11 faithful and strong posted this morning @ Dogpile and here is how it went down! Warm up: 20 SSH, 10 Windmills, 10 Helicopters, 10 Imperial Walkers, 10 front and back arm circles, 10 Flutter Kicks, 10 Alabama Prom Dates. Pull up Station : Pull up ladder – overhand 1-7 with LBC’s in  between each one – underhand back down the ladder 7-1 with LBC’s in between. Partner Wall Dips – 3 sets of 10 dips partner holding feet – switch it up between sets. Incline Merkin Ladder – 1-18 up the amp theatre Partner Leg toss – 3 sets…

6 regulars and 1 FNG braved the humidity to post at WDog.  Here is what transpired: COP: 20 SSH, 20 Mtn climbers, 20 Flutterkicks, 20 Merkins, 15 DQS, 15 Imperial Walkers. Mosey to Burpees Road- Burpees for each light post, increase # at each post up to 7. Mosey tonew Police Memorial, grab 2 bricks. Lunge up field with bricks, 20 overhead presses. Then WWII situp escalator presses, up to 15. 15 regular WWII situps with brick, Lunge back to return bricks to the pile. Mosey to Pull Up bars for 3,6,9:  partner up each does 3 pull up, 3…

This morning 12 brave and fearless men met at W Dog for a little hump day fun. The Thang: COP – Mosey over to circle and perform the following 20 SSH, 20 LBC, 20 Merkin Cut The Air – Run up and down stairs of monument to complete 10 incline merkin, bear crawl to star, 20 (2 count) mountain climbers.  Complete 4 rounds 5/10/15 – Teams of two rip through 5 pull-ups, 10 dips, 15 WWII Sit Ups.  Complete 3 Rounds Love Hill – Teams of two complete a long stretch of love hill.  While one is running to the…

15 strong gathered at W Dog for a midweek beatdown.  The weather was perfect because, well, we were alive and able to bang out a workout together!  Here’s how it went down: The Thang: Mosey to circle in front of Amphitheater for COP: SSH x 18 Abe Vigoda x 16 Merkins x 16 Imperial Walkers x 18 LBC x 36 Mosey to the pull up station for pull-ups x 5, chin-ups x 5, supinated inverse arm curls x 8.  Repeat x 3. Mosey to Amphitheater for an Escalator of ascending squats.  Start on first step at 1 rep, second step…

9 brave arrived for WDOG this morning and here is how it went down…. COP: SSH, Helicopters, Windmills, Imperial Walkers, Arm Circles, LBC’s, APD’s. Curb Crawl : Bear crawl to curb – incline merkin crawl bear back decline merkin – ladder 1-5 and back down the ladder. Indian Run Pole Smokers :  5 pole smokers while rest of the pax holds @ 6 inches run to the end of the line – everyone repeats 4 times. Amp Theatre – Dips Ladder – start at top step work are way down to the bottom 18-1 Pull up Station : 5 overhand…

10 strong took the DRP to post at WDog. Weather was perfect. We did the following: Mosey to far side circle for COP: 25 SSH, 20 Merkins, 20 Flutterkicks, 20 Imperial Walkers. Commenced Bermuda Triangle: start at circle, bear crawl to Rugby Rd, run down Rugby,  turn up back hill at bottom of Rugby . At each corner of triangle do exercises. 10 WWII Situps, 10 Merkins, 5 Burpees at corners. Proceed for 20 minutes. Increase reps each lap, by 10 for merkin and WWII, burpees by 5. Mosey to pull up bars: 2 sets of 5 pull ups, 5…

13 faithful came out in the gloom for a WDOG beatdown and here is how it went down.. Warmup : SSH, Windmill, Helicopter, EW, LBC’s.. Stairs : Bear crawl up – lunge across the top run down touching each step, 10 WW11 sit ups @ the bottom – repeat 3 times.. Pull up station : 5 overhand, 5 underhand, 10 sec hold, 5 hanging crunch – repeat 3 times. Amp Theatre : Dips ladder down 18-1 – Incline merkin ladder back up 1-18 Curb Crawl : up the ladder only 1-5 bear crawl up crawl bear back. Burpee Shuffle :…

8 Faithful posted for a glorious W-Dog Wednesday.  Swirly planted the flag and EF took the helm.  Here’s how it went down. The THANG Mosey to circle for warmup COP COP Russian Soldiers Helicopters Copperhead Squats Arm Circles F&B Invisible Jump Rope Mosey to the top of Hate Hill to receive instructions and grab a Weinke LOOP AROUND THE AO Lunges Beginning Near Middle of Hate Hill to Gate (Audible 1 – Catch up to Hardywood) Run Over and Up the Pipe to Pullup Bars Pullups x 10 Chinups x 10 Dips on Parallel Bars x 20 Run Over to…

9 strong posted for a, slightly modified from original plan, beatdown at WDog.  Quick saunter from the SF to the east loop for COP. COP – SSH x25 – Don Quixote x15 – Hellicopter x15 – Copperhead Squat x15 The Thang 11s from circle to circle.  Merkins / Jump Squats.  Run to the west circle and start round 1 with 10 merkins and 1 jump squat.  Run back to east circle for next round of 9/2.  Back and forth until 1/10.  Plank-o-rama while PAX finishes. Quick mosey to base of Carillon for… 11s.  Burpees / WWII.  Start at the base of the Carillon, run to…