Three brave man showed up for a stretching beatdown this morning after the heavy rain overnight. Here is how it went down: Mosey to the amphitheater for COP 10x deadman hang, 10x hand stretching up/left/right, 10x imperial walker, 10x Don Quixote, 10x helicopters, 10x Ukraine, 25x SSH 10x LBC, 10x American hammers, 10x Arm-circle in crunch frog position, 10x flutter kicks, 10x merkins, 10x Scorpion kicks Exercise 1 – Elevens Merkins on one side of the stage, jump squat on the other side of the stage, and lunges in between. Exercise 2 – Triple Check Pacer running around the circle while…

Seven brave PAX members showed up for the hot potato Q. Mosey to the amphitheater. COP Deadman hang x10, Arm circle x 10, SSH x 20, Imperial walker x10, a series of leg stretching x10, merkins x10, mountain climber x10 Exercise 1 – Merkins Starting from 1 merkin all the way up to 18 merkins at each stair Mosey to the field Exercise 2 – Four corners x 4 rounds Merkins, SSH, WWII, Burpees Mosey back to the triangle Exercise 3 A set of Abs exercises Mosey back to the flag Announcement – None. McEnroe took us out and the…

Four usual suspect guys showed up for a hot potato Q this morning. Here is how it went down: COP Deadman hang x10, Arm circle x 10, SSH x 20, Imperial walker x10, a series of leg stretching x10, merkins x10, mountain climber x10 Mosey to the stage Exercise 1 Cinder block exercises including block merkins Mosey to the field Exercise 2 Run to the other side of the field and back while doing a set of exercises including burpees and merkins Mosey back to the flag Announcement – The Bridge workout this Saturday. Swirly took us out and the…

6 strong attacked WDog this morning and here is how it went down. Warm ups Theatre – incline merkins step ups up – dips – squats down Rusty Cage – ladder – 5-1 pull ups and jerkins Stage – partner up exercises with block over head press – curls squats helicopters bench press – other partner running. Ring of fire 10 merkins dealers choice Woke up to a dead battery this morning – thanks to Senor Frog for picking me up. Way to work guys – nice cool beautiful morning – great way to start the day !

5 strong showed up for WDOG this morning and this is how it went down. Mossy to police statue for warm ups Triple check at the steps – run the steps – WW:II’s – flutter kicks Field for 4 corners – 10 Burpees, 20 hand release merkins – 30 wide grip merkins- 40 regular merkins – work are way back – SSH’s – squats – Monkey humpers – and Burpees Light pole – 1-9 increase exercises – LT. Dans, LT DANs, SSH’s, Squats, Merkins, WWII’s, IW’s, Burpees Native American run back to the flag Mary Great job guys – beautiful…

It’s 5am who is already at WDog securing the AO. Wait is that, is that Big Blue?? Swirly securing the AO, once again no one beats big blue to the AO. 9 men including 1 FNG gathered for a proper Wednesday beat down. Here we go! Warmarama:Mosey down the street to the last light pole. Circle up.SSH, Helicopters, Imperial Walkers, DQ, Copperhead Squats, Merkins, Plank Jacks, LBC’s, Flutter Kicks, American Hammers. The Thang:- Light Pole Burpees. 1st Light Pole = 1 Burpee. 2nd Light Pole = 2 Burpees. 3rd Light Pole = 3 Burpees4th Light Pole = 4 Burpees5th Light…

YHC was greeted with two brave men at WDog in a rainy morning. YHC was reminded that WDog has a nice Amphitheater. Moseyed to the theater and here is how it went down: COP – Deadman hang x 10, Tippy-toe x 10, helicopter x 10, Imperial Walkers x 10, SSH x 10, American Hammers x 10, Flutter kicks x 10, LBC x 10, Merkins x 10, Scorpion Kicks x 5 Exercise 1 – The 11: Merkins on one side and Jump Squats on the other side of the stage: 10, 1, … Exercise 2 – The 11: SSH and LBC…

Hope to see some of you at WDog on Wednesday! Coffee will be provided after the workout.

The coffee will be provided after the workout.