Tag: WDog

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!

Oyster greeted YHC and both were thinking of pickleball play simultaneously.

Moseyed to the tennis court next to the burpee lake and played pickleball (13 sets and 11 points per set). YHC was miserably beaten by Oyster and he has improved a lot.

Moseyed back to the flag.

As usual, coffee was provided by YHC after the workout.

Checked off another box on the Summer Tour by Qing at WDog. This is a great AO with the amphitheater, pull-up bars and lots of places to run. We didn’t do much running today, but we took advantage of the amphitheater and the pull-up bars.

Other things of note: Swirly has a new truck. Hitchhiker always brings coffee to the post-workout. Florence checked off another box on the Summer Tour traveling from South of the James to WDog. Initech knows how to spell his nickname (I checked Big Data). Bootleg didn’t bring any moonshine.

Mosey to the circle in front of the Carillion Tower

Warmup: SSH, IW, Ukrainian Soldiers, Don Quixote, stretch

7 minutes of burpees

Mosey to pullup bars:

10 pullups, 20 Lunges, 20 Merkins, 20 Knee-ups: 3X

Mosey to the amphitheater:

11s at amphitheater: Ukrainian Hammers & Merkins

Mosey to the circle in front of the Carillion Tower

Side plank: Hold for a 6-count on right side: 10X

Side plank: Hold for a 6-count on left side: 10X

Mosey back to the flag.

Stretch:

Time’s up!

Announcements:

July 3: Pickleball

July 4: Convergence here at WDog. 7:00 AM

August 26: Back to school Pickleball tournament. Batteau AO

3 weathermen had no idea rain was on the forecast. Thankfully, it was 70 and Sunny at Dogpile. Let’s Go.

WARMARAMA:
1 Mile Run around the AO to the Amphitheater.
DQ, Ukrainian Solders, Helicopters, Deadman Hang.

THE THANG:
At the bottom of the Amphitheater: Triple Check
– Flutter Kicks
– American Hammers
– Run the perimeter of the Amphitheater

Escalating Incline Merkins to the top of the Amphitheater.

Mosey to the Rusty Cage for another Triple Check.
-Pull ups
-Dips
-Run to the Pair of trees and back

Mosey BTTF

NUMBERAMA:NAMERAMA:
ANNOUNCEMENTS: Check Slack, Come to Bateau on Monday’s for Pickleball.
YHC Took us out.

NMS:
Welcome Harry Carry (Down Range from Fort Mills, SC). We took a small tour of the AO for our new friend with a 1 mile run around the AO, a quick visit to the Amphitheater and a stop at the Rusty Cage. Hope to see you back again Harry Carry. Harry Carry shared with us that at one of the Fort Mills AO’s each week they are completing a workout from a book called The Hero Workouts (100 workouts dedicated to fallen soldiers and warriors). Thought that was an interesting idea worth sharing. Speaking of dedicating an AO, have you heard Pickleball is at Bateau for the summer. Come on out!

Oyster

2 OG F3 RVA Brothers, 1 Former Tallahassee F3 Brother now turned F3 RVA Brother, and 1 OG Tallahassee F3 Brother locked shields and attacked the day at W Dog. Here’s what happened :

Mosey to grass circle

F3 Mission Statement

Warmarama : 20 SSH IC, 10 IW’s IC, 10 Ukrainian Soldiers IC

Merkin Jax : 1 Merkin to 4 Plank Jax ratio, go up to 5 Merkins and 20 Plank Jax, then back town to 1 Merkin and 4 Plank Jax

Mosey to Ampitheatre

Starting at top step, do 15 Dips on each step going down (about 2/3 of the way down YHC realizes that looked better in his head so switch to 10 Dips on each step to finish out)

Starting at bottom step, do 10 Jump Squats on each step all the way to the top

Mosey to Penny Stage then partner up and grab a Cindy

Mini Dora : 50 Curls, 100 Overhead Press, 150 Flutters DOUBLE COUNT (Timer runs to a tree about 40 yards away then back)

Mosey to rusty cage for 5 Sets of 5 Pull Ups

Mosey to hill behind Ampitheatre

At the bottom, do Lunges all the way up to the tree

While facing downhill, do 50 Stiletto Squats

While facing downhill on your Six, do 50 Leg Raises

Mosey to bottom of the hill

Front Facing Crab Walk up the hill to the tree (THIS SUCKED)

Mosey down the hill then up the other side and BTTF

1 minute of Rapid Fire Alternating Punches while holding Al Gore

5 Navy Seal Burpees

DONE

Numbers, Names, YHC took us out

Announcements :

-This Friday 5/12 SOJ Happy Hour & Leadership Meeting at Diamond Billiards in Midlo

-Sun 5/21 SOJ Family Cookout and Basketball at Bettie Weaver Elementary (contact OC)

-Mon 5/29 Memorial Day Convergence at 7 am at Tredegar with Bagels & Coffee afterwards

NMMS : Really enjoyed catching up with Cappucino. Him and YHC used to post at Winthrop Park in Tallahassee on Wednesdays (Juggernaut AO). His employer’s HQ is in Richmond so he comes up every couple months and posts at W Dog. Finally caught him this time. Great to meet Macenroe for the first time and always great to have Snuff join the Q. Seize the day!