Tuesday, November 20
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: WDog

Byrd Park

Lockjaw’s 11 greeted a midweek post with nothing but maximum effort. The Thang Long jog down the road to the circle on the other side of the Carillon for COP. SSH Helicopters Don Quixote Russian Soldiers LBCs Off to the main field for Lindsays around the field.  Merkins and Box Cutters.  Run the long sides and karaoke the short sides.  Russian Soldiers for the 6. Partner up for Wilson’s Clown Punching Cockroaches: 3 sets of 20. Position on the side of the field and partner up.  Wheelbarrow across and 10 Derkins.  Swap positions and return.  Repeat so everyone goes two…

A strong 11 made their way to WDOG for a post election workout.  Some stayed up late for election results, while others enjoyed the first College Basketball games of the Season.  In either case, all were ready to roll at 5:30. Mosey to large traffic circle where we continued in a single file jog around the circle for warm ups.  Cherry pickers, jog, inside shuffle, outside shuffle, jog, walk in squat position, jog, Army crawl into Bear crawl, jog, recover. COP: DQ’s, SSH’s, Russian Soldiers, American Hammers, Freddie Mercury’s. Thang: Stay at circle-Ring of fire:  PAX jogs in place, Q calls out fire…

17 Goblins rose from the grave for a howling Halloween beatdown.  EF planted the Flag.  Here’s how it went down. SLAUGTER Starter Burpees x 20 Mosey to circle next to Carillon Circle of PAIN (IC) Merkins Wide Grip Merkins Diamond Merkins Chuck Norris Knerkins Hand Release Merkins Shoulder Tap Merkins SSHs BERMUDA TRIANGLE BEAST – Lt. Dans, Crabcakes, Imperial Squat Walkers (Bernie uphill round 1 and 3) Cut the head off the Beast and mosey to the cage HANG MAN Overhand Hang Chin Over Bar Hanging Heals to HELL Underhand Hang Chin Over Bar Hanging Heals to HELL Mosey back…

16 Warriors of the Gloom howled at the full moon for this week’s edition of WDog. Mosey to the Amphitheater for COP. Hillbillies Russian Soldiers Don Quixote SSH Crabcakes What goes up… Ascending count of Box Cutters up each step to the top. Must come down…. Descending count of Derkins down the steps to the bottom. When in Rome – Head to the Rusty Cage for the following: 7 pull  ups, 7 Jerkins, 14 dips – three times through Mosey to the main field in front of the Carillon for Dora Partner 1 will run the length of the field…

A pax of thirteen strong braved the Seal Team parking job to attend Shakedown’s birthday celebration beat down.  Unfortunately for the birthday boy and the rest of the pax, he has a nasty cold, so Lab Rat stepped in.  The beat must go on, so here is some stuff we did: COP- SSH, IW, helicopters, DQ, WW2 situps, arm circles, hand release merkins Rusty Cage- partner up, 50 pullups as a couple. Proper Dora- 1 merkin, 2 situps, 3 squats.  Partner runs around amphitheater. Fun with wood- pick up a log and work out:  curls, overhead press, overhead squats, over…

https://www.youtube.com/watch?v=P9aBS5mYjAw 18 Pauly Shore look-a-likes posted for Spring Break 1997: Cancun. It was so hot, it took four to make a thing go right. Here’s how it went: Vinny Q: Invisible Jump Ropes IC / Helicopters IC / SSHs IC / LBCs IC / Scorpion Kicks IC. Mosey to boulders lining road near toll booth. Hot sand Indian run: PAX works beach body incline merkins while lead beach goer squeezes out 10 decline merkins then runs to the front of the stage (head of the line). Repeato through the PAX. Everyone’s gotta get swole. Handshake Q: Mosey from the beach…

11 WDog regulars posted today to take on The Murph, two of whom were first timers to the prescribed beatdown. The Murph: Run 1 mile. Stop 3/4 of the way for planks to collect the six. Head into the rusty cage as one. 10 sets: 10 pull-ups / 20 merkins / 30 squats Run 1 mile back to the flag. Stop 3/4 of the way for 10 helicopters IC to collect the six. Elliot took us out. Announcements: CSAUP on 10/20. See TYA for details / Marmaduke is collecting winter coats on Saturdays at either AO for the forseeable future. Let’s help…

Fog, fog, fog, humidity, humidity, but  that did not stop 16 Super Troopers from posting to W Dog this morning. YHC arrived with 5 PAX members already in the gloom, ready to dig a little deeper. YHC planted the flag and waited…..0530….Time to Mosey. Bricks in front of The Carillon=COP….x12 Don Quixote, x 24 Imperial Walkers, x 12 Copperhead Squats, x 24 Box Cutters, x 12 Flutter Kicks, x 24 Freddie Mercuries, x 12 Merkins, x 24 Plank Jacks. Time to mosey…. On The Lawn….PLT (Partner Leg Toss)…partner up and x 100 PLT per PAX member.  TIme to mosey.. YHC…

13 Gloom Warriors posted at W-Dog eager to find out if Burpee Lake would present itself and eager to find out what Gumbo had in store.  YHC’s watch is buzzing, it’s 0530, time Mosey — watch out for the water… Mosey to the bricks in front of the Carillon and circle up for a short COP, including: DQs Helicopters SSHs Imperial Walkers THE THANG: Golden Triangle Mosey over to the edge of the far circle for instruction.  The GT went as follows: bear craw out to Rugby Road, do 25 merkins. run down Rugby Road to the tip of the…

A baker’s dozen showed up at WDog to honor Philippides, whose run on this day in 490 BC inspired the modern marathon. Philippides, of course, had just fought with Athens to defeat the Persians at the Battle of Marathon, and well, somebody had to go tell ’em… What happened next (Philippides announcing the victory, then falling down dead) was the source of both disagreement and mild disdain among the PAX. Was it 26 miles, or merely 22? Why couldn’t they just send TYA instead? 22-26 miles is like a warmup. YHC has more unanswered questions, but here’s what went down…

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