Tag: WDog

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