Tag: WDog

9 faithful and 1 FNG posted for our inaugural attempt at The Murph* (explanation and our revised version to follow).  Here’s how it went down:

Start promptly at 0530 to run the VITA trail and head to pull-up bars.  Following a brief/ineffective tutorial on kipping pull-ups, begin 100 pull-ups, 200 merkins and 300 squats.  Note: the pull-ups were on a team number, and the merkins and squats were individual goals.

At 0602 we pulled the plug and ran the VITA again.  The PAX, minus the Q, engaged in some plank work and ended on time.  Viral took us out.

NMM:  For those who don’t know, “The Murph” is a Crossfit WOD named after Navy Lt Michael Murphy who died in Afghanistan in 2005.  If you have seen the movie or read Lone Survivor, you know about his sacrifice.  Needless to say, we didn’t wear body armor, and we didn’t attempt the full 100 pull-ups per person.  This was more of an intro to a Crossfit classic, and I think we learned some things:

• We’re going to need to learn to do kipping pull-ups to ever get to 100 per person.
• Kipping pull-ups will rip even well established calluses right off your hands.
• The Murph needs to be done in a 1 hr workout vs a 45 min slot.
• We were close enough in this attempt that I am 100% that we can all do this!
• Circle K can crank out some pull-ups!  Who knew?

YHC has no idea how everyone else did, but Circle K completed our version, and YHC was 40 squats from being done.  Everyone else can post their results or not, but I know everyone put a very good dent in it.  Strong work by all!

Special welcome to FNG – Patrick Murtaugh, now known as Bartles and Jaymes.  Zima is EH’ing after only one workout!

Stay Classy,

Toga

Announcements:

• 2nd F Event Friday 1730 at The Answer- Pre Convergence chance to hang with Gnarly Goat
• CONVERGENCE 0700 Saturday, DogPile with GROW school led by Gnarly Goat at ET’s immediately following the workout
• BRR is oh so soon
• 9/17 F3 team at Reese Strong 5k: http://www.reesestrong.org/reesestrong-5k/
• 9/24 F3 Team at Spartan, see Toga or just signup
• See Flashdance if interested in Festy run, early Oct.

9 veterans and 1 FNG posted this morning for WDOG and here is how we rolled…

Warm up: 20 SSH, 10 Windmills, 10 Imperial Walkers, 10 Helicopters, 10 forward and backward Arm Circles 20 LBC’s.

Carillon Steps: Partner wheelbarrow carries up the steps – at the top lunge across run back down switch .. Everyone wheelbarrows 3 times up  for total of 6 and 6 lunges across per partner.

Pull ups : 4 overhand – 4 merkins repeat 3 times –  4 underhand 4 merkins repeat 3 times

Amp Theatre : Dips ladder going down 18-1 – Partner leg toss 3 sets of 20 – back up the ladder 4 incline merkins at each of the 18 steps.

Burpee Shuffle : shuffle feet 1 burpee each time it’s called around the circle.

Ring of Fire : 10 merkins each while holding plank around the circle.

Mossy to the flag..

Great job today guys – it was a pleasure to lead this morning. Welcome to  Back Bay..Good to see Flipper back out after a long vacation. Did you see the F3 signs this morning – thanks to Bleeder they were up @ Dogpile/WDOG… Signs look great and will be distributed to all of the AO’s around town.

The partner  wheelbarrow carries up the steps was a great way to get warmed up this morning and the pax made it look easy.. TYA and Bleeder flew up the steps EF Hutton crushed it, and of course Hardywood laughed at the lunges 🙂  We are all getting stronger at the pull up station – great progress guys let’s keep pulling… YHC told Bleeder – no need for bike there will be limited running and plenty of upper body work so Bleeder came on out without the bike and crushed the upper body work as well as did a good job mossying from station to station  – atta baby Bleeder. YHC, TYA, Circle K, Splinter were all happy for less running and more upper body this morning since we run on Wed afternoon’s although Splinter commented after the workout that since he’s been back in action we have done pull up’s 3 out of the 4 days so he was feeling it… Atta baby Splinter!

Everyone loves to finish a work out with a burpee shuffle and a ring of fire – YHC loves to hear the pax encouraging the pax on as we all push through.. Proud to be a member of F3RVA!

Thanks to Circle K for taking us out this morning – well said bro!

All are welcome to come out to Hillcrest 5:30 run this afternoon – beverages after the run @ TYA’s so bring yourself and some cold ones ..

BRR – 43 days to game day – can’t wait to come out of that tunnel – aye!!!

See y’all this afternoon or in the gloom…

11 faithful and strong posted this morning @ Dogpile and here is how it went down!

Warm up: 20 SSH, 10 Windmills, 10 Helicopters, 10 Imperial Walkers, 10 front and back arm circles, 10 Flutter Kicks, 10 Alabama Prom Dates.

Pull up Station : Pull up ladder – overhand 1-7 with LBC’s in  between each one – underhand back down the ladder 7-1 with LBC’s in between.

Partner Wall Dips – 3 sets of 10 dips partner holding feet – switch it up between sets.

Incline Merkin Ladder – 1-18 up the amp theatre

Partner Leg toss – 3 sets of 20 – switch it up in between sets ..

Short Side Triple Check – Teams of 3 –  Run forward up the field  Run backwards back – Merkins – WW11 – 3 times..

Native American Indian Run back to the flag

Mary : 10 Cross leg lifts each leg, 20 LBC’s – 6 inches 25 count

It must be mentioned that Oyster beat YHC to the AO this morning… Thanks for securing the AO Oyster well done.. TYA was very complimentary of the big blue relief modules @ Dogpile  – not only was he complimentary of  their cleanliness but of their locations all over the park – yep  he visited them again this morning before beginning the workout.. Probably because YHC called him last night to ask where and when did we relieve ourselves @ the BRR last year – for the life of me YHC could not ever remember going – I remember every other detail but that – did our bodies just shut down for 36hrs ?? Oh well – whatever it takes baby! By the way we are 50 days out from Game Day!

Fudd (lifo) found us much earlier into the workout this time – atta baby Fudd – last time he was a lifo it took him 4 miles to find us … The mold from the rain had some of us slinging snot this morning but we battled through – heading straight to the pull up bars.. Guys we are getting stronger – pull ups are tough – some days you feel strong on the bars others you don’t – it’s ok – just keep pulling you are all making progress…

Lot’s of grunting from the pax on the incline merkin ladder as usual… Not enough time to go back down the ladder  so YHC slid some merkins into the triple check just so the pax would not feel cheated:)

Strong showing today guys – as always it is a pleasure to lead and to participate with this fine group of men. Thank you all for allowing me to play a small part in F3RVA – which happens to be a huge part of my life!

Announcements : Come on out to the HDHH @ DK’s – see the preblast – 6:00 PM this evening – we will run and have some fellowship afterwords …

Saab has the Q @ 45MM Thurs – TYA has the Q for RAMM Fri and Honeydo has the Q @ Dogpile Sat..

I know I will see you all this evening and in the gloom tomorrow  !

Swirly/Corporate

6 regulars and 1 FNG braved the humidity to post at WDog.  Here is what transpired:

COP: 20 SSH, 20 Mtn climbers, 20 Flutterkicks, 20 Merkins, 15 DQS, 15 Imperial Walkers. Mosey to Burpees Road- Burpees for each light post, increase # at each post up to 7. Mosey tonew Police Memorial, grab 2 bricks.

Lunge up field with bricks, 20 overhead presses. Then WWII situp escalator presses, up to 15. 15 regular WWII situps with brick, Lunge back to return bricks to the pile. Mosey to Pull Up bars for 3,6,9:  partner up each does 3 pull up, 3 chin up. Then 6 and 6, then 9 pull ups and chin ups.

Mosey to carillon, stop for PLTs- 25 each partner,repeato  x3. Mosey back to COP circle. Honeymoon suite- 30 monkey humpers, 25 APDs, 30 Pickle Pounders. Ring of Fire. Mosey back to flag- 1 min Elbow plank.

NMS: Holy cow was it humid in the gloom. YHC was drenched by the end of the COP.  It definitely felt like summer this morning. Welcome to Peloton, you put in a great effort and set a new record by hitting the Port-o-John before the COP your first day. YHC tried to work that into your name but was too beat to think of something clever.

YHC saw Wilson post something on Twitter last night about the newly moved Police Memorial to Byrd Park and saw in the pic some building blocks in the background the PAX could play with. When  YHC drove in they were still there so we made us of the bricks.

On the Pull-up bars the 3,6,9 was a change of pace. Being Fudd was there it took some explaining but after 3 minutes later and some diagrams in the sand we got started. The higher reps were tough. YHC was partnered up with Wedding Singer, fresh off his Crowning at the 1st Annual HR-Burpees Derby. He was strong on the bars today, is there a PED test for the winner Gumbo? Want to make sure the integrity of the game is preserved.

Announcements- Hill run tonight at Pump House. Bring a towel to hop in the James afterwards. HDHH run next Wednesday in Salisbury, see DK’s pre-blast.

 

This morning 12 brave and fearless men met at W Dog for a little hump day fun.

The Thang:

COP – Mosey over to circle and perform the following 20 SSH, 20 LBC, 20 Merkin

Cut The Air – Run up and down stairs of monument to complete 10 incline merkin, bear crawl to star, 20 (2 count) mountain climbers.  Complete 4 rounds

5/10/15 – Teams of two rip through 5 pull-ups, 10 dips, 15 WWII Sit Ups.  Complete 3 Rounds

Love Hill – Teams of two complete a long stretch of love hill.  While one is running to the top gate, the other completes the prescribed exercises making progress to the top of the hill.  Team members complete each exercise after their run is done then move on to the next exercise.  As follows – Broad jump burpees, lunges, Polar Bear (5 step bear crawl with a merkin thrown in every 5th step).

Swirly Homage – Start at the top of the amphitheater.  On each of the steps perform an incline merkin. Work in descending order.  On the 18th step, 18 merkins.  On the 17th step, 17 merkins. Etc.  All the way to the bottom.

Mosey back to flag and COT.

The air was thick and heavy my friends, thick and heavy.  YHC is pleased at the volume of work that got done in 45 minutes.  You all should be damn proud.  Toga laid down the hammer early and was out to send a message to the pax.  This crew dominated the pull up station.  5 has become the comfortable number and it is in the opinion of YHC that we will have to start increasing the volume very soon.  With 8 minutes to go we started Swirly Homage.  The pax was focused and purposeful.  Flipper is so good at the incline merkin, he will soon be releasing a how to video.

In a testament to the intensity level of today’s workout Shawshank spilled the merlot pre-COT.  There’s probably no better way to put it.  A triple hate VMI keydet pushed the limits, and the limits pushed back.

As men of a certain age we all have very full plates and obligations.  Often this leads to a very busy internal dialogue and heavy hearts.  That weight can some times seem unbearable.  But then you come out to a workout like this, with men like those who circle our flag.  You push through and hold on.  Not always you think you can, but out of respect to the others who are clearly putting out a max effort.

For YHC just about everything I learn in the gloom, I can apply in some other part of my life: Do the work, help others and when it gets really hard and normal men would quit, double down and push through. My gratitude runs deep.

Well done gentlemen.

Hardywood

15 strong gathered at W Dog for a midweek beatdown.  The weather was perfect because, well, we were alive and able to bang out a workout together!  Here’s how it went down:

The Thang:

Mosey to circle in front of Amphitheater for COP:

SSH x 18

Abe Vigoda x 16

Merkins x 16

Imperial Walkers x 18

LBC x 36

Mosey to the pull up station for pull-ups x 5, chin-ups x 5, supinated inverse arm curls x 8.  Repeat x 3.

Mosey to Amphitheater for an Escalator of ascending squats.  Start on first step at 1 rep, second step x 2 and so on to the top (Summitt) and 18th step.

Mosey to circle drive for modified Curb Crawl.  PAX performs a lateral bear crawl moving from left to right and performs x 1 staggered merkin at curb, then proceeds from right to left and performs x 2 merkins at far curb, continuing in ascending fashion to 8.  Audible called:  remaining merkins done in descending fashion from 8 to 1 utilizing a crabwalk.

Mosey back to Amphitheater to finish the escalator, only in desceding order from 18 to 1.  Exercise was incline merkin.

Mosey back to circle to 6 MOM:

Freddie Mercuries x 30

Rosalitas x 20

LBC’s x 36

Something else?

Mosey back to Shovel Flag for COT.  Flashdance took us out.

Moleskin:

As a Vol for Life, today YHC tried to pay tribute to the career accomplishments of Pat Summit, who passed yesterday after a battle with early onset dementia.  The winningest coach in D1 basketball history (men’s and women’s) with 1098 wins, she put up some impressive numbers, all the while exhibiting the class of a champion.  Easily the best coach I never had.  The exercise reps represented her accomplishments (when possible):

8 National Titles, 18 Final Fours (conveniently the same number of steps in the amphitheater), 16 SEC tournament championships, 16 SEC season championships, 1098 wins, 36 20-win seasons, 20 30-win seasons and possibly most impressive 100% graduation rate for 4yr players.

We are getting stronger on the bars, fellas.  And despite Toga’s pleas for no pullups today, they had to happen.  Hardywood, Sippy, Toga, Swirly and a couple others are banging them out.  Great job!  Goldberg suggested some bicep work, and YHC agrees that we should utilize the bars for just that when possible.  WDog is a great AO for multiple reasons, not the least of which is access to the beautiful blue relief stations that have served several PAX so well over the past few months, although the suggestion of a Ring of Fire around said stations was met with disdain, along with horrid stench.  Apologies to Circle K during pull ups as YHC literally left him hanging.  Apparently, “I’m Third” was replaced with “I’m First” for a brief second.  My bad, brother.

More apologies for those running Hillcrest this evening; 171 squats = pain.

The highlight of the morning was definitely the Dealer’s Choice option for the escalator descent.  YHC had wanted to call incline merkins, but honestly was still feeling Rosie’s beatdown from yesterday, so he gave Saab the call.  On cue, he called merkins and dutifully earned the ire of the PAX.  Swallowing the red pill takes courage, men!  (It is possible that Saab thought it was a one-and-done scenario, but YHC likes to think that Saab needed 171 reasons to get up for a BT Q).  Despite the pain, YHC believes that the PAX is feeling good about it right now.

Finally, another Conspiracy sighting, although he was apparently lost and running with what appeared to be a tourist group.  Come on back, Conspiracy!

Thanks for Flashdance for inspiring words.  We played hard today, Coach Summit would be proud with the effort.  I was humbled to lead.

-BT

 

 

 

9 brave arrived for WDOG this morning and here is how it went down….

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

Curb Crawl : Bear crawl to curb – incline merkin crawl bear back decline merkin – ladder 1-5 and back down the ladder.

Indian Run Pole Smokers :  5 pole smokers while rest of the pax holds @ 6 inches run to the end of the line – everyone repeats 4 times.

Amp Theatre – Dips Ladder – start at top step work are way down to the bottom 18-1

Pull up Station : 5 overhand 5 underhand 5 derkins – 3 sets..

Amp Theatre : Incline merkin ladder – start at the bottom work are way up – 1-18.

Native American Run – back to the flag

Ring of Fire : 10 merkins while holding plank – 2 sets..

NMS: Way to work this morning guys…… YHC has to apologize for being distracted this morning. When YHC get’s pissed it’s very hard to let it go….. The workout came at a great time though and certainly helped relieve some tension ….  Should any of you have a bunch punks spray paint your cars – Blue Monster wipes does the trick – came right off. The cop was telling YHC this morning after returning from WDOG that it looked like kids got a number of blocks in the neighborhood and that they would increase patrol it being summer and all – and YHC said no need I’ll take care of it to which YHC’s M said NOOO let the police do it to which the officer said sir from the looks of you i’d say feel free to join us anytime – to which I responded – AYE and then was immediately  told to go inside while YHC’s M asked the officer not to fire me up like that 🙂

Now to the beat down : not much running but we focused on upper body and abs with the goal being we all have a hard time lifting our arms to drive the car home or move at all without feeling it in our stomachs …  The pax did a great job banging it out this morning.

Thanks for allowing me to lead – even when distracted …. It’s always a pleasure .. Se y’all in the gloom..

Anybody interested in a long bike ride on the capitol trail this Saturday  – get with Hardywood.

10 strong took the DRP to post at WDog. Weather was perfect. We did the following:

Mosey to far side circle for COP: 25 SSH, 20 Merkins, 20 Flutterkicks, 20 Imperial Walkers.

Commenced Bermuda Triangle: start at circle, bear crawl to Rugby Rd, run down Rugby,  turn up back hill at bottom of Rugby . At each corner of triangle do exercises. 10 WWII Situps, 10 Merkins, 5 Burpees at corners. Proceed for 20 minutes. Increase reps each lap, by 10 for merkin and WWII, burpees by 5.

Mosey to pull up bars: 2 sets of 5 pull ups, 5 chin ups, 20 dips.

Mosey to benches in front of stage- 20 dips, 10 derkins. Repeato. Mosey back to flag for 5 min of Mary

25 APDs, Freddy Mercurys, 1 min plank, Boxcutters, LBCs.

COT.

NMS- Strong PAX this am. YHC has wanted to try this Triangle loop for some time on a day when Fudd was not in attendance, and the PAX crushed  it. Increasing reps each lap got tough fast, most of the mumblechatter was about the bear crawl. YHC thinks that kept the pax from spreading out too far. 20 minutes is too short though, need to bump up to 25 for Dogpile sometime soon… Sippy  and Saab completed 4 full laps, way to set the pace.

Still no idea what the large mound of sand at the pull up bars is for. For now it sits there calling out to the juvenile part in all of us to shove someone onto it…

It is nice to have those benches by the stage going back to the carillon. The PAX knocked out those Dips and derkins with ease with some bonus grunts from Swirly to get the attention of the pay to play group running loops slowly around the carillon.

Announcements- HDHH beatdown at Browns island tonight with beers after. See FD BB. TYA is calling for 60 total PAX next Tuesday, we had 43 this week.

Pleasure to lead this a.m.!

 

 

 

13 faithful came out in the gloom for a WDOG beatdown and here is how it went down..

Warmup : SSH, Windmill, Helicopter, EW, LBC’s..

Stairs : Bear crawl up – lunge across the top run down touching each step, 10 WW11 sit ups @ the bottom – repeat 3 times..

Pull up station : 5 overhand, 5 underhand, 10 sec hold, 5 hanging crunch – repeat 3 times.

Amp Theatre : Dips ladder down 18-1 – Incline merkin ladder back up 1-18

Curb Crawl : up the ladder only 1-5 bear crawl up crawl bear back.

Burpee Shuffle : Pax runs in place 1 @ a time each member of the pax calls out burpee – each time burpee is called out the whole pax does 3 burpees – 13 times…

Mary : APD’s, Cross leg lifts 10 each leg, Flutter Kicks, 6inches

The Skinny : YHC was glad to see such a solid turnout @ WDOG this morning. The discussion before mossying was whether to wear long or short sleeve shirts @ dogpile (That grass in some places is brutal).. We got are hearts pumping @ the stairs rotation where Toga and Hardywood rolled fast out of the gate.. Then on to one of YHC’s favorites the pull up station.. The pax has made great progress with pull ups – all of us are pushing hard and that was evident this morning – way to go guys.. The pax seemed to cruise down the dips ladder and then realized we were going back up – yikes… The incline merkin ladder was no joke – that thing reaches up and smacks you around 7-8 and you gotta dig deep to make it to the top ( lot’s of grunts coming back up the ladder) well done guys. A quick curb crawl just to make sure we did enough shoulder, arm, chest  work 🙂 and the best for last a burpee shuffle with a twist… YHC jumped the burppee count to 3 and at first  was not sure we would make it through but the pax battled their way through and we completed the shuffle finishing strong with a nice warm down with some Mary – (recover from the damn burpee shuffle)..

A pleasure to lead this morning fella’s – way to push it! I was hoping we would run into that group who was pretending to workout out there this morning but I guess that was not meant to be.. YHC loves to fly by other groups with his fellow pax members covered in sweat, dirt, grass and F3 gear baby – Been here and hour already whats up !!! Actually YHC has been there an hour and a half cause YHC needs to secure the perimeter before we begin 🙂  See y’all in the gloom…

Announcements : Spider run and DaVille shirts – get them while they are hot ! Bleeder will be coming around to make sure you them 🙂

Fudd has an Amish shed building event @ his house Sat morning after Dogpile. Amish food and beer will be served 🙂 See pre blast … Let’s go help a brother – continue to sweat and participate in fellowship…

Hardywood is taking the lead on a new AO which will begin in a couple weeks @ Forest Hill Park on Monday mornings @ 5:30 – 6:15. Please stay tuned for details and that AO’s official name.. This will be another awesome AO guys so please come check it out – thanks for stepping up Hardywood!

Friday evening grass cutting @ Dogpile in the Amp Theatre – 5:30 if you can make it come on out and let’s get that grass cut before dogpile Sat morn…

Swirly