Eleven of RVA’s finest hit up WDog undaunted by the fartsack or the Family Dollar truck blocking the entrance to the designated shovel flag ground.  Here’s how it went down. Mosey to Carillon Field Field Tracer (Side shuffle L, Straight ahead, Side Shuffle R, Backward) COP (IC) SSH Arm Circles Copperhead Squats Merkins Flutter Kicks Smurf Jacks Carillon 11s 1 Merkin / Run Up, 10 WWIIs, Lunge Across top, Run Down 2 Merkins/ Run Up, 9 WWIIs, Lunge Across, Run Down…. Dora Touch-A-Tree (4, 5, 6….) 100 Donkey Kicks 200 Monkey Humpers 300 LBCs Mosey to Rusty Cage Partner 1…

This morning 11 brave souls and 1 FNG with modified parking ventured into the gloom of WDog to start a beautiful Wednsday morning.  Here is what went down: COP SSH IC x 25 Hillbillies IC x 20 Don Quixote IC x 10 Arm Circles IC x 15 Merkins IC x 10 LBCs IC x 20 Burp around the clock Start at 12 O’clock on the roundabout Bear crawl to 3 o’clock and perform 3 burpees BC to 6 o’clock and perform 6 burpees BC to 9 o’clock and perform 9 burpees BC to 12 o’clock and perform 12 burpees Al…

A team of 8 hit WDOG this morning and here is how we rolled.. COP: SSH’s, Windmills, Helicopters, IW’s, Copper Head Squats, LBC’s, Flutter Kicks, APD’s Dips on the wall :  Partner up – 5 sets of 10 dips on the wall while partner holds feet. Rusty Cage : Partner up – 5 pull ups 5 overhead press with sandbag 5 sets   – 5 jerkins – 5 overhead press with sandbag . Partner leg toss :  3 sets of 20 Hardywood Special ” Partner up – bear crawl to the middle – 5 BoYah merkins crawl bear back -…

16 stalwarts and 1 FNG arrived at WDog for a beatdown YHC was hoping was as good as Flipper’s greatest beatdown ever or at least as good as the tribute.  Swirly described some strange animal noises coming from near the amphitheater and suggested we stay away from there, noted. Mosey to the traffic circle for some SSH, DQ, Arm Circles, Copperhead Merkins, LBC Mosey to the Rusty Cage – 3 dead hang pull-ups (arms fully extended) run to fire hydrant for 10 Bobby Hurleys  Repeato x 5 Partner up and grab 1 Sandbag per group.  Mosey back to the fire…

18 strong, with 1 FNG and one relocated pax, came out to WDOG on a relatively cooler morning. Here is what went down: COP – SSH, Merkins, Heels to heaven, Don Qs (or ridiculously slow Don Qs if you’re Viral), Russian Soldiers. Partner up for Shoulder Presses:  20 Shoulder Presses then Wheelbarrow to center of circle, switch and Repeato. Mosey down to bottom of Rugby for Triple Check to break in newly laid asphalt. Run, WWII situps, and Carolina Dry Docks. Run down PumpHouse, stopping for 5 burpees each light until bottom of Love Hill. Head up Love Hill alternating…

12 strong posted for this mornings WDOG beatdown and here is how it went down! COP : SSH, Helicopters, Windmills, squats, Imperial Walkers, LBC’s, APD’s. Indian Run Pole Smokers : 5 pole smokers – pax does Flutter Kicks – run to the end. Love(Humidity) Hill : Partner up – run  up the hill to the gate and back – exercises – broad jump burpee’s , lunges, polar bears . On the Wall : Decline Merkins – crunches – 3 sets of 10. Amp Theatre : up the ladder – 5 dips, 5 incline merkins each step = 18 steps Burpee…

4….wait, no 5 pax members that obviously had nothing better to do the previous night showed up for WDog, which had everybody scratching their heads wondering if there was a party in which we were not invited to that raged on to the wee hours.  We were there to get in a workout though, so onward we pushed: Warmup mile:  Pax stays together for a jog around the lake and back to the first circle. COP:  In cadence, SSH, DQ, IW, arm circles THANG: Work Release Dora- Break up into pairs, one team member runs circumference of amphitheater while other…

Fifteen fierce veterans descended on WDog on a strangely cool late June morning for YHC’s VQ. Here’s what went down: Mosey to circle by the amphitheater for COP: SSH x 30 (because YHC forgot to stop counting at 25) Don Quixote x 12 Hillbillies x 20 Merkins x 12 LBCs x 20 Quick mosey to top of the amphitheater.  PAX performs 5 derkins and 5 dips at each step on the way down and then 1 box jump burpee at each step on the way up. Plankorama. BLIMPS at the Carillon: Burpees x 10 Lunges x 15 (each leg) Imperial…

A Super Seventeen sauntered in to Wdog on a beautiful morning in the Gloom. With a Charlotte visitor the PAX took on parts of the AO we can only access at 5:30 on this longest day of the year: COP – SSH , Merkins, Box Cutters, Freddy Mercurys, Imperial Walkers, Don Qs. Mosey past pull-up bars, down Pipe loop hill for Pipe-Smoker loops- Run up Pipe loop to Pull-up bars, 10 Pull-ups, run down hill, 15 Burpees. Repeato 3 times. Various exercises waiting for 6- Merkins, Lbcs, etc. Mosey to Love Hill- mix of Bear Crawl and run back to…

13 Dub-Dawgs plus 1 juggling FNG shunned the fartsack in favor of a sunny and 70 Flag Day beatdown.  EF planted the Flag.  Here’s how it went down. Mosey past Pavilion COP (IC) Invisible Jump Rope x 13 Rib Spreaders x 13 Gorilla Humpers x 13 Reverse Crunch x 11 (t50) Plank 360s – clockwise/ counterclockwise (Betsy Ross’s original 13 stars in circle) Mosey to the bottom of Pipe Land Partner Up Bropees x 10 Pipe Loop Booyah Merkins x 10 Pipe Loop Leg Toss x 15 (Flapjack) (t50) Mosey back up pipe to Rusty Cage Plankorama Overhand Hang –…