11 Pax joined us on a crisp fall morning. Sippy Cup leading: COP SSH x 25 Russian Soldiers x 20 Arm circles OYO big/little, backwards/forwards palms up/down Merkins x 12 Russian Twists x 30 Peggy Flemings (new calf burner exercise)  Balance on left leg with right leg out in front of you ~ 6 inches of the ground.  Hold.  On Q’s command swing the right leg back behind you while bending at waist to maintain balance.  Hold.  Repeat front and back one more time.  Switch legs and do the same with the right leg straight and left leg off the…

12 eager men gathered at Dogpile to start the weekend off with a bang. Here’s how it went down: COP 25 – Seal jacks 20 – Merkins 20 – Don Quixotes 20 – Clerkins 20 – Imperial Walkers 20 – Werkins 10 – Good Mornings OYO Mosey to field for forward and back. Run forward the length of the field, complete 20 2-count russian twists, run backward the length of the field, complete 20 more russian twists, forward the length of the field and a final 20 russian twists. Mosey to VITA loop. Complete 1 lap clockwise, stopping at each station to complete…

10 regulars gathered around the shovelflag on a brisk morning at Dogpile.  The PAX was not cold for long as we got right to it: THE THANG COP:  SSH x25, 10(20) Merkins, 25 Lbc’s, Imperial Walkers x25 Mosey to the other Roundabout circle and down Rugby hill, pair up for: Dora 1,2,3:  100 Burpees ,  200 Merkins , 300 Boxcutters 1 partner runs up hill to circle and back while other performs exercise. Mosey to Amphitheater for:  Escalator (Mary Version) with 20 Merkins thrown in before the start Increasing set of Ab exercises going up series of step with 15…

65 degrees on a cloudy morning—very warm for November COP Russian Soldiers 15x, Imperial Walkers 20x, A number of variations of arm circles, LBCs 30x, Merkins 10x There and back: A series of exercises moving forwards to the center of the circle and backwards to the edge.  At each direction change do 5 merkins. Bear Crawl/Crawl Bear 2x Forward Lunge/Backwards 2x Crab walk forwards/Backwards 2x Military crawl forwards/backwards 1x Hate Hill—partner up.  1 partner runs to the bottom of the hill and back, and the other does an exercise.  When the runner reaches his partner they switch.  Cycle through: 1.…

16 faithful and 1 sort-of-FNG arrived at Dogpile on an eerie Halloween morning in the dark.  A horror-movie themed beatdown went down like this: THE THANG COP –  SSH x 25 , Spell Halloween with leg writing, Chainsaw starters -10 each side Mosey instructions – In honor of Exorcist movie cover any time PAX passed a lamppost someone became possessed and blurted on an exercise that the PAX had to then do x10 1st Lamppost – 10 burpees, 2nd one – Tuck Jumps Lineup on memorial field for – ZOMBIE CHASERS Series of sprints, side to side, slowest man each…

9 Faithful appeared in the gloom at Dogpile Bleeder Q Mosey to COP 25x SSH 10X Merkins 25X DonQuixote 30X LBC 15X Brazilian Dance Party Mosey to VITA Trail Alternating between stations, 5x Burpees, 10X Merkins for one lap of VITA Tral Handoff for Sippy Cup Q Mosey over to the pullup bars. Max pullups + 5 jump up and lower down followed by Max steep incline merkins with feet on parallel bars. Alternate until Q says stop (~3 sets). Mosey to the top of Love Hill. Zombie walk down Love hill to the area near the stone steps, with…

7 Faithful and 1 FNG arrived for a Dogpile Beatdown THE THANG COP 25x SSH 15X Merkins 25x LBC’s 25 Imperial Walkers Mosey to Amphitheater Lunge up 6x alternating legs, 30X dips, 30X Deep Knee Bends Mosey to the Carillon Quadruple Check Pair up in Fours LBC’s, Bunny hop Steps/Bear Crawl, Plank, People’s Chair. 10x Burpees Mosey to Circle for Six Minutes of Mary Mosey back to Shovel Flag COT Moleskin We were a quiet group at this Dogpile workout, then YHC realized the PAX was waiting for EF Hutton to say something. Welcome EF Hutton! Kotters to Viral for…

Five of the faithful gathered in the cool, surprisingly non-humid morning for a beatdown. The THANG COP Russian Soldiers X 20, Arm circles, Torso circles, Don Quixote x 20, Merkins x 10.  LBCs x 30. Mosey over to the western edge of the fitness course for the “Cinco check.” Similar to triple check, but with 4 exercises (Alternating ring pullups/squats, Merkins, Jumping Lunges, Carolina Dry Docks were spaced out over 1/6 of a mile along the fitness course.  1 Pax at each exercise and 1 running from the Dry Docks back to the starting pullups.  Each pax did each exercise 2x. Mosey to…

8 men of purpose got their day started as the shoveled Stars & Stripes flapped gloriously in the wind. Most of the pre-planning went out the window; the Q made on-the-fly adjustments to still meet the objectives of the day: – No rolled ankles from uneven ground in the gloom – Get a good workout while not rolling around in the mud – Pull-ups somewhere along the way THE THANG: Mosey past the Carillon to the second turnabout circle. COP – SSH x25 – IW x20 – Alabama Ass Kickers x15 – Russian Soldiers x20 – Merkins x10 Mosey around…

8 faithful overlooked the rain and poor forecast to show up for a Saturday morning in the gloom. THE THANG Mosey to the roundabout circle on the other side of the Carillon for Warm up COP. 25 SSH , 20 Flutterkicks , 20 Imperials Walkers, 10  slow 4 count Merkins Mosey to front of Carillon and split up into 2 teams for Circle 2 Circle: Each starts at a runs to one of the roundabout circle and does a round of exercises listed on the Weinke.  Also in running between the 2 circles the team does 5 Burpees when they…