F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: WDog

Byrd Park

13 showed up for a Swirly Q and this is what happened: 10 Burpees OYO Mosey to Pump House Road for COP. Line up on side of road. SSH, DQs, Copperhead Squats, Merkins, LBCs. Bear Crawl to other side of road between exercises. Mosey to Nickel Bridge. Run across bridge stopping at every light pole for 2 burpees all the way to Buttermilk Trail. PAX returns with first person to trail. Mosey to bottom of hill on Pump House road. Up the hill via, Bear Crawl, Bernie Sanders, Lunge and Mosey to brick building. Chicken Pecker Line of Fire. 5…

21 Old Faithfuls showed up for YHC’s VQ at the Dogpile. In honor of the 70th birthday of YHC’s mother, our routines were carried out in increments of 70. The Thang: COP SSH x 20Don Quixote x 10Helicopters x 10LBCs x 15Hand Release Merkins x15… For a total of 70 Mosey to the Stage and partner up Dips on the stage, partner holds legs x35 hands facing forward, x35 hands facing backwards, for a total of 70 eachPLTs, 2 sets of 35 for each man, for a total of 70 eachHand-stand merkins (or swirlies), each man x35 for a total…

16 pax decided to follow Lab Rat and jump up on the sofa to protect their precious feet from the burning lava below. With no mothers to yell at them to get off the furniture, they proceeded as follows: Warmup COT to keep from pulling anything.Balance lap around the loop staying on the curb. Everything not curb is lava.Run along the curb when available to the rusty cage.Get to Higher Ground: Partner assisted muscle ups X5: Pullup, then keep going until you are above the bar with arms straight.Partner assisted bar swings X2?: Pullup, then swing your feet above the…

Ten PAX started their hump day right at Wdog and were met with perfect conditions. With several hundred newbies arriving for the Pay for your Workout version we moved around the AO to get it all in: COP: SSH, Don Qs, Merkins, Flutterkicks, Scorpion Kicks. Down to Amphitheater and into the newly replaced lights. Make your way up steps: Alternate each step up of 5 HRMs and 5 V-Ups. Mosey over for: Burpee Road: Split PAX even and head up Blvd for 2 burpees each light, switch and head back to field. Partner up: 3 Sets of 30 Boxing Cockroaches.…

13 Grade A studs met in the gloom to demonstrate positive life choices, see what would happen next, and hopefully get a little workout. Here is how it went down. Mosey to COP all IC: 22 SSH; 15 Abe Vigoda; 22 Grass Angels; 22 Australian Grass Angels; 22 4 count HRM; 22 Gorilla Humper; 22 LBC; 22 slow Frederick Mercury; Arm Circles Mosey to small stage. Triple Check. Iron Chair with Overhead Claps + Plank Jack (O.P.P. yah you know me) + run to large tree. Plank for 6. Short Mosey to Rusty Cage. Buddy up. 30 pull ups each.…

11 Warriors rose to the challenge today. The clock hit 530 and off we went to the first circle for COP. SSHHelicoptersDon QuixoteHill Billies Over to the Grand Field for 11s – bear crawl across and lunge back with the exercises of 4 count American Hammers and HRM. Finish with two sets of 20 Wilson’s Dying Cockroach Back to the Rusty Cage for the first ever WDog Chas Michael Michaels (AKA the Iron Lotus). 3 sets up 5. Proximity to your partner matters. Think ankles, not knees. Keep a partner and perform 7 Jerkins, 7 Pull Ups, run to the…

A lucky 13 jumped on stage and grabbed the mike to celebrate Eddie Murphy’s 58th birthday. Here’s, more or less, how the street performers, mimes, and hippies in Times Square would tell the tale. Mosey to the Small Stage for COP Circle up.SSH’s x58Split into two teams by counting 1-2-1-2-1-2…then, forget which team you are on. Do over. Each team member takes a turn to recount a moment, skit, or scene from Eddie Murphy’s career. PAX judges. If PAX approves, choose an exercise. If PAX (or Q) disapproves, 5 burpees for everyone. Exercises were (roughly), all x10:DQsMariah Carey’s (xEach leg)Chuck…

13 strong posted this morning at WDOG and here is how it went down. 10 burpees = boom ! Mossy… COP: SSH’s, Helicopters, Windmills, IW’s, American Hammers, Flutter Kicks, APD’s, Hitchhikers Rusty Cage : 3 sets – 5 pull ups, 5 burp ups, 5 hanging crunches, 5 chin ups. Partner up – 3 sets of 5 Jerkins – 3 sets of 5 – partner dips – mossy…. Amp Theatre : 2 incline merkins at each step to the top Circle 1 : partner up 3 sets of 20 – Wilson’s boxing clown cockroach – mossy.. Circle 2 : partner up…

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…

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