F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: WDog

Byrd Park

A mighty 13 showed up to do a lot of partner workouts on 2/13. A sign from the cosmos or maybe just a lucky day to work out with the Pax? Mosey to the first circle for COP. Russian SoldiersHelicoptersInvisible Jump RopeDon QuixoteOne legged leg lifts – right over leftOne legged leg lifts – left over right Back to the Penny Stage for Touch a Tree with a partner. 4 Trees – BTTW6 Trees – Box Cutters8 Trees – Flutter Kicks Finish up with 20 PLTs, three times through. Back to the Rusty Cage and partner up. Pull Ups -…

The beloved beacon of beatdowns to come, SWIRLY’s headlights cast a welcoming beam upon our COT arena. YHC planted the ShovelFlag, and a strong PAX of 17 gloom warriors quickly converged to bask in the warmth of the 2nd F. There was some amusement in contrasting HANDSHAKE’s XXXXL shorts with the cheek-huggers worn by SHAKEDOWN, and then it was time to mosey… The THANG: Mosey to COP #1: (The usual Circle) Don Quixotes – IC x10 slowly Imperial Squat Walkers – IC x10 Around the World Lunges – IC x5 rounds Mountain Climber Merkins – YHC attempted IC, but after…

Dr. Tryhard emerges from his vehicle with his newly constructed shovel flag and successfully plants it as a signal to others that its time to leave the comfort of heat. The watch says go and off we went to the first traffic circle for COP. The Workout Don Quixote Helicopters Russian Soldiers One legged leg lifts – right leg One legged leg lifts – left leg Over to the Amphitheater for descending count Box-Cutters starting with 18. Partner up for 3×20 Wilson’s dying cockroaches. Work your way up with ascending count incline merkins.  Some planking at the top while we…

18 of RVA’s Finest arose this morning to post at W-Dog in hopes of continuing our journey to be the best men we can be! 0530….time to mosey. COP…x 10 Don Quixotes, x 10 Russian Soldiers, x 15 Copperhead Squats, x 10 Flutter Kicks, x 20 LBC’s, x 10 HRM’s, and x 10 Boo-ya Merkins. Mosey to The Rusty Cage=Exercise 1- partner up for the fun of it. Perform as many pull ups as possible, OYO or with slight assistance.  Mosey to the field in front of the stage and keep your partner. Exercise 2- As many sit-ups as possible in…

Twenty-four regulars and one FNG posted today to help YHC remember and honor some very important people in his life, and to search for the why. And while we may never find the answer, may we rest easier knowing that “the purpose of our spiritual journey is to not replace the darkness with light, rather it’s to integrate and honor all the parts of ourselves … all of life’s energies.” – unattributed. We started off with a COT, where YHC shared a very personal story. On January 16, 2002 at 1:12 p.m. a classmate entered my law school and went…

20 studs posted for WDOG this morning and here is how it went down. COP : SSH’s, Helicopters, Windmills, IW’s, Cross leg lifts, APD’s, Merkins 4 corners on the field : 10 merkins – 20 Cap Thors, 30 LT Dan’s , 40 Burpees Indian run followed by Indian Run pole smokers – 4 pole smokers while pax holds 6 inches run to the end of the line. Steps : 4 incline merkins @ each step up – 4 dips each step down. Modified Love Hill : Partner up run to the fence – 2 exercises – broad jump burpees -…

23 Men including 4 visitors from North Carolina and 1 FNG arrived at Dogwood Dell to burn off some those Christmas calories. At 5:25 YHC climbed out his car, open the back and say grab a block. At 5:30 we got to work. this is how it when down With cinder blocks in hand mosey to the circle in front of the amphitheater COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, LBC’s, Dying Cockroach, Arm Circles THANG Mosey to the top of the Amphitheater Descending Ladder – Start with 18 Decline Merkins with Hands on the block, then 17 and so on…

19 fine young men ready to enter society posted for F3 Finishing School. The air was rarefied, and the links were cuffed. Shall we… Coat Check: Helicopters (12) / Invisible Jump Ropes (12) / SSHs (12) Mingling: Jacob’s Ladder Clock Work with Merkins (10) and WWIIs (10) at each hour. Mix them all in back and forth – side to side – in the amphitheater parlor. Social Graces: Triple Check on stage. Timer has 20 / 15 / 10 Jack Ass Merkins. Gentleman 1 holds elbow plank while gentleman 2 performs kneeling air presses. Etiquette: Bottom step of amphitheater – 1 dip. Run to…

19!  That is the number of studs willing to navigate the ice and snow this morning for what would be a challenge for YHC to conduct a seamless routing.  To YHC’s knowledge, we were free of any injuries due to icy conditions. 5:30 and were off to the nearest circle.  COP: Couple of laps around the circle to get the blood pumping, DQ’s, Windmills…sort of, SSH’s, Hillbillies, Russian Soldiers, LBC’s, WW1 snow angels…YHC was not heavy enough to break through the top layer of ice to form a good angel. The Thang: Stay in circle, full PAX to one side. …

14 F3RVA regulars and 1 visitor from the South entered the morning gloom for a beatdown in perfect weather.  It went something like this: Mosey to first traffic loop for COP.  Invisible Jumpropes, DQs, Arm Circle (Front and Back), and LBCs. Mosey to the Carillon field for Quarterpounder.  Run to the 25 yd line-25 merkins-Run backwards to start, Run to 50 yd line-50 squats-Run backwards to start, Run to 75 yd line-75 Mountain climbers-Run backwards to start, Run to 100 yd line-100 SSH-Run backwards to start. Mosey to Rusty Cage for 5 hanging leg lifts, 5 pullups, 5 jerkins.  Repeato…

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