Tag: WDog

12 Healthy Redwoods, 1 LIFO Dogwood, 2 Infected Ficus and 1 FNG arrived at the AO for a uncomplicated, moderately wet, 70 and Sunny Beatdown.

Here’s how it went down(more or less)

Mosey to COP

25X SSH
10X Merkins
20X Don Quixote
25X LBC’s

Mosey to the Field in Front of the Carillon

Modified Pyramid

Running on Long sides, Bear Crawl on ends
5X,15X,20X,25X,30X Merkins at corners
Running on Long sides, Bear Crawl on ends
30X,25X,20X,15X, 10X, 5X Werkins at Corners

Lunge to the Carillon and back to Feild

Worm to second Tree on Field, Lunge back.

Back to the Corner
Running on Long sides, Lunge on ends
5X,15X,20X,25X,30X Box Cutters at corners
Running on Long sides and on the ends
30X,25X,20X,15X, 10X, 5X LBC’s at Corners

Those on the I/R did a Modified version of the Modified Pyramid, managing their own personal misery.

Back to the Flag
COT
Swirly to us out

Moleskin

Arriving Pre-Swirly, and planting the Flag, YHC’s simple plan was ready to unfold. The Bleeder Q.

The pre-game show began with Safety First, Swirly arrived, ankle bandaged, TYA arrived, Kidney in traction, Lab Rat joined in, Head Protective gear on. YHC was the healthy one, no current ailments or need for supportive protective gear. Today was off to a solid start. Before the PAX arrived in force, YHC sent TYA and Swirly on the COP; neither can run, Swirly almost can’t walk without a limp.

It’s been few months since YHC has been able to Q, First, allow this rant; BEING INJURED SUCKS! Certain things that you do get taken for granted, injuries make you appreciate the even smallest details of life. Thanks for letting me lead this group today. TYA, Swirly, YHC appreciates you guys being out there this morning. Sorry you are having to deal with your ailments, you will be back to normal soon.(Well, normal is probably not the right term, but you get the idea)

Lab Rat, YHC asked for a countdown in French, you responded with Spanish, Thank you for your Foreign service. Probably should have had you wear the Helmet the entire workout while hopping on one leg.(This a reference to Last Thursday’s workout, and the lack of ability for YHC to do most of anything Lab Rat called out, and the Abuse that Lab Rat took from the PAX about the Q)

Honey Do was curious about the Worm mystery, other than being a talent that YHC possesses, the Worm highlighted that a crawlspace a house(or in this case a Pyramid), some spaces do not allow the ability to turnover; therefore, the only way in is to crawl on your back to do the overhead work. Yes that’s tight. SAAB, you can send me your laundry bill, I had no idea that you Dry Cleaned the MudGear shirts, my apologies.

Welcome EarMuffs, Glad you made it out today; Toga with the Naming of the FNG, right out of the gate!

Announcements:

-Talk of the upcoming races. Spots open for each include non-runner support positions. See Toga for Ragnar and Swirly or TYA for the Great Smokey Relay.

-The latest F3RVA Podcast are available to listen – Podcast

Bleeder out

A Fiesty 14 came out to WDOG hoping to hear some of their faves.  When you see the Rolling Stones in concert you know your gonna hear Satisfaction and Gimme Shelter, when you post to Dogwood YHC wanted to deliver the greatest hits:

COP in the normal circle- SSH, Merkins, Flutterkicks, DQs, Arm Circles

Beatdown Setlist:

1. Amphitheater

2. Rusty Cage

3. Jacobs Ladder

Amphitheater was 5 derkins a step down, 5 WWII situps back up. 5 Burpees at the top.

Rusty Cage was 3 sets of 8 Pull-up & Jerkins. 2 round 3 sets again only 4 reps.

Jacobs Ladder were Burpees up to 5. Mosey back to flag fr Honeymoon Suite- Alabama Prom Dates, Monkey Humpers, Pickle Pounders.

NMS – Welcome JTB and Bodos. Solid work today, hope to see you both out again .

YHC wanted to deliver the Best Of edition Dogwood this am. We covered the biggest hits as this is the best AO in F3 Nation. The pax were ready as well to get back to basics as even TYA posted. As Q it may seem boring but when I saw Don McLean live you know what he played – American Pie.

The PAX knocked out the Amphitheater and Rusty Cage. There were some groans about all the arm work, but YHC needs it. The Sandbags are looking pretty sad in the dark. Maybe time to resupply.

Thanks to Sippy and Hardywood for watching out for the FNGs, that is my bad. On second thought ending with the Honeymoon Suite with 2 pastor FNGs was not a great idea but YHC was unaware of their vocations at the time.

Announcements – Ides of March HDHH is in the works at Splinters house. More details to come but it might involve dressing in Togas…

Pleasure to lead this am men.

14 determined veterans posted to W-Dog to get their Hump Day (what, what) started off right.  YHC planted the shovel flag, knocked out his mile for the day and then kicked off the festivities.  This is what transpired:

Mosey to the bricks in front of the Carillon for COP, as follows:

• SSHs x50 IC
• Slow Donnie Qs x12 IC
• Arm Circles x10 IC forward and reverse
• Imperial Walkers x15 IC
• Box Cutters x15 IC
• Flutter Kicks x15 IC

Short mosey to the field for some human centipede (2 lines in elbow plank head to toe and the last man performs a broad jump then a side hop over the planking PAX member, then a broad jump forward — all the way to the front of the line – Indigenous People Run style).  Each PAX completes 3 rotations.

Mosey to the Rusty Cage to partner up and retrieve one sandbag coupon per pair.  Mosey to the amphitheater stage for Sandbag B.O.M.B.S.:

Partner 1 box jumps each step up to the top of the amphitheater then runs back down to the stage to switch with Partner 2.  Together, each pair completes the following:

• 50 Burpees
• 100 Overhead Presses with the Sandbags
• 150 Merkins
• 200 Big Boy (WWII) Sit Ups with a Sandbag press at the top — audibled to 100…second audible (Omaha, Omaha)  to “just do 20 more then move on”.
• 250 Squats with the Sandbag

Mosey back to the Rusty Cage to put the sandbags away and perform 5 pull-ups to make sure the RC knows we still love it.

Double-time Mosey back to the Shovelflag

COT, name-a-rama, number-rama and YHC took us out.

Announcements:

• HDHH tonight 5:30 at Ardent – 3200 W. Leigh Street, Richmond, VA 23230
• For upcoming charity golf outings, see Fudd and Wilson and look for pre-blasts
• For upcoming races, see Toga, Swirly, TYA and Spit

NMS:
YHC wanted to bring the B.O.M.B.S. that he dropped last month at NoToll to W-Dog and couldn’t resist working in the sandbags.  Due to time constraints in our broadcast, we had to speed ahead in the scheduled program and cut the Big Boy Sit N Press short…I know the PAX was disappointed.  We will skip the centipede next time and leave enough time to reach our intended goal.

I hope the inaugural KB workout in DaVille went well this morning.

Great job by the PAX in pushing through the BOMBS this morning.  A bit of a ground and pound and heavy on the upper body — though YHC is feeling the squats and box jumps right about now.

Strong work men and thanks again to HoneyDo for giving us the great gift of the Sandbags!  Definitely felt and heard some LEAKAGE this morning though — we may need to perform some maintenance on our bags?

As I recited from the song in the closing prayer “There’s no better life than the life we’re living” so let’s each go out and make the most of our day and enjoy the hell out of this life.

As always, it was a pleasure to lead such a strong group this morning, thank you.

No more GUMBO for you!

15 Pax assembled for the latest iteration of WDog.  It wasn’t sunny but it was nearly 70–amazing for an early February workout.  Here’s, more or less, how things went down.

Mosey around the field to our usual COP location.

COP: 20x SSH, Arm Circles Forward and Backward, 12x Merkins.

Mosey to Amphitheater for Dips, 10x on every step (180 total).

Mosey to Rusty Cage for partner pullups Ladder 1-5 pullups and 5-1 Chin ups.  Then 10 second hangs:  chin up position with neck to bar, chin up position with head above bar, pullup position with head above bar.

Carry sandbags to the bottom of Jacobs ladder for the Anemone Ring of Fire.  Pax split into groups of 7 and 8.  One of the Pax ran up the hill to the pavement with the sandbag and back.  The others kneeled in a circle and passed sand bags around while holding them overhead throughout (the number of bags was the number of the circled pax less 1, for example in YHCs group there were six kneeling pax and we held 5 bags overhead).   The exercise is complete when each of the pax has done the run once. After each exchange, the direction of rotation was switched.

Mosey to carillon for a triple check.  Exercises:  Run up and around the carillon steps, Elbow plank with sandbag on back and Merkins.

Take sandbags back and mosey to the flag.

YHC took us out.

Moleskin.

It was good to see Viral back out there today, and kudos to Bunny Slope who is new to WDog but has posted 3 days in a row after his first workout on Monday.

As is typical, YHC did a few experimental exercises this morning with some hangs and with the  crowd pleaser, the Anemone Ring of Fire, named because the pax were waving the sandbags overhead in a circle similar to a sea anemone.  YHC currently feels like he has two daggers sticking in his upper back.  That was awesomely tough!

Good work today men, as always it was a pleasure to lead you.

11 determined stalwarts posted for a Wednesday morning beatdown…weather was perfect, 70 and sunny.

The Thang:

Mosey across the street towards the lake, stop at the triangle at the top of the street.  COP including 25x SSH, 10x Don Quixote, 15x Imperial walkers, 25x LBC, and 13 merkins.  Mosey further down the street to the gate for the 1k 5k.  Groups of two perform 100 burpees, 200 captain thors, 300 Merkins and 400 2 count Freddy Mercury’s.  One PAX exercises while the other runs a 1/4 mile.  Team completes 1000 exercises and 5000+ meters.  Mosey to street.  Lt Dan’s down the street.  Run back across the street to the shovel flag.  YHC takes us out and we are all off to our days.

NMM

A ton of mumble chatter and confusion this morning ensued because of missing PAX.  First off, Swirly and the blue truck were not at their appointed spot at 5am and that threw several of us off.  YHC was scouting out the route for the day and since BT did not see Swirly, he got confused, looked up the Q sheet and headed over toward the lake to see if the location had change.  Fortunately, he followed me back to the usual spot.  Also, I had trouble trying to figure out where to park.  It is easy when Swirly is there, just park behind him.  Without him, i could not tell where our regular spot was…I took a guess and I think I got it right.  Since the AO was not secured without Swirly there, I decided to head off campus to a safer spot ?

Also before the workout everyone was confused who was to Q as Bleeder was not in attendance either.  It appears that all are reading the Q sheet now to see who is on deck.

Heal quickly Swirly and Bleeder.  They have caught the bug the is going around that was started by patient zero (circle K).  YHC battled the same illness a month ago, and it took a good month to feel back to normal for me.

“Swipe right” was in rare form this am.  The PAX’s knowledge of tinder terms and philosophies grows guy the day (even if we do not want any more knowledge on that front).  Also of note for “Swipe right” is that he is trying to get ready to pass a range test (5 miles in 40 minutes).  He better start running with Sippy and Saab….but if he does, they will whip him into shape quickly.

Hardwood and Flipper were talking about he finer points of Karate classes.  Their terminology was foreign to me.  They must have taken a different class.

Fourteen WDog regulars + 1 non-FNG but FN-Wdogger circled in the darkness promptly at 5:30.  Sippy arrived precisely at 5:29 which gave the PAX the typical 60 second warning.  Quick mosey to the far circle for brief disclaimer then COP:

COP
12 – Don Quixote
1 – Burpee
12 – Copperhead Squats
2 – Burpees
12 – Slow Merkins
3 – Burpees
12 – Mountain Climbers
4 – Burpees

The Thang
Mosey to the rusty cage to pick up Honey Do’s favorite coupons.  Partner up with 1 partner carrying the coupon back to the stage.

One partner is on the stage doing an exercise while the other runs counter-clockwise around the Carillon.  Muscle up on stage without using the stairs.  Each exercise was repeated twice.  Exercises were: Doc Brown’s (squat with a toe raise at the top), side lunges, and curls/overhead presses.  Flutter kicks between sets until everyone completes.  Last set included partner people’s chair while passing the coupon back and forth.

Mosey back to take the coupons home then complete 5 burpees.

Mosey to the amphitheater for 11s with derkins & dips.  Start at the bottom, go up 1 step and complete 1 derkin, come back down to the bottom and complete 10 dips.  Next go up 2 steps and complete 2 derkins, come back to the bottom for 9 dips.  Continue escalating until you do 10 (yes TYA 10) sets.  Plank-o-rama at the bottom until everyone completes.

6 burpees OYO.

Mosey back to the flag for a not-so-quick round of monkey humper ring of fire.  10 humpers then pass to the next, starting with Circle K.

Number-rama, name-a-rama, the end.

Moleskin
YHC always loved math but TYA should recognize that the entire world does not revolve around math.  In fact, the entire world revolves around the sun which is 101011110111100111100000000 miles from earth (YHC guesses).

Hardywood offered up to name the side lunge exercise after the Jackson 5 and commenced singing doo wap.  As Q, YHC questioned his transition from the Jackson 5 to the Hanson Brothers.  Turns out Hardywood has a great deal of knowledge about the brother band from Oklahoma.  Talk amongst yourselves.

As is typical for a Splinter Q, I missed out on an opportunity to be more explicit with instructions.  This inevitably happens once per Q and will continue to work on it.  Thanks to Singer for reminding me of this post-workout.

Running with the coupons was fun until someone busted Honey Do’s sack.  We may need stronger sacks.

Announcements
Opportunities exist for team relay races.  If you haven’t participated in one before you should.  Contact TYA for Smokey Mountain & BRR info.  If you enjoy camping & running contact Toga about Ragnar.  Toga may even share a tent with you to stay warm.

Next iteration of the podcast is ready.  Listen intently.  Ideally while not drinking coffee as your keyboard may suffer from the dispersement of micro-particles of caffeine.  Bleeder to post soon.

As you witnessed, Circle K knows his way around a big grill.  In lieu of hugs and kisses, Circle K accepts 2″ by 6″ artwork modeled after dead presidents.  If you try to hug or kiss Circle K there could be more sack ruptures.

Splinter out.

The baker’s dozen dawned their best summer attire and moseyed out into the gloom for a grand old time at WDog.

The thang:

Warm up – SSH, Don Q, 10 burpees OYO, Freddie Merc

Land O’Lakes crawl – Run from roundabout up Carillon and over to other roundabout. Bear crawl roundabout, run back up Carillon and over to other roundabout, polar bear roundabout.

Mosey to cage – Rusty Dora – partner up for (1) 50 pullups, (2) one person holds pull up, other partner does merkins, 75 total and (3) 100 jerkins, partner runs to sign.

Mosey to amphitheater – ring of fire – heals to heaven and 30/60/90 holds.

Box jump burpee up the steps. LBCs when finish.

50 LBCs in cadence.

Moleskin-

Great job everyone. YHC bit off more than he could chew this morning, but as the saying goes, if you can’t Q it, don’t do it. The bear crawls were brutal. The idea came from an aerial view of the site, one could imagine a few rather obscene designs from the layout, YHC thought the bikini crawl was the least offensive. However, Saab being good for a story, told one of his intimate childhood fantasies involving scissors and a Land O’Lakes lid. And so makes first and perhaps only appearance of the Land O’Lakes Crawl and Rusty Dora.

CSAUP/Frozen Triangle ramping up this weekend, 6:00 AM start at Dogpile. Numbers are growing steadily above 30. If you can’t run, bring a bike, or hang out for dogs and beers after, should be a great beatdown.

Good to see Bleeder back in the mix, Happy Birthday buddy. Saab on day 18 of 31 in straight attendance, keep it up, there’s a party for you on February 1st at 5:30 AM at WDog, and by party I mean running, merkins, and burpees.

See you in the gloom. Go Pats

Singer

Ten brave souls ventured out into the the downright balmy 37º pre-dawn gloom for a slushy and extra schloppy good time.

Mosey to the circle on the near side of The Carillon for COP

20 Slippery SSH (IC), 10 Donny Qs (IC), 5 Arm Circles, then big, then reverso(IC), 10 Merkins (IC), 20 LBC (IC)

Mosey to the stage of the amphitheater
Tabatas: LBCs then squats lunges, 4X
Three corners: Using the “three corners” of the amphitheater we did four sets. Plankarama & Gore-a-rama between sets.

• 10 burpees, 20 merkins, 30 LBCs
• 15, 25 merkins, 35 LBCs
• 20 box jump burpees, 30 merkins, 40 LBCs (IIRC?)
• 20 jump squats, 30 Thor’s Hammer, 40 merkins ball dippers (IIRC?)

Mosey to The Carillon for Partner Touch a Tree.  Peoples chair + 5 trees. Repeato.

10 Merkin Ring of Fire to close it out.

Numberama, Namearama, Splinter took us out

Announcements: Be sure to check and RSVP to Circle K’s awesome Preblast of the Walking in a Winter Wonder CSAUP event coming up on 1/21.

NMS: The PAX left right at 530 for the circle this morning, which meant we left some stragglers in dust cold fog. YHC refuses to mark Sippy as LIFO because his transportation is less reliable in snow than most.

Finding good footing, staying off sheets of ice and avoiding massive 35º puddles was the order of the day.  Despite the sloppy weather, everyone was in great spirits throughout the workout. Is that a sign YHC didn’t put enough beat in the beatdown? Knowing there was lots of snow, ice, slush and puddles YHC thought staying in close might be the best strategy to prevent overly slushy shoes.  It partly worked for YHC.

Qing and counting is still not second nature to YHC. That and a slushy brainfreeze didn’t help. So thanks for the prompts from the PAX today. “Can we recover?” “Wait .. lunges, not squats?” Saab’s response to YHC’s encouragement to make them deep lunges … “all six inches.” Hilarity ensued.

The PAX got to pick workouts on the third and fourth rounds of the Three Corners. Offshore’s box jump burpee suggestion almost brought down slushballs on his head. Meanwhile, Hardywood greatly enjoyed YHC’s declaration on one of the last of the Three Corners that YHC “made ’em extra schloppy for ya.”

LADY, YOU’RE SCARING US!

Here’s to a less sloppy beatdown tomorrow. See you in the gloom!

11 men rolled out of the fartsack this morning into the gloom and this is what they accomplished:

Mosey to far side of the Carilion field to find the tire that had been dropped of prior to this mornings beatdown.  Circle up for merkins x12, LBCs x20 and Don Quotie x 15.

Line up along edge of the field for the Tire Beast.  Two Pax carry tire stopping at 25, 50, 75 yd lines to switch arms.  The rest of the PAX runs across field stopping at 25, 50, 75 yd line to perform exercise called by Q.  Repeato until all members of the PAX have carried tire.  Exercises performed included LBCs, Merkins, Squats, some other.

Mosey to 50 yd line of field.  Entire PAX runs towards tire where 2 PAX flip tire a total of ten times.  Rest of PAX perform exercise called by Q.  Repeato until all PAX member have flipped tire.  Exercises performed included merkins, WWII situps, LBCs, Burpees, Jump Squats, something else.

Mosey to walkway in front of Carilon for 11s.  PAX performs 10 burpees in fornt of Carilon and run upstairs to back to perform 1 LBC.  Repeato until PAX performs 1 burpee and 10 LBCs.

Mosey back to VSF.  Numberama, Namearama, YHC took us out with a quick prayer.

First and foremost, after not being able to post in the gloom for a week and a half due to being shut down with the flu/cold, YHC was glad to be back in the company of my F3 brethren.  YHC and Swirly had a New Years present planned for the PAX this past Saturday, but YHC was unable to attend.  Therefore, YHC decided to bring the tire for the PAX to enjoy at the first WDOG of 2017.  Not much mumblechatter this morning as the PAX was breathing heavy from the beginning or everybody was concentrating on not dropping the tire on their foot.  Whatever the reason, the PAX crushed it this morning.  Upon finishing up the COT this morning, Flipper exclaimed the tire was great for his line of business and decided a Corporate sponsorship would be appropriate.  YHC likes the idea and thinks the tire might not appear as heavy if it were painted like a NASCAR.  The cost of the Corporate Sponsorship is the exact same as the cost of an F3 workout.

Great work by all this morning.  Thanks for allowing me the opportunity to lead.

Circle K