Category: Richmond, VA

  • A new metric for fitness–the Wilson Burpee Scale

    8 Pax gathered on a surprisingly warm mid-December morning.

    The Thang

    COP:

    Arm circles w/o cadence switch directions and angle of palm on Q’s command.  Imperial Walkers 20x, SSH 20x, LBCs 20x, Mountain climbers 20x.

    Mosey to the star for a tower workout.  Pair up, bunny hop up stairs and proceed around the back of the carillon until you meet your partner, then proceed doing the backwards version of the exercise until you reach the steps.  Run back down the stairs to the star.  1st Bear Crawl/Crawl Bear. 2nd Duck Walk/Backwards Duck Walk, 3rd Crab Walk/Backwards crab walk, 4th Lunges forward and backwards.

    Mosey over to pullup bars.  Partner up.  Do max pullups + 5 with help from partner.  Switch roles.  3 sets.

    Mosey to the carillon field for 4 Corners Choose Your Poison.  For each evolution, the Pax chose arms, legs, or core.  Once chosen, the pax did the same exercise on all 4 corners.

    Rnd 1: Arms: 10 close grip merkins; Legs: 10 Storm Squats; Core: 10 cross leg lifts.

    Rnd 2: Arms 20 merkins; Legs: 20 Ball Dippers; Core: Freddy Mercury.

    Head over to Vita course for Burpees or a 1 mile time trial.  Each Pax could choose to do 100 burpees or run around the vita course (1 mile) at max pace.  The Burpee group’s goal was to complete their 100 Burpees before the last runner completed the circuit.

    Head back for ~100 meter sprints.  1 at 50%, 1 at 75%, and 1 at 100%.

    COT

    Moleskin:

    Last week YHC learned that the rest of the PAX places bets on when he’ll show up (as I’m usually one of the last guys to post).  So this morning, I arrived early and snuck up on the gathered PAX taking a running route that placed me behind Swirly’s Woodfin truck.  I enjoyed the extra few minutes of joking in preparation for the workout and will plan to arrive early more often.  Aisle 5 was in a particularly jovial mood and asked me if I ever stop flexing my legs.  Nope, permanent flexion. Actually, I would gladly exchange my rippling legs for those 6 inches longer.

    For the workout, YHC chose the pick your poison so that he could avoid doing any Merkins as his pecs and back are still sore from the 5000 Merkin challenge.

    We were able to calibrate our 1 mile times to a new metric–which I will call the Wilson Burpee Scale (WBS) .  In this first iteration, the numbers ranged from 80 to 110.  YHC finished in 80WBS, Rosie ~85 WBS, Grizzly came in at ~100 WBS, and Aisle 5 was at 110 WBS.

    It is great to see that Winstons is becoming a Dogpile regular.  He particularly impressed today on the Carillon exercises.  And, Rosie and Aisle 5 have some serious wheels on the sprints.  Aisle 5’s back stride is particularly impressive on those all-out sprints, I think his heel comes almost as high as his head!  I’m still in awe of Blood Test and Grizzly who push themselves hard and earn their Respect/Respect and Respect, respectively.  Swirly, as usual rocked the Pullups and Merkins.

    This was a tough workout, but you guys are a pleasure to lead.  Good attitude, guys!

    Announcements:

    It is Virgin Q week!  Lab Rat on Sunday, Circle K on Monday, Rosie on Tuesday, and Aisle 5 on Wednesday.

    HDHH will happen on Wednesday.  Lockjaw is in charge–

  • Ab Reformation

    50 degrees and mostly sunny at the GridIron this morning.  3 of the PAX gathered in the quiet parking lot (youth football season has concluded) – the only noise being the grunts of J’Ville who decided to pregame by getting a jump on his daily Burpee count.  Inspired by J’Ville, YHC determined to keep it a simple, no frills, grind-it-out core-centric workout as follows:

    COP:

    X25 SSHs IC
    X25 Seal Jacks
    X25 IWs IC
    X25 APDs IC
    X25 DQs IC

    Mosey onto WildCat GridIron and run a fly route to the scoreboard:

    X25 APDs IC
    X25 Southern Gentlemen Side Plank Dips IC
    X25 Yankee Aggressor Side Plank Dips IC
    X10 Burpees OYO

    Mosey to Pillars:

    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – ALL CAPS OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – lower case OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – ALL CAPS OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – lower case OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – ALL CAPS OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – lower case OYO
    X10 Burpees OYO
    1 minute of Plank Jacks
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – ALL CAPS OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – left leg A-L and right leg M-Z lower case OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – right leg A-L and left leg M-Z ALL CAPS OYO

    Sprint, run, and/or mosey back to picnic table pavilion by parking lot.

    COT: Groh shared his experience this week at the funeral services for his good friend, Brian – an athlete who died young, a loving husband and father, and a firm believer in eternal life through his Lord and Savior, Jesus Christ. With her father firmly at her side, Brian’s wife and the mother of his three children, praised God for the exceptional life of her late husband, even as she mourned his passing and bravely shared the family’s sharp pain of missing her husband and the children’s father. Of the many things he could have asked of God, Brian asked that during his remaining earthly life he would be blessed with better knowing God. Groh is confident that Brian’s prayer was answered, and that Brian shared that knowledge with his family to his last breath. The Pax were blessed with this moving testimony. We closed in prayer, asking that in these difficult times Brian’s whole family be comforted, and expressing gratitude in this season of Advent for Jesus — Wonderful, Counselor, the mighty God, the everlasting Father, the Prince of Peace.

    Moleskin: There was some levity during the finishing run — J’ville was determined to finish first and he feebly alleges that YHC’s superior (and winning) pursuit angle was really a shortcut (Groh wisely stayed out of the fray, concluding that the dispute was beyond resolution). Otherwise, there was a solid business-like attitude at the AO this morning with negligible MumbleChatter.  Even quieter, appropriately so, during COT.

    Next week at Coffeeteria (Daily Grind) – post-game fellowship taking a look at Isaiah 9:6. DogPilers: even if you don’t double-dip, please feel free to join us!

    Be on your guard; stand firm in the faith; be courageous; be strong. Do everything in love. 1 Corinthians 16:13-14

  • Super 7’s in Full

    17 strong men posted on a perfect winter (?) morning to enjoy some light jogging mixed with a vigorous beatdown.  Here’s how it went down.

    THE THANG:

    Mosey to the NW corner of the school for COP

    SSH x 25

    Copperhead Squat x 20

    LBC x 25

    Merkins x 10

    Don Quixote x 21

    Mosey to the soccer field on Cary for Super 7’s: line up on the near sideline, do 7 Burpees, run to far sideline and do 7 Merkins and 7 Squats and run back.  Repeat x 7.

    Mosey to track for Dora 1-2-3.  Exercises are Merkins x 100, Flutter Kicks x 200, Dips x 300.  One man does the exercise while the other runs one lap around the track.  Switch until all reps are completed.

    Move to area between track and tennis courts for 5 Minutes of Mary:

    Alabama Prom Dates x 20

    Boxcutters x 21

    LBCs x 30

    Hello Dollys x 20

    Mosey back to shovel flag for COT.  BT took us out.

    MOLESKIN:

    YHC was anxious to complete a full Super 7, and in doing so decided that he is glad that he is not doing the December Burpee Challenge.  The lower back is tender.  Although it was dark, it appeared Swirly and Toga lead the way from what YHC could see.  Turns out that Saab is a beast as well and performed like a champ.  In YHC’s opinion, the Dora 1-2-3 was the perfect compliment to the Super 7, although 300 dips turned out to be a lot.  Nice work pounding them out.

    Although YHC didn’t hear a lot of mumblechatter during the actual workout, the pre-game banter and post-workout chatter are priceless and are the secret sauce to this PAX.  Pre-game talk seemed  to center around the historical driving missteps of the PAX, most notably those of Lockjaw given his recent accident.  Thankfully, he is no worse for wear, and when YHC said that he had heard the police had given Lockjaw some unnecessary grief, Lockjaw promptly replied, while grinning ear to ear, that the cop screamed at him to turn off the instructional cadence tape that was playing in the car. Lockjaw is damn funny if you didn’t know already.  Further, Lockjaw is apparently getting driven all around town until his car is repaired and caught a ride with Saab to the workout.  At the end of the workout, he simply looked at Saab and stated “Homeward.”  It’s Lockjaw’s world, we’re just living in it. TYA had some typical anti-southern vitriole regarding lack of driving abilities in marginally challenging weather conditions (i.e.light rain), followed up with a story about an accident he had in his youth while acting like a typical Yankee.  We’re just glad you’re hear, TYA.

    Before 0530, YHC had laughed out loud at least 5 times, and over the next hour sweated, grunted, maybe cried out in pain a little, encouraged, was encouraged, congratulated and was congratulated multiple times.  What a way to start the day, boys.  You guys are awesome.  There aren’t many better reasons to get out of bed so early, and we were even missing some notable regulars.

    Announcements:  Special prayers and concerns for Lab Rat’s dad who is fighting cancer.  Lots of positive vibes coming your way, my man.  Also, The Scream is going to be out of the mix for a little while.  The PAX wishes you well until and anxiously awaits your return.  In other news, normal workouts this week/weekend, Lab Rat can cook like a champ, our Trail Run team kicks ass, and YHC became a member of the Woodfin Home Team family of satisfied customers. Update your home security NOW with the Woodfin Home Team (note: whole house logo wrapping is an OPTION, not a requirement, and although it is strongly suggested you replace your dog with a Woodfin German Shepard, it’s again not required).  ***paid for by Bleeder, who is dearly missed as he rehabs for ski season.

    A hearty “AYE!”

    -BT

     

  • From whom the Kettlebell Tolls


    7 Strong posted today for a non-running, non-burpee, Beatdown at SOT. The Gloom was prevalent this morning as the the dense fog increased before the dawn.

    THE THANG

    Mosey to First COP

    30X Don Quixote
    12X Merkins
    30X Imerial Walkers
    30x LBC’s
    30X Hill Billies

    Pick up a Kettle Bell Weight of PAX’s choosing

    Exercises with Kettle Bell
    Lifts’, Rows, Knee bends, Bicep Curls, Tricep Curls, Figure 8

    Pushorama
    Merkin, Wirkin, Diamonds

    Back to Kettle Bell

    Repeat Lifts, Bicep, Tricep

    Russian Twist
    Without weight 20X
    With Weight 10X

    Pass weight to Left

    Without Weight 20X,
    Pickup Weight to the Right, 20X

    Repeat process 4x

    Six minutes of Mary

    75X LBC
    20X Hello Dolly’s
    20X Rosalita

    Superman

    COT

    Wilson took us out in relaxed “Hey God, it’s me, Wilson” prayer

    MOLESKIN

    After the first Mosey, which was about two feet, YHC announced to the PAX that my knee had suffered an injury last week, and that YHC was on restrictions with anything to do with running or even mentioning the word running. Fudd asked how the injury occurred, YHC explained that the knee had been hit by a lucky horseshoe last Thursday. Fudd seemed disappointed that he was going to running all over the AO this AM. When the PAX looked over toward the curb and witnessed the row of Kettle Bells placed on the curb, a few groans and mumble chatter were heard.

    KUDOS to Rosie for picking up the heaviest KB of the lot, and keeping with it through out most of the Exercises. YHC was curious to see who would have the courage to to pick up the lightest hot pink kettle bell(still 10 Lbs). Wilson made the courageous decision that he would opt for the lighter KB after the first series of exercises. On a side note, Wilson was apparently not willing to run to the AO because of the erie feeling that Fog was putting out this morning. (Note to self, Put up sign for Wilson at AO without naming him directly as to embarrass him, Caption should read, “Lost Balls, If Found please return to Wilson’s Wife”) (Also, Should ask Aisle 5 if he saw any evidence of them as he ran home in the Dark.)

    YHC is pretty sure this is the first KettleBell workout to hit RVA. Swirly mentioned that the Stock clerk at Dick’s was probably pretty annoyed that they are having to restock so many Kettle Bells at once. Thanks to Swirly for making the KettleBell Suggestion, Anyone who wants to use them for a workout(and ruin the Shocks in their car) is welcome to use them.

    Announcements:

    All RVA F3 Members are invited to Attend the Christmas Party at LugNut’s Office at 3106 Lanvale Ave, on December 17th at 4:30-6:30PM.

  • Old Glory flies Proudly at #NoToll

    15 Faithful and 1 good-natured FNG (friendly new guy) gathered for the another round of #OldGlory at #NoToll. The temperature was cool and dry, which made for a very pleasant Old Glory run. Here is how it went down:

    THE THANG:

    Mosey from the front parking lot with shovel flag to the front soccer field. Plant Old Glory in the field nearest the parking area. Start with a quick 1 mile run (2 laps of complex), during which YHC gave a quick disclaimer. Plank to regroup and run loops around the AO with 4 exercise stations at the corners:

    Station 1: Merkins (American style push-ups) x 20
    Station 2: Jump Squats x 20
    Station 3: Burpees x 10
    Station 4: WWII Situps x 20

    Complete as many loops as possible in 20 minutes (by 6:03 today), then gather to run another mile around AO at an easy pace with the leader carrying Old Glory the first lap, and others stepping up to carry Old Glory when the mood strikes them.

    End with planks, then 10x rotating planks in cadence.

    Mosey back to front parking lot with Shovel Flag for COT. YHC took us out with a COT.

    MOLESKIN:

    This was a strong performance by all. Rosey was the frontrunner throughout the workout, showing substantial improvement. Sippy Cup better be on his toes because I sense a rising tide of competition. Swirley was trying to chase down Rosey and in doing so, exhibited improvement from last time as well as consistent strength in all fitness areas. YHC was chasing Swirley, but not gaining ground.

    I have moved the results from Old Glory to this Google Sheet — here (click link). If I got your progress wrong, or if you need to edit the spreadsheet in the future, then send me a PM or email.

    Big welcome to KFC. That was a relatively tough F3 workout to start on. You can expect 2-3 workouts like that a month if you attend regularly. The remainder (other than designated runs on Friday and Sunday) tend to be more bootcamp oriented. KFC performed well in his debut, and we look forward to seeing him grow stronger of the winter.

    Since Brain Tumor was not slated to Q, the PAX was a bit surprised when they noticed that YHC was carrying the flag rather than planting it. #PricelessGroansOfGloom

    ANNOUNCEMENTS:

    Normal workouts this week, but we need Q’s for #SourceOfTruth and #DogPile. Check out the Sheets. I believe Brain Tumor said he would cover #45MinutesOfMary, but it is not locked down until someone signs up on the Sheets.

    F3 works (and is free) because participants lead it. If you feel like you are ready to start Qing and you want help spreading your wings, then let me know. I am happy to share a workout and get you started.

    Great job today. AYE!

    -Jville

  • The Beast with 2x the Burpees at #Gridiron

    Four of the faithful posted on a chilly Saturday morning with gloves on their hands and gloom on their faces. Johnsonville planted a VSF, and this is how it went down, more or less:

    COP:
    25x ssh
    25x don quiote
    10x merkins
    15x slow squats

    mosey to playground for COP:
    20x burpees OYO
    25x ab wheels
    25x lat pulls
    25x LBCs

    mosey to small pavilion by playground for COP:
    8x burpees OYO
    25x dips
    25x step ups (left foot lead)
    25x step ups (right foot lead)

    mosey to school house
    triple-play (wall sit, plank, run, repeat x3)

    indian run to top field above track
    The Beast (Carolina drydocs, burpees, freddie mercs, WWI situps, burpees, LBC)

    mosey to VSF

    discuss upcoming events
    discuss friends/family in need of prayers
    COT

    MOLESKIN:

    Perhaps because the burpees had been pre-announced, this workout featured only most hardened attendees and no double-dippers. Jolly Rancher is clearly the fastest at burpees, although I think it does help to be only 55″ tall.

    Flip Phone is also quick at burpees. Fortunately, his “sprinting” during the Beast is not up to par with his burpeeing. Thus, YHC could keep up. Groh continues to show strong improvement across the board. YHC is hoping to add a weekday morning to Groh’s week.

    When the workout ended, it was unusual not to see Earthworm take off at a 9.58 second/100m pace (for about 7-9 steps). We are looking forward to his return from Texas next week.

    Congrats to those who ran the 10 miler this weekend. Looking forward to hearing about the race.

    I have Q tomorrow at no toll. Hmm… What to do?

    Johnsonville

  • Sunday morning Trail run

    1 PAX posted for the Sunday morning trail run on the Buttermilk.  Wondered what was going on for a while….standing out in the cold all by my lonesome (cue Roy Orbison), and then was reminded by a fellow trail runner that passed me 1 mile in that the Bear Creek 10 miler was the same morning.  Figures that the first Sunday trail run I’ve done since July is the one where no one else posts.  No worries……it was a glorious morning for a run along the river.  The sun was burning the fog off the water, and geese and ducks were out in abundance. Mornings like this are why I run….the beauty of God’s creation compels me to thank Him for the privilege of enjoying it.  Ran east along the north bank, across Belle Isle, and back along the south bank to the nickel bridge crossing.  Total time 1:09, distance 6.45 miles.

    Fudd

  • Bear (or Beer) Creek Trail Run

    8 Faithful F3ers and 142+ other folks posted for a trail run at Bear Creek State Park. Weather was a little chilly to start but was glorious by end of the run

    The Thang:

    5 mile out and 5 mile back trail run. Try to follow the white markers and white blazes on the trees to stay on route.

    Moleskin

    Much like the BRR descriptions of the terrain, the Bear Creek description that YHC received from Saab and LockJaw was nowhere near what was described. Relatively flat, no significant elevation changes. I saw no flat ground the whole run and although the elevation change was not a mountain goat hard leg, there were some pretty good hills. Five (or more) stream crossings along the way. Thankfully the recent weather left the stream levels low and at most the water hit the top of your shoes.

    First trail race for several of us. I know that it was the virgin trail run for Splinter, Oyster, Offshore, and TYA. I know for sure that Saab, Lab Rat and Lockjaw have done trail runs before. Not sure about Honeydo.

    Tclaps to Lab Rat for the post race meal. He threw together a rice, chicken and hot dog treat that hit the spot post race. Great second F after the race with a variety of adult and non adult beverages available. Splinter and Oyster’s daughter enjoyed a post race chocolate milk. Tclaps to Oyster wife for the post race Dunkin Donuts. Beer and donuts are a great combination.

    Much talk after the race about the BRR and this experience. Saab declared that he would most likely not do the BRR again because “how could it possibly top the first experience at the BRR”. Well, I say that we find out how.

    Back to the RVA trails next week.

  • Helping Wilson with his burpees

    8 faithful woke up extra early to scrape the frost of their windshield and come to Dogpile for a good Saturday morning beatdown.

    THE THANG:

    Mosey to circle for COP:  SSH x25 , Merkins x12 , Imperial Walkers x20 , Flutterkicks x25, Burpees x10

    Mosey to Carillon field for Tabatas:  Alternate Broad Jumps & Lunges until other end of field.  From end of field run up boulevard up to the turn and back.  Stop at every lamppost for 1 burpee. 20 in all.  On way back audibled to 2 burpees per post.

    Tabatas back to other end of field again:  Broad jumps & lunges.

    Mosey back to cirlce & partner up:  Partner should press x20 then planking partner wheelbarrow to center of cirlce & 10 decline merkins.  Switch partners, 2 sets.  Finish with 10 burpees

    Mosey to Amphitheater for Incline Merkin Ladder: Up to 8 Steps.  After done complete 20 walk-out bear crawls.

    Mosey to bowl behind theater for Jacobs Ladder to get Wilson above his 100 burpee mark for the day.

    Finish with Mary at the flag:  30 LBCs, 50 Boxcutters.

    MOLESKIN:

    YHC signed up for Q for purely selfish reasons, to minimize running to save YHC’s legs for the Bear Creek 10 miler.  The PAX responded well with a burpee & shoulder heavy beatdown.  For the last several weeks it has been funny as the PAX has been able to guess when Sippy’s light would come over the hill at 3 minutes before 6.  Winston shared that Sippy hurt his back and was out for Dogpile, hope you get better soon

    Good workout today men!

     

  • Coming in Hot

    10 fast faithful and 1 FRNG posted for a run Friday morning. Weather was perfect for a run, mid 30’s and clear.

    The thang:

    All run from school on Commonwealth to Monument, right on Monument. 4 mile turn at THE Boulevard, 5 mile turn at Allison, and 6 mile turn at Stuart Circle. Circle back on monument and then left onto commonwealth and back to shovel flag.

    Naked Moleskin:

    I pulled into the parking lot at 5:26, one car (Toga) in my rear view mirror and Sippy Cup parking his bike. No Swirly, no Bleeder, very strange. Thought we were going to have a small group this week, but the folks started to stream in to the parking lot. By the time was all said and done there were 11 of us on the run, including two clown cars (Toga and Lockjaw in one Circle K and Lab Rat in the other).

    YHC gave directions to all and warned everyone that although it was a very simple route, the last time we did this route, Swirly got lost. Circle K and Lab Rat being the last two to arrive missed the warning. As Lab Rat was running with a group of four he was easily able to navigate the route. Circle K on the other hand managed to get off route. He claims he was not lost because he always knew how to get back to the school. You make the call.

    Welcome to Tramp Stamp. Friend of Marv’s who showed up for his first posting. He had a good run finishing with the 4/5 mile group. Tramp Stamp is an Ex-UVA baseball player who currently runs SkyZone. Marv being a good host suggested Tramp Stamp and having no other more humiliating name, it stuck.

    Kotters to LockJaw who posted for a run for the first time in a long time. He was trying to prepare for Saturday’s Bear Creek 10 miler. I think one four mile friday run should be ample preparation for a ten mile trail run!

    Good luck to all who are running Bear Creek on Saturday.