5 Friendly faces gathered at Dogwood Dell to see if Doozy had a plan or if he was just going to fly by the seat of his pants. 5:30 and YHC has somewhat of an idea of where he’s going, grab the bag of frisbees and head out. Mosey to the round about DQs, Helicopters – run a lap around the island, Imperial Walkers, Ukrainian Soldier – run a lap around the island, Merkins, WWIIs, Mosey to the Amphitheater, place 6 frisbees on the left side staggered every other step, place 6 on the right staggered every other opposite step…

Four brave men showed up for the beatdown at WDog in a drizzling weather. Here is how it went down. First, moseyed to a small circle area near Policy Memorial Way for COP.Dead man hang, four different leg stretches, SSH x 10, imperial walker x 10, helicopter x 10, American hammers x 10, flutter kicks x 10, merkins x 10Second, moseyed to the the Byrd Park Tennis Courts.Four corners: 1st corner (merkins), 2nd corner (jump squirt), 3rd corner (American hammers), 4th corner (monkey humpers). First round x 10, second round x 15, third round x 20Third, suicidal. Everyone stands on…

3 strong posted for WDOG this morning and here is how it went down. Mossy to the brick patio for warm ups – then down to the hill of ill repute – 3rounds first round – polar bear to the end of the street – run down the hill at bottom 20 WW II’s run up hill – next round lung to end of street run down 20 LBC’s run up hill – next round bear crawl to the end of the street -run down 20 cross leg lifts – run up hill. Mossy to the stage : Grab your…

5 W Dog All-Stars arrived this morning to see what YHC had in store for them. With the temperature perfect and no sign of YHC’s son coming this morning, here is what may have happened… Mosey to the Penny Stage to grab a coupon. COP SSHs x 20 Don Quixotes x 10 Helicopters x 10 Dead Man Hang x OYO Arm Circles x 10 Coupon Merkins x 10 All warmed up, mosey with the coupon to the circle by the Amphitheater The Thang Dora Hundreds Timer runs around the circle with the coupon, while the following exercises are done: Bench…

YHC has been away for a bit traveling with the family, but now that YHC is back in town for a week it felt appropriate to get out there and Q it up a bit. YHC picked the Q but YHC’s daughter decided that she would feel sick the night before and stay up and make it a trip to the urgent care around 1 AM. All is fine now and my 2.0 is feeling great, but YHC was a slight bit tired Wednesday morning. But a trio of reliable Wdog regulars were there to greet YHC with smiles. 5:30…

YHC left the jorts on the shelf and headed north to WDog for the first time. 3 proverbial F3 all-stars were waiting and ready to put in some work. Here is a brief summary for your viewing pleasure: Mosey to the Carillion field, stopping along the way for 20 pole smokers. Warm-Up: Walking Ukranian Soldiers, Walking Arm Circles, Walking Helicopters, Hoppin’ Hillbillies, Butt Kicks, High Knees, Karaoke (x2), Merkins, Alabama Prom Dates. Mosey towards Love Hill – on the way, Exercise One: Lt. Dan’s – extended version. At bottom of the Hill, Exercise Two: Indigenous People’s style Bear Crawl. Man…

Two Sciatic patients and one brave man showed up at WDog and YHC sensed a desire to do some stretching. Here is how it went: First, moseyed through the Pump House Park and to the Amphitheater. Second, YHC led the COP as follows: 10xSSH, 10xImperial Walkers, 10xHelicopter, and 10xAmerican Hammers, and 10xMerkins. Third, take turns and shared their favorite stretching exercises. Fourth, do the same number of incline merkins with the steps as YHC and pax moved up at the Amphitheater. Moseyed back to the flag. Announcements: The Bridge on June 25The 4th F3RVA Annual Retreat Faceplant took us out.

SOJ takeover week continued with a beatdown at WDog. Before Source of Truth moved to Midlo Middle, YHC called WDog his Wednesday home. Has been quite some time since posting to this AO, but today was just like going home. Here’s what went down… Mosey to amphitheater for a slaughter start. Box jump burpees to the top and meet in the circle. COP: SSHs, Helicopters, Ukrainian soldiers, Cherry pickers, DQs, Merkins, LBCs Love Hill: Mosey halfway down Love Hill (had planned to go all the way but forgot how long it was). Partner up. One partner runs to the top…

It was a hot potato kind of day at Wdog with four regulars and one out of town visitor. Welcome Coxswain, brother of Waterwings. YHC greeted the guest by welcoming Waterwings only to realize it was his brother F3 Murfreesboro. Swirly picked up the hot potato and kicked things off with a stretch and a mosey on over to the ampitheater. Up the steps, one dip and one merkin, each step up, then one merkin and one dip for each step down. YHC picked up the potato and mosey on over to love hill for the exercise that YHC picked…