Tag: WDog

Twelve strong took on WDog, along with other animals, on a rainy morning.

COP- SSH, Imperial Walkers, Helicopters, Merkins, Flutterkicks, Bay City Scissors

Front of Carillon for – Assault on the Carillon. 20 minutes of- Run up steps, 20 of an exercise each corner, 5 Burpees each time back at the star. Exercises were Derkins, Donkey Kicks, Jumpsquats, and Freddy Mercurys.

Mosey down hill to bottom of Rugby Rd.- Alternate up road between Lunges and Bear crawl. Mosey to Carillon field – American Hammers, Heels2 Heaven, & Ring of Fire. Mosey back to the Flag.  BT took us out.

NMS – YHC wanted to break out the Assault on the Carillon again to see how it went a 2nd time, also after 5 Qs in the last week it made for an easier Q. All the PAX put in a strong effort but the star was the snake we found on the steps half way up.  It was maybe Rosie who spotted it and warned the pax. Most just got on with it and stayed on the other side of the steps.  Bleeder went the extra mile and grabbed a stick to relocate the snake. Expect to see Woodfin Pest Removal billboards up in the near future, YHC imagines Swirly holding a shovel looking menacing. Speaking of Swirly YHC was amazed the snake was not found in Corporate’s Sweep of the AO before the beatdown.

During the COP Saab and TYA broke off into their own little circle to discuss 50 year old stuff YHC guesses.  There was another group, non ST’ers, that ran past during the middle of our 20 min at the Carillon. Most of the tomatoes were wearing lights on their shoes ala Offshore. Looks like he is a trend setter, expect to see Under Armour incorporating Duct Tape in their new line this fall…

Welcome to FNG Septic. Partly named for his career, but also in part of his involvement in the underground industrial music scene hotbed that is Bon Air.  Good to have BT back at WDog this morning, he drove to the AO. 6 miles round trip, gas used – 14 Gallons.  Also Clavin continues to post and get stronger each time out.

Announcements – HDHH today. PAX be prepared to try out Hardywood’s new exercises: Carolina Dry Humpers.

Silent Assassin signing off for a few days, out.

One shy of 20 descended upon Dogwood Dell to celebrate the 1 year anniversary of WDog. With Hot Potato in hand, this is what transpired…

Swirly Q: Mosey to amphitheater for COT. Alternate incline Merkins and Dips, ascending up the steps to 18 totl. Run to Carillon, Bear Crawl up, Polar Bear across, then run down. Complete 20 Captain Thors, then perform Burpees until PAX is done (“Whew!”).

Bleeder Q: BBC’s across field. Bear Crawl to 25 yard line, Broad Jump Burpee to next 25 year line, Crab Walk remaining distance (“Ugh!!”).

TYA: 365 Lt Dans with partner – alternating a run up and around the Carrillon (“are you frickin kidding me!!!”)

Saab: Burpee Ring of Fire, COT

NMS:

As we gathered in the amphitheater, stage lights were illuminated as if to join in the celebration of the WDog anniversary. As we cycled through the COP, Swirly’s excitement was almost palpable as the glow of stage lights cast a shadow upon both him and what appeared to be an emerging chub.

Swirly began by administering comprehensive workout instructions. This left YHC wondering why he would both divulge up-front what we would be doing for the entire workout, and whether there would be enough time to complete everything. Having not missed a beat, Swirly led the PAX the whole way with Circle K right up front. The PAX was sufficiently smoked and had little rest before Bleeder took charge…

YHC has a theory that Bleeder either has a hidden bear/gorilla gene, or has spent extensive time observing zoo animals. The man can perform a bear crawl faster than most people can walk and that skill was evident during the BBCs. There was only mild confusion as to where the yard-markers were, but the PAX improvised just fine. Having then completed what he viewed as two harsh beatdowns, YHC’s concerns were realized as it was announced that TYA then had the Q.

On a good day, YHC’s Lt Dans resemble a poor attempt to mimic an extra in a stage production of Lord of the Dance. Having been instructed to share in the completion of 365 LD’s was discouraging. It was later heard that some of the PAX had been running up and BEHIND the Carillon…presumably to get slight relief from the LD’s. It was approximately half way through that TYA’s heart grew 2 sizes (not quite 3), and had the PAX change over to Squats. Saab then took the PAX for a quick Burpee ring of fire and then COT.

As YHC took us out today it gave him the opportunity to share his recent reflections regarding how much of a difference F3 has made in his life. Sometimes the biggest gaps in our lives go un-noticed until we experience what has been missing first hand. Thanks to everyone for coming out today, and every day.

Saab abides

18 Pax members stumbled into WDog, all with plenty of time to spare – except for Phonics.  As expected, Swirly arrived early and had taken up residence with other Pax members in the truck.

 

 

COP:
47 SSHs IC

1 lap of High Knee pulls

1 lap of Frankenstien Walks

10 Merkins IC

Mosey to some area on the way to the pull-up bars

 

Abs of Fun 1:

– 15 8 Count Swirlies

– 12 4 Count Heels to Heaven

– 8 10 Count Windshield Wipers

– 12 4 Count ABCs

Rest and Repeat

 

Mosey to pull up bars

 

Pull to the stars 

Count off by 4s

– First team does 50 pull ups collectively

– Second team does dying cockroaches till team 1 finishes their pull-ups

– Third team does smurf jacks till team 1 finishes their pull-ups

– Fourth team does Bear Crawl boxes (bear crawl straight to tree 1, side bear crawl to tree 2, bear crawl backwards to tree 3, side bear crawl to tree 4 – repeat

 

Repeat

Mosey back to Lacrosse field

 

Abs of Fun 2:

– 20  2 step spread eagles

– 10 Low Cadence Freddie Mercuries

– 12 V-Situps

– 15 Hardywood Jacks

 

Mosey back to shovel flag

 

Duck, Duck, Bear

Quack on each pax members head, say “Duck or Bear” on someones head, then if “Duck” hold ankles and run around Pax, if “Bear” bear craw around Pax. While waiting for Duck or Bear, Pax holds plank. While racing each other down, Pax does Merkins.

 

Numberama, Namerama,

 

Announcements:
Lab Rat is leading the charge to launch F3 Charlottesville. If you know anyone in CVille who might be interested, contact Lab Rat – – f3charlottesville@gmail.com

We will have a table at the Ashcreek 5K. Sign up and EH others to come out.

Emoji took us out.

 

NMS:

The YHC was excited to Q the WDog as it is a different venue and a combo of many things F3 RVA.  Not wanting to do the same and desiring to stay away from any running, YHC settled on a heavy Ab bootcamp.  Taking some of his daughters favorite ab exercises and creating some others YHC settled on a “nice” combination.

 

TYA gave Abacus a difficult time for asking Toga to be the time keeper.  Abacus thought it was interesting that TYA would poke the bear just before the start. Noting this poke, YHC grinned.  Not being 100% familiar with the AO, YHC needed to also ask where the pull up bars were located, not once, or twice but at least three times.  Inside, the Pax was wondering how many pull-ups where going to be on order for the day.  But little did they realize they would wish for more pull-ups by the end of the day.  At the bottom of Jacobs Ladder, YHC pulled up and started their Abs of fun 1.  Demonstration was in order for the 4 exercises for this round. YHC showed them all at once to make sure we can quickly move to the next during each round.  Oh what fun.  The most fun was had by Windshield Wipers.  Modifications appeared to be on the menu for many. Not sure as the YHC was grinning in fun and enjoyment.  Time flew by as we did some stations and returned to the bottom.  Groans and fear was plenty as the Pax hit the bottom of Jacobs ladder.  And of yes! Another whole new set of Abs of fun was called to order.  However, this was only done once as the YHC wanted to get back for some Duck, Duck – Bear.  Great fun was had by the Pax as we ran each other down. Toga showed complete and utter superiority as he snagged Abacus on the offset to start things off.

 

YHC enjoyed spending time with the F3 RVA family this AM. Till next time.

Sixteen veterans posted at Byrd Park this morning. The weather could not have been more favorable for F3 gloom. Johnsonville (YHC), showing his advanced age, inadvertently omitted to plant a shovel flag. But, the VSF was there in spirit. YHC did follow through on this morning’s commitment to Q, however, and this is what went down, more or less:

Warmup COP: 50x SSH, Don Quiote, 10x burpees OYO.

Long mosey around by the dog park, down the ravine behind Dogwood Dell, and back up the other side near the Carillon.

COP: plank sequence, plank leg to elbow (right), plank leg to elbow (left), crab cakes with increasing cadence, 10x burpees OYO.

Mosey up to Carillon, around loop out front, and back to decorative granite slab about 30m out front of the Carillon.

Helter Skelter Lindsays (hillbillies/mericans/bunny hops). More detail -> do 30 hillbillies counting 1 leg only, run to Carillon steps (right or left), bunny hop up 15 steps, climb remainder, criss-cross plateau along top of Carillon’s base, descend other steps, return to granite slab, do 10 mericans, repeat run & bunny hop sequence, do 25 hillbillies, repeat run & bunny hop sequence, do 15 mericans, etc. until you get down to 30 mericans, then do final run & bunny hop and plank.

Plank sequence and LBCs in cadence while PAX completed Forties/Lindsays.

20x single leg Alabama prom dates. Repeat with other leg.
Slow lunge walk across large brick patio in front of Carillon.
Single leg side hop across patio. Repeat with other leg.
Bear crawl across patio.

Mosey back to VSF. American hammers with increasing cadence.

COT with YHC taking us out.

Announcements:
-Wed hill run is on today. That AO is now a permanent fixture, at least for the foreseeable future. DK is adding to list.
-Ashcake 5k is coming up. We are trying to field a big F3RVA group. Specify “F3RVA” when you register.
-April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm. Family friendly. LOMLs welcome to attend and/or workout with us.
-New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
-LabRat is leading an effort to expand F3 to Charlottesville. This effort will require (i) finding motivated leaders there, and (ii) support on a number of levels by F3 RVA. For now, LabRat needs help identifying potential leaders in Charlottesville.

Moleskin:

Ok. I admit that I took the first long mosey because my aged body needs a little time to warm up — especially this week.

I have a bad tendency to plan one workout, and then to go in a completely different direction based on some emotional decision. That hill behind Dogwood Dell is not quite up to Stinkhill standards, but it’s a beaut. I was strongly tempted to abandon plans and call something akin to a Bearway to Heaven on that glorious incline. But, my OCD overcame my ADHD today, and I managed to get myself back on track.

The Helter Skelter Forties were a big experiment that I have been thinking about for several days. I love the Carillon, not just for the multitude of workout possibilities that it offers, but also for its symbolic significance, it being one of Virginia’s chief memorials to the heroic efforts of Virginia’s World War I servicemen and servicewomen. I hope that our use of that structure paid tribute to, and did not at all disrespect, its significance.

There was a large bootcamp crowd that kicked off around 0545. They did not significantly interfere with us, but small packs of women from that group kept wondering into our PAX trying to join us. They half-heartedly claimed confusion, but their gazes were strangely fixed upon BT. We are men of honor, and BT did not, on this day, fall for that ruse.

There were a lot of hop exercises this morning. Bleeder never complained, but I thought it fitting that we offer something more favorable to him. Bearcrawls ensued, and he, of course, crushed them. I begrudgingly accepted my last-place finish on those.

Once again, it was very satisfying to road trip out of my normal RVA sub-region to connect with old friends and to meet new ones. I have had a great time traveling around to different F3 circles this week. We all have a tendency to get caught up in our neighborhood AOs. Based on my experiences this week, I know it would strengthen our F3 community if everyone periodically (maybe monthly) ventured out to a foreign AO or two. You will be surprised how welcoming our community is to newcomers.

Richmond has dozens, maybe hundreds, of schools, parks, and other public space. F3RVA, thus, has limitless potential for growth. We should organize another big attendance push in May or June. We dragged some now-regulars out last June that way, including McRib, Mr. Roper, and others. I say we do it again. How about Tuesday, May 18 for a run at breaking last year’s record?

Thank you for permitting me to lead WDog. It is a privilege and an honor to lead strong, motivated men. Johnsonville

PS: Before a downfall the heart is haughty, but humility comes before honor. Proverbs 18:12

Pulled in to the lot this morning, where we witnessed a large blue truck morph into a very tiny mini cooper….WOW! Parking lot was almost empty when Phonics and Lab Rat pulled up, but that didnt last long. A stream of cars started rolling in and in the end, a mighty 21 pax showed up for some WDog fun.

COP

• SSH
• Don Quixote’s
• Imperial Walkers
• Hillbilly’s
• Arm Circles
• Merkins

THANG

• rusty cage AYG-  All you got pullups, followed by X10 jerkins.  Repeat.
• Dora 123- 1 merkin, 2 squats, 3 LBC’s.  Repeat 100 times while partner runs around amphitheater.  Flip flop every lap.
• Das Boot (ode to Swirly)- X3 dips each step up amphitheater.
• Mary- American Hammers

COT, Lab Rat took us out.

NMS

Let’s talk about some obvious things first and foremost.  Excuse me while I bullet this out real quick:

• I dont know when to start a WDog Q without the “Hey, there’s Sippy” 1 minute warning.
• Nobody knows where to park without Big Blue.
• Bunny Slope is a dead ringer for a Whalberg.
• Lucky showed that he got the proper name last week, when he ate it on a root.
• 21 dudes is a LARGE group to lead.
• The sand bags are trashed.  I did not know that.
• Flipper is over the moon these days, like he found a long lost buddy……and season tickets.
• Everybody wants Copernicus to stay in Richmond.
• Jerkins suck.

Whew, now I can breathe.  So, the mumble chatter theme this morning (except for the part when TYA was busting my balls about the sand bags) was definitely on the VCU head coaches, both coming and going.  For those pax that didn’t know that Flipper is friends with the incoming coach…they do now.  Flipper was cheesin’ from ear to ear about it, and I understand why.  It’s not all smiles though, as we stand a very good chance at losing a cherished pax member in Copernicus as the Wade train packs up for Baton Rouge.  We don’t know for certain yet, but it seems inevitable.  Here’s to hoping though.

It was totally awesome to see some new pax members…and some older pax that YHC doesn’t get to see very often posting in the stead of a few notable WDog regulars that were absent this morning.  Always a pleasure to see Conspiracy stop by, and a tip of the cap to JVille, that always seems to be at a different AO than YHC.  Bunny Slope and Love Seat are still killing it, filling up the AO’s on the south side of town.  Also, great to see Lucky and Cottonmouth back after it too!  Honorable mention goes to Bodo’s for banging out some serious reps as well.

Just so everyone knows, Lab Rat was planning on doing all you got pullups, then sand bag curls (even had a clever name for it….”sand blaster”).  Little did he know that the sand bags have ceased to be (they are ex-sandbags, they are pining for the fjords, etc.).  Special thanks goes out to Circle K and TYA for assisting with a modification.  Wait, check that….TYA was actually a pain in the ass at this point.  Circle K gets all the credit….unless you hate jerkins….then blame TYA.

The Dora modification was based on the uneven number of merkins you get to/have to do during a regular Dora based on whether you run first or second. Bonus coverage was that it kinda felt like doing a morphed version of a burpee and a Richard Kimble with all the rolling over and flopping around.  People in the know might call that a “Nat Move”, or natural movement practice.  But hey, I’m no certified trainer. Phonics liked it, but then again he isnt the best test strip on how the pax will feel about things….for the record he was the only one that liked the plyo workout at Mary Munford a couple weeks ago, AND he thought my MAMBLA joke from yesterday was funny.  Poor character, Phonics, poor character indeed.

Apology of the Week goes out to Saab for the rusty cage.  Had to do it though, homie. Sorry.

Announcements:

http://f3nation.com/2017/03/21/third-f-opportunity-breaking-bread-326/

Lab Rat apologizes.

 

21, including 1 FNG, came out on a windy winter morning to WDog on the ides of March. YHC aimed to keep the pax moving to fight off the cold.

COP – SSH, DON Qs, LBCs, Merkins, Hillbillies.

Mosey to Carillon for Assault on the Carillon- Start at the Star- Run up Carillon, 20 of an exercise at a side of the Carillon, back down to the Star. 5 Burpees, then back up again . Timed for 20 minutes. 4 Exercises were Derkins, Donkey Kicks, Jumpsquats, Freddy Mercurys.

Partner up to Wheelbarrow up Carillon stpes, 1 Merkin each step. Then mosey to field for Honeymoon Suite – Diamond Merkins, Monkey Humpers, APDS, Pickle Pounders.Mosey back to the flag for Ring of Fire.

NMS- first off Vestige is a perfectly cromulent word, and posting in the cold Embiggens us all.

YHC had wanted to try this timed Carillon idea for a while and thought this am would be perfect as it would keep the pax moving in the cold. Directions could have been clearer but without Fudd there we had enough of an idea to get to it. 20 minutes felt like 30+ but everyone put in a strong showing. YHC was surprised to see 21 pax here though, maybe some were hoping for more fun with sandbags. Now we can petition Rosie on what former girlfriend’s name to call this timed exercise.

Thanks to Swirly the Honeymoon Suite now always starts with diamond merkins.  You can thank him. YHC can still not figure out why DK’s name always comes up during Monkey Humpers, maybe a pax member can explain…

Nice work to FNG Lucky. Bleeder must not like you much to drag you out on a windy cold day for your first post but you did well, hope to see you out again soon.

Announcements – HDHH is now at The Answer this evening, not at Splinter’s house because of the miserable weather. Also F3RVA NCAA pool is still open see Splinter or the BB.

13 oaks met at the Carillon for a Bleeder style beatdown. Swirly lent YHC a SF for the planting. It might have been rainy and in the 50s, but the mumblechatter from the PAX sure made it feel like it was 70 and sunny here in RVA (booya).

COP

25 SSH, 25 Russian Soldiers, 5/5 Arm Circles (backward, then forward), 10 Merkins, 20 LBCs

THANG

• Burpee Circle to Circle Dora 1-2-3: 100 Merkins, 200 American Hammers, 300 Flutterkicks. Runner goes between circles and does 1, then 2, then 3 burpees at every lightpost for each century of the Dora. Plank/AlGore between sets.
• Triple Check @ back wall of Carillon: (1) Run to picnic tables / ha’penny stage (2) LBCs (3) BTTW
• Bestiality Hill: First set – Alligator Walk, Bear Crawl, Crab Walk, Duck Walk :: 20 Merkins :: Second set – Alligator Walk, 20 Lt. Dans, Bear Crawl, 20 Thor’s Hammer, Crab Walk, 20 APDs, Duck Walk, 20 Ball Dippers

Mosey back to the flag. Numberama, namearama, announcements, YHC asked Singer to take us out but YHC really did it.

NMS:

Apparently winning BB of the week might be about shock value of the title, so we’ll see if this one gets any play with Bleeder & Co. Great to see Honey Do out in the gloom after his late night at the Reba concert last night with his 2.0. The rain held off just long enough to get the PAX out of bed and ready for a beatdown but the skies opened during the COP and Dora. YHC could not stop thinking about the RAT FARTS! scene in Caddyshack. The PAX should be worried about Circle K’s career chances as a meteorologist … did anyone hear him scream “it’s 70 and sunny, baby!!!” in the midst of the deluge? Based on a text from Goose, he wasn’t pleased that the burpees went UP the ladder instead of DOWN.  Sorry Goose but that was the point.

While the rain kept YHC from asking the PAX do to step ups on those massive planters out front of the Carillon, we had some math issues in building triple check teams. Maybe we can get Abacus to host a 2nd F counting event soon?

Bestiality Hill was an on-the-fly change because some hothouse tomatoes were taking shelter from the weather in the amphitheater. Rather than force them to listen to our grunts and groans on the steps, YHC remembered Sippy’s ABCD of pain down Love Hill and thus Bestiality Hill was born.  The ABCDs weren’t getting the desired effect so adding the exercises in between sure seemed to. By the way the PAX were howling during some of those interval exercises on the second set, I’m sure the tomatoes over in the hothouse were shocked and appalled at the grunts regardless.

YHC never sleeps well the night before a Q and last night YHC was particularly grumpy which didn’t change when getting up this morning. Even so, it’s hard to be grumpy when you pull into the parking lot and see the PAX. YHC started with his first F3 workout about two years ago on a frigid February morning at 45MOM and YHC vowed he’d never go back.  It’s been a long way to get to the point where YHC is actually Qing events but every time YHC enjoys it a little more. Shout out to the PAX for having fun in some less than ideal weather. Thanks to the PAX for following YHC and giving it your all, it’s always an honor to lead. Shout out to Swirly for keeping at it while he gets back up to full speed, way to go! Shout out to Love Seat and Bunny Slope as you guys are coming along quickly and your game is strong!

ANNOUCEMENTS:

Operation CSAUP
Good luck to the Belmonte team! If you want to run in mud or be a “trash bitch”, see Toga (Ragnar).  Be sure to talk to TYA if you want to run 20+ miles on the flattest pavement the east coast has to offer (SMR).

Thursday Lunch Crew (12PM)
Downtown: Bleeder & Crew @ Wong Gonzalez / Pop’s Market (it’s the city, figure it out yourself)
Boonies – Loose Goose @ Short Pump Whole Foods (come for the salad bar, stay for the tomatoes)

HDHH @ Splinter’s 3/15: Ms and 2.0s welcome. RSVP on the sheet or you only get the burgers that fell between the grates.

Opus’s Song: Opus wrote, recorded and shared a song about saying goodbye to his sad clown. Opus, proud of you brother for putting yourself out there like that!!!

12 Healthy Redwoods, 1 LIFO Dogwood, 2 Infected Ficus and 1 FNG arrived at the AO for a uncomplicated, moderately wet, 70 and Sunny Beatdown.

Here’s how it went down(more or less)

Mosey to COP

25X SSH
10X Merkins
20X Don Quixote
25X LBC’s

Mosey to the Field in Front of the Carillon

Modified Pyramid

Running on Long sides, Bear Crawl on ends
5X,15X,20X,25X,30X Merkins at corners
Running on Long sides, Bear Crawl on ends
30X,25X,20X,15X, 10X, 5X Werkins at Corners

Lunge to the Carillon and back to Feild

Worm to second Tree on Field, Lunge back.

Back to the Corner
Running on Long sides, Lunge on ends
5X,15X,20X,25X,30X Box Cutters at corners
Running on Long sides and on the ends
30X,25X,20X,15X, 10X, 5X LBC’s at Corners

Those on the I/R did a Modified version of the Modified Pyramid, managing their own personal misery.

Back to the Flag
COT
Swirly to us out

Moleskin

Arriving Pre-Swirly, and planting the Flag, YHC’s simple plan was ready to unfold. The Bleeder Q.

The pre-game show began with Safety First, Swirly arrived, ankle bandaged, TYA arrived, Kidney in traction, Lab Rat joined in, Head Protective gear on. YHC was the healthy one, no current ailments or need for supportive protective gear. Today was off to a solid start. Before the PAX arrived in force, YHC sent TYA and Swirly on the COP; neither can run, Swirly almost can’t walk without a limp.

It’s been few months since YHC has been able to Q, First, allow this rant; BEING INJURED SUCKS! Certain things that you do get taken for granted, injuries make you appreciate the even smallest details of life. Thanks for letting me lead this group today. TYA, Swirly, YHC appreciates you guys being out there this morning. Sorry you are having to deal with your ailments, you will be back to normal soon.(Well, normal is probably not the right term, but you get the idea)

Lab Rat, YHC asked for a countdown in French, you responded with Spanish, Thank you for your Foreign service. Probably should have had you wear the Helmet the entire workout while hopping on one leg.(This a reference to Last Thursday’s workout, and the lack of ability for YHC to do most of anything Lab Rat called out, and the Abuse that Lab Rat took from the PAX about the Q)

Honey Do was curious about the Worm mystery, other than being a talent that YHC possesses, the Worm highlighted that a crawlspace a house(or in this case a Pyramid), some spaces do not allow the ability to turnover; therefore, the only way in is to crawl on your back to do the overhead work. Yes that’s tight. SAAB, you can send me your laundry bill, I had no idea that you Dry Cleaned the MudGear shirts, my apologies.

Welcome EarMuffs, Glad you made it out today; Toga with the Naming of the FNG, right out of the gate!

Announcements:

-Talk of the upcoming races. Spots open for each include non-runner support positions. See Toga for Ragnar and Swirly or TYA for the Great Smokey Relay.

-The latest F3RVA Podcast are available to listen – Podcast

Bleeder out

A Fiesty 14 came out to WDOG hoping to hear some of their faves.  When you see the Rolling Stones in concert you know your gonna hear Satisfaction and Gimme Shelter, when you post to Dogwood YHC wanted to deliver the greatest hits:

COP in the normal circle- SSH, Merkins, Flutterkicks, DQs, Arm Circles

Beatdown Setlist:

1. Amphitheater

2. Rusty Cage

3. Jacobs Ladder

Amphitheater was 5 derkins a step down, 5 WWII situps back up. 5 Burpees at the top.

Rusty Cage was 3 sets of 8 Pull-up & Jerkins. 2 round 3 sets again only 4 reps.

Jacobs Ladder were Burpees up to 5. Mosey back to flag fr Honeymoon Suite- Alabama Prom Dates, Monkey Humpers, Pickle Pounders.

NMS – Welcome JTB and Bodos. Solid work today, hope to see you both out again .

YHC wanted to deliver the Best Of edition Dogwood this am. We covered the biggest hits as this is the best AO in F3 Nation. The pax were ready as well to get back to basics as even TYA posted. As Q it may seem boring but when I saw Don McLean live you know what he played – American Pie.

The PAX knocked out the Amphitheater and Rusty Cage. There were some groans about all the arm work, but YHC needs it. The Sandbags are looking pretty sad in the dark. Maybe time to resupply.

Thanks to Sippy and Hardywood for watching out for the FNGs, that is my bad. On second thought ending with the Honeymoon Suite with 2 pastor FNGs was not a great idea but YHC was unaware of their vocations at the time.

Announcements – Ides of March HDHH is in the works at Splinters house. More details to come but it might involve dressing in Togas…

Pleasure to lead this am men.