Byrd Park
All respect this morning at WDOG and here is how it went down.
Head to the track – exercises at each obstacle 10 merkins, 10 squats = 220 of each exercise and two laps/miles around the track.
This was a full respect workout with some solid dudes, solid mumble chatter, and a solid way to start the day! Enjoyed it fella’s – see y’all in the gloom !
5 strong posted at WDOG this morning and here is how it went down.
Track work – exercises at each obstacle – 10 merkins 10 squats – 1 mile loop two loops = 220 merkins and squats and 2 miles.
Great work guys – lot’s of moaning and groaning this morning – the pax kept saying you ok Hitch ? 🙂 Love the mumble chatter – great way to start the day fella’s, see y’all in the gloom !
6 strong posted for WDOG on this beautiful June morning and here is how it went down. 2 loops around the track = 2 miles – exercises at each obstacle merkins, and squats = 220 each.
The mumble chatter was in high gear this morning – reminded me of the ole podcast days 🙂 …. Excellent to be with you guys this morning – see y’all in the gloom!
4 strong posted at WDOG this morning in the humid sticky gloom and here is how it went down.
Track work : 10 merkins – 10 sq’ts at each obstacle 2 laps around = 2 miles and 220 of each exercise.
Nice work today boys – strong mumble chatter – excellent way to start the day. See ya’ll in the gloom!
Hot days but beautiful mornings. 3 Old Salts and 1 Spring Chicken (😂) showed up at WDog for a perfect midweek semi-beatdown.
COP:
Mumblechatter as we moseyed to the Vita Trail. No pain.
THANG:
2 laps, 2-ish miles, 220 merkin, 220 squats (alternating at 11 stations). Mosey back to the flag.
COT:
Memorial Day Convergence Monday, thoughts for Bleeder and Fam. BT took us out.
NMS:
Beautiful day to be out before the deluge begins. Brisk walk with lots of merkins and squats is just what the doctor ordered to smooth out the remaining pain of Saturday’s PLTs (thanks, Flatty). Topics discussed were hockey on naturally frozen lakes, what dogs eat and roll around in, bug bites/poison ivy from DogPile and several other very important things. Solid start to the day!
BT out!!
4 strong posted at WDOG this morning and here is how it went down.. We have been attacking the track the last few months so this morning we decided to change it up. So we first attacked the steps – bear crawl up – 10 merkins at the top – lunge across – run down – 10 squats repeat three times – Rinse and repeat change the lunges to Ukranian solders – 3 times.
Theatre : 3 dips each step down to the bottom – stretch it out at the bottom – back to the top with 2 incline merkins at each step.
The loop : one at a time each pax member run the loop while pax does SSH’s – repeat switch exercise to WW2’s , repeat switch exercise to plank.
Ring of Fire : dealers choice everyone does 10 merkins – chuck norris – spider merkins – ranger merkins – merkins .
What a beautiful morning – great work guys – so glad you joined us Faceplant – who knows maybe we will go back to the track next week….
We got us a special Flatty Q coming up this Saturday – remember the convergence is a Dogpile Memorial day 7am. Please keep Bleeder and his family in your thoughts and prayers.
See y’all in the gloom!
3 less-broken grinders and one Downranger showed up at WDog for a beautiful morning of continued recovery and improvement. Here’s the gist:
COP: no pain, just a walk to the Vita Trail
Thang: 2 laps (2 miles-ish) stopping at each station for alternating merkins and squats. 220 of each total again. Finished where we started, and back to the VSF.
COT: Friendly banter about the challenge of working back to the “way we were.” Proof of Life pic taken, BT took us out.
NMS: Always good to see a DownRanger and Elmer (Chicago area) fit the bill perfectly. The advantage of a brisk walk with exercises is you get to have better conversation engagement. Was good to hear about the strong presence of F3 in the Great White North, and also good to reminisce about the beginnings of F3RVA. Thugs continues to get stronger, and BT and Swirly are about ready for real bootcamps again. Would add the pic but don’t know how. Explanation welcome. Stay strong!
BT out.
2 visitors and 5 regulars showed up for WDOG this morning and here is how it want down. 1 visitor twinkle toes from Omaha ran the park the other Stewy from DC joined the rest of us for some track work. Exercises at each obstacle – 10 merkins 10 squats 2 laps = 220 merkins 220 squats and 2 miles.
Great work everyone – it was nice to have some visitors and some other pax join us this morning – let’s keep that up – enjoyed it fella’s, beautiful morning and great way to start the day. It took the whole pax to keep us straight on which exercise we were on but we did it!!
We need us a little rain in RVA that track is dusty! Two of us dudes hit WDOG this morning and attacked the vita track. Exercises at each obstacle – merkins and squats 220 each – two laps around the track. We both came off the track covered in dust and ready to crush the day ahead. Great work BT – enjoyed it brother, nothing like a good workout to get the blood pumping, good conversation, mixed in with a bit of laughter – the mumble chatter was alive and kicking this morning – love it!
2 dudes showed up at WDOG this morning and made it happen. We rolled over to the vita track and at each obstacle did 10 merkins and 10 squats – couple times around the track for 200 plus merks and squats.
Way to work BT – beautiful morning and fantastic way to start the day ! See ya in the gloom brother!