Four men from the north (DaVille), south (Charlotte), east (New Kent), and west (near west end), gathered on the grounds of Dogwood Dell for a beatdown that went a little like this.
COP
SSH, Helicopters, Don Quixotes, Arm Circles (10 small, 5 big, reverso), Merkins, Angled Knee Jumps, Mountain Climbers, LBCs, Heels-to-Heaven, Rosalia’s
The Thang
Tabata (At bottom of amphitheater) – 4 rounds
- Round 1 – One legged lunges, rotate
- Round 2 – Raised ABD Dips//Burpees
- Round 3 – From seated position, stand up with one leg, rotate
- Round 4 – Hold Side Plank, rotate
Mosey to Rusty Cage – On pullup bar, hang for 15 seconds, then slowly lower self for last 5 seconds. Then 10 Merkins IC. (All of us led twice for 8 total. PAX did these merkins – normal, Diamond, Wide Grip, Incline, Hand Released)
Mosey to VSF
2 minutes of Mary – Scissor kicks, hold 6 inches for 30 count, 5 V-Ups.
COT – Numberarama, Name-O-Rama, Announcements, YHC took us out
NMS
With no Q signed up at 4:50 AM, YHC signed up. As he posted, only Hitchhiker was there. He was the only regular WDOG PAX member. Soon after this, Limey from Charlotte arrives. During the COP, Cho Cho arrives asking if this was F3. Choo Choo is from New Kent and has been posting in SOJ. YHC does not believe he has ever been to an F3 workout when everybody was coming from different areas.
During the COP, Limey asked YHC, “Phonics, do you know Emoji?” I have not seen Emoji much since he moved to Charlotte. Limey and Emoji post together in Charlotte. In talking to Limey, it seems that he is still much the same, always positive, impossible to wear down, never seriously complaining.
Announcements
- 1/2 marathon, 10K, 5K F3 event – coming up soon.
- August 17 – Pickleball tournament at Batteou
- West End/Tuckahoe takeover next week
Outstanding job today PAX! Choo Choo, join us in DaVille anytime.
Gotta Run!
Phonics
