F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Iceman Cometh

2

5 of Richmond’s finest and a welcome guest from Winston-Salem posted for lovely, rainy morning out at DogPile.  Here’s how it went down.

Mosey around circle a few times to prep for COP: 20 split jumps, 20 imperial walkers, 25 flutter kicks, 20 Don Quixote

Mosey to the bowl behind the amphitheater for Escalator (thankfully lifted from an NC based workout).  Run up one side 5 hand release merkins, run up the opposite hill for 5 hand release merkins and 10 diamonds.  Keep doing this while adding 15 Carolina Dry Docks, 20 Mtn Climbers, and 25 squats.  Plank when done, and then come down the escalator by removing one of the exercises after each hill.

Mosey to pull-up bars and partner up for: 8 pull-ups, 10 dips, 20 WWII sit-ups while your partner runs to the Carillon and back.  Flapjack and repeato 3x

Mosey to Toga’s favorite= Love Hill: start at the gate and run to the fallen tree up the hill.  Your partner does lunges up the hill till you get back.  Flapjack and repeato with walkout push-ups and bear crawls then back to lunges.

Mosey to shovel flag for COT.

NMM: Ice Dancer, from the Winston Salem PAX, joined us for our morning of fun.  Turns out that they get after it in Winston, so YHC spent a lot of time trying to keep up with Ice Dancer #LarryBird.  It appears the goat mowing service did a nice job on the hills around DogPile, and the PAX was treated to a pristine AO.  The rain proved a welcome change from the new sauna’esque normal that is RVA, and the PAX made it through with mumble chatter intact.  In other news, Honey Do continues to get stronger on each post, and Goldberg kept his shirt on for the COT.

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