Author: Bootleg

Seven men made their way from various locations across the greater metro Richmond area to gain some inspiration and motivation from the Monument to Perpetual Self Improvement – aka The Carillon. Basking in its glow, this is what went down:

COP – SSH, IW, Helicopters, DQ’s, Copperhead Squats, Merkins, LBC’s, APDs – all IC

Wander to the rusty cage for a triple check: Pull-ups, squats, the timer checks to make sure the hydrant hasn’t moved.

Relocate to the Triangle – Round 1 – Bear crawl, 10 x Carolina Dry Docks, down the hill, 20 x WWII’s, Up the hill, 10 x Merkins. Round 2 – Bear crawl, 10 x jump squats, down the hill, 10 x 2 count American Hammers, up the hill, 10 x merkins. Round 3 – Lunge, 10 x an exercise, down the hill, 20 x Heels to Heaven, up the hill, 10 x merkins

Follow the leader to the other end of the reflecting pool – 1 burpee at each light post down the block, coagulate with the six, and return down the other side of the block.

Mosey as a group to the circle at the top of the ampitheater for some Mary and stretching and then back to the flag….psych!… for 11’s between utility poles – LBC’s and 2 count American Hammers, calling it at the designated time.

Count around and identify ourselves. Announcements: Training is in progress for the Grow Ruck in May – watch the Q sheet and Slack for times and places. Frozen Triangle CSAUP is scheduled for February 10th starting at DogPile. It’s more fun than it sounds! Check the Q sheet for opportunities to participate in Breaking Bread during 2024!

Thoughts – Most Saturdays I look forward to getting up in the gloom and joining a group of friends at the Carillon to bump some fists, exchange some humorous anecdotes, hear what’s going on in people’s lives, and get some endorphins and dopamine and seratonin circulating through physical exertion. And also the cheesy eggs at Libbie Market. Some weeks life presents challenges and I find myself drawn into my inner world trying to sort everything out. Left to my own devices it can be very difficult to come out of that. Having the external commitment and sense of responsibility to be at Dogpile on time with a plan requires putting the other stuff aside and thinking outside myself. This is a week I needed that and might not have been there if I didn’t “have to” be. Thank you for the opportunity to lead.

Seven men materialized from the gloom looking for a personal challenge and hoping it would involve lots of bear crawls. According to the bears at Maymont evaluating the techniques on display this is how it went down.

COP – SSH, Helicopters, DQ, IW, Copperhead Squats, Merkins, LBC, APD all IC

Matriculate from the circle around to the far corner of the “temporary” construction fence and divide up for a triple check: LBC’s, plank, touch 5 different trees

Shuffle to the rusty cage: Another triple check! Pull ups, American Hammers, timer does 30 jump squats

Ease into a light job and head to the bottom of Death Valley behind the Amphiteather: 11’s with WWII’s at the bottom and Merkins at the top. Traverse between the points channeling your inner bear, rotating a quarter turn for each trip. Bears frequently move sideways and backwards up hills according to Mutual of Omaha. QIC called a couple audibles on this one – moved the whole thing to the bottom of the valley traveling the length of the brick building, then switch from merkins to lunges, then end a bit short. That’s a lot of time spent in bear position.

Slide over to the Amphiteather: Take a few minutes to do some stretching…. then climb the rows, doing two step-ups on each bench, turn around and do two dips on each bench coming back down.

Hustle back up the steps over to the field for a single round of Four corners: 10 merkins, 20 arm circles, 30 single count lunges, 40 SSH.

BTTF

Announcements: Thanksgiving Day convergence at 45MOM lead by Mudslide – 6am sharp!

Keep Heist’s friends in your thoughts as they are navigating a pregnancy with twins which is keeping everybody on their toes as they monitor the developing human beings. Also keep in mind F3 brothers who are reopening chapters of their lives they imagined they were past.

As a wise man once said: Life is what happens when you’re making other plans.

On occasion of entry into my second half-century of life I pause to be thankful for my family and friends who are part of my journey and continue to provide the motivation, support, and kicks in the butt to keep achieving more than I would on my own.

Thanks for letting me lead and joining me in the gloom.

Four young men bounded out of the gloom at Dogwood Dell on a beautiful Saturday morning eager to toss around a heated tuber. This is what the eyes saw:

Senor Frog lead the PAX to a secluded spot right out side the restrooms to lead a circle of pain that included: dead man hangs, imperial walkers, don quixotes, side straddle hops, merkins, dry docks, LBC’s

The spud was thrown in the direction of Mr Rogers who moseyed the PAX down to the Nickel Bridge toll booth. The directions were to alternate 4 merkins and 1 burpee at each light post across the bridge. The return featured 5 side straddle hops and 3 jump squats.

The tater was handed to Fergie who dragged the PAX up the hill to the Amphitheater. Orders were to do incrementing dips starting at 1 on each step down and return incrementing incline merkins back up.

And finally the spud found its way to YHC. The PAX moseyed to the triangle and did a couple of laps. First lap: lunges, 10 WWII’s, down the hill, 20 LBC’s, up the hill, 10 american hammers. Second lap: lieutenant dans, 10 double count flutter kicks, down the hill, 10 heels to heaven, up the hill, 10 box cutters. Back to the flag for some Mary.

Numberama, Namerama, YHC took us out.

Mr Rogers leads a 3rd F group on Tuesdays at 7pm at Dunkin Donuts (3125 Lauderdale Dr). All are welcome!

Great teamwork men!

6 men emerged from the gloom and executed the workout below and as they were finishingtheye were joined by a late comer (who shall remain nameless) who did not realize it was Daylight Savings Spring forward day and forgot to set his alarm appropriately. Because we never leave a man behind or leave him where we found him the PAX unanimously agreed to Double Dip and repeat the workout for the benefit of our tardy comrade. Imagine if you will, dear reader, if the below could have and would have been performed twice. According to the pigs we brought to the Veg Fest to fatten up on some healthy, non-gmo, organic slop before turning them into delicious bacon and ham, this is how it went (both times).

COP: SSH, Helicopters, DQ, Imperial Walkers, Copperhead Squats, Merkins, LBC’s, APDs all IC

Saunter down to the Nickel Bridge toll booth: Cross the bridge alternating 10 WWII’s and 10 merkins at each light post. Return and knock out two burpees at each light post.

Shuffle over to the old Pump House: Triple check – Planks and lunges while the timer runs down the hill and crosses the bridge to the other side of the canal and back

Meander on up the pump house road to the other side of the park and reconvene at the rusty cage: Pull ups AMRAP then we headed back to the flag.

We’ve passed announcement season it seems as nothing came up. Although nobody had any specific prayer requests it is always worth remembering that everybody deals with challenges in their lives at times and may not ever share the suffering they are experiencing. Reach out for help if you need it and strive to be kind and patient with those you encounter each day. You never know what they might be dealing with. A kind word or a warm smile may be just the thing they need to keep going that day.

Thanks for letting me lead and my apologies for the delay in getting this shared.

As YHC pulled into the parking lot at Dogwood Dell this fine September morning it was obvious something had changed but it was hard to put a finger on. As the other 8 men emerged from the gloom for an hour of merkins, burpees, and whatnot several experienced the same feeling as if something was missing. Hmmmmm. According to the lumberjack lurking in the nearby woods this is what went down.

Jog to the circle for COP: SSH, Helicopters, DQ, IW, Copperhead Squats, Merkins, LBC’s, APDs all IC

Mosey to the Rusty Cage for a Triple Check: Pull-ups, WWII’s, timer runs to the hydrant and back

Migrate to the Triangle: Round 1 – Bear crawl, 10 Carolina Dry Docks, Run, 20 LBC, Bernie up the hill, 20 Merkins; Round 2 – Bear crawl, 10 squats, Run, 20 American Hammers, Run or Bernie, 20 Merkins; Round 3 – Lunge, 10 jump squats, Run, 20 Heals to Heaven, Run or Bernie, 20 Merkins

Leisurely stroll down to the Pipeline for another Triple Check: Plank, WWII, timer runs the pipe

Return to the flag via Pump House Rd for numberama, namearama.

Announcements: Labor Day convergence Monday 9/4 at Dogpile 7:00am, Coffeeteria at Ellwood Thompson’s.

Sept 16 at the Alamo – 7am – A workout (Swoop’s VQ) is dedicated to showing support for 9-month old Liv Schroepfer who is battling brain cancer (Yeehaw’s 2.0). M’s and 2.0’s welcome and encouraged. Buy a yellow “Love for Liv” shirt or wear a yellow shirt if you have one (https://www.bonfire.com/love-for-liv/)

Sept 16 – Laura Teague Memorial 5k Run – Third Church is sponsoring this race with Trinity UMC, River Road church and Freeman HS to raise money for students in honor of Laura Teague, Freeman HS teacher who died tragically last year. (https://henricoeducationfoundation-bloom.kindful.com/e/lara-teague-curry-memorial-5k)

Sept 23 – F3RVA 9th Anniversary Convergence at The Crucible – 7:30am – Come out and celebrate 9 years of F3 in Richmond and show support and encouragement for the folks at The Healing Place.

Thanks to Rosie and Gomer for the valuable reminder – All are encouraged to look past the 1st F to 2nd F, Fellowship, and take advantage of opportunities to spend time with fellow F3 brothers in a more relaxed setting. Watch for Lunch and after work get togethers and other events or take the lead and set one up. As we age our bodies will start to let us down but relationships can be there long after – if the investments are made now.

Slippin Jimmy experienced a tragic loss this week. A partner in his firm took his life, catching him and many others by surprise. Keep this gentleman’s family and colleagues in your prayers and keep an ear and eye out for signs that folks around you may be struggling.

Keep Faceplant’s family in your prayers as they grieve his uncle losing a battle with cancer this week.

SYITG

11 men emerged from the gloom on this morning at Dogpile to be greeted by glorious weather wondering if Doozy and Gypsy might have Stayed on the Scene after the James Brown experience the night before at the Amphitheater. No sign of them. They made it to the CSAUP presumably. According to the person who left their lawn chair in YHC’s usual parking spot, this is what occurred:

COP – All IC – SSH, Helicopters, DQ, IW, Merkins, LBCs, APDs

Mosey past the field to the end of Blanton Ave. At each lightpost alternate sets of 10 Merkins and 10 LBCs. At Condie St. cross and come back – Burpees at each lightpost starting at 1 adding one at each

Back to the Field for 11’s – American Hammers and HR Merkins, cycle through lunges to cross the field the short way – forward, backward, Left side, Right side

Journey to the Rusty Cage for a Triple Check – Pull ups, WWIIs and timer runs to the hydrant and back

Roll down the hill to the Pipeline for another Triple Check – Plank, Squat, runner circles the loop. Ended at two rounds due to time

Return to the flag. The PAX got a couple extra minutes on the clock today at no extra charge!

Numberama, name-a-rama. Announcements:

Pickleball at Batteau next week, 8/26 at 6am. No DogPile next week! Come to Batteau. Find a partner and sign up or come and see who needs a partner. Preblast has link to a google doc to sign up.

Breaking Bread continues – September has an open slot. Sign up and help some folks out. See Oyster for questions.

Thoughts and prayers – Gekko’s friend Jay lost his wife recently and is finding his path forward for himself and his family. Fergie’s brother Michael recently finished his chemo treatment for cancer and will be finding out soon the results. Hoping for the best!

After the stifling heat and humidity recently I was shocked to step outside into mid-60’s this morning. Absolutely gorgeous. It felt good to lead today and it was great to see a good turnout. Thanks for coming along with me today. I love seeing Gekko dive into F3RVA posting all over town the past couple weeks and was really excited to see newcomer Frankie come out to his first bootcamp!

Five regulars and one new (to Dogpile) face showed up in the early dawn to sweat a little and check out the lawn maintenance at the amphitheater. Thanks the ongoing series of productions, YHC is happy to report the lawn is well maintained. No merkin required. According to the solo runner heading out on an 8 mile run this is what happened next…

COP: (All IC) SSH, Helicopters, DQ, IW, Squats, Merkins, LBCs, APDs

Off to the rusty cage for a triple check: Pull-ups, WWII’s, timer runs to to the hydrant and back

Mosey to the Amphitheater: Crunchy frog countdown from 18 at the top, audible part way giving the option to do box cutters or a mix

Stroll down to the garden turn of Love Hill: Partner up – while one partner runs to the gate the other does exercises – Bear crawl, Lunge, Broad jump burpees

Back to the ampitheater: 5 merkins on each ascending step

There was a short stretching interlude then on to the field for Four Corners of 11’s: At each corner do a set consisting of two exercises – Start with 10 american hammers and 1 jump squat, proceed through the series at each corner. We made it twice around finishing at 2 hammers and 9 jump squats before returning to the flag for two minutes of Mary.

Numberama, namerama, YHC took us out. 2nd F coffee and cheesy eggs at Libbie Market.

Welcome to Gecko who is a recent F3 RVA transplant from North Carolina. Happy to get to know you and show you small part of the Dogpile AO. We all look forward to seeing you posting around the region!

Condolences to Corned Beef who had a friend pass very unexpectedly recently leaving behind a wife and kids. Appreciate every day you get and the time you have with the people in your life!

Sign up for the Pickle Ball Tournament on 8/26 at Batteau and get ready for the SOJ Homegrown Half and 10K CSAUP on 8/19 launching from Robious Landing Park. See slack for all the info.

Six men emerged from the gloom to take in an unexpected break from the recent heat and humidity and spend this July morning strolling along the banks of the James River. According to the gentlemen posted to make sure nobody staged an impromptu performance of West Side Story at Dogwood Dell, this is what occurred.

COP: SSH, DQ, IW, Copperhead Squats, Merkins, LBC’s, APD’s all in cadence

Mosey to the Ampitheater – Decrementing Dips starting at the top at 18, 5 Incline Merkins on each step up, and back down doing 5 Boxcutters on each step.

Head to the Triangle – First pass – 10 Carolina Dry Docks / 10 2 ct American Hammers / 10 Merkins, Second pass – 10 jump squats / 10 WWII / 10 Merkins, Third pass – 10 LBC / 10 Heels to Heaven / 10 Merkins

Jog to the Pipe – Triple check – WWII / Plank / Run the pipe

Back to the start for numbers and names. Handshake took us out. 2nd F at Libbie Market.

Announcements: Get your pickles and balls ready for the Back to School Pickleball Tournament on August 26 (look for the pre-blast). CSAUP Alert! – Check out the slack #1st-f-fitness and #soj threads for information on the Homegrown Half and Homegrown 10K runs launching from Robious Landing on August 19.

Thanks for joining and letting me lead the workout at Dogpile this morning. The physical exertion and camaraderie always sets a positive tone for my Saturday mornings and reminds me there’s more to life than the stressors and struggles I always seem to give more head space than deserved.