Tag: WDog

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 beautiful morning indeed – hope to see you back out in the gloom Blank Space.

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 Bounce
Arms: 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 with fingers pointing at each other, 5 Ranger Mercans. Short Mosey to Carillon.

Abs: 20 WW2, 10 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Legs Straight, 10 Regular, 10 Legs up LBC. 10 APD, 10 APD kicks, 10 Hello Dolly, 10 Flutter Kicks, Superman, 10 Albatross Flaps.

Legs 10 Sumo Squats, 10 Monkey Humpers, 10 Gorilla Humpers. 28 min in – time to Mosey to base of Carillon.

Triple Check: timer runs short loop around steps. 1st round: WW2, Mercan. 2nd round Flutters, Squats. 3rd round WW1, Mountain Climber. Bonus round Hand Release Mercan, Hello Dolly. Mosey BTTVF.

Blank Space took us out.

NMS – YHC recently hit 900 posts and today is my 102 month anniversary – many PAX are well past that milestone, but this is big for YT given injuries and surgery recovery – for a while, walking was a challenge and of course while healthy seeking the limits was the norm. Thanks to the brotherhood for helping me get here – and doing it together.

Alas, after hyping it up on slack, YHCs FNG had a last minute business commitment requiring travel out of town – we will get him in and hopefully, this wont take as long as it took Fudd to finally leave for Denver. Taking suggestions for names.

Get some!

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!

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

side lateral raises using cone on left, then right – 10, 8, 6

curls on left, then right: 10, 10, 10

End with some stretching and deep breaths to enjoy the beautiful fall day.

Numerama, Namerama, Thanking God for his grace even today.

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 the corner
• 10 squats
• Run down the hill
• 10 WWII sit-ups

Exercise #2: The Caroline Tower 11s

We moseyed over to the Caroline Tower for a classic 11s session:

• Run up the stairs: 10 merkins
• Run down the stairs: 1 WWII
• Continue the ladder all the way down to 1 merkins and 10 WWII

The Finish

We moseyed back to the flag for some solid abs work, followed by a short and sweet meditation to close things out.

Black Space took us home.

Respect to the four who posted today. 💪

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 House Party and Faceplant and a couple of cars YHC didn’t recognize, but no Hitch….

0530 rolls around and still no Hitch. Feeling the tug of responsibility (and the lack of desire to run all over the place) YHC grabbed the Q. We had a very recent F3 RVA transplant (Stonks) and a out of town guest from Raleigh (Sanke) who is in town this week for a Seminary course YHC wanted to let them experience some of W-Dogs finest traditions.

Mosey to the Carillon for a COP of various exercises. YHC had each of the Pax call and exercise of their choice.

Mosey behind the Carillon for a Touch a Tree. P1 touches 10 trees, P2 does an exercise, descending by 2 down to 2 trees.

Mosey to the first street just past the bottom of the Triangle for a Triple Check. P1 Bear Crawls to the second tree on the road, P2 Heels to Heaven, P3 Smurf Jacks.

Bernie to the bottom of the Triangle. 30 uphill WWII’s. Bernie all the wall up the back hill of the Triangle to the intersection. 20 HRM’s. Reverse Bear Crawls back to the big circle. 10 Burpees.

Indigenous Peoples Run back to the flag.

Circle up for 2 minutes of Mary. LBC’s and Alabama Prom Dates.

Announcements – SOJ CSAUP this Friday from 2000 hours to 2400 hours. Starting at The Alamo with a Ruck/Bootcamp/Ruck/Kettlebell/Ruck/Bootcamp. See Slack for details.

Prayer Requests – Charlotte and Senor Frogs Father In Law.

NMS – glad to meet the Youngbloods (Stonks and Sanke), good to see House Party two Wednesdays in a row, happy to see Blank Space, and thankful to see Faceplant.