Author: Hitchhiker

Coffee will be provided after the workout.

It looks like a crispy cold weather tomorrow morning around 28 degree. Mosey through the Park Dr, Pump House Dr., and the Carillon tower (~ 1 mile) to the COP #1.

The COP #2:

• Round 1: Run around the field with 10 merkins at each corner
• Round 2: Run around the field with 20 SSH at each corner
• Round 3: Run around the field with 30 jump squats at each corner

Mosey to the triangle for the COP #3.

• Round 1: bear-crawl to the corner, run down the hill, 20 WWII, and run up the hill

Mosey back to the flag.

During the workout, numerous ideas were discussed regarding the subject above as follows:

• Continue to build the core group member at WDog
• Preblast in Slack and active communication via text among the core group would be goo
• WDog’s business card and poster
• The site Q need to make the shovel flag
• The start time is discussed

YHC will put some of items into action and send out a survey form by the end of week to gather more ideas and thoughts.

Bleeders reminded us that people from NC mentioned that WDog/Dogpile is probably one of the best AOs throughout the country. Thanks!

YHC ran around the park.

Four brave men showed up for the beatdown at WDog in a drizzling weather. Here is how it went down.

• First, moseyed to a small circle area near Policy Memorial Way for COP.
  • Dead man hang, four different leg stretches, SSH x 10, imperial walker x 10, helicopter x 10, American hammers x 10, flutter kicks x 10, merkins x 10
• Second, moseyed to the the Byrd Park Tennis Courts.
  • Four corners: 1st corner (merkins), 2nd corner (jump squirt), 3rd corner (American hammers), 4th corner (monkey humpers). First round x 10, second round x 15, third round x 20
• Third, suicidal. Everyone stands on first side line of the first court and runs to the next line and touches it and comes back to the first side line and keep moving next lines until everyone reaches the last side line of the fourth court. Total 19 line touches.
• Moseyed back to the flag.

Prayer request: Oyster’s friend, Carey Latimore, Trinity professor and Black history scholar, died at 46.

Two Sciatic patients and one brave man showed up at WDog and YHC sensed a desire to do some stretching. Here is how it went: First, moseyed through the Pump House Park and to the Amphitheater. Second, YHC led the COP as follows: 10xSSH, 10xImperial Walkers, 10xHelicopter, and 10xAmerican Hammers, and 10xMerkins. Third, take turns and shared their favorite stretching exercises. Fourth, do the same number of incline merkins with the steps as YHC and pax moved up at the Amphitheater. Moseyed back to the flag.

Announcements:

• The Bridge on June 25
• The 4th F3RVA Annual Retreat

Faceplant took us out.

A YHC was greeted with five brave men this morning and we took a little field trip as follows:

Moseyed to the square near Police Memorial Way for COP. Due to the popular demand, YHC led a good stretching exercises: Dead man hang, tippy toes with hands in the air, left and right side stretches with hands in the air, right arm stretch with left arm pulling and switch sides, leg stretches, etc.

Moseyed to the tennis court near the lake. The first exercise was the suicidal. Everyone on one side of the court and touch every line and back to the first line.

The second exercise was four corners: Corner #1 20 x merkins, Corner # 2 20 x WWII, Corner # 3 20 x SSH, Corner # 4 20 x monkey humpers. In order to move to the next corner, we ran around the tennis court and past the current corner and move to the next corner.

Mosey to the neighborhood on Westover Road. The third exercise tree exercise. Odd number tree for 10 x merkins and even number tree for 10 x WWII.

While moseying, YHC demonstrated how Korean soldiers do running.

Number, names, and announcements. Usual suspects: Memorial Day Conversions/Labrat’s Health.

Thank you for allowing me to lead this morning! Enjoyed it a lot!

Lucky seven PAXs came to WDog for a beatdown and here is how it went:

Moseyed to the small circle area on Blaton Ave and Police Memorial Way for COP as follows:

• COP: Dead man hang x10, helicopter x10, Imperial walkers x10, SSH x10, Merkins x10, LBC x10, American Hammers x10.

Moseyed to the lake for the first exercise as follows:

• 5 Merkins, 10 WWII, 20 Squat rotating with each only lit light post.

Moseyed to the corner on Westover Rd and Brandon Ln and then lunged to the next light post for the second exercise as follows:

• Dora – Partner 1 run to the second light post and come back while partner 2 will do a series of exercises: 100 merkins, 200 squat, and 300 SSHs.

Due to the interest of time, YHC pulled an audible and moseyed back to the virtual (or meta) flag.

Announcements:

• Shiplap FINALLY beat the bidding war and got a house. Yay!

YHC took us out!

Peace!