5 strong posted for WDOG this morning in the rather warm fall gloom, and here is how it went down. Mossy to the theatre for warm ups . Steps : 3 incline merkins at each step focusing on mechanics – 18 steps – work are way back down with 3 good dips each step. Love Hill – partner up – partner one runs to the gate – partner two burpee broad jumps then switch – next exercises are lunges and bear crawl until the team reached the top of the hill. Native American Pole Smokers – 5 pole smokers run…

4 Bootcampers thought they might be in for a heavy run day when YHC explained that there would be no Merkins or Burpees but that the PAX was free to incorporate them into the beatdown as they each saw fit. I do not believe 1 burpee or Merkin was performed in the making of this BB. Mosey to the Amplatheater for COP and what would eventually be the entire morning DQ’s, Helicopters, Apple Bottom Poppers, Imperial Walkers, LBC’s, Booty Scooters Partner up Partner 1 does exercise while partner 2 box jumps their way to the top and runs back down…

7 of RVA’s finest including a Wildling Q North of the Wall, enjoy a hump day workout. This how it went down Slaughter Start – 5 OYO (Q’s Atlanta Braves won their 5th straight division title last night) Mosey to the first traffic circle COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Scorpion Kicks, ALT’s, Arm Circles THANG Mosey to pick up some coupon then mosey to the Amphitheater Amphitheater Set Curls x 10 each step upDips x 5 each step downMerkins x 5 each step upSwings x 5 each step downV-Ups x 5 each step up Mosey back down…

6 locals and an eager Down Ranger convened at WDog on a glorious morning to load up on strength and unload some extra baggage. The stars were out in full affect (literally), and here is what transpired: COP: Mosey to the Amphitheater Circle, take a quick loop and knock out some warmup exercises: SSH x 15Abe Vigodas x 10Copper Head Squats x 10Merkins x 10a little stretchingLBCs x 10 Thang: Mosey to the Rusty Cage for some pull ups, chin ups, dips and Jerkins. All exercises x 5 (3 sets) Mosey to the Penny Stage, grab a coupon, and perform…

6 Titans circled the parking lot, found Big Blue in the original parking spot for WDog. That goes way back. Who’s ready to take on the day. Warmarama:SSH, DQ (slooooow), Helicopters, Arm Circles, Merkins, LBC’s, Rosalitas. The Thang:Mosey over to the Bridge. At each light pole alternate the following: 10 Merkins and 10 Dry Docks. Let’s get back across the river and Alternate the following exercises at each light pole. 10 Squats and 10 Imperial Walkers. Mosey to the Amphitheater. Work our way up to the top, alternating exercises at each step. 10 Dips and 10 Front Seat Alabama Prom…

3 Regulars, 2 F3 travelers and 2 FNGs made their way out of the gloom and into the light of WDog. According to the dogs at the park this is what went down Mosey to the Pavilion for COP DQ’s, Helicopters – 5 Burpees, Cherry Pickers, Squat Walkers – 4 Burpees, Tempo Squats – 3 Burpees, LBC’s, Sugar Sticks – 2 Burpees, Merkins – 10 Burpees Box jump up steps mosey to the rusty cage With 2 new guys and 2 out of towners it is too dark to do what was planned so modify to stay at the rusty…

Eight, no wait seven dudes descended upon the best AO in town for an invigorating morning workout. There was one guest named Cappuccino from F3 Tallahassee. The lucky seven started with some stretching because it’s always important to do that. Then it was off on a mosey to one of the first circles. At the circle everyone lined up in the merkin position on the curb around the circle and did one merkin then crawled with hands on the curb to the next curb cut, we did this as a team shuffling around the circle clockwise until some of the…

Five hardened veterans showed up to WDog for the elusive BT beatdown. While Coffee Chat concluded last week, there was still plenty of gloom and pain to be had. Here’s how it went down: COP: Mosey to the circle at the top of the amphitheater for Helicopters, Abe Vigodas, Dead Man’s Hang, Copperhead Squats, Merkins and some stretching. The Thang: Mosey to the Penny Stage to grab some of the remaining coupons. Circle up for a little end of summer muscle beating. Overhead Press x 10Curls x 10Squats x 10Block Merkins x 10 Complete 3 sets in cadence (1st set…

Wednesday morning’s workout is now just a faint memory: 3 strong-willed gentlemen broke the quiet stillness of Dogwood Dell with warmups in cadence: DQs, helicopters, dead man hangs, imperial squat walkers, mirkins etc etc. Mosey to the Nickel bridge for a mumble-chatter friendly expedition: 20 reps of varying exercises at each light pole including decline mirkins with feet on the rail, WW2s, squats, sprints, and a bunch of other stuff all the way across. Burpee bridge on the way back with 2 per lightpole. We stopped to admire the sunrise coming up over the James. Truly a beautiful city. Back…

A solid crazy 8 HIM’s posted to WDog to let off some steam. The good Doctor was honored to serve the following sweatfest: The THANG: WARMERAMA: Mosey to the grass circle, and take a moseyrama lap, then circle upWelcome & DisclaimerVariable IC Reps to get the muscles warm top to bottom COP #1: Mosey to the Carillon FieldFATBURNER LINDSEY (double the reps)SSH’s 60-50-40-30-20Mtn Climbers 20-30-40-50-60Run between sidesFlutter Kicks for the Six COP #2: Mosey to some soft grass half way to the Rusty CageHILLBILLY PLT’s (1 Rep for legs thrown center, left, right)x3 Rounds, x10 Reps each COP #3: Mosey…