“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” – attributed to Buddha Five freedom loving warriors arose to greet the dawn of a new day. According to legend it went a little something like this. COP Swirly – arm hangs, tip toes, SSH, helicopter, merkins, hold it Mosey to Rust Cage Hang for 3 seconds, hold for 3 seconds. 3 rounds Grab a coupon for 20 burpees Jerkins X 10. 3 rounds Oyster took the baton and headed to the amphitheatre. Partner up. One partner runs the permiter, the…

Five warriors gathered in the gloom gather to celebrate earth day. Mosey the long way to the amphitheater. COP DQIWArm CirclesWW2 x49LBCFlutter kicksHello DollyRosalitaDecline ABDDecline PPSupermanBushwackerplank stretchingPlank arm circlesGomer-kin Triple check Hallelujah run; iron chair; abs flutter, box cutter, six imchesLadder starting at 18; Dips VupsJailbreak YHC took us out . NMS Faceplate and YHC were running up love hill when a pack of five deer decided to cross right in front of us. YHC realized if we kept going we would split the pack. I was worried that the separated deer would crash right into Swirly or Bodos or…

5 turned in to 6 veterans came out on an unpleasant morning – 39 degrees and soggy. 3 of the PAX are normal First Watch attendees but Kubota earned himself a well deserved day off so we took over WDog. COP: SSH, Don Qs, Helicopters, Merkins, Flutterkicks, Scorpion Kicks. Mosey to tennis courts (watch out for well marked curbs) for some time in the Prison cell: Each PAX grabs a half a tennis court. 4 rounds of 2 exercises on the court: Round 1: HRMs & V-Ups. Round 2: 20 Jump Squats & 10 Heels2Heaven Round 3: 20 Mtn Climbers…

https://www.youtube.com/watch?v=EfAhpX_wIBk The perfect number of law abiders posted in the gloom for some decompression. What a beautiful morning to break it down. COP: Mosey to Carillon patio for some SSHs / Helicopters / Russian Solders / WWIIs / LBCs / Scorpion Kicks. Hardywood got chickens, so we broke out an old warm-up from our wrestling days and introduced the PAX to the Duck Walk – thanks for the help on that Swirly. Jars of Clay: Swing by and see Penny to grab some jars of clay. Down to the amphitheater. Each step perform 3 coupon Rows with each arm. Mini…

A very legal gathering of 8 socially-distanced men to see what Conspiracy was going to bring today. Quickly Swirly realized it was an April Fools prank and we were off for a WDog Hot Potato Q. Swirly took the reigns to start us of. Swirly Q COPAmpitheater work: Inclines Merkins 1-18 follow be Dips from 18-1 Handshake (aka Elbow Bump) Q Non-Contact “Around the Ampitheater” Dora. Exercise 1 (100): Partner 1 completes 25 Merkins then transitions to WWII’s while Partner runs, rinse and repeat. Exercise 2 (200): As partners complete 200 squats (Partner 1 does exercise, Partner 2 runs, rinse…

Four posted to see what Vinny had in mind. Audible. Al La Carte. Hot Potato. To the stage to exercise our Inner Wilson. COP: SSHs x 20 / Russian Soldiers x 10 / Hillbillies x 10 / Imperial Walkers x 10 / Helicopters x 10 / LBCs x 10. Partner up (spaceees, no toucheeees): Lazy Corona-Dora – Round 1 = Partner 1 holds elbow plank for 45 secs. Partner two performs HR Merkins. Race to 100. Round 2 = Jump Squats to 200. Round 3 = Partner one does 30 WWIIs as the timer. Mountain Climbers (2-count) to 300. Swirly…

Pursuant to the Governor’s State of Emergency Order, ten cautiously optimistic F3RVAers posted to see what YHC had in store. Masks on: Mosey to Police Monument for COP: Tom Brady = 20 eaaaasy Helicopters plus 2 nonsensical Burpees / Imperial Walkers x 10 / Russian Soldiers x 10 / WWIIs x 10 / Scorpion Kicks x 10 / HR Merkins OYO x 10. Mosey to Cary Elementary High Energy Dora: Round 1 – HR Merkins x 100. Round 2 – Flutter Kicks x 200. Round 3 – Swing Planks (200) and Freddy Mercurys (100). Mid-Stream Stretches Mosey to Water Treatment…

8 studs took on WDOG this morning and here is how it went down. COP : Some nice stretching and a few exercises to get the blood pumping . Native American Pole Smokers : 5 pole smokers then run to the end of the line – hold 6 inches 45 inches 90 inches Amp Theatre : 3 dips – 3 incline merkins to the bottom – at the bottom partner up for Wilson boxing cockroach 3 sets of 20. The Garbage Plate Jerkins – line up – guy on the ground grab 2 hand pull yourself up 10 times switch…

Eight shoppers posted to get their spring fashion in order. Here’s what they decided on: COP: SSHs x 20 / Helicopters x 10 / Imperial Walkers x 15 / LBCs x 10 / WWIIs x 10 Shirts: Mosey to the Penny Stage to collect coupons (sadly, all but ten have been destroyed). Collect coupons and mosey to Carillon Field for an audible: PLTs x25 x 4 rounds. First round = Left Side. PAX runs to end of the field; Bernie Sanders back. Second round = Right Side. PAX karaokes to middle of field and back. Third round = Center. PAX…

If Swirly hands you the hot potato at WDOG do you keep it, love it, cradle it and make it your own? Or do you just give it away like it meant nothing!! The Thang: Mosey to the still closed, will it ever be open again Carillon.Swirly: COPSSHHelicoptersKnees to ElbowsWilson WifePlank3 inchesFudd WifePlank3 inchesSwirly – passes the Hot Potato to Oyster Oyster takes the Q Mosey to the Circle – Triple CheckExercise: Flutter Kicks, SSHRun: Back Peddle around the Circle Mosey to the other Circle – 3 rounds10 MerkinsRun to the bottom – Back Peddle Up10 MerkinsRun to the bottom…