6 beasts showed up to W Dog on a crisp, but sunny and 70 degree morning ready to show the Seal Team that Dogwood Dell is F3 territory. Here is what is said to have happened…
COP
Dead Man Hang x 10, Arm Circles x10, Helicopters x10, SSH x10
Grab a Coupon and Mosey on over to Hitchhiker’s Triangle
2 rounds all with the coupon, increase reps by 5 on 2nd go around
Lunges to Stop Sign
10 Merkins
Down the hill, 15 Shoulder Press
Up the Hill, 20 (2) count Flutter Kicks
Mosey to the Penny Stage for Triple Check
P1: Murder Bunnies x 10 then run back
P2: Bench Press
P3: Curls
Mosey to the Amphitheater
Ascending Incline Merkins up the steps until you get to 15 then back ascending dips as you go back down
Mosey to the Field
One person bear crawls side to side, while the group does a variety of ab exercises. Those included LBCs, WWIIs, Reverse Crunches, V Ups, Freddy M’s, and Flutter Kicks.
Mosey Back to the Flag in time for….
5 Burpees OYO, then to honor the newly appointed Doctor Bodos PICKLE POUNDERS until time ran out!
Numberama, Namerama, YHC took us out.
NMS
RVA Convergence on Memorial Day at the Tredegar Ironworks at 7am sharp.
Breaking bread – With summer approaching we need to fill some slots in June, so please sign up for this great event!
Tomato Run tomorrow will be meeting at the BW3 on brook road near 295 next to Technology Park Drive (road between Best Buy and Papa Johns).
A lot of great mumblechatter throughout with Bodo’s giving us a breakdown on his special day yesterday, the best Key and Peele skits (highly recommended to watch if haven’t), and how painters make most of their money of the year hanging Christmas lights. Congrats again to Bodos for completing this long and worthy journey of being called DOCTOR Bodos! Everyone will celebrate by doing pickle pounders before they go to bed…
Thank you for letting me lead today, always an honor!
