F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: WDog

Byrd Park

18 Sharp Dudes arrived in The Gloom, anticipating Dr. Tryhard and his Q but surprised when YHC announced Dr. Tryhard filed a workers comp claim and succumbed to the plague. Polite audible called, Hot Potato Q. 0530-lets go! COP- x 20 Imperial Walkers, x 30 SSH, x 15 Cotton Pickers, x 15 Invisible Jump Rope, x 20 Rosalita’s, x 20 Freddie Mercuries, x 20 Plank Jacks, x 10 Merkins. Mosey to The Lawn… 50 and 50…..partner up for partner carries and exercise. Partner 1 takes 50 steps while carrying partner 2 than each partners performs 25 WW II situps. Switch…

15 studs escaped the fartsack and came to WDOG to chase the F3RVA Ghost Flag. This is what actually transpired: Mosey to first traffic circle for COP. Just a couple of the following exersices, SSH, Imperial Walkers, LBCs, Merkins. Mosey to the far side of the Carillon field for F3RVA Success Donut sponsored by Holland Family Chiropractic Beast version. Run length of field stopping at 25, 50, 75 yd lines to perform six of called exercises. Complete field run and perform same exercise on return trip. Two PAX members carry the tire entire length of field stopping at same points…

16 veterans of the Gloom layered up and posted on this brisk morning to W-Dog to start our morning and our season of Lent the only way we know how – with some fellowship and some pain. Here is what transpired: Mosey to the circle in front of the amphitheater and do some Flange-esque warm up around the circle with shuffles and butt-kickers and high knees. Then circle up in the grass for traditional COP, including: SSHsDQsHelicoptersImperial WalkersMerkinsLBCsHello DolliesFreddie Flutters The THANG: The Season of Lent is 46 days Mosey to the bottom of the amphitheater and announce our next…

https://www.youtube.com/watch?v=Rciee-oQLoI Twenty cool cats posted at W-Dog for another Vinny concert. Here’s your set list: Slaughter Start. Duke lost* = 10 burpees. Line up single file to pass through the ticket scanners / NA run to the front of the stage / police monument. UNC won* = 10 burpees. Arm Circles x 10. SSHs x 15. Imperial Walkers x 10. Merkins x 15. Mosey back stage (John B Cary ES) for a meet and greet. First Set: Triple Check. East Coast Swing Planks + WWIIs + run to the bathhouse and back. Second Set: Dora. Section 100 HR Merkins. Section 200…

14 Snow Men arrived to WDog this morning excited that bridges were open and a marginal amount of snow was on the ground. Thanks to Dr. Tryhard for planting the flag. 0530….time to mosey. Warm up lap and COP in front of The Carillon= x 15 Imperial Walkers, x 10 Don Quixote’s, x 25 SSH, x 15 LBC’s, x 10 Merkins, x 15 Cotton Pickers. Mosey to The Lawn. Ascending 4 Corners= Corner 1, x 10 Merkins, Corner 2, x 10 Merkins, x 20 Squats, Corner 3, x 10 Merkins, x 20 Squats, x 30 LBC’s, Corner 4, x 10…

A mighty 13 showed up to do a lot of partner workouts on 2/13. A sign from the cosmos or maybe just a lucky day to work out with the Pax? Mosey to the first circle for COP. Russian SoldiersHelicoptersInvisible Jump RopeDon QuixoteOne legged leg lifts – right over leftOne legged leg lifts – left over right Back to the Penny Stage for Touch a Tree with a partner. 4 Trees – BTTW6 Trees – Box Cutters8 Trees – Flutter Kicks Finish up with 20 PLTs, three times through. Back to the Rusty Cage and partner up. Pull Ups -…

The beloved beacon of beatdowns to come, SWIRLY’s headlights cast a welcoming beam upon our COT arena. YHC planted the ShovelFlag, and a strong PAX of 17 gloom warriors quickly converged to bask in the warmth of the 2nd F. There was some amusement in contrasting HANDSHAKE’s XXXXL shorts with the cheek-huggers worn by SHAKEDOWN, and then it was time to mosey… The THANG: Mosey to COP #1: (The usual Circle) Don Quixotes – IC x10 slowly Imperial Squat Walkers – IC x10 Around the World Lunges – IC x5 rounds Mountain Climber Merkins – YHC attempted IC, but after…

Dr. Tryhard emerges from his vehicle with his newly constructed shovel flag and successfully plants it as a signal to others that its time to leave the comfort of heat. The watch says go and off we went to the first traffic circle for COP. The Workout Don Quixote Helicopters Russian Soldiers One legged leg lifts – right leg One legged leg lifts – left leg Over to the Amphitheater for descending count Box-Cutters starting with 18. Partner up for 3×20 Wilson’s dying cockroaches. Work your way up with ascending count incline merkins.  Some planking at the top while we…

18 of RVA’s Finest arose this morning to post at W-Dog in hopes of continuing our journey to be the best men we can be! 0530….time to mosey. COP…x 10 Don Quixotes, x 10 Russian Soldiers, x 15 Copperhead Squats, x 10 Flutter Kicks, x 20 LBC’s, x 10 HRM’s, and x 10 Boo-ya Merkins. Mosey to The Rusty Cage=Exercise 1- partner up for the fun of it. Perform as many pull ups as possible, OYO or with slight assistance.  Mosey to the field in front of the stage and keep your partner. Exercise 2- As many sit-ups as possible in…

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