Category: Richmond, VA

  • Tailwind = Good; Headwind = Bad

    7 men needed a few appetizer and dessert miles today. The tailwinds on the way to Dogpile were great. The reverse not so much. Great job guys.

  • 48 Months, 1461 Days – all 1 day at a Time

    28 gloom warriors fought the blustery winds and dominated Dogpile this morning. Gumbo had been missing from the Dogpile menu for quite some time, but it came back with a vengeance today. Today’s flavor was:

    Mosey around the normal COP circle and down into the amphitheater for COP, including:

    • SSHs x48 (one for each month Gumbo has been with F3)
    • DQs x14
    • LBCx x61 – 1461 days with F3
    • 1 Burpee OYO – 1 day at a time baby
    • Jazzercisers x10
    • Tempo Merkins x10
    • Hold Plank, down to Elbow Plank, then Alternating Shoulder Taps x10
    • Freddie Mercuries x10

    Meal Time (The THANG)…

    Step Aerobics –

    • On the way up 4 box jumps on each step
    • Coming down 4 Derkins on each step
    • Plank-o-rama for the SIX

    Rosie’s Rapid Fire Rando-rama

    Mosey behind the amphitheater to the fire hydrant area for some Rosie’s Rapid Fire Rando-rama exercises, all IC x10 and fast pace, including:

    • Hello Dollies
    • Rosalitas
    • Flutter Kicks
    • APDs
    • American Hammers

    Triple Check #1

    PAX 1 – run from fire hydrant to the rusty cage and do Burp-Ups (3 first round, 2 second round and 1 third round)

    PAX 2 – jump squats

    PAX 3 – box cutters

    Triple Check #2

    Mosey down to the pipe loop for the next triple check. Hold six inches, then 90 degrees, then 45 degrees for the SIX. Triple Check was:

    PAX 1 – run pipe loop

    PAX 2 – mountain climbers

    PAX 3 – Freddie mercuries

    Mosey BTTF via Love Hill

    COT, Number-Rama, Name-A-Rama and YHC took us out.

    Announcements:

    • HDHH March 18 with rollercoaster run launching from ETs and returning for beers. See Oyster for details
    • Bone Thugs is going to do his first 5K the last week of April – way to go BT. We are hear to help and support you along the way. Keep showing up and getting 1 step better every day.
    • Hitchhiker completed his 100-day workout challenge. Congrats Bro! He is 25 lbs lighter, has a six pack and reports that his M is pleased!
    • Let’s keep our brother DTH and his family in our thoughts and prayers while he is on his mission trip.
    • Let’s keep Doublemint’s father and family in our prayers as his father has entered Hospice care.
    • Let’s keep Upchuck’s mother and MIL in our thoughts along with any others who have compromised or weakened immune systems during this COVID-19 scare. Be safe. Be Smart. Wash hands.

    NMS:

    It has been a minute or two since Gumbo attended Dogpile, much less took the Q and served up some spicy goodness. It was great to be back. Everyone pushed hard today. That wind was no joke, but we got our miles in and even put in a few minutes of EC (my bad).

    Well done guys. Thanks for letting me lead.

    No More Gumbo For You!

  • Damn Seal Team — I fart in your general direction!

    6 guys showed up for an epic 21st wedding anniversary beatdown

    COP — Marriage is a union, so in honor of that we did combo exercises
    arm circle squats, alternating shoulder tap merkins, plank jack rotators and american hammer pull ins

    it takes two to tango — 21 bowing cockroaches, 21 jumpovers, 21 PLT’s

    Ascending 4 corners — 21 butt kickers, 21 mountain climbers and 21 bk’s, 21 ww2’s 21 mountain climbers and 21 bk’s, 21 dirty dogs 21 ww2’s 21 mountain climbers and 21 bk’s

    Lazy Dora —
    99 merkins while other one does plank
    99 squats while other one does Al Gore
    99 american hammers while other one does 6 inches

    The beast
    merkins
    jump squats
    smurf jacks
    heels to heaven

    Times up! Back to flag for Numbers, Names, Announcements

    So, Corned Beef relayed a story this morning about Wednesday’s WDog about going to retrieve the coupons from under the stage and how they had mostly all been smashed and Corned Beef mentioned how it was probably Seal Team that had done it. So that was basically the joke the rest of the day. “No it couldn’t have been any of the other teenage hoodlums that might hang around the city park any time of day — had to be Seal Team.” or “Hey there’s litter on the ground over there, Seal Team did it.” or “There is a big hole in this field — I bet that was Seal Team.” There was also an awful lot of the 4th F this morning, hence the title of the backblast. There was so much mumblechatter this morning, there could have been ten backblast titles from the crap that was said today. The PAX loved the combo exercises at the beginning and ruthlessly made fun of YHC’s creativity asking if this was a DTH workout. Well played. Love the camaraderie of this group — it is always a pleasure to lead!

    Opus



  • A Deck of Dora

    4 Davillians arrived on mild morning in the Ville for some deck of cards fun

    This is how it went down

    Mosey around to a grassy in front of the school

    COP (ALL IC) – Nancy Kerrigans, DQ, Hillbillies, HRM’s, AL Prom Date, Rosalita, Arm Circles

    THANG

    Mosey to the courtyard

    A Deck of Dora – Partner up complete 5 exerices chosen from the F3 Deck of Cards. One partner runs the loop around the courtyard backwards

    Round 1 – 50 Weight Arm Merkins, 100 SSH, 150 2 ct Flutter Kicks, 200 , 250 Squats

    Round 2 – 50 Incline Merkins, 100 WWII Sit ups, 150 , 200 Monkey Humpers, 250 Plank Jacks

    Mosey back to the SF for 5 Hitchhikers OYO

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Great time this morning. The backward running was tough once YHC switch it a uphill way

    SPIT ON THAT!!



  • The Beastmaster

    Six gloom warriors assembled at Twin Team to master the Beast. The bards sang thusly of their quest:

    COP – SSH, Arm Circles, DQs, Russian Soldiers, Sugar Stix, Rosalitas. Mosey to the Swamp for:

    The Thang: Beastmaster

    Glow sticks at 0y, 25y, 50y, 75y, 100y. Journey In prescribed manner to the 25 and do 6 reps of prescribed exercise; repeat 6 reps at the 50 and 75; Al Gore for the 6 at 100 yards; repeato.

    1. merkin – bear crawl, Bernie, crabwalk, lunge
    2. LBC – bear crawl, Bernie, crabwalk, lunge
    3. Squat – Bernie, bear crawl, lunge crab walk
    4. Dying Quioxtes- Bernie x 4
    5. WWIIs – Bernie x 4
    6. Burpees – run x 4

    Collect the glow sticks and BTTF.

    Numbers, names, announcements, and Doozy took us out.

    NMMS: Way to put out gents — the back to back ab blast of Dying Quixotes and WWIIs was no joke. Mumblechatter was constant and varied. Wilson fart sacking, school plays, pegging — the usual. As always, it was a privilege to lead today.

    Fore The Cause – May 15 at Birkdale ; beer, questionable golf, dinner, good times. Dress code: jorts, kilts, Loudmouth PBR trou. See you there!

  • Record numbers at Timberwolf

    15 came out for the POG Q this morning. I was told that has to be a record at Timberwolf so I’m going with it.

    COP

    One lap around the track to get loose then SSH, Merkins, DQs, Mountain Man Poopers (real exercise..look it up)

    Thang

    Burp Back Mountain- Partner up, 1 partner run backwards up hill and forwards back down 5 times while other partner is doing burpees. Switch every 5 times up and down hill. Finish when you do combined 100 burpees.

    Since I’m heading to Vegas this weekend I figured I’d break out a deck of cards for the Deck of Death- do number on card for the following exercises.

    Hearts-American Hammers/ Spades-Squats/ Clubs-Crunchy Frogs/ Diamonds -Merkins

    Kings & Aces are laps around the school

    It wouldn’t be a POG workout without the line of fire. Balls to the wall with 10 donkey kicks starting at both ends of the line, move down until everybody does 10. First round 10, second round 5, third round 5.

    Back to the flag, numberama, namearama.

    Thanks for everybody coming out. Glad I was able to lead this group!

  • A Dark Workout

    Hot Potato Q at Circus this morning.  Here is how it went down:

    • Johnsonville
      • COP
        • 10 burpee slaughter starter
        • SSH
        • IW
        • DQ
        • Suzanne Somers
        • 2-legged flutter kicks
        • Supermans
      • 11s with snatches and decline merkins
    • White Deer
      • Parking lot lunge escalator – stop every spots to do an exercise, increasing reps by 2 at each stop
        • High pulls
        • Lawnmower pulls
      • Mosey to the curb for 20, 10, 5 reps of the following
        • Sit ‘n presses
        • Overhead pulls
        • Skull crushers
        • APDs
      • Ring of fire – 10 merkins, individual choice
    • COT with YHC taking us out

    Here is what we learned today.  YHC was sleep deprived and void of an ability to lead.  Lighthouse is along for the ride.  White Deer and Johnsonville are not willing or capable of doing a backblast.  Thankfully the sum is greater than the individual parts.

    It was a dark morning.  The timers for the lights were off cycle.  It still did not stop the PAX from getting work done. 

    God is good all of the time!

    Attila

  • Breezy as Hell

    An elite 8 emerged victorious against the fart sack on a SOJ morning that felt like the middle of a wind tunnel. Here’s what shook out of those gusts

    COP

    Mosey around the bus loop and circle up

    While balancing against breeze preform SSHs, DQs, Russian Soldiers, Copperhead Squats, Imperial Walkers, Helicopters, Arm chicles (and reverse). Warm? Let’s mosey.

    THE THANG

    Exercise I – Dora

    Pace Car – run/climb up the steps/platforms on the west side of the school, perform two burpees and the top, run back

    Exercises – 100 merkins, 200 monkey humpers, 300 LBCs

    algore for the six

    Exercise II – Soccer Goal Loops

    Run the soccer field loop, perform 3 exercises up to 5. 5 loops. Dive bomber pushups, Lt dans, reverse crunches. Plankarama for the six.

    Exercise III – Curb crawls

    You know the drill, bear crawl from curb to curb. Merkins 5 down to 1.

    Exercise IV – Triple Check

    Pace Car – Run the bus loop

    Exercises – donkey kicks on the retaining wall, WWIIs on the side walk

    Indigenous peoples run back to the flag

    MARY – LBCs, Flutters, Hello dollies, rosalitas, Alabama prom dates and merkin ring of fire

    Numberama, Namerama, Flange Took us out.

    Please lift up DTH and his family on their mission.

    Fore the cause, see previous back blasts or ping Nancy Lopez or Wilson.

    Way to work this morning Fellas. YHC was still reeling from self inflicted soreness from Tuesday and the PAX brought the motivation. Have a great day and SYITG.

  • No this is not RAMM

    Half a dozen die-hards descended upon Mary just to leave her neatly trimmed bush(es) and explore her out-skirt(s)….This is what transpired more or less:

    Mosey, Merkins, mosey, LBC’s, mosey, Wheelbarrows up the MM stairs, mosey, 100 MC’s, mosey, 75 LBC’s, mosey, 50 Merkins, mosey, 25 Hello Dollies, mosey, Burpees, mosey, Catch Me if you Can, mosey, Culdesac Curb Crawls, mosey, Lindsays – Flutter Kicks and Hello Dollies, mosey, Merkins, mosey, WWII’s, mosey, Merkins, mosey back to flag and COT.

    Saab abides

  • Please don’t make us run

    Gathered in the parking lot and everyone started crying that they didnt want to do any running so Q had a call an audible.

    Mosey over to bus loop, helicopters, SSH, LBC, merkins..

    Round 120 donkey kicks, 20 demon crusher, 20 donkey kicks, 20 demon crushers to side up push press.

    Round 2- bear crawl with kettle bell between light poles, round the worlds between the next light poles the continued around the the bus loop. Once loop had been completed, then crawl beared between lights, then lunges, switching at every light until completed one loop.

    Round 3- 25 demon crushers to push press, 25 incline merkins, 20 demon crushers to push press, 20 incline merkins… 15…10…5…mosey back to parking lot…

    Number, number, no announcements, prayer..then out..