9 Faithful appeared in the gloom this morning. THE THANG 20 SS 20 EW 20 LBC 15DK 4 corners 10 Burpes 20 LBC 20 Merkins 20 squats 4 times 7 over hand pull-ups 7 crunches 7 underhand pull ups 7 dips run to tree 4 times sprints brick patio up stairs bear crawl down steps 10 WW 2 sit ups – 4 times Bear crawl to middle – ring of fire 10 Merkins . THE MOLESKIN Glad to have Aisle 5 gather Wilson this morning, Wilson claimed that he would not have gotten out of bed if Aisle 5 had…

On a wonderfully cool and non-humid morning 6 Faithful gathered for a beatdown at the Dogpile, The Thang: COP: SSH (25x), LBCs (25x), Imperial Walkers (25x), Merkins (15x), Freddie Mercury (20x), Plank pushups (10x each arm). Whamo springs:  One Pax throws frisbee–everyone sprints until Frisbee lands and does an exercise until reaching the disk.  Exercises included: Lunges, Crab Walks, Bear Crawls, Broad Jumps, Duck walks, Walkout pushups, Jacob’s Bowl:  Run down hill, Bear Crawl Up, 1 x Burpee, repeat up to 7 Burpees. Hate Hill–Aka, Love Hill starting at the top and ending at the bottom.  Partner up–one partner runs down…

11 strong men including two FNG’s posted on a beautiful 61 degree morning @ Dogpile! YHC would recommend long sleeves as the weather starts to move to fall. Might want to locate the snow gear and get it ready! THE THANG: Left parking lot right at 6:00 and took a lap around the VITA track. Mosey to the island by amphitheater for disclaimer and warm up! 25 SSH 20 Alt. Shoulder Taps 20 Imperial Walkers 20 Don Quiote’s 30 LBC 15 Peeing Dog **NEW exercise** Mosey to pull up bars for “Hanging Around” 4 rounds Under hand & Over hand…

11 posted for some unexpected, cooler weather at DogPile.  People posted in the usual order with the typical LIFOs from Conspiracy and Chum, but we all got right to it.  It went something like this: Thang:  Run by Carillon and circle the field in front till we got back to the traffic circle.  COP: 25 SSH, 15 merkins, 20 Don Quixote, something else… Mosey to amphitheater for the bunny hop= repeat hopping up steps and then running down for 1 minute.  Next, assume decline merkin position on the step you’re at then shuffle 10x right, 10x left, and complete 10…

8 Faithful appeared in the not so gloomy morning and 1 more arrived in the middle of the workout. COP 25x SSH 20x merkins 20x Imperial Walkers 30x LBC 20x Don Quicote 15x arm circle forward and back Go to field in front of Carillon High knees Butt kicker Lunges Back to Circle 10 minutes of Austrian Twist Burpees jump 180 on curb Burpee Run to Hill beyond the VITA Course 5 runs/ish hill climbs Back to Amptiitheather Lindsay’s Dips and LBC’s Head to bottom of love hill Bear crawl and run partnering up Then back to the shovel flag.…

5 faithful convened at Dogpile in the Gloom for a solid weekend beatdown.  The weather was 72 and breezy with a light rain.  It couldn’t have been any better. The Thang: Mosey from the shovel flag towards the Nickel Bridge and circle back to grassy area for COP: 25 x SSH 20 x Copperhead squats 20 x Don Quixote 10 x Merkin 20 x Flutter Kicks Mosey over to the front of the Carillon for a merkin/lunge circuit.  Partner up:  one runs up the steps to top of Carillon and lunges to other side, down steps and back to start…

6 Faithful were joined by 2 LIFO’s in a Forth of July Firework set up Dogwood Dell. The THANG Mosey to COP 20x SSH 20x Don Quixote 20x Imperial Walkers 20x SBS 15x Arm rotations 15x Arm rotations Mosey to the World War I Monument( The Carillion) Steps with 10x Merkins and 10x World War II sit ups 5 sets Mosey to the Pull up Bars, 5 pull ups, 10 Dips, 15 Pole smokers 5 sets, with a run to Carillion between each. Mosey to the VITA Track, Alternating intervals 5 burpees, 10 LBC’s One loop of the Track, Mosey…

5 of Richmond’s finest and a welcome guest from Winston-Salem posted for lovely, rainy morning out at DogPile.  Here’s how it went down. Mosey around circle a few times to prep for COP: 20 split jumps, 20 imperial walkers, 25 flutter kicks, 20 Don Quixote Mosey to the bowl behind the amphitheater for Escalator (thankfully lifted from an NC based workout).  Run up one side 5 hand release merkins, run up the opposite hill for 5 hand release merkins and 10 diamonds.  Keep doing this while adding 15 Carolina Dry Docks, 20 Mtn Climbers, and 25 squats.  Plank when done,…

8 PAX enjoyed the best AO in Richmond, and here is how it went down: Mosey to parking circle, run around circles a few times, and circle up for COP: 20 SSH, 15 Clerkins, 20 mtn climbers, 20 Russian Twists Mosey to pull-up bars for.., you guessed it, pull-ups: 5 wide grip pull-ups, 10 diamonds, 15 squats as low as you can go: repeato 3x 5 normal grip pull-ups, 10 dips, 15 lunges: repeato 3x 5 close grip pull-ups, 10 flutter kicks, 15 froggers: repeato 3x Mosey to Carillon for The Towering Inferno.  Partner up to run up the Carillon,…

8 Faithful and 1 FNG posted for a humid morning beatdown at DogPile.  Here’s how it went down: COP: 25 SSH, 15 Merkins, 25 LBC, 25 Imperial Walker, 25 Slow bending Squats Mosey to Pull-up bars Abbreviated, Half Murph: 5 x (10 pull-ups, 20 merkins, 30 squats) Mosey back to Carrillon 4 Minutes of Mary: 20 Flutterkicks, 15 Box Cutters Mosey to Amphitheater Declined Plank-o-rama: hold, walk right, walk left, left hand on bum, right hand on bum (repeat 3x) Mosey to base of pump station Love Hill-Blimp Style-Dealer’s Choice: lunges, walk out merkins, broad jumps, grapevine (karaoke), bear crawl,…