On this crisp morning, two dedicated F3 brothers, Oyster and Hitchhiker, gathered at the break of dawn for an invigorating workout session. Known for their unwavering commitment to fitness and camaraderie, Oyster and Hitchhiker were ready to conquer the challenges of the day. With the sun rising and the world awakening around them, these two comrades embarked on an intense fitness journey, pushing each other to achieve their best on the path to physical excellence. Their morning workout was not only a testament to their strength and resilience but also a reminder of the bonds that are forged through shared…

Three Wdog regulars met for a bit of mileage at the best AO in all of RVA. For fear of being ostracized for missing a BB YHC wanted to make sure that Oyster’s big data numbers are not impacted. It went down like this: YHC has been into stretching before all workouts lately so YHC started with some easy stretching to get into the groove. After stretches the three of us moseyed over to the most picturesque and spider infested bridge in all of Richmond. Once to the nickle bridge, it was three burpees at each light pole on the…

No Q on the Q sheet meant that a Hot Potato was in store for this workout and here is what went down: COP Faceplant took the helm and had the PAX mosey to the mosh pit in the Amphitheatre where we circled up for…Stretching, we started with dead man hang, 4ct slow Abe Bigoda (DQ’s), Shoulder stretch, plank to 6 inches above ground back to plank, right side reach to the sky, left side reach to the sky, Wilson’s Wife, Fudd, 20 SSH, leg streches, groin stretches. THANG Then to get out we perform 1 merkin at 1st step,…

2 men ready to talk Pickleball for 45 minutes until out of the gloom a down ranger from Raliegh entered the chat. Warmarama: Mosey to the amphitheater for SSH, DQ, Imperial Walkers, Cherry Pickers, Copperhead Squats, Merkins, LBC, Flutter Kicks. The Thang: Triple Check: Incline Merkins, Flutter Kicks, Run the perimeter of the amphitheater. Mosey to the TriangleTriangle: 10 Merkins, run to the bottom 10 WWII, Bernie back to the top 10 Squat Jumps.Mosey to the Field4 Corners: 10 Hand Release Merkins, run to the next corner 10 Jump Squats, Bear Crawl to the next corner 10 SSH, run to…

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,…

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…

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…