29 of Richmond’s finest braved the soaking fields of Dogpile for some light exercise
COP:
Don Quioxtes, Merkins, LBC’s, SSH’s, Russian Soldiers, etc
The Thang:
Four Corners – Ascending 4 corners, first corner 10 Merkins, second corner 10 Merkins + 20 Squats, third corner 10 Merkins + 20 Squats + 30 WWII’s, fourth corner 10 Merkins + 20 Squats + 30 WWII’s + 40 SSH’s then descending back through the exercises
Triple Check – Partner 1 Runs the Triangle Loop, Partner 2 completes Lt. Dan’s, Partner 3 completes Flutter Kicks.
Jerkin Gym – Partner Up – Each Partner does 5 Pull Ups then together they run to the Fire Hydrant and complete 10 boo-yeah Merkins, cycle through 5 times.
Merkin Ring of Fire: At the Flag’s two people on opposite sides of the circle picked their favorite flavor of Merkins and completed 10 individually and rotated clockwise until everyone had completed one set
Burpees: At to start of the workout and the top of every 10 minutes we completed 5 Burpees and a bonus 5 at the end of the workout to celebrate YHC’s 35th birthday
Numberama, Namerama, COT
Announcements: Greenbow’s M is due with baby number 3 tomorrow, he’s been getting his posts in before the baby comes. Slurpee has Breaking Bread tomorrow and would love some help, he’s currently signed up by himself.
Moleskin – YHC enjoyed celebrating his 35th birthday leading the men of Dogpile, numbers were a little lighter than normal, most likely because of the less than stellar weather. YHC even heard a few groans from Hardywood about being over the rain. New Market Rucking Crew + Spit caught up with us on the way back to the flags, they put in two hour Ruck to make 8 miles (great job, men). YHC was also glad to see Flipper, welcome back Flip Dog!
7 Comments
Strong work men! Happy Birthday Handshake, enjoy your day brotha!!
Happy Birthday bro!!! Sorry to have missed this awesome beatdown. The F3 Arlington/Fairfax men send their regards. SYITG!
Happy Birthday bro
Happy birthday
Solid beatdown for an old man. Welcome to prostate exam world. Also thanks to Flipper for battlefield triage today.
Sorry to miss Handshake, Happy Bday and congrats on the Dogpile VQ!
Nice work Handshake! Appreciate you leading