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…

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…

3 Amigo’s ready to get after it. We should do nothing but Triple Checks or none at all. Warmarama:Mosey to the edge of the park.SSH, Arm Circles, Helicopters, DQ, Cherry Pickers, Flutter Kicks, LBS, Freddie Mercuries, Rosalita’s, Alabama Prom Dates. The Thang:Mosey to the field next to the church. For 3 rounds of 4 corners.Corner1: 10 MerkinsCorner2: 20 Jump SquatsCorner3: 30 SSHCorner4: 40 American HammersRepeat 3x alternate directions. Mosey to the Amphitheater.Round1: 5 Dips each step down.Round 2: 5 Merkins each step up.Mosey back to the Bottom.Partner 1 – Run Perimeter of the AmphitheaterPartner 2 – Flutter KicksPartner 3 -…

Six dudes showed up for a Singer Q and this is how things played out: Mosey to Carillon field for warm up – SSH, Don Q, Squats, mountain climbers, pickle pounders, Freddie Ms Jacobs Ladder – bear crawl sideways across field, 1 merkin, lunge back, 2 merkins, repeat up to 6 merkins Beast (dealers choice) – hand release merkins, burpees, ARM CIRCLES, SSH, couple others in there Mosey to rusty cage – 5 pull ups and 10 jerkins, repeat 3 times Mosey to amphitheater- 1 irkin on each step. Return to flag and AMRAP WWII sit-ups. Moleskin: Pigskin made is…

Thank you Snuff and Bootleg for posting today. You guys are just what I needed this morning. Some days you just need a couple of guys to Leave no man behind, but leave no man where you find him. WARMARAMA: We ran a mile and then Snuff took us through a warmarama. The Thang: Snuff: Mosey to the Penny Stage, grab a coupon and let’s do a triple check.Bootleg: Mosey to field for 2 rounds of 4 corners.Oyster: Mosey around with some detours and go BTTF for some Mary. BTTF:Numberama: Namerama:Snuff took us out. Thanks Snuff. NMS: The road ahead is going to be very…

Four semi-regulars not on Spring Break showed up ready to inhale some pollen and enjoy the warmth of the new season. YHC arrived at 5:30 on the nose and this is how it went down. WARM-A-RAMA: Mosey to the Amphitheater, make a half loop and square up in the grass for warm-a-rama. Bootleg takes us through SSH, Helicopters, Don Quixote, Imperial Walkers, Copperhead Squats, LBC, APDs. THANG: Proceed to the bottom of the Amphitheater steps for ascending merkins back to the top (1-18 reps). Turn around and descend and perform WW2 x 5 at each step. Pass to Swirly. Mosey…

Three brave man showed up for a stretching beatdown this morning after the heavy rain overnight. Here is how it went down: Mosey to the amphitheater for COP 10x deadman hang, 10x hand stretching up/left/right, 10x imperial walker, 10x Don Quixote, 10x helicopters, 10x Ukraine, 25x SSH 10x LBC, 10x American hammers, 10x Arm-circle in crunch frog position, 10x flutter kicks, 10x merkins, 10x Scorpion kicks Exercise 1 – Elevens Merkins on one side of the stage, jump squat on the other side of the stage, and lunges in between. Exercise 2 – Triple Check Pacer running around the circle while…

Seven brave PAX members showed up for the hot potato Q. Mosey to the amphitheater. COP Deadman hang x10, Arm circle x 10, SSH x 20, Imperial walker x10, a series of leg stretching x10, merkins x10, mountain climber x10 Exercise 1 – Merkins Starting from 1 merkin all the way up to 18 merkins at each stair Mosey to the field Exercise 2 – Four corners x 4 rounds Merkins, SSH, WWII, Burpees Mosey back to the triangle Exercise 3 A set of Abs exercises Mosey back to the flag Announcement – None. McEnroe took us out and the…