In attendance (22!) 22 faithful and a newspaper reporter gathered on a surprisingly sunny morning for the YHCs VQ. On the agenda—trails and hills and a few merkins along the way. The THANG. COP (SLIMS) 30x SSH 25x LBCs 25x Imperial walkers 15x Merkins 25x Slow bending squats Crab-Bear-Merkins Start with feet at center of circle, 5 merkins, flip over, backwards crabwalk to edge of circle, flip over, 5 merkins, crawl bear back to center of circle. Repeat 4x. Mosey to down to the pump house Hill runs #1—the pump house Partner up. 1 partner runs up hill to the…

9 Faithful RVA Pax & 2 very welcome guests gathered at Byrd Park this morning to greet a sunny day with some hard work. Here’s how it went down: COP: 25 SSH, 15 Merkins, 25 Hillbillies, 25 Slow Bending Squats, 25 LBCs Mosey to Vita Loop for Vita Burp Loop: full loop with set of burpees at every turn that was larger than 90 degrees.  First stop: 1 burpee, 2nd stop: 2 burpees, etc…up to 5…then back down to 1 Quick COP: 25 Box Cutters Vita Lt. Dan Half Loop: same as Vita Burp Loop but performing sets of “real”…

6 PAX posted for a chilly but beautiful Saturday morning at the Carillon in what would be Orville’s F3 swan song #sademoji. THE THANG Mosey to Carillon Traffic Circle COP SSH x25 Windmill x15 LBC x20 Burpees x15 Mosey to amphitheater Bunny hop up, jog down After 1 minute, hold elevated plank (feet on stone steps) Shimmy 10 paces right, 10 paces left (still in a plank) 10 Merkins Rinse & Repeat Mosey to Carillon steps Bunny hop up steps, lunge across, jog down opposite steps 10 flutter kicks Rinse & Repeat for 5 minutes Mosey to wooded pasture Hold…

11 strong men including one FNG showed up at Dogpile on a glorious spring morning to endure a BT beatdown.  Here’s how it went down: THE THANG Mosey from the shovel flag to the field in front of the Carillon. COP 25 x ssh 20 x imperial walker 10 x merkins 15 x copperhead squats Mosey to the pull up bars for a rotation of: 5 x pull ups 10 x dips 15 x copperhead squat run around carillon, rinse and repeat 3x Run to Bowl Smoker for clock merkins 5 reps at 3:00, 6:00, 9:00 and 12:00 on each…

Having hit a couple of workouts in other states, it’s always interesting to see “how the locals do it.”  We were fortunate to host Hairball and Obama at DogPile, and here’s how it went down: Warm-up CoP:  20 ssh, 20 mtn climbers, 20 don Quixote, 10 clerkins Mosey around Carillon to pull-up bars for 8 pull-ups, 16 froggers, 24 reverse crunches, run around the carillon: repeato 3x, plank fun to gather the 6 Round two = 8 body rows, 16 plank jacks, 24 lbc, run to Carillon: repeato 3x, plank and abs at the end Mosey to bottom of hill…

A PAX of 11 strong posted in the gloom to meet their match:  the ladies.  Probably the most hyped workout ever at F3 RVA, the ladies were hand-picked and harvested specifically to throw down a challenging 60-minute workout.  8 feet in length, and ranging from 3 inches to 8 inches in diameter, these were not your average ladies.  Inspired by Chum Bucket at the F2 a few weeks back, YHC decided to bring every gimmick possible to get the PAX out this AM. THE THANG Mosey over to the far circle, navigating around the dell and through tents set up…

14 strong posted just before Sunrise, including one LIFO, and one Kotter, The THANG Mosey to Circle for some parade Laps 1st COP 20x SSH 20x Mountain Climbers 20x LBC 10x Merkin Mosey to 2nd COP 20x Flutter Kicks Mosey to 3rd COP 20x Rosalitas NoToll 5 Burpees Al Gore Touchdown Mosey to Center of Bridge 50x Deep Knee bends facing east 50x single leg knee bends each leg Watch sun come up to east Mosey Back to Other side of Tolls 4th COP Plank & Dead Cock roach Mosey to Amphitheater, Ten Times Run to top, 10X Durkins, on…

11 with an FNG posted for a beautiful Spring morning at DogPile. Here’s how it went down: 20 ssh, 20 mtn climbers, 15 sit-ups, 10 clerkins, 20 hillbillies, 20 don Quixote, 15 sit-ups Mosey to VITA course for one loop stopping at every apparatus for alternating 5 burpees and then 10 merkins. Mosey to base of carillon for The Towering Inferno part deuex. Run up steps and wheelbarrow across landing, run to bottom and carry partner to planters. Flapjack with each partner completing each exercise 4x Mosey to pull-up bars for: 5 pull-ups, 10 diamonds, 20 sit-ups, 5 chin-ups, 10…

#Tclaps to the 5 PAX who posted for this morning’s beatdown under the watchful eye of the Carillon. It was Orville’s first Q since that one fateful morning at #Gridiron where downhill bear crawls happened…no such luck this morning. Orville unveiled a new workout we’ll call #CarillonKiller. Drawing inspiration from Toga’s Q 2 weeks back, it features 5 stations, done twice each, for 6 minutes at a time. The Thang: Mosey to 1st Station: Traffic Circle -SSH x15 -LBC x15 -Burpees x15 -Backwards bear crawl to curb, crawl forward, merkins (rinse & repeat until time’s up) Mosey to 2nd Station: Carillon…

Spring is here at last as 10 veterans and 1 FNG face Dogpile. The Thang: COP: Mosey around the circle twice and COP in the center. 20 SSH 25 Don Quixote 17 LBC 13 Merkins Off to the pull up bars in the woods. 8 pull ups, 16 dips, 24 squats – 3 times Mosey to the bowl behind the amphitheater. Jacob’s Ladder – bear crawl up, execute burpee, run down – repeat and increment burpee count until 7. Off to the North West side of the Carillon with hand off to Wilson for 6 minutes of Mary: Parker Peter…