Six strong braved the soupy conditions for the weekly rendition of WDog. Here’s how it went down.
Head to the track 2 loops – 2 miles – exercises at each station = 220 merkins – 220 squats.
Faceplant is at 999 posts! Will he make it 1,000 tomorrow? You have to come out and see for yourself! Big Data motivation.
Seven strong gathered at WDOG this morning in honor of Dolly Parton and here is how it went down.
Head to the track 2 loops – 2 miles – exercises at each station = 220 merkins – 220 squats.
Added twist at the end of some Hello Dolly Parton’s for the late great superstar. Have a great day!
Along with Merkins and Squats. The two of us executed the usual Swirly special at WDog (sans Swirly this week): 2 laps, 220 merkins, 220 squats. 2 miles covered.
The walking was easy on the knees but the humidity made it heavy on the sweat. Good start to any day!
8 strong emerged from the misty gloom for the latest edition of Spider Run. It was a relatively light crowd – We had 4 runners, 3 walkers and a biker. The age old Grove Ave run was offered but denied. The runners headed across the bridge and down to the river completing various mileage.
Numberama, namerama and YHC took us out.
Convergence on Memorial Day at 7am. Also Flatline Qing Dogpile this Saturday ahead of his upcoming deployment.
Hitch and his PortaDash app continue to amaze us and even Hitch as its reach grows. The ADA has reached out to him and we wish him good luck in his meeting later this week with a Retail Coalition.
We keep Bleeder’s and Bodos’s families in our prayers and any Pax or family in need of support.
I guess the pork chop was YHC since the only other pax member was applesauce. Thought about titling this “moon shot” but felt best to wait until the ship launched yesterday actually got to the moon.
It was the usual 70 and sunny so off Applesauce and YHC went. Warmup on the blacktop. Mosey to the picnic benches and one partner was the pacer running to the entrance sidewalk and back while the other partner did dips or incline Merkins, 6 rounds.
Mosey back to blacktop for 4 corners. Round 1: 10 squats, 20 LBCs, 30 Flutters (Ethel Merman style for Saab) and 40 SSHs. Repeat 4 corners with same exercises but compounding the second time.
Mosey to front of school on Grove for a curb crawl – bear crawl one way, crawl bear back doing incline merkins or decline merkins up to 5 then back down. Finished up at the Pavilion with some pole smokers and several minutes of Mary (APDs, WWIIs, box cutters and American hammers).
Great start to the day. Thanks for all the pax prayers for family members lately!
Out of the mists of a 70 and sunny day, three strong emerged to get their day off to a running start. The team of three had all the normal distances covered although YHC may not have made 4 exactly but hard to know as my watch died.
Saab and YHC went off as the only two at the start. Vigorous conversation ensued but then abated as we could not keep up the pace of conversation some of our experienced pax members (and certainly not of the most recent addition to the pax). But more importantly Saab is faster than me even when returning from injury. General route was west on Grove, right on Granite (for 4) and right on Maple (for 5), all took a right on Patterson, left on Willow Lawn, right on Franklin, right on Lafayette then back up Grove.
Sippy had arrived just after we left and made his own route in search of porta potties but without the use of Hitch’s PortaDash app. Which is so 2025. Not sure of his exact route but it involved Windsor Farms and I’m sure his pace was much greater than mine and likely Saab’s.
All three returned to the AO at the appointed time and were happy to see one another again after our solo runs.
YHC took us out. Peace to all those supporting family members and friends in their time of need.
At 5:28 it seemed this may be a solo workout but out of the gloom appeared a second pax – Stonks, recent keeper of the flame for the WDog AO. Stonks was ready for a challenging start to his day but instead was indoctrinated into the “respected” Gerryworld! This is how it went down…
Mosey to the front of the Carillon for a little history on the Carillon itself and some light stretching. But also some helicopters, arm circles, Imperial Walkers and merkins.
Mosey to field and together run to far end stopping at every other tree for 3 squats. Return to start stopping every other tree to do 10 flutters. Take a vitamin and then perhaps rest a moment.
Mosey to Carillon for a mini Dora. 50 merkins, 100 heels to heaven, and 150 lunges. Partner does exercise while other runs up and around the Carillon. Audible to 100 lunges as YHC had had an enough of those.
Mosey to circle by amphitheater and do polar bear / lunge alternating to top of amphitheater. Down to bottom of amphitheater and climb up each ledge and alternate 5 incline merkins on one and 10 LBCs on the next all the way to the top. Mosey to benches near dog park to finish up with box jumps, decline merkins and Step Ups. Then mosey back to the flag for a nap.
NMS: Appreciate Stonks letting me lead and following my lead however slow it may have been. We had a clear sky full of stars and perfect temps. Always a great day at WDog!
Always 70 degrees and sunny. YHC and Hitch enjoyed a walkabout at WDog running down to the toll booth parking lot where we did a basic WARMARAMA. Mosey up into the very nice neighborhood…partner up and run the circle while partner performs Merkins, then another round with LBCs. Mosey up to circle by Carillon for alternating Polar Bears and Lunges. WWIIs up on the Carillon then mosey back to the flag. A fair bit of running, but the humidity was there.
Keeping WDog AO alive!
Seven strong emerged from the gloom to reinvigorate this venerable AO. Two walkers and five boot campers, including one downrange from Atlanta (“W”). It went like this…
Mosey to front of Carillon to warmup including dead man’s hang, SSHs, Don Quixote’s, Helicopters and Imperial Walkers. Sufficiently warm, we moseyed to the Carillon itself and formed two groups – one ran up and around the Carillon while the other group did Flutter Kicks. Five rounds of this seemed enough.
Mosey to the circle by Pump House Drive and then alternate two exercises around the circle – Five Polar Bears followed by 10 Lunges, then repeat until done. We had a brief visit from two of our 2 wheeled F3 friends as they came by the Carillon.
Mosey past the Carillon where “W” saw a Seal Team group working out. “W” jokingly, but correctly, referred to them as a “rival gang”. If Swirly had been with the boot campers it might have gone down like that. We quickly explained the disadvantages of Seal Team and moved on to the Ampitheather.
Starting from the bottom by the stage, perform 5 incline Merkins on one rise, then move up to the next and perform 10 LBC, repeat all the way to the top. Having not had enough of the ampitheater, we then had one group do an exercise at the top while the other group ran around the ampitheater. Exercises were Squats, Merkins and American Hammers.
With a little time left, but not enough to get down to the rusty cage YHC took the group to a rusty bench toward the Nickel Bridge end of the parking lot for some step ups and decline Merkins. This took us to time as we moseyed back to the flag and regrouped with the walkers.
Hitch shared that a pickleball tourney is coming soon in June. BT is looking forward to hip replacement surgery in July.
The walkers had a pleasant stroll for the most part until some angry soul came upon them on the road and instead of allowing them time to move aside, the driver accelerated and laid on the horn. What is this…New York? For the boot campers, the discussion was largely focused on college the application and acceptance process and the craziness that kids go through today.
YHC took us out. Thanks for letting me lead boys.
After some ample time on the IR and on travel the past two weeks, YHC is trying to ramp back up. Walking then running and now Boot Camp! A beautiful morning but at 5:30 it appeared I’d be solo. Which was fine as I knew I’d be slow.
Warmup by the Carillon – dead man’s hang, Don Quixote’s, arm circles, IWs
Mosey to the field in front of the Carillon for some 11s – copperhead squats and merkins.
Mosey to Carillon – 20 LBCs, then a lap up the steps and around the Carillon. Repeat 5 times.
At this point, a Richmond City Police car rolled up slowly with the blue lights on in the circle. Not sure if they were there to check out the Carillon and the report of some crazed individual running around it. In any case I gave them a wave and carried on.
Mosey to Pavillion – starting at the bottom and alternating at each step doing 5 incline Merkins then 10 Step Ups all the way to the top. Rollers were still in their car in the circle so I moved on.
Mosey’d to the shelter to do some lunges, karoake and then some ab work (flutters and APDs) before finishing up
Looking forward to getting back out to boot camps and runs – see you in the gloom!