A beautiful misty morning welcomed 4 seasoned redwoods (two extra seasoned) to Byrd Park for a dual Q at WDog on what happened to be a special day. Here’s what went down. COP: Mossy (see what YHC did there?) to the Carillon Square for a series of warm-ups. Exercises were: Dead Man Hang, Stretches, Flutters, Merkins, Fudd’s Wife, Wilson’s Wife, APDs and several others. THE THANG: Mosey to the Amphitheatre for Descending Dips x 5 and Ascending Incline Merkins x 5. Swirly passes the Q to YHC at the circle, delayed Slaughter Starter (Burpees x 10) then off to the…

Two dogs posted for WDOG this rainy morning and here is how it went down. Warmup exercises Theatre : 5 dips down – 3 incline merkins back up. Love Hill : run up the hill to the gate – exercises bear crawl – lunges – broad jump burpees – repeat down the hill as well. Back up the hill exercises only – lunge – polar bears – Ukrainian solders Circle: run a loop – exercises – WW2’s – LT Dan’s – SSH’s – LBC’s – Squats Back to the flag. Thanks for showing up Cho Cho it’s much for fun…

5 strong posted at WDOG this gloomy morning for a Hitchhiker special and here is how it went down. Mossy to the former police statue for warm ups – mossy to burpee lake for a Hitchhiker special. 3 reps 3 exercises at each light post all the way around the lake – Merkins, deep squats, SSH’s Mossy to the hill – lunges up the hill – mossy to the neighborhood – 10 reps LBC’s bernie saunders to the next light post 10 merkins – repeat until back at the flag. Great work this morning guys, thanks for allowing me to…

A fantastic five kept the Dog alive in our exercise hive. Here’s the dive: COP at the bottom of the amphitheater. Stretch-o-rama Triple check. Group 1- Merkins (alternate incline and decline). Group 2- Flutter kicks. Group 3: Run the rim of the amphitheater. Mosey to the cage Rusty Cage Triple Triple: Round 1:  7 Pull Ups // 14 Froggers // 21 Reverse Crunches . 3x Round 2: 7 Body Rows // 14 Plank Jacks // 21 LBCs // 3x Round 3: 7 Chin ups // 14 Squats // 21 2-count American Hammers. 3x Mosey back to the flag COP: 5 Burpees…

2 WDog vets and one Daville newcomer descended upon Byrd Park on an absolutely perfect late summer morning. The air was crisp and had us dreaming of the beauty of fall in ol’ Virginny. Here’s what went down. COP: Swirly takes the trio on a mosey to front of the Carillon for COP: Dead Man Hang, Helicopters, Don Quixote, LBCs, Flutter Kicks, Merks, Leg Lifts, SSH, Copperhead Squats THANG: Mosey to the amphitheater for descent/ascent: 5 dips per step going down 3 Merkins per step going up Love Hill: one PAX runs to the gate, the other two alternate lunge…

Four men from the north (DaVille), south (Charlotte), east (New Kent), and west (near west end), gathered on the grounds of Dogwood Dell for a beatdown that went a little like this. COP SSH, Helicopters, Don Quixotes, Arm Circles (10 small, 5 big, reverso), Merkins, Angled Knee Jumps, Mountain Climbers, LBCs, Heels-to-Heaven, Rosalia’s The Thang Tabata (At bottom of amphitheater) – 4 rounds Round 1 – One legged lunges, rotate Round 2 – Raised ABD Dips//Burpees Round 3 – From seated position, stand up with one leg, rotate Round 4 – Hold Side Plank, rotate Mosey to Rusty Cage -…

Bob Burnquist, Daewon Song and Rodney Mullen bombed downhill to the secret skatepark (IYKYK) for a concrete bowl session to the sounds of Tony Hawk Pro Skater 2. Mosey back to the flag for a COT.