2 regulars and a regular downranger showed up at WDog on a perfect crisp morning for some lively conversation about feeding the mind as well as the body. Here’s how it went down.
Mosey to Tennis Courts for COP:
Various Leg Stretches, Dead Man Hang, Helicopters, Copperhead Squats, SSH, LBC
THANG:
Stay at courts for BT’s series of Court Sports:
Tracers: Slides on sidelines of 4 courts, fwd run on baselines. Down and back.
Alternating groundwork: Bear Crawl across court 1, Crab Walk across court 2, Polar Bear across Court 3, Reverse Crab Walk across court 4.
Modified Suicide: Fwd run to end of court 4, Bernie Sanders to start, Fwd run to end of court 3, Bernie Sanders back, traditional Suicide for last two courts.
Pass Q from BT to Hitch.
Mosey to Burpee Lake for StreetLamp-a-Rama. Exercises were 3 merkins and 3 LBCs at each post. Modified due to time. Mosey towards Maymont: Run mixed with Lunges. Back to the VSFL.
COT, Announcements, Hitch took us out.
MOLESKIN:
Great to have our frequent visitor Limey in town for a beatdown. Mumble Chatter was squarely centered on spending time wisely, whether in being thoughtful about career choices or reading relevant subject matter that feeds the mind and soul. Book recommendations are forthcoming, reach out if you need some titles. All in all a great way to start the day.
A beautiful misty morning welcomed 4 seasoned redwoods (two extra seasoned) to Byrd Park for a dual Q at WDog on what happened to be a special day. Here’s what went down.
COP:
Mossy (see what YHC did there?) to the Carillon Square for a series of warm-ups. Exercises were:
Dead Man Hang, Stretches, Flutters, Merkins, Fudd’s Wife, Wilson’s Wife, APDs and several others.
THE THANG:
Mosey to the Amphitheatre for Descending Dips x 5 and Ascending Incline Merkins x 5. Swirly passes the Q to YHC at the circle, delayed Slaughter Starter (Burpees x 10) then off to the Carillon Field for 4 Corners:
CDD x 10, Squats x 20, SSH x 30, LBC x 40, then reverso and repeato.
Mosey around the Carillon to the Rusty Cage. Partner up and complete either Jerkins or Pullups x10 while partner Al Gore. Complete 3 rounds.
Mosey to Penny Stage for Step ups x 10 and Incline Merkins x 10; 3 rounds, then mosey back to the VSF for COT. No announcements (I think?) but thoughts and prayers for everyone affected by Helene. BT took us out.
NAKED MOLESKIN:
YHC remembered on the drive over that it was his 10-yr F3 anniversary. Man, time flies. Hard to believe that my first day was at 45MOM after 2 weeks of incessant badgering from Toga. Maybe we rename him Bald Badger since he’s not hear anymore;) Lots of great friends and experiences have resulted from giving in to that headlock. Great to hang with Beaver, Swirly and Choo Choo. Here’s to 10 more!
Two dogs posted for WDOG this rainy morning and here is how it went down.
Warmup exercises
Theatre : 5 dips down – 3 incline merkins back up.
Love Hill : run up the hill to the gate – exercises bear crawl – lunges – broad jump burpees – repeat down the hill as well. Back up the hill exercises only – lunge – polar bears – Ukrainian solders
Circle: run a loop – exercises – WW2’s – LT Dan’s – SSH’s – LBC’s – Squats
Back to the flag.
Thanks for showing up Cho Cho it’s much for fun to work out in the rain together than alone. Way to push!
5 strong posted at WDOG this gloomy morning for a Hitchhiker special and here is how it went down.
Mossy to the former police statue for warm ups – mossy to burpee lake for a Hitchhiker special.
3 reps 3 exercises at each light post all the way around the lake – Merkins, deep squats, SSH’s
Mossy to the hill – lunges up the hill – mossy to the neighborhood – 10 reps LBC’s bernie saunders to the next light post 10 merkins – repeat until back at the flag.
Great work this morning guys, thanks for allowing me to lead. BODO’s tried to fool us all by driving his wife’s van this morning he said he didn’t have the energy to crank the ole volvo up this morning 🙂 Hitch came in hot we almost missed him.. Most of the mumble chatter revolved around when we all started to lose our site – seems it hit us all around 45/46 when the readers became a necessity. This was all sparked from a discussion at Hoedown Monday which was about an article on aging the BODO’s had read. We all didn’t necessarily agree with all the points in the article as he relayed it to us but the vision decay of yeah 100% on point!
Everyone is looking forward to our 10 year anniversary on Saturday!
Prayers for BT’s step mom and father in law as they battle health issues. Thanks for taking us out BODO”S.
NMS: great group on a beautiful morning. The name/symbol of The Artist Formerly Known As Prince was prominently and mysteriously displayed on the amphitheater wall, for what reason we do not know.
We remembered all those who died this day 23 years ago, prayed for their families and for peace in our violent world. SYITG
2 WDog vets and one Daville newcomer descended upon Byrd Park on an absolutely perfect late summer morning. The air was crisp and had us dreaming of the beauty of fall in ol’ Virginny. Here’s what went down.
COP:
Swirly takes the trio on a mosey to front of the Carillon for COP:
Dead Man Hang, Helicopters, Don Quixote, LBCs, Flutter Kicks, Merks, Leg Lifts, SSH, Copperhead Squats
THANG:
Mosey to the amphitheater for descent/ascent:
5 dips per step going down
3 Merkins per step going up
Love Hill: one PAX runs to the gate, the other two alternate lunge and bear crawl.
Pass the Q to BT, mosey to Carillon Field for modified 4 corners.
10 burpees
10 merkins
10 copperhead squats
10 WW2’s
Reverso and repeat. Mosey to the Rusty Cage for one round of pull-ups/jerkins x 10 just to say we did. Mosey back to VSF for COT.
COT:
BT took us out.
NMS:
Great to have DaVille’s own Beat It join us at WDog for a gloomy, crisp beatdown. He’s relatively new to F3 but is going to fit in just fine. Hopefully, he wasn’t intimidated by the two semi-broken old salts;) Happy to report that there was a bevy of workers at the Carillon, even if they were just standing around. Maybe we’ll get to incorporate the steps sometime in the near future. Much conversation about how Beat It got his name, you’ll have to ask him when you see him. SYITG, Aye!
6 HIMs rolled up to Richmond’s favorite Park AO for this week’s version of WDog. Unbeknownst to some, while YHC hasn’t posted to WDog in quite some time (4+ years), the ongoing construction at the Caroline….. remains strong. With a steamy gloom awaiting the PAX, the clock struck the bottom of the hour and we were off.
Mosey past the construction barricade, the duo of workers rippin heaters and circle up for a quick COP
F3 Intro, disclaimer
imperial walkers, soldiers, DQs, arms circles and reverso, mountain climbers
mosey to the bottom of Rugby Rd.
Trees of Destiny
PAX marches back up Pump House Rd back to the cul-de-sac alternating between bear crawls and lunges,
Handshake with the 15 count
Triple Check in the Dogwood Dell
mosey to the Dogwood Dell stage following a cage fake out
quick minute of wall sits, followed by a dead man hang
triple check
pace care runs the perimeter of the amphitheater
wall sits and LBCs for the other duo
ascending incline merkin buyout at each step out of the ampitheater
circle up for a hitchhiker 20 count, arm circles
YHC ran out of ideas, lunge back to the flag for mary
LBCs, hello dollies, rosalitas and APDs
Numberama, Namerama, YHC took us out.
Lots of announcements (see slack or Hitchhiker, he rattled them all off!)
Privileged to lead at a mid week AO YHC hadn’t ventured to in quite some time. Great to meet Choo Choo and Limey. Lively mumble chatter during each segment this morning. Thanks for letting YHC lead.
Four men from the north (DaVille), south (Charlotte), east (New Kent), and west (near west end), gathered on the grounds of Dogwood Dell for a beatdown that went a little like this.
COP
SSH, Helicopters, Don Quixotes, Arm Circles (10 small, 5 big, reverso), Merkins, Angled Knee Jumps, Mountain Climbers, LBCs, Heels-to-Heaven, Rosalia’s
The Thang
Tabata (At bottom of amphitheater) – 4 rounds
Round 1 – One legged lunges, rotate
Round 2 – Raised ABD Dips//Burpees
Round 3 – From seated position, stand up with one leg, rotate
Round 4 – Hold Side Plank, rotate
Mosey to Rusty Cage – On pullup bar, hang for 15 seconds, then slowly lower self for last 5 seconds. Then 10 Merkins IC. (All of us led twice for 8 total. PAX did these merkins – normal, Diamond, Wide Grip, Incline, Hand Released)
Mosey to VSF
2 minutes of Mary – Scissor kicks, hold 6 inches for 30 count, 5 V-Ups.
COT – Numberarama, Name-O-Rama, Announcements, YHC took us out
NMS
With no Q signed up at 4:50 AM, YHC signed up. As he posted, only Hitchhiker was there. He was the only regular WDOG PAX member. Soon after this, Limey from Charlotte arrives. During the COP, Cho Cho arrives asking if this was F3. Choo Choo is from New Kent and has been posting in SOJ. YHC does not believe he has ever been to an F3 workout when everybody was coming from different areas.
During the COP, Limey asked YHC, “Phonics, do you know Emoji?” I have not seen Emoji much since he moved to Charlotte. Limey and Emoji post together in Charlotte. In talking to Limey, it seems that he is still much the same, always positive, impossible to wear down, never seriously complaining.
Announcements
1/2 marathon, 10K, 5K F3 event – coming up soon.
August 17 – Pickleball tournament at Batteou
West End/Tuckahoe takeover next week
Outstanding job today PAX! Choo Choo, join us in DaVille anytime.
Four ice-cold gloom warriors posted to WDog but within just a few minutes there remained but a few puddles rapidly evaporating to join the 1000% humidity. Here’s how their true state of being was transformed:
The THANG:
*The Q shoulders 60# “Sandy” and explains to the PAX she’ll be accompanying the workout today, to be shared around as needed by the PAX.
WARMERAMA:
Mosey to the Amphitheater and circle up at the bottom
Welcome & Disclaimer
Variable IC Reps broken up with movement activities up and down the steps
COP #1:
Mosey out to the Carillon Field
Lunge half way (Sandy passed around)
x100 Flutters (2-ct)
Bear Crawl to the end (Sandy got a ride on the Q’s back for this one – NOT easy)
COP #2:
Mosey down Blanton Ave a little ways
x50 Monkey Humpers
Turn into the Vita trail area
TRIPLE CHECK
P1 – Merkins
P2 – WWII’s
TIMER – run Sandy about 40 yards and back to switch
PLANKORAMA
Near perfect review of the F3 Mission, Credo, and Core Principles
COP #3:
Mosey back around to Blanton and keep heading North
At Trafford Rd stop to do 100 Calf raises off the curb
Notified by HP running out of time
BTTF through Vita Park
COT:
Counterama # 4
Namerama
Announcerama (see Below)
YHC took the PAX out in Prayer
NMS: Enjoyed giving downranger PATCHES a little tour of the AO – he was duly impressed. YHC had something in mind for today that didn’t quite pan out, but thanks to the PAX for following along the rando route and reps covered. Hefting Sandy around for the duration of a bootcamp is no joke. Highly “recommend” ya’ll try bear crawling with a 60 pound sandbag balanced on your spine, your head and neck cranked up holding one end in place – its a lot of fun, I swear. Looking forward to round two with Patches tomorrow at 45MoM. Yours AYE! ~DTH
Seven sets of washboard abs showed up for the latest edition of W-Dog. Conditions were sunny and 70. According to the road runner lashed to the hood of the old Suburban, the following might have happened:
Mosey to the 4 big rocks, then to the port-o-potties, then to the circle, then to the rarely used grassy area near the first traffic circle for…the COP.
SSHs x50 Dead Man Hang Downward Dog/Fudd’s Wife Wilson’s Wife Downward Dog Imperial Walkers x10 Hillbillies x10 Hand Release Merkins x10, except Bodo’s, who did, shall we say, fewer than 10, but not more than zero. (If anyone knows how YHC can put an eyeball roll in the Backblast, please DM me.) WWIIs x20 Flutter kicks (4 count) x20
Mosey to the hill on Pump House Drive…for…not the Triangle. Nope. For a Beast.
There are 6 trees on the right. The PAX individually picks 3 trees (push yourself, don’t hurt yourself). Do 6 rounds of exercises with 6 reps per tree per round. Pick the trees based on your willingness or ability to run up and down the hill. But, up the hill, the run is Bernie Sanders-style. Bro-code for the six after each round.
Exercises were squats, flutter kicks, monkey humpers, LBCs, merkins, and snow angels.
Mosey to the near traffic circle. There is a Latin jazz and salsa festival this weekend, so the city has put out plenty of trash cans in groups. Each PAX member was instructed to pick 3 exercises OYO. One ab, one leg, and one arm exercise. Round 1, do 20 of each exercise at each of the 3 sets of trash cans, then run the rest of the loop. Round 2, same number of exercises, but pick 3 new exercises. Round 3, pick 3 new exercises.
Question from the PAX: are Alabama prom dates an ab or a leg exercise? DM EF Hutton with your thoughts, or start a new Slack channel “AborLeg.” Invite Wilson to join.
Mosey BTTVSF, jigging left to the four painted rocks for 10 derkins, or not.
Numbers, names, and YHC took us out.
Announcements (Kudos to Tryhard for the list):
If you missed the Tuesday evening discussion on Rule 8, it’s your loss. “Tell the Truth, or at least, don’t lie.” Integrity matters. It’s even a Commandment. Follow this rule: It’s a rule to live by. Ignore it: path to ruin. Which are you on? Thank you to the 6 studs who made this event powerful for YHC. Also, prayers for those who shared their challenges. YKWYA.
Summer Tour. Oyster / Tryhard posting a ton. Get out there and meet some new men or catch up with old pals. Also, on-going contest to invent the most micro of micro events just to get a ST point.
Dry July. Good to hear at from those making solid progress toward their goals.
Wet July. Sorry, Hutton, Dry July has nothing to do with not sweating. And, YHC has been on vacation. Not conducive to Dry Anything.
7/11 Thursday (tomorrow) 18:30 (or 6:30 “p.m.”). Adults paddle on the James. Huguenot Landing. See Lockjaw for details. Bring your kids, if Lockjaw says that’s ok.
Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (Tryhard Q). Clown Car starting location is a closely guarded secret. Credible sources have uncovered the password… “#SOJ.”
Fri – RAMM Amateur Bike Ride. 05:30. This is a contest. Bring your most ridiculous ride. YHC’s money is on the “1988 Volvo.”
7/13 – Poolboy VQ at The Iron Bridge. Get after it.
7/14 – OTB Swimming Pool Bootcamp. It’s free, it’s open to all men.
7/17 – Woodsman VQ at The Crossing. Get after it.
7/18 Thursday 18:30 (or 6:30 “p.m.”). Adults paddle on the James. Huguenot Landing. See Lockjaw for details.
7/25 Thursday 18:30 (or 6:30 “p.m.”). Adults paddle on the James. Huguenot Landing. See Lockjaw for details.
7/27 – YHC is leading The Bridge. Achieve F3 “Luminary” Status by attending. “Visit the Imprisoned.” Help YHC share the F3 spirit with a group of men transitioning their lives from prison to the free world. Clown Car from RVA around 06:00. Workout in Buckingham 07:30-08:15. Coffeeteria. Home by 10:30. Note: YHC has heard every excuse possible to skip out, so make your’s a good one. Or, try this: “Honey, can you take the kids until 10:30 Saturday? I would appreciate it. I’d like to help some men who could use a role model.” Even you can score with a line like that.
8/3 – Homegrown Half. This means run either 10k or 13.1 miles. Most confusing F3 event of the year. Is F3 using Metric or Imperial? No one knows who to ask, so YHC has appointed Boberry to take any questions.
8/6 – Ultimate Crab Frisbee Tournament at the Second AO (Learn some F3 history. Figure it out). Bring your NVGs for the first 15 minutes.
8/11 – F3 Family Float on the James. Starts somewhere between Lynchburg and Newport News. Starts sometime between BMNT and ends sometime before EENT. Someone will provide details sometime. (Yes, Gomer, this one for you.)
8/17 – Pickleball Tourney. This is table stakes for winning the Summer Tour. Skip this, and it’s minus 200 points. FWIW, if Splinter and LJ’s kids show up, this thing’s over before it begins.
8/21 – 100th Birthday Celebration at First Watch 05:00. Come celebrate YHC’s father’s 100th birthday. Roaring 20’s, Great Depression, WWII, Cold War, etc.
8/28 – New AO at Moseley Elementary. Note the spelling has been corrected from previous posts. Google Maps will thank you.
9/28 – 10 Year Anniversary (multiple events).
Breaking Bread….every month for the rest of the year. Be a stud – make dinner for a group of 8-12 folks who are in town for medical treatment or recovery and need a hand. See Oyster for details. (Spoiler Alert: this is about you growing as a human and a Brother). YHC thanks you in advance.
NMS: Awesome group of dudes at WDog today. Great to see some guys who YHC has not seen in a while. Big Tennessee, Slippin’ Jimmy, and Doublemint. Always good to catch up with Bodo’s, Hutton, and the new papa, Hitchhiker. Sweatfest.
Learning Note: do you apologize for your failings? One PAX member reports “exercising new muscles” by taking the time to appreciate his own failings, especially with his M. Nice lesson for all of us.
Last point, great to catch up with Hutton at the WDog Coffeeteria today.
