F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: WDog

Byrd Park

14 strong posted this morning for WDog. Here’s how it went down: COP: SSHx25 // DQx10 // Arm-circlesx15/Reverso // Helicoptersx10 // Merkinsx15 // LBCsx15 // Crabcakesx20 Mosey to Rusty Cage: Triple check. Pull-ups // American Hammers // Run to the Hydrant and back Mosey to Amphitheater: Start at bottom step with 1 Incline Merkin // 1 Dip // 1 Box Jump, work all the way up to 18 Incline Merkins// 18 Dips // 18 Box Jumps COP to wait for the 6: PTLsx20 // WW2sx25 // Mountain Climbers x25 Final YHC Birthday Exercise in honor of my grandpa, who every…

Fourteen posted for a new – possible – summer staple of F3RVA. No one was injured during the filming. Here’s what was captured: Mosey down to the Pipe Loop. Circle up. Helicopters x 10. Russian Soldiers x 10. SSHs x 20. Time to roll tape. Pipe Loop 11s: Divide PAX into two groups to spread out. First group starts out on the run. Second group starts out with the 10 WWIIs at the trail spill-out, then crab walk to the head of the trail for 1 LBC. 10 loops on the trail in total. Enjoy. Plank-o-rama for the six. NA…

What a glorious day for thirteen men to arrive at Dogwood Dell on the 12th day of June with temperatures in the 50s for a beatdown that went something like this. COP SSHs – 25 ICArm Circles – 10 Small, 5 Big IC, ReversoStep Back Lunges – 15 ICDon Quixotes – 10 ICOne Legged Lunges – 15 IC, Switch leg for 15 ICHelicopters – 10 ICBall Dippers – 10 ICMerkins – 10 ICAngled Knee Jumps – 10 ICFoot to Hand Mountain Climbers – 10 ICLBCs – 25 ICAPDs – 25 ICFreddie Mercuries – 20 ICBurpees – 10 IC The Thang…

A cool dozen posted to W-Dog this morning (including one F3 traveler up from F3Highlands) for a mid-week serving of Gumbo. Today’s menu was as follows: Mosey to the usual circle and one lap around, then down into the Amphitheater for COP (man there is no better COP location in RVA than the Amphitheater – that got the blood pumping). COP included the following all IC: SSHsDQsImperial WalkersTempo MerkinsFreddie MercuriesFlutter Kicks THE THANG: Base Work Spread out at the base of the Amphitheater and complete three rounds of Box Jumps and Alternating Shoulder Taps as follows: 10 Box Jumps OYO…

16 Super Studs showed up to W Dog this morning conquering hump day free of charge and filling our tanks with blessings and spirit! 0530…time to mosey. And over to Byrd Lake we went. COP- x 15 Copperhead Squats, x 25 SSH, x 15 Box Cutters, x 15 Flutter Kicks, x 10 Merkins. Enough….let the work begin. Paula Abdul= run to third light post, than run Bernie Sanders style back one light and perform 10 Merkins. Repeat the entire length of the lake. Halfway through, audible from Merkins to WWII situps. Instead of 2 steps forward, 2 steps back…..modified F3…

YHC knew today would be “super” and The Gloom would be pumped up for Hardywood is back in town. 13 Tried and True Super Troopers posted to see the sunrise but get a little work in before “work.” With Bodos sipping coffee and closing his car door at 0530, time to mosey. COP in front of the Carillon-Memorial Weekend approaching- and is goes a little something like this…. x 15 Copperhead Squats, x 43 SSH, x 20 Imperial Walkers, x 20 Box Cutters, x 44 LBC’s, x 10 Merkins. Mosey to the amphitheater. Lindsay-Starting at orchestra level, x 30 Freddie…

13 showed up for a Swirly Q and this is what happened: 10 Burpees OYO Mosey to Pump House Road for COP. Line up on side of road. SSH, DQs, Copperhead Squats, Merkins, LBCs. Bear Crawl to other side of road between exercises. Mosey to Nickel Bridge. Run across bridge stopping at every light pole for 2 burpees all the way to Buttermilk Trail. PAX returns with first person to trail. Mosey to bottom of hill on Pump House road. Up the hill via, Bear Crawl, Bernie Sanders, Lunge and Mosey to brick building. Chicken Pecker Line of Fire. 5…

21 Old Faithfuls showed up for YHC’s VQ at the Dogpile. In honor of the 70th birthday of YHC’s mother, our routines were carried out in increments of 70. The Thang: COP SSH x 20Don Quixote x 10Helicopters x 10LBCs x 15Hand Release Merkins x15… For a total of 70 Mosey to the Stage and partner up Dips on the stage, partner holds legs x35 hands facing forward, x35 hands facing backwards, for a total of 70 eachPLTs, 2 sets of 35 for each man, for a total of 70 eachHand-stand merkins (or swirlies), each man x35 for a total…

16 pax decided to follow Lab Rat and jump up on the sofa to protect their precious feet from the burning lava below. With no mothers to yell at them to get off the furniture, they proceeded as follows: Warmup COT to keep from pulling anything.Balance lap around the loop staying on the curb. Everything not curb is lava.Run along the curb when available to the rusty cage.Get to Higher Ground: Partner assisted muscle ups X5: Pullup, then keep going until you are above the bar with arms straight.Partner assisted bar swings X2?: Pullup, then swing your feet above the…

Ten PAX started their hump day right at Wdog and were met with perfect conditions. With several hundred newbies arriving for the Pay for your Workout version we moved around the AO to get it all in: COP: SSH, Don Qs, Merkins, Flutterkicks, Scorpion Kicks. Down to Amphitheater and into the newly replaced lights. Make your way up steps: Alternate each step up of 5 HRMs and 5 V-Ups. Mosey over for: Burpee Road: Split PAX even and head up Blvd for 2 burpees each light, switch and head back to field. Partner up: 3 Sets of 30 Boxing Cockroaches.…

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