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…

19 of the finest F3RVA men started the day like this: Run a mile (with 10 Burpees OYO halfway) ending at the Rusty Cage to perform: 10 rounds of 10 pullups, 20 merkins, 30 squats (The Murph) Perform an extra credit round. Run a mile (with 10 Burpees OYO) halfway, ending back at the flag. Numberama, Namearama, Gomer Pyle tooks us out. Announcements: Shakedown and LabRat are running at 1130 today.  Contact them if interested. Wilson has a golf tournament this Friday. Shakedown is shaving is head. Phonics mentioned the Summer Challenge of hitting all the F3RVA AOs between Memorial…

YHC morning started with a text from Swirly stating he was hitting the trail with TYA so no Big Blue. YHC gladly took pole position upon arrival at WDog and the flag was planted. 14 men arose to a glorious morning and told the fart sack, not today!! 0530….time to mosey with a few PAX coming in hot but quickly able to catch up. And it goes a little something like this….COP–Don Quixote x 10, Windmill, I mean, Helicopters x 10, Imperial Walker x 10, Copperhead Squat x 10, Flutter Kicks x 20, Freddie Mercuries x 15, SSH x 20.…

10 strong posted in the spring rain this morning and here is how it went down. COP: SSH’s, Helicopters, Windmills, IW’s, Merkins, LBC’s Flutter Kicks, Squats, Pole Smoker Indian run : – 4 pole smokers run to the end of the lone pax holds 6 inches. Why don’t you just meet me in the middle : bear crawl to middle of the circle – 5 hand release merkins crawl bear back – polar bear to middle of circle 5 WW11’s crawl bear back – army crawl middle of circle – 5 clerkins – crawl bear back. Rusty Cage : partner…

Fifteen came out to WDOG, 14 would finish and all were left to wonder on the way to the COP “where is Swirly” COP –  SSH, Don Qs, Merkins, Flutterkicks, Scorpion Kicks. Head to Rusty Cage Partner Up- 60 Burp-ups and 100 Dips while 1 man ran up towards Carillon and back. Head to Bermuda Triangle. First time 20 Heels2Heaven, 30 WWII situps, 40 Flutterkicks. Next round increase by 10. Head over to Amphitheater for Box Jump Escalator. Audible called around step 11-12. Back to flag for some Mary then close with RoF. BT, after some cajoling, took us out.…

16 aspiring Brick Masons took on WDOG this morning to perfect their skills at the art of Masonry.  As soon as conditions became 70 and sunny at 5:30am, YHC’s tailgate was dropped and coupons were acquired.  Let’s Mosey! Mosey around to the far end of the Carillon field for: COP w/ coupons!  All in cadence Arm Circles  x 5 big/5 small forward/backward Helicopters x 10 DQ’s x 10 Russian Soldiers x 10 Copperhead Squats x 10 Hand Release Merkins (HRM’s) x 10 Place coupons down on ground to give them a rest. Mosey to Amphitheater for: Escalating Incline Merkins…

12 stalwarts saddled up for today’s edition of W-Dog.  The horse-mounted police in Byrd Park tell the story this way. COP: Mosey to the first traffic circle.  Russian soldiers, SSHs, DQs, Johnsonville Hillbillies (flair required), LBCs, flutter kicks, and t-release mercans.  Quick stretch of the belly…mosey to the Great Lawn. Elevens: Snow angels and squats Short mosey to the Pull Off at the end of the Great Lawn Curb Crawls…1 mercan at the first curb…up to 5 mercans Mosey to the Triangular or Quadrangular Shaped Roads (recently the site of The Cooper) for Wild Pony Races: First rider jumps on…

12 brave souls emerged from the fartsack for a beautiful March morning.  Weather is turning to springtime finally and the temperature was a perfect 70 and sunny for the workout The Thang Mosey towards the road to the lake.  COP.  55 SSH, 30 arm circles, 10 windmills.  Mosey across the street and towards the lake.  Partner up for the Double Nickel.  First partner runs to the light, does five burpees and returns, second partner doing exercises.  Exercises are 55 hand release merkins, 155 jump squats, 255 WWII setups, 355, SSH, 455 LBC.  Mosey a few feet and grab a curb…

15 F3 studs greeted the first day of Spring by venturing into the 70 and sunny gloom.  Due to oxygen deprivation, I think this is what we did: Mosey to Carillon field to circle up around the F3RVA Success Donut sponsored by Holland Family Chiropractic and presented this morning by Woodfin.  (Both Big Blue and Little Blue cars were with us this morning) Exercises included : Invisible Jumprope, DQs, Arm Circles (front and back), merkins and LBCs. Mosey to corner of field nearest Carillon facing the short side.  One Pax member flips tire 5 times while PAX performs various exercises. …