Four men from the north (DaVille), south (Charlotte), east (New Kent), and west (near west end), gathered on the grounds of Dogwood Dell for a beatdown that went a little like this. COP SSH, Helicopters, Don Quixotes, Arm Circles (10 small, 5 big, reverso), Merkins, Angled Knee Jumps, Mountain Climbers, LBCs, Heels-to-Heaven, Rosalia’s The Thang Tabata (At bottom of amphitheater) – 4 rounds Round 1 – One legged lunges, rotate Round 2 – Raised ABD Dips//Burpees Round 3 – From seated position, stand up with one leg, rotate Round 4 – Hold Side Plank, rotate Mosey to Rusty Cage -…

Bob Burnquist, Daewon Song and Rodney Mullen bombed downhill to the secret skatepark (IYKYK) for a concrete bowl session to the sounds of Tony Hawk Pro Skater 2. Mosey back to the flag for a COT.

2 red oaks preferring terra firma descended upon the friendly confines of Byrd Park for a mid-week beatdown. Here is the skinny: THANG: Mosey to circle for warmarama:arm circles, helicopters, Don Quixote, Merkins, Flutter Kicks, LBC Mosey to Carillon Field for 4 corners: Merkins, Squats, Shoulder Taps, LBCs (x10, x15, x20, x25), then Reverso Mosey to Amphitheater for modified ladder ascension: alternate incline Merkins with step per leg on corresponding number of steps (1-18) Mosey to Vita Trail for one loop and some monkey bars. BTTVSF MOLESKIN: WDog was a lighter than usual with a few regulars opting for the…

Not quite but surprisingly close! Four locals and three downrange attended a SOJ takeover. Thang – mosey to circle – warmup (SSH, squats, Don Q, Heels). Carillon field – bear crawl sideways across field, merkin ladder up to 5 and back down to 1, Bernie sanders back. Full length field – partner up for Love Hill. Lunges and broad jumps until reach other side. Circle up for merkin challenge. increase merkins with 1 burpee in between up to 7 and back down. Mosey to rusty cage with a stop at picnic tables for dips. Triple check – pull ups, jerkins,…

3 men of F3 ready for some long moseys with a little boot camp thrown in. Let’s gooo!! 1 Mile MoseyWarmarama: SSH, Helicopters, Arm Circles, Imperials Walkers, Merkins, LBC. The Thang:Cross the Bridge – 10 Squats every light pole.Cross the Bridge back – 10 Ukranian Solders every light pole. Long Mosey to the Amphitheater.Escalating Merkins to the top. 1 – 18. BTTFNumberama, NameramaAnnouncements (See Slack)YHC took us out. (Prayers for Fudd’s sister). Almost 3 miles. Great to have Limey (downrange from Charlotte) who is in town for work. We were about .5 miles into our Long Mosey when he found…

One crusty, old broken-down PAX rolled into WDog with high hopes of delivering his first beatdown in a while. Was it the allure of the fartsack or the name on the Q sheet that kept the PAX away? Were more than one PAX the victim of an electric dirtbike snafu? If a tree falls in the woods and no one’s around does it make a sound? Who knows, but there was work to do so off YHC went. WARMORAMA: SSH, arm circles, dead man hang, Copperhead squats at the VSF. THANG: Mosey to the Rusty Cage for: Jerkins x 10…

The hitch AI bot sent the signal and two heeded the call. The thang – quick warm up to wait for others and then off we went. Basically a 3.1 mil run with intermittent fasting, just kidding, intermittent stopping for various exercises. Route – past Carilon down street to road at the bottom of Love Hill through to Sunday Funday and across the bridge. Return back the way we came. Sometimes small numbers is just what the doctor ordered. Lots of good conversation between the three in attendance. Stay healthy and stay at it. -Singer