5 faithful convened at Dogpile in the Gloom for a solid weekend beatdown.  The weather was 72 and breezy with a light rain.  It couldn’t have been any better. The Thang: Mosey from the shovel flag towards the Nickel Bridge and circle back to grassy area for COP: 25 x SSH 20 x Copperhead squats 20 x Don Quixote 10 x Merkin 20 x Flutter Kicks Mosey over to the front of the Carillon for a merkin/lunge circuit.  Partner up:  one runs up the steps to top of Carillon and lunges to other side, down steps and back to start…

6 Faithful were joined by 2 LIFO’s in a Forth of July Firework set up Dogwood Dell. The THANG Mosey to COP 20x SSH 20x Don Quixote 20x Imperial Walkers 20x SBS 15x Arm rotations 15x Arm rotations Mosey to the World War I Monument( The Carillion) Steps with 10x Merkins and 10x World War II sit ups 5 sets Mosey to the Pull up Bars, 5 pull ups, 10 Dips, 15 Pole smokers 5 sets, with a run to Carillion between each. Mosey to the VITA Track, Alternating intervals 5 burpees, 10 LBC’s One loop of the Track, Mosey…

8 PAX enjoyed the best AO in Richmond, and here is how it went down: Mosey to parking circle, run around circles a few times, and circle up for COP: 20 SSH, 15 Clerkins, 20 mtn climbers, 20 Russian Twists Mosey to pull-up bars for.., you guessed it, pull-ups: 5 wide grip pull-ups, 10 diamonds, 15 squats as low as you can go: repeato 3x 5 normal grip pull-ups, 10 dips, 15 lunges: repeato 3x 5 close grip pull-ups, 10 flutter kicks, 15 froggers: repeato 3x Mosey to Carillon for The Towering Inferno.  Partner up to run up the Carillon,…

8 Faithful and 1 FNG posted for a humid morning beatdown at DogPile.  Here’s how it went down: COP: 25 SSH, 15 Merkins, 25 LBC, 25 Imperial Walker, 25 Slow bending Squats Mosey to Pull-up bars Abbreviated, Half Murph: 5 x (10 pull-ups, 20 merkins, 30 squats) Mosey back to Carrillon 4 Minutes of Mary: 20 Flutterkicks, 15 Box Cutters Mosey to Amphitheater Declined Plank-o-rama: hold, walk right, walk left, left hand on bum, right hand on bum (repeat 3x) Mosey to base of pump station Love Hill-Blimp Style-Dealer’s Choice: lunges, walk out merkins, broad jumps, grapevine (karaoke), bear crawl,…

In attendance (22!) 22 faithful and a newspaper reporter gathered on a surprisingly sunny morning for the YHCs VQ. On the agenda—trails and hills and a few merkins along the way. The THANG. COP (SLIMS) 30x SSH 25x LBCs 25x Imperial walkers 15x Merkins 25x Slow bending squats Crab-Bear-Merkins Start with feet at center of circle, 5 merkins, flip over, backwards crabwalk to edge of circle, flip over, 5 merkins, crawl bear back to center of circle. Repeat 4x. Mosey to down to the pump house Hill runs #1—the pump house Partner up. 1 partner runs up hill to the…

9 Faithful RVA Pax & 2 very welcome guests gathered at Byrd Park this morning to greet a sunny day with some hard work. Here’s how it went down: COP: 25 SSH, 15 Merkins, 25 Hillbillies, 25 Slow Bending Squats, 25 LBCs Mosey to Vita Loop for Vita Burp Loop: full loop with set of burpees at every turn that was larger than 90 degrees.  First stop: 1 burpee, 2nd stop: 2 burpees, etc…up to 5…then back down to 1 Quick COP: 25 Box Cutters Vita Lt. Dan Half Loop: same as Vita Burp Loop but performing sets of “real”…

6 PAX posted for a chilly but beautiful Saturday morning at the Carillon in what would be Orville’s F3 swan song #sademoji. THE THANG Mosey to Carillon Traffic Circle COP SSH x25 Windmill x15 LBC x20 Burpees x15 Mosey to amphitheater Bunny hop up, jog down After 1 minute, hold elevated plank (feet on stone steps) Shimmy 10 paces right, 10 paces left (still in a plank) 10 Merkins Rinse & Repeat Mosey to Carillon steps Bunny hop up steps, lunge across, jog down opposite steps 10 flutter kicks Rinse & Repeat for 5 minutes Mosey to wooded pasture Hold…

11 strong men including one FNG showed up at Dogpile on a glorious spring morning to endure a BT beatdown.  Here’s how it went down: THE THANG Mosey from the shovel flag to the field in front of the Carillon. COP 25 x ssh 20 x imperial walker 10 x merkins 15 x copperhead squats Mosey to the pull up bars for a rotation of: 5 x pull ups 10 x dips 15 x copperhead squat run around carillon, rinse and repeat 3x Run to Bowl Smoker for clock merkins 5 reps at 3:00, 6:00, 9:00 and 12:00 on each…

Having hit a couple of workouts in other states, it’s always interesting to see “how the locals do it.”  We were fortunate to host Hairball and Obama at DogPile, and here’s how it went down: Warm-up CoP:  20 ssh, 20 mtn climbers, 20 don Quixote, 10 clerkins Mosey around Carillon to pull-up bars for 8 pull-ups, 16 froggers, 24 reverse crunches, run around the carillon: repeato 3x, plank fun to gather the 6 Round two = 8 body rows, 16 plank jacks, 24 lbc, run to Carillon: repeato 3x, plank and abs at the end Mosey to bottom of hill…

A PAX of 11 strong posted in the gloom to meet their match:  the ladies.  Probably the most hyped workout ever at F3 RVA, the ladies were hand-picked and harvested specifically to throw down a challenging 60-minute workout.  8 feet in length, and ranging from 3 inches to 8 inches in diameter, these were not your average ladies.  Inspired by Chum Bucket at the F2 a few weeks back, YHC decided to bring every gimmick possible to get the PAX out this AM. THE THANG Mosey over to the far circle, navigating around the dell and through tents set up…