Wednesday, January 26
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Let’s go get it !

9

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 3 sets of 10 boYah merkins and WW11″s

Hill : run to the middle tree 20 SSH’s run backwards back – run to light pole at bottom of the hill 20 SSH’s run backwards back.

Circle : Burpee shuffle

Native American Run back to the flag.

Ring of Fire – 10 merkins.

The scoop ….. A 30 degree morning got warm quickly… Great to see 13 strong @ WDOG this morning. Both the American Flag and the F3 Flag were planted this morning (Thanks to Circle K for helping me get these back in my truck). This morning we got to experience how awesome Dogpile is – what an AO! Great job by all! Felt good to get some cage work in..

Announcements : April fools is coming up (what could happen ) ?? Faceplant has a VQ coming up next week – gonna be a brutal run at least for those of you that can keep up with him …. Vinny is heading to the Homestead (nope he hasn’t gone yet – leaves Friday morning 🙂 have fun brother we will miss you at Breakfast club and dogpile – I assume you will be running Friday morning ! Big day tomorrow – come to Mary and see…. Thanks to Bodo’s for taking us out this morning – well said brother. Thanks for allowing me the opportunity to lead this morning fella’s – it was a pleasure.

See y’all in the gloom…

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9 Comments

  1. Wow! A lot of stuff packed into 45 minutes. Well done guys!

    Reminder: Next Wednesday’s Roller Coaster will meet behind Palani Drive Restaurant for a 5:30 pm Hart start then HDHH starting around 6:15. See y’all there!

  2. Solid straightforward beatdown where all were welcome. Even ABBA during American Hammers. :). We also found Bodos Kryptonite, getting up off the ground Matrix style.

    Vinny will be leaving tomorrow after the surprise beatdown at 45MOM. Sorry to miss Dogpile for the second straight Sat. 🙂 Thanks for the tour today. Circle K, I’ll let you know how the Homestead was.

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