Tag: WDog

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.

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 the flag

Mary

Thanks for showing up Pucker – enjoyed it brother – it takes two to tango !

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 the counting, we executed a couple of rounds of a triple check. Round 1: Flutterkicks, Squats and pacer runs up the stairs, around the Carillon and back down. Round 2: APDs, Lunges and same for the pacer.

The trio moseyed to the circle near Rugby Road to then polar bear from one light to the next, then lunge from one light to the next, alternating at each lamp post. One round of that seemed enough. Mosey to the sunken field in front of the Carillon for 11s. Mountain climbers and jump squats.

The triumvirate moseyed to the bottom of the amphitheater. From there we executed 5 incline Merkins at one rise, then 5 Dips at the next and then 5 LBCs at the next and repeato to the top. To begin the warm down we went to the circle by the amphitheater and did Bernie Sanders from one lamppost to the next then lunged one post to the next, alernating around the entire circle.

The Triad moseyed back to the flag for a round of ab exercises called out by each including Flutterkicks, Heels to Heaven, Rosalitas, WWIIs, APDs and wide Flutters.

YHC took us out. Breaking Bread is open for 11/23. And the annual TYA Thanksgiving workout is on Thanksgiving Day at Mary Munford.

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 with Left Arm Pulling: Balance is key, folks.
• Leg Stretches: It’s all fun and games until someone pulls a hamstring.

Next, we hit up a series of exercises at each light post: 5 x Merkins, 5 x WWII Sit-Ups, 5 x Squats. With one light post down for the count, there were a total of 28. Who knew light posts could be so demanding?

We then moseyed back to the flag, taking a scenic detour through the charming neighborhood on Westover Road.

Numbers, names, and announcements followed, and YHC wrapped it up with a solid take-out prayer.

Honestly, the best part was the company and the conversations that helped us forget for a brief moment that we are all, in fact, still waiting(?) for the final election results. Good times!

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 the way back up.

Ladders

• Mosey to field to knock out some LBCs
• 4 stations starting with 10 LBCs and increasing by 10 to max 40. Burnie back between each set

Pick Your Partner Workout

• Mosey to the circle
• Call out an exercise and run around circle while the pax does the exercise. You got 5 seconds to call it out or everyone does 5 burpees. With these veterans no burpees needed to be done!
  
• Time was shaved off to watch the police chase that went through our workout.
  
  
  
  

Mosey back COT

Numbers, names and prayer request for Fudd and Faceplants wives. Bodos brought up a good point about having peace among ourselves during these times with so much going on with politics. Also had to hold Bodos back from joining a police chase on foot! Hitch is really getting serious about college football. Oh yea and Swirly is pretty excited about a furball dance he’s got coming up. Alot of chatter and thanks to the veterans for letting me lead this morning!

Bodos took us out!!!

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 Squats
Corner2: 20 Jump Squats, 20 SSH
Corner3: 20 Jump Squats, 20 SSH, 20 Ukranian Solders
Corner4: 20 Jump Squats, 20 SSH, 20 Monkey Humpers, 20 I forgot

Oyster takes the potato to the Amphitheater.
10 Dips each step to the bottom.
Ladder Incline Merkins back 1, 2, 3…. keep going to the top.
Mosey back down to the bottom.

Oyster takes the potato for a Triple Check.
Partner 1 – run the perimeter of the amphitheater.
Partner 2 – WWII
Partner 3 – Flutter Kicks
Switch x 3
Audible on the last exchange — back to the flag boys.

Numberama: Namerama
Announcements
YHC took us out!

Moleskin: Hitchhiker and Peter are going to choose a Saturday to have the guys over for American Football. Bring Beer, Hotdogs, Wings, Burgers, those little hotdogs wrapped in biscuit. He’s ready, as this will be his first Football game and he wants to share this with the boys! Let’s go!! Date Coming Soon!

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:

1. Tracers: Slides on sidelines of 4 courts, fwd run on baselines. Down and back.
2. Alternating groundwork: Bear Crawl across court 1, Crab Walk across court 2, Polar Bear across Court 3, Reverse Crab Walk across court 4.
3. Modified Suicide: Fwd run to end of court 4, Bernie Sanders to start, Fwd run to end of court 3, Bernie Sanders back, traditional Suicide for last two courts.

Pass Q from BT to Hitch.

Mosey to Burpee Lake for StreetLamp-a-Rama. Exercises were 3 merkins and 3 LBCs at each post. Modified due to time. Mosey towards Maymont: Run mixed with Lunges. Back to the VSFL.

COT, Announcements, Hitch took us out.

MOLESKIN:

Great to have our frequent visitor Limey in town for a beatdown. Mumble Chatter was squarely centered on spending time wisely, whether in being thoughtful about career choices or reading relevant subject matter that feeds the mind and soul. Book recommendations are forthcoming, reach out if you need some titles. All in all a great way to start the day.

BT Out!

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 Carillon Field for 4 Corners:

CDD x 10, Squats x 20, SSH x 30, LBC x 40, then reverso and repeato.

Mosey around the Carillon to the Rusty Cage. Partner up and complete either Jerkins or Pullups x10 while partner Al Gore. Complete 3 rounds.

Mosey to Penny Stage for Step ups x 10 and Incline Merkins x 10; 3 rounds, then mosey back to the VSF for COT. No announcements (I think?) but thoughts and prayers for everyone affected by Helene. BT took us out.

NAKED MOLESKIN:

YHC remembered on the drive over that it was his 10-yr F3 anniversary. Man, time flies. Hard to believe that my first day was at 45MOM after 2 weeks of incessant badgering from Toga. Maybe we rename him Bald Badger since he’s not hear anymore;) Lots of great friends and experiences have resulted from giving in to that headlock. Great to hang with Beaver, Swirly and Choo Choo. Here’s to 10 more!

BT

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 to work out in the rain together than alone. Way to push!

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