F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: WDog

Byrd Park

Four strong men came out for the beatdown in a beautiful but hot and humid morning. YHC felt it would be a good idea to work out with music. Here is how it went out: Mosey to the grounds of Dogwood Dell for COP. Deadmen Hang – 10 IC, crossed-leg stretch – 5 IC, Arm circle – 10 IC, Imperial Walkers – 10 IC, SSH – 25 IC, LBC – 20 IC, American Hammers – 20 IC, Flutter kicks – 20 IC, Merkins – 10 IC, Scorpion Kicks – 10 OYO. Mosey to the field in front of the Carillon…

A studly seven gloomschool pupils posted to WDog this morning for their midterm exams – here’s how they got straight A’s… The THANG: COP #1: Mosey to 1st Grass Circle Welcome & F3 Disclaimer Nancy Kerrigans x10 ea leg DQ x10  Opus x10 Hairy Rockettes x10 AmHam x20 FreddieM x20 COP #2: Mosey to Penny Stage Carry Coupons back to Carillon Field Tea Party Twists – Partner up and sit back to back in People’s Chair. Twist to pass coupon around x10 rotations. Repeato x3 sets, each set followed by Wheelbarrow across field width & back. Block Curls x10 IC COP…

Three studs gathered for some sweat and salvation at WDog on this glorious 70 and sunny morning. According to legend and local balladeer Elliot Yamin, this hot potato beat down went a little something like this. Hardywood starts it off Long mosey in front of The Carillon. COP: SSH X 20, CS X 10, IW X 10, WWII X 10, FC X 10, AH X 10, HRM X 10 Mosey to Rusty Cage Triple Check: Pull ups, Jerkins, run to fire hydrant Pass to Bodos Mosey to the bottom of Pipe Loop Another Triple Check: Run Pipe Loop, bear crawl…

YHC and couple others came in hot, 5:30 hit and we were off. According to Kurt Loder, here’s how it went down. COP Mosey to circle for a range of excercises: Nancy KerrigansImperial WalkersDon QuixotesJazzerciseLow ScissorsNolan Ryans THANG #1 (The Michael Jordan) Mosey to field run halfway between each of the following: 69 LBCs69 Squats69 Flutter Kicks69 Lunges THANG #2 Mosey to small stage, partner up, retrieve a coupon. Partner one runs down to amphitheater, while partner two does coupon work. Rinse and repeat to get two sets of each excercise: Lion KingWe’re Not Worthy!Manmaker MerkinsCusak Squats (Say Anything) Mosey…

6 warriors arose to greet the dawn of a new day. According to legend, it went a little something like this. COP: 5 burpee OYO, Lunges X 20, dead man hang, SSH, WWII, AH, AHAC, FC, HRM Mosey to stage and grab coupons, head to amphitheater. Double Dora: Teams of 3 set up two exercise stations, one on the top step and one in the bottom. The runner goes between stations. Each station must complete the following: 100 Coupon Merkins, 200 Squats on coupons with alternating hands touching the ground on each rep, 300 two count flutter kicks. Long Walk…

YHC looked at the morning temperature greeting with the morning alarm and it was 75 with humidity, shaping up for a tough workout for 6 who showed up for a WDog hump day beat down and here is how it went down: COP Mosey to first crop circle (YHC realizes he has 2 left handed gloves…great) we do a lap and circle up for the following: 20 SSH, 10 DQ, 15 Imperial Walkers, 10 Russian soldiers, 20 LBCs (10 4 count), 10 Reverse Scorpions, 10 Scorpions and 20 merkins. THANG YHC decided to mosey down to the pipe loop via…

“Our petitions have been slighted; our remonstrance’s have produced additional violence and insult; our supplications have been disregarded; and we have been spurned, with contempt, from the foot of the throne! In vain, after these things, may we indulge the fond hope of peace and reconciliation? There is no longer any room for hope. If we wish to be free, we must fight! I repeat it, sir, we must fight! An appeal to arms and to the God of hosts is all that is left us! It is in vain, sir, to extenuate the matter. The war is actually begun!…

7 local dogs and one wolf from the north arrived on a cooler/windy mid May morning for a ground and pound beatdown This is how it went down Mosey to the First circle Slaughter Start for Opus’ Birthday today 51 Merkins COP (ALL IC) – SSH, DQ, Helicopters, Hillbillies, LBC’s, Windshield Wipers, Arm Circles THANG Mosey to the Amphitheater Up and Down – The PAX did increase and decreasing reps up (start w/ 1 rep) and down (start w/ 18 reps) the rows of the amphitheater. Exercises were as following: Bow Jumps UpDecline MerkinsLBC’s Up2ct American Hammers Down2ct Flutter Kicks…

Six stalwarts posted to WDog this morning to see if the recently advertised pile of cinderblocks would make an appearance. Yes, yes it would. COP – Helicopters x 10, Don Quixotes x 10, Russian Soldiers x 10, Imperial Walkers x 10, Hello Dollies x 10, Flutter Kicks x 20, Mountain Climbers x 10 Mosey to the stage, grab a coupon (pax survey says these are heavier than the last batch), and on to the Carillon field for: The THANG – Quarter Pounder with Cheese Run w/ coupon to 25 “yard line” + incline merkins x 25, Bernie S. back Run…

“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” – attributed to Buddha Five freedom loving warriors arose to greet the dawn of a new day. According to legend it went a little something like this. COP Swirly – arm hangs, tip toes, SSH, helicopter, merkins, hold it Mosey to Rust Cage Hang for 3 seconds, hold for 3 seconds. 3 rounds Grab a coupon for 20 burpees Jerkins X 10. 3 rounds Oyster took the baton and headed to the amphitheatre. Partner up. One partner runs the permiter, the…

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