Author: Swirly (F3 Corporate)

24 strong attacked Dogpile this morning and here is how it went down….

Warm up’s : Mossy – SSH’s, Helicopters, Windmills, IW’s, Copperhead Squats, LBC’s, Flutter Kicks, APD’s.

Hill: Partner up – run hill and back to partner and switch – 3 exercises in between – polar bears, Russian Solders, Burpee broad jump.

Curb Crawl : Bear crawl to curb incline  merkin – crawl bear back decline  merkin (ladder – up to 5 and back down).

Triple Check : Teams of 3 – partner 1 runs from rusty cage to the stage does 5 dips and runs back – partner 2 does bench press with sandbag – partner 3 does WW11 situps – switch off and repeat 3 times.

Rusty Cage : 5 overhand pull up – 5 chin ups – 3 sets.  Jerkins 3 sets of 7 .

Indian Run Mossy with last guy doing burppee before running to the front of the line.

Partner Leg Toss : 3 sets of 20

Fire Drill : pax member yells out fire – pax drops rolls right 1 merkin rolls left 1 merkin and pops up – repeat all the way around the circle.

Ring of Fire : 10 merkins while pax holds plank.

Indian Run back to flag with last guy doing burppee then running to the front of the line.

The scoop….. YHC arrived this morning promptly at 5 AM and there was a dude asleep in his car close to where big blue parks. Yep this did not deter YHC – big blue freakn parked where big blue always freaking parks 🙂 Anyway the dude stayed in his car as YHC got out of Big Blue and paced in circles waiting for whatever would come next. Dude never moved until Mr Roper and EF Hutton arrived – then all of the sudden he snapped up and scooted out of there…. These things happen and this is why YHC secures the AO – Boom!

Great to see the headlights pulling in this morning -YHC loved seeing BT rolling up in his truckster – especially since YHC knew that BT would have to pull some strings with the  boss in order to make it this morning as he is heading out of town for VACA – enjoy BT we will see ya when you get back dude..

The Saabski was back in action today which was great to see – nothing can hold back my boy Saab – well done dude – much respect! Gomer Pyle and Helix killed it up the hill – Hardywood crushed the curb crawls – Fuddski smoked the triple check… Super job to the whole pax on the rusty cage Jerkin rotation – that was no joke…Bootleg battled through the partner leg toss – dude did not give up – way to push man – keep it up! The Fire Drill which is something we used to do in wrestling practice was a real crowd favorite – not only do you loose your breath – become dizzy and disoriented – and your shoulders pop out of place – it was really freaken itchy 🙂  …. Way to push through it fellas..

ET’s as always was hilarious – note to pax – don;t get one of those ET’s granola bars that thing will spill all over you/the floor…. or maybe get a plate 🙂  BT’s egg/ spinach bowl should be nice and ripe as he drives with his family to the beach 🙂 Fuud went home and came back to ET’s for a breakfast burrito and some good conversation.. Hey guys stay tuned we have another outing in the works – F3 chartered  fishing trip – stay tuned for details … Circle K – who did not make the workout rode his bike from Mechanicsville joined us at ET’s – atta baby Circle K.

Shout out to EF Hutton for the double dip today – well done dude!

Welcome to our new guys Cooter and Winehouse – and big thank to DK for taking us out this morning.

If you have not yet signed up for Reese Strong – please do so soon – also be on the lookout for a preblast about the crab picking @ circle K afterwords – sign up for that too – we need a head count guys…

It was a pleasure to lead this morning fella’s – have a great rest of your weekend.

19 strong gathered for a Dogpile workout Swirly style this morning and here is how it went down…

Indian Run Mossy to the Carillon – COP ” Helicopters, Windmills, IW’s, Arm Circles, LBC’s Flutter Kicks

Indian Run to the Rusty Cage : Partner up and grab a sandbag. 5 pull up’s – 5 overhead press with sand bag – 5 sets – 5 jerkins – 5 overhead press with sandbags – 5 sets.

Indian Run to the Theatre : 5 dips on each step working our way down 18 steps. Back up 5 incline merkins each step 18 steps.

Indian Run to the second circle : Curb Crawl 1-5 bear crawl merkin crawl bear merkin.

Burpee shuffle with a twist : 2 pax begin at same time – 5 burpees – pass to the person to their left – around the circle while pax runs in place.

Hardywood Special : partner up bear crawl to the middle of the circle – 5 booYah merkins – crawl bear back – all the way around circle – while pax does invisible jump rope.

Spits – Ghost Flag Challenge Beast : 3 teams – Daville – SOJ – West Enders : Beast across the full Carillon field – Burpees – Merkins – Seal Jacks – American Hammers – WW11’s – SSH’s

Indian Run Mossy back to the flag!

And here’s the story : YHC pulled up the Dpile @ 5 as it was raining pretty good thinking this is gonna be a wet one  today… The rain however pretty much stayed away as soon as  the pax arrived. Nice little curve ball to start out with the Indian run mossy had some heads turning but we got in the groove… The rusty cage (always a crowd pleaser) mixed with the sandbags made for a good start – great job guys – Sippy Cup was YHC’s partner and he crushed it as usual! The Theatre had a full production about to start kinda vibe going today as we arrived to tackle the steps but no  stage entertainment was to be found do to the weather and or the early hour however there was plenty of entertainment on the steps as the pax bitched and moaned about their arms… Spit crushed the dips – Gumbo and Two can crushed the incline merkins on the way back up! The Burpee shuffle with a twist had the pax hollering and cheering each other on – Halfpipe killed that thing baby I know papa Hardywood was proud! The Hardywood special booYah merkins almost was derailed because Honeydo (YHC”s partner) tried to begin the booYah merkins with his left hand ???? Dude what the hell ??? Anyway he pulled it together and all was well after that 🙂

Please allow YHC to now explain the shift in the Q at the end. Normally you don;t take the Quarterback out at this stage in the game but Spit had sent in a special request to corporate yesterday asking if he could have 10 min of YHC’s Q.. YHC told him he could not promise it but that he would certainly try to make it happen… Those of you that know me know I love to Q – YHC has been known to take a hot potato Q and not share (I apologize for that fella’s – just got excited) 🙂 Anyway although YHC would normally never give any time of his Q up – this special request by Spit had merit – The Ghost Flag was on the line. There was going to be a relay – some competition – and YHC’s is all about some of  tha baby… The pax had no idea YHC was passing the ball to Spit so when that was announced Rosie ran directly over to YHC and said Swirly dude are you ok ??? Jeez I was about to dial 911 – WTF??? Yep Swirly was good a disclaimer was made and the race began. I am happy to report that SOJ was the winner and now retains the ghost flag. Hardywood, HalfPipe, Rosie, Gumbo, Binford – way to go dudes !!! Can’t wait to see who takes the flag next. Great job Spit way to keep this alive man…

As we gathered around the flags at the end of the workout Fuddski noticed that the Ghost Flag was bent. YHC told Fudd that Circle K had already put out a statement regarding the fact that there might have been a few Cold Beers drunk during construction of the flag so it is what it is …….. Also SOJ team had their pic taken with the flag and some how Fuudski – (who is on the west enders team made it in the shot – dude really )??

Announcements were made : Lot’s happening in Sept. BRR (42days) Reese Strong and Crab Picking – 16th Convergence 30th  . Hardywood is working with a group in town that helps folks start businesses – he has a particular person he is working with who is going to be doing breakfast catering – get with Hardywood if you/ your company has interest in helping this person get going by scheduling them for an event or meeting.

EF Hutton took us out with a good prayer to send us all off into the weekend

ET’s as always was great – it was weird to only have 19 @ Dogpile today – lot’s of guys out of town – but the small group made it happen today – well done guys – it was a pleasure to lead this morning.

22 strong posted for Dogpile this morning in the windy gloom and here is how it went down…

Mossy – Warmup = Arm Circles, Helicopters, Windmills, Imperial Walkers, LBC’s, APD’s Flutter Kicks – curb crawl 1-5.

Pipe Loop – Partner up – run the loop – 4 exercises = 100 Lt. Dans – 200 Cap Thor’s – 300 Merkins – 400 invisible jump rope .

lunge up the loop to the break – mossy the rest of the way up to the rusty cage.

Rusty Cage : 5 chin up -10 American Hammers = 3 sets   –  Jerkin station : 5 Jerkins – 10 WW11 situps = 3 sets.

Mossy to the Carillon – Ring of Fire = 10 merkins while planking

Indian Run : 3 lines across field down road – back to the flag.

The Scoop : YHC arrived at 5AM and planted the Flags for the 6AM beatdown . Yep that’s right an hour early – it’s all about preparation boys !! YHC enjoyed the nice windy gloom while listening to the latest F3RVA podcast (Viral as the special guest – well done dude) and visualized the workout about to take place – yep YHC got a bit of a chub….. The pax rolled in and smiles and laughter filled the air. Great to see Rosie moving around so well – atta baby Rosie – back at it dude ! Wilson was a celebrity guest down in Charlotte this week and he showed those dudes how we role in RVA – well done Wilson – love the Gotee bro – sexy… Hardywood ran to Dogpile – strong buddy – love it! Not sure what the deal is with Circle K but that dude arrived with 5 minutes to spare ??? Wilson called out Mr Roper – saying he will arrive right at the bell and not have his shoes on – nor will he rush to put his shoes on – boom nailed it Wilson… Flipper ran 4 miles all over Dogpile looking for the pax and finally found us at the pipe loop – way to persevere Flipdog!

The pipe loop was a crowd pleaser – not much mumble chatter – YHC did hear a pax member yell out Swilry is the Q you love to hate – I God why did I come – and seriously I may puke. YHC takes all these comments as positive … Both Fudd and Circle K mentioned to YHC that today was a close to splashing Merlot as they have come – maybe lay off the scotch and Jack Daniels before a Swirly Q – ya think….. Gomer Pyle crushed that loop – so did Cozmo – great job dudes.  The lunge at the end of the loop up to the cage was mostly a slow walk before a Mossy. The cage is always a good smoker – YHC  loved the effort there boys way to push..Two Can decided he would do his own Mossy back to the flag instead of participate in the Indian Run – YHC was glad to see him all smiles when we returned so all was well no major issues.. Saabski rolled around a bit after we circled up – guess he needed a little more stretching – glad there was no injury – or added injury – take it easy Saabski we need you healthy.

Excellent job by the pax this morning – it was a pleasure to lead..

ET’s was a blast as always – great to have TYA join us after he ran 13 miles this morning – dude is a stud! Also awesome to have Loose Goose and Viral come to breakfast – sorry y’all missed the beatdown but great to see y’all.

HDHH : coming up soon.

Be prepared for a July 4th convergence workout – stay tuned.

Upchuck – golf event 8/7 – get with him if interested – it’s a great cause..

VQ week – this coming week – step up if you have not Q’d – Corporate is paying attention.

New Podcasts are up – check them out

Wed Hill runs : if you are running in the BRR – come on out…. BRR 75 days away – it’s right around the corner fella’s …

Continue to be in prayer for Cheech – his family – his pax – and the person involved in this terrible accident . And remember what I said – don;t take anything for granted – be thankful for the many blessings you have, and live man – just live life to the fullest- give it your best ! May God continue to be with you all!

Have a great rest of the weekend.

29 brave souls tackled Dogpile this morning in the blustery gloom – and here is how we rolled…

Mossy – Warm up’s – SSH, Windmills, Helicopters, Imperial Walkers, Arm Circles, Flutter Kicks, LBC’s.

Rusty Cage : 3 sets – 5 overhand pull ups – 10 crunches – 5 under hand pull ups – 3 sets of 7  Jerkins.

Pipe Loop : Partner up – run the pipe loop while completing 3 exercises – 100 Captain Thor’s – 200 Merkins – 300 Squats.

Grassy Hill : Starting in waves : Russian Solder to the tree in the middle – Bear Crawl to the pavilion (Bathroom – brick building thing) – modified to Lunges and back to Bear Crawl…

Partner Leg Toss : 3 sets of 20

Burpee Shuffle : Jog in place – each pax calls out burpee

Ring of Fire : 10 merkins – while pax planks

Mary : Cross leg lifts – American Hammers

The Scoop (Moleskin)…

YHC arrived earlier than usual this morning -(Yep I was there @ 5) 1 cause YHC was ready to go and two cause of the arts and farts in the park thing happening @ the park this weekend – (check it out).. Anyway YHC wanted to make sure the pax could park in the normal spot ( some of you will recall the last event at the park had some pax members confused).. So as a proper Q should do YHC surveyed the AO an hour before start time.. Good news was most of the RV’s had not arrived yet and those that had were on a side of the park YHC was not going to use this morning. The cars began rolling in about 5:45 and a full house of 29 was ready to roll.

The guy in the van parked by the rusty cage got a great F3RVA wake up call as we grunted through the pull ups , crunches, and jerkins… YHC gives props to his partner EF Hutton in that rotation (way to bang them out dude – love it).. We had not been over to the cage in awhile so it was good to work those muscles again.. As we finished the Rusty Cage and began to mossy down the path YHC heard a bit of mumble chatter – mostly grunts and oh no where are we going?? Yep the pipe loop – a TYA favorite that about killed us all last year… Luckily today’s weather was nice and cool – perfect for the loop. YHC has been waiting for the light to be out just enough so that we could get back down there towards the loop and pump house. This area of the park is sure to be used more in the summer. Huge props to Hardywood, Half-pipe, and Yoyo – they killed that loop – those 2.0’s made it look easy – well done!

The grassy hill was a bit longer than YHC remembered – plus YHC thought the first brick building was a pavilion (NEGATIVE) the first building is a bathroom thingy – my bad 🙂 Thanks for pointing that out Bleeder… Much respect to Bleeder, Rosie, EF Hutton, Honeydo, Flipper for continuing on with bear crawling past the first brick building for a bit – (hey they heard the Q say pavilion – so that’s what they were gunning for – love the effort)!

YHC is not sure how many of the pax were a bit hung over this morning – although YHC has a pretty good idea (LabRat) … But the burppee shuffle seemed like a great idea.. The pax crushed that without a doubt – great job… The ring of fire ( a Swirly Staple) was a success – led by Gumbo and Cosmo ( YHC apologizes again to Cosmo for calling him Seymour – YHC was staring @ Seymour and wanting Cosmo to begin the exercise (Brain Fart).. The ring of fire has become a bit of a competition – it’s cool to the the different styles brought into the mix – however YHC still loves the proper form and execution of a standard merkin – no disrespect to those with a little flair!

Great to finish up the workout with a little Mary and go out with bang! Excellent job today pax. Thanks for allowing me to lead – it’s always a pleasure … Appreciate Fudd taking us out this morning – well said brother… Remember to sign up to clown car up to cville for the launch – see LabRat for details. New AO – Heartbreak Ridge – check it out! Great job last week – On Tuesday without a challenge – just a regular Tuesday we had 50 post – freaken awesome – let’s keep it up fella’s. Phonics has some special events coming up soon in Mechanicsville – see him for details. VQ week – begins June 26 – if you have not yet q’d sign up – if you have not yet q’d at a certain AO – sign up… BRR team is being formed now – only a few spots left so get in touch with TYA, Swirly, or Bleeder soon if you would like to join us – runners and drivers needed. Y’all have heard us speak of this event many times – it is awesome I highly encourage you to find a way if you can to participate. Wed Hill runs 5:30 Hillcrest  those of you signed up to run – this is a great way to increase your training so come on out ..

Have a great weekend fella’s. Take the time to to enjoy some of the blessings of life. Hug your children, kiss your wife, smile at a stranger, tell those you care about that you love them – and leave no doubt.

See y’all in the gloom!

Swirly