Byrd Park
Great to be back at the dog this morning and we went at it Swirly style. 5 strong posted anf here is how it went down. Mossy to the Theatre – warm ups Steps : Going up 1-18 incline merkins – gotta come down 18-1 Dips Mossy to the outside stage : Grab a block – circle up – 3 sets 20 block burpees – 20 curls – 20 squats – retune blocks Mossy to the flag for some Mary. Great to be back at WDOG fella’s thanks for letting me lead . Awesome to have a guest Holy Roller…
Three WDog regulars including one new regular descended upon the greatest park the City of Richmond has to offer. YHC is nursing a shoulder injury, so legs and abs were all that was on the menu for today. Since YHC realized only after the fact that YHC signed up to Q the week after BRR a lot of stretching was in order to kick things off. Circle or Triangle up at the flag and stretching ensued. YHC led the PAX in some stretching to both ease into the work out and get all those BRR muscles acclimated again to working…
A lucky 7 gathered in the gloom of Wdog for a midweek beatdown. Upon arriving at 5:28, Oyster informed YHC that that last person to show up was automatically the Q, since no one was on the sheet. Why Oyster could enforce this rule was not questioned, so YHC submitted to this fiat and off we went. Here’s what happened: COP : After a mosey to the far circle beyond the carillon, circle up for the COP. Deadman hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // LBCs // Crabcakes // Merkins // Inverted…
10 bridge runners descended upon the over grown grassy fields of Byrd Park this morning. YHC was happy to see some strong numbers this morning. YHC kicked things off with F3’s official opening remarks and some light stretching. Then it was off, mosey on over to the Nickel bridge. At the bridge, every light post 2 burpees, run to the end then turn around, and every light post on the way back 4 WW2s. Wait for the 6, then modified Native American run to the Carillon field. Modified in the sense that the last person does 2x merkins then sprints…
We had the makings of a party when 12 men grouped up for a hump day early morning workout and here is what went down: We mosey out to the first crop circle and run 2 laps then circle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 15 Arm circles (10 small, 5 big, Reverso) THANG We mosey to second crop circle at the top of the Triangle. This is a YHC favorite where we Brocode the following: 20 merkins, then lunge to the other corner of the triangle at the top of hill, run/jog down…
A lucky 7 turned out for a soggy hot potato Q at WDog. Despite the slop, spirits were high. Bodos grabbed the reins and here’s how it went down: COP: Mosey into the base of the amphitheater for Dead M Hang, Cherry Pickers, Helicopters, Imperial Walkers and Russian Soldiers. THE THANG: Bodos Q: Triple Check with Incline Merkins, WW2 Sit-ups and a lap around the amphitheater steps. One group of 3 and one group of 4. Hand off to BT… BT Q: Stay put in the amphitheater for a Mint Julep (5 Box Jump Burpees, run to top of steps,…
Seven strong came to WDog for a summer sweatfest. YHC shook off some rust to Q and tried out some new stuff. We did: COP: SSH, Don Qs, Russian Soldiers, Merkins, Flutterkicks. Over to other circle, which is now a pile of dirt for Bermuda Triangle: Bear crawl top section, 20 Merkins, down to bottom of Rugby, 30 Reverse Crunches, up hill, 40 Jump Squats. 2nd round same distance but change exercises: 10 Burpees, 20 WWIIs, Bernie up the hill, then 40 Squats. Plank for 6 then down to Rusty Cage. 4 Rounds of: 5 Pullups, 10 Dips, 20 LBCs.…
YHC was waiting for other PAX to join but quickly learned it would be a solo exercise. YHC started running around the park and headed to the Stone House at the Forest Hill park via the Nickel bridge.
5 Studs showed up to WDog to see what was in the cards – here’s how it went down: The THANG: COP #1: Mosey over to a parch of lit lawnCircle up for a lengthy variety of Tryhard Wamrerama IC COP #2: Mosey down to the bottom of the Amphitheater and stretch while Tryhard sets up the speaker and reveals the F3 Beatdown DeckThe PAX completed x5 sets of x5 cards each set, with a run to the top of the steps after each set Mosey BTTF for COT: Counterama # 5NameramaAnnouncerama (see Comments)YHC took the PAX out in Prayer…
Once a month YHC made it a point to continuously improve upon several core exercises… Merkins, Pull-ups, Squats, and running… and when all four powers are combined, you get a MURPH! YHC warned via slack all unsuspecting folks and two studs showed up to prove what they got for the MURPH. Even though the numbers were thin the intensity was not lacking. YHC is happy to report that these studs finished everything in under 40 minutes. Nice work guys! YHC having just toured AO’s the past week all over the beaches of North Carolina came back with all sorts of…