Tag: WDog

Three grinches showed up on a rainy yet warm morning. Bodos put out the call to rally the troops and three showed. YHC had the Q for today and here is what went down. YHC was just expecting a partner but was pleasantly surprised when a third Grinch showed up to complete the party. To get out of the rain it was off to the stage for the remainder of the workout.

Started off with 5 minutes of light stretching

Once we were all stretched out it went down like this – two 15 minute workouts. First workout:

• 3 minutes of high-low plank, every 15 seconds in a rotating fashion one person goes to low plank while all others are in high plank
• 3 minutes of WW2s
• 3 minutes total, first 30 seconds SSH, remaining time do burpees
• 3 minutes of high knees
• 3 minutes of bear crawl one way and crawl bear the other way

Next 15 minutes, 1 minute round each for 15 rounds. rotating fashion of mountain climbers, air squats, and overhead presses.

Then finish it up with some light stretching and mosey back to the flag.

It was good to see some company on this rainy warm morning and reflect on the true meaning of Christmas. We all shared our high-low-buffalo of Christmas, and next year we three committed to embracing the Advent season more true to its form. Grinches out.

YHC planted the flag and Faceplant showed up waited unti 5:30am then started the workout.

COP

Mosey to the crop circle at the top of the Triangle and started with 20 SSH, 15 DQ, 10 Imperial walkers, 10 Helicopters, 10 Ukranian Soldiers, 10 American hammers, 20 LBCs, 10 windshield washers, 10 Scorpions, 20 merkins.

Thang

So we start with a Triple check, 10 merkins at the crop circle, lunges to the downhill drive, run down hill, 10 hand release merkins, reverse walk up the hill. Rinse repeat 2 more times for a triple check.

Mosey to 1st crop circle at the amphitheater. Lunge to the street. mosey to flag for numberama, namerama.

Faceplant took us out in prayer

Moleskin

So we received a message for F3 Jax that Bartles and James will be posting…no show unfortunately.

Great morning for a workout and great conversation with Faceplant. Always a blessing to have our health and the ability to workout each morning. Today we had a low impact recovery day for the workout.

HAve a great day gents….Cheers….CB!

On this crisp morning, two dedicated F3 brothers, Oyster and Hitchhiker, gathered at the break of dawn for an invigorating workout session. Known for their unwavering commitment to fitness and camaraderie, Oyster and Hitchhiker were ready to conquer the challenges of the day. With the sun rising and the world awakening around them, these two comrades embarked on an intense fitness journey, pushing each other to achieve their best on the path to physical excellence. Their morning workout was not only a testament to their strength and resilience but also a reminder of the bonds that are forged through shared sweat and determination.

Warmarama:

• 1 Mile Run: To get the blood pumping and prepare for the workout.
• LBC’s (Little Baby Crunches)
• Helicopters
• WWII (World War II sit-ups)
• DQ’s (Don Quixotes, a dynamic stretching exercise)

The Thang:

Merkin Step Climbs: We completed 5 Merkins (pushups with hands close to the body) at each step of the amphitheater. The amphitheater served as a challenging terrain to intensify the Merkin routine.

1. Amphitheater Perimeter Run: After completing the Merkins, we ran around the perimeter of the amphitheater. This provided a cardiovascular challenge and incorporated agility and endurance.
2. Dip Step Climbs: Following the run, we completed 5 dips at each step of the amphitheater. Dips target the triceps and upper body strength.

0.5 Mile Mosey: A relaxed jog to cool down and gradually lower heart rates.

Workout Notes:

• Oyster and Hitchhiker tackled this amphitheater-based workout, which combined strength and cardio elements for a comprehensive fitness session.
• The Merkin and dip step climbs added resistance and variety to the traditional exercises.
• Running the amphitheater perimeter provided an extra challenge by incorporating inclines and declines.
• The cool-down mosey helped to reduce heart rates gradually and prevent muscle soreness.

Overall, a challenging and rewarding workout session that pushed physical limits and fostered camaraderie between Oyster and Hitchhiker.

Three Wdog regulars met for a bit of mileage at the best AO in all of RVA. For fear of being ostracized for missing a BB YHC wanted to make sure that Oyster’s big data numbers are not impacted. It went down like this:

YHC has been into stretching before all workouts lately so YHC started with some easy stretching to get into the groove. After stretches the three of us moseyed over to the most picturesque and spider infested bridge in all of Richmond. Once to the nickle bridge, it was three burpees at each light pole on the way out and on the way back it was five air squats. Oyster and Hitchhiker were quick to point out that only fully functioning and lit light poles counted.

Once back to the other side it was more moseying to the pump house where we alternated lunging, running, and Bernie Sanders-ing between each light pole. At each light pole it was 10 WW2’s for half of the poles at then 20 single count flutters. Back at the top mosey back to the flag with a stop at the Carillon to inspect construction progress and do a few more merkins.

Back to the flag for numbers, names and announcements.

YHC out.

No Q on the Q sheet meant that a Hot Potato was in store for this workout and here is what went down:

COP

Faceplant took the helm and had the PAX mosey to the mosh pit in the Amphitheatre where we circled up for…Stretching, we started with dead man hang, 4ct slow Abe Bigoda (DQ’s), Shoulder stretch, plank to 6 inches above ground back to plank, right side reach to the sky, left side reach to the sky, Wilson’s Wife, Fudd, 20 SSH, leg streches, groin stretches.

THANG

Then to get out we perform 1 merkin at 1st step, then 2 merkins, going up to five, then down to one, then back up to 3 at the top step.

Next, we mosey to the Triangle loop. As we had 7 total, we had one group of 4 and one group of 3 for a triple check. P1 – Ran lap around Triangle as the timer, P2 – Air squats (round 1) and alternating lunges (round 2), P3 – LBC’s (Round 1) and WW2 Sit ups (round 2). We make an Audible hand off after 2 rounds and Mosey to Penny ‘Ha stage to find…no Coupons!…Ok mosey to rusty cage for another triple check. P1 – runs to hydrant and back as the timer. P2 – Pull ups or Chin ups. P3 – Step ups on the wooden block.

Mosey back to Flag

COT

Numberama, Namerama, Corned Beef Took us out in prayer.

Moleskin

So, we had an FNG, and we felt it was important to get him a tour of some of the great areas in this AO and we just scratched the surface. Alex Page – FNG 41 first concert was U2, first job with a W2 was Chick Fil-A so ‘My Pleasure’ came out immediately and was well received by everyone! The group assured Alex that a memorable name is key…and will grow on you. So welcome to the F3 RVA group!

We had 2 prayer requests as Faceplant has an uncle dying of cancer and is in hospice care, Hitch hiker’s daughter is starting kindergarten and is adjusting to not being home, rather at school and aftercare…so prayers to the two brothers this morning.

We had a nice workout this morning and it was an honor for 2 VMI guys to lead the workout today. Have a great day gents and see you in the Gloom soon. Cheers….CB!

Announcements

Labor day Convergence is at 7am at Dog Park. We will have 3 Q’s for this one to make sure everyone who posts has some individual attention! The Q’s are FUDD, OYSTER and CORNED BEEF. The regions are represented and we look forward to seeing you on Labor Day!

2 men ready to talk Pickleball for 45 minutes until out of the gloom a down ranger from Raliegh entered the chat.

Warmarama: Mosey to the amphitheater for SSH, DQ, Imperial Walkers, Cherry Pickers, Copperhead Squats, Merkins, LBC, Flutter Kicks.

The Thang:
Triple Check: Incline Merkins, Flutter Kicks, Run the perimeter of the amphitheater.
Mosey to the Triangle
Triangle: 10 Merkins, run to the bottom 10 WWII, Bernie back to the top 10 Squat Jumps.
Mosey to the Field
4 Corners: 10 Hand Release Merkins, run to the next corner 10 Jump Squats, Bear Crawl to the next corner 10 SSH, run to the 4th corner 10 Burpees.
Mosey to the Rusty Cage
Triple Check: Pull ups, Dips, Run to the fire hydrant and back.
Mosey back to the Flag

NUMBERAMA: NAMERAMA

NMS: Great to have Vortex with us the morning who is visiting for the day from Raliegh. YHC tried to give him a proper tour of WDog. A bit of mumble chatter about the Pickleball tournament this Saturday. Especially rules….

YHC took us out. Prayers out to all our children this morning. Praying for a great year!

Oyster

4 W Dog regulars and one traveler from parts unknown fought off the temptation to sleep in, while another was thought to have slept in. As we moseyed, tires squealing alerted us that faceplant was on his way in hot. Pax thought he had slept in, however he was dealing with his other doody which caused his tardiness. Also had Maybe from Charlotte! T claps and thanks for joining.

Mosey to the circle (Some of these exercises may have been changed to protect the innocent) COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins,  

Thang 1 (The only thang)- Mosey to bottom of amphitheater. 6 people= 5 stations and runner. Runner up around the sides and top of theater. Stations were: Hand release merkins, flutters, Toe taps, LBC’s, incline merkins. We were going to do 3 rounds but Oyster begged to do more. So we ended with 5 and BTTF.

Some were calling for YHC’s passport to be revoked due to YHC’s sheer focus on using the entire AO. However YHC brushed off those threats and persevered. Check out Oysters Garmin tracker on slack to see the ambitious track of running.

Prayers to Maybe’s F3 brother in Charlotte. YHC took us out in prayer.

Announcements. Pickle ball tourney, 10K, Half this Saturday.

It was just one for a nice cool morning at WDog – plus all the construction works for the Carillon.

It went like this:

Run down to the Nickle bridge, 3 merkins at each light pole on the way out, then 5 air squats at each light pole on the way back.

10 burpees to round out the Nickle bridge.

Head down to pump house park and 10 LBCs and 5 WW2s alternating at each light pole all the way to the top of the hill.

At the top then it was lunges alternating with running between each tree up to the top of the triangle hill.

On to the rusty cage for descending 5, 4, 3, 2, 1 pull ups with 5 air squats between each set.

Last stop the amphitheater for 5 dips on each step.

Slow walk and stretch back to the flag – WHEN IT HAPPENED!

A bird pooped on my arm!

quiet reflection this morning and partial disgust when the bird pooped on my arm. I think some people say it is good luck, we’ll see how that pans out for my day today. Miss my Wdog regulars 🙁

Solo workout this morning at WDOG.

Sure missed the pax! It’s never the same alone!

See yall in the gloom!