Tag: WDog

8 Faithful posted for a glorious W-Dog Wednesday.  Swirly planted the flag and EF took the helm.  Here’s how it went down.

The THANG

Mosey to circle for warmup COP

COP

• Russian Soldiers
• Helicopters
• Copperhead Squats
• Arm Circles F&B
• Invisible Jump Rope

Mosey to the top of Hate Hill to receive instructions and grab a Weinke

LOOP AROUND THE AO

• Lunges Beginning Near Middle of Hate Hill to Gate (Audible 1 – Catch up to Hardywood)
• Run Over and Up the Pipe to Pullup Bars
• Pullups x 10
• Chinups x 10
• Dips on Parallel Bars x 20
• Run Over to Stage
• Bear Crawl Touch-A-Tree x 10 (Audible 2 – 7 trees except Honeydo)
• Run to Near End of Half Pipe
• Merkins x 10
• Run Across Half Pipe
• Merkins x 10
• Run Back Across Half Pipe
• Merkins x 10
• Enter Amphitheater
• Imperial Squat Walkers x 1 First Step, 2 Second Step, 3 Third Step….(Audible 3 – Switch to Squat)
• Run Around to Front of Carillon
• Bunny Hops Up First Side
• Crab Walk Across Top of Carillon
• Run Down
• World War II Situps x 20
• Run to Field in Front of Carillon
• Lap Around Field w/ 5 Burpees Per Corner
• Plankorama

Mosey back to shovel flag

MOLESKIN

This was YHC’s first Wednesday post and simultaneously first Q at the Dog.  The Dog has a reputation for being one of F3 Nation’s top AOs, thus YHC wanted to use as much of it as possible.

YHC expected time would be tight, so the PAX received their instructions and a Weinke to consult throughout the workout.

TYA dared to question YHC’s time estimate and PAX’s ability to complete such an aggressive Q in a 45 minute window.

It was Hardywood off to a quick lead as the PAX struggled to keep up with the lunge master, but Swirly caught up quickly as the PAX topped the pipe and grabbed the bars.  YHC called an audible during the 10 tree Bear Crawl Touch-A-Tree, but Honeydo refused to settle for less, and Bleeder brilliantly headed straight for the woods.  The PAX agreed that a few ISWs can go a long way and the 3^rd audible of the workout to squats was a good call.  YHC misunderstood his own instructions and failed to consult the trusty Weinke while bunny hopping across the Carillon instead of crab walking. TYA was shocked to learn that even time listens when EFH speaks, as the PAX led by Sippy and Swirly arrived back at the flag at 6:15 on the dot.

It was a privilege to step out front and lead once again.

COT

ANNOUNCEMENTS

BRR is just over 100 days away – run those hills

Join the F3 LinkedIn group.

Dogpile PAX lawn mowing Q coming soon

Others?

9 strong posted for a, slightly modified from original plan, beatdown at WDog.  Quick saunter from the SF to the east loop for COP.

COP

– SSH x25
– Don Quixote x15
– Hellicopter x15
– Copperhead Squat x15

The Thang

11s from circle to circle.  Merkins / Jump Squats.  Run to the west circle and start round 1 with 10 merkins and 1 jump squat.  Run back to east circle for next round of 9/2.  Back and forth until 1/10.  Plank-o-rama while PAX finishes.

Quick mosey to base of Carillon for… 11s.  Burpees / WWII.  Start at the base of the Carillon, run to the top platform for 10 burpees and 1 WWII sit-up.  Run back to the bottom platform for 9/2.  Up and down until 1/10.  Flutter kicks for the unfortunate PAX members that finished early.

Quick jaunt to the pull up bars for upper body isolation.  3 sets of 5 overhand pull ups, 5 underhand pull ups, 5 derkins on the bars.  Just stand there and look tired until the rest of the PAX finishes.

Quick excursion to the amphitheater for final iteration of 11s.  Dips / LBCs.  Start at the bottom of amphitheater and run up 11 levels (stairs) for 10 dips and 1 LBC.  Back down to the bottom for 9/2.  Continue until 1/10.  Al Gore (dealer’s choice) until PAX finishes.

Final journey to SF.

Moleskin

YHC had planned on introducing #OldGlory to #WDog today but noticed yesterday evening that Circle K led an #OldGlory workout at #DaVille yesterday.  Plan was still in effect until Circle K rolled up right before 5:30.  YHC had a general backup plan but audibles were necessary.

There were many steps introduced during today’s workout.  Those of us that were taking those steps multiple at a time during 11s #1 and 11s #2 were clearly not taking multiples in 11s #3.  YHC thinks Saab (or as Columbia knows him: Sab, Sub, or Serb) left wanting more.  Perhaps next time.

There was general disappointment that we did not complete a round of 11s on the pull up bars.  Someone mentioned mutiny was brewing but YHC would have been completely toasted had that been in the works.

11s #3 brought many grumbles and glares from the PAX.  YHC is grateful for Bleeder as he fully embraced the extra round of stairs.  However, there was clearly some liberal interpretation of “11 stairs up” by several members of the PAX.  You know who you are.

Thanks as always for letting me lead.  See everyone in the gloom.

Splinter out.

10 towering oaks arrived at W-Dog for a little midweek beatdown.  The weather was cool, misty and perfect to enjoy the AO.  Seeing no yoga mats, YHC planted the shovel flag and the boys got after it.  Here is how it went down:

The THANG:

Mosey from the shovel flag to the circle for COP.

Don Quixote x 15 (at Abe Vigoda  pace), Copperhead Squats x 12, Merkins x 10, Flutter kicks x 15, LBC x 20

Mosey from Circle to The Bars.  Partner up for Pull ups x 5, Chin ups x 5, Dips x 10.  Run together and touch wall of the Carillon and run back to The Bars.  Repeat x 3.

Mosey to Amphitheater.  Line up in front of first step for a Mint Julep.   Start with Box Jump Burpees x 5.  Run up the amphitheater to the 15th step and do Merkins x 10, then run back down to the first step.  Repeat x 7 to equal one (1) Mint Julep.

Mosey to front of Carillon for modified Dora 1-2-3.  Keep same partner as at The Bars and complete American Hammers x 50, Flutter kicks x 100, LBC’s x 150.  One partner does exercise while the other runs the steps of the Carillon.

Mosey back to Shovel Flag.  YHC had the honor of taking us out.

MOLESKIN:

Well done today, gents.  Great to have you back out, Flipper!  Tackling the pull ups/chin ups early was a good idea I think.  Swirly pounded them out, and Sippy’s form is picture perfect.  It looked like the pairings were good for the run too, and Hardywood and Sippy set the pace early, even with Hardywood in flipflops.  (More on that later.)  While getting better, YHC needs to continue to work on the pull up part of his game.

YHC has been thinking about tapping into the limited amount of creativity he has and concocting the Mint Julep since drinking them at the KY Derby last year.  The idea is that after performing a few of them it would become difficult to walk.  YHC did not expect to be impaired after only one this morning.  As soon as the box jump burpees started, TYA said “Who thinks these things up?!”  BT does, baby.  HoneyDo and Splinter would have been proud, and I think the PAX approved, except Bleeder.  Going up not a problem, coming down on knee is a problem.  My apologies, brother.  Fudd suggested a slide, which is a great idea.

The Mint Julep took longer than expected (surprise), so one was enough and resulted in a modified ab-based Dora, which provided perfect timing to run past the dumpster fire of a Seal Team workout that had convened on the Circle.  YHC could feel the adrenaline from the PAX delivering a firm psychological beat down to the Seal Teamers flailing on the ground doing crabcake-walk-flounder-flapper-things.

Which brings us to Hardywood’s flipflops.  After the COT, Hardywood was providing some intel about the AO to Swirly when someone asked about him about his footwear, or lack thereof.  Turns out Hardywood normally doesn’t wear shoes when he works out (like Tarzan, Mowgli or Zola Budd), and would rather not wear shoes at all.  The sandals give him all the protection he needs, and for the record, it seems to work out pretty well for him from what YHC can see.

A great way to start the day, fellas.  Thanks for letting me lead.

-BT

Announcements:

Regular workouts in full effect.  Come get your fill of MM and Dogpile before the grass gets too high: http://www.richmond.com/news/local/city-of-richmond/article_a26af651-9a1d-524c-a963-7ba8dacccb33.html

Wilson’s golf tourney May 20.  It’s a good cause and lots of fun.

 

 

Seven redwoods posted for a Wednesday morning beatdown. Weather was a little damp, but otherwise beautiful…Seemed like 70 and sunny to me.

The Thang:

Mosey towards nickel bridge. COP, disclaimer, 35x SSH, 30x LBC, 10x arm circles (front and back), 20x mountain climbers. Mosey to first shelter. Bearmuda triangle with Berp and Merks. Bearcrawl to light pole 1 x burp/merk, bear crawl to tree, 2 burp/merks, bear crawl to fireplace 3 burp/merks. Repeato x 3. Mosey towards other shelter, on the way pick up fallen limb and transport to the brush pile. Mosey to other shelter. Elevens with WWII situps and 4 count mountain climbers. Eleven route is down the hill about 100 yards and back up to the shelter. When completed, do hill repeats until all pax are finished. Mosey back to shelter. Tabata dips followed by tabata LBC, followed by ring of fire with 10 push ups. Mosey towards flag. 3.5 minutes of mary with American hammers, LBC, Bay City Scissors.

COT with Fudd taking us out.

NMM:

Awesome to have Bleeder back out there for a workout, for the most part. He put in a good workout, but could not resist messing around with the Q. When YHC started the workout with SSH, I was determined to do as many proper SSH as possible. Having spent the past 1.5 years perfecting my technique, I was all ready…until, I turned towards Bleeder and he was doing his best to imitate my worst SSH form.

Fudd is a constant feedback machine. He was really happy when I described the Bearmuda triangle. He also loved the Bay City Scissors giving the Q ample feedback. If “feedback is a gift”, Fudd is the biggest present you could ever get. (I know I might get feedback that this is a little hypocritical for me to say…but what the heck).

I am going to throw out a new corporate challenge for the PAX. It is going to sound easy…but I bet no one can accomplish it. The challenge is simple. Beat Swirly to a workout. Any workout will do, you just have to get to the AO before him. Good luck to all.

Welcome to Last Time, Keith. He posted for his first workout from a recommendation of a friend who had posted once. He has been doing Seal workout for sometime and was looking for something a little bit different. Hopefully F3 will fit the bill.

Finally, over my 1.5 plus years as an F3 PAX, I have found many amazing benefits of F3. This morning, I discovered one additional benefit. An F3 workout will eliminate ticks from your body. On the way in, I felt a bump in my underarm and noticed that I had a tick. The tick appeared pretty happy and content in its new abode. That is, until I stared the F3 workout. The beatdown was too much for the tick. When I completed the workout, the tick was gone.

See you in the gloom

10 Faithful and 2 FNG’s arrived at W-Dog this am. Here’s how it went.

THE THANG

COP
25X SSH
15X Merkins
25X Don Quixote
55X LBC’s
10X Each Leg, One Legged Screamers

Mosey to the Lakes

Curb Crawls Indian Run Latter

Mosey round part of the Lake( Avoid Family of Geese)
to the Stairs

Bunny hop up the stairs

Bottom of the Steps 30 Dips.

Top of the Steps 30 Deep knee Bends

Top of the Steps 30x Box Cutters

Bottom of the Steps 30x LBC’s

Run the Loop

Until Stopped

Mosey back to the Flag

Ring of Fire 10 Merkins

Superman

COT by Fudd

Moleskin

Welcome to Swingline and Sea Bass( Q reserved naming rights), Glad to have you guys out. Circle K keep up the recruiting effort, YHC is sure you know a few more guys named Ryan.

After speaking to Lug this morning, YHC realized We forgot to meet run and meet the SOT pax halfway between SOT and WDOG. Kudos to the 20 total guys that rose early and got it done before the rest of Richmond was awake.

Although, the mumble chatter was light YHC heard a few groans as the description of the Curb Crawl- Indian Run started to take shape. YHC is certain that Swingline and Sea Bass will bring gloves to the next workout. YHC did ask if they had them. Interestingly, both FNG’s put their water bottles up after Sippy Cup arrived and heard his F3 name.

With the weather warming up, it’s time to ask every guy you know to come out to F3. We need to ask them, not because we need more guys working out, but because you never know where someone is mentally. They might just be working out in the am anyway or in a ho-hum sad clown state or they could be a dark place in need of a hand; we can change their lives.( for the Better, TYA) The impact we make today will have ripple effects for years to come. The strength of the PAX is not measured in Pounds lifted, minutes per mile run , Bear crawls to Heaven or total miles run. It’s measured in THE WILL POWER to make a difference in the lives of others.

TYA is still recruiting for the BRR please contact him for more details.

Nine posted for a 530am beatdown celebrating YHCs F3 birthday.   Two quick motivational songs on the loudspeaker as Fudd came in hot and the beatdown commenced.  Mosey to the far circle for COP:

COP

– SSH x20
– Arm Circles x15 forward/backward
– Mountain Climbers x20
– Don Quixotes x20

The Thang

1K/5K.  Partner up for 1K exercises and (optimistically) 5K of running.  100 prisoner curb hops, 200 derkins, 300 flutters, 400 LBCs.  One partner exercises while the other runs from the base of the carillon to the far end of the field, touching the sidewalk and returning.  Those that finished early worked back down the ladder with flutter kicks until the PAX finished.

Mosey to right side of field for tree line burpee run.  1 burpee at every tree along the sidewalk (whether established or newly planted) until the end of the sidewalk was reached.

Mosey back to SF for 2 rounds of ring of fire (werkins & clerkins) and multiple minutes of mary (left/right single-leg APD, american hammer, 20 count of 6 inches (courtesy BT), freddy mercuries.

Moleskin

YHC has a habit of looking into the future for key events and signing up to Q on those special days.  4/20 stuck out for me as it was exactly 1 year ago that Fudd finally EH’d me (after multiple failed attempts by him, Lockjaw, and Toga).  DK may have had a failure in there also.  As a tribute to 4/20 I dug through the archive to resurrect the same workout Chum lead on 4/20/15.  It was surprising to see how much quicker we made it through the 1K/5K today vs 1 year ago.

I believe Lab Rat acknowledges 4/20 for another reason.

Glad Fudd is recovering from his Pure Luck incident.  Hopefully DK is recovering from his Kramer-esque issue with compaction.

For the record it was a little over 2 miles, not quite the 5K that we seeked.  Each lap on the lawn was 1/4 mile.

Kudos to everyone who pushed YHC today and/or has pushed YHC over the past year.  There is a lot of creativity in this group and glad to see that it is flourishing.

See everyone in the gloom.

Announcements

• HDHH TONIGHT 5-7 at ET.
• Kettle bell led by Honey Do manana

Splinter out.

10 regulars gathered around 2 shovelflags for the 2nd iteration of WDOG. The weather was 45 and clear, perfect spring weather for a beatdown. It went down like this:

COP – 40 SSH, 20 Merkins, 20 Clappers, 20 IWs, 10 Burpees

Mosey to Amphitheater for Even/Odd. Escalating series that alternates betwen even & odd steps. Increase reps to corresponding step number unti reach the step with the flag on it. Round 1 – Derkins & Clappers to step 10 , Round 2 – Burpees & WWII Situps. Finish up with PAX in line with feet 6 inches over edge of step. Indian run and each PAX slaps down the feet as they pass. Go until width of Amphitheater is done.

Mosey back to the Stationary flag for 2 min Mary – American Hammers 20 , 20 Plank Thrusts. COT

NM – YHC was pleased to see Swirly had planted his shovelflag when he arrived in the parking lot. The EvenOdd required a Shovelflag and having one already planted was helpful. Moseying with the flag to the COP YHC imagined this is what BT feels like during Old Glory.

The Even Odd was met with a mixed reception. YHC admits it was not cleary explained although Fudds request for a diagram and copy of the Weinke was a little much. The E/O did take a lot of time however. The Weinke had 4 rounds not 2. Guess this will have to wait for another day at Dogpile where ample time permits for the additional rounds.

Running back from the Amphitheater to the flag with the Shovelflag in hand was cool as the PAX appeared out of Gloom to run past the ST’ers who were jogging around our COP. YHC could not see it but Swirly said the flag was blowing beautifully as the PAX ran by drenched in sweat.

Annuoncements – White Deer has his VQ at Gridiron this Sat. Without Jville around and only Earthworm to guide him YHC is pretty sure double dippers can easily find them as the PAX won’t likely move 50 steps from the parking lot. Come out and support if you can. Also HDHH at ETs next Wednesday. Drinks include Bee Pollen Smoothies and Goji Berry Spritzers. They serve beer there as well apparently…

Pleasure to lead the PAX this AM, glad to have WDOG as a mid-week appetizer to Dogpile on Saturdays.

8 loyal pax posted for the first WDOG workout this morning and here is how we rolled…

Warmup : DK, EW, SSH, AC

Streetlight Burpees : run the block – 1 burpee each street light.

Bear Crawl big hill – burpee @ the bottom repeat 3 times.

Repeat : Streetlight burpee back towards the park – 1 burpee each light.

Pole Smoker Indian Run : 4 pole smokers while rest of pax holds @ 6 inches

Amp Theatre : Dips ladder – working our way down the ladder 18-1.

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

Ring of Fire – 10 Merkins

Fire Drill stop drop and roll 1 Merkin each side – 8 times..  Followed by 20 Carolina Dry docks.

Mary : Cross leg lifts 10 each leg – 20 APD’s, 20 LBC’s, 20 American Hammer.

The scoop: As we headed through the park to warm up the pax saw Fudd coming in hot as usual… Thinking he probably saw us and would catch up to us soon we proceeded with our exercises.. Half way through the workout Fudd shows up winded from running the perimeter of Dogpile – (dude went everywhere we weren’t)… Way to keep searching Fudd love that determination but sorry that half of the workout you did by yourself – nice morning for a run though…

45 minutes @ Dogpile was tough for YHC – (so much fun stuff to do) but we squeezed it in. It felt like a winter Q this morning but we warmed up fast with the street light burpee’s and bear crawls up the hill… The pole smokers we did this time were not as dangerous as before but just as hard – lot’s of grunting during that exercise… The pax rolled through the dips ladder and attacked the pull up station where more grunts were heard… We saw the seals during a mossy towards the circle and showed them how a ring of fire was done. They watched for a few minutes then ran off – all except  1 dude who stayed and watched us complete the ring – he then ran off behind a tree to watch our Fire drill.. Either that dude is a peeping Tom or he was taking notes on how to run a group  workout ?? YHC is still hoping to coordinate an F3RVA v Seal team soon – it’s a bit difficult though cause the seals seem to begin 30 minutes after we do :)..

Thanks to the pax for coming out to the first of many WDOG workouts – great way to start the day – way to push it! Thanks also to BT for taking us out this morning.

Announcements : MM tomorrow SAAB on the Q – Circus Maximus tomorrow as well @ Godwin – Jville on the Q.

See y’all in the gloom.

Swirly/Corporate