Author: Swirly (F3 Corporate)

  • We haven’t met this guy

    3 dudes showed up to WDOG this morning and two of us met a new guy Blank Space – great to meet you Blank Space! He was there for a beatdown the others were there for a power walk. So it went down like this… Warm up with some stretches and light exercise – Blank Space off to the rusty cage – the others off to get the walk in. BT did great he is really made great progress after the hip surgery – proud of you dude!

    We met back up had some quick mumble chatter and rolled. A beautiful morning indeed – hope to see you back out in the gloom Blank Space.

  • A walk through the park

    2 strong hit WDOG this morning for a nice brisk few miles walk. Thanks for coming BT, good to get the blood pumping, have some laughs, and great conversation – fantastic way to start the day !

  • Welcome to the neighborhood

    2 strong posted at WDOG on a beautiful cool spring morning and banged out a good power walk around the dogwood dell neighborhood. Way to get the miles in BT – progress baby you are moving better each time. Strong walk and even better conversation – can’t think of a better way to start the day!

    See ya in the gloom !

  • Oh well at least it’s not raining

    I waited until 5:35 just in case. This time instead of going over to the track alone, I drove back across the bridge and picked up my dog . Daisy and I got a good 3 mile walk in the neighborhood ! Much better than a solo workout in my opinion.

    Have a great day fella’s!

  • Lone Wolf

    I waited till 5:35 just in case a pax member might show up – negative… So because it was freaking pouring down I drove over closer to the track and got started. The workout consisted of run the track in the rain – get back in the truck soaking wet towel off and drive home ( short workout) . Yep these were the adventures of a lone wolf this morning in the gloom – not very exciting I know but better than fart sacking!

    See y’all in the gloom!

  • Two Dogs

    Thought I was gonna be solo this morning and at 5:28 Senor Frog rolled up!

    Glad you came Frog, much better together than alone! Here is how it all went down…

    Let’s get moving it’s freezing out here- mossy – warm ups – mossy over to the lake.

    Burpee lake – 5 squats each light pole around the lake.

    Mossy to the neighborhood – alternate run and lunge to each light pole alternate exercises 10 merkins, 20 LBC”s to the end of the street.

    Back at the Flag!

    Well done Senor Frog – thanks again for coming – very glad you did, welcome back from your vacation.

  • It takes two to tango

    Two dogs showed up for WDOG this morning and here is how it went down.

    Mossy 🙂 – Warmups

    Steps – 3 rounds – bear crawl up lunge across, run down 10 merkins – 3 rounds run up bear crawl across run down 10 squats – 3 rounds run up , Ukrainian solders across, run down 10 WW2’s

    4 corners on the bricks – 10 box cutters – 20 heals to heaven – 30 LBC’s – 40 APD’s

    Mossy 🙂 to the Theatre

    Theatre :

    2 dips each step down – 2 incline merkins back up each step

    Mossy: to the flag

    Mary

    Thanks for showing up Pucker – enjoyed it brother – it takes two to tango !

  • Hitch is a tracker!

    7 strong posted at Mary this morning and here is how it all went down.

    6 of us took a little field trip over to the church parking lot for warm ups. Then mossy over to the other church and ran into Hitch who somehow tracker us down a mile from the flag – well done hitch !

    Okay now we are ready – partner up run to the fence and back exercises – incline merkins, WW2’s, dips.

    Mossy – partner up again – bear crawl around the circle – exercises – squats, lbc’s, ssh’s

    Lunges across the driveway – mossy through the neighborhood – partner up 10 boyah merkins – mossy to the pull up bars. 3 pull ups – 3 rounds exercises – incline merkins, dips, ww2’s.

    Native American run back to the flag – ring of fire dealers choice 10 merkins – quick mary – recover.

    Great work guys, thanks for allowing me to lead this morning. Glad to know all those degrees you have includes tracking skills Hitch 🙂 Still not sure why BODO’s grabbed a pole during boyah merkins 🙂 And still trying to figure out Anthrax’s dad joke that nobody laughed at 🙂 Good effort though Anthrax I know you were trying to fill the void with Sabbski not there to tell a raunchy joke 🙂

    Thanks for taking us out Lockjaw.

    See y’all in the gloom!

  • Wet Dogs

    Two dogs posted for WDOG this rainy morning and here is how it went down.

    Warmup exercises

    Theatre : 5 dips down – 3 incline merkins back up.

    Love Hill : run up the hill to the gate – exercises bear crawl – lunges – broad jump burpees – repeat down the hill as well. Back up the hill exercises only – lunge – polar bears – Ukrainian solders

    Circle: run a loop – exercises – WW2’s – LT Dan’s – SSH’s – LBC’s – Squats

    Back to the flag.

    Thanks for showing up Cho Cho it’s much for fun to work out in the rain together than alone. Way to push!

    https://open.substack.com/pub/consistencycoaching/p/when-you-say-so?r=h5ar5&utm_campaign=post&utm_medium=web

  • A Hitchhiker Special

    5 strong posted at WDOG this gloomy morning for a Hitchhiker special and here is how it went down.

    Mossy to the former police statue for warm ups – mossy to burpee lake for a Hitchhiker special.

    3 reps 3 exercises at each light post all the way around the lake – Merkins, deep squats, SSH’s

    Mossy to the hill – lunges up the hill – mossy to the neighborhood – 10 reps LBC’s bernie saunders to the next light post 10 merkins – repeat until back at the flag.

    Great work this morning guys, thanks for allowing me to lead. BODO’s tried to fool us all by driving his wife’s van this morning he said he didn’t have the energy to crank the ole volvo up this morning 🙂 Hitch came in hot we almost missed him.. Most of the mumble chatter revolved around when we all started to lose our site – seems it hit us all around 45/46 when the readers became a necessity. This was all sparked from a discussion at Hoedown Monday which was about an article on aging the BODO’s had read. We all didn’t necessarily agree with all the points in the article as he relayed it to us but the vision decay of yeah 100% on point!

    Everyone is looking forward to our 10 year anniversary on Saturday!

    Prayers for BT’s step mom and father in law as they battle health issues. Thanks for taking us out BODO”S.

    https://open.substack.com/pub/consistencycoaching/p/disappointment?r=h5ar5&utm_campaign=post&utm_medium=web