Author: Toga

  • The Iceman Cometh

    5 of Richmond’s finest and a welcome guest from Winston-Salem posted for lovely, rainy morning out at DogPile.  Here’s how it went down.

    Mosey around circle a few times to prep for COP: 20 split jumps, 20 imperial walkers, 25 flutter kicks, 20 Don Quixote

    Mosey to the bowl behind the amphitheater for Escalator (thankfully lifted from an NC based workout).  Run up one side 5 hand release merkins, run up the opposite hill for 5 hand release merkins and 10 diamonds.  Keep doing this while adding 15 Carolina Dry Docks, 20 Mtn Climbers, and 25 squats.  Plank when done, and then come down the escalator by removing one of the exercises after each hill.

    Mosey to pull-up bars and partner up for: 8 pull-ups, 10 dips, 20 WWII sit-ups while your partner runs to the Carillon and back.  Flapjack and repeato 3x

    Mosey to Toga’s favorite= Love Hill: start at the gate and run to the fallen tree up the hill.  Your partner does lunges up the hill till you get back.  Flapjack and repeato with walkout push-ups and bear crawls then back to lunges.

    Mosey to shovel flag for COT.

    NMM: Ice Dancer, from the Winston Salem PAX, joined us for our morning of fun.  Turns out that they get after it in Winston, so YHC spent a lot of time trying to keep up with Ice Dancer #LarryBird.  It appears the goat mowing service did a nice job on the hills around DogPile, and the PAX was treated to a pristine AO.  The rain proved a welcome change from the new sauna’esque normal that is RVA, and the PAX made it through with mumble chatter intact.  In other news, Honey Do continues to get stronger on each post, and Goldberg kept his shirt on for the COT.

  • Back to the basics

    8 PAX enjoyed the best AO in Richmond, and here is how it went down:

    Mosey to parking circle, run around circles a few times, and circle up for COP: 20 SSH, 15 Clerkins, 20 mtn climbers, 20 Russian Twists

    Mosey to pull-up bars for.., you guessed it, pull-ups:

    1. 5 wide grip pull-ups, 10 diamonds, 15 squats as low as you can go: repeato 3x
    2. 5 normal grip pull-ups, 10 dips, 15 lunges: repeato 3x
    3. 5 close grip pull-ups, 10 flutter kicks, 15 froggers: repeato 3x

    Mosey to Carillon for The Towering Inferno.  Partner up to run up the Carillon, 1 partner wheelbarrows to other side, run down, second partner completes carry to planters, and repeat with each partner completing each role 2x.

    Mosey to the bowl behind the amphitheater for Jacob’s ladder with merkins.  We only had time to go up to 7 and not back down.

    Jiggy jog to amphitheater for jumps up the steps, run down, and 5 derkins from the bottom step: repeato 3x

    6 MoM including, leg raises over the steps, bicycles, twists…

    Mosey to top of hill to begin Bear Crawl Indian run to the flag.  COT

    Moleskin:  It’s always a privilege to Q DogPile, and Toga had been out of rotation for a few weeks.  While Toga eschewed the weinke he found himself with endless options at the AO.  Most of his selections came from PAX favorites from previous episodes of DogPile, but the PAX answered without complaint.., and not a lot of mumble chatter.  Toga did note that his new compression socks, while still the same brand as Sippy Cup’s, must be different as they made him look sexy.  The PAX heartily agreed, but it was also noted that Toga’s didn’t make him any faster.

    Yours In Classiness,

    Toga

  • The Blocks are Back

    13 posted for the promise of more fun with cinder blocks.  Here’s how it went down:

    COP:  20 split jumps, 15 merkins, 20 flutter kicks, 20 Don Quixote

    Block Fest: Partner up and complete the following exercises while your partner runs ~100m.  switch twice for each exercise.

    Round 1: Block merkins, curls, goblet squats

    Round 2: Block burpees, tricep extensions, sumo squat with high pull

    Round 3: Single hand swings, plate raise and turns, froggers

    Round 4: Wood chops, cross body curls

    6MoM: Twists w/o block, toe touches w block, weighted sit-ups, block press sit-ups

    COT

    Moleskin:  YHC will readily acknowledge that this was almost the exact same workout (except for a few new block exercises) that we’ve done at 45MoM.  That said, reps build muscle, and Toga wants everyone to be ready for the beach.  YHC likes MaCallan 12 if anyone wants to send a thank you gift.

    It was great to see Cousteau back in the PAX.  Rumors abound about his recent arctic research expedition and what he can teach us about the mating habits of penguins.  YHC is fairly certain they also taste like chicken.

    As always, the PAX proved strong today and hustled throughout the workout.  Great work, and thanks for letting me lead.

    Announcements:

    Let Bleeder know if you want to pre-order a DogPile shirt, and TYA will be inviting F3 members to a special outing on 6/22.

  • Pre Blast: The ANSWER to the Regular 2nd F Event

    Richmond PAX,

    In lieu of our normal Weds. Hump Day Happy Hour we’re having a special BrewThru run.  Thanks to Chum Bucket for coordinating!

    From Mr. Bucket:

    For those so inclined, we’ll meet at The Answer Brewpub at 6 PM.  This establishment is located at 6008 West Broad Street in the same shopping center as Mekong (and run by the same guy).  The entrance is located off of the back parking lot.  We’ll have a beverage at The Answer first and we’ll then jog from The Answer to Strangeways located at 2277 Dabney Road via, roughly, Broad to Libbie to Bethlehem to Dabney with a couple of shortcuts – total mileage is 1.8 miles.  There are a couple of places along the way for some burps and merks.

  • Dress for Success

    15 posted South of the border for some beastly fun in the gloom.

    THANG:

    Mosey to second lot for warm-up COP: 20 high speed SSH (seemed to help TYA’s rhythm), 20 mtn climbers, 12 clerkins, 20 LBC, 20 hillbillies

    Mosey to second field for THE BEAST: burpees, hand release merkins, bicycles, half time break for pole smokers/leg raises, sumo squats, side lunges, Carolina dry docks, end of beast celebration= more pole smokers

    Partner up for carries to the 50 run to end line and back to the 50, flapjack.  Repeato with wheelbarrows

    Mosey to flag for COT

    Moleskin:  YHC wasn’t sure he was really the Q as the south-side set tends to be a bit free wheelin’ on Q signup.  After we got that squared away fun was had by all on a rather muggy morning.  It turns out that the F3 Gear Store is now selling Dockers shorts and Bleeder was kind enough to model them for the PAX this morning.  Bleeder made it look classy in a great example of not dressing for the workout you have but dressing for the workout you want.  YHC took notice and will submit an appropriate memo as to his executive pipeline status.  We should submit some product feedback as they did seem a bit restrictive on the side lunges.

    Great job by the PAX and welcome to Wheelbarrow who gutted out a strong finish during that exercise to earn his moniker!  FEBA

  • F3 Tourism

    Having hit a couple of workouts in other states, it’s always interesting to see “how the locals do it.”  We were fortunate to host Hairball and Obama at DogPile, and here’s how it went down:

    Warm-up CoP:  20 ssh, 20 mtn climbers, 20 don Quixote, 10 clerkins

    Mosey around Carillon to pull-up bars for 8 pull-ups, 16 froggers, 24 reverse crunches, run around the carillon: repeato 3x, plank fun to gather the 6

    Round two = 8 body rows, 16 plank jacks, 24 lbc, run to Carillon: repeato 3x, plank and abs at the end

    Mosey to bottom of hill for another edition of Love Hill. Partner 1 runs to top of hill while partner #2 lunges, flapjack and repeat with broad jump burpees and bear crawls till all teams make it to the top

    Mosey to flag for abs till out of time: uncounted amount of sit-ups IC and flutter kicks IC

    Moleskin:  As YHC is going to miss several weeks of DogPile it seemed only fitting to make this one count.  The PAX pushed hard, and it was strange to now officially be working out in some heat and humidity.  Hardywood and Hairball proved to be fast movers on the circuits with Fudd deciding to push himself on round two.  Larry Birds to you guys!  Sippy Cup informed me that he might not run home, and that lets a Q know something went right.  Welcome back to Huggy who we expect to see much more often.

    YHC will miss you fellas and the best AO in Richmond.  Stay mosey my friends.

    Toga

  • Who doesn’t love a block party?

    12 posted for a truly beautiful morning just to lift cinder blocks.  Fun was had by all, and here’s how it went down:

    Blocks held overhead for mosey to center of soccer field for COP:

    20 SSH, 20 split jumps, 20 Don Quixote, 20 Rosalitas, 10 merkins

    Mosey to soccer field end line and partner up for blockfest:

    One partner curls while the other runs half field and back.  Flapjack with each partner doing 3 sets.  Repeato for military press, tricep extensions, block burpees, sumo squats, and a new exercise where you pass the block between your legs, switch legs, and repeat (like a basketball switch but with more ramifications if you miss).

    Block Minutes or Mary: 15 sit-ups with block on chest OYO, 10 Rocky Balboa passes with your partner IC, 15 sit-ups with block over head, 10 Rocky Balboa opposite direction IC

    Bonus 10 Block Burpees in cadence (yeah, we actually pulled that off) because the PAX was ahead of schedule

    Mosey to flag for COT

    Moleskin:  The last time YHC led a block party there was a significant amount of mumble chatter.  I theorized this was due to a lack of running.., problem solved.  There were some impressive performances today as several of the PAX found some wheels during the run portion (Bleeder, LockJaw, Swirly).  Now, was this because they were working to improve their speed, were they trying to save their partners from lifting too much, or did they want more time with the block to achieve beach body goals?  It should also be noted that Swirly appeared to be running laps when I arrived to plant the flag.  After establishing an understanding that the workout had not started yet, Swirly continued to run while waiting on the PAX to arrive.  FEBA!

  • The Towering Inferno Part Deux

    11 with an FNG posted for a beautiful Spring morning at DogPile. Here’s how it went down:

    20 ssh, 20 mtn climbers, 15 sit-ups, 10 clerkins, 20 hillbillies, 20 don Quixote, 15 sit-ups

    Mosey to VITA course for one loop stopping at every apparatus for alternating 5 burpees and then 10 merkins.

    Mosey to base of carillon for The Towering Inferno part deuex. Run up steps and wheelbarrow across landing, run to bottom and carry partner to planters. Flapjack with each partner completing each exercise 4x

    Mosey to pull-up bars for: 5 pull-ups, 10 diamonds, 20 sit-ups, 5 chin-ups, 10 diamonds, 20 sit-ups, report 2x

    Mosey back to parking lot for 6 MoM: 20 flutter kicks, 15 leg raises, 20 rosalitas, superman x2

    Moleskin:
    Festivities were delayed as Fudd sent a prelaunch text that his slumber had run long. YHC did a quick revision to warm-up in the parking lot for a decent amount of time but still no Fudd. Mr. Sandman finally appeared while we were running the VITA, and the people rejoiced.

    As we stopped at each “apparatus” for burpees or merkins on the trail, it occurred to the Q and the PAX that there were a lot more stops on the trail than anticipated. YHC took the grumbling as a good sign and will use this again.

    Special welcome to FNG Garbage Plate. That one required a Google search to explain the reference. It must be a Yankee thing.

    Sincerely,
    Toga

  • Welcome to Grumpville!

    It was another edition of the block party at 45MoM, but we changed things up a bit.  The Thang:

    Warmup: Grab your favorite block and run to far soccer field

    Everything was done with 45 seconds on and 15 secs in between sets:

    1. burpees w block press, curls, weighted sit-ups: x3 then run field and back
    2. block swings, block raises, flutter kicks: x3 then run field and back
    3. sumo squat w twist block press, overhead triceps press, pole smokers (leg raises): x3 then run to back of school for…
    4. Peoples’ chair while passing all blocks down the line and back again

    Mosey to flag for COT

    Moleskin: As many of us prepare to go on Spring break, working those beach muscles seemed like a good idea.  The ever creative Mayor of Grumpville took the time to prepare a well thought out and balanced series of exercises scientifically proven to get results.

    YHC gets Monday morning Q quarterbacking.  It’s one of my favorite things to do in the morning, and a well placed and witty comment keeps it fun.  That said, apparently Fudd is putting Columbian bam bam on his wheaties and lord knows what pills they’re slipping TYA at the old folks home.  YHC did get a small amount of pleasure when the mumble chatter ceased in round three.  There will be more sprints in the next gear workout to help corral some of the enthusiasm.

    YHC gets it!  Some people need that ‘kid in the back of the class’ kind of feeling to feel better about themselves.  Whatever sad clown kind of thing you’ve got going on, we’re here for you!  If you always feel the need to talk about how many beers you had the night before a workout, or simply can’t do a SSH without looking like a stork having a stroke, this PAX will see you through it.

  • Towering Inferno

    DogPile this Saturday was lightly attended, but the PAX there acquitted themselves nicely.

    The Thang:

    Mosey around circle twice to warm-up in the center: 10 burpees, 10 diamonds, 20 split jumps, 20 rosalitas

    Mosey to pull-up bars for 8 pull-ups, 16 merkins, 24 squats: 3x

    Mosey to Carillon for “The Towering Inferno:” PAX partners up and ascends the stairs to start wheelbarrow to other side, run down, and then the wheelbarrow carries his partner to the planters in front of the Carillon.  The same person is the wheelbarrow and mule for 4 reps then flapjack (yeah, that sucked a bit).

    Mosey to bowl behind amphitheater for Jacob’s ladder using burpees (little to no mumble chatter and a smoked looking PAX)

    Mosey inside amphitheater for 4 minute’ish AMRAP box jumbs up the stone seats

    Wallcrawlers around theater to the right then left

    25 OYO leg raises with legs over the seats and full range of motion

    Another 4 minute’ish AMRAP running the amphitheater seats

    Mosey to flag for COT:

    Moleskin:

    YHC has a confession to make.  The name o’rama and number o’rama were totally skipped.  YHC knew something was off but the preceding 60 minutes allowed a  bit of brain fog to settle in.  At least we kept the COT.  There may have been some testers in this workout, and YHC thinks most will agree except for Orville, #LarryBird, who treated it like another day at the office.

    We may have found a way to fix our math problem.  You explain things to Fudd and make him read it back to you for verification.  The number of pull-ups, merkins, and squats were never asked again.

    I’m looking forward to hearing some blistering times from the F3 crew that was crazy enough to complete the traffic jam that is the Monument Ave 10k.  Let’s see some posts!