11 faithful RVA PAX showed at WDOG AO in the humidity to tackle the gloom and this is what took place: Mosey to paved area in front of Carillon for short COP.  (YHC had a lot planned this morning) Front Arms Circle (x10small,x5 big), Invisible Jump Rope x19, Back Arm Circles (x10small, x5 big) Mosey to Carillon steps.  Bunny Hop up one side of steps, Lunge across top, down other side, x40 Squats.  Repeato x3. Mosey to beginning of Carillon field.  Sprint to other side of field and plank on hill. PAX lines up across width of field.  2 PAX…

A record 16 regulars and one interloper stoned out of his mind posted (albeit briefly) to WDog on an especially humid morning.  After leaving our chemically altered friend in the dust the PAX went on to: COP:  20 SSH, 15 DQs, 12 Merkins, 12 Freddy Mercury, 15 Hillbillies. THE THANG: Mosey to Carillon.  Run up steps, bear crawl to end of Carillon, 20 Merkins, then run down other side, 20 4 Ct Mtn Climbers (unless you are Toga).  Repeato x3. Mosey to bars for:  Balls 2 the Bar (?).  Partner up, one PAX grabs others feet while on the dip…

9 faithful and 1 FNG posted for our inaugural attempt at The Murph* (explanation and our revised version to follow).  Here’s how it went down: Start promptly at 0530 to run the VITA trail and head to pull-up bars.  Following a brief/ineffective tutorial on kipping pull-ups, begin 100 pull-ups, 200 merkins and 300 squats.  Note: the pull-ups were on a team number, and the merkins and squats were individual goals. At 0602 we pulled the plug and ran the VITA again.  The PAX, minus the Q, engaged in some plank work and ended on time.  Viral took us out. NMM:…

6 regulars and 1 FNG braved the humidity to post at WDog.  Here is what transpired: COP: 20 SSH, 20 Mtn climbers, 20 Flutterkicks, 20 Merkins, 15 DQS, 15 Imperial Walkers. Mosey to Burpees Road- Burpees for each light post, increase # at each post up to 7. Mosey tonew Police Memorial, grab 2 bricks. Lunge up field with bricks, 20 overhead presses. Then WWII situp escalator presses, up to 15. 15 regular WWII situps with brick, Lunge back to return bricks to the pile. Mosey to Pull Up bars for 3,6,9:  partner up each does 3 pull up, 3…

15 strong gathered at W Dog for a midweek beatdown.  The weather was perfect because, well, we were alive and able to bang out a workout together!  Here’s how it went down: The Thang: Mosey to circle in front of Amphitheater for COP: SSH x 18 Abe Vigoda x 16 Merkins x 16 Imperial Walkers x 18 LBC x 36 Mosey to the pull up station for pull-ups x 5, chin-ups x 5, supinated inverse arm curls x 8.  Repeat x 3. Mosey to Amphitheater for an Escalator of ascending squats.  Start on first step at 1 rep, second step…

9 brave arrived for WDOG this morning and here is how it went down…. COP: SSH, Helicopters, Windmills, Imperial Walkers, Arm Circles, LBC’s, APD’s. Curb Crawl : Bear crawl to curb – incline merkin crawl bear back decline merkin – ladder 1-5 and back down the ladder. Indian Run Pole Smokers :  5 pole smokers while rest of the pax holds @ 6 inches run to the end of the line – everyone repeats 4 times. Amp Theatre – Dips Ladder – start at top step work are way down to the bottom 18-1 Pull up Station : 5 overhand…

10 strong took the DRP to post at WDog. Weather was perfect. We did the following: Mosey to far side circle for COP: 25 SSH, 20 Merkins, 20 Flutterkicks, 20 Imperial Walkers. Commenced Bermuda Triangle: start at circle, bear crawl to Rugby Rd, run down Rugby,  turn up back hill at bottom of Rugby . At each corner of triangle do exercises. 10 WWII Situps, 10 Merkins, 5 Burpees at corners. Proceed for 20 minutes. Increase reps each lap, by 10 for merkin and WWII, burpees by 5. Mosey to pull up bars: 2 sets of 5 pull ups, 5…

8 Faithful posted for a glorious W-Dog Wednesday.  Swirly planted the flag and EF took the helm.  Here’s how it went down. The THANG Mosey to circle for warmup COP COP Russian Soldiers Helicopters Copperhead Squats Arm Circles F&B Invisible Jump Rope Mosey to the top of Hate Hill to receive instructions and grab a Weinke LOOP AROUND THE AO Lunges Beginning Near Middle of Hate Hill to Gate (Audible 1 – Catch up to Hardywood) Run Over and Up the Pipe to Pullup Bars Pullups x 10 Chinups x 10 Dips on Parallel Bars x 20 Run Over to…

9 strong posted for a, slightly modified from original plan, beatdown at WDog.  Quick saunter from the SF to the east loop for COP. COP – SSH x25 – Don Quixote x15 – Hellicopter x15 – Copperhead Squat x15 The Thang 11s from circle to circle.  Merkins / Jump Squats.  Run to the west circle and start round 1 with 10 merkins and 1 jump squat.  Run back to east circle for next round of 9/2.  Back and forth until 1/10.  Plank-o-rama while PAX finishes. Quick mosey to base of Carillon for… 11s.  Burpees / WWII.  Start at the base of the Carillon, run to…