Byrd Park
18 Pax members stumbled into WDog, all with plenty of time to spare – except for Phonics. As expected, Swirly arrived early and had taken up residence with other Pax members in the truck. COP: 47 SSHs IC 1 lap of High Knee pulls 1 lap of Frankenstien Walks 10 Merkins IC Mosey to some area on the way to the pull-up bars Abs of Fun 1: – 15 8 Count Swirlies – 12 4 Count Heels to Heaven – 8 10 Count Windshield Wipers – 12 4 Count ABCs Rest and Repeat Mosey to pull…
Sixteen veterans posted at Byrd Park this morning. The weather could not have been more favorable for F3 gloom. Johnsonville (YHC), showing his advanced age, inadvertently omitted to plant a shovel flag. But, the VSF was there in spirit. YHC did follow through on this morning’s commitment to Q, however, and this is what went down, more or less: Warmup COP: 50x SSH, Don Quiote, 10x burpees OYO. Long mosey around by the dog park, down the ravine behind Dogwood Dell, and back up the other side near the Carillon. COP: plank sequence, plank leg to elbow (right), plank leg…
Pulled in to the lot this morning, where we witnessed a large blue truck morph into a very tiny mini cooper….WOW! Parking lot was almost empty when Phonics and Lab Rat pulled up, but that didnt last long. A stream of cars started rolling in and in the end, a mighty 21 pax showed up for some WDog fun. COP SSH Don Quixote’s Imperial Walkers Hillbilly’s Arm Circles Merkins THANG rusty cage AYG- All you got pullups, followed by X10 jerkins. Repeat. Dora 123- 1 merkin, 2 squats, 3 LBC’s. Repeat 100 times while partner runs around amphitheater. Flip flop…
Two PAX members took advantage of a quick run prior to HDHH. One more joined wearing denim leggings and accompanied by two of his 2.0s. Route was fairly simple: – Proceed to Broad Street for quick episode of frogger – Mosey down Broad to West Club – West Club to FitzHugh – FitzHugh a ways then turn around and come back Moleskin YHC wasn’t sure anyone was going to take him up on the run before HDHH. Leave it to Singer to show up strong. Ronnie was wearing jeans and athletic shoes and decided to join us. His 2.0s were…
21, including 1 FNG, came out on a windy winter morning to WDog on the ides of March. YHC aimed to keep the pax moving to fight off the cold. COP – SSH, DON Qs, LBCs, Merkins, Hillbillies. Mosey to Carillon for Assault on the Carillon- Start at the Star- Run up Carillon, 20 of an exercise at a side of the Carillon, back down to the Star. 5 Burpees, then back up again . Timed for 20 minutes. 4 Exercises were Derkins, Donkey Kicks, Jumpsquats, Freddy Mercurys. Partner up to Wheelbarrow up Carillon stpes, 1 Merkin each step. Then…
13 oaks met at the Carillon for a Bleeder style beatdown. Swirly lent YHC a SF for the planting. It might have been rainy and in the 50s, but the mumblechatter from the PAX sure made it feel like it was 70 and sunny here in RVA (booya). COP 25 SSH, 25 Russian Soldiers, 5/5 Arm Circles (backward, then forward), 10 Merkins, 20 LBCs THANG Burpee Circle to Circle Dora 1-2-3: 100 Merkins, 200 American Hammers, 300 Flutterkicks. Runner goes between circles and does 1, then 2, then 3 burpees at every lightpost for each century of the Dora. Plank/AlGore between sets.…
12 Healthy Redwoods, 1 LIFO Dogwood, 2 Infected Ficus and 1 FNG arrived at the AO for a uncomplicated, moderately wet, 70 and Sunny Beatdown. Here’s how it went down(more or less) Mosey to COP 25X SSH 10X Merkins 20X Don Quixote 25X LBC’s Mosey to the Field in Front of the Carillon Modified Pyramid Running on Long sides, Bear Crawl on ends 5X,15X,20X,25X,30X Merkins at corners Running on Long sides, Bear Crawl on ends 30X,25X,20X,15X, 10X, 5X Werkins at Corners Lunge to the Carillon and back to Feild Worm to second Tree on Field, Lunge back. Back to the…
A Fiesty 14 came out to WDOG hoping to hear some of their faves. When you see the Rolling Stones in concert you know your gonna hear Satisfaction and Gimme Shelter, when you post to Dogwood YHC wanted to deliver the greatest hits: COP in the normal circle- SSH, Merkins, Flutterkicks, DQs, Arm Circles Beatdown Setlist: 1. Amphitheater 2. Rusty Cage 3. Jacobs Ladder Amphitheater was 5 derkins a step down, 5 WWII situps back up. 5 Burpees at the top. Rusty Cage was 3 sets of 8 Pull-up & Jerkins. 2 round 3 sets again only 4 reps. Jacobs…
14 determined veterans posted to W-Dog to get their Hump Day (what, what) started off right. YHC planted the shovel flag, knocked out his mile for the day and then kicked off the festivities. This is what transpired: Mosey to the bricks in front of the Carillon for COP, as follows: SSHs x50 IC Slow Donnie Qs x12 IC Arm Circles x10 IC forward and reverse Imperial Walkers x15 IC Box Cutters x15 IC Flutter Kicks x15 IC Short mosey to the field for some human centipede (2 lines in elbow plank head to toe and the last man performs…
15 Pax assembled for the latest iteration of WDog. It wasn’t sunny but it was nearly 70–amazing for an early February workout. Here’s, more or less, how things went down. Mosey around the field to our usual COP location. COP: 20x SSH, Arm Circles Forward and Backward, 12x Merkins. Mosey to Amphitheater for Dips, 10x on every step (180 total). Mosey to Rusty Cage for partner pullups Ladder 1-5 pullups and 5-1 Chin ups. Then 10 second hangs: chin up position with neck to bar, chin up position with head above bar, pullup position with head above bar. Carry sandbags…