  This is a challenging workout and even more so when the CBOS is added.  You should be very proud of yourself.  TClaps to Winklevoss for a monster effort today.  For a second post you absolutely crushed it.  Bleeders skinny twin brother showed up as well as he led most of the rounds of the Beast.

YHC felt the need to recommit in a big way and the Q sheet is what does it.  It ensures you are purposeful, show up early,  be prepared and ready to lead.  If you can do this when it’s early, hard and cold (that’s what she said) then you can do it any other part of your life.  F3 has become a fantastic resource to do this. YHC would like to extend deepest gratitudes to the pax for the past week of iron shrapening excellence.

News

YHC is the Q for Breaking Bread this weekend on Sunday 10/29. If you need a friendly reminder that the best version of you is a servant leader and you need a good gut check on how very fortunate you are, then this event will move your soul.  If you have a few hours to spare to serve some food and make conversation, please let Lab Rat know. Is approximately 5:00 – 7:00pm. http://www.dailyplanetva.org/give-help/breaking-bread/

Hampton Roads 1 Year Anniversary Convergence is on Saturday Nov 11 at 7AM located at Stink HIll.

Our western brothers in CVille are recruiting for the Mens Four Miler on Sunday Nov 12.

Crimson 120:  If an hour long sufferfest (Yale Style) wasn’t enough for you, the great Upchuck is hosting a double workout on Saturday 10/21 as a kickoff initiative to have this be a monthly event. See him for details and ask him about the vegan fish tacos in the Porcellian Club. Dum vivimus vivamus.

10 Faithful Friends arrived at Wdog for a beatdown; several had checked the Q sign-up sheet.( which can be checked here Q sign-up )

THE THANG

10 Burpees

11 Burpess

Run to Boatlake

Light Pole to Light pole 7x LBC’s 9x Box Cutter’s to half way, reverse run, with 7x Squat’s 9x Lt Dans.

Mosey to Tennis Courts

Suicides on the lines, with reverse back.

10 Burpees

Run back to Shovel Flag

11 Burpees

COT

Moleskin

TYA noticed YHC was the Q yesterday, asked what YHC had in mind; he suggested Burpees. Occasionally, the Q will take requests, but always be weary of what is asked from YHC.

Great to Seles out at Wdog today, Glad to have you in RVA!

Swirly observed that YHC was not wearing gloves today, which a clue into what the legs and abs hand in store today.( side note/after effect – As YHC was driving this am, the manual transmission was making my left leg shake while sitting a a stoplight this morning.)

Hardywood commented that he was Qing several times this week; it’s practically a Hardywood takeover week; 4 out 7 days surveyed and they all chose Hardywood to Q.

Announcements

Hampton Convergence Nov 10
Charlottesville 4 Miler Nov 11

What’s left of Bleeder out.

16 strong warriors posted in the gloom to WDOG and here is how it all went down.

Mossy to the Jacob’s ladder bowl for warm up = IW’s, Helicopters, Windmills, AC’s, SSH’s, APD’s, LBC’s.

Love Hill : Partner up – run from the sign to the gate – 3 exercises = polar bears, LT. Dan’s, Russian Solder’s

Amp Theatre: 1st step =   1 dip 1 incline merkin –

2nd step 2 dips 2 incline merkins – 3rd step 3 dips 3 incline merkins then 3 burpees . repeat 6 times to the top of the steps.

Pole Smoker Indian Run : 4 pole smokers run to the end of the line while pax does Freddy Mercury’s and Flutter Kicks .

Wheelbarrows: Partner up wheelbarrow to the middle of the circle – 2 merkins wheelbarrow backwards 2 merkins – switch up partners and repeat. 2 times each partner.

Curb Crawl Ladder: 1- 5 and back down – incline and decline merkins

Indian/Native American Run – back to the flag .

Highlights: According to a number of pax members  YHC takes these workouts pretty damn seriously 🙂 Dang right we are there to work baby ! It’s no secret YHC loves to lead the workouts. It’s hard to beat a beautiful morning and intense exercise combined with committed and dedicated men. Doing this 7 times a week makes YHC a better man – no doubt about it. News flash – it makes all of the pax better men too – so keep coming out keep pushing yourself and keep surrounding yourself with strong, solid dudes – cause I guarantee you – emotionally , Physically, Mentally you will be better equipped to handle what life throws at you.  OK I’ll get off my box now – on with the story….

On the mossy towards love hill 3 nice size deer ran right in front of YHC which made me come to a quick stop. Circle K was right there with me but missed the deer – again … Thankfully nobody was hurt and we proceeded with the workout. Men’s Health had a story a few months back that said the Amazon look was back in style for women – yep YHC read this article in utter disbelief…. YHC is not a fan of having to use a machete – but we sure could have used one this morning cause the amp theatre was a jungle… Dude Hardywood – first question where were you this morning and second – the pax was saying you were the one that was gonna trim this bush….. YHC is here to tell you that bush needs trimming -( Not that there is anything wrong with that)… Thankfully we all made it out of the jungle alive. Sippy cup had a quick scare right at the end as he was going down for his burpee’s a morning dove shot out of the tall grass – it gave a few of us quite a jolt – especially cause we were all waiting for the first guy to land and come up with a snake..

Lot’s of moans and groans as usual on the pole smokers… The wheelbarrow up and back were a real crowd pleaser – YHC partner Goldberg crushed it – well done dude … Some of the pax were being dragged back by their partners – hey whatever works baby – love the effort.  Bootleg pushed hard on the Indian run back to the flag – way to work man – keep pushing your doing great.  EF Hutton – glad to have you back man – our thoughts and prayers  are with your family at this time brother.

Big thanks to Viral who took us out..

Always a pleasure to lead fella’s – see you dudes in the gloom..

A hearty group of 15 showed on a beautiful 73 degree morning for the next installment of Tuckahoe Takeover.  The City had rolled out the red carpet by mowing the fields.  With my collar dutifully popped on my pink polo shirt, we ran into the gloom.  Here’s what went down:

COP

22 SSH

10 Don Quixote

10/5 arm circles, reverso

11 imperial walkers

35 lbcs on your own.

 

Mosey to the field in front of the Carillon for a Lucky Horseshoe

Lap 1: merkins x 20

Lap 2: merkins x 20, squats x 20

Lap 3: merkins x20, Squats x 20, Scorpion Drydocks x 20

Lap 4: Merkins x 20, Squats x 20, Scorpion Drydocks x 20, WWII situps x 20

Lap 5: Merkins x 20, Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

Lap 6: Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

Lap 7: Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

Lap 8: WWII x 20, Lunges x 20

Lap 9: Lunges x 20

Lap 10: Victory Lap

To YHC’s great pleasure and surprise, the PAX crushed the Horseshoe with time to spare, so we ran to the rusty cage (not the birdcage – thanks Splinter) for two laps around the pull up bars.

Back to the flag for numberama, nameorama and TYA took us out.

NMS:

This was YHC’s VQ at WDog and the adrenaline was pumping.  The PAX twitter vote meant a morning with the Lucky Horseshoe.  This was also YHC’s first Horseshoe, so much time was spent reviewing the Library of Backblasts and asking Honeydo for advice.  This was the quietest WDog YHC has experienced, likely due in honor of the Horseshoe.

Announcements:

Today – Tuckahoe running tour at 5:30 starting at Kuba Kuba Dos, followed by a HDHH.

Convergence Saturday at Gridiron.