Tag: WDog

One crusty, old broken-down PAX rolled into WDog with high hopes of delivering his first beatdown in a while. Was it the allure of the fartsack or the name on the Q sheet that kept the PAX away? Were more than one PAX the victim of an electric dirtbike snafu? If a tree falls in the woods and no one’s around does it make a sound? Who knows, but there was work to do so off YHC went.

WARMORAMA:

SSH, arm circles, dead man hang, Copperhead squats at the VSF.

THANG:

Mosey to the Rusty Cage for:

• Jerkins x 10
• Dips x 10
• Bar Hang x 15 count

Repeato 3x

Mosey to Penny Stage picnic table for:

• Step ups x 10
• Reverse dips x 10

Repeato 3x

Mosey to Amphitheater for:

• Flutter Kicks x 10
• Heals to Heaven x 10
• LBC x 20

Repeato 3x

Mosey towards Carillon Field for jog around the perimeter, returning back to Amphitheater for:

• Ascending Incline Merkins (start at bottom step with 1, ascend to top of steps increasing rep by 1 for x 18 at the top)

Mosey back to VSF

NMS

YHC had his first solo Q/workout in his F3 career. It was at the same time eerily lonely and rewarding.

The hitch AI bot sent the signal and two heeded the call.

The thang – quick warm up to wait for others and then off we went. Basically a 3.1 mil run with intermittent fasting, just kidding, intermittent stopping for various exercises. Route – past Carilon down street to road at the bottom of Love Hill through to Sunday Funday and across the bridge. Return back the way we came.

Sometimes small numbers is just what the doctor ordered. Lots of good conversation between the three in attendance. Stay healthy and stay at it. -Singer

Hitch’s AI signal went up and a classic five took to the grounds of the Carillon for W Dog.

Mosey to circle, warm up with stretching, SSH, planks and LBCs. Await BTs arrival.

Carillon field – sibling love hill variation. run across field, partner 1 performs 10 merkins and then bear crawls until partner 2 returns, switch and partner 2 runs, partner 1 performs 9 merkins, repeat decreasing down to 1 or reach end of field. Version 2- squats and lunges, same decreasing structure beginning with 10 down to 1.

Circle up – stretch, ring of fire.

Mosey to small stage area. Sibling leg throws. 3 for 20.

Triple sibling check – leg ups on table, dips, run to lamp

Amphitheater – rotate three exercises – merkin, SSH, WWI. Start with 1 up to top, so 1 merkin on step 1, 2 SSH on step 2, 3 WWII on step 3, 4 merkins on step 4, 5 SSH on step 5, etc.

Mosey back to flag while performing COT so Swirl would be included and get to his morning meeting.

Moleskin – great work fellas. Always a pleasure to catch up, good times were had, stories of glory days were shared. It’s national sibling day per NPR this morning, so YHC made this a partner type workout. We also took some time to ask questions and share details of our siblings and children siblings throughout the workout. Watch out for unpleasant bikers and stay healthy.

-Singer

2 dudes showed up for WDOG this morning and here is how it went down.

Mossy for 45 minutes. Bleeder recovering from a Knee injury did a great job pushing.

Thanks for the walk/talk Bleeder I enjoyed it!

Hitch sent out the AI bot message and 6 regulars answered the call.

Mosey to circle – warm up. SSH, squats, merkins, flutters, cross leg LBCs

Carillon field modified beast – 1 burpee at each of the 6 stops in first run, 1 burpee and 2 WWII in second, 2 WWII and 3 LBC in third, 3 LBC and 4 merkins in fourth, pause.

Mosey to far roundabout – Dora. 100 merkins, 200 jump squats, 300 LBCs

Mosey to amphitheater. Increasing Irkin climb up steps., Return to AO start.

Another beautiful morning at one of RVA’s finest AOs. Thanks for letting me lead gents. Good conversation with some old friends. Stay healthy and enjoy the ride.

-Singer

A YHC was greeted with three brave men this morning and we took a little field trip as follows:

Moseyed to the square near Police Memorial Way for COP as follows: Dead man hang, tippy toes with hands in the air, left and right side stretches with hands in the air, right arm stretch with left arm pulling and switch sides, leg stretches, etc. Moseyed to the the lake. A set of exercise at each light post: 3 x merkins, 5 x LBC, 7 x squats. Including one broken one, there are 28 light post. Moseyed to the neighborhood on Westover Road for a modified 11. Here, YHC’s instruction with a word “decrement” confused everybody. Run to the white sedan and do 10 LBC and run back to last tree on the street and do one merkin. Next, run to the same white sedan and do 9 LBC and run back to the second last tree, i.e., decrement each tree. Due to interest of time, it was audible. Moseyed back to the flag. Number, names, and announcements. Oyster took us out! Thank you for allowing me to lead this morning! Enjoyed it a lot! The Merriam-Webster says that “decrement” means a gradual decrease in quality or quantity.

3 Happy Valentines met up at the park before sunrise. Nothing suspicious here! This is how it went down (work safe).

Warmarama: 1 said they were just going to walk today. But in our best Samuel L Jackson voice — Not today MF!! and off we all went to the Amphitheater.
Deadman Hang, Imperial Walkers, DQ, SSH, Merkins, Flutter Kicks, Rosalitas, Hello Dollys.

The Thang:
-Escalating Squats to the top of the Amphitheater. 1 squat, 2 squat, 3 squat all the way to 18.
-Mosey to the Field for 4 Corners:
Corner 1: Merkins x 10
Corner 2: Jump Squats x 20
Corner3: Monkey Humpers x 30
Corner 4: SSH x 40
-Let’s go back
Corner 3: Monkey Humpers x 30
Corner 2: Jump Squats x 20
Corner 1: Merkins x 10
-Mosey back to the Amphitheater.
De-escalating Dips down to the bottom: 18 dips, 17 dips, 16 dips —- 1 dip.
Mosey to the stage for a Triple Check
1 Runner — to the fence and back
2 Box Cutters
3 Squats

Mosey BTTF

NMS: Lots of mumblechatter this morning. Nannies, Headmasters, schools and Nashville. Great catching up with you today BT. Thanks for letting me lead.

Announcements:
GroRuck – Let’s go!!! Reach out to Rosie and DTH for more details and how you can support.
PickleBall Monday’s – starts in 2.5 months… Start Stretching!

YHC Took us out!!

Oyster

Two men who weren’t traveling for work arrived at a spot near the Carillon for camaraderie and exercise.

Start with a long warm up run down past the toll booth, pump house, pipe and back around to the amphitheater for COP: SSH, DQ, Helicopters, Imperial Walkers, Merkins, LBC, APD all IC

Mosey over to the rusty cage. Partner jerkins – sets of 10, 8, 6, 4

Return to the amphitheater – 5 incline merkins on each step to the top

Longish cool down run back to the start.

Good conversation with all of the world’s problems solved! You’re welcome.

A YHC was greeted with four brave men this morning and we took a little field trip as follows:

Moseyed to the square near Police Memorial Way for COP. Due to the popular demand, YHC led a good stretching exercises: Dead man hang, tippy toes with hands in the air, left and right side stretches with hands in the air, right arm stretch with left arm pulling and switch sides, leg stretches, etc.

Moseyed to the the lake. A set of exercise at each light post: 3 x merkins, 3 x WWII, 3 x lunges. Including one broken one, there are 28 light post.

Moseyed to the neighborhood on Westover Road. Another set of exercise, 5 x squats and 2 x burpees at each tree.

Moseyed back to the flag.

Number, names, and announcements. YHC took us out!

Thank you for allowing me to lead this morning! Enjoyed it a lot!

Three red warriors showed up to melt some snow. YHC put out the battle cry text the night before to the Wdoggers and the warriors emerged from the frozen tundra to take on the 15 degree temperature. Since it was cold we started with some good stretching to get the muscles ready.

Then it was go time. Mosey to the amphitheater stage, where YHC pulled out a trusty deck of cards that had been written on the previous night. Each card had an exercise, there was everything in there from Monkey Humpers, to arm circles. The jokers were the fun ones – first joker was run to rusty cage and do 20 pullups, second joker was run to rusty cage and do 30 dips, third joker was 45 burpees on the amphitheater stage. Each Ace was a run to the top of the amphitheater and back.

Lots of mumble chatter about life, kids, frozen fingers, and cards.

We got through the entire deck of cards – SUCCESS!

Mosey back to the flag where Flatline took us out!

Frozen Triangle on Feb 10!!

Sign up for breaking bread!