Tag: WDog

12 strong posted for this mornings WDOG beatdown and here is how it went down!

COP : SSH, Helicopters, Windmills, squats, Imperial Walkers, LBC’s, APD’s.

Indian Run Pole Smokers : 5 pole smokers – pax does Flutter Kicks – run to the end.

Love(Humidity) Hill : Partner up – run  up the hill to the gate and back – exercises – broad jump burpee’s , lunges, polar bears .

On the Wall : Decline Merkins – crunches – 3 sets of 10.

Amp Theatre : up the ladder – 5 dips, 5 incline merkins each step = 18 steps

Burpee Shuffle : 12 burpees while running in place.

Ring of Fire : 10 merkins while holding plank.

Indian (Native American) run – back to the flag.

The skinny…. YHC pulled up @ 5 planted the flag and it was 81 degrees …. Little Humid out there this morning but the pax was ready to roll… Oyster was still sore from Offshore’s beatdown on Monday – Bleeder, Splinter, and YHC were still sweating from Tuesday’s run – Cottonmouth still had his Ravens vest on – dude is giving Wilson and his long sleeves a run for his money … The mumble chatter was not to high during the Indian run Pole Smokers however YHC did hear Two Can say he thought he was breathing water…  The pax crushed the hill and the theatre – and finished up strong with the Indian Run.  YHC was proud of the effort of the pax this morning  cause it was Africa hot and we don;t take any breaks in a Swirly Q.  Speaking of Africa YHC sends his best to our good friend TYA who is down in Africa on vacation 🙂 Be safe down there brother.

Splinter took us out with a well said prayer and we all went for the towels…..

Toga’s farewell HDHH is tonight – come on over to The Answer

See y’all in the gloom…

4….wait, no 5 pax members that obviously had nothing better to do the previous night showed up for WDog, which had everybody scratching their heads wondering if there was a party in which we were not invited to that raged on to the wee hours.  We were there to get in a workout though, so onward we pushed:

Warmup mile:  Pax stays together for a jog around the lake and back to the first circle.

COP:  In cadence, SSH, DQ, IW, arm circles

THANG:

• Work Release Dora- Break up into pairs, one team member runs circumference of amphitheater while other performs exercises to 100.  The exercises were:  1 merkin, 2 V-ups, 3 squats.  While running, pax had the option of picking up trash.  Each item of trash accounted for 1 Dora.  All pax members took this option.
• 2 minutes of Mary- hold 6 inches routine, including hold 6, hold 90, hold 6 wide legs.

NMS

OK, I guess Circle K dropped the hammer yesterday morning, because NOBODY showed up!  I’m sure we would have to go deep into the files to find the last time WDog was even single digits, much less 5!  No matter, Lab Rat had a plan to implement that was not affected by the relatively small pax size.  I did feel guilty when Bootleg came running in with Sippy Cup looking a little rough around the seams and I informed him we were doing a warmup mile.  We modified the run a bit to keep the hills out for his well being.

Lab Rat talked everybody thru the run (shocker, I know) telling tales about the family’s grand adventure to SNP yesterday.  Waterfalls, raspberries and snakes…oh my!  Sippy’s form has not suffered thru his rehab…he still runs effortlessly, even though he says he feels it the next day.  Bootleg powered thru a real stinker of a morning today…the humidity really takes a toll.  Hang in there, brother!  Pay your toll thru the summer and you will be crushing it in the fall!  Bleeder is just a huge success story on the running.  Truly remarkable that he is able to run at all, much less putting in 5-6 workouts and runs a week.  Perseverance at it’s finest!  Flipper got his own warmup lap in, probably pushing a little over the one planned warmup mile.  Bleeder tried to count as loud as possible for his benefit, only to wake up a park resident that was camped out in the amphitheater.  He eventually found us during Dora and jumped right in.

In case the reader was wondering, “Work Release Dora” was a smashing success!  Everybody left a sweaty mess and the amphitheater looked great.

I hope everybody had a great long weekend and got some good family quality time in.  Big happenings this week revolve around DaVille, as we are playing Ultimate (frisbee) tomorrow at 6pm at Atlee High School (DaVille AO), followed by beers at COTU.  Also, Reesestrong registration is now open and Phonics has created the F3RVA team:  https://runsignup.com/RaceGroups/4045/Groups/386047 .

One last note:  Thoughts and Prayers go out to Circle K’s father, who has been moved to Hospice as his health continues to decline.  Circle K, you know where to lean, brother.  We got your six.

 

Lab Rat apologizes…

Fifteen fierce veterans descended on WDog on a strangely cool late June morning for YHC’s VQ.

Here’s what went down:

Mosey to circle by the amphitheater for COP:

• SSH x 30 (because YHC forgot to stop counting at 25)
• Don Quixote x 12
• Hillbillies x 20
• Merkins x 12
• LBCs x 20

Quick mosey to top of the amphitheater.  PAX performs 5 derkins and 5 dips at each step on the way down and then 1 box jump burpee at each step on the way up.

Plankorama.

BLIMPS at the Carillon:

• Burpees x 10
• Lunges x 15 (each leg)
• Imperial Walkers x 20 (each leg)
• Merkins x 25
• Plank Jax x 30
• Squats (jump squats) x 35

In between each exercise, run up and around the back of the Carillon.

Plankorama.

BEAST:

PAX performs 6 of each exercise at the 25-50-75, run to the end of the field, turn around, and repeat for each round.

• Round 1 – Merkins
• Round 2 – Merkins (Offshore)
• Round 3 – WWII Sit-ups (Swirly)
• Round 4 – Carolina Dry Docks (Sippy)
• Round 5 – Crunchy Frogs (Lab Rat)

Numberama, Namerama, COT

NMS

YHC arrived at the AO 15 minutes early this morning to doublecheck that the amphitheater was not overgrown with weeds but mainly to see if YHC could beat Swirly. No such luck. Swirly and Bleeder were chillin’ out like they’d been there since 4:30.

Since this was my VQ, YHC slept very little last night going over the exercises in my head.  YHC received varying degrees of advice when it came to his first Q: make it as hard as possible, make it simple, have a theme, etc. Ultimately, YHC went with as simple as possible…but no simpler.  I’m pretty sure that’s an Einstein quote and who am I to argue with Einstein.

YHC had more than enough exercises planned than 45 minutes would allow.  Even so, I was surprised by how quickly the PAX crushed what I threw at them.  In the lead were the usual suspects (Hardywood, Swirly, Sippy, Offshore, ….forgive me if I left your name out).  Lab Rat was looking for a pattern in my counts during COP.  It was nothing but randomness, however. The descent/ascent of the amphitheater was straightforward enough and the PAX seemed to appreciate my consistent counts of the exercises for each step. The BLIMPS went well enough although there was some disagreement over whether YHC said to start with 5 or 10 burpees. The Beast went off without a hitch but only 5 of 6 rounds were completed due to running out of time.  Offshore was dying to get his 800 merkins in today and opted for two rounds of merkins.

Very little mumble chatter this morning…should YHC take that as a compliment?

It was a privilege to lead this morning! YHC has been wanting to Q but needed a VQ week to really motivate me. Thanks to Offshore and Wheelbarrow for making a point to come out this morning and support YHC for his VQ.

Announcements

• Wednesday hill run at 5:30
• Shirts for sale on mudgear.com to benefit family of Cheech (F3 Lexington) who was hit by a car while running last week

Peace out homeslices!

 

 

 

A Super Seventeen sauntered in to Wdog on a beautiful morning in the Gloom. With a Charlotte visitor the PAX took on parts of the AO we can only access at 5:30 on this longest day of the year:

COP – SSH , Merkins, Box Cutters, Freddy Mercurys, Imperial Walkers, Don Qs.

Mosey past pull-up bars, down Pipe loop hill for Pipe-Smoker loops- Run up Pipe loop to Pull-up bars, 10 Pull-ups, run down hill, 15 Burpees. Repeato 3 times.

Various exercises waiting for 6- Merkins, Lbcs, etc.

Mosey to Love Hill- mix of Bear Crawl and run back to the flag.

COT and Toga took us out.

NMS- Good to have Astrovan in town from CLT. Apparently Wilson in his Charlotte travels told him WDOG is the AO to hit on Wednesday.

YHC has wanted to try this pipe-smoker loop for a while and has been waiting for the longer days to try it out at WDOG over Dogpile. Partly because of the smaller PAX on the trail , but also at WDOG TYA would be in attendance to experience the hill trail fun.

Upon YHC’S explanation of the loops many of the Pax expressed dismay with YHC’S plan. Maybe that is a good sign? All YHC knows is Saab would have loved this had he not been injured. Plus this was great BRR practice so those doing the BRR you’re welcome…

The last set of Pull-ups saw another pay 2 play group doing their own COP near the Bars but they played nice and left us alone, maybe because the PAX looked so angry and unhappy by the 3rd loop. YHC had the “We’re done here” comment locked and loaded but went unused.

The 3 loops took much longer than anticipated so we just headed back. To allow for Saab to beat us back to the flag we added the Bear crawl up the hill to let him get a lead on the PAX.  You can thank him for that part.

Announcements – New F3RVA website is coming July 1. ALL PAX should post a BB or Comment to help Splinter track you down for the change over. Twocan is struggling with the commenting part, maybe the new RVA site can have a Swipe Right feature added, maybe pull up the Q list for each day’s AO options and you can swipe left or right to find your perfect daily beatdown match…

Silent Assassin signing off.

 

13 Dub-Dawgs plus 1 juggling FNG shunned the fartsack in favor of a sunny and 70 Flag Day beatdown.  EF planted the Flag.  Here’s how it went down.

Mosey past Pavilion

COP (IC)

• Invisible Jump Rope x 13
• Rib Spreaders x 13
• Gorilla Humpers x 13
• Reverse Crunch x 11 (t50)
• Plank 360s – clockwise/ counterclockwise (Betsy Ross’s original 13 stars in circle)

Mosey to the bottom of Pipe Land

Partner Up

• Bropees x 10
• Pipe Loop
• Booyah Merkins x 10
• Pipe Loop
• Leg Toss x 15 (Flapjack) (t50)

Mosey back up pipe to Rusty Cage

Plankorama

• Overhand Hang – 13 seconds IC
• Elbow Plank – 50 seconds
• Underhand Hang – 13 seconds IC
• Back Plank – 50 seconds
• Pull-ups x 13 OYO

Al Gore-orama

Mosey to Halfpipe

• Run to bottom
• Bernie Sanders to top
• Dips x 25
• Run to bottom
• Bernie Sanders to top
• Run to bottom
• Bernie Sanders to top
• Dips x 25 (t50)

Plankorama

Mosey to Amphitheater

Escalator – Box Jumps 1,2, 3…13

Mary

• Alphabet – Red White & Blue (13 letters/symbol)
• American Hammers x 13
• APDs x 13
• Ring of Fire x 11 (t50)

Mosey back to Flag

Numberama, Nameorama, COT

MOLESKIN

Can anyone name the 13 original colonies?  Pretty sure Massachusetts was not one of them, right TYA?  YHC doesn’t seek themed workouts, themed workouts seem to seek YHC.  About 3 weeks ago YHC dropped his name on the Q sheet only to find out yesterday that today is Flag Day.  The Hutton household doesn’t exactly throw down on Flag Day, but YHC thought the PAX would enjoy a Flag Day theme, or at least trying to figure out what the heck was up with the 13s, a few 11s, and other numbers adding up to 50.  Early arrivers, Swirly and YHC were discussing how mild and dry the morning felt compared to Tuesday’s humidity.  One pipe loop was enough to ensure the PAX was no longer dry.

Other Q Observations of the Day

• Keymaster – has a death wish wearing that ST t-shirt to a workout twice this week
• Bodos – best donuts in Cville
• Flipper – posted for half the workout, thus gets half credit for Big Data, correct?
• Sippy – great to have you back, don’t worry you’ll get back into shape in no time, ha
• Lab Rat – don’t get near his buff
• Phonics – appreciates creative genius
• Twocanne – his Bropees did nothing to dispel the stereotype that white men can’t jump
• Bootlegger – nice to meet you
• FNG Mindfreak – didn’t catch your professional performing nickname, but from this day forward you are and will forever be known as Mindfreak, hope to see you again

ANNOUNCEMENTS

F3 Cville Expansion – still need Q this Saturday

Hill run – today

Sign up to VQ

July 1 – launch of F3RVA website

Anyone interested in F3RVA Fantasy Football talk to EF Hutton

An outstanding group of 23 men posted at WDog for this perfect June day.  With amazing weather, the Shovel Flag was planted and off the PAX went for a beatdown that went something like this.

COP

• SSH
• Imperial Walkers
• Invisible Jump Ropes
• Don Quixote
• Arm Circles – Forward and Reverso
• Merkins
• Mountain Climbers
• LBCs
• Freddie Mercuries

Mosey to the field

• Billiards Burpees – The PAX did 5 burpees at the right corner of the field.  Staying on the right, they then ran to the middle and did 5.  They then ran to the end and did 5 burpees.  They then ran to the other side of the field and repeated this along the other side of the field.  The name came because each burpee location was in the same position as a billiards table.
• Triple Sprints – Split into groups of 3.  Two members stays on one side of field.  The other person goes to the other side.  One person sprints, tags the other member and then does 5 burpees.  The other member then sprints back and tags the 3rd member.  Each member will sprint 5 times.  After all have finished, the PAX then bear crawled to the middle.  After meeting in the middle, the PAX crab walked to the side.

Mosey to the Rusty Cages

• Modified Cindy – For 10 minutes, all PAX member will do as many cycles as possible of the following:  5 pull-ups, 10 merkins, 10 alternating one leg jumps.  While jumping, try to touch the Rusty Cage pull-up bar.

Mosey to the circle in front of the amphitheater

• Start in Plank Position, then IC 4 count Carolina Dry Docks/Merkins for total of 10.   Hold plank
• Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank
• Rotate to back plank – After about 20 seconds, IC – 4 count incline APD for total of 10 – Hold plank
• Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank
• Rotate to plank – After about 20 seconds, IC – 4 count rotating elbow planks for total of 10.

Recover and mosey back to SF

Numberama, Name-O-Rama, Announcements

Splinter took us out.

NMS

As YHC drove to the Carillon this morning, he had planned on taking the PAX into the amphitheater for several moderate to challenging exercises.  After inspecting the amphitheater and seeing that the grass and weeds were still 6 – 12 inches tall, YHC decided to go with his back-up plan which includes exercises he has used like the Triple Sprints and circling up at the end to do core exercises.  Both are favorites of YHC.  As challenging as some of the exercises were today, all PAX members performed beyond expectations.  Well done to all.

The unexpected part of today’s workout was during the 10 and 20 counts.  Gumbo counted from 10 – 1 rapidly.  Wedding Singer went 20, 2, 1.  Lab Rat went 20, 9, 8, … and then went back to 10 and counted down from there.  Maybe the WDog PAX does not need 10 or 20 counts?

 

Announcements

• Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
• Fudd is also hosting a party (M’s invited) at his house that night. RSVP to his preblast.
• VQ week starts June 26.
• Wednesday Hill Run – 5:30 PM
• West End Lunch – Friday at Whole Foods at noon.
• June 17 – Marv is leading a 2.0 friendly workout at 7 am following Dogpile.

It was a pleasure to lead this group today.

Phonics Out!

14 (not a prime number) men took the red pill this morning and posted on ultimate prime day 5-31-2017 (all prime numbers), including one F3RVA RAMM Gears regular who was breaking the seal on the bootcamp for the first time, it may have been sunny and 70 in our minds but it was definitely thick and humid on the ground, and this is how it went down…

Mosey to the circle in front of the Amphitheater for COP, including:

• Don Quixotes (super slow) x5 IC
• SSH x31 IC
• Copperhead Squats x17 IC
• Tempo Merkins (also nice and slow) x 5 IC
• LBC x31 IC
• Flutter Kicks x17 IC
• 5 WWII situps OYO

Mosey to the side of the Carillon for Prime Number Touch a Tree.

• Round 1 – run to 5 trees and perform the following exercises:
  • 1st Tree = 5 Burpees
  • 2nd Tree = 5 Burpees + 11 Merkins
  • 3rd Tree = 5 Burpees + 11 Merkins + 17 WWII situps
  • 4th Tree = 5 Burpees + 11 Merkins + 17 WWII situps + 23 2-count mountain climbers
  • 5th Tree = 5 Burpees + 11 Merkins + 17 WWII situps + 23 2-count mountain climbers + 31 single-count SSHs
  • Plank-o-rama for the six
• Round 2 – run to 5 different trees and repeat the above except substitute jump-squats for Burpees and CDDs for merkins. Al Gore variety for the six

Mosey to the flower pots in front of the Carillon for a Triple Check (3 is a prime number!), including Balls to the Flower Pots, Box Cutters and run up the steps around the back of the tower and back down.

Mosey to the circle in front of the amphitheater and partner up (2 is also a prime number!).  Face your partner and get in plank position between the curbs for Noah’s Ark — front pair perform 11 merkins and then run around the circle to the back of the PAX.  When they reach the back, the next pair starts the merkins and so on.  The PAX holds plank throughout.

Form a circle in the grass area and perform 23 WWII situps OYO, then a little six-inches and Dolly Ring of Fire – PAX holds six inches and take turns doing 10 Hello Dollies (yep, the Prime Number theme fell apart — old habit going with 10 – and it just freaking hit me…DAMN!).  Time is up, let’s head back to the Shovel Flag for COT, number-rama, name-a-rama and Hardywood took us out today.

Announcements:

• VQ week – June 26 — sign up.  If you need a Q-partner or Q-mentor to bounce ideas off of, reach out.
• Fudd’s Summer Soiree (5 p.m. June 10th) – RSVP here:  http://f3nation.com/2017/05/15/pre-blast-summer-soiree-at-fudds-house/
• Cornhole and Rock N Roll – also June 10th – see Phonics for details
• Moo and Brew — http://f3nation.com/2017/05/27/preblast-june-3-moo-brew-5k-benefiting-crossover-healthcare-ministry-redskins-training-camp-scotts-addition/
• C-ville continues – HoneyDo is heading up Saturday and may have room for 1 or 2 more.  RVA also has weeks 5 (June 17 — needs a Q Leader) and 6 (June 24 – Lab Rat has the Q).  Jump in if you can.

NMS

Strong work today by the PAX and great to have No Tools out for his first bootcamp beatdown.  I think he was calling for his bike after the first round of touch-a-tree.  Way to push it brother.  Thanks for indulging the all prime numbers today, and for pointing out that we skipped 13 in our sequence of counts for touch-a-tree (I’m looking at you Lab Rat).  I wanted to get over 100 WWIIs.  Also, thanks for not pointing out my brain fart with the 10 Dollies in the ROF…habit.

Thanks for letting me lead this morning me.  It is always an honor, a pleasure and a lot of fun!

Til next time…No more Gumbo for you!

17 Willing and able Dogs showed up on this wet and rainy gloomy morning to welcome YHC to WDog for the first time.

This is how it went down:

Mosey to circle in front of amphitheater

COP

• Invisible Jump Rope
• DQ
• Merkins
• WWII Sit-Ups
• Freddie Mercury
• LBC’s
• Arm Circle

THANG

Mosey to the bottom of the amphitheater

Aiken Legs

Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeat with sets of 30 and 10

Booyah Merkin Ladder

With a partner starting at the bottom of the amphitheater complete 1 Booyah Merkin. Bear crawl to the next row and complete 2 Booyah Merkins. Rinse and Repeat increasing by one at each row until you get to top (18) – Called an audible at 15

Mosey to the star in front of the Carillon 

Dora 1-2-3

Complete the following exercises while partner runs to the carillon, bear crawls up the stairs, runs around the top, back down then switch:

100 Burpees (Audible at around 75-85)
200 Squats (Audible to 150)
300 WWII Sit-ups (Audible to 200 or till Q calls time)

Mosey back to the SF

Numberama, Namerama, YHC took us out.

MOLESKIN

YHC has been fired up this week so he has been showing up at least 15 to 20 minutes early at each AO. Normally he would be the first to arrive but as you know whenever the blue truck shows up, you are never the first.

The SF was planted and the PAX got to work. During the COP the PAX had it’s normal mumble chatter to try and throw the Q off the cadence. Circle K was a LIFO so YHC is sad he missed his favorite COP exercise, Invisible Jump Rope.

During the Aiken legs the PAX got creative with how to complete the box jumps. Most did the normal way using the first row, some when up another row, and other use the orchestra pit. LabRat did challenge Hardywood to box jump to the stage. Glad to see Hardywood declined to prevent any injury.

YHC learned a couple of things this morning Qing WDog:

• Timing is harder than Dogpile so YHC apologizes for all the audibles.
• LabRat think you are mad at him when you get aggressive with a Q.
• The PAX is still not a fan of Burpees during Dora exercises.

Announcements

• F3Charlottesville….wanna go up one Saturday? – See Lab Rat for details
• follow us on Twitter for all things F3: @f3Richmond
• Special Memorial Day convergence at Belle Isle 0630. Meet at parking lot on Tredegar. – See HoneyDo’s Preblast
• ReeseStrong Rock & Roll Cornhole Tournament June 10th – See Phonics
• Fudd is having a party the evening of June 10th. M’s are welcome. – Reply to Preblast if interested

SPIT ON THAT!!

 

14 strong (including one PAX from Charleston!) posted right at dawn at our old faithful friend WDog, here’s how it went down:

Mosey to the flower pots on the front of the Carillon for COP

COP: SSH 25x, DQ 20x (Abe Vigoda style), Russian Soldiers 20x, Merkins 10x, LBCs 20x

THE THANG

Luggage Carousel Triple Check: Station 1 (far circle): Sideways declined bear crawls, Station 2 (Ha’penny Stage): WW2SU Pace: Run between stations Repeato 3x, Plank for the six

Quad-Splitter Triple Check: Station 1: Lt Dans, Station 2: Jump Squats, Pace: Lunges from flower pots to Carillon steps, run back, Al Gore for the six

Mosey to the Amphitheater

Escalator: One dip and one incline merkin for every step, adding one rep all the way to the top of the amphitheater.

Mosey back to the flag

Three Minutes of Mary: 20 Rosalitas (OYO) then six inches, 20 LBCs (OYO) then six inches, 20 American hammers (IC)

Numberama, namarama, Singer wanted to take us out.

NMS

So the mystery of yesterday’s the vanishing Q signup was solved when YHC arrived at the AO. TYA told this writer that he was the culprit due to some inadvertent Google Sheets shenanigans and a glaring hole in Sheets not keeping much “Undo” history. TYA seemed a little down on himself and his spreadsheet skills. Chin up friend! You’re still YHC’s go-to Big Data guy!

The PAX seemed to be cutting it close but at five minutes to the start, Swirly was getting a little antsy that people were not On Tom Coughlin Time. But just then, the headlights started lining up the road like at the end of Field of Dreams.  Hmm .. Field of Dreams … that’s probably another movie Hardywood hasn’t seen … who by the way bragged before the start that the last movie he saw in the theatre was the brutal Failure to Launch; a hamhanded rom-com starring Matthew McConaughey & Sarah Jessica Parker and Terry Bradshaw for some dumb reason. Raise your hand if you are shocked that Hardywood’s last movie he saw in a theatre involved Wooderson. Alright alright.

We knew it was time to mosey when Circle K arrived, giving him his needed 15 seconds to apply rouge and get his hair did.

The PAX seemed to not enjoy the quad beatdown – especially those who posted yesterday at Toga’s Form Gestapo Spectacular. With cones and paperclipped workout directions (NOW DO 3 PUSHUPS!) being dropped around us like care packages in a war zone by the pay-to-players, YHC moved us over to get some shoulder work in the amphitheater. Flipper suggested that might be the first time we’ve ever done an escalator with so many individual workouts all the way. YHC will take his word for it, because apparently “Big Data sees” that ol’ Flipdog has been upping his game.

At the stroke of 6AM our pay-to-play friends took off like Brightly Bedecked Bats out of Planet Fitness Hell through their Family Circus style backyard shenanigans. Meanwhile, Swirly was finishing his merkins and stewing … maybe even pacing back and forth like a tiger in a cage with so many fitness tourists in the area. As the P2Pers passed by running backwards in the near circle, TYA tried his best to call up from the amphitheater and be helpful in the middle of a set of 16 merkins. TYA kindly informed the P2Pers that they could run faster if they ran forward instead of backwards. Northerners …

Speaking of northerners, during the escalator YHC was able to get Saab on the therapist’s couch about his New Jersey roots. If you see him at an AO anytime soon be sure to ask him about his deep pride and respect for his home state of New Jersey.

Lastly, welcome to our new friend Turtle who is up from Charleston for business and decided to get in a work out with the Richmond PAX. Charleston, you were represented well by Turtle!  Not only did Turtle slay the work out, he refused to take any of the bait that THE Yankee Aggressor was chumming the waters with on Northern-Southern relations during the escalator. Any Brother Of The Gloom who takes an Uber to a strange park at 5:30AM and wanders around in the dark in hopes of finding his F3 brothers at the very least deserved a Q-Uber back to his appointed hotel by YHC. Well done.

Nice work everyone! Y’all killed it out there!!

Announcements:

• Charlottesville starts this weekend.  TYA & Swirly are heading up this weekend so see them if you want to clown car. F3Charlottesville@gmail.com for more. Heads have been emotionally locked.
• Craig Stadler has backed out of Wilson’s Charity Golf event and there might be an extra spot (or two). Please see ForeTheCause.org if you want to get in 18 for a great charity.
• Congrats to Loose Goose on his new gosling. Get in touch with YHC if you want to take them a meal or see their signup schedule here.
• Honeydo is getting geeked for a Memorial Day Convergence. All the Richard Kimbles you can handle, bro!!
• TYA’s favorite charity event of the year is back! Reese Strong Cornhole & Rock n Roll!
• Virgin Q week is June 26th. If you haven’t Qed before or haven’t Qed a specific AO, get to signing up and expand your Q Eskimo Brothers of the Gloom network!!

12 outstanding warriors showed up for battle today at WDog.  The task were difficult, but all were successful in YHC’s one year anniversary with F3.  Here is what happened:

COP – SSHs, DKs, LBCs, Merkins

Mosey to the field in front of the Carillon.

Triple Sprints:  In a team of 3, two members of the group are on one side of the field.  The other is one the opposite side of the field.  One member sprints across the field.  When he reaches the other side, his teammate sprints back.  After every sprint, individuals did 5 burpees.  When all teammates had completed 5 sprints, the team bear crawled to the center and planked.  After all PAX reached the center, the PAX crab walked to the hill.

Mosey to the side of the Carillon.

8 Minutes of Agony:  10 Donkey Kicks, 10 jump lunges, run to the tree (about 75 feet), 10 rotating elbow planks, 10 two-count Mountain Climbers, bear crawl back to the Carillon.  Repeat as many times as you can for 8 minutes.

Mosey to the rusty cages.

With a partner, complete 50 pull-ups in four minutes.

With a partner, complete 50 jerkins in 3 minutes.

25 WWII Sit-ups.

Mosey to the circle

25 WWII Sit-ups

Starting in plank position, IC – alternate between Carolina Dry Docks and Merkins – 10 four-count

Rotate into side plank position.  After holding for 20 seconds, IC – drop hip and then raise – 10 four-count

Rotate into back plank position.  After holding for 20 seconds, IC – raised APD – 10 four-count.

Rotate into side plank position.  After holding for 20 seconds, IC – drop hip and then raise – 10 four-count

Rotate back into plank position.  After holding for about 20 seconds, IC – alternate between Carolina Dry Docks and Merkins – 10 4-count

Recover and mosey back to SF.

YHC took us out.

NMS

YHC was really excited today at his first attempt to Q at the Carillon for his one year anniversary with F3.  YHC remembered the advice Lab Rat gave to him for his VQ at Daville back in August:  You need to make your first Q hard.  YHC felt he was ready for that challenge in his VQ at WDog and believes that mission was accomplished today.  The weather being around 49 degrees was perfect for today’s workout.  All PAX members performed well with every task.

YHC has really enjoyed his year with F3 and looks forward to many additional years.  Thank you to Lab Rat for EHing YHC a year ago.  Thank you to all the PAX members as well for your fellowship during the past year.  YHC has been able to visit AOs in the city, the southside, the west end, and Mechanicsville and has enjoyed every experience.  The Carillon is such an amazing AO as well.  Growing up in the city, YHC looks forward to every opportunity to workout there.

Announcements:

TYA is leading the F3 RVA to F3 Charlottesville expansion workout on May 20.  This will be the first of 6 Saturdays that F3 RVA will be heading out to Charlottesville.  Try to join them for one of the trips.  For more information see TYA or Lab Rat.

VQ week – June 26 – need first time Qs for that week as well as those who have not Qed at a particular AO.

Ashcreek 5K – May 20 – Register for the F3 RVA team.  http://www.ashcreek5k.com/index.html

Wilson’s golf tournament – May 19

New AO for Mechanicsville – Starts tomorrow (May 11) at Pole Green Elementary School.  EH people in the 23111.

June 10 – ReeseStrong’s Cornhole & Rock ‘N Roll – Bands start at 11 AM, Cornhole tournament starts at 12:30 PM.  For more information, see Phonics or visit http://www.reesestrong.org/cornhole-and-rock-n-roll/.

May 21 – Powersprint Triathlon – Shady Grove YMCA in Glen Allen.  Join Flipper for this event.

Wednesday hill runs have started.  For those doing BRR, great way to prepare for the event.

It was an honor to lead this group today.

Phonics out!