Tag: WDog

After some ample time on the IR and on travel the past two weeks, YHC is trying to ramp back up. Walking then running and now Boot Camp! A beautiful morning but at 5:30 it appeared I’d be solo. Which was fine as I knew I’d be slow.

Warmup by the Carillon – dead man’s hang, Don Quixote’s, arm circles, IWs

Mosey to the field in front of the Carillon for some 11s – copperhead squats and merkins.

Mosey to Carillon – 20 LBCs, then a lap up the steps and around the Carillon. Repeat 5 times.

At this point, a Richmond City Police car rolled up slowly with the blue lights on in the circle. Not sure if they were there to check out the Carillon and the report of some crazed individual running around it. In any case I gave them a wave and carried on.

Mosey to Pavillion – starting at the bottom and alternating at each step doing 5 incline Merkins then 10 Step Ups all the way to the top. Rollers were still in their car in the circle so I moved on.

Mosey’d to the shelter to do some lunges, karoake and then some ab work (flutters and APDs) before finishing up

Looking forward to getting back out to boot camps and runs – see you in the gloom!

2 strong hit WDOG this morning for a nice brisk few miles walk. Thanks for coming BT, good to get the blood pumping, have some laughs, and great conversation – fantastic way to start the day !

2 hobbling old-timers arrived at WDog to embrace a chilly morning and get some steps in as old-timers do.

THANG: Brisk stroll limited by limping along with a faithful 4-legged friend through the Carillon neighborhood. Logged 2.5 miles, well short of 3 mile goal.

COT

NAKED MOLESKIN: Good to catch up with Swirly and Daisy. Some day we’ll be back in bootcamp condition, but for now we’ll soldier on try to keep the joints moving and fat off. Carillon neighborhood has rehabbed a bunch of houses; perfect place to start the day and discuss the important things in life like Tennessee sports and good dogs.

BT out!

2 strong posted at WDOG on a beautiful cool spring morning and banged out a good power walk around the dogwood dell neighborhood. Way to get the miles in BT – progress baby you are moving better each time. Strong walk and even better conversation – can’t think of a better way to start the day!

See ya in the gloom !

Three grizzled and slightly damaged veterans descended upon Byrd Park to reclaim the beloved AO of the city for Wednesdays. Swirly secured the spot in typical fashion and here’s what transpired.

COP:

Nothing to see here, mosey to the Vita Track

Thang:

Full-time mosey around the Vita Track, stopping at alternate stations to perform a series of exercises as called by each PAX. Exercises included merkins, Copperhead Squats, pull-ups, Carolina Drydocks, LBCs. 2 1/4 laps were completed. Mosey back to the VSF.

COT:

No announcements of note were made. Bodos took us out with a riveting message.

NMS:

Between injury and travel, YHC has not posted much in the last few weeks, and when he has he has engaged in the walking variety of exercise. Was definitely happy to have Bodos and Swirly along to fraternize with. Topics covered were mainly of focused on injury, rehab, doctor visits, whether or not the Kettle Bell facility next to Kuba Kuba Dos actually had customers and how to keep from dying. A little bit of excitement as the three amigos were met head on by a gaggle of female walkers walking in the wrong direction. Bodos took the lead, Swirly followed the block, BT was pushed out of bounds. All in all, a beautiful spring morning to spend with the fellas. We covered about 2.5 miles.

BT out!

YHC arrived at the AO wondering if it’d be a solo workout. Luckily for YHC, Oyster “mis-timed” his arrival at First Watch and made the executive decision to go to WDog. Without a pre-determined Q on the sheet, I led the party of two for the following…

Mosey to front of Carillon for warmup: SSH, IWs, Dead Man’s Hang, Helicopters, Arm Circles and Don Quixotes. Given the warmer temps, that was sufficient to warm us up.

Mosey to the field in front of the Carillon for 11s. Merkins and Squats across the field.

Mosey back to the Carillon steps for a Dora. 100 Merkins, 200 LBCs and 300 SSHs while partner runs up the steps, around the Carillon and down.

Slow mosey to the traffic circle by Dogwood Dell amphitheater – start at top and do 5 2 count flutters at each level down to the stage. Start at bottom and do 5 incline Merkins at each level until getting to the top.

Mosey back to flag and finish with some ab work and Merkins. Nice temps and nice morning for a workout. Thanks for letting me lead Oyster!

Anticipating an invasion from across the river YHC arrived at the Carillon ready to greet those who emerged from the gloom to enjoy the beautiful weather. Realizing the crowds were not going to materialize, YHC got moving and went to check the AO for signs of life. This is how it went down…

The PAX jogged past the Pump House looping around and returning to the amphitheater for COP.

COP: SSH, Helicopters, IWs, DQs, Copperhead Squats, Dead Man Hang, Merkins, LBCs, APD’s all IC

Staying in the amphitheater perform 5 merkins on each step to the top. Turn around and perform 5 dips on each step to the bottom. At the bottom perform a few rounds of Mary: american hammers, WWII’s, heels to heaven. Return to the top of the amphitheater doing 5 more merkins on each step.

PAX returned to the flag via the pump house road and departed back into the gloom. Only a few unidentifed sounds in the brush suggest there was anything else stirring at WDog that morning.

I waited until 5:35 just in case. This time instead of going over to the track alone, I drove back across the bridge and picked up my dog . Daisy and I got a good 3 mile walk in the neighborhood ! Much better than a solo workout in my opinion.

Have a great day fella’s!

I waited till 5:35 just in case a pax member might show up – negative… So because it was freaking pouring down I drove over closer to the track and got started. The workout consisted of run the track in the rain – get back in the truck soaking wet towel off and drive home ( short workout) . Yep these were the adventures of a lone wolf this morning in the gloom – not very exciting I know but better than fart sacking!

See y’all in the gloom!

Thought I was gonna be solo this morning and at 5:28 Senor Frog rolled up!

Glad you came Frog, much better together than alone! Here is how it all went down…

Let’s get moving it’s freezing out here- mossy – warm ups – mossy over to the lake.

Burpee lake – 5 squats each light pole around the lake.

Mossy to the neighborhood – alternate run and lunge to each light pole alternate exercises 10 merkins, 20 LBC”s to the end of the street.

Back at the Flag!

Well done Senor Frog – thanks again for coming – very glad you did, welcome back from your vacation.