Tag: WDog

Five, yes five! gentlemen of the gloom met in the darkness to prove the depths of their manliness at the best AO in RVA. After some quick introductions, we were off. Here’s what happened:

COP in the bottom of the amphitheater. Deadman hang/ helicopters / DQs/ Imperial Walkers / Ukranian Soldiers/ Copperhead Squats / LBCs/ HRMs/ Elbow Planks/ Picklepounders

Up the Steps: At each of the 18 amphitheater steps, starting at the bottom moving up, perform 3 Dips, 1 Box Jump, 1 full imperial Squat Walker. Mosey to the Carillon

Dora: 100 Merkins / 200 LBCs / 300 SSHs. Partner runs up the Carillon steps, around the back, down the other side. Mosey to the Rusty Cage

Ab + Bar work: the Pax performs an ab excercise together while each man takes turn running to the bars to perform 5 reps of an excercise, returns back to the pax and sends the next man. Round 1: Jerkins, Round 2: Pull ups, Round 3: Burpee-Ups.

Mosey back to the flag for Numberama, Namerama, YHC took us out.

NMS: Awesome to have 2 fresh HIMS at WDog today, Blank Space and Stonk! It just about constituted a WDog Revival. Sounds like they may be regulars, so come out out to the Dog if you haven’t been in a while. Prayers for Hitch as he heads up to the Korean Embassy today to do some legal work for his family. He’s under a lot of stress!

Congrats to Hutton on 2000 posts!

Peace to all- SYITG.

Seven of the best buds around! Thanks for joining me this morning.

Warmarama: Mosey to the amphitheater stage. SSH, DQ, Imperial Walkers, CH Squats, Helicopters, Arm Circles, Merkins, LBC, Alabama Prom Dates, Heals to Heaven.

The Thang: Bro-code
Mosey over to the Triangle
Round 1: Lunge to the starting point, Run to the bottom, 20 SSH, Bernie Back.
Round 2: Lunge to the starting point, Run to the bottom, 20 SSH, 10 Merkins, Run back.
Round 3: Lunge to the starting point, Run to the bottom, 20 SSH, 10 Merkins, 10 Jump Squats, Bernie Back.

Mosey to the 1st street light.
1st light pole: 1 burpee, run it back
2nd light pole: 2 burpees, run it back
3rd light pole: 3 burpees, run it back
4th light pole: 4 burpees, run it back
5th light pole: 5 burpees, Hold IT!!
4th light pole: 4 burpees
3rd light pole: 3 burpees
2nd light pole: 2 burpees
1st light pole: 1 burpee

Mosey back to the amphitheater.
Pick a Wall:
20 Dips
10 Merkins
20 Dips
10 Merkins
20 Dips

BTTF without doing a single Ab exercise (according to Bodos).
Numberama: Namerama:

YHC took us out

Announcements:
Friday – 7am Atlee High School – 4th of July Convergence. Lets go!!!!

Always 70 degrees and sunny. YHC and Hitch enjoyed a walkabout at WDog running down to the toll booth parking lot where we did a basic WARMARAMA. Mosey up into the very nice neighborhood…partner up and run the circle while partner performs Merkins, then another round with LBCs. Mosey up to circle by Carillon for alternating Polar Bears and Lunges. WWIIs up on the Carillon then mosey back to the flag. A fair bit of running, but the humidity was there.

Keeping WDog AO alive!

Seven strong emerged from the gloom to reinvigorate this venerable AO. Two walkers and five boot campers, including one downrange from Atlanta (“W”). It went like this…

Mosey to front of Carillon to warmup including dead man’s hang, SSHs, Don Quixote’s, Helicopters and Imperial Walkers. Sufficiently warm, we moseyed to the Carillon itself and formed two groups – one ran up and around the Carillon while the other group did Flutter Kicks. Five rounds of this seemed enough.

Mosey to the circle by Pump House Drive and then alternate two exercises around the circle – Five Polar Bears followed by 10 Lunges, then repeat until done. We had a brief visit from two of our 2 wheeled F3 friends as they came by the Carillon.

Mosey past the Carillon where “W” saw a Seal Team group working out. “W” jokingly, but correctly, referred to them as a “rival gang”. If Swirly had been with the boot campers it might have gone down like that. We quickly explained the disadvantages of Seal Team and moved on to the Ampitheather.

Starting from the bottom by the stage, perform 5 incline Merkins on one rise, then move up to the next and perform 10 LBC, repeat all the way to the top. Having not had enough of the ampitheater, we then had one group do an exercise at the top while the other group ran around the ampitheater. Exercises were Squats, Merkins and American Hammers.

With a little time left, but not enough to get down to the rusty cage YHC took the group to a rusty bench toward the Nickel Bridge end of the parking lot for some step ups and decline Merkins. This took us to time as we moseyed back to the flag and regrouped with the walkers.

Hitch shared that a pickleball tourney is coming soon in June. BT is looking forward to hip replacement surgery in July.

The walkers had a pleasant stroll for the most part until some angry soul came upon them on the road and instead of allowing them time to move aside, the driver accelerated and laid on the horn. What is this…New York? For the boot campers, the discussion was largely focused on college the application and acceptance process and the craziness that kids go through today.

YHC took us out. Thanks for letting me lead boys.

Beautiful Wednesday morning with four awesome guys today! We split into walkers and runners to make sure everyone got the workout they needed.

Hit up Burpee Lake where we crushed 3 push-ups, 3 sit-ups, and 3 jump squats at EVERY light post (my legs are still shaking)! Then moseyed back to the flag where our walking and running groups reunited.

Nothing beats starting the day with good people and a great workout! 💪

📣 REMINDER: Pickleball returns to Battae starting June 2, 2025!

Thanks for showing up today, guys! See you next time! 🙌

After some ample time on the IR and on travel the past two weeks, YHC is trying to ramp back up. Walking then running and now Boot Camp! A beautiful morning but at 5:30 it appeared I’d be solo. Which was fine as I knew I’d be slow.

Warmup by the Carillon – dead man’s hang, Don Quixote’s, arm circles, IWs

Mosey to the field in front of the Carillon for some 11s – copperhead squats and merkins.

Mosey to Carillon – 20 LBCs, then a lap up the steps and around the Carillon. Repeat 5 times.

At this point, a Richmond City Police car rolled up slowly with the blue lights on in the circle. Not sure if they were there to check out the Carillon and the report of some crazed individual running around it. In any case I gave them a wave and carried on.

Mosey to Pavillion – starting at the bottom and alternating at each step doing 5 incline Merkins then 10 Step Ups all the way to the top. Rollers were still in their car in the circle so I moved on.

Mosey’d to the shelter to do some lunges, karoake and then some ab work (flutters and APDs) before finishing up

Looking forward to getting back out to boot camps and runs – see you in the gloom!

2 strong hit WDOG this morning for a nice brisk few miles walk. Thanks for coming BT, good to get the blood pumping, have some laughs, and great conversation – fantastic way to start the day !

2 hobbling old-timers arrived at WDog to embrace a chilly morning and get some steps in as old-timers do.

THANG: Brisk stroll limited by limping along with a faithful 4-legged friend through the Carillon neighborhood. Logged 2.5 miles, well short of 3 mile goal.

COT

NAKED MOLESKIN: Good to catch up with Swirly and Daisy. Some day we’ll be back in bootcamp condition, but for now we’ll soldier on try to keep the joints moving and fat off. Carillon neighborhood has rehabbed a bunch of houses; perfect place to start the day and discuss the important things in life like Tennessee sports and good dogs.

BT out!

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 and travel, YHC has not posted much in the last few weeks, and when he has he has engaged in the walking variety of exercise. Was definitely happy to have Bodos and Swirly along to fraternize with. Topics covered were mainly of focused on injury, rehab, doctor visits, whether or not the Kettle Bell facility next to Kuba Kuba Dos actually had customers and how to keep from dying. A little bit of excitement as the three amigos were met head on by a gaggle of female walkers walking in the wrong direction. Bodos took the lead, Swirly followed the block, BT was pushed out of bounds. All in all, a beautiful spring morning to spend with the fellas. We covered about 2.5 miles.

BT out!