Eight frolickers gathered in the thick mustard this morning, joined by an extra credit 2.0 for today’s rendition of WDog. Circle around the flag to start sweating, wait for Posh to come in hot, then off we went for a jog by the entrance of Maymont and over to Shields lake. COP7 Don Quixote’s17 Copperhead Squats78 SSH8 Burpees34 LBCs The ThangPartner up for no good reason and mosey to the nearest hill. Bear crawl up the hill, 10 merkins, crawl bear down, 10 merkins. Repeat for a total of 3 ups and downs. Mosey over to the nearest sidewalk and…

11 took on their Hump Day with the challenge of WDog. Some called it “Old School” others just enjoyed the brief view in the Rusty Cage: COP: SSH, Imperial Walkers, Merkins, Flutterkicks. Down to Amphitheater: Ascending Steps: 5 V-Ups each step on way up. Descending: 5 Derkins each step on down. Mosey to Rusty Cage: 4 Sets of 8 Jerkins, 10 Dips, then 10 Pull-Ups. Over to fire hydrant: 3 sets of Boxing Cockroaches. Start at 25 reps, increase by 5 each set. Over to the Bowl: Jacobs Ladder – Burpees up to 7. Back to COP circle for some…

15 fighters didn’t use the “it is the day before the convergence” excuse and showed up to a DaVille ghost flag takeover of WDog that went something like this… Opus started with the Q. Mosey to the amphitheater COP All IC – Arm circles, 10 helicopters, 10 tempo merkins, 10 hillbillies, 20 smurf jacks. Triple Check – Box jumps, skull crushers, run up to the top of the amphitheater and back. The Carpenter took the Q Mosey to the back of the amphitheater to the top of “the valley.” 4×4 Valley Partner up. One partner runs down the hill and…

14 strong posted this morning for WDog. Here’s how it went down: COP: SSHx25 // DQx10 // Arm-circlesx15/Reverso // Helicoptersx10 // Merkinsx15 // LBCsx15 // Crabcakesx20 Mosey to Rusty Cage: Triple check. Pull-ups // American Hammers // Run to the Hydrant and back Mosey to Amphitheater: Start at bottom step with 1 Incline Merkin // 1 Dip // 1 Box Jump, work all the way up to 18 Incline Merkins// 18 Dips // 18 Box Jumps COP to wait for the 6: PTLsx20 // WW2sx25 // Mountain Climbers x25 Final YHC Birthday Exercise in honor of my grandpa, who every…

Fourteen posted for a new – possible – summer staple of F3RVA. No one was injured during the filming. Here’s what was captured: Mosey down to the Pipe Loop. Circle up. Helicopters x 10. Russian Soldiers x 10. SSHs x 20. Time to roll tape. Pipe Loop 11s: Divide PAX into two groups to spread out. First group starts out on the run. Second group starts out with the 10 WWIIs at the trail spill-out, then crab walk to the head of the trail for 1 LBC. 10 loops on the trail in total. Enjoy. Plank-o-rama for the six. NA…

What a glorious day for thirteen men to arrive at Dogwood Dell on the 12th day of June with temperatures in the 50s for a beatdown that went something like this. COP SSHs – 25 ICArm Circles – 10 Small, 5 Big IC, ReversoStep Back Lunges – 15 ICDon Quixotes – 10 ICOne Legged Lunges – 15 IC, Switch leg for 15 ICHelicopters – 10 ICBall Dippers – 10 ICMerkins – 10 ICAngled Knee Jumps – 10 ICFoot to Hand Mountain Climbers – 10 ICLBCs – 25 ICAPDs – 25 ICFreddie Mercuries – 20 ICBurpees – 10 IC The Thang…

A cool dozen posted to W-Dog this morning (including one F3 traveler up from F3Highlands) for a mid-week serving of Gumbo. Today’s menu was as follows: Mosey to the usual circle and one lap around, then down into the Amphitheater for COP (man there is no better COP location in RVA than the Amphitheater – that got the blood pumping). COP included the following all IC: SSHsDQsImperial WalkersTempo MerkinsFreddie MercuriesFlutter Kicks THE THANG: Base Work Spread out at the base of the Amphitheater and complete three rounds of Box Jumps and Alternating Shoulder Taps as follows: 10 Box Jumps OYO…

16 Super Studs showed up to W Dog this morning conquering hump day free of charge and filling our tanks with blessings and spirit! 0530…time to mosey. And over to Byrd Lake we went. COP- x 15 Copperhead Squats, x 25 SSH, x 15 Box Cutters, x 15 Flutter Kicks, x 10 Merkins. Enough….let the work begin. Paula Abdul= run to third light post, than run Bernie Sanders style back one light and perform 10 Merkins. Repeat the entire length of the lake. Halfway through, audible from Merkins to WWII situps. Instead of 2 steps forward, 2 steps back…..modified F3…

YHC knew today would be “super” and The Gloom would be pumped up for Hardywood is back in town. 13 Tried and True Super Troopers posted to see the sunrise but get a little work in before “work.” With Bodos sipping coffee and closing his car door at 0530, time to mosey. COP in front of the Carillon-Memorial Weekend approaching- and is goes a little something like this…. x 15 Copperhead Squats, x 43 SSH, x 20 Imperial Walkers, x 20 Box Cutters, x 44 LBC’s, x 10 Merkins. Mosey to the amphitheater. Lindsay-Starting at orchestra level, x 30 Freddie…