Five regulars and one new (to Dogpile) face showed up in the early dawn to sweat a little and check out the lawn maintenance at the amphitheater. Thanks the ongoing series of productions, YHC is happy to report the lawn is well maintained. No merkin required. According to the solo runner heading out on an 8 mile run this is what happened next…
COP: (All IC) SSH, Helicopters, DQ, IW, Squats, Merkins, LBCs, APDs
Off to the rusty cage for a triple check: Pull-ups, WWII’s, timer runs to to the hydrant and back
Mosey to the Amphitheater: Crunchy frog countdown from 18 at the top, audible part way giving the option to do box cutters or a mix
Stroll down to the garden turn of Love Hill: Partner up – while one partner runs to the gate the other does exercises – Bear crawl, Lunge, Broad jump burpees
Back to the ampitheater: 5 merkins on each ascending step
There was a short stretching interlude then on to the field for Four Corners of 11’s: At each corner do a set consisting of two exercises – Start with 10 american hammers and 1 jump squat, proceed through the series at each corner. We made it twice around finishing at 2 hammers and 9 jump squats before returning to the flag for two minutes of Mary.
Numberama, namerama, YHC took us out. 2nd F coffee and cheesy eggs at Libbie Market.
Welcome to Gecko who is a recent F3 RVA transplant from North Carolina. Happy to get to know you and show you small part of the Dogpile AO. We all look forward to seeing you posting around the region!
Condolences to Corned Beef who had a friend pass very unexpectedly recently leaving behind a wife and kids. Appreciate every day you get and the time you have with the people in your life!
Sign up for the Pickle Ball Tournament on 8/26 at Batteau and get ready for the SOJ Homegrown Half and 10K CSAUP on 8/19 launching from Robious Landing Park. See slack for all the info.
