Wednesday, December 7
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Two warriors posted for WDOG this morning and here is how it went down. Mossy, warm ups, broga Rusty Cage : 3 sets 3 over hand 3 under hand pull ups – 3 sets of 10 jerkins. 3 sets of 10 incline merkins, 3 sets of 10 dips. Stage : Block work – 3 sets 10 curls, 3 sets, 10 overhead press, 3 sets of 10 block merkins. 1 mile run back to the flag. Great way to start the day BT enjoyed it brother, way to work . Hope to see the rest of the WDOG crew back soon.…

The Grinch appears once a year to spread holiday jeer, doling out green pills for all the PAX of Tuckahoeville. After 45 minutes the Grinch’s heart grew larger and kinder, and gifts were given to all. Here’s what transpired: Mosey to the far end of the parking lot. COP Dead Man Hang Skygrabbers Helicopters DQs Copperhead Squats Imperial Walkers SSHs Hand Release Merkins Mosey back to rear corner of parking lot grabbing blocks along the way Endless Escalator – Exercise 1, Run a Lap, Exercise 1 + 2, Run a Lap, Exercise 1+2+3, Run…..Exercise 1-10 and Run a Lap (20…

Marv collected the names and YHC can’t remember very well. We had people at 530 looking for Lockjaw to no avail. Marv stepped up and called: The Route North on Commonwealth to Monument Right on Monument U-turn somewhere along the way depending on distance (6s went to old stuart circle) Left on Boulevard Right on Cary Smell Trash Don’t smell Bread Meander back to Mary Marv took us out. Moleskin No Bread. Massive disappointment. We all blamed Marv. Ping me on Slack and I’ll add your name.

Eight men took on the mean streets of the West End heading from Godwin up Pump toward Pocahontas Middle. Some Looped back, some cut through Short Pump Park. Lulu found no four legged friends.

8 Bootcampers, 4 Runners, 1 walker and 1 of mans best friends made their way to the wet and wonderful world of SOT Bootcampers mosey to the bottom of the hill for COP, Runners do your thing, Doublemint double timed it to the track DQ’s, Deadman Hangs, Helicopters, Imperial Walkers, WWII’s, Sugar Sticks Mosey to the track and circle up at the near end This is a series of Jack Webb’s – 1 of an exercise followed by 4 of a different exercise then repeto but increase same exercises to 2 and 8, 3 and 12 all the way to…

YHC rode in a little late thinking there won’t be anyone else. But to my surprise, we had a large PAX and Opus was already leading COP. COP (Opus) SSH Imperial Walkers Cherry pickers Copperhead squats Shoulder taps Hand release merkins LBCs Interval routine (Bulkhead) Each PAX takes a parking spot and does an exercise, one PAX at the end will lunge to beginning and act as the timer. All PAX shift one parking spot to do the next exercise. Rinse and repeat for 3 rounds. Exercises were: curls, squats, WW2s, shoulder thrusters, calf raises, demon crushers, KB swings 11s…

9 of the west ends finest plus a 4 legged friend joined for this weeks Heartbreak Ridge COP Super Mosey from the lot all the way around school/bus loop to hide from the truck that arrived at 5:31 that appeared to be Gypsy. Various exercises while YHC was trying to design today’s Q Mosey over to the Track and get in groups of 2. First Group sets up at a 100 meter mark, second group and the 200 meter mark, third group at the 300 meter mark, and last group at the 400 meter mark. Group 1 sprints to the…

YHC was able to coax his 2.0 to come out and we had 5 total show up for a run. We had 3 ruckers that posted at 5am and they logged in 4.5 miles this morning. Here is what went down for the runners: We leave Atlee High School (AHS) parking lot and run up the hill to the bridge over the tracks then walk down to the level part of Atlee Station Road (ASR) near cool spring Baptist Church. We run around the church and back to the top of the hill at the intersection of Sliding Hill road…

Warmer weather and a slight drizzle established optimal conditions for a run. The Q called the route – out the bat cave, across the shopping center, and over the bridge. Check the watch and pick your own routes to explore the neighborhoods. Head back when time is up. It was great catching up with folks as we broke into our pods. Negative splits for many and a little wildlife sighting. YHC took us out. Announcements: HDHH 12/21 – See Slack for details The Bridge 12/24 in the morning

1 2 3 930