Tag: WDog

Eleven RVA regulars and 3 visitors posted to WDOG for a mid-holiday week beatdown. The PAX found some leftover presents from YHC to play with.

COP- SSH,  Merkins, DQs, Freddy Mercurys, Helicopters.

Mosey to Rusty Cage, pick up a Sandbag, mosey back to Amphitheater. Partner Up.

1 Partner scales the Amphitheater steps and back with sandbag while other does exercise. Round 1- Overhead presses. ROUND 2- Flutterkicks with bag held up. Round 3- Squats. In between rounds Sandbag APDS and WWII Situp presses with SB.

Mosey to field. Lunge width of field with SB, drop it and run up carillon & back. Repeato.

Mosey to circle- Side lunges, APDs, Boat-Canoe, all with sandbags.

Mosey back to Rusty Cage, drop Sandbags. AMRAP Pull ups and Jerkins x2. Long mosey back to the flag. COT & Viral took us out.

NMS – YHC had given the PAX fair warning via Twitter about the Sandbag workout. 20 of them were waiting for the pax when we got to the Rusty Cage. The sandbags and PAX held up for the beatdown. YHC was concerned about someone throwing out their back, but instead everyone attacked the weight with gusto. YHC borrowed from his Circus Maximus Qs for Sandbag exercises. The Boat-Canoe and Alabama Prom Dates seemed to be a hit with the pax. Situp presses are just as awful with a Sandbag as a Kettlebell.

Mumblechatter mostly centered around how YHC managed to get 20 full Sandbags to the Rusty Cage awaiting the pax in the gloom this am. It is all in the Qs commitment to the theme.

Glad to see the familiar visitors back in Dr.Evil and Guinness. Always good to have you guys in town.

Announcements – Frozen Triangle CSAUP on Jan 21. Mark your calendars! Even the Hampton Roads guys are coming up.

Pleasure to lead this am and thanks to the Pax for trying something new.  The sandbags are staying there so anyone Q’ing is welcome to bring them out to play at Dogpile, until they fall apart or some recalcitrant PAX member slits them open…

70 and sunny at the start.  Many were overdressed for the weather, but that happens in December.

The Thang:

Mosey to COP, 1 burpee, 18 SSH, 9 burpees, 18 Don Quixotes’s, 6 burpees, 18 Imperial Walkers, 3 burpees, 18 LBC’s.  Mosey to long field in from to the carillon.  Northeast Beast.  19 of given exercise to start, then 6 at each beast point.  Exercises, not in order, were Freddy Mercury, Lt. Dans, Mountain Climbers, Merkins, Squat jumps, and box cutters.  Mosey to amphitheater 4 dips at each step and 8 extra at the bottom (total of 80, unless your Wedding singer and then the number is 84), Incline merkins to the top with 4 at each step and 8 more at the bottom. Mosey to shovel flag.  40 2 count LBC’s.

Moleskin:

The Q was totally lost in the AO this morning. It was as if I had never been to dogwood dell this morning.  I took us across the parking lot to avoid our normal initial mosey and almost ran into a fence.  From there, I took us to the big field in front of the carillon, but I ran by the field and had to be redirected by the PAX.  Finally, on my way to the amphitheater, I missed the entrance gate. Again, the PAX routed me in the proper direction.  On the way back to the VSF, Circle K noted that despite my many miscues this morning, the PAX was still following me.  Luckily, the last mosey went well and we made it back to the flag without incident.

Lots of mumble chatter this morning.  Apparently Flipper had quite the view during the Don Quixote’s this morning.  It was suggested that he might want to hit it really hard at HDHH this afternoon to kill any braincells that saw that awful sight. Lab Rat, as usual was jawing with Saab, throughout the Northeast Beast.  I was right next to them the whole exercise, but honestly have no idea what they were talking about (except maybe Saab’s salty nuts and other treats he can provide for Lab Rat’s children.  Honestly, I stopped listening because the whole thing was getting creepy).  YHC’s now perfect SSH form garnered some talk, but honestly, my form is now perfect (as long as I can control the cadence and not look at someone who is out of sync).

Toga and BT were planning a post workout breakfast with each other.  (The PAX wishes to thank the two for the invitation to join in…oh, forget it, they did not extend that invitation).  Toga suggested ET to begin with, but when told they were not open asked “what kind of communists are they”. When someone suggested going to Moore St Cafe, they declined quickly, because it was not on a direct path from Dogwood Dell to Casa TOGA and BT.  Given the criteria, not sure where they ended up?

Today was tribute to my mom, Ruth Salvucci, who was born on 4/18/1936 and is currently 80 years old.  Mom has lived a long, good life and was a great mother (as evidenced by how wonderful I am) As most of you know, Ruth is in a nursing home in Richmond.  Her main activity while there has been to constantly walk the halls.  Mom loves to move and be active, as such, I tried to keep us moving today.  Moms journey with us is nearly over, so before she moves on, I wanted to do something in tribute that I could share with her.  Thinking through and executing on this workout was cathartic for me and I appreciate the Pax letting me lead and indulging my bizarre fascination with numbers.

Announcments

HDHH today at brewery on Foushee

CSAUP event on January 21st of January

LBC challenge set for January, 10000 is the goal. Splinter to set up the spreadsheet (although Splinter has not volunteered to do this yet)

Flashdance is organizing training runs for Belmonte race.  Let him know what dates work for you.

11 strong started this beautiful day off @ WDOG and here is how it went down..

Mossy to the open field by the poles 🙂 Warm up with some LBC’s, Helicopters, Windmills, EW’s, Mountain Climbers, AC’s, SSH.

Indian Run Pole Smokers : 5 pole smokers while pax holds 6 inches run to the end of the line – keep going till there are no more poles..

Amp Theatre : Dips Ladder – 18-1 begin at top of steps work your way down the ladder.

Rusty Cage : 3 sets of 5 overhand pull ups – 3 sets of underhand pull ups  then jerkins – partner up on dips bars – 3 sets of overhand pull ups and 3 sets of under hand pull ups.

Find a Tree : run find 4 trees @ each tree do 4 burpees and run back to starting point and plank. run find 5 trees @ each trees do 5 WW11 sit ups run back to start and plank, run find 6 trees @ each tree do 6 merkins run back to start and plank.

Native American Run – back to the flag – circle up – quick ring of fire 10 merkins together.

So the mumble chatter in the gloom today began with TYA trying to call out which exercise YHC would begin with – YHC through a curve beginning with LBC’s  but the pax reacted well as did TYA… Then as YHC called out Windmills Swirly style – reach down and grab that toe – Splinter called out to TYA “Not That Toe dude “.. As we laughed through the warm ups the laughter stopped as we began the pole smoker Indian Run – lot’s of grunting and moaning.. While the laughter stopped the chatter didn’t cause Saab was beside himself about Tobit’s name – is it two bit or Tobit what the hell does Tobit mean is this some kind of JRR Tolkin reference ? As TYA and Saab continued to just shred Tobit because of his name Offshore said well we sure are making him feel welcome aren’t we – Welcome Tobit:) Saab will find out who the Q was that named you I’m sure… Was that you Rosie ?? Beware..

Two Can dominated the Indian run – well done bro – keep up the good work… Offshore cranked out the pull ups – Sippy found those trees in lightning speed… It was a great job by all of the pax this morning for sure..

Make sure you sign up to Q if you have not done so already – we want to fill up all the slots as we move into the new year. Be on the lookout for the F3RVA podcast coming soon – (this will be awesome) hey- you could be asked to join us as a special guest (Be Ready 🙂 ) Reminder – Wed night Hill run – Hillcrest come on out join TYA and Swirly for an afternoon hill run… First F3RVA CSAUP coming Jan 21st details will be coming out soon on this event. This will be a great beatdown and a time to hang out afterwords – plan on working out  3-4 hrs that morning…Questions ask Sippy Cup, Circle k or Swirly.

Thanks to Saab for taking us out today – well said my friend!

It was a privilege to lead this morning guys – great job – See y’all in the gloom.

14 faithful found their way to WDog on the 75th anniversary of the attack on Pearl Harbor.  So there is the theme for the day, here is what went down:

COP – SSH ,  Don Qs, Flutterkicks, Merkins, Arm Circles.

Down to Amphitheater. In honor of 75th Anniversary:  75 Burpees, 5 each step on up 15 steps. Mosey to Carillon.

Partner up. 110 Merkins and 188 Box Cutters. 1 partner runs up and down Carillon. Finish with APDs  – Arizona Prom Dates.

Mosey to Rusty Cage.  3 Sets of 7 of: Pull Ups and then Jerkins. 7 being # of battleships sunk, 21 total ships sunk.

Mosey to field- Broad Jumps across, 21 Flutterkicks. Lunge back. Bear crawl acrossand back. lastly Wheelbarrow across and back, with 10 Derkins at end. Mosey back to the flag.

NMS – So YHC ran out of stats after the Rusty cage since the pax crushed the 75 Burpees. On the bright side after that start YHC may not be seeing TYA at any Qs in the near future.

Glad to have Lab Rat there to shore up any naval references.  the Arizona PDs were lost on some…

We learned that EF Hutton can broad jump faster than he can run.

Glad to see Toga back in the gloom with all he has been dealing with. You are still in our prayers brother.

Announcements – Weekly Thursday lunch is tomorrow, on Thursday…  Location is Pop’s Market on Grace at Noon.

Pleasure to lead this am. YHC loves WWII history and tried to keep this theme reverent. We are lucky as hell to be Americans and can always do more to remember those who fought for the blessings we take for granted.

“Nothing happens to anybody which he is not fitted by nature to bear.” Marcus Aurelius

11 warriors gathered in the early morning fog. They were ready and willing for the call to action.

The Thang:

COP:  SSH, Imperial Walker, LBC, Freddie Mercury X 20, Merkin X 15 (30 Merkins)

Fantastic Four:  Complete four rounds of the following:  Squats, Plank Jacks, Mountain Climbers, Merkins and run up to the carillon and back.  On the first round start with 10 of each exercise.  On the second round complete 20 of each exercise, etc to complete of 40 of each exercise on the fourth round. (100 Merkins)

Partner Elevens:  Boo-Ya Merkins (BYM) and pull-ups.  Round 1 is 1 BYM and 10 pull-ups.  Round 2 is 2 BYM and 9 pulls-ups, etc till completion of the final round of 10 BYM and 1 pull-up. (55 Merkins)

Varsity Burpee Ladder – In the amphitheater start at the first row with 1 WWII sit-up.  Go up one row and perform 1 burpee.  Go up one row and do 2 WWII sit-ups.  Go up one row and complete 2 burpees.  Etc. till the top rows of 9 WWII sit-ups and 9 burpees. **Please note the term Varsity is in reference to the successful airborne campaign during World War Two which the allied forces lead by the USA decimated the Nazis in Operation Varsity.**

Mosey back to the flag. Namerama, numberama, Lab Rat took us out.

Moleskin:

Gentlemen, you flipping crushed it. I hope that each and every one of you walk into your office today standing a little taller and a grin on your face. That was awesome work today.  TClaps to Taxi Cab and Wheel Barrow, your effort was absolutely outstanding.

News:

Bear Creek 10 miler is this weekend.  Please see TYA and Lab Rat for information.  Good luck to all those who are running.

The final round of F3 Richmond leading the charge up Mt. Trashmore will be next weekend.  Rosie will be the honorable leader.  If you haven’t been to one of these, what the hell are you waiting for.

Please keep Toga and his family in your thoughts and prayers.  His father passed away last night and is making his was to the big AO in the sky.  This totally sucks, but if there was ever a man to lead their family, Toga is the one.

Be super.

Hardywood

15 Faithful gathered for a brisk workout at the Carillon

COP 10x Helicopters, 10x Don Quixote, 20x Imperial Walkers, 8x Sidewinder Merkins (at six inches move body from left to right then back up) 10x Bear Burpee OYO (start in bear crawl  positing and spring forward into a merkin, explode back into bear).

Mosey to the Rusty Cage for: Orangutans–grab bar and move around cage as far as you can, alternating directions 2x.  Then 3 sets alternating Jerkins (8x) and partner dips on the parallel bars.

Mosey to the top of love hill for a downhill Ark Loader  with multiple sets of:

ABCD:  Alligator crawls (straight legs in plank position), Bear Crawls, Crawl Bears, and Dog Crawls (Down Dog position with straight legs)

Crab walks with 90 degree turns at Q’s call.

Lunges

We ended about 2/3 of the way down the hill and moseyed to the bottom

Partner Carry up the grassy hill.  Alternate when tired.  Balls to the wall at the top.

Mosey back to the FLAG.

COT YHC took us out with a prayer of Thanksgiving.

MOLESKIN

Great work by the Pax today.  It’s great to see Lola and Ronnie becoming regulars.  Several of the regulars were able to make it all of the way around the cage in the orangutan’s which was impressive!

YHC decided to try a number of new, experimental exercises today.  The Bear Burpees were surprisingly tough as they require an explosive Merkin to get back into the bear position.  The Alligator Crawls are a real calf-burner.   The hope was to make it all of the way down the hill, but we ran out of time.

The lack of intense cardio work and the long, long crawl down the hill kept the Pax together and there was a lot of mumblechatter.  I’m not sure who started the Chevy Chase movie quote string, but there were many references.  Feel free to pipe in with clips, etc.

Announcements

1 hour workout tomorrow at MM.

Clown car going to Mt. Trashmore this weekend.  Talk to Hardywood if interested in going.

VQ week rolls in in Richmond with another VQ lamb being led to the proverbial slaughter.  17 Faithful showed up for a 37° morning at WDog for a chilly and damp beatdown.

(more…)

15 HIMs congregated under the street light this morning for a BANG start to the day.  Some were short on sleep after last night’s nail-biting, but posted up anyways.  Hopefully, Lab Rat could make the post worth their while:

COP

• SSH
• Hillbillies
• Don Quixotes
• Merkins (cut short to stop the insanity)
• Arm Circles
• 8 count body builders

THANG

• Rusty Ninja:  Starting at tall end of rusty cage, each pax member does his best to get as far around the cage as possible using slide or hand over hand technique.  Once feet hit the ground by way of slipping or upon reaching the end (0 pax), Al Gore.  Upon completion, 20 plerkins, then 20 pull-ups (with or without assistance).
• Modified Beast:  On Carillon field, perform 6 excersizes at each flag to the end, 6 on the way back, total of 36 of each:  1) Merkins 2) burpees/Dreya rolls 3) 2-count Freddie Mercury’s 4) 2-count flutter kicks (5 & 6 eliminated for time).
• RESPECT to vets:  In the shadows of the Carillon and with the flags in the middle, each pax member states name and branch of friend/loved one that served.  All pax give RESPECT (and burpee) in honor of mentioned vet.
• RESPECT to pax vets:  from plank, pax tried to think of all F3RVA members that have served.  Merkin and RESPECT for each pax name thrown out.  Names included:  Lab Rat, HoneyDo, Flashdance, Spotter, Protest, Tigger, Toucan, Grizzly, Gumbo, who am I missing?

NMS

So in light of how nasty of an election this was, and how strongly both sides felt regarding the other, YHC purposely steered way clear of any political themed workouts this morning.  Also to be avoided was a merkin-heavy workout, as they have been done in spades this month.  YHC tried to thow a little curve ball by calling them in COP, but abruptly terminating them early (me thinks there may have been applause).  Instead, we tried something a little different with some 8 count body builders.  Those are difficult to call cadence and perform at the same time!  Also new was the “rusty ninja”, which was as difficult as it sounds.  YHC definitely needs work on that skill.  After blowing arms and shoulders out at rusty cage, it was time to mix in some running.  YHC was delivering some shovelflags this morning, so he decided to make full use of them as markers in “the beast”.

The standout hit of the morning, however was the circle of respect.  Emotions were definitely high as we each expressed RESPECT to friends and family that had at some point signed their name upon that line, which stated that he/she was willing to pay up to and including their life in defense of Country.  YHC knows that Veteran’s Day isnt until Friday, but he figures some poetic license could be given here.

Also, if you are reading this and you served, please sound off in the comments so that we as a pax can give you the TClaps you deserve.

Lab Rat out.

12 intrepid men gathered in the dark and unseasonably warm weather for what some speculated would be 30 minutes of Tai Chi followed by a group session aimed at getting in touch with one’s inner feelings.  This is what actually went-down…

Warmup:  Helicopters, DQ’s (Swirly style of course), LBC’s, and Merkins

Field:  Traverse field side to side, out and back.  Perform designated exercise at start, out, and return.   First round:  Merkins (20×3), bear crawl out, crab crawl back.  Second round:  Burpees (6×3) Polar Bear out (merkin every 5 steps), and inchwork merkin back.

11’s:  Touch a tree style.  Merkins and solo leg tosses.  Alternate between run and polar bear/merkin crawl from tree to tree

Jacobs Ladder:  Advance to hill…Burpees to 7.  Perform 5 merkins each time at the bottom of the hill

Circle of fire:  Quick round of merkins (10 each).  51 rosalitas, 17 flutter kicks, 21 LBCs

NMS

Upon what he thought was an early arrival and an opportunity to arrive a few seconds before TYA, YHC was reminded of the true value of using toll roads so as to increase time for fellowship and admiration of one’s fashion sense – or lack thereof.  Attention quickly turned to Bleeder’s socks which were imprinted with the faces of the Presidential candidates.  (One can quickly figure which candidate rested on his right versus left foot.)  Having commented on the bipartisan nature of his athletic wear, YHC then refrained from inquiring whether Bleeder’s underwear had on it an imprint of the 3rd-party candidate…Johnson?

As we advanced through the workout, YHC appreciated TYA’s observation regarding the pace of his merkins and their dual application (killer dude).  During Jacob’s ladder, the continued chatter from Lab Rat’s arose concern that the workout was not challenging enough.  Fortunately, his (brief) silence near the tail-end put those concerns to rest.

YHC adjusted today’s workout to favor merkins, and merkin-derivatives as much as possible.  Post-workout discussion resulted in a philosophical debate regarding what constitutes a true merkin, vs a mere “pushup” performed during the execution of another stated exercise.  Fortunately, Corporate was there to lay down the rules, while Bleeder maintained comprehensive analytics of stated exercise throughout.

Announcements: Wednesday hill run (See TYA or Swirly), CSAUP in January (see Swirly), and recurring Thursday lunch (see Lab Rat or TYA)…or just visit a nearby gentleman’s club at noon on stated day and you will probably see them both.

Anyway, Baseline merkins today were officially 195.  Additional merkins performed during Polar Bears and inchworms were an additional 40.  (This is a conservative number and one may adjust accordingly.)

Saab abides