13 strong posted for a WDOG beatdown this morning and here is how it went down.
COP : plank – scorpian kicks flutter kicks – LBC’s SSH’s 50 birthday merkins
Rusty Cage : Pull up ladder – overhand 7 back down to 1 – underhand 1- 7
Jerkins – 3 sets of 7 – partner dips – 3 sets of 7
Steps : Down – 18-1 Dips – 3sets of 20 Wilsons boxing cockroach at the bottom – back to the top 1-18 incline merkins
Circle up : 6 inches – mossy to the flag!
Great job guys – thanks for letting me lead – nice to get one last Q in before I turn 50 ! I appreciate the birthday wishes – big thanks to Saabski for the birthday gift left in big blue – I will certainly enjoy these brother !
As you can see Arms and Ab’s today cause it’s close to (Christmas) err… BRR time Baby! A group from F3RVA will be heading out tomorrow to represent and attack some hills – looking forward to it fella’s. Those of you not going – hold the fort – we will be back soon – see ya in the gloom!
Swirly’s Board today : The distance between failure and success is only one mile “THE EXTRA MILE”.
15 Comments
Way to work guys !
Thanks for taking us out today Bodo’s
Nice looking beatdown. Enjoy your last couple of days in your 40’s!
Early RESPECT to a guy who hasn’t needed to turn 50 in order to earn it .
BRR six man team…here we come baby.
I enjoyed today, Swirly. Too bad I don’t get to ring in your
50th with you. Great partnering with Upchuck and Faceplant!
Happy pre-birthday, my friend. Enjoy #50 running through and over the Blue Ridge.
Nice Q today. Definitely not a running Q…my arms are cooked.
Nice partnering with you, Handshake and Bodo’s.
11 man team is ready, too! Thanks, Saab
Whoa baby! Great Q Swirly and happy birthday to you. Between you and Nolan Ryan, I’m now looking forward to getting older. Good luck at BRR!!!
Ha ! I’ll take being in the same sentence with Nolan Ryan any day – beats the hell out of being in the same sentence as Richard Simmons – not that there is anything wrong with that 🙂
Happy early bday Swirly. Wish I could be there this weekend to celebrate but what a great send off Q to head out to Grayson Highlands state park.
As for the others in the PAX. I appreciate your suggestions and words of encouragement on the rusty cage. No better way to start the day.
Thanks – wish you could be there to brother !
Thanks man.
Appreciate it dude !
This weekend is going to be nuts. Can’t think of a better way to ring in 50 for Swirl Y. And remember … plant your corn early.