YHC Q’d W Dog. Compared to Sunday Funday, this morning was deserving of board shorts and flip flops. 4 SOP!  YHC arrived with Big Blue in place and TYA hopping in back seat for early morning board meeting.   11 regular PAX members arrived for a hump day workout and YHC hoped to not disappoint! Mosey to bricks in front of Carillon for COP: Copperhead Squats X 15, Imperial Walkers X 15, Don Quixotes X 13, Invisible Jump Ropes X 15, LBC X 15, Flutter Kicks X 15, and Merkins X 10. Time to work. Triple Check- Run the Lawn and…

16 F3RVA regulars left the comfort of a warm home to push themselves in 70 and sunny weather.  This is what we accomplished: Mosey to first circle for COP.  Exercises included Invisible Jumpropes, DQs, LBCs, and Copperhead Squats all IC. Mosey to Carillon field for the Quarter Pounder.  Run to 25 yd line for 25 merkins.  Run Backwards to the start line.  Run to 50 yd line for 50 squats.  Run backwards to the start line.  Run to 75 yd line for 75 2-count Mountain Climbers.  Run backwards to start line.  Run to 100 yd line for 100 LBCs.  Run…

11 strong posted for WDOG in the gloom and here is how it went down. COP: Arm Circles, Helicopters, Windmills, SSH’s, Flutter Kicks, APD’s, LBC’s. Vita track : run the track pax stays together – at each obstacle stop and do 5 merkins and 5 captain thor’s – touchdown al gore until everyone is finished – 1 mile around the track. Long Curb Crawl :  bear crawl to the curb incline merkin – crawl bear back decline merkin – up to 5. Pole Smoker Indian Run : 4 pole smokers while pax holds 6 inches or 90 degrees – after…

20 strong (including 1 FNG) posted to an unusually warm last day of fall.  55 degrees and clear made several PAX throw off their long sleeve shirts and off we went for: COP – 40 SSH, 40 Merkins, 20 LBCs, 10 Imperial Walkers, 10 Don Qs, & Arm Circles thrown in for Flashdance NOT being LIFO. Head to Amphitheater:  5 Box Jumps up each step up to 8 Steps.  5 Derkins heading back down. Mosey over towards Rugby road. 3rd 500 –  Partner up for a total of 500 Flutterkicks.  1 partner runs up to circle, does 3 burpees then back…

11 strong attacked WDOG in the gloom  on the coldest morning  so far this year… COP: Merkins , Windmills, Russian Solders, Flutter Kicks, APD’s, LBC’s, SSH’s. Triple Check:  Run across field and back  – Captain Thor’s, Regular  Plank  on the run up elbow plank on the run back. Repeat 3 times Rusty Cage: Partner up : 3 sets of 7 jerkins  – 3 sets of 7 pullups Amp Theatre: work your way up the ladder 1-18   –  dip  and  incline merkin at each step. Burpee Shuffle: pax runs in place does burpee around the circle = 11. Mosey back to…

12 familiar faces rolled up to claim the Amphitheater as ours before the tomatoes strapped on their blinky shoes.  Here is what happened: COP- SSH, IW, DQ, arm circles, hand release merkins, LBc’s, crab cakes. THANG- Rusty Cage- partner up, do 50 pullups as a group…..scratch that, as a couple. The Beast of the Amphitheater (still taking names suggestions)- Beast inside the amphitheater.  Instead of using 25, 50, and 25 of a football field, you do reps every 4th step (or so).  As all Beasts go, 6 reps 6 times, 6 different exercises.  Derkins, box jumps, WW2 Situps, Lt Dans,…

14 evergreens rose to the trumpet call this morning for a dose of culture and crushin’ it. Here’s how it went down. This year is the celebration of the 125th Anniversary of the Pyotr Ilyich Tchaikovsky’s The Nutcracker.  If you are an avid listener of the podcast and/or happened to be at Batteau two weeks ago, then you already know that F3RVA’s very own Swirly is a grand patron of the arts — particularly the Richmond Ballet’s acclaimed annual performance of this holiday classic. So, while the Richmond Ballet hosts their dress rehearsal this weekend, Swirly was rather disappointed to…

11 Redwoods posted at Wdog for a history class by the numbers. It was Sunny and 70. THE THANG Slaughter Starter OYO(on your own) 100 Merkins Mosey to a COP 2 Merkins 21 Merkins 56 Merkins Mosey to Edge of Shields Lake Regular Dora 100 Merkins, 200 Box Cutter, 300 Squats- Partners run the Stair loop Mosey to Steps 53 Dips 35 Dips 96 Merkins Mini Dora 50 Merkins, 100 WWII Sit-ups, 150 LBC’s, running Stair loop in between each set Mosey back to the Flag 18 Merkins COT YHC took us out Moleskin By the Numbers, the Berkeley Hundred…

Fourteen minus one HIM’s (It’s like being on the 14th floor of a hotel….There is no 13th, but you KNOW what floor your on) embraced the morning for a monumentally adequate workout.  Keep reading to see what we did: COP:   SSH, IW, DQ, Arm Circles, Hand release merkins, heels to heaven Rusty Cage:  Partner up, complete 50 pullups with your partner. Proper Dora: Partner up, each team completes 100 proper Dora’s.  One partner performs exercises while other partner runs the carillon perimeter.  A Dora this morning consisted of 1 WW2 situp, 2 merkins, and 3 jump squats. Time Killerz:  Chicken…