A crew of 9 descended upon Dogwood Dell on a chilly Saturday for a mixed bag of beatdowns. This is what transpired COT: DQ’s, SSH, Flutter Kicks, LBCs, Merkins Carillon: Top to bottom…Merkins at top, WWIIs at bottom. Extended the distance at the bottom a bit to promote more running Touch a Tree: Touch tree and perform exercise that corresponds with tree number. First round (trees 1-3) – Burpees. Second round (trees 4-6) – Merkins. Amphitheater: Standing jump up to each tier with 3 squats between each. Descending: Gerkins (18 down to 1) Up and down hill: Partner performs flutter…

If you were at today’s workout, just the title has planted an insidious  song in your head.  In case you weren’t, the video will help you catch the vibe. COP 20x Russian Soldiers 10x Don Quixotes 10x Don Quixotes (focusing on getting the extra stretch) Arm circles 20x Imperial Walkers 30x LBCs 2x Plank walk outs 10x Merkins Head to the amphitheater for the Cupid Shuffle.  Play the Cupid Shuffle.  Start in Decline plank.  For every “down, down” do 2 merkins.  For every “to the left” or “to the right”, move in the appropriate direction maintaining plank.  For “now kick” alternate…

Lucky 13 attacked the Dogpile as follows COT – 25 SSH, 15 Don Quixotes, 10 Russian Soldiers, Arm Circles – forward and reverse Mosey over to the Carillon – Partner up! Run to the top of the platform – 20 merkins Run down and fireman carry to the end of the brick walk – 20 squat jumps Repeat Mosey to the side of the Carillon – Find a Tree! Round 1 – Freddy Mercurys while the other partner finds 3 trees, swap roles Round 2 – Scorpion Dry Docks while the other partner finds 8 new trees, swap roles Back…

15 strong posted to “the best AO in all of F3 Nation” on a frosty Saturday morning. The PAX had to assemble in a different area of the parking lot because of obstructions but everyone met up for a old fashioned beatdown: THE THANG: Mosey to circle for COP:  30 SSH, 15 Merkins, 20 Flutterkicks, 20 IPs Mosey to Boulevard for Burpee Road: Run up the Blvd and do 2 Burpees per lamppost.  Cross and head back at break in road and come back with 2 burpees until back at start of memorial field. Mosey to side of Carillon for…

13 maintained the fortitude to crawl out of their respect fartsacks and show up for a 6:00am workout at Dogwood Dell. Included a PAX from Charlotte and Chesney for his fairwell beatdown before he departs Richmond. This is how it went down. Mosey to a circle: SSHx30, DQx20, Squatsx20, LBCx30, Merkinsx20 Carillon Stairs: 10 Merkins (bottom), 20 WWII Situps (Top) – 3 rounds Touch a Tree (Variation): PAX does Merkins at each tree. Merkin count corresponds to tree number you are at (1, 2, 3…). 3 Rounds (3 trees, 6 trees, 10 trees) Amphitheatre: From bottom to top…Progressive dips corresponding…

It is said that as many days as there are in the whole journey, so many are the men and horses that stand along the road, each horse and man at the interval of a day’s journey; and these are stayed neither by snow nor rain nor heat nor darkness from accomplishing their appointed course with all speed. — Herodotus The THANG Mosey to the circle with snow shovels in hand for a snowy COP.  Dig out a spot for 25x SSH, 20x Russian Soldiers, 10x Merkins. Starting at the road circle, scoop a shovelful of snow and run to center…

As one of our illustrious brethren from NC once commented, “I think I worked out, but I’m not sure because there is no backblast.”  Enter Brain Tumor who is not sure he posted for DogPile yesterday till he can read about it/see his name in lights. 16 posted for lovely morning at DogPile with a split Q between Wilson and Toga.  Wilson was kind enough to give YHC part of the Q to harken back to the DogPile days of old. Thang: Quick mosey around the VITA and back to the circle for COP: SSH, Imperial Walkers, Side Tri Press,…

12 Dogpile regulars and 2 FNGs gathered around the 2 shovel flags for a post Christmas beatdown.  It was 72 and foggy which helped the PAX sweat out more of the Christmas dinners the day before. THE THANG Mosey to the Circle – COP SSH x 30 , Merkins x 10 , LBCs x 30 , Flutterkics x 20 , Richard Kimball x 20 (combo Turkish get up & Good mornings) Mosey to Carillon Field – Glowstick chases Broad jumps, Crab Walk, Bear Crawl, Crawl Bear, 10 Burpees at Midfield, Broad jumps & Bear Crawl back Mosey to other Circle…

8 Pax gathered on a surprisingly warm mid-December morning. The Thang COP: Arm circles w/o cadence switch directions and angle of palm on Q’s command.  Imperial Walkers 20x, SSH 20x, LBCs 20x, Mountain climbers 20x. Mosey to the star for a tower workout.  Pair up, bunny hop up stairs and proceed around the back of the carillon until you meet your partner, then proceed doing the backwards version of the exercise until you reach the steps.  Run back down the stairs to the star.  1st Bear Crawl/Crawl Bear. 2nd Duck Walk/Backwards Duck Walk, 3rd Crab Walk/Backwards crab walk, 4th Lunges…