3 dudes showed up to WDOG this morning and two of us met a new guy Blank Space – great to meet you Blank Space! He was there for a beatdown the others were there for a power walk. So it went down like this… Warm up with some stretches and light exercise – Blank Space off to the rusty cage – the others off to get the walk in. BT did great he is really made great progress after the hip surgery – proud of you dude! We met back up had some quick mumble chatter and rolled. A…

10 RVA Regulars showed up to see if Gomer was going to stay in one place for the workout. According to the 5 car campers + 1 chopper camper scattered around the AO, this is what went down more or less.Gitty up start: 8 Burpees. Welcome. Mosey to the first circle for the CoP. Disclaimer. All IC: 50 Mountain Climers, 10 Don Quixote, 10 Helicopters, 10 Turn n BounceArms: 20 Arm Circles, 20 Reverso, Keep em up: Hands up, Hands down, 10 Overhead Claps, 10 Seal Claps. 10 Mercans, 10 Diamond Mercans, 5 wide arm Mercans fingers out, 5 regular Mercans…

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.…

Here’s one from August that was posted in Slack instead of WordPress —- Stonks and YHC posted and Stonks stepped up to the Q #VQ Moseyed to the bottom of the amphitheatre for COP. which comprised of stretches (not sure of names). then we ran around the neighborhood and circled back to the tower for some alternating merkins and run-around the tower. followed by alternating planks and run-around the tower. we then moseyed to the cage for some alternating russian twists and pullups. before moseying back for stretches and prayer.

YHC got a chance to experiment with the concept of a “No Mosey Boot Camp Q” today, with the wet grass, dirt, and spiky pinecones to provide feedback on YHC’s performance. COP: helicopter, don Quixote, deadman hang, SSH, Ukrainian soldiers, Imperial Walkers Triple check #1: [Merkins x 10, Angels/demons x 10, flutter kicks x 10 ] x3 bear crawl from tree to tree, with 10 squats at each tree. Triple Check #2: [hand release merkins x 20, flat Side straddle stretch (aka FSSS) x 20, WW2 x 20 ] x3 Traffic Cone: cone swings 10x on left, then 10x right…

Four dedicated regulars showed up this morning ready to work. Here’s how the workout unfolded: The Warm-Up We started with a mosey around the bird park, passing the pump house before heading to the bottom of the triangle. Once there, we knocked out our warm-up routine: Deadman hang SSH x 25 DQ x 10 LBCs x 20 Imperial Walkers x 10 Merkins x 10 WWII x 10 Exercise #1: The Hill Challenge Three rounds of progressive work—10 reps, then 20, then 30 each round: Run backward up the hill 10 merkins at the top Run to the stop sign at…

2023 hours, 23 Sept 2025 Hitchhiker posted on Slack that W-Dog was “on” and tagged a handful of people. YHC thought about how it’s been so long since he has been at W-Dog, so YHC commented on Slack and texted Hitch saying that he was going to be there. YHC started at Broga, and then posted for the first 15 minutes of First Watch until he needed to leave for W-Dog. Hitch hadn’t commented via text or Slack so YHC was worried he was going to be there alone. YHC pulls into the Parking Lot at 0528 hours to see…

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…