9 Faithful and 1 FNG gathered in the sloppy parking lot for a WDog workout. The THANG COP 10x Helicopters, 10x Don Quixote, Arm Circles, 10x Merkins, 10X Freddie Mercuries. Mosey to the Amphitheater for a very short Plank-o-Rama. Mosey to the Rusty Cage for 10 minutes of Pullups/Merkins. Pax determined a pullup/merkin ratio and then proceeded to alternate between the two exercises with minimum rest for 10 minutes, with an emphasis on endurance, and not maxing out each set. Mosey to Jacob’s bowl for a bit of leg work. 5 minutes of lunging down followed by skipping up. Plank…

Lucky 13 posted for what became a cage match.  Here’s how it went down: Mosey to the Carillon, head up and down the steps, and then mosey back to the circle.  Warmup COP: SSH, Imperial Walkers, Don Quixote, scapula merkins, scorpions Mosey to the rusty cage for the main event: 8 overhand pull-ups, 10 clerkins, 20 mtn climbers: repeato x3 6 chin-ups, 10 werkins, 15 leg raises: repeato x3 Form 2 lines and shimmy across pull-up bar to the center: repeato x4 4 commando pull-ups, 10 diamonds, 20 2 count flutter kicks: repeato x3 Form 2 lines and shimmy across pull-up…

As YHC wrestled with the warm clutch of the fartsack this AM, I wondered what exactly would be the penalty for fartsacking through a scheduled Q.  Tons of burpees?  Continuous loops up and down the Dogpile pipe?  Branded with a Scarlett Q?  Just as YHC began to drift back off to sleep, I could sense that something mysterious was lurking.  Struggling to lift my eyelids, I could see something was sitting, waiting in the corner.  I could barely see a hazy silhouette.  As my eyes began to focus it whispered softly “bad things”.  Huh, what was that?  Again it whispered…

13 strong came to YHC’s birthday party beat down and here is how it went down. Warm ups: 20 SSH, 10 windmills, 10 IW, 30  Arm Circles, 10 APD’s 20 LBC’s Rusty Cage :  3 sets of 10 over hand – 3 sets of 10 underhand. Partner holding feet pull ups (Honeydo special) each partner does 3 sets of each. Steps : Stay with same partner – Wheel barrow up the steps – with a twist (Merkin) at each step up to the top then lunge across – run back down switch partners – 2 times each.. Pole Smokers :…

15 RVA F3’ers and 1 Nashville rep. made their way to WDog for a Hump Day leg stretcher.  Lab Rat planted the shovelflag and took the Q.  Lots of stuff to get in and only 45 minutes to do it, so let’s get to work: COP SSH IC X30 Ball Dippers IC X20 Don Quixote IC X15 Arm Circles IC X10 little X5 big, Reverso Sit Outs Break Dancers IC X15 Crab Cakes IC X20 per request of EF Hutton, Richard Kimbles OYO X10 THANG Love Hill- partner up, one man runs to the gate, the other excersizes downhill until…

9 brave and fearless men toed the line for the race we call life at W Dog this fine and beautiful morning. The thang: COP  – 20 X SSH, Imperial Walker, LBC, Freddy Mercury, +10 Merkin.  Homage paid to Gnarly Goat. Polar Bears – From the half field mark to the flower pots Kings Watching Soldiers – Four rounds with a partner.  One partner sit on the throne (sitting position with back against the wall) against the Carillon while the other partner runs to the flower pots and performs 15 WWII Sit Ups, then switcheroo. 1030 – Mosey up to…

11 faithful RVA PAX showed at WDOG AO in the humidity to tackle the gloom and this is what took place: Mosey to paved area in front of Carillon for short COP.  (YHC had a lot planned this morning) Front Arms Circle (x10small,x5 big), Invisible Jump Rope x19, Back Arm Circles (x10small, x5 big) Mosey to Carillon steps.  Bunny Hop up one side of steps, Lunge across top, down other side, x40 Squats.  Repeato x3. Mosey to beginning of Carillon field.  Sprint to other side of field and plank on hill. PAX lines up across width of field.  2 PAX…

A record 16 regulars and one interloper stoned out of his mind posted (albeit briefly) to WDog on an especially humid morning.  After leaving our chemically altered friend in the dust the PAX went on to: COP:  20 SSH, 15 DQs, 12 Merkins, 12 Freddy Mercury, 15 Hillbillies. THE THANG: Mosey to Carillon.  Run up steps, bear crawl to end of Carillon, 20 Merkins, then run down other side, 20 4 Ct Mtn Climbers (unless you are Toga).  Repeato x3. Mosey to bars for:  Balls 2 the Bar (?).  Partner up, one PAX grabs others feet while on the dip…

9 veterans and 1 FNG posted this morning for WDOG and here is how we rolled… Warm up: 20 SSH, 10 Windmills, 10 Imperial Walkers, 10 Helicopters, 10 forward and backward Arm Circles 20 LBC’s. Carillon Steps: Partner wheelbarrow carries up the steps – at the top lunge across run back down switch .. Everyone wheelbarrows 3 times up  for total of 6 and 6 lunges across per partner. Pull ups : 4 overhand – 4 merkins repeat 3 times –  4 underhand 4 merkins repeat 3 times Amp Theatre : Dips ladder going down 18-1 – Partner leg toss…