Tag: WDog

Nine faithful attended a hump day workout at the Carillon.

The thang:

Mosey to circle – 20 SSH, 10 Don Q, 20 Imperial Walker, 20 Freddie Mercury

Mosey to Carillon, partner up.

Round 1: partner carry up stairs and over to other stairs, run down, each partner 2 times through

Round 2: wheelbarrow up steps, lung across, run down, each partner 2 times through

Round 3: 100 merkins total, other partner runs up and down stairs

Round 4: 100 2-count mountain climbers total, other partner bunny hops stairs and runs down other stairs

Round 5: 100 2-count flutter kicks total, other partner bear crawls up stairs over to other stairs and bear crawls down.

Round 6: Running up opposite stairs, meet at top, partner 1 does 25 leg throws, run down stairs, partner 2 does 25 leg throws, repeat

Triple check –  perkins (?) – one man elbow planks, one man puts legs on back of other and does merkins, third guy runs up and down Carillon steps.

Mosey to long field – 50% run down, 20 LBCs in cadence, 75% run back, 20 count box cutters in cadence.

Moleskin – Great work today PAX. YHC felt it was a good day to get some stair work in, and what better location than the Carillon which is quite majestic lit up in the night sky. Not sure what the triple check exercise is, maybe a perkin, but it’s a darn good triple check. BT was found wanting on hump day by a small terrier during the LBCs. Let him finish BT, just let him finish.

-Singer

14 Faithful posted for a Wednesday morning beatdown at WDog.  Unseasonably warm weather, but mid sixties and no clouds is not bad weather for a workout.

The Thang:

Mosey across the street towards the lake.  Stop at the median in the road for a COP.  Intro and disclaimer followed by 10x Merkins, 20x Imperial walkers, 15x arm circles, 20xLBC, 10x Abe Vigoda.  Mosey across the street to the old abandoned road.  Roller coaster 11’s, run down the hill and up the other side to the gate posts, 10 freddy mercury and 1, squat jump.  back to the other gate posts and 9 and 2… and so on.  Mosey on sidewalk to top of stairs around the lake.  Ark loader mini beast.  Run from one staircase to the other 6x appointed exercise, run down the steps, perform animal movement to the bottom of the other set of steps 6x exercise, run to top of steps, 6x exercise.  Repeato 3x, exercises were merkins with bear crawls, WWII setups with inch work merkins, and burpees with crab walks. Mosey back to shovel flag.  15x Rosalie and 40x LBC.  Announcements prayer and out into the day.

NMM

Lots of moving vehicles this morning.  30 seconds before the workout started, Circle K turned the corner into the parking lot and was coming in hot.  Did not watch the whole thing, but I think he opened the door did a full body roll and jumped to his feet for the initial Mosey.  From the start of the workout to its completion, Circle K spent a total one 45:01 at the AO.  Crossing the street to the lake side of the street should be a simple task.  Unfortunately, the folks that feel better about paying $100 a month to workout had a workout at the lake.  As such, there were several cars passing by as we tried to cross the street and navigate our way to the lake.   Fortunately, we/they were careful and no issues ensued. Also when we were planking up after one of the exercises, a car came down the road and Swirly had to quickly move to the safety of the grass.

Several partial or not so partial posts to todays workout.  Nancy posted for the workout a few moments late and could not find us despite running around the whole AO (even if we stayed on campus, Wdog is one of the hardest workouts to find the PAX mid workout on).  He finally found us fort he last two Mary exercises and enjoyed that part of the workout with the PAX.  Mini-me tweeted me for directions/clarifications about the location of the AO.  Kept thinking he would post, but alas he got lost (lesson here may be not to get directions from me).  Finally, Toga texted me asking me if the workout would be “Fancy Lad” friendly.  Not sure why, but that means that it would be an easy workout.  After several punches and counterpunches, Toga indicated that I would see him in the morning. Alas, Toga didn’t post.  I will say his reason for not posting was completely legit and I have no issues with him not posting.  But I also think i have “hand” on him now that he gave me crap about one of my workouts and then didn’t end up posting.  As an aside, I had a separate workout planned for Toga to make sure he was appropriately challenged…will have to catch him with it next time.

A Terrific Twelve turned up for WDog for another cool fall morning in the gloom.  The PAX knew it was trouble when YHC brought out the headlamp.

COP- 15 of SSH, Mtn Climbers, Freddy Mercurys, Merkins, DQs. Mosey to field for: Bunny hops and butter kickers, x2. Then Karaoke across x2. Mosey to Rusty Cage.

Pull Ups and Chin Ups. 4,6,8 then back down to 4. Then Jerkins, 2 sets of 6 each: overhand and underhand. Back to Pull ups. AMRAP with partner, 2 times  then AMRAP Jerkins x2.

Mosey to Carillon for Triple check. Plerkins  (Elbow plank and Derkins on partner back) while runner goes up and down Carillon.

Mosey to field for Honeymoon Suite: Diamond Merkins  (focus on triangle placement ), APDs, Monkey Humpers, more Diamond Merkins, the ln Pickle Pounders. Finish up with Circle Burp. Mosey back to flag.

COT and BackBay took us out.

NMS – YHC learned upon arrival he was the topic of discussion at Spider Run yesterday, thanks Splinter. At least that lead to a legitimate chance to use a Lebowski quote in context. YHC was also surprised to see TYA post, given his longstanding aversion to YHC’s Qs, maybe he has heard Honeydo Qs are getting soft, and we can’t have that.

The PAX spent most of the beatdown in the dark at the Rusty Cage. There was some confusion as to how the 468 was to work but the PAX figured it out. On the 2nd round YHC made the call to AMRAP the pull ups to which some PAX wondered what that meant. Apparently we do not AMRAP enough exercises and YHC will aim to fix that. Also PAX be warned there is a written part of Corporate re-certification that pulls heavily from the Lexicon.

This 2nd iteration of the Triple Check using Plerkins was a hit again. YHC made a crucial miscalculation by partnering with PAX member with tree trunks for legs making the plank all the more painful.

The Honeymoon Suite produced very ltitle mumblechatter this time, even with the addition of the Diamond Merkins. Either the PAX was spent by then or the HS has outlived it’s cache. Also good to see Peaches out 3 days in a row this week, Aye!

Announcements- be sure to EH and sign up to help with a Hampton Roads beatdown in November. DK is leading a 2.0 friendly Gridiron this Saturday.

1. Pleasure as always to step out and lead this am.

 

 

 

 

16 men absolutely dominated WDog on the cool autumn morning.

The thang:

COP:  20 X SSH, Imperial Walker, LBC, Freddie Mercury, X10 Merkin

Power Of 10:  Start with 10 pull ups and 10 WWII sit ups for round number 1.  On round two complete 9 of each exercise.  Do this to completion.

Ultra Dora:  Teams of two complete 50 burpees, 100 merkins, 200 (two count) American Hammer, 300 SSH.

Mosey back to flag.  Numberama, namerama, Lab Rat lead us out.

The fall winds made this a good day to go big.  EF Hutton was on a mission and obliterated the pax this morning at the Power of 10.

Welcome Lola.  You did a fantastic job for your first workout and we hope to see you at many more.

News:  The Convergence is on like Donkey Kong for this Saturday.  Word is that some punk FNG named Matthew is threatening to show up.  He is a punk with no clear path in his life.  This is a two part workout with a 6AM and 7AM start.  The 7 AM will great a great one for our brothers who have taken an extended hiatus or FNG.  If you are a frequent reader of the backblast, you should double up.

Bel Monte 50K – Put is on your calendar gents.  March 11, 2017.  There are 25K and 50K options.  Lockjaw has already begun to taper.

Saab is my sinsei.

Hardywood

9 Faithful and 1 FNG gathered in the sloppy parking lot for a WDog workout.
The THANG
COP
10x Helicopters, 10x Don Quixote, Arm Circles, 10x Merkins, 10X Freddie Mercuries.
Mosey to the Amphitheater for a very short Plank-o-Rama.
Mosey to the Rusty Cage for 10 minutes of Pullups/Merkins. Pax determined a pullup/merkin ratio and then proceeded to alternate between the two exercises with minimum rest for 10 minutes, with an emphasis on endurance, and not maxing out each set.
Mosey to Jacob’s bowl for a bit of leg work. 5 minutes of lunging down followed by skipping up. Plank for 10 count.
Mosey to Amphitheater stage for: Alabama Prom Dates 10x, followed by 1-legged Alabama prom dates 5x each leg, followed by 5x Diamond Merkins
Bunny Hop up the Amphitheater steps.
Mosey back to Start for another Plank-O-Rama (~3 min). Revolving planks 10x each arm. Reverse planks with leg kicks, Regular plank, Wilson’s Wife, Fudd’s Wife, Southern Gentleman, Yankee Aggressor, and Spiderman Planks (knee to opposite elbow).
COT—YHC took us out.
Moleskin.
Welcome to FNG Taxi Cab, who was EH’d by Bleeder and is a friend of his and TYAs. His name comes from an eventful Bellarusian Taxi ride he had with Bleeder.

YHC peeked outside before heading out this AM, and thought it was fitting that he was to Q on another wild-weather day. Very heavy rain! But 10 minutes before the workout started, the storm cell stopped dumping rain, and it only sprinkled a little bit during the workout. The PAX did see some distant lightning during the workout. This didn’t stop TYA from questioning the Q’s judgment when we headed to the rusty cage.

Rather than the typical ab exercises, YHC opted for more planking today to keep us high and dry.

The leg work was a crowdpleaser today, and the Alabama Prom Dates on the stage of the amphitheater brought on some good joking as usual.

Hardywood’s bunny hops are a thing to behold. He’s at least 2x as fast as the rest of the PAX. Way to push it, brother!

BT gave us a report on the Spartan race. Sounds awful!

Good work today, gentlemen.

Sippy Out–

Lucky 13 posted for what became a cage match.  Here’s how it went down:

Mosey to the Carillon, head up and down the steps, and then mosey back to the circle.  Warmup COP: SSH, Imperial Walkers, Don Quixote, scapula merkins, scorpions

Mosey to the rusty cage for the main event:

• 8 overhand pull-ups, 10 clerkins, 20 mtn climbers: repeato x3
• 6 chin-ups, 10 werkins, 15 leg raises: repeato x3
• Form 2 lines and shimmy across pull-up bar to the center: repeato x4
• 4 commando pull-ups, 10 diamonds, 20 2 count flutter kicks: repeato x3
• Form 2 lines and shimmy across pull-up bar to the outside of the cage
• 4 close grip overhand pull-ups, 10 clerkins, 15x WWII sit-ups: repeato x3
• 6 over or underhand jerkins at the dip bars: repeato x4

Mosey back to the flag for the angry caterpillar.  The PAX lines up in the same direction, hits the deck and places their feet on the person behind them.  This was originally meant to be a crawl to the flag, but it devolved to just merkins.  Finish with American Hammers till time expired.

NMM:  The PAX seem to think that the run around the Carillon implied a more running oriented workout.  Camping out at the rusty cage for nearly the entire workout got that out of everyone’s head.  If you didn’t get your upper body workout today, you were skipping reps.  The jerkins at the end pretty much killed YHC.  Thanks to Saab for helping me get through that, and special thanks to Swirly/Pinocchio as well.  The entire PAX nows knows the proper way to use the nose on the diamond push-ups or any other triangular oriented activity.  The member of the PAX in front of Swirly on the Angry Caterpillar can attest to his skills.

Lastly, thanks to the entire PAX for helping get YHC and BT ready for our Spartan race.  We are well prepared for anything that gets thrown at us.., except for spears.

Announcements:

• HDHH workout and 2nd F next Weds, see Hardywood’s backblast (Flipper will be singing)
• Spartan still open for any interested- 9/24
• Bear Creek trail run- Register now!

Stay Classy,

Toga

As YHC wrestled with the warm clutch of the fartsack this AM, I wondered what exactly would be the penalty for fartsacking through a scheduled Q.  Tons of burpees?  Continuous loops up and down the Dogpile pipe?  Branded with a Scarlett Q?  Just as YHC began to drift back off to sleep, I could sense that something mysterious was lurking.  Struggling to lift my eyelids, I could see something was sitting, waiting in the corner.  I could barely see a hazy silhouette.  As my eyes began to focus it whispered softly “bad things”.  Huh, what was that?  Again it whispered “bad things” only this time slightly louder.  I closed my eyes tightly and opened them once again to find Swirly standing over me, staring me in the face 4 inches away.  “Bad things” he growled once again.  I closed my eyes one last time and in an instant he was gone.  With that, YHC leapt out of bed, away from the firm embrace of the fartsack, and headed off into the gloom to Q a WDog Beatdown.  8 Brave escaped the sack for bad things of a different variety.

COP

• Helicopters x 15
• SSH x 20
• IW x 20
• Mountain Climbers x 20
• Box Cutters x 21

Mosey to Street

• 2 Burpees per Street Light – 1 Loop

Plankorama

Mosey to Amphitheatre

• Donkey Kick Ladder 18-1
• Touchdown Al Gore-orama
• Arm Circles
• Box Jump Ladder 1-18

Plankorama

Mosey to Rusty Cage

• Overhand Pullups/ Hanging Gas Pumps x 10/10
• Underhand Pullups/ Hanging Gas Pumps x 10/10

Mosey to Circle

Ring of Fire – Merkins x 10

Mary

• Freddie Mercury x 15
• Crossover Leg Raises x 10 each

Mosey to Flag

As YHC arrived at the AO at 0515ish to find no Corporate truck parked in its usual spot, YHC briefly panicked thinking perhaps it was Thursday and he was in the wrong place before realizing TYA was on the scene and a few brief moments later saw that familiar blue truck emerge from the gloom.  YHC has been a bit out of sorts since that dizzying beatdown Saturday night at the hands of that team from Knoxville who shall remain nameless, plus the multitude of 12 ounce waters and sodas he consumed.  It was then that Swirly confirmed that he was both securing the AO and chasing off some punk up to no good in his neighborhood.  TYA was concerned that the blue boxes were nowhere to be found and headed off into the darkness to do what needed to be done.  Perhaps that was not a dog, but TYA’s work BT stepped in while moseying over to the Rusty Cage.  The PAX was met by another group at the Rusty Cage that was kind enough to share the space as the F3ers showed them how it is done.   Not a lot of chatter on the whole this morning though the PAX and their shins let out a collective moan during the Amphitheatre donkey kicks.  It was a perfect morning for a beatdown and the PAX showed strong.  Thanks to all who came out.  Tales of the BRR were enjoyed by all.

ANNOUNCEMENTS

361 Days until the 2017 BRR

ReeceStrong 5k 9/17 – F3 Richmond Region is currently 2^nd in participants; do it the “hard way”

Spartan 9/24 – join Toga and BT

Rugged Manic 10/1 – join EF Hutton

Bear Creek 10 miler 12/4 – join Lab Rat?

COT by TYA

Please keep Bleeder and his family in your prayers as his father-in-law, a man who represented what F3 is all about, passed away this week.

13 strong came to YHC’s birthday party beat down and here is how it went down.

Warm ups: 20 SSH, 10 windmills, 10 IW, 30  Arm Circles, 10 APD’s 20 LBC’s

Rusty Cage :  3 sets of 10 over hand – 3 sets of 10 underhand. Partner holding feet pull ups (Honeydo special) each partner does 3 sets of each.

Steps : Stay with same partner – Wheel barrow up the steps – with a twist (Merkin) at each step up to the top then lunge across – run back down switch partners – 2 times each..

Pole Smokers : Indian run style – 5 pole smokers while pax holds feet @ 6 inches to the end of the poles..

Dips ladder – top of steps down to the bottom – 18-1

Ring of Fire : 10 merkins each while holding plank

YHC arrived to a great surprise this morning – as I pulled up to the AO – TYA was waiting on YHC with birthday wishes… Atta baby TYA – thanks for securing the AO this morning. Bleeder arrived shortly after and as the 3 of us began our morning mumble chatter and as soon as EF Hutton arrived – the bottom dropped out of the sky…. The good news is it stopped shortly after and it cooled things down a bit for sure..

The rusty cage got our blood pumping and forearms burning …. Moving on to the steps the wheel barrow merkin up each step was brutal on the shoulders especially on that second round – wow – YHC decided to modify that exercise down from 3 to 2 cause we needed to be able to work in a few more party favors before the bell rang… Indian pole smokers as always was a crowd pleaser and it’s extremely hard not to hit the amp theatre when @ WDOG/DOGPILE – therefore a dips ladder was in order..

Thanks to the pax for all of the birthday well wishes – YHC appreciates it and can’t think of a better way to spend a birthday….

Announcements : Evidently there is a race at the end of the week 🙂 Seriously we are ready boys – way to put in the work over the last year – the time is now – game day approaches ! Thanks to those in the pax not doing the BRR for holding the fort while we are gone and for your well wishes as we run and represent F3RVA! Sign up for Reese strong race if you have not already – we want a good turn out at this..  As always it was a pleasure to lead this morning fella’s – great work !

Swirly –

15 RVA F3’ers and 1 Nashville rep. made their way to WDog for a Hump Day leg stretcher.  Lab Rat planted the shovelflag and took the Q.  Lots of stuff to get in and only 45 minutes to do it, so let’s get to work:

COP

• SSH IC X30
• Ball Dippers IC X20
• Don Quixote IC X15
• Arm Circles IC X10 little X5 big, Reverso
• Sit Outs Break Dancers IC X15
• Crab Cakes IC X20
• per request of EF Hutton, Richard Kimbles OYO X10

THANG

• Love Hill- partner up, one man runs to the gate, the other excersizes downhill until runner tags in (you all know the drill by now).  Excersizes performed:  Lunges (deep, ladies), broad jump burpees, inchworms.  When both members of team converge at gate, plank up and wait for six.
• Rusty Cage- 2 minutes at the pull up bars, get in AMRAP in time alloted.  No guidance from Q, do them with or without partners, just bang ’em out.
• 11’s- In amphitheater, run up to top for Freddie Mercuries, to the bottom for American Hammers.  Go until time runs out.
• Mary

BOM/COT

NMS

• Wow, so much to cover this morning!  First off, great job to entire pax this morning for pushing thru an action packed workout!  The Sugar Rays will always be the lead guys, but the six is much closer to them than it used to be.  This is truly what pushing each other is all about.
• Also, Old Toga is in full swing.  Thank the gods.  YHC worries about lack of mumble chatter when he has the Q.  Thankfully, Old Toga and TYA are there to fill the void.
• Speaking of mumblechatter, you would have thought there was a mime on stage at the Apollo with all the groans that were heard when Q changed the cadence.  The pax were not fans….plan on seeing that again in the near future.  Hint:  Slow SSH’s suck.
• Love Hill was friggin’ dark.  Anybody else run smack into that big-ass branch at the bottom?
• Probably the easiest EH in history this morning by Saab, BT, and Lab Rat.  When the excited guy comes up and asks, “what group is this?!”  BAM, see you Saturday.
• YHC is always giddy with excitement when visitors come out to WDog/Dogpile.  We get to show off our crown jewel AO!  So glad to have you this morning, Mighty Stork!  You repped your pax well this morning.  Seriously, tell Chesney he is missed and we hope he is doing well back home.  You are welcome back any time, sorry we didnt get to pull you in to some 2nd F this evening.
• Everyone please thank Hardywood for choosing the winding-death-path of rock-steps on the way to rusty cage this morning.  You know it’s dark, right?
• Also, speaking of “rusty cage”  HoneyDo called pull up bars this during Grunge workout Saturday.  Lab Rat thinks it should stick.
• What else?

Announcements

• BRR trunk slamming in 8 days.
• ReeseStrong immediately following the weekend of BRR.  F3 Richmond team is tied for first….are you kidding me?  Sign up!  5K “the hard way” is an option.  Winner gets prize.  https://runsignup.com/RaceGroups/4045/Groups/284254
• Hills Run followed by dinner and a movie, casa de TYA.  Run stats at 5:30 pm?  Or do like Lab Rat and show up after the run for beers and BBQ.
• Thoughts and prayers for long time client of Hardywood who sadly lost his fight with PTSD and took his life this week.  Another needless loss of a true American Warrior.

Lab Rat out.

 

9 brave and fearless men toed the line for the race we call life at W Dog this fine and beautiful morning.

The thang:

COP  – 20 X SSH, Imperial Walker, LBC, Freddy Mercury, +10 Merkin.  Homage paid to Gnarly Goat.

Polar Bears – From the half field mark to the flower pots

Kings Watching Soldiers – Four rounds with a partner.  One partner sit on the throne (sitting position with back against the wall) against the Carillon while the other partner runs to the flower pots and performs 15 WWII Sit Ups, then switcheroo.

1030 – Mosey up to the top of the stairs.  Perform 10 dips and 30 merkins.  Next round perform 15 dips and 25 merkins, etc. until you are at 30 dips and 10 merkins.

10 To 1 – Mosey to pull up station.  Perform 10 knees to elbows and 1 burpee.  Next round perform 9 knees to elbows and 2 merkins, etc. until you are at 1 KTE and 10 burpees.

Mosey to amphitheater and complete 10 American Hammers on each step till YHC says stop.

Mosey back to the flag.

COT – Numberama, namerama and Viral graciously lead us out.

Moleskin:

Last week Swirly mentioned that when he leads a workout, he tries to do things that may not be in his core skillset (just yet).  Most of the workouts I have had the fortune of leading have involved lots of running.  Today, the running was minimal and the workload was maximal!  I haven’t heard that much grunting since I went to the National Zoo during gorilla mating season.  It was loud enough that Viral was able to find our group in complete darkness as he arrived after taking M Viral’s dad to the airport.

In other news Flipper found out what a Merkin is and his response is so far it’s the best thing that has happened in 2016.

Solid work today fellas.  You guys are warriors.  Hope to see some of you out tonight at Hillcrest!

Cheers,

Hardywood