Author: Swirly (F3 Corporate)

2 visitors and 5 regulars showed up for WDOG this morning and here is how it want down. 1 visitor twinkle toes from Omaha ran the park the other Stewy from DC joined the rest of us for some track work. Exercises at each obstacle – 10 merkins 10 squats 2 laps = 220 merkins 220 squats and 2 miles.

Great work everyone – it was nice to have some visitors and some other pax join us this morning – let’s keep that up – enjoyed it fella’s, beautiful morning and great way to start the day. It took the whole pax to keep us straight on which exercise we were on but we did it!!

We need us a little rain in RVA that track is dusty! Two of us dudes hit WDOG this morning and attacked the vita track. Exercises at each obstacle – merkins and squats 220 each – two laps around the track. We both came off the track covered in dust and ready to crush the day ahead. Great work BT – enjoyed it brother, nothing like a good workout to get the blood pumping, good conversation, mixed in with a bit of laughter – the mumble chatter was alive and kicking this morning – love it!

2 dudes showed up at WDOG this morning and made it happen. We rolled over to the vita track and at each obstacle did 10 merkins and 10 squats – couple times around the track for 200 plus merks and squats.

Way to work BT – beautiful morning and fantastic way to start the day ! See ya in the gloom brother!

2 strong posted at WDOG this morning for some track work which included some brisk walk and jog couple times around the track with a total of 220 merkins and 220 squats. Was a beautiful cool morning – enjoyed it BT – great work!

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.

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 !

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 !

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!

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!

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.