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…

Nine butchers showed up for another morning in the cold meat locker. Here’s how the meat was cut: COP: LBCs x 40 – Happy birthday week Gumbo! / SSHs x 10 / Helicopters x 10 / IWs x 10 / Russian Soldiers x 10 New York Strip: Merkins and Mountain Climbers (2-count). 5 Merkins + 5 MCs / 10 Merkins + 10 MCs / 15 Merkins + 15 MCs / 20 Merkins + 20 MCs. Then run to the end of Carillon field and back. Repeato for 12 minutes. Ribeye:  Squats + SSHs 5/5 10/10 15/15 20/20. Crabwalk across short Carillon field and…

18 of RVA’s finest conquered the fartsack and enjoyed a balmy morning saunter through the park at WDOG.  Here is how it went down: Mosey to the circle in front of the Carillon, warm up running the circle with some inside and outside shuffles and some straight forward running.  Circle up, all IC: Don Quixote x 10, Helicopter x 10, SSH x 20, Merkin 1.5’s x 10, LBC x 20. Worlds’s Longest Triple Check: on the long triangle, partner 1 bear crawls the short road, runs down the hill, and runs backwards up the hill.  Partner 2: Copperhead squats, and…

Lockjaw’s 11 greeted a midweek post with nothing but maximum effort. The Thang Long jog down the road to the circle on the other side of the Carillon for COP. SSH Helicopters Don Quixote Russian Soldiers LBCs Off to the main field for Lindsays around the field.  Merkins and Box Cutters.  Run the long sides and karaoke the short sides.  Russian Soldiers for the 6. Partner up for Wilson’s Clown Punching Cockroaches: 3 sets of 20. Position on the side of the field and partner up.  Wheelbarrow across and 10 Derkins.  Swap positions and return.  Repeat so everyone goes two…

A strong 11 made their way to WDOG for a post election workout.  Some stayed up late for election results, while others enjoyed the first College Basketball games of the Season.  In either case, all were ready to roll at 5:30. Mosey to large traffic circle where we continued in a single file jog around the circle for warm ups.  Cherry pickers, jog, inside shuffle, outside shuffle, jog, walk in squat position, jog, Army crawl into Bear crawl, jog, recover. COP: DQ’s, SSH’s, Russian Soldiers, American Hammers, Freddie Mercury’s. Thang: Stay at circle-Ring of fire:  PAX jogs in place, Q calls out fire…

17 Goblins rose from the grave for a howling Halloween beatdown.  EF planted the Flag.  Here’s how it went down. SLAUGTER Starter Burpees x 20 Mosey to circle next to Carillon Circle of PAIN (IC) Merkins Wide Grip Merkins Diamond Merkins Chuck Norris Knerkins Hand Release Merkins Shoulder Tap Merkins SSHs BERMUDA TRIANGLE BEAST – Lt. Dans, Crabcakes, Imperial Squat Walkers (Bernie uphill round 1 and 3) Cut the head off the Beast and mosey to the cage HANG MAN Overhand Hang Chin Over Bar Hanging Heals to HELL Underhand Hang Chin Over Bar Hanging Heals to HELL Mosey back…

16 Warriors of the Gloom howled at the full moon for this week’s edition of WDog. Mosey to the Amphitheater for COP. Hillbillies Russian Soldiers Don Quixote SSH Crabcakes What goes up… Ascending count of Box Cutters up each step to the top. Must come down…. Descending count of Derkins down the steps to the bottom. When in Rome – Head to the Rusty Cage for the following: 7 pull  ups, 7 Jerkins, 14 dips – three times through Mosey to the main field in front of the Carillon for Dora Partner 1 will run the length of the field…

A pax of thirteen strong braved the Seal Team parking job to attend Shakedown’s birthday celebration beat down.  Unfortunately for the birthday boy and the rest of the pax, he has a nasty cold, so Lab Rat stepped in.  The beat must go on, so here is some stuff we did: COP- SSH, IW, helicopters, DQ, WW2 situps, arm circles, hand release merkins Rusty Cage- partner up, 50 pullups as a couple. Proper Dora- 1 merkin, 2 situps, 3 squats.  Partner runs around amphitheater. Fun with wood- pick up a log and work out:  curls, overhead press, overhead squats, over…

https://www.youtube.com/watch?v=P9aBS5mYjAw 18 Pauly Shore look-a-likes posted for Spring Break 1997: Cancun. It was so hot, it took four to make a thing go right. Here’s how it went: Vinny Q: Invisible Jump Ropes IC / Helicopters IC / SSHs IC / LBCs IC / Scorpion Kicks IC. Mosey to boulders lining road near toll booth. Hot sand Indian run: PAX works beach body incline merkins while lead beach goer squeezes out 10 decline merkins then runs to the front of the stage (head of the line). Repeato through the PAX. Everyone’s gotta get swole. Handshake Q: Mosey from the beach…