Two dogs showed up for WDOG this morning and here is how it went down. Mossy 🙂 – Warmups Steps – 3 rounds – bear crawl up lunge across, run down 10 merkins – 3 rounds run up bear crawl across run down 10 squats – 3 rounds run up , Ukrainian solders across, run down 10 WW2’s 4 corners on the bricks – 10 box cutters – 20 heals to heaven – 30 LBC’s – 40 APD’s Mossy 🙂 to the Theatre Theatre : 2 dips each step down – 2 incline merkins back up each step Mossy: to…

Despite a WDog regular opting for early morning Crossfit over F3 Bootcamp, the band marched on. Three hardy, well weathered souls who enjoy cooler (and preferably dry) weather gathered for this edition at this historic AO. Upon arrival, YHC took the Q and off we went. Mosey to front of the Carillon to warmup – Dead Man’s Hang, Helicopters, Arm Circles (Fwd/Bwd) and SSHs to get the blood flowing. YHC was not in town to enjoy the Carillon steps based worked last Saturday now that they are open but decided to open this workout there. Three being the number of…

YHC woke up to a Pucker in the morning—right after the election, no less—and thought, “Well, why not take a little field trip?” We moseyed over to the Burpee Lake for a quick COP. YHC led some top-tier stretching exercises: Dead Man Hang: Because who doesn’t like pretending they’re stuck in a tree? Tippy Toes with Hands in the Air: Basically, reaching for the stars while feeling like you’re in a slow-motion disco. Left and Right Side Stretches with Hands in the Air: For those who enjoy the sensation of gently being pulled apart by invisible forces. Right Arm Stretch…

I rolled into Wdog this morning with my creative juices flowing. For a split second I thought I was the first one there but that quickly ended when I seen that woodfin truck sitting there…. Warmarama Mosey and circled up for some stretching Some leg stretching for that lower back SSH Ukrainian Soldiers Arm circles Chinooks Monkey Humpers Thang Mosey to the amphitheater 4 Romanian lunges each step down Bear crawled in a circle at the bottom while each person took a turn doing a round of 20 SSH 4 skull crushers with 5 decline Merkins at each step on…

Seven absolute Beasts!! Ready for another morning at the best AO in town. So good we do it twice a week! Let’s Go!! Warmarama: Who has the Q? It’s a Hot Potato! Oyster starts the Warmarama Mosey to the front field with 2 laps around the circle.Arm Circles, Helicopters, DQ, Imperial Walkers, CH Squats, SSH, Merkins, LBC, APD. Oyster takes the potato to the field for some 4 Corners.Corner1: 20 Jump SquatsCorner2: 20 Jump Squats, 20 SSHCorner3: 20 Jump Squats, 20 SSH, 20 Ukranian SoldersCorner4: 20 Jump Squats, 20 SSH, 20 Monkey Humpers, 20 I forgot Oyster takes the potato…

2 regulars and a regular downranger showed up at WDog on a perfect crisp morning for some lively conversation about feeding the mind as well as the body. Here’s how it went down. Mosey to Tennis Courts for COP: Various Leg Stretches, Dead Man Hang, Helicopters, Copperhead Squats, SSH, LBC THANG: Stay at courts for BT’s series of Court Sports: Tracers: Slides on sidelines of 4 courts, fwd run on baselines. Down and back. Alternating groundwork: Bear Crawl across court 1, Crab Walk across court 2, Polar Bear across Court 3, Reverse Crab Walk across court 4. Modified Suicide: Fwd…

A beautiful misty morning welcomed 4 seasoned redwoods (two extra seasoned) to Byrd Park for a dual Q at WDog on what happened to be a special day. Here’s what went down. COP: Mossy (see what YHC did there?) to the Carillon Square for a series of warm-ups. Exercises were: Dead Man Hang, Stretches, Flutters, Merkins, Fudd’s Wife, Wilson’s Wife, APDs and several others. THE THANG: Mosey to the Amphitheatre for Descending Dips x 5 and Ascending Incline Merkins x 5. Swirly passes the Q to YHC at the circle, delayed Slaughter Starter (Burpees x 10) then off to the…

Two dogs posted for WDOG this rainy morning and here is how it went down. Warmup exercises Theatre : 5 dips down – 3 incline merkins back up. Love Hill : run up the hill to the gate – exercises bear crawl – lunges – broad jump burpees – repeat down the hill as well. Back up the hill exercises only – lunge – polar bears – Ukrainian solders Circle: run a loop – exercises – WW2’s – LT Dan’s – SSH’s – LBC’s – Squats Back to the flag. Thanks for showing up Cho Cho it’s much for fun…

5 strong posted at WDOG this gloomy morning for a Hitchhiker special and here is how it went down. Mossy to the former police statue for warm ups – mossy to burpee lake for a Hitchhiker special. 3 reps 3 exercises at each light post all the way around the lake – Merkins, deep squats, SSH’s Mossy to the hill – lunges up the hill – mossy to the neighborhood – 10 reps LBC’s bernie saunders to the next light post 10 merkins – repeat until back at the flag. Great work this morning guys, thanks for allowing me to…

A fantastic five kept the Dog alive in our exercise hive. Here’s the dive: COP at the bottom of the amphitheater. Stretch-o-rama Triple check. Group 1- Merkins (alternate incline and decline). Group 2- Flutter kicks. Group 3: Run the rim of the amphitheater. Mosey to the cage Rusty Cage Triple Triple: Round 1:  7 Pull Ups // 14 Froggers // 21 Reverse Crunches . 3x Round 2: 7 Body Rows // 14 Plank Jacks // 21 LBCs // 3x Round 3: 7 Chin ups // 14 Squats // 21 2-count American Hammers. 3x Mosey back to the flag COP: 5 Burpees…