Three grinches showed up on a rainy yet warm morning. Bodos put out the call to rally the troops and three showed. YHC had the Q for today and here is what went down. YHC was just expecting a partner but was pleasantly surprised when a third Grinch showed up to complete the party. To get out of the rain it was off to the stage for the remainder of the workout. Started off with 5 minutes of light stretching Once we were all stretched out it went down like this – two 15 minute workouts. First workout: 3 minutes…

YHC planted the flag and Faceplant showed up waited unti 5:30am then started the workout. COP Mosey to the crop circle at the top of the Triangle and started with 20 SSH, 15 DQ, 10 Imperial walkers, 10 Helicopters, 10 Ukranian Soldiers, 10 American hammers, 20 LBCs, 10 windshield washers, 10 Scorpions, 20 merkins. Thang So we start with a Triple check, 10 merkins at the crop circle, lunges to the downhill drive, run down hill, 10 hand release merkins, reverse walk up the hill. Rinse repeat 2 more times for a triple check. Mosey to 1st crop circle at…

On this crisp morning, two dedicated F3 brothers, Oyster and Hitchhiker, gathered at the break of dawn for an invigorating workout session. Known for their unwavering commitment to fitness and camaraderie, Oyster and Hitchhiker were ready to conquer the challenges of the day. With the sun rising and the world awakening around them, these two comrades embarked on an intense fitness journey, pushing each other to achieve their best on the path to physical excellence. Their morning workout was not only a testament to their strength and resilience but also a reminder of the bonds that are forged through shared…

Three Wdog regulars met for a bit of mileage at the best AO in all of RVA. For fear of being ostracized for missing a BB YHC wanted to make sure that Oyster’s big data numbers are not impacted. It went down like this: YHC has been into stretching before all workouts lately so YHC started with some easy stretching to get into the groove. After stretches the three of us moseyed over to the most picturesque and spider infested bridge in all of Richmond. Once to the nickle bridge, it was three burpees at each light pole on the…

No Q on the Q sheet meant that a Hot Potato was in store for this workout and here is what went down: COP Faceplant took the helm and had the PAX mosey to the mosh pit in the Amphitheatre where we circled up for…Stretching, we started with dead man hang, 4ct slow Abe Bigoda (DQ’s), Shoulder stretch, plank to 6 inches above ground back to plank, right side reach to the sky, left side reach to the sky, Wilson’s Wife, Fudd, 20 SSH, leg streches, groin stretches. THANG Then to get out we perform 1 merkin at 1st step,…

2 men ready to talk Pickleball for 45 minutes until out of the gloom a down ranger from Raliegh entered the chat. Warmarama: Mosey to the amphitheater for SSH, DQ, Imperial Walkers, Cherry Pickers, Copperhead Squats, Merkins, LBC, Flutter Kicks. The Thang: Triple Check: Incline Merkins, Flutter Kicks, Run the perimeter of the amphitheater. Mosey to the TriangleTriangle: 10 Merkins, run to the bottom 10 WWII, Bernie back to the top 10 Squat Jumps.Mosey to the Field4 Corners: 10 Hand Release Merkins, run to the next corner 10 Jump Squats, Bear Crawl to the next corner 10 SSH, run to…

4 W Dog regulars and one traveler from parts unknown fought off the temptation to sleep in, while another was thought to have slept in. As we moseyed, tires squealing alerted us that faceplant was on his way in hot. Pax thought he had slept in, however he was dealing with his other doody which caused his tardiness. Also had Maybe from Charlotte! T claps and thanks for joining. Mosey to the circle (Some of these exercises may have been changed to protect the innocent) COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat,…

It was just one for a nice cool morning at WDog – plus all the construction works for the Carillon. It went like this: Run down to the Nickle bridge, 3 merkins at each light pole on the way out, then 5 air squats at each light pole on the way back. 10 burpees to round out the Nickle bridge. Head down to pump house park and 10 LBCs and 5 WW2s alternating at each light pole all the way to the top of the hill. At the top then it was lunges alternating with running between each tree up…

Solo workout this morning at WDOG. Sure missed the pax! It’s never the same alone! See yall in the gloom!