The F3 RVA Ghost Flag will be at WDOG 3.13.19.

16 veterans of the Gloom layered up and posted on this brisk morning to W-Dog to start our morning and our season of Lent the only way we know how – with some fellowship and some pain. Here is what transpired: Mosey to the circle in front of the amphitheater and do some Flange-esque warm up around the circle with shuffles and butt-kickers and high knees. Then circle up in the grass for traditional COP, including: SSHsDQsHelicoptersImperial WalkersMerkinsLBCsHello DolliesFreddie Flutters The THANG: The Season of Lent is 46 days Mosey to the bottom of the amphitheater and announce our next…

https://www.youtube.com/watch?v=Rciee-oQLoI Twenty cool cats posted at W-Dog for another Vinny concert. Here’s your set list: Slaughter Start. Duke lost* = 10 burpees. Line up single file to pass through the ticket scanners / NA run to the front of the stage / police monument. UNC won* = 10 burpees. Arm Circles x 10. SSHs x 15. Imperial Walkers x 10. Merkins x 15. Mosey back stage (John B Cary ES) for a meet and greet. First Set: Triple Check. East Coast Swing Planks + WWIIs + run to the bathhouse and back. Second Set: Dora. Section 100 HR Merkins. Section 200…

14 Snow Men arrived to WDog this morning excited that bridges were open and a marginal amount of snow was on the ground. Thanks to Dr. Tryhard for planting the flag. 0530….time to mosey. Warm up lap and COP in front of The Carillon= x 15 Imperial Walkers, x 10 Don Quixote’s, x 25 SSH, x 15 LBC’s, x 10 Merkins, x 15 Cotton Pickers. Mosey to The Lawn. Ascending 4 Corners= Corner 1, x 10 Merkins, Corner 2, x 10 Merkins, x 20 Squats, Corner 3, x 10 Merkins, x 20 Squats, x 30 LBC’s, Corner 4, x 10…

A mighty 13 showed up to do a lot of partner workouts on 2/13. A sign from the cosmos or maybe just a lucky day to work out with the Pax? Mosey to the first circle for COP. Russian SoldiersHelicoptersInvisible Jump RopeDon QuixoteOne legged leg lifts – right over leftOne legged leg lifts – left over right Back to the Penny Stage for Touch a Tree with a partner. 4 Trees – BTTW6 Trees – Box Cutters8 Trees – Flutter Kicks Finish up with 20 PLTs, three times through. Back to the Rusty Cage and partner up. Pull Ups -…

The beloved beacon of beatdowns to come, SWIRLY’s headlights cast a welcoming beam upon our COT arena. YHC planted the ShovelFlag, and a strong PAX of 17 gloom warriors quickly converged to bask in the warmth of the 2nd F. There was some amusement in contrasting HANDSHAKE’s XXXXL shorts with the cheek-huggers worn by SHAKEDOWN, and then it was time to mosey… The THANG: Mosey to COP #1: (The usual Circle) Don Quixotes – IC x10 slowly Imperial Squat Walkers – IC x10 Around the World Lunges – IC x5 rounds Mountain Climber Merkins – YHC attempted IC, but after…

Dr. Tryhard emerges from his vehicle with his newly constructed shovel flag and successfully plants it as a signal to others that its time to leave the comfort of heat. The watch says go and off we went to the first traffic circle for COP. The Workout Don Quixote Helicopters Russian Soldiers One legged leg lifts – right leg One legged leg lifts – left leg Over to the Amphitheater for descending count Box-Cutters starting with 18. Partner up for 3×20 Wilson’s dying cockroaches. Work your way up with ascending count incline merkins.  Some planking at the top while we…

18 of RVA’s Finest arose this morning to post at W-Dog in hopes of continuing our journey to be the best men we can be! 0530….time to mosey. COP…x 10 Don Quixotes, x 10 Russian Soldiers, x 15 Copperhead Squats, x 10 Flutter Kicks, x 20 LBC’s, x 10 HRM’s, and x 10 Boo-ya Merkins. Mosey to The Rusty Cage=Exercise 1- partner up for the fun of it. Perform as many pull ups as possible, OYO or with slight assistance.  Mosey to the field in front of the stage and keep your partner. Exercise 2- As many sit-ups as possible in…

Twenty-four regulars and one FNG posted today to help YHC remember and honor some very important people in his life, and to search for the why. And while we may never find the answer, may we rest easier knowing that “the purpose of our spiritual journey is to not replace the darkness with light, rather it’s to integrate and honor all the parts of ourselves … all of life’s energies.” – unattributed. We started off with a COT, where YHC shared a very personal story. On January 16, 2002 at 1:12 p.m. a classmate entered my law school and went…

20 studs posted for WDOG this morning and here is how it went down. COP : SSH’s, Helicopters, Windmills, IW’s, Cross leg lifts, APD’s, Merkins 4 corners on the field : 10 merkins – 20 Cap Thors, 30 LT Dan’s , 40 Burpees Indian run followed by Indian Run pole smokers – 4 pole smokers while pax holds 6 inches run to the end of the line. Steps : 4 incline merkins @ each step up – 4 dips each step down. Modified Love Hill : Partner up run to the fence – 2 exercises – broad jump burpees -…