Pulled in to the lot this morning, where we witnessed a large blue truck morph into a very tiny mini cooper….WOW! Parking lot was almost empty when Phonics and Lab Rat pulled up, but that didnt last long. A stream of cars started rolling in and in the end, a mighty 21 pax showed up for some WDog fun. COP SSH Don Quixote’s Imperial Walkers Hillbilly’s Arm Circles Merkins THANG rusty cage AYG-  All you got pullups, followed by X10 jerkins.  Repeat. Dora 123- 1 merkin, 2 squats, 3 LBC’s.  Repeat 100 times while partner runs around amphitheater.  Flip flop…

21, including 1 FNG, came out on a windy winter morning to WDog on the ides of March. YHC aimed to keep the pax moving to fight off the cold. COP – SSH, DON Qs, LBCs, Merkins, Hillbillies. Mosey to Carillon for Assault on the Carillon- Start at the Star- Run up Carillon, 20 of an exercise at a side of the Carillon, back down to the Star. 5 Burpees, then back up again . Timed for 20 minutes. 4 Exercises were Derkins, Donkey Kicks, Jumpsquats, Freddy Mercurys. Partner up to Wheelbarrow up Carillon stpes, 1 Merkin each step. Then…

13 oaks met at the Carillon for a Bleeder style beatdown. Swirly lent YHC a SF for the planting. It might have been rainy and in the 50s, but the mumblechatter from the PAX sure made it feel like it was 70 and sunny here in RVA (booya). COP 25 SSH, 25 Russian Soldiers, 5/5 Arm Circles (backward, then forward), 10 Merkins, 20 LBCs THANG Burpee Circle to Circle Dora 1-2-3: 100 Merkins, 200 American Hammers, 300 Flutterkicks. Runner goes between circles and does 1, then 2, then 3 burpees at every lightpost for each century of the Dora. Plank/AlGore between sets.…

12 Healthy Redwoods, 1 LIFO Dogwood, 2 Infected Ficus and 1 FNG arrived at the AO for a uncomplicated, moderately wet, 70 and Sunny Beatdown. Here’s how it went down(more or less) Mosey to COP 25X SSH 10X Merkins 20X Don Quixote 25X LBC’s Mosey to the Field in Front of the Carillon Modified Pyramid Running on Long sides, Bear Crawl on ends 5X,15X,20X,25X,30X Merkins at corners Running on Long sides, Bear Crawl on ends 30X,25X,20X,15X, 10X, 5X Werkins at Corners Lunge to the Carillon and back to Feild Worm to second Tree on Field, Lunge back. Back to the…

A Fiesty 14 came out to WDOG hoping to hear some of their faves.  When you see the Rolling Stones in concert you know your gonna hear Satisfaction and Gimme Shelter, when you post to Dogwood YHC wanted to deliver the greatest hits: COP in the normal circle- SSH, Merkins, Flutterkicks, DQs, Arm Circles Beatdown Setlist: 1. Amphitheater 2. Rusty Cage 3. Jacobs Ladder Amphitheater was 5 derkins a step down, 5 WWII situps back up. 5 Burpees at the top. Rusty Cage was 3 sets of 8 Pull-up & Jerkins. 2 round 3 sets again only 4 reps. Jacobs…

14 determined veterans posted to W-Dog to get their Hump Day (what, what) started off right.  YHC planted the shovel flag, knocked out his mile for the day and then kicked off the festivities.  This is what transpired: Mosey to the bricks in front of the Carillon for COP, as follows: SSHs x50 IC Slow Donnie Qs x12 IC Arm Circles x10 IC forward and reverse Imperial Walkers x15 IC Box Cutters x15 IC Flutter Kicks x15 IC Short mosey to the field for some human centipede (2 lines in elbow plank head to toe and the last man performs…

15 Pax assembled for the latest iteration of WDog.  It wasn’t sunny but it was nearly 70–amazing for an early February workout.  Here’s, more or less, how things went down. Mosey around the field to our usual COP location. COP: 20x SSH, Arm Circles Forward and Backward, 12x Merkins. Mosey to Amphitheater for Dips, 10x on every step (180 total). Mosey to Rusty Cage for partner pullups Ladder 1-5 pullups and 5-1 Chin ups.  Then 10 second hangs:  chin up position with neck to bar, chin up position with head above bar, pullup position with head above bar. Carry sandbags…

11 determined stalwarts posted for a Wednesday morning beatdown…weather was perfect, 70 and sunny. The Thang: Mosey across the street towards the lake, stop at the triangle at the top of the street.  COP including 25x SSH, 10x Don Quixote, 15x Imperial walkers, 25x LBC, and 13 merkins.  Mosey further down the street to the gate for the 1k 5k.  Groups of two perform 100 burpees, 200 captain thors, 300 Merkins and 400 2 count Freddy Mercury’s.  One PAX exercises while the other runs a 1/4 mile.  Team completes 1000 exercises and 5000+ meters.  Mosey to street.  Lt Dan’s down…

Fourteen WDog regulars + 1 non-FNG but FN-Wdogger circled in the darkness promptly at 5:30.  Sippy arrived precisely at 5:29 which gave the PAX the typical 60 second warning.  Quick mosey to the far circle for brief disclaimer then COP: COP 12 – Don Quixote 1 – Burpee 12 – Copperhead Squats 2 – Burpees 12 – Slow Merkins 3 – Burpees 12 – Mountain Climbers 4 – Burpees The Thang Mosey to the rusty cage to pick up Honey Do’s favorite coupons.  Partner up with 1 partner carrying the coupon back to the stage. One partner is on the…

The baker’s dozen dawned their best summer attire and moseyed out into the gloom for a grand old time at WDog. The thang: Warm up – SSH, Don Q, 10 burpees OYO, Freddie Merc Land O’Lakes crawl – Run from roundabout up Carillon and over to other roundabout. Bear crawl roundabout, run back up Carillon and over to other roundabout, polar bear roundabout. Mosey to cage – Rusty Dora – partner up for (1) 50 pullups, (2) one person holds pull up, other partner does merkins, 75 total and (3) 100 jerkins, partner runs to sign. Mosey to amphitheater –…