An outstanding group of 23 men posted at WDog for this perfect June day.  With amazing weather, the Shovel Flag was planted and off the PAX went for a beatdown that went something like this. COP SSH Imperial Walkers Invisible Jump Ropes Don Quixote Arm Circles – Forward and Reverso Merkins Mountain Climbers LBCs Freddie Mercuries Mosey to the field Billiards Burpees – The PAX did 5 burpees at the right corner of the field.  Staying on the right, they then ran to the middle and did 5.  They then ran to the end and did 5 burpees.  They then…

14 (not a prime number) men took the red pill this morning and posted on ultimate prime day 5-31-2017 (all prime numbers), including one F3RVA RAMM Gears regular who was breaking the seal on the bootcamp for the first time, it may have been sunny and 70 in our minds but it was definitely thick and humid on the ground, and this is how it went down… Mosey to the circle in front of the Amphitheater for COP, including: Don Quixotes (super slow) x5 IC SSH x31 IC Copperhead Squats x17 IC Tempo Merkins (also nice and slow) x 5…

17 Willing and able Dogs showed up on this wet and rainy gloomy morning to welcome YHC to WDog for the first time. This is how it went down: Mosey to circle in front of amphitheater COP Invisible Jump Rope DQ Merkins WWII Sit-Ups Freddie Mercury LBC’s Arm Circle THANG Mosey to the bottom of the amphitheater Aiken Legs Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeat with sets of 30 and 10 Booyah Merkin Ladder With a partner starting at the…

14 strong (including one PAX from Charleston!) posted right at dawn at our old faithful friend WDog, here’s how it went down: Mosey to the flower pots on the front of the Carillon for COP COP: SSH 25x, DQ 20x (Abe Vigoda style), Russian Soldiers 20x, Merkins 10x, LBCs 20x THE THANG Luggage Carousel Triple Check: Station 1 (far circle): Sideways declined bear crawls, Station 2 (Ha’penny Stage): WW2SU Pace: Run between stations Repeato 3x, Plank for the six Quad-Splitter Triple Check: Station 1: Lt Dans, Station 2: Jump Squats, Pace: Lunges from flower pots to Carillon steps, run back, Al Gore…

12 outstanding warriors showed up for battle today at WDog.  The task were difficult, but all were successful in YHC’s one year anniversary with F3.  Here is what happened: COP – SSHs, DKs, LBCs, Merkins Mosey to the field in front of the Carillon. Triple Sprints:  In a team of 3, two members of the group are on one side of the field.  The other is one the opposite side of the field.  One member sprints across the field.  When he reaches the other side, his teammate sprints back.  After every sprint, individuals did 5 burpees.  When all teammates had…

18 F3 RVA men said H@#$ to the No to the fartsack and came to WDOG for some Tractor Tire fun.  YHC came in hot with an empty trailer bouncing behind the Jeepster, exclaimed 30 seconds gentlemen and off we went.  We accomplished the following: Mosey to the far end of the Carillon field for COP.  Exercises included: Invisible Jumpropes x 20 (unless your name is TYA, who would prefer SSH) SSH x 20 (Just so TYA did not feel left out) Up Downs (just to roll in the wet grass) Merkin Tractor Tire (sponsored by Holland Chiropractor Practice) Ring…

16 men (1 FNG), 6 killer deer, 2 good good slobber dogs, and 1 pissed off certified personal instructor staged themselves around Dogwood Dell in order to make backblast writing a breeze….just for YHC.  So here is what happened: -COP SSH IW DQ Dying Cockroaches Arm Circles “I miss Sippy Cups”- from curb, bear crawl in, 10 merkins, bear crawl out.  From curb, crab walk in, 10 merkins, crab walk out. -Rusty cage- 10 burpups, followed by 10 jerkins.  We out. -Parkour around killer deer. -Love Hill- partner up with shared head lamps.  One partner goes down to pet BoBo,…

Twelve strong took on WDog, along with other animals, on a rainy morning. COP- SSH, Imperial Walkers, Helicopters, Merkins, Flutterkicks, Bay City Scissors Front of Carillon for – Assault on the Carillon. 20 minutes of- Run up steps, 20 of an exercise each corner, 5 Burpees each time back at the star. Exercises were Derkins, Donkey Kicks, Jumpsquats, and Freddy Mercurys. Mosey down hill to bottom of Rugby Rd.- Alternate up road between Lunges and Bear crawl. Mosey to Carillon field – American Hammers, Heels2 Heaven, & Ring of Fire. Mosey back to the Flag.  BT took us out. NMS…

One shy of 20 descended upon Dogwood Dell to celebrate the 1 year anniversary of WDog. With Hot Potato in hand, this is what transpired… Swirly Q: Mosey to amphitheater for COT. Alternate incline Merkins and Dips, ascending up the steps to 18 totl. Run to Carillon, Bear Crawl up, Polar Bear across, then run down. Complete 20 Captain Thors, then perform Burpees until PAX is done (“Whew!”). Bleeder Q: BBC’s across field. Bear Crawl to 25 yard line, Broad Jump Burpee to next 25 year line, Crab Walk remaining distance (“Ugh!!”). TYA: 365 Lt Dans with partner – alternating a…

18 Pax members stumbled into WDog, all with plenty of time to spare – except for Phonics.  As expected, Swirly arrived early and had taken up residence with other Pax members in the truck. COP: 47 SSHs IC 1 lap of High Knee pulls 1 lap of Frankenstien Walks 10 Merkins IC Mosey to some area on the way to the pull-up bars   Abs of Fun 1: – 15 8 Count Swirlies – 12 4 Count Heels to Heaven – 8 10 Count Windshield Wipers – 12 4 Count ABCs Rest and Repeat Mosey to pull…