VQ week rolls in in Richmond with another VQ lamb being led to the proverbial slaughter.  17 Faithful showed up for a 37° morning at WDog for a chilly and damp beatdown.

15 HIMs congregated under the street light this morning for a BANG start to the day.  Some were short on sleep after last night’s nail-biting, but posted up anyways.  Hopefully, Lab Rat could make the post worth their while: COP SSH Hillbillies Don Quixotes Merkins (cut short to stop the insanity) Arm Circles 8 count body builders THANG Rusty Ninja:  Starting at tall end of rusty cage, each pax member does his best to get as far around the cage as possible using slide or hand over hand technique.  Once feet hit the ground by way of slipping or upon…

12 intrepid men gathered in the dark and unseasonably warm weather for what some speculated would be 30 minutes of Tai Chi followed by a group session aimed at getting in touch with one’s inner feelings.  This is what actually went-down… Warmup:  Helicopters, DQ’s (Swirly style of course), LBC’s, and Merkins Field:  Traverse field side to side, out and back.  Perform designated exercise at start, out, and return.   First round:  Merkins (20×3), bear crawl out, crab crawl back.  Second round:  Burpees (6×3) Polar Bear out (merkin every 5 steps), and inchwork merkin back. 11’s:  Touch a tree style.  Merkins and solo…

Nine faithful attended a hump day workout at the Carillon. The thang: Mosey to circle – 20 SSH, 10 Don Q, 20 Imperial Walker, 20 Freddie Mercury Mosey to Carillon, partner up. Round 1: partner carry up stairs and over to other stairs, run down, each partner 2 times through Round 2: wheelbarrow up steps, lung across, run down, each partner 2 times through Round 3: 100 merkins total, other partner runs up and down stairs Round 4: 100 2-count mountain climbers total, other partner bunny hops stairs and runs down other stairs Round 5: 100 2-count flutter kicks total,…

14 Faithful posted for a Wednesday morning beatdown at WDog.  Unseasonably warm weather, but mid sixties and no clouds is not bad weather for a workout. The Thang: Mosey across the street towards the lake.  Stop at the median in the road for a COP.  Intro and disclaimer followed by 10x Merkins, 20x Imperial walkers, 15x arm circles, 20xLBC, 10x Abe Vigoda.  Mosey across the street to the old abandoned road.  Roller coaster 11’s, run down the hill and up the other side to the gate posts, 10 freddy mercury and 1, squat jump.  back to the other gate posts…

A Terrific Twelve turned up for WDog for another cool fall morning in the gloom.  The PAX knew it was trouble when YHC brought out the headlamp. COP- 15 of SSH, Mtn Climbers, Freddy Mercurys, Merkins, DQs. Mosey to field for: Bunny hops and butter kickers, x2. Then Karaoke across x2. Mosey to Rusty Cage. Pull Ups and Chin Ups. 4,6,8 then back down to 4. Then Jerkins, 2 sets of 6 each: overhand and underhand. Back to Pull ups. AMRAP with partner, 2 times  then AMRAP Jerkins x2. Mosey to Carillon for Triple check. Plerkins  (Elbow plank and Derkins…

9 Faithful and 1 FNG gathered in the sloppy parking lot for a WDog workout. The THANG COP 10x Helicopters, 10x Don Quixote, Arm Circles, 10x Merkins, 10X Freddie Mercuries. Mosey to the Amphitheater for a very short Plank-o-Rama. Mosey to the Rusty Cage for 10 minutes of Pullups/Merkins. Pax determined a pullup/merkin ratio and then proceeded to alternate between the two exercises with minimum rest for 10 minutes, with an emphasis on endurance, and not maxing out each set. Mosey to Jacob’s bowl for a bit of leg work. 5 minutes of lunging down followed by skipping up. Plank…

Lucky 13 posted for what became a cage match.  Here’s how it went down: Mosey to the Carillon, head up and down the steps, and then mosey back to the circle.  Warmup COP: SSH, Imperial Walkers, Don Quixote, scapula merkins, scorpions Mosey to the rusty cage for the main event: 8 overhand pull-ups, 10 clerkins, 20 mtn climbers: repeato x3 6 chin-ups, 10 werkins, 15 leg raises: repeato x3 Form 2 lines and shimmy across pull-up bar to the center: repeato x4 4 commando pull-ups, 10 diamonds, 20 2 count flutter kicks: repeato x3 Form 2 lines and shimmy across pull-up…

As YHC wrestled with the warm clutch of the fartsack this AM, I wondered what exactly would be the penalty for fartsacking through a scheduled Q.  Tons of burpees?  Continuous loops up and down the Dogpile pipe?  Branded with a Scarlett Q?  Just as YHC began to drift back off to sleep, I could sense that something mysterious was lurking.  Struggling to lift my eyelids, I could see something was sitting, waiting in the corner.  I could barely see a hazy silhouette.  As my eyes began to focus it whispered softly “bad things”.  Huh, what was that?  Again it whispered…

15 RVA F3’ers and 1 Nashville rep. made their way to WDog for a Hump Day leg stretcher.  Lab Rat planted the shovelflag and took the Q.  Lots of stuff to get in and only 45 minutes to do it, so let’s get to work: COP SSH IC X30 Ball Dippers IC X20 Don Quixote IC X15 Arm Circles IC X10 little X5 big, Reverso Sit Outs Break Dancers IC X15 Crab Cakes IC X20 per request of EF Hutton, Richard Kimbles OYO X10 THANG Love Hill- partner up, one man runs to the gate, the other excersizes downhill until…