A pax of thirteen strong braved the Seal Team parking job to attend Shakedown’s birthday celebration beat down.  Unfortunately for the birthday boy and the rest of the pax, he has a nasty cold, so Lab Rat stepped in.  The beat must go on, so here is some stuff we did: COP- SSH, IW, helicopters, DQ, WW2 situps, arm circles, hand release merkins Rusty Cage- partner up, 50 pullups as a couple. Proper Dora- 1 merkin, 2 situps, 3 squats.  Partner runs around amphitheater. Fun with wood- pick up a log and work out:  curls, overhead press, overhead squats, over…

https://www.youtube.com/watch?v=P9aBS5mYjAw 18 Pauly Shore look-a-likes posted for Spring Break 1997: Cancun. It was so hot, it took four to make a thing go right. Here’s how it went: Vinny Q: Invisible Jump Ropes IC / Helicopters IC / SSHs IC / LBCs IC / Scorpion Kicks IC. Mosey to boulders lining road near toll booth. Hot sand Indian run: PAX works beach body incline merkins while lead beach goer squeezes out 10 decline merkins then runs to the front of the stage (head of the line). Repeato through the PAX. Everyone’s gotta get swole. Handshake Q: Mosey from the beach…

11 WDog regulars posted today to take on The Murph, two of whom were first timers to the prescribed beatdown. The Murph: Run 1 mile. Stop 3/4 of the way for planks to collect the six. Head into the rusty cage as one. 10 sets: 10 pull-ups / 20 merkins / 30 squats Run 1 mile back to the flag. Stop 3/4 of the way for 10 helicopters IC to collect the six. Elliot took us out. Announcements: CSAUP on 10/20. See TYA for details / Marmaduke is collecting winter coats on Saturdays at either AO for the forseeable future. Let’s help…

Fog, fog, fog, humidity, humidity, but  that did not stop 16 Super Troopers from posting to W Dog this morning. YHC arrived with 5 PAX members already in the gloom, ready to dig a little deeper. YHC planted the flag and waited…..0530….Time to Mosey. Bricks in front of The Carillon=COP….x12 Don Quixote, x 24 Imperial Walkers, x 12 Copperhead Squats, x 24 Box Cutters, x 12 Flutter Kicks, x 24 Freddie Mercuries, x 12 Merkins, x 24 Plank Jacks. Time to mosey…. On The Lawn….PLT (Partner Leg Toss)…partner up and x 100 PLT per PAX member.  TIme to mosey.. YHC…

13 Gloom Warriors posted at W-Dog eager to find out if Burpee Lake would present itself and eager to find out what Gumbo had in store.  YHC’s watch is buzzing, it’s 0530, time Mosey — watch out for the water… Mosey to the bricks in front of the Carillon and circle up for a short COP, including: DQs Helicopters SSHs Imperial Walkers THE THANG: Golden Triangle Mosey over to the edge of the far circle for instruction.  The GT went as follows: bear craw out to Rugby Road, do 25 merkins. run down Rugby Road to the tip of the…

A baker’s dozen showed up at WDog to honor Philippides, whose run on this day in 490 BC inspired the modern marathon. Philippides, of course, had just fought with Athens to defeat the Persians at the Battle of Marathon, and well, somebody had to go tell ’em… What happened next (Philippides announcing the victory, then falling down dead) was the source of both disagreement and mild disdain among the PAX. Was it 26 miles, or merely 22? Why couldn’t they just send TYA instead? 22-26 miles is like a warmup. YHC has more unanswered questions, but here’s what went down…

19 studs got the day started the right way with a beatdown that went something like this: 15 Burpees OYO (1 burpee for each BRR runner (12), BRR driver, and BRR logistics dude) Mosey to the first circle for COP.  Exercises included Invisible Jumprope, Merkins, LBCs, Fire Hydrants, Arm Circles. Mosey to the field for 4-3-2-1.  Consists of 4 suicides with 25 WWII situps after each suicide, 3 Bunny Hops across field with 25 flutterkicks at each end, 2 Lunges across field with 25 Freddie Mercuries at each end and 1 bear crawl across field with 25 LBCs at the…

21 F3RVA gloom warriors, an out of town visitor (Slim) and an FNG met the dawn this morning to sweat it out at WDog. It went a little something like this: COP 20 SSH 10 Don Quixotes 10 Helicopters 10 Russian Soldiers 10 Merkins some Manteo Yoga (as Vinny put it) 20 LBCs 10 Hillbillies Mosey to the stage for a Dora  – 100 Merkins, 200 WW2s, 300 squats – partner runs the perimeter of the Amphitheatre down to the Orchestra pit for some box jumps  – 1 jump first step, 1 jump second step then a decline merkin.  2…

14 men braved the gloom and curiosity that comes with a Mr. Holland Q. Here’s the general idea: COP: SSH, DQ, LBC, merkins – mosey to field BEAST: merkins, WWIIs, squats, CA drydocks, V-ups, burpees Amphitheatre: bear crawl up, then back down (note: bear crawling down is precarious, but it works) box jumps: “two steps forward, one step back” lunge to flag, stopping along the way for merkins, American Hammers, more of these, and finally back to flag. Shout out to FNG Carjack (Steve Norris) – Big Data will be looking for you! MOLESKIN: A year ago yesterday, I’d never…

The potato was warm and buttery as 15 descended upon WDog.  While many were expecting to find CircleK and his beloved Tire, it was Swirly who had the superior alarm clock and started off the HP-Q.  (There was speculation that Mechanicsville PAX haven’t yet adopted modern day alarm clocks and still rely upon roosters…which can be unpredictable.) Those who took the potato were Swirly, EF Hutton, Rosie, Saab, and Sippy Cup respectively.  This is what went down… First Q:  COP (lots of good stuff), Touch a tree while other partner does series of exercises….WWII’s, Plank, Burpees. Second Q:  Circle up…