F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: WDog

Byrd Park

A Lucky Seven converged for a mid week beatdown. Here’s what happened: COP in Amphitheater: Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // Lt.Dans // LBCs // Crabcakes // Merkins // Peter Parkers // 21s // Burpees Dora in Amphitheater: P1 runs the circuit, P2 performs exercises.100 Jump Squats200 Incline Merkins300 2-count Flutter Kicks Rusty Cage:Round 1: 5 Pull Ups // 10 Froggers // 15 LBCs . 3xRound 2: 5 Body Rows // 10 Plank Jacks // 15 Reverse Crunches. 3xRound 3: 5 Chin ups // 10 2-count Inverse Crabcakes // 15…

4 determined men woke up and ready to take on everything Wdog has to offer (everything outside the fence). Here is how it went down: Mosey to the Courtyard pass Burpee Row for COP: SSH x20 Squats x10 Helicopters x10 Arm Circles & Reverso x10 Don Quixote x 10 Merkins x10 Imperial Walkers x20 Mosey up to around the stairs for Quadruple Check (or more like Triple Check, but with 4 people) P1: Run Stairs Twice P2: Merkins P3: LBC’s P4: Flutter Kicks Mosey Back to Burpee Row 3 Burpees for Every Lightpole on the way back and end at…

YHC has never been lucky at cards, and YHC wanted the PAX to share in that lack of luck this morning. YHC was banking on it being a quiet Wdog morning but instead the numbers were high, and so were the spirits and YHC tempered those spirits with what came next. COP: YHC led the PAX in some light stretching stretch hands into the air, then touch your toes, then arm across chest and stretch, then do other arm, then helicopters, then Donny Q’s. All done at a very very slow pace. Then fun started, YHC pulled out a deck…

Three brave men showed up for the beatdown in rainy morning. YHC felt strong need for stretching workout so here is how it went: Mosey to the Amphitheater. COP: deadman hang x 10, arm circle x 10, helicopter x 10, imperial walker x 10. Exercises: Side Lunge Stretch, Calf Stretch, Chest and Shoulder Stretch, Glute Bridge, Standing Quad Stretch, Wilson’s Wife, Standing Hip Flexor Stretch, Butterfly Stretch, Standing Hamstring Stretch, Reclining Figure 4, Lying Knee-to-Chest Stretch, and etc. Numbers and Names. Announcements: BRR Swirly took us out. NMS: Swirly shared a lot of stories about the BRR.

One day late, but 5 of Richmond’s finest showed up for a W Dog beatdown. Here’s how it went down… Quick mosey to get the muscles warmed up, down the hill toward the river and pump house, to the circle at the bottom of Hitchhiker’s triangle hill. COP SSH’s x 20 Arm Circles x 10 Helicopters x 10 Don Quixote’s x 5 That was enough.. Mosey to the stage to grab some coupons! Head back to Hitchhiker’s Triangle. All were completed with Coupon in Hand (mostly…) The Thang 1st: murder bunny to stop sign, then mosey with coupon down to…

Six brave men showed up for the beatdown in a beautiful morning. Here is how it went: Mosey to the field in front of the Carillon Courtyard for some warm-ups COP:Dead men hang x10, Arm circle x10 (both direction), SSH x20, Imperial Walkers x10, American Hammers x10, Reverse Crunchs x10, and Merkins x10.Exercise# 1Circumnavigate Carillon Field, running lengths, bearcrawl far end, returning to the courtyard to complete reps IC for the SIX.Round 1: 20X American Hammers, Round 2: 20X SSH, Round 3: 20X WWII.Mosey to the rusty cage.Exercise# 2Mini Murph Challenge: pull-ups x33, merkins x66, and jump-squat x100.Mosey to the…

So on this day in 1986, YHC broke out of the rat line and in celebrating this occasion that happened 35 years ago the following went down on this cool 30 degree morning for 5 F3 brothers that showed up for a morning sweat party: COP We mosey to the Amphitheater and perform 20 SSH, 10 DQ, 15 Helicopters, 15 arm circles (10 small and 5 big), reverso, 10 Russian Soldiers, 10 Imperial walkers, 10 4ct LBC’s, 10 reverse scorpions, 10 Iron Cross, 10 scorpions and 20 merkins. THANG Since we had five we divided into groups of 2 (YHC…

YHC was awake early this morning as being the Q will do that to you sometimes. Worried about possible freezing conditions as a run Yesterday morning with Hash (my 2.0) was slick in some spots on the road, left early to ensure the commute was ok. Arrived safe and sound. YHC set up and here is what went down: Mosey to the bottom of hill (due South) toward the river and pump house and circle up for the COP COP We start with 20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial walkers, 10 American Hammers, 20 LBC’s, 10 Scorpions…

6 strong posted for WDOG this morning and here is how it went down. Mossy to the former police statue for warm up exercises ! Mossy to the steps on the hill to the water plant – one guy runs up and back twice on the steps while others do exercises which are – LT. Dans – American hammers, LBC’s, Crabcakes. Each pax runs the steps twice . Mossy across the street to the field for some four corners. 10 20 30 40 merkins – lunges and karaoke in between 5 10 15 20 burpees – Russian solder – Bernie…

Five brave PAX showed up in a relatively warmer morning for the beatdown. Here is how it went: Mosey to a small circle court on the way to the tennis court. COP:10X dead man hang, 10X helicopter, 15X arm circle, 10X imperial walker, 10X merkins, 15X LBC, 15X American HammersMosey to the tennis courtExercise #1Elevens: run to the other side of the court and 10 merkins and bernie sanders back and 1 reverse crunch and 9 merkins and 2 reverse crunchs, and so on.Exercise #2Four Corners: 1st Round – run to each corner and do the following exercise. 1st corner:…

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