15 Strong arrived this morning in hopes that the rain would hold off just long enough. Mumble chatter was good at The Gloom this morning. 0530, time to mosey. COP on the bricks in front of The Carilion…..x 15 Imperial Walkers, x 10 Don Quixote’s, x 20 SSH, x 15 Flutter Kicks, x 15 LBC, and in honor Hardywood, x 15 Hand Release Merkins. Enough, let’s get it started! Mosey to The Lawn. Part 1- run the length of The Lawn and 5 merkins, run again and 10 merkins, run again and 15 merkins, and run a 4th time with…

A naughty 9 descended upon WDog to greet the day.  This is what transpired more or less… COT:  Helicopters, DQ’s, Imperial Walkers, WWII’s, HR Merkins Descending Merkins and Bear Crawl:  7 Merkins, Bear Crawl to Center of circle, 6 Merkins, Crawl Bear Back.  Repeato until down to 1 Merkin Run to base of hill past far circle.  5 burpees on bottom, run to top, to 20 of stated exercise, run back down, Repeato:  15 Minutes.  Excercises were WWII’s, JSquats, Merkins. PROPER Doras:  100 Merkins, 200 M-Climbers, 300 LBC’s.  Partner runs to Flower pots and does 10 Decline Merkins and runs…

20 of the finest F3RVA men showed up at WDOG to better themselves and this is what happened: Circle up around Shovel Flag in plank.  Bear Crawl to middle for 5 merkins and Crawl Bear back out.  Helicopters, SSH, and DQs. Mosey to far side of Carillon field about 100 yards from the south side for The Michigan.  10 yd sprints, 8 80 yd sprints, 6 60 yd sprints, 4 40 yd sprints, 2 20 yd sprints, and 1 10 yd sprint. Mosey to amphitheater for Self Destruction.  1st step perform 1 squat, 1 merkin and 1 v-up.  2nd step=2…

14 strong posted for WDOG today and here is how it went down. Mossy – COP : SSH’s, Windmills, IW’s, Flutter Kicks, LBC’s. Pipe Loop : Partner up – run the loop – 3 exercises – 100 LT. Dan’s – 200 merkins – 200 Captain Thor’s Rusty Cage : 3 sets of 5 chin ups – 3 sets of 5 burp up’s Amp Theatre: 2 incline hand release merkinis at each step . Mary : 6 inches Mossy back to the flag. The first day of summer – longest day of the year – felt  like a great time to…

An even 13 old school rap afficionados posted at WDog to beat the heat and reminisce about when rap music used to be good. Mosey to field beside amphitheater for COP by a sign that says stay off grass. COP: Helicpoters x 12 / Willie Mays Hayes x 9 / Reverse Sit-ups x 12 … Mosey to hill behind amphitheater. THANG:  Big Ass Clock Merkins OYO x 3 Merkins at each hour, clockwise. Sprint down and out of bowl to tree at the top, then bring it back for another round of BACM’s OYO x 3 at each hour, this…

10 warriors rose to greet the dawn of a new day.  Despite near certainty of that the recent paramilitary exploits in our fair city may involve a certain right swiper, we can confirm that Toucan was not involved.  According to legend this Wednesday beat down went a little something like this. COP:  Mosey to circle for exercises in cadence.  SSH, DQ, WWII, Flutter Kick, Merkin Mosey to bottom of amphitheater: Ascending Incline Merkins:  1 through 18 Descending Decline Merkins: 1,2,3,4,5,6,7,8,9,9,8,7,6,5,4,3,2,1 Mosey to Valley of Doubt: Burpee Triple Check:  Each pax picks a poison.  One pax runs the Valley of Doubt,…

What started as an elite 8, but our numbers became 10 as a couple of LIFOs rolled in. COP Helicopters Don Quixote Russian Soldiers SSH Carolina Dry Docks Over to the Rusty Cage – 7 pull ups/7 jerkins x 3 Elbow plank for 90 seconds! Mosey over to the bottom of Love Hill and partner up again. Partner 1 runs to the top of the hill (first small sapling beyond the last big tree) Partner 2 performs Bear Crawls.  Swap positions and then repeat with lunges and bunny hops. With your partner, 8 Boo-Yah merkins. Mosey to the amphitheater and…

18 sunrise samurais cut through the humidity this morning in order to escape the fartsack to gather at WDog for Wednesday morning beatdown and it went a little something like this… COP: Circle up in front of the Carillon SSH x 25 Helicopters x 10 Don Quixote x 10 Imperial Walkers x 10 Russian Soldiers x 10 Merkins x 10 LBC x 25 The Thang: Short theatrical mosey to the orchestra pit of the Amphitheater of Pain (most underrated Motley Crue album) 11’s – burpees at the bottom, V-ups at the top. Thanks for Kubota for the technically exquisite demonstration…