Tag: WDog

Three brave man showed up for a stretching beatdown this morning after the heavy rain overnight. Here is how it went down:

Mosey to the amphitheater for COP

• 10x deadman hang, 10x hand stretching up/left/right, 10x imperial walker, 10x Don Quixote, 10x helicopters, 10x Ukraine, 25x SSH
• 10x LBC, 10x American hammers, 10x Arm-circle in crunch frog position, 10x flutter kicks, 10x merkins, 10x Scorpion kicks

Exercise 1 – Elevens

• Merkins on one side of the stage, jump squat on the other side of the stage, and lunges in between.

Exercise 2 – Triple Check

• Pacer running around the circle while person #1 does SSH and person #2 does LBC.

Mosey back to the flag.

Numbers and names…

Announcement – The Bridge this Saturday.

YHC took us out.

While YHC and Swirly downloaded lots of information, e.g., annual field day, F3RVA retreat, F3RVA website, and Slack regarding F3RVA to McEnroe, YHC felt so fortunate to be a part of F3RVA. Thank all of you in F3RVA!!

Seven brave PAX members showed up for the hot potato Q. Mosey to the amphitheater.

• COP
  • Deadman hang x10, Arm circle x 10, SSH x 20, Imperial walker x10, a series of leg stretching x10, merkins x10, mountain climber x10
• Exercise 1 – Merkins
  • Starting from 1 merkin all the way up to 18 merkins at each stair
  • Mosey to the field
• Exercise 2 – Four corners x 4 rounds
  • Merkins, SSH, WWII, Burpees
  • Mosey back to the triangle
• Exercise 3
  • A set of Abs exercises
  • Mosey back to the flag

Announcement – None.

McEnroe took us out and the site Q brought coffee to share.

Four usual suspect guys showed up for a hot potato Q this morning. Here is how it went down:

• COP
  • Deadman hang x10, Arm circle x 10, SSH x 20, Imperial walker x10, a series of leg stretching x10, merkins x10, mountain climber x10
  • Mosey to the stage
• Exercise 1
  • Cinder block exercises including block merkins
  • Mosey to the field
• Exercise 2
  • Run to the other side of the field and back while doing a set of exercises including burpees and merkins
  • Mosey back to the flag

Announcement – The Bridge workout this Saturday.

Swirly took us out and the site Q brought coffee to share.

6 strong attacked WDog this morning and here is how it went down.

Warm ups

Theatre – incline merkins step ups up – dips – squats down

Rusty Cage – ladder – 5-1 pull ups and jerkins

Stage – partner up exercises with block over head press – curls squats helicopters bench press – other partner running.

Ring of fire 10 merkins dealers choice

Woke up to a dead battery this morning – thanks to Senor Frog for picking me up.

Way to work guys – nice cool beautiful morning – great way to start the day !

5 strong showed up for WDOG this morning and this is how it went down.

Mossy to police statue for warm ups

Triple check at the steps – run the steps – WW:II’s – flutter kicks

Field for 4 corners – 10 Burpees, 20 hand release merkins – 30 wide grip merkins- 40 regular merkins – work are way back – SSH’s – squats – Monkey humpers – and Burpees

Light pole – 1-9 increase exercises – LT. Dans, LT DANs, SSH’s, Squats, Merkins, WWII’s, IW’s, Burpees

Native American run back to the flag

Mary

Great job guys – beautiful morning – thanks for coming out and for allowing me to lead.

Thanks for taking us out and for the coffee Hitch !

BODO’s 7 year anniversary Q tomorrow – Bridge Saturday !

See y’all in the gloom

It’s 5am who is already at WDog securing the AO. Wait is that, is that Big Blue?? Swirly securing the AO, once again no one beats big blue to the AO. 9 men including 1 FNG gathered for a proper Wednesday beat down. Here we go!

Warmarama:
Mosey down the street to the last light pole. Circle up.
SSH, Helicopters, Imperial Walkers, DQ, Copperhead Squats, Merkins, Plank Jacks, LBC’s, Flutter Kicks, American Hammers.

The Thang:
– Light Pole Burpees.
1st Light Pole = 1 Burpee.
2nd Light Pole = 2 Burpees.
3rd Light Pole = 3 Burpees
4th Light Pole = 4 Burpees
5th Light Pole = 5 Burpees
6th Light Pole = 6 Burpees
7th Light Pole = 7 Burpees
8th Light Pole = 8 Burpees
Mosey to the field.
– 4 Corners: 10 Merkins, 20 Jump Squats, 30 SSH, 40 American Hammers.
– Partner Up:
Partner 1 run to the end and back. Partner 2 Bear Crawls. Switch
Partner 1 run to the end and back. Partner 2 Lunges. Switch
Partner 1 run to the end and back. Partner 2 Broad Jump Burpees. Switch
repeat until both partners get to the end. Mosey to the Penney Stage
– Coupons:
Ring of Fire w/ coupon
Curls x10
Overhead Press x10
Rows x10
Return Coupons and mosey to the amphitheater.
– Merkins to the top x2 each step.
-Mosey BTTF for some Mary
– Mary
Rosalita’s
Alabama Prom Dates

NUMBERAMA: 9
NAMERAMA: Hitchhiker head locked one of the dads on his son’s basketball team. Great job Hitch. Welcome McEnroe. McEnroe plans to be at Mary Munford tomorrow as well..

NMS: What a great morning to be back at WDog. I think we gave McEnroe a proper tour of a small section of WDog. Glad to see BT back and coming off of IR very soon. Hitch thank you once again for the Coffee. Thanks for letting me lead this morning gents.

Announcements:

BATEAU – IS BACK!!! Swirly has the Q on Monday 5:30am at Bateau.
Forest Hill Park – Park on W 41st Street and Stonewall Ave. Near the Stone House.

YHC was greeted with two brave men at WDog in a rainy morning. YHC was reminded that WDog has a nice Amphitheater. Moseyed to the theater and here is how it went down:

• COP – Deadman hang x 10, Tippy-toe x 10, helicopter x 10, Imperial Walkers x 10, SSH x 10, American Hammers x 10, Flutter kicks x 10, LBC x 10, Merkins x 10, Scorpion Kicks x 5
• Exercise 1 – The 11: Merkins on one side and Jump Squats on the other side of the stage: 10, 1, …
• Exercise 2 – The 11: SSH and LBC on the stage.
• Moseyed to the triangle for three rounds of exercise. Lunge to the street and run down the hill and SHH x 10 at the bottom of the hill and run up the hill and 10 merkins.
• Moseyed back to the flag.

At the Amphitheater, since YHC is thinking of getting a puppy, lots of advice and knowledge were shared.

Numbers, Names, Announcements and Oyster took us out, praying over Bleeder’s one of his direct reports family.

Coffee was provided after the workout!

Hope to see some of you at WDog on Wednesday! Coffee will be provided after the workout.

The coffee will be provided after the workout.