On what was forecast to be a cold wet morning,  9 RVA pax and a Raleigh visitor showed up to a beautiful sunny and 70 morning.   Maybe not 70 but the sun came out as this went down: THANG Warm up DQx20, Arm circles x10 forward and backward Slaughter starter 20 burpees OYO, SSHx25 Mosey to the pull up bars for the front 9. 3 pull ups, 6 decline merkins and 9 Richard Simmons – repeato x3 Mosey to the amphitheater for an intro to Sally.  “Flower” by Moby.  Start in merkin position, when you hear “Bring Sally up” go…

11 gathered on a damp, dark morning for what YHC hoped would be a sufficient beat-down. Here’s what transpired COT: DQ, SSH, LBC, Flutterkicks, Merkins with escalating Burpees in between Modified Dora: 150 Merkins, 150 Flutterkicks, while partner runs up Carillon stairs and performs a designated exercise before coming back down Touch a Tree: 1-3, 4-6, 7-9. Perform stated exercise at each tree. Repetitions correspond with tree number. (Burpees, Merkins, WWII) Down and up hill: Perform merkin at base, and Burpee at top. Jacob’s ladder from 1 rep to 6 reps. Field: Squats at each yard line (25, 50, etc).…

14 Pax showed up in the gloom in perfect 45 degree workout weather. COP 20x small arm circles each direction 10x helicopters 15x Don Quixote + 5x more stretch 20x Imperial Walkers 30x LBCs 10 burpees OYO. Mosey to toll booth. Run across bridge up to the street on the opposite side.  Yo-yo back to the slowest runner until all are at the top of the opposite hill. Plank and 20 merkins. Run back down across bridge to toll booth, with 2 burpees at every light pole. Carry the cross.  Start at the base of the hill near the toll…

8 strong posted @ Dogpile this morning and  this is how it went down – right after  we all talked about Michigan State and West Virginia going down – wow… March Madness baby! Warm ups: Helicopters, EW, Windmills, SSH, RS Pole Smoker Indian Run : 5 pole smokers while pax holds @ 6 inches run to the end of the line. Half way through this exercise  the 6 inches went to 90 degrees …20min of pole smokers.. Mossy to Amp theater .. Incline Merkin Ladder – up the ladder 1 for each step 1-18.. Dips Ladder down – 1 for…

13 RVA regulars and 1 out of towner from Charlotte took advantage of the last day of daylight in the Gloom before the time change.  It was 60 and sunny, perfect for a Dogpile beatdown: COP: 25 SSH, 24 Merkins, 20 Flutterkicks, 20 IPs, 20 LBCs.  Modified Lindsay (up to 30 not 40) – partner up -1 PAX grabs and holds up partners legs – 1 partner does 20 Derkins then other does 10 Shoulder press, 15 & 15, 20 & 10.  Then switch partners.  Repeato. THE THANG:   Mosey to bottom of hill past memorial – Guinness 6 pack.…

A crew of 9 descended upon Dogwood Dell on a chilly Saturday for a mixed bag of beatdowns. This is what transpired COT: DQ’s, SSH, Flutter Kicks, LBCs, Merkins Carillon: Top to bottom…Merkins at top, WWIIs at bottom. Extended the distance at the bottom a bit to promote more running Touch a Tree: Touch tree and perform exercise that corresponds with tree number. First round (trees 1-3) – Burpees. Second round (trees 4-6) – Merkins. Amphitheater: Standing jump up to each tier with 3 squats between each. Descending: Gerkins (18 down to 1) Up and down hill: Partner performs flutter…

If you were at today’s workout, just the title has planted an insidious  song in your head.  In case you weren’t, the video will help you catch the vibe. COP 20x Russian Soldiers 10x Don Quixotes 10x Don Quixotes (focusing on getting the extra stretch) Arm circles 20x Imperial Walkers 30x LBCs 2x Plank walk outs 10x Merkins Head to the amphitheater for the Cupid Shuffle.  Play the Cupid Shuffle.  Start in Decline plank.  For every “down, down” do 2 merkins.  For every “to the left” or “to the right”, move in the appropriate direction maintaining plank.  For “now kick” alternate…

Lucky 13 attacked the Dogpile as follows COT – 25 SSH, 15 Don Quixotes, 10 Russian Soldiers, Arm Circles – forward and reverse Mosey over to the Carillon – Partner up! Run to the top of the platform – 20 merkins Run down and fireman carry to the end of the brick walk – 20 squat jumps Repeat Mosey to the side of the Carillon – Find a Tree! Round 1 – Freddy Mercurys while the other partner finds 3 trees, swap roles Round 2 – Scorpion Dry Docks while the other partner finds 8 new trees, swap roles Back…

10 brave men turned out for Dogpile this very cold morning… COT: Windmills, EW,  Russian Solders, APD, Flutter Kicks, AC. Track with a Twist : run track – stop at each obstacle  5 merkins, next obstacle  10 LBC’s  repeat at each obstacle all the way around the track accept for pull up bars, rings, monkey bars (there do 5 pullups) @ the rope climb (climb the rope).. Mossy….. Bridge run: Run the bridge up the hill to the first street – 10 burpees – run back down the bridge up the hill – 25 LBC’s. Mossy…. Amp Theatre : Dips…