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…

15 strong posted to “the best AO in all of F3 Nation” on a frosty Saturday morning. The PAX had to assemble in a different area of the parking lot because of obstructions but everyone met up for a old fashioned beatdown: THE THANG: Mosey to circle for COP:  30 SSH, 15 Merkins, 20 Flutterkicks, 20 IPs Mosey to Boulevard for Burpee Road: Run up the Blvd and do 2 Burpees per lamppost.  Cross and head back at break in road and come back with 2 burpees until back at start of memorial field. Mosey to side of Carillon for…

13 maintained the fortitude to crawl out of their respect fartsacks and show up for a 6:00am workout at Dogwood Dell. Included a PAX from Charlotte and Chesney for his fairwell beatdown before he departs Richmond. This is how it went down. Mosey to a circle: SSHx30, DQx20, Squatsx20, LBCx30, Merkinsx20 Carillon Stairs: 10 Merkins (bottom), 20 WWII Situps (Top) – 3 rounds Touch a Tree (Variation): PAX does Merkins at each tree. Merkin count corresponds to tree number you are at (1, 2, 3…). 3 Rounds (3 trees, 6 trees, 10 trees) Amphitheatre: From bottom to top…Progressive dips corresponding…

It is said that as many days as there are in the whole journey, so many are the men and horses that stand along the road, each horse and man at the interval of a day’s journey; and these are stayed neither by snow nor rain nor heat nor darkness from accomplishing their appointed course with all speed. — Herodotus The THANG Mosey to the circle with snow shovels in hand for a snowy COP.  Dig out a spot for 25x SSH, 20x Russian Soldiers, 10x Merkins. Starting at the road circle, scoop a shovelful of snow and run to center…

13 strong showed up in the gloom this breezy Saturday morning ready to go! COT : 25 SSH, 20 IW, 15 windmills, 20 AC Mossy to the Carillon full field for :  The Beast – 6 reps of exercise 6 @ the 25, 50 and 25 yard lines up and back to the starting line. 1  Merkins,2  LBC’s,3 Squats,4 Workins,5 WW11,6 Burpees. Mossy to Love Hill : Partner up – partner up  run up to the top of the hill , partner 2 does exercise and then switch. Exercise’s : Lunges, Walking Russian Solder, Walkout Merkins. Mossy to Pull up…

14 strong showed up in the foggy gloom to take on Dogpile. COT :  20 SSH, 20 Imperial Walkers, 20 Windmills, 20 LBC’s, 5 burpee’s Shuffle steps – run up steps touching each one – 10 merkins at the top run down steps touching each one 10 WW2 sit ups – repeat 3 times. Find a tree : Circle up – sprint to find a tree in the dark – sprint back to the circle and plank. 1st set find 4 trees, 2nd find 6, 3rd find 8, 4th find 10. Pull up station : 5 overhand 5 underhand 5…