Wednesday, December 1
Always 70 and Sunny
Always 70 and Sunny

Solo Post at WDog


YHC was off work today and was motivated to get the day off to a great start with a WDog workout. So when rolling up to the AO there were no cars, first thinking I had the days mixed up, confirmed it is Wednesday so YHC gets out and plants the shovel flag and here is what went down:


Mosey from the flag to the crop circle North of the Amphitheater run 2 laps then return to flag just in case there may be someone coming in hot. While at the flag, 25 SSH, 10DQ, 15 Russian Soldiers, 15 Imperial walkers, 25 helicopters, 15 Arm circles 10 small and 5 big, reverso, 20 merkins.


So YHC then begins to mosey to the Rugby Road and Pump House Drive Triangle start with 20 merkins, Lunge to Rugby Road, run down to intersection of Pump House Drive 20 LBC’s then Bernie Saunders to the top. Second round 20 merkins Lunge Run and 40 LBC’s Bernie Saunders, Third Round 20 Merkins, Lunge, Run and 60 LBC’s, Bernie Saunders to the top and a bonus 20 merkins.

Mosey to Ha Penny Stage pick up a coupon and stand by the light tower and with coupon 25 Curls, 25 squats and 25 sit up press. Simulate having a partner, YHC then runs to touch 6 trees. Return for 25 Curls, 25 squats and 25 sit up press. Run to touch 6 trees and Return for 25 curls, 25 squats and 25 sit up press. Run to touch 6 trees and return to gather coupon and return to stage, mosey back to flag.


YHC returns to an awesome sun rise see photo below:


For anyone that shows up solo to a workout you know this is a time to dig deep and reflect as you pulled yourself out of the fartsack and braved the 25 degree cold for a morning workout. At WDog, this is particularly special in that it is very rare for a solo shot as Shiplap experienced earlier this year. YHC was thinking about the family that he will visit for Thanksgiving in Central Va near Charlottesville, the fire in the fireplace, the fun meals we will prepare and enjoy…fortunate. Being alone this morning, hands beginning to become numb from the cold, running to stay warm with headlamp on for safety, I started to think of those less fortunate, possibly alone, no family to visit, no fire in a fireplace, possibly no food. I heard on the radio on the way in this morning there are over 38 million people in the US without food, counting on the generosity of others to provide their next meal. I then thought of the F3 UA’s this morning that are typically at WDog and how the numbers have Dwindled to less than 10 and 5 brothers would be a good showing. YHC enjoys seeing folks from the other AO regions both @ SpiderRun, WDog and Dogpile and hopes to see these Workouts continue to thrive. Although one of the greatest gifts is that YHC is reminded to be self reliant and can bust out a good 45 minute solo workout with routines gained from prior group bootcamps.

Happy Thanksgiving F3RVA….Cheers from a blessed CB!


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.


  1. Good post and nice job getting after it. Sorry I was not there to join you, I posted down range this morning in Raleigh to see what these folks down here had to offer. I’ll be back! Maybe if one day the carillon gets completed the WDog will rise again!

  2. I concur. Great post. No excuses here, I just missed it! Sorry to leave you hanging CB. I miss the bigger crows at Wdog too. I will be there Wed for sure:)

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