Always 70 and Sunny
Always 70 and Sunny

Heading Down South To The Land of the Dogs


7 local dogs and one wolf from the north arrived on a cooler/windy mid May morning for a ground and pound beatdown

This is how it went down

Mosey to the First circle

Slaughter Start for Opus’ Birthday today 51 Merkins

COP (ALL IC) – SSH, DQ, Helicopters, Hillbillies, LBC’s, Windshield Wipers, Arm Circles


Mosey to the Amphitheater

Up and Down – The PAX did increase and decreasing reps up (start w/ 1 rep) and down (start w/ 18 reps) the rows of the amphitheater. Exercises were as following:

  • Bow Jumps Up
  • Decline Merkins
  • LBC’s Up
  • 2ct American Hammers Down
  • 2ct Flutter Kicks Up

Mosey back to the SF for Numberama, Namerama, Announcements, then YHC took us out


It had been over 2 month since YHC made the trip to Dogwood Dell for a workout. When Opus ask YHC for the Q at MANNDate to celebrate his BDay, it just felt like the right time to make the return.

It was great to catch up with the PAX there. YHC is looking forward to when all of this “stuff” is behind us and we, as the PAX of F3RVA, can get back our regularly schedule programming

Tomorrow will be YHC’s official 4 year anniversary with this crazy group of men. Thank you to all the PAX that have been there for YHC over these years. We truly are a group of “Iron sharpens Iron”


Memorial Day workouts will be several different location in RVA this year. Hitchhiker will be posting a preblast later today.




  1. Thanks for making the trip Spit – that was a smokeshow. Happy BDay Opus!

  2. Swirly (F3 Corporate) on

    Great to have you back at the dog Spit !
    Beautiful morning – way to work guys
    See y’all in the gloom !

  3. Handshake (aka Elbow Bump) on

    Great Q Spit, congrats on 4 years. Thanks for adding me to the Pax list, I wouldn’t want to not get credit for that beatdown 😉