Author: Swirly (F3 Corporate)

  • Biking to Mary

    Apparently biking to Mary is the new thing. We has a record three bikers out of 10 pax arrive at Mary this morning – we were all wondering was this Thursday or Friday ??

    Here is how it all went down on a beautiful Thursday morning.

    Warm up’s

    Mossy to the benches – 3 exercises 3 sets – incline merkins, dips, step up’s – 10 each.

    Mossy to the blacktop – triple check run the perimeter of the black top – exercises LT. Dans, WW2’s

    Mossy to the bars – 3 pull ups – 3 sets – exercises incline merkins, ww2’s , dips.

    Mossy to the court – 4 corners – 10 box cutter – bernie saunders – 20 merkins- linge 30 squats – bernie saunders 40 ssh’s – reverso ….

    Mossy to pavilion – 3 sets 20 pole smokers

    Mossy to the flag for some Mary.

    Great work today guys, thanks for allowing me to lead. was good to have 10 strong at Mary this morning. Thanks for taking us out Lockjaw.

    See y’all in the gloom.

  • Birthday Q

    16 strong hit Dogpile this morning for a Swirly Q and here is how it went down.

    Mossy to the Theatre for warmups – 3 solid incline merkins on each step to the top – 5 solid dips each step on the way down.

    Touch a tree – partner up 2 – 4- 6 trees exercises SSH’s – WW2’s – LT. Dans

    Hill of IL repute – partner up – run down hill back to partner bear crawling and switch – run up the hill back to partner doing lunges to the top of the hill.

    Short side beast – merkins – burpees – hand release merkins

    Pole smokers – 5 pole smokers run to the end of the line – pax holding 6 inches

    Curb crawls up to 5 merkins

    Burpee shuffle 16

    Mary

    Back to the flag.

    Excellent work guys. Thank you all for coming out this morning. Nothing like a good ole dogpile beatdown. Great to see some OG’s and some new faces. Thanks for the birthday wishes and for allowing me to lead this morning.

    See ya in the gloom!

  • RVA Spring Morning

    2 dudes showed up for WDOG this morning and here is how it went down.

    Mossy for 45 minutes. Bleeder recovering from a Knee injury did a great job pushing.

    Thanks for the walk/talk Bleeder I enjoyed it!

  • Lone Wolf

    Solo workout this morning at WDOG.

    Sure missed the pax! It’s never the same alone!

    See yall in the gloom!

  • Dead Battery

    6 strong attacked WDog this morning and here is how it went down.

    Warm ups

    Theatre – incline merkins step ups up – dips – squats down

    Rusty Cage – ladder – 5-1 pull ups and jerkins

    Stage – partner up exercises with block over head press – curls squats helicopters bench press – other partner running.

    Ring of fire 10 merkins dealers choice

    Woke up to a dead battery this morning – thanks to Senor Frog for picking me up.

    Way to work guys – nice cool beautiful morning – great way to start the day !

  • All the lights on

    5 strong posted at the stone house in Forest hill this cool Monday morning and here is how it went down.

    Mossy to the lake.

    Warm up’s

    Exercise at each light pole – 1-12 all the way around the lake.

    Exercise 13-18 at each light pole back up the hill

    Triple check : runner runs the loop – exercises – dips and step up’s

    Curb crawl – 1-5

    Mary

    Way to work guys, thanks for coming out and for allowing me to lead. First time I’ve ever seen all the lights working at Forest Hill park ! Thanks for taking us out Oyster!

    Great way to begin the week ! See y’all in the gloom!

  • Party of 5

    5 strong showed up for WDOG this morning and this is how it went down.

    Mossy to police statue for warm ups

    Triple check at the steps – run the steps – WW:II’s – flutter kicks

    Field for 4 corners – 10 Burpees, 20 hand release merkins – 30 wide grip merkins- 40 regular merkins – work are way back – SSH’s – squats – Monkey humpers – and Burpees

    Light pole – 1-9 increase exercises – LT. Dans, LT DANs, SSH’s, Squats, Merkins, WWII’s, IW’s, Burpees

    Native American run back to the flag

    Mary

    Great job guys – beautiful morning – thanks for coming out and for allowing me to lead.

    Thanks for taking us out and for the coffee Hitch !

    BODO’s 7 year anniversary Q tomorrow – Bridge Saturday !

    See y’all in the gloom

  • Back at it at Batteau!

    8 strong posted this Monday morning back at Forest Hill Park for the first time in a good while\.

    Man it was great to be out there again – what a super AO – beautiful weather (Hitch was shedding his clothes)… Great mumble chatter!

    Here is how it went down.

    Mossy – Warm up

    Partner up – run up the hill and back – partner doing exercise – exercises are : Dips, incline merkins, step ups, WW II’s , decline merkins.

    Tennis Court – bear crawl to the fence 10 donkey kicks bear crawl back – lunge to fence walk the wall merkins lunge back, Ukrainian solders to the fence WW II’s

    Playground – 3 sets of 10 – pull ups – dips – decline merkins on the swing

    Light poles – 10 hand release merkins at each pole

    Curb Crawl – up to 5 and back down

    Mary

    Way to work guys! Thank you all for coming out – huge thanks to the Hoedown crew who made the trip to the city! Great way to start the week ! Y’all come on back !

    See ya in the gloom!

  • 8 years !

    20 Strong hit Dogpile and here is how it went down.

    Mossy to the Theatre for warmups

    8 incline merkins up the steps to the top – 8 dips back down.

    Love Hill run to the top – exercises bear crawl, lunges, broad jump burpee walk out merkins ukranie soldiers crab walk.

    4 sets 8 wilson boxing cockroach

    curb crawl up to 8

    native american run

    pole smokers 8 – holding 6 inches/flutter kicks

    Ring of fire dealers choice 8 merkins

    Thank you all for coming out and for allowing me to lead. It was a beautiful cold morning. Apologies for the delay in the BB… As I said that morning I’ve been on teams my whole life and this is the best team I have ever been on – very grateful and proud to be a part of it!

    See y’all in the gloom !

  • Table for Two

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

    Mossy, warm ups, broga

    Rusty Cage : 3 sets 3 over hand 3 under hand pull ups – 3 sets of 10 jerkins. 3 sets of 10 incline merkins, 3 sets of 10 dips.

    Stage : Block work – 3 sets 10 curls, 3 sets, 10 overhead press, 3 sets of 10 block merkins.

    1 mile run back to the flag.

    Great way to start the day BT enjoyed it brother, way to work . Hope to see the rest of the WDOG crew back soon.

    See y’all in the gloom!