Tag: WDog

7 warm and fuzzy fellas arrived at W Dog to get the hardest part of their day over with. According to the deer strolling through , this is what might of happened…

Mosey to the pump station to get warmed up

SSH’s

Helicopters

Don Quixote’s

Imperial Walkers

Merkins

Quick Mosey over to the hill with alternating 10 Merkins and 5 Burpees at each light pole

Mosey over to the bottom of the Triangle

Bear Crawl the entire way up the hill with exercises in between

¼- 25 WWIIS

½- 50 Flutter Kicks (2 count)

¾-  75 LBC’s

At the top- 100 Mountain Climbers (Single Count)

Mosey over to the Rusty Cage for a Triple Check

P1- Timer, Run to fire hydrant and back

P2- Pull Ups

P3- Dips

Mosey over to Penny Stage to grab some coupons

Shoulder Press, Curls, Bench, Skull Crushers, Squats, Coupon Swings

Back to the Flag for Numberama, Namerama, YHC took us out

Announcements

Ramp Builders needed next Tuesday, sign up via monthly challenge sheet, Thank you Corned Beef!

Breaking Bread sign up, already have spots filled up until May which is amazing! Thank you Upchuck for continuing to organize this!

Vinny is Q’ing Dog Pile this Saturday!

A lot of great mumblechatter this morning on our field trip between Hitchhiker possibly now being promoted to Head Coach of his son’s basketball team, to myself also coaching in that league with a different team with no kids yet (until July), and finishing off with a great Bodo’s story on his “Uber” services with the Richmond Football team. If you haven’t heard it, I am sure Bodos will love to tell it again! Great to see Snuff post at W Dog with all of us! Have a great day!

6 strong posted to WDOG this morning and here is how it went down.

Mossy down the street to the top of the park for some warm up exercises.

Mossy across the street to the track. As a group we will run to each obstacle and do an exercise that will be called out once we arrive. All the way around the track back to the beginning.

Mossy back over to the park to the circle .

Curb Crawls – 1-5

Mossy to the Flag.

Beautiful morning fellas thanks for allowing me to lead. Fun to be back over at the track we have not done that in awhile. Great job way to work – see y’all in the gloom.

3 of WDogs finest unpacked the summer gear for a 70 and sunny beat down.   

Warmarama: 
Mosey to the far field.   Let’s warm it up. SSH, Cherry Pickers, Hillbilly’s, DQs, Helicopters, Merkins, LBC, American Hammmers, Flutter Kicks.

The THANG:
Mosey to the Penny Stage to grab a Coupon. Mosey over to the bottom of the Amphitheater.  
Let’s get to the top:  2 Squats + 5 Calf Raises each level w/ Coupon.  At the Top, drop Coupons.  Run down to the bottom. Box Jumps back to the top.
Groups of 3 at the top.   1st man, runs around the Amphitheater back to the top.  
Round 1:  One Arm Press w/ Coupon.  switch arm every 5 presses.
Round 2:  Coupon Rows
Round 3:  American Hammers w/ Coupon
Back to the Bottom.  2 Squats + 5 Calf Raises each level.

Mosey back to the Penney Stage.
20 lunges on the way back.
5 Block Burpees
Put the Coupons back.

BTTF:  Mosey back to the flag.
Ring of Fire:  Hand Release Merkins, Merkins, Diamond Merkins
A little Mary:  LBC’s, Box Cutters, 6 inches, Rosalitas, Hello Dollys, Heels to Heaven.

NMMS:  YHC grabbed the Q around 9pm to beat FacePlant from turning WDog into a Spider Run with this beautiful weather.   YHC wanted a beat down and hopes that was delivered.  If you are planning to go to DC anytime soon, let Hitchhiker be your guide. Lots of mubblechatter about restaurants, museums and markets. Hitch highly recommends that you check out the Planet Word Museum.

SYITG
Oyster

Fri:  12/31/21 – Murph at Twin Team.  
Sat: 1/1/2022 – 7am Convergence at Rock N Roll (Rockwood Park).
F3 Ramp Build:  4 dates to choose from. See Backblast for more info.

7 strong came out to a beautiful and wet morning at W Dog for a pre-Christmas beatdown. After listening to some mumblechatter before 5:30 rolled around, YHC decided to switch some spots up to make sure the PAX remained dry, but still feel some pain. Here’s how it went down….

Mosey over to the Penny Stage to grab a coupon to bring it over to the amphitheater.

A quick warmerama:

SSH x 20

Helicopters x 10

Arm Circles x 10

Cherry Pickers x 10

The Thang:

Triple Check

Round 1

P1: Lap around the Amphitheater

P2: Curls

P3: Shoulder Press

Round 2

P1: Bear Crawl up the left side of the stage and then crab walk down

P2: Coupon Press

P3: Windshield Wipers

Mosey Back to drop off the coupons and then mosey to the bottom of the hill at the Triangle loop

Suicides

Run 25 yards and do 25 squats, run back

Run 50 yards and then 50 American Hammers, run back,

Run 75 yards and then, 75 LBC’s, run back,

Run 100 yards and then, 100 SSH’s then hold for the six.

Mosey back to the flag for Numbers, Names, Announcements, and YHC took us out.

Announcements:

HDHH Today at Final Gravity at 5:45

Corned Beef is organizing ramp builds for the new year, check out his post for details

NMS:

YHC was hoping for more dry surfaces this morning to make more of field trip for the workout but had to adjust and still made for a great workout! A lot of great chatter afterwards with talking about kids and Christmas, which eventually led to the college experience at VMI versus every other college. Props to Ripcord for posting at Wdog a lot sooner than we all expected after the birth of his twins! Thank you guys for letting me lead! Make it a great day!

YHC said that this was not going to be an annual workout last year, but YHC cannot be trusted. YHC saw an opening Q spot for Wdog and swiped it up. YHC used to not like Christmas music and despised it, and would only listen to it on Christmas Eve and Christmas Day, but that has changed in YHC’s old age. Now YHC LOVES Christmas music, listens to it all the time from post Thanksgiving on up to the day after Christmas. YHC spent the week listening to all up-tempo Christmas music to improve upon last years Christmas playlist.

YHC was happy to see a return of Exit Row to Wdog, welcome back pal good to have you out in the gloom!

First song, to kick things off during some light stretching was Linus and Lucy from the Vince Guaraldi Trio, also known as the Peanuts theme song https://www.youtube.com/watch?v=dbPy7hxvj9Q. We started off with some light stretching, dead mans hang, reach up to the sky, legs spread apart touch right foot move over to left foot.

The PAX was good and stretched out at that point and we moseyed on over to the amphitheater with music in-tow. The first stop and exercise on the Christmas themed tour was 50 box jumps on the amphitheater steps.

Next we moseyed on over to the shorter version of the rusty cage and did 50 jerkins. Then moseyed on over to pick up some holiday themed coupons and did 50 overhead presses. Left the coupons in the circle then on back to the rusty cage and did 50 knee raises. From there we did 50 lunges then jogged the rest of the way back to our coupons. Picking the coupons back up we did 50 squats to overhead presses with the coupons – always making sure the coupons touched the ground.

The Christmas music was cheering our hearts and warming our blood and we continued on with the workout. We put away our coupons and moseyed back to the amphitheater. Somewhere in there YHC’s bluetooth speaker breathed it’s last breath, and it died. Phone stepped in and at a much quieter level the music kept playing. YHC will be asking the M for a new bluetooth speaker for stocking stuffer. That Jambox was 10 years old… Keeping with the theme of 50, we did 50 supermans, 50 WW2s, 50 flutter kicks, 50 side straddle hops, and the cheery on top was 50 burpees. Well not quite 50 burpees, for every artist that the PAX guessed correctly for the Christmas songs one burpee was removed, so it came to a grand total of 44 burpees. With just enough time to spare we mosyed on back to the flag and wrapped things up with some stretching, and YHC’s favorite the ‘have a nice day stretch’.

YHC took everyone out sharing a story from a family tradition in YHC’s family of the oldest grandchild having to lead the family in grace for Christmas Eve dinner. YHC is the oldest grandchild so YHC has the distinct honor to say grace every Christmas Eve. On the first Christmas Eve that YHC was old enough to lead the charge, YHC didn’t actually know what to say, BUT YHC did know one prayer and that is the Saint Michael the Archangel Prayer.

The Prayer is more of a prayer for battle and less so a blessing to kick off Christmas Eve dinner, so much to YHC’s family’s surprise when the following words came out of YHC’s mouth – it left the table with jaws open in confusion but everyone was ready to go to war.

Saint Michael the Archangel, defend us in battle. Be our protection against the wickedness and snares of the devil; May God rebuke him, we humbly pray; And do thou, O Prince of the Heavenly Host, by the power of God, thrust into hell Satan and all evil spirits who wander through the world for the ruin of souls. Amen.” …and now let’s eat Christmas Eve Dinner!

If you want to listen to the playlist… here it is!

https://music.amazon.com/user-playlists/73d5e836853746108e45d4f24c7a2078sune?ref=dm_sh_HSrR33Ajg27z0psJmExYyuk0N

Four plus one late-comer from afar descended upon a sunny and 70 degree morning at WDog. Typical WDog conversation about when the Carillon would re-open and who has seen the fence up the longest was a consistent theme of chatter. YHC saw it was 5:30 and no Q so Hot Potato was called.

YHC started it out with a quick stretch, because well stretching is always important.

• reach for the sky
• deadmans hang
• right leg over left leg and touch toes and then flap jack
• some arm stretches

Then we were off for a nice mosey to the first circle near the amphitheater. Since there were just four at the time, each team of two put their hands on the curb around the circle and at each break point in the curb did one merkin, each team of two proceeded in opposite directions around the circle side-ways bear walking, until the teams met up on the other side of the circle. Neutral made an appearance somewhere in the circle exercise and he was welcomed into the PAX.

Then on down to the amphitheater, each step up descending squats, 1 on up to 18. At the top wait for the 6 then YHC handed the potato off to Corned Beef. Sidebar discussion here, as we got to the top of the amphitheater we thought it was starting to rain but it was too hard for rain and a nice big sleet storm rolled through dropping a bunch of ice balls on us. It quickly passed and Corned Beef had us mosey on over to the poles for some pole smokers. 5 leg lifts each with each person holding 6 inches, Neutral held 10 inches.

After that mosey on over to the blocks, everyone gets a block, and each person runs to 6 trees sans block while rest of the PAX does exercise of runners choice. 5 rounds of this, then returned blocks and potato went to Bleeder. Sidenote, YHC did not listen and only ran to one tree, but PAX believed that YHC was just so fast that no one questioned, YHC will make up for it later.

Bleeder lead all over to the triangle hill. 3 rounds,

1st round – bear crawl flat, run down hill, 10 burpees at bottom, and Bernie Sanders up hill.

2nd round – lunge flat, run down hill, 20 WW2s, and Bernie Sanders up hill.

3rd round – backwards lunge flat, run down hill, 30 somethings, and Bernie Sanders up hill.

Mosey on back to the flag for names, numbers, and announcements

YHC took everyone out, remember to be kind to people was the message of the day.

YHC was off work today and was motivated to get the day off to a great start with a WDog workout. So when rolling up to the AO there were no cars, first thinking I had the days mixed up, confirmed it is Wednesday so YHC gets out and plants the shovel flag and here is what went down:

COP

Mosey from the flag to the crop circle North of the Amphitheater run 2 laps then return to flag just in case there may be someone coming in hot. While at the flag, 25 SSH, 10DQ, 15 Russian Soldiers, 15 Imperial walkers, 25 helicopters, 15 Arm circles 10 small and 5 big, reverso, 20 merkins.

THANG

So YHC then begins to mosey to the Rugby Road and Pump House Drive Triangle start with 20 merkins, Lunge to Rugby Road, run down to intersection of Pump House Drive 20 LBC’s then Bernie Saunders to the top. Second round 20 merkins Lunge Run and 40 LBC’s Bernie Saunders, Third Round 20 Merkins, Lunge, Run and 60 LBC’s, Bernie Saunders to the top and a bonus 20 merkins.

Mosey to Ha Penny Stage pick up a coupon and stand by the light tower and with coupon 25 Curls, 25 squats and 25 sit up press. Simulate having a partner, YHC then runs to touch 6 trees. Return for 25 Curls, 25 squats and 25 sit up press. Run to touch 6 trees and Return for 25 curls, 25 squats and 25 sit up press. Run to touch 6 trees and return to gather coupon and return to stage, mosey back to flag.

COT

YHC returns to an awesome sun rise see photo below:

Moleskin

For anyone that shows up solo to a workout you know this is a time to dig deep and reflect as you pulled yourself out of the fartsack and braved the 25 degree cold for a morning workout. At WDog, this is particularly special in that it is very rare for a solo shot as Shiplap experienced earlier this year. YHC was thinking about the family that he will visit for Thanksgiving in Central Va near Charlottesville, the fire in the fireplace, the fun meals we will prepare and enjoy…fortunate. Being alone this morning, hands beginning to become numb from the cold, running to stay warm with headlamp on for safety, I started to think of those less fortunate, possibly alone, no family to visit, no fire in a fireplace, possibly no food. I heard on the radio on the way in this morning there are over 38 million people in the US without food, counting on the generosity of others to provide their next meal. I then thought of the F3 UA’s this morning that are typically at WDog and how the numbers have Dwindled to less than 10 and 5 brothers would be a good showing. YHC enjoys seeing folks from the other AO regions both @ SpiderRun, WDog and Dogpile and hopes to see these Workouts continue to thrive. Although one of the greatest gifts is that YHC is reminded to be self reliant and can bust out a good 45 minute solo workout with routines gained from prior group bootcamps.

Happy Thanksgiving F3RVA….Cheers from a blessed CB!

A recent record breaking number for the AO this morning. The PAX welcomed Swirly back to the WDog fold, all were in great spirits on his return. Doozy sent word that we would have an out of town visitor from St. Louis in our midst. We welcomed Bad News to WDog, and YHC wanted to make sure that Bad News would be able to bring back Good News to St. Louis that WDog has lots of great places to work out. YHC proceeded to try and tour all the highlights of WDog.

It went down like this.

Stretching was the first thing:

• dead mans hang
• dead mans hang but left leg over right and then flap jack
• stretch arms
• Michael Phelps
• Fuddskie
• Wilsons
• and a few other odds and ends

Mosey to the toll plaza, cross the nickel bridge, doing 3 merkins at each light pole, when we got to the other side, head back and do 10 LBCs at each light pole. Doozy performed some road crew clean up duties removing a Michael and Sons’ flattened HVAC installation material. Thanks Doozy. We did one extra round of LBCs stopping at the American Flag pole that looked like a light pole.

Then mosey from there through the valley to the coupon pick-up. On the way over we played ‘tag’. The way it works, the PAX has to stay within arms reach of eachother all running together. One person is ‘it’ and they have to drop and do 3 merkins an the PAX keeps running. The ‘it’ person then has to tag someone and they drop and do the merkins. The catch is you cannot re-tag someone who just tagged you in revenge. It ends up looking like an amorphous blob style native American run.

At the coupons, everyone partnered up. We had an even 6 which was welcomed by Bodos deciding to sleep in this morning. With our new found bright light, one person runs with coupon to the fence and back, while the other does 5x rounds of: overhead presses, kettle bell swings, arm curls, squats, and plank on coupon. When that finished up, we took the coupons back into hiding.

Mosey over to the amphitheater which was equally well lit and well mowed, only the best for our visitor. Up the amphitheater, 5 dips at each step. At the top mosey on back to the flag for some cool-down stretching, and the introduction of an exercise from the exicon – the angle grinder. It’s fun, you all should try it. Then and finally then we wrapped up with a have a nice day stretch.

Names and Numbers

Announcements: TYA’s Thanksgiving day extravaganza at Mary, followed by black Friday at forest hill park for loops – its a good one, definitely not to miss.

Doozy took us out with some very kind words.

4 dogpile regulars skipped the snooze button and jumped out of the bed knowing Oyster was on the Q.

Warmarama: Mosey to the Circle.  10 Burpees, 20 SSH, 10 DQ, 20 Helicopters, 20 Copper Head Squats, 20 Jazzercise, 20 cherry pickers, 15 Merkins, 20 LBCs.

The THANG:

Mosey to the stage and grab a coupon.  

Cinderblock Elevens:   1 Curl – Run with the Coupon to the Fence – 10 Squat Press, Repeat 2 Curls – 9 Squat Press…  Repeat to 10 Curls – 1 Squat Press.

Mosey to the Amphitheater; bring that coupon.

Ascending Rows (each arm) to the top.

Descending Squats with Coupon.

Mosey back to the stage to return the Coupon.  Mosey back to the flag.

BTTF:  Mosey back to the flag.  Hitchhiker took us out.

NMMS:  70 and Sunny at the AO this morning.  YHC has been thinking about a Coupon workout for awhile.   No murder bunnies this time but those ascending rows.  

SYITG

Oyster

4 strong posted for WDOG this morning and here is how it went down.

Warm ups – Mossy

Practice field by the outdoor stage : team up groups of 2 – 1 partner run to the fence and back – the other begin the exercises with the coupon – exercises include – block burpees – overhead press – curls – bench press – squats

Rusty Cage : 3 sets – burp ups – chin ups – pull ups

Jerkin bar : 3 sets jerkins and dips

Mossy

Pole smokers : 5 leg lifts run to the end pax holding 6 inches – switch

Ring of Fire – dealers choice

Great work today guys – BT glad you found a spot in the woods to take care of business sorry you missed the pole smokers…..

Thanks for allowing me to lead – see y’all in the gloom..