A lucky 13 assembled at W Dog for a fitting tribute on this Day of Remembrance. With near perfect conditions and an eager PAX ready to tackle the gloom, the PAX set off one minute early to get a jump start on this morning’s beatdown. COP Mosey to the circle: SSHs, DQs, Imperial Walkers, Merkins, LBCs. The Thang Carefully mosey down to the base of the amphitheater for marching orders: Exercise I – 110 Circuit Paying tribute to those who climbed all 110+ floors on this day 18 years ago. Groups of 3. One performs exercises – 110s of Merkins,…

13 strong posted for a WDOG beatdown this morning and here is how it went down. COP : plank – scorpian kicks flutter kicks – LBC’s SSH’s 50 birthday merkins Rusty Cage : Pull up ladder – overhand 7 back down to 1 – underhand 1- 7 Jerkins – 3 sets of 7 – partner dips – 3 sets of 7 Steps : Down – 18-1 Dips – 3sets of 20 Wilsons boxing cockroach at the bottom – back to the top 1-18 incline merkins Circle up : 6 inches – mossy to the flag! Great job guys – thanks…

13 Strong posted this morning for W Dog. Here’s how it went down: Mosey to Lower Slip Road for COP: SSHx25 // DQx10 // Helicoptersx10 // Arm-circlesx10/Reverso // Merkinsx15 // LBCsx15 // Crabcakesx15 Love Hill: Partner up, one man runs up hill to the amphitheater and back. Other partner rotates through lunges // broad jump burpees // bear crawl Mosey to Amphitheater: Box Jump Burpees on first step. 10/5/3/2/3 Mosey to Rusty Cage: 8 Pull ups // 16 Plank Jacks // 24 LBCs, run to the hydrant and back. repeat 3x. Last round: 10 Body Pulls // 20 Froggers //…

Twas darkness and eerie silence that welcomed a handful of veteran gloom gladiators at WDog this AM. Little did they know that their Q was confined for many hours the day prior awaiting Jury Duty with only the F3 Exicon to keep him company… Here’s how DTH delivered bright novelty into an otherwise gloomy and mundane morning: The THANG: Mosey to COP #1: SmurfJacks x15 ICDQ’s x10 ICClock Dans x2 rounds (Lunge Rt leg 1-6, Lt leg 7-12, Squat between Lunges for 4-ct IC) …LIFO Hardywood appears and has no idea what’s happening…Angle Grinder x10 IC (Plank, touch knee, M, touch…

On this beautiful morning in the gloom 15 studs took on WDOG and here is how it went down. COP : Plank – Wilsons wife (yep right into it), merkins, helicopters, windmills, IW’s SSH’s. Bear crawl – Native American style – up the hill ! Wilson’s boxing cockroach – 3 sets of 20 Rusty Cage : 7-1 overhand pull ups – 1-7 chin ups Jerkins : 3 sets of 5 Amp Theatre: 1 step incline merkin second step 2 dips 3rd step 3 incline merkins 4th step 4 dips – etc. etc. up to the top to 18. Pole smokers…

Fifteen Redwoods and Sequoias greeted the last day of July with a workout that flew by as fast as this summer. Off to the first circle for the COP. HRMScorpions KicksHelicoptersDon QuixoteSSH Down the road and across the VITA course lining up with the statue about 50 yards off. Lindsays between those points for extra running. Exercises are Box Cutters and Monkey Humpers. Down Blanton to Sheppard and line up on home plate of the baseball field for Triple Check. Run the bases, flutter kicks, elbow planks. Back over the fence and down to Fountain Lake. 11s using the light…

Fourteen fartsack slayers attacked the grounds of DogPile (WDog). Here’s how it went down. The THANG Mosey toward the bridge for a quick warmup COP (SSH, DQs, Merkins) Out and Back 3 light poles – 2 Burpees at each Mosey to the bottom of Hate Hill Polar Bear x 5/ Lunge x 10 2ct/ Broad Jump Burpees x 3 – Run to bend and back to bottom Mosey over and up the Pipe to the Rusty Cage Pullups x 10Jerkins x 10Dips on Parallel Bars x 20 Mosey Over to Stage Touch-A-Tree x 10 Mosey to Near End of Half…

Eight frolickers gathered in the thick mustard this morning, joined by an extra credit 2.0 for today’s rendition of WDog. Circle around the flag to start sweating, wait for Posh to come in hot, then off we went for a jog by the entrance of Maymont and over to Shields lake. COP7 Don Quixote’s17 Copperhead Squats78 SSH8 Burpees34 LBCs The ThangPartner up for no good reason and mosey to the nearest hill. Bear crawl up the hill, 10 merkins, crawl bear down, 10 merkins. Repeat for a total of 3 ups and downs. Mosey over to the nearest sidewalk and…

11 took on their Hump Day with the challenge of WDog. Some called it “Old School” others just enjoyed the brief view in the Rusty Cage: COP: SSH, Imperial Walkers, Merkins, Flutterkicks. Down to Amphitheater: Ascending Steps: 5 V-Ups each step on way up. Descending: 5 Derkins each step on down. Mosey to Rusty Cage: 4 Sets of 8 Jerkins, 10 Dips, then 10 Pull-Ups. Over to fire hydrant: 3 sets of Boxing Cockroaches. Start at 25 reps, increase by 5 each set. Over to the Bowl: Jacobs Ladder – Burpees up to 7. Back to COP circle for some…