Tag: WDog

Four dedicated regulars showed up this morning ready to work. Here’s how the workout unfolded:

The Warm-Up

We started with a mosey around the bird park, passing the pump house before heading to the bottom of the triangle. Once there, we knocked out our warm-up routine:

• Deadman hang
• SSH x 25
• DQ x 10
• LBCs x 20
• Imperial Walkers x 10
• Merkins x 10
• WWII x 10

Exercise #1: The Hill Challenge

Three rounds of progressive work—10 reps, then 20, then 30 each round:

• Run backward up the hill
• 10 merkins at the top
• Run to the stop sign at the corner
• 10 squats
• Run down the hill
• 10 WWII sit-ups

Exercise #2: The Caroline Tower 11s

We moseyed over to the Caroline Tower for a classic 11s session:

• Run up the stairs: 10 merkins
• Run down the stairs: 1 WWII
• Continue the ladder all the way down to 1 merkins and 10 WWII

The Finish

We moseyed back to the flag for some solid abs work, followed by a short and sweet meditation to close things out.

Black Space took us home.

Respect to the four who posted today. 💪

2023 hours, 23 Sept 2025 Hitchhiker posted on Slack that W-Dog was “on” and tagged a handful of people. YHC thought about how it’s been so long since he has been at W-Dog, so YHC commented on Slack and texted Hitch saying that he was going to be there. YHC started at Broga, and then posted for the first 15 minutes of First Watch until he needed to leave for W-Dog. Hitch hadn’t commented via text or Slack so YHC was worried he was going to be there alone. YHC pulls into the Parking Lot at 0528 hours to see House Party and Faceplant and a couple of cars YHC didn’t recognize, but no Hitch….

0530 rolls around and still no Hitch. Feeling the tug of responsibility (and the lack of desire to run all over the place) YHC grabbed the Q. We had a very recent F3 RVA transplant (Stonks) and a out of town guest from Raleigh (Sanke) who is in town this week for a Seminary course YHC wanted to let them experience some of W-Dogs finest traditions.

Mosey to the Carillon for a COP of various exercises. YHC had each of the Pax call and exercise of their choice.

Mosey behind the Carillon for a Touch a Tree. P1 touches 10 trees, P2 does an exercise, descending by 2 down to 2 trees.

Mosey to the first street just past the bottom of the Triangle for a Triple Check. P1 Bear Crawls to the second tree on the road, P2 Heels to Heaven, P3 Smurf Jacks.

Bernie to the bottom of the Triangle. 30 uphill WWII’s. Bernie all the wall up the back hill of the Triangle to the intersection. 20 HRM’s. Reverse Bear Crawls back to the big circle. 10 Burpees.

Indigenous Peoples Run back to the flag.

Circle up for 2 minutes of Mary. LBC’s and Alabama Prom Dates.

Announcements – SOJ CSAUP this Friday from 2000 hours to 2400 hours. Starting at The Alamo with a Ruck/Bootcamp/Ruck/Kettlebell/Ruck/Bootcamp. See Slack for details.

Prayer Requests – Charlotte and Senor Frogs Father In Law.

NMS – glad to meet the Youngbloods (Stonks and Sanke), good to see House Party two Wednesdays in a row, happy to see Blank Space, and thankful to see Faceplant.

YHC showed up to a very well hydrated WDog. Since YHC missed Sippy’s respect Q on 9/13, today’s #VQ will be a reprise of Sippy Cup’s respect Q at Dogpile (modified to accommodate YHC’s physical abilities):

COP: 10x don Quixote, 10x helicopters, 20xarm circles fwd and rev.

Mosey to the top of the carillon for a series of animal crawl 4 corners with 5 burpees, 10 hand-release merkins, 20 plank jacks, and 40 LBCs at the corners. Round 1: bear crawl and crab walk to corners. Round 2 and 3: mosey to corners.

Mosey to the stage and the pile of large logs behind it. Did alternating 40 log lifts along with 50 SSH.

Mosey to the cage. Did 3 series of 3x pull-ups, 20 american hammers, 15x alternating shoulder tap-planks.

Mosey back to the field. COT and prayer.

Happy quinquagenarian birthday week Sippy!

2 suspicious looking criminal suspects appeared from the misty gloom, at least that is what is on the police report, filed by the 2 officers that are typically at WDog waiting for shift change.

The cover charge for today was getting to be the test subject for a new Doozy infused beating. We found that it was brutal and the counting was off so that will get modified before YHC comes up with a name for it. More to come later

Hitch and YHC headed to the stage where we stayed most of the time got in a full body workout and stayed dry for the most part.

BTTF Numbers / Names YHC took us out

NMS: Numbers continue to be low at WDog but the faithful few will keep the lights on

Four brave souls showed up and get ready for the beatdown at WDog this morning. YHC kicked things off with his usual route toward the pump house, then moseyed over to the Nickel Bridge toll to get warmed up.

The Warm-Up (COP)

YHC started with COP to get the blood flowing:

• Dead hang x10
• Arm circles x10
• Diamond Dogs x10
• Imperial walkers x10
• Helicopters x10
• Little Baby Crunches x10
• American hammers x10

The Main Event

Round 1: Nickel Bridge Challenge We ran across to the other side of the Nickel bridge, stopping at each light post for:

• 3 merkins
• 3 WWII
• 5 squats

Then we ran back to the toll with 5 imperial walkers at each post.

Round 2: Pump House Circuit Next up was a mosey via the pump house with exercises at every even-numbered light post along the way.

Round 3: Hill Work We finished strong with some Bernie Sanders up the hill, followed by lunges and a run back down and 10 push-ups and 10 sit-ups at the bottom.

After that beatdown, we moseyed back to the flag feeling accomplished and were greeted with Blank Space.

Big thanks to Blank Space for taking us out with the prayer. Another solid morning of getting better together!

3 studs came to drink beer & kick ass & it looks like we’re all out of beer.

Warmarama: Let’s take the long mosey to the back end of Wdog.
Deadman Hang, Helicopters, Imperial Walkers, DQ, Copperhead Squats, Merkins, LBC, Alabama Prom Dates.

The Thang: Light pole Alley!!
Round 1
Run to the 1st Light Pole, 10 Merkins. Run it back.
Run to the 1st Light Pole, 10 Merkins, 2nd Light pole, 20 SSH. Run it back.
Run to the 1st Light Pole, 10 Merkins, 2nd Light pole, 20 SSH, 3rd Light pole, 30 Squats. Run it back.
Skip 1st Light pole, Run to 2nd Light Pole, 20 SSH, 3rd Light pole, 30 Squats. Run it back.
Skip 1st and 2nd Light Pole. Run to the 3rd Light pole, 30 Squats.

Round 2 – Mosey to the next light pole
Run to the 1st Light Pole, 10 WW2. Run it back
Run to the 1st Light Pole, 10 WW2. 2nd Light pole, 20 H2Heaven. Run it back.
Run to the 1st Light Pole, 10 WW2. 2nd Light pole, 20 H2Heaven. 3rd Light pole, 30 F. Kicks. Run it back.
Drop 1st Light Pole. 2nd Light pole, 20 H2Heaven. 3rd Light pole, 30 F. Kicks. Run it back.
Drop 1st & 2nd Light Pole. 3rd Light pole, 30 Flutter Kicks.

Round 3 – Mosey to the next light pole.
Run to the 1st Light Pole, 10 Merkins. Run it Back.
Run to the 1st Light Pole, 10 Merkins. 2nd Light pole, 10 HR Merkins. Run it Back.
Run to the 1st Light Pole, 10 Merkins. 2nd Light pole, 10 HR Merkins. 3rd Light Pole, 10 W. Grip. Time.

Series of Moseys to the next several light poles. Stop at some rocks for Merkins.
BTTF
Numberama: Namerama.
YHC took us out.

Moleskin: Today was a planned Hot Potato so we could share the Q with our new PAX members Stolks and Blank Space. Those guys missed out though!! YHC immediately grabbed the Hot Potato and decided 1. YHC did not want to do Man Killers from Doozy. 2. Did not want to circle the Lake (Sorry Hitch). So, YHC did not share the potato and brought the SOJ lounge act to W. Dog for a laid back lamp post alley workout with a few long moseys. Mumblechatter included Hitch kicking butt at his first Triathlon. Way to go!!!

Announcements:
This weekend – Oyster and Bootleg serving 8 individuals at Breaking Bread!!
Monday — See you at 7am Dogpile!!

Thanks Hitch and Doozy for letting me keep the potato.

Oyster

7 Normal PAX and 1 fan of the team we shall not speak its name posted for a misty but pleasant 70 but sunny beatdown.

Mosey to the circle for some stretches and a few merkins, a few LBC’s, some Ukrainian soldiers and some SSH’s

Mosey to the amphitheater and partner up. Partner 1 LBC’s, Partner 2 runs the perimeter X3 second round American Hammers, third round Scrunchy Frog

Repeto with different partner (Oyster chose the wrong group to run with) Partner 1 squats, partner 2 run, second round LT Dans, third round ???

Mosey up to the top partner up again. Partner 1 step ups, partner 2 run to the bottom and bear crawl back up. Second round Box Jumps, third round dips

Mosey back to the bottom (but first call Nancy back for cheating down the stadium)

Circle up because Bodos wants to do Man Killers, what kind of leader doesn’t give the people what they want?

Mosey back to the top and back to the circle Ring of fire 10 Burpees OYO, 10 No Cheat Merkins OYO, and because Nancy tried to distract YHC and I forgot we already did them 10 Burpees OYO

Mosey BTTF

Numbers / Names Bodos (the professional) took us out (the customary F3 appearance fee was rendered for his services and the public speaking was at cost)

NMS:

YHC hasn’t Q’ed Dogwood in a while and forgot there is allot more to explore however a head lamp may be required. Great conversation, GO Blue!!! and GO Navy!! Just to start something with Gomer and a few others in the PAX 😁

Five, yes five! gentlemen of the gloom met in the darkness to prove the depths of their manliness at the best AO in RVA. After some quick introductions, we were off. Here’s what happened:

COP in the bottom of the amphitheater. Deadman hang/ helicopters / DQs/ Imperial Walkers / Ukranian Soldiers/ Copperhead Squats / LBCs/ HRMs/ Elbow Planks/ Picklepounders

Up the Steps: At each of the 18 amphitheater steps, starting at the bottom moving up, perform 3 Dips, 1 Box Jump, 1 full imperial Squat Walker. Mosey to the Carillon

Dora: 100 Merkins / 200 LBCs / 300 SSHs. Partner runs up the Carillon steps, around the back, down the other side. Mosey to the Rusty Cage

Ab + Bar work: the Pax performs an ab excercise together while each man takes turn running to the bars to perform 5 reps of an excercise, returns back to the pax and sends the next man. Round 1: Jerkins, Round 2: Pull ups, Round 3: Burpee-Ups.

Mosey back to the flag for Numberama, Namerama, YHC took us out.

NMS: Awesome to have 2 fresh HIMS at WDog today, Blank Space and Stonk! It just about constituted a WDog Revival. Sounds like they may be regulars, so come out out to the Dog if you haven’t been in a while. Prayers for Hitch as he heads up to the Korean Embassy today to do some legal work for his family. He’s under a lot of stress!

Congrats to Hutton on 2000 posts!

Peace to all- SYITG.

Seven of the best buds around! Thanks for joining me this morning.

Warmarama: Mosey to the amphitheater stage. SSH, DQ, Imperial Walkers, CH Squats, Helicopters, Arm Circles, Merkins, LBC, Alabama Prom Dates, Heals to Heaven.

The Thang: Bro-code
Mosey over to the Triangle
Round 1: Lunge to the starting point, Run to the bottom, 20 SSH, Bernie Back.
Round 2: Lunge to the starting point, Run to the bottom, 20 SSH, 10 Merkins, Run back.
Round 3: Lunge to the starting point, Run to the bottom, 20 SSH, 10 Merkins, 10 Jump Squats, Bernie Back.

Mosey to the 1st street light.
1st light pole: 1 burpee, run it back
2nd light pole: 2 burpees, run it back
3rd light pole: 3 burpees, run it back
4th light pole: 4 burpees, run it back
5th light pole: 5 burpees, Hold IT!!
4th light pole: 4 burpees
3rd light pole: 3 burpees
2nd light pole: 2 burpees
1st light pole: 1 burpee

Mosey back to the amphitheater.
Pick a Wall:
20 Dips
10 Merkins
20 Dips
10 Merkins
20 Dips

BTTF without doing a single Ab exercise (according to Bodos).
Numberama: Namerama:

YHC took us out

Announcements:
Friday – 7am Atlee High School – 4th of July Convergence. Lets go!!!!

Always 70 degrees and sunny. YHC and Hitch enjoyed a walkabout at WDog running down to the toll booth parking lot where we did a basic WARMARAMA. Mosey up into the very nice neighborhood…partner up and run the circle while partner performs Merkins, then another round with LBCs. Mosey up to circle by Carillon for alternating Polar Bears and Lunges. WWIIs up on the Carillon then mosey back to the flag. A fair bit of running, but the humidity was there.

Keeping WDog AO alive!