Tag: WDog

2 red oaks preferring terra firma descended upon the friendly confines of Byrd Park for a mid-week beatdown. Here is the skinny:

THANG:

Mosey to circle for warmarama:
arm circles, helicopters, Don Quixote, Merkins, Flutter Kicks, LBC

Mosey to Carillon Field for 4 corners:

Merkins, Squats, Shoulder Taps, LBCs (x10, x15, x20, x25), then Reverso

Mosey to Amphitheater for modified ladder ascension: alternate incline Merkins with step per leg on corresponding number of steps (1-18)

Mosey to Vita Trail for one loop and some monkey bars.

BTTVSF

MOLESKIN:

WDog was a lighter than usual with a few regulars opting for the cool, refreshing allure of the annual Deliverance Beatdown at 1W, but 2 makes it a party. Limey and YHC covered topics of kids, profession, career choices, schools and much more. YHC thoroughly enjoyed the banter.

No announcements except to go out and kick ass today.

-BT

Not quite but surprisingly close! Four locals and three downrange attended a SOJ takeover.

Thang – mosey to circle – warmup (SSH, squats, Don Q, Heels). Carillon field – bear crawl sideways across field, merkin ladder up to 5 and back down to 1, Bernie sanders back. Full length field – partner up for Love Hill. Lunges and broad jumps until reach other side. Circle up for merkin challenge. increase merkins with 1 burpee in between up to 7 and back down. Mosey to rusty cage with a stop at picnic tables for dips. Triple check – pull ups, jerkins, run to hydrant. Mosey to amphitheater – increasing ladder up each step merkins, world war IIs, dips. 1 to 18 in total. Return home for little bit of Mary.

Great morning to be out gents. The locals were surprised when not one but two vehicles parked in slightly odd locations and walked towards the AO start. Welcome Goldilocks and Slingshot from F3 Hartsville and Limey from Charlotte, though I believe Limey has been here before. The morning was cool, introductions and small talk were had, the pax got after it and enjoyed the comradery. SOJ takeover continues. Pickleball? No, no pickleball today.

-Singer

3 men of F3 ready for some long moseys with a little boot camp thrown in. Let’s gooo!!

1 Mile Mosey
Warmarama:
SSH, Helicopters, Arm Circles, Imperials Walkers, Merkins, LBC.

The Thang:
Cross the Bridge – 10 Squats every light pole.
Cross the Bridge back – 10 Ukranian Solders every light pole.

Long Mosey to the Amphitheater.
Escalating Merkins to the top. 1 – 18.

BTTF
Numberama, Namerama
Announcements (See Slack)
YHC took us out. (Prayers for Fudd’s sister).

Almost 3 miles. Great to have Limey (downrange from Charlotte) who is in town for work. We were about .5 miles into our Long Mosey when he found us. Amazing since many of us who have run late have not always been so lucky. Limey is planning on posting at Mary tomorrow, so be on the lookout.

Lots of announcements from new AOs, the Tour, and a CSAUP might be in the works. Let’s Go!!!

Oyster

One crusty, old broken-down PAX rolled into WDog with high hopes of delivering his first beatdown in a while. Was it the allure of the fartsack or the name on the Q sheet that kept the PAX away? Were more than one PAX the victim of an electric dirtbike snafu? If a tree falls in the woods and no one’s around does it make a sound? Who knows, but there was work to do so off YHC went.

WARMORAMA:

SSH, arm circles, dead man hang, Copperhead squats at the VSF.

THANG:

Mosey to the Rusty Cage for:

• Jerkins x 10
• Dips x 10
• Bar Hang x 15 count

Repeato 3x

Mosey to Penny Stage picnic table for:

• Step ups x 10
• Reverse dips x 10

Repeato 3x

Mosey to Amphitheater for:

• Flutter Kicks x 10
• Heals to Heaven x 10
• LBC x 20

Repeato 3x

Mosey towards Carillon Field for jog around the perimeter, returning back to Amphitheater for:

• Ascending Incline Merkins (start at bottom step with 1, ascend to top of steps increasing rep by 1 for x 18 at the top)

Mosey back to VSF

NMS

YHC had his first solo Q/workout in his F3 career. It was at the same time eerily lonely and rewarding.

The hitch AI bot sent the signal and two heeded the call.

The thang – quick warm up to wait for others and then off we went. Basically a 3.1 mil run with intermittent fasting, just kidding, intermittent stopping for various exercises. Route – past Carilon down street to road at the bottom of Love Hill through to Sunday Funday and across the bridge. Return back the way we came.

Sometimes small numbers is just what the doctor ordered. Lots of good conversation between the three in attendance. Stay healthy and stay at it. -Singer

Hitch’s AI signal went up and a classic five took to the grounds of the Carillon for W Dog.

Mosey to circle, warm up with stretching, SSH, planks and LBCs. Await BTs arrival.

Carillon field – sibling love hill variation. run across field, partner 1 performs 10 merkins and then bear crawls until partner 2 returns, switch and partner 2 runs, partner 1 performs 9 merkins, repeat decreasing down to 1 or reach end of field. Version 2- squats and lunges, same decreasing structure beginning with 10 down to 1.

Circle up – stretch, ring of fire.

Mosey to small stage area. Sibling leg throws. 3 for 20.

Triple sibling check – leg ups on table, dips, run to lamp

Amphitheater – rotate three exercises – merkin, SSH, WWI. Start with 1 up to top, so 1 merkin on step 1, 2 SSH on step 2, 3 WWII on step 3, 4 merkins on step 4, 5 SSH on step 5, etc.

Mosey back to flag while performing COT so Swirl would be included and get to his morning meeting.

Moleskin – great work fellas. Always a pleasure to catch up, good times were had, stories of glory days were shared. It’s national sibling day per NPR this morning, so YHC made this a partner type workout. We also took some time to ask questions and share details of our siblings and children siblings throughout the workout. Watch out for unpleasant bikers and stay healthy.

-Singer

2 dudes showed up for WDOG this morning and here is how it went down.

Mossy for 45 minutes. Bleeder recovering from a Knee injury did a great job pushing.

Thanks for the walk/talk Bleeder I enjoyed it!

Hitch sent out the AI bot message and 6 regulars answered the call.

Mosey to circle – warm up. SSH, squats, merkins, flutters, cross leg LBCs

Carillon field modified beast – 1 burpee at each of the 6 stops in first run, 1 burpee and 2 WWII in second, 2 WWII and 3 LBC in third, 3 LBC and 4 merkins in fourth, pause.

Mosey to far roundabout – Dora. 100 merkins, 200 jump squats, 300 LBCs

Mosey to amphitheater. Increasing Irkin climb up steps., Return to AO start.

Another beautiful morning at one of RVA’s finest AOs. Thanks for letting me lead gents. Good conversation with some old friends. Stay healthy and enjoy the ride.

-Singer

A YHC was greeted with three brave men this morning and we took a little field trip as follows:

Moseyed to the square near Police Memorial Way for COP as follows: Dead man hang, tippy toes with hands in the air, left and right side stretches with hands in the air, right arm stretch with left arm pulling and switch sides, leg stretches, etc. Moseyed to the the lake. A set of exercise at each light post: 3 x merkins, 5 x LBC, 7 x squats. Including one broken one, there are 28 light post. Moseyed to the neighborhood on Westover Road for a modified 11. Here, YHC’s instruction with a word “decrement” confused everybody. Run to the white sedan and do 10 LBC and run back to last tree on the street and do one merkin. Next, run to the same white sedan and do 9 LBC and run back to the second last tree, i.e., decrement each tree. Due to interest of time, it was audible. Moseyed back to the flag. Number, names, and announcements. Oyster took us out! Thank you for allowing me to lead this morning! Enjoyed it a lot! The Merriam-Webster says that “decrement” means a gradual decrease in quality or quantity.