6 strong posted for WDOG this morning and here is how it went down. Mossy to the former police statue for warm up exercises ! Mossy to the steps on the hill to the water plant – one guy runs up and back twice on the steps while others do exercises which are – LT. Dans – American hammers, LBC’s, Crabcakes. Each pax runs the steps twice . Mossy across the street to the field for some four corners. 10 20 30 40 merkins – lunges and karaoke in between 5 10 15 20 burpees – Russian solder – Bernie…

Five brave PAX showed up in a relatively warmer morning for the beatdown. Here is how it went: Mosey to a small circle court on the way to the tennis court. COP:10X dead man hang, 10X helicopter, 15X arm circle, 10X imperial walker, 10X merkins, 15X LBC, 15X American HammersMosey to the tennis courtExercise #1Elevens: run to the other side of the court and 10 merkins and bernie sanders back and 1 reverse crunch and 9 merkins and 2 reverse crunchs, and so on.Exercise #2Four Corners: 1st Round – run to each corner and do the following exercise. 1st corner:…

Six fellas pulled into W Dog ready to make F3’s presence known. With a couple flurries at the start, it was of course 70 and sunny the rest of the way. 5:30 turned up and then this is what occurred: Warm Up: SSHs x 30, Imperial Walkers x 15, Helicopters x 10, Don Quixotes x 10 Enough of that.. Mosey to Love Hill Partner Up for the last stretch of Love Hill: One partner runs to the gate and back while other Partner completes the following to the gate then switch from where they are at: 1st: Polar Bears…

7 eager and ready warriors showed up to a crisp and windy, but always sunny morning for a W Dog beatdown. According to the racoon in the tree Swirly saw while pulling in here is what may have happened… COP IC: SSH x 20 IC: Imperial Walkers x 20 IC: Helicopters x 10 IC: Dead Man’s Hang x 10 The Thang Mosey to the Football Field and Partner Up Wheelbarrow to other sideline, do 20 Leg Raises then switch with Partner x 2 Mosey to Burpee Row 3 Burpees at each Street Lamp until the turn, then on the way…

In a crispy cold morning, seven strong men showed up for the beatdown. Here is how it went down: YHC moseyed through the Bump House to get to  the Carillon Courtyard for some warm-ups–it was about a mile run. Arm circle x10 (both direction), DQ x10, Helicopters x10, LBC x 20, Merkins x10, Scorpion Kicks x10 OYO. First, YHC broke PAX into two groups. Circumnavigate inner and outer Carillon Field, running lengths, bearcrawl far end, returning to the courtyard to complete reps IC for the SIX. Each group took turns in running inner and outer the field: Round 1: 20X…

Eight strong men including a visitor from Hampton Roads showed up for the beatdown in a beautiful morning. Here is how it went: Mosey to the Carillon Courtyard for some warm-ups: Arm circle x10 (both direction), DQ x10, Helicopters x10, SSH x10, LBC x 20, Merkins x10, Scorpion Kicks x10 OYO. Exercise#1Circumnavigate Carillon Field, running lengths, bearcrawl far end, returning to the courtyard to complete reps IC for the SIX.Round 1: 20X Merkins, Round 2: 20X LBC, Round 3: 20X American Hammers, Round 4: SSH x 20.Exercise#2Mosey to the amphitheater for quadruplet-triple checkPartner 1 box-jump up stairs and run back…

In a cold morning (~25°F), three brave men showed up for the beatdown. Here is how it went: Hitchhiker led warm-up and first exercise. We moseyed through the Bump House to get to the Carillon Courtyard for some warm-ups–it was about a mile run. Arm circle x10 (both direction), DQ x10, Helicopters x10, LBC x 20, Merkins x10, Scorpion Kicks x10 YOY. First, DTH’s warm-up exercise. Circumnavigate Carillon Field, running lengths, bearcrawl far end, returning to the courtyard to complete reps IC for the SIX: Round 1: 20X Merkins, Round 2: 20X LBC, Round 3: 20X American Hammers. Shiplap led…

On the evening before a Q, YHC typically reads through some previous BB’s from other AO’s for inspiration and tries to taylor the morning workout to compliment other workouts that the PAX may have attended. I saw in my research that Bodos sent out a link to an article from Outside online about Wim Hof and his extreme cold and breath techniques to enjoy a healthy and vibrant life. Last night I thought it might be cool to try to have the Pax strip down to T-shirts and Shorts (caps and gloves optional); however, when gathering with the PAX we…