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…

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…

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…

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…

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…