Thursday, December 8
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: WDog

Byrd Park

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.…

Party of two WDog regulars emerged from the pouring rain of last night to take on the morning. At first it was just YHC and then with not a minute to spare Hitch arrived. YHC was grateful to have a partner to talk with this morning. It was a light workout day but a good conversation day. Mosey on out to the nickel bridge, light exercises at each post, then mosey back up behind the park, more light stretching at each light pole, then on back to the flag for some continuation of stretching. Good morning to reflect on careers…

5 guardians of Byrd Park (including an old salt revisiting his old stomping grounds) arrived to a glorious and quiet fall morning to see what the replacement Q had in store. Creativity was attempted, and it went something like this: COP: Mosey to the amphitheater circle for: Imperial Walkers x 10, Helicopters x 10, Abe Vigoda’s x 10 (plus x6 for LIFO), Copperhead Squats x 10, Merkins x 10 and Flutter Kicks x 15 THANG: Descend to the Amphitheater floor for Elevation. Each PAX starts on a step at the western end of theater. Perform Merkins x 2, Bear Crawl…

YHC pulled up early to WDog only find Swirly had already secured the AO for the 5 that would eventually head out for a Doozy Q. According to the mountain bike mafia this is what happened. Mosey to the circle for COP DQ’s, Helicopters, Ukrainian Soldiers, Imperial Walkers, LBC’s, Heals to heaven (with a shooting star) Mosey to the grassy pit for a Dora 100 LBC’s, 200 Hello Dollies, 300 Squats partner runs the long way down and back Mosey to the side halfway down for a game of touch a tree. Run across the grassy pit and touch 5…

5 strong posted for WDOG this morning in the rather warm fall gloom, and here is how it went down. Mossy to the theatre for warm ups . Steps : 3 incline merkins at each step focusing on mechanics – 18 steps – work are way back down with 3 good dips each step. Love Hill – partner up – partner one runs to the gate – partner two burpee broad jumps then switch – next exercises are lunges and bear crawl until the team reached the top of the hill. Native American Pole Smokers – 5 pole smokers run…

4 Bootcampers thought they might be in for a heavy run day when YHC explained that there would be no Merkins or Burpees but that the PAX was free to incorporate them into the beatdown as they each saw fit. I do not believe 1 burpee or Merkin was performed in the making of this BB. Mosey to the Amplatheater for COP and what would eventually be the entire morning DQ’s, Helicopters, Apple Bottom Poppers, Imperial Walkers, LBC’s, Booty Scooters Partner up Partner 1 does exercise while partner 2 box jumps their way to the top and runs back down…

7 of RVA’s finest including a Wildling Q North of the Wall, enjoy a hump day workout. This how it went down Slaughter Start – 5 OYO (Q’s Atlanta Braves won their 5th straight division title last night) Mosey to the first traffic circle COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Scorpion Kicks, ALT’s, Arm Circles THANG Mosey to pick up some coupon then mosey to the Amphitheater Amphitheater Set Curls x 10 each step upDips x 5 each step downMerkins x 5 each step upSwings x 5 each step downV-Ups x 5 each step up Mosey back down…

6 locals and an eager Down Ranger convened at WDog on a glorious morning to load up on strength and unload some extra baggage. The stars were out in full affect (literally), and here is what transpired: COP: Mosey to the Amphitheater Circle, take a quick loop and knock out some warmup exercises: SSH x 15Abe Vigodas x 10Copper Head Squats x 10Merkins x 10a little stretchingLBCs x 10 Thang: Mosey to the Rusty Cage for some pull ups, chin ups, dips and Jerkins. All exercises x 5 (3 sets) Mosey to the Penny Stage, grab a coupon, and perform…

6 Titans circled the parking lot, found Big Blue in the original parking spot for WDog. That goes way back. Who’s ready to take on the day. Warmarama:SSH, DQ (slooooow), Helicopters, Arm Circles, Merkins, LBC’s, Rosalitas. The Thang:Mosey over to the Bridge. At each light pole alternate the following: 10 Merkins and 10 Dry Docks. Let’s get back across the river and Alternate the following exercises at each light pole. 10 Squats and 10 Imperial Walkers. Mosey to the Amphitheater. Work our way up to the top, alternating exercises at each step. 10 Dips and 10 Front Seat Alabama Prom…

3 Regulars, 2 F3 travelers and 2 FNGs made their way out of the gloom and into the light of WDog. According to the dogs at the park this is what went down Mosey to the Pavilion for COP DQ’s, Helicopters – 5 Burpees, Cherry Pickers, Squat Walkers – 4 Burpees, Tempo Squats – 3 Burpees, LBC’s, Sugar Sticks – 2 Burpees, Merkins – 10 Burpees Box jump up steps mosey to the rusty cage With 2 new guys and 2 out of towners it is too dark to do what was planned so modify to stay at the rusty…

1 2 3 34