YHC showed up to a very well hydrated WDog. Since YHC missed Sippy’s respect Q on 9/13, today’s #VQ will be a reprise of Sippy Cup’s respect Q at Dogpile (modified to accommodate YHC’s physical abilities): COP: 10x don Quixote, 10x helicopters, 20xarm circles fwd and rev. Mosey to the top of the carillon for a series of animal crawl 4 corners with 5 burpees, 10 hand-release merkins, 20 plank jacks, and 40 LBCs at the corners. Round 1: bear crawl and crab walk to corners. Round 2 and 3: mosey to corners. Mosey to the stage and the pile…

2 suspicious looking criminal suspects appeared from the misty gloom, at least that is what is on the police report, filed by the 2 officers that are typically at WDog waiting for shift change. The cover charge for today was getting to be the test subject for a new Doozy infused beating. We found that it was brutal and the counting was off so that will get modified before YHC comes up with a name for it. More to come later Hitch and YHC headed to the stage where we stayed most of the time got in a full body…

Four brave souls showed up and get ready for the beatdown at WDog this morning. YHC kicked things off with his usual route toward the pump house, then moseyed over to the Nickel Bridge toll to get warmed up. The Warm-Up (COP) YHC started with COP to get the blood flowing: Dead hang x10 Arm circles x10 Diamond Dogs x10 Imperial walkers x10 Helicopters x10 Little Baby Crunches x10 American hammers x10 The Main Event Round 1: Nickel Bridge Challenge We ran across to the other side of the Nickel bridge, stopping at each light post for: 3 merkins 3…

3 studs came to drink beer & kick ass & it looks like we’re all out of beer. Warmarama: Let’s take the long mosey to the back end of Wdog. Deadman Hang, Helicopters, Imperial Walkers, DQ, Copperhead Squats, Merkins, LBC, Alabama Prom Dates. The Thang: Light pole Alley!! Round 1Run to the 1st Light Pole, 10 Merkins. Run it back.Run to the 1st Light Pole, 10 Merkins, 2nd Light pole, 20 SSH. Run it back.Run to the 1st Light Pole, 10 Merkins, 2nd Light pole, 20 SSH, 3rd Light pole, 30 Squats. Run it back.Skip 1st Light pole, Run to…

7 Normal PAX and 1 fan of the team we shall not speak its name posted for a misty but pleasant 70 but sunny beatdown. Mosey to the circle for some stretches and a few merkins, a few LBC’s, some Ukrainian soldiers and some SSH’s Mosey to the amphitheater and partner up. Partner 1 LBC’s, Partner 2 runs the perimeter X3 second round American Hammers, third round Scrunchy Frog Repeto with different partner (Oyster chose the wrong group to run with) Partner 1 squats, partner 2 run, second round LT Dans, third round ??? Mosey up to the top partner…

Five, yes five! gentlemen of the gloom met in the darkness to prove the depths of their manliness at the best AO in RVA. After some quick introductions, we were off. Here’s what happened: COP in the bottom of the amphitheater. Deadman hang/ helicopters / DQs/ Imperial Walkers / Ukranian Soldiers/ Copperhead Squats / LBCs/ HRMs/ Elbow Planks/ Picklepounders Up the Steps: At each of the 18 amphitheater steps, starting at the bottom moving up, perform 3 Dips, 1 Box Jump, 1 full imperial Squat Walker. Mosey to the Carillon Dora: 100 Merkins / 200 LBCs / 300 SSHs. Partner…

Seven of the best buds around! Thanks for joining me this morning. Warmarama: Mosey to the amphitheater stage. SSH, DQ, Imperial Walkers, CH Squats, Helicopters, Arm Circles, Merkins, LBC, Alabama Prom Dates, Heals to Heaven. The Thang: Bro-codeMosey over to the TriangleRound 1: Lunge to the starting point, Run to the bottom, 20 SSH, Bernie Back.Round 2: Lunge to the starting point, Run to the bottom, 20 SSH, 10 Merkins, Run back.Round 3: Lunge to the starting point, Run to the bottom, 20 SSH, 10 Merkins, 10 Jump Squats, Bernie Back. Mosey to the 1st street light.1st light pole: 1…

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…

Beautiful Wednesday morning with four awesome guys today! We split into walkers and runners to make sure everyone got the workout they needed. Hit up Burpee Lake where we crushed 3 push-ups, 3 sit-ups, and 3 jump squats at EVERY light post (my legs are still shaking)! Then moseyed back to the flag where our walking and running groups reunited. Nothing beats starting the day with good people and a great workout! 💪 📣 REMINDER: Pickleball returns to Battae starting June 2, 2025! Thanks for showing up today, guys! See you next time! 🙌