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…

As one of our illustrious brethren from NC once commented, “I think I worked out, but I’m not sure because there is no backblast.”  Enter Brain Tumor who is not sure he posted for DogPile yesterday till he can read about it/see his name in lights. 16 posted for lovely morning at DogPile with a split Q between Wilson and Toga.  Wilson was kind enough to give YHC part of the Q to harken back to the DogPile days of old. Thang: Quick mosey around the VITA and back to the circle for COP: SSH, Imperial Walkers, Side Tri Press,…

12 Dogpile regulars and 2 FNGs gathered around the 2 shovel flags for a post Christmas beatdown.  It was 72 and foggy which helped the PAX sweat out more of the Christmas dinners the day before. THE THANG Mosey to the Circle – COP SSH x 30 , Merkins x 10 , LBCs x 30 , Flutterkics x 20 , Richard Kimball x 20 (combo Turkish get up & Good mornings) Mosey to Carillon Field – Glowstick chases Broad jumps, Crab Walk, Bear Crawl, Crawl Bear, 10 Burpees at Midfield, Broad jumps & Bear Crawl back Mosey to other Circle…

15 strong came out on this crisp December morning to take on Dogpile! COT 20 SSH, 10 Hillbilly’s, 10 Russian Solder, 10 windmills, 10 arm circles, 10 burpees Mossy to the Pull up Station 🙂 3 sets @ the pull up station –  5 over hand, 5 under hand, 5 hanging crunch, 5 dips, 5 decline merkins Mossy over to Love Hill 🙂 partner up – run love hill to the top  along with – walk out merkins, lunges, & burpee broad jump.. Mossy over to the field for what was intended to be a triple check but turned into…

8 Pax gathered on a surprisingly warm mid-December morning. The Thang COP: Arm circles w/o cadence switch directions and angle of palm on Q’s command.  Imperial Walkers 20x, SSH 20x, LBCs 20x, Mountain climbers 20x. Mosey to the star for a tower workout.  Pair up, bunny hop up stairs and proceed around the back of the carillon until you meet your partner, then proceed doing the backwards version of the exercise until you reach the steps.  Run back down the stairs to the star.  1st Bear Crawl/Crawl Bear. 2nd Duck Walk/Backwards Duck Walk, 3rd Crab Walk/Backwards crab walk, 4th Lunges…

8 faithful woke up extra early to scrape the frost of their windshield and come to Dogpile for a good Saturday morning beatdown. THE THANG: Mosey to circle for COP:  SSH x25 , Merkins x12 , Imperial Walkers x20 , Flutterkicks x25, Burpees x10 Mosey to Carillon field for Tabatas:  Alternate Broad Jumps & Lunges until other end of field.  From end of field run up boulevard up to the turn and back.  Stop at every lamppost for 1 burpee. 20 in all.  On way back audibled to 2 burpees per post. Tabatas back to other end of field again:…