Author: Swirly (F3 Corporate)

  • 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

  • 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!