Category: Richmond, VA

  • Runners gonna run

    4 guys came out to run today — here is what happened.

    We ran.
    Haha.
    Farmhouse loop with a little extra
    Between 4.25 and 5 miles
    Lots of conversation.

  • Pigeons Driving Buses?

    2 SOJ Broga regulars were greeted by 2 Tuckahoan Brogiis on this Broga takeover attempt. Collars popped so lets get into it. Areas of emphasis included shoulders, quads, hammys, back, hips and grundle areas. Upchuck enjoyed the implementation of the stretchy bands to work out the legs. Shavasana was quite enjoyable with the culmination of DTH’s club remix signaling the conclusion of this Broga session. Good conversation regarding reading materials and interpretation of such. Good to have Upchuck and Lockjaw join in the early work as both are on the mend. Great work fellas.

  • New Blacktop

    Mr. Eyeroll was a no show, so EF took the Q and just decided to keep it.  Here’s what went down.

    COP

    • Don Quixotes
    • Imperial Walkers
    • Copperhead Squats
    • Helicopters
    • Hand Release Merkins
    • Freddie Mercurys
    • Alabama Prom Dates
    • SSHs

    Mosey to TES sign

    • Bearcrawl loop around sign and tree
    • Lunge a loop
    • Bunny Hop/ Duck Walk a loop

    Mosey down Lindsay to the W Drive Circle

    DORA w Partner

    • 100 Mike Tyson Merkins
    • 200 LBCs
    • 300 Monkey Humpers
    • Partner runs the loop

    Traveling Lindsay up Lindsay Dr over to Lindsay Ct

    • Carolina Drydocks/ WWIIs (30/10, 25/15…10/30)

    Love Hill up Lindsay Ct w Partner

    • Lunge
    • Bearcrawl
    • Broadjump Burpees

    Mosey to the Horseshoe infield

    Mary

    • American Hammers
    • Heels to Heaven
    • Flutter Kicks

    Ring of Fire

    MOLESKIN

    With the TES parking lots being re-blacktopped, the PAX had to make alternative parking arrangements.  With only 3 regulars and one downrange guest, parking was not a problem.  Glow from Greensboro was relieved to find out Hoedown is not a running AO.  YHC planned to get Faceplant in on the Q but had too much fun running the show.  Plenty of holes on the Q sheet, grab a slot.

    ANNOUNCEMENTS

    A few weeks left to complete the summer tour

    Pickleball tourney is coming soon

  • All the Way Down

    8 brawny HIMs met in the swampy morning gloom to kick this week off the right way. According to the female dog walkers who demanded strict merkin form from the PAX, this happened:

    Warmarama:

    5 minute mosey

    Overhead stretch, dead man hang, cherry pickers, Ukrainian soldiers, imperial walkers, copperhead squats, helicopters, SSHs, slow count LBCs, flutter kicks, and Freddie Mercurys (thanks to Gomer Pyle), merkins into a plank, right hand to right foot followed by left hand to left foot (arms extended overhead once in position), Fudd’s wife, Wilson’s wife

    The Thang:

    Horseshoe 11s, start with 10 Spider-Man merkins followed by 1 jump squat, proceed until finished

    *huff huff huff…okay, time for an audible. Stop at 5 Spider-Man merkins and 6 jump squats

    Four corners, lady of the night style:

    -10 werkins, 20 box cutters, 30 jump squats, 40 double-count mountain climbers

    Ring of fire followed by OYO stretching.

    Time called.

    Always appreciate an opportunity to lead this fine bunch; iron sharpens iron!

    Continued prayers for Liv, and for a young sailor Heist met at Busch Gardens who, at a young age, is dealing with major health issues and self-doubt. Thanks for our F3 brothers, and for our enumerable blessings which we sometimes forget and take for granted. Be a force for good, smile, give a kind word, for, it won’t be long, ‘til I’m gonna need somebody to lean on.

  • Pickleball and Headlamps

    Doubles anyone? 4 men of F3, blinded by the street lamps but ready for some dinks and bangers.

    Warmarama: Volley back and forth until light enough to play.

    The Thang: Non-F3 rules, play to 11, win by 2.
    Not sure about this bad return rule though…. Can you ace in Pickleball? No faults in Pickleball?

    NMS: Great having Nancy Lopez out this morning. Nancy picked up the game fast and had some great returns and volleys. Fudd was so excited about Pickleball he couldn’t sleep. The Bleeder streak continues.

    Step counter:
    Nancy Lopez: 3000
    Fudd: 3000
    Oyster: 3000
    Bleeder 5

    2 more practice Monday’s left before the Tournament, Saturday 8/26 at 6am.

    Oyster

  • Downrange at Duck

    3 studs met in the gloom while downrange for a vaca beatdown at Duck Town Center.  According to the crabbing family showing up in a golf cart, this is what went down more or less:

    5 burpee start, mosey to COP.  Intro, Disclaimer, mission,

    COP all IC: SSH x20, Ukranian Soldier x10, Imperial Walker x10, Hillbillies x10, Helicopter x10, Merican x10, Wide Arm x10, Diamond x10, Shoulder taps x10, Shazzam Mercian x10, Grass Angel x10, WW2 x10, Hello Dolly x10, Rosalita x10, Heels to Heaven x10, Freddie Mercury x10, Flutter Kicks x10, APD x10, Tuscaloosa Trailer Park Twister x10. Stretching, Wilsons wife, Fudds wife, Warrior. 20 minutes elapsed. Mosey to amphitheater.

    3 rounds 10 decline merican, 20 dips. Mosey ato 11s – scratch that due to crabbing family. Mosey to nature learning area.

    5 dips on each bench – like 20 of them.  Mosey to playground.

    Triple check.  5x or more pullups + squats, WW2 situps, timer runs a loop.

    Long mosey back to the flag.

    YHC took us out.  Prayers for all dealing with life limitations of alcohol.

    Thanks for letting me lead!

    Get some! 

  • Ultimate at Gridiron

    14 ultimate frisbee diehards declared no ground and pound at Gridiron today, unless you’re blocking handshake.

    Senior Frogs:   Wants a highlight reel
    Chum Bucket:   Rugby next week
    Attila:  Not below the knees
    White snake:  1 good knee
    Honeydo:  Welcomes the double team,
    Seymour:  Playmaker
    Bodos:  the only one wearing cleats
    Lighthouse:  wants more ultimate
    Pinto:  upset he didn’t wear a black shirt
    Roger Roger:  “China”
    Handshake:  Got a bit handsy.  DQ or left for work can’t remember.
    Oyster:  4thF.  Pickleball and Ultimate

    Bluemoon and Tater knew better than the rest of us and decided to call plays while modifying a workout. Get better soon boys, we’re bringing Ultimate all year long. 

    Oyster

  • Welcome Gecko

    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.

  • Banjo’s Birthday Bash

    15 hyped up party goers with 11 PAX dad’s and a gaggle of M’s and babies all circled up in Rockwood’s main parking lot to chase DTH around for 30 minutes, celebrate Banjo’s 5th birthday, and generally have FUN!

    The THANG: 

    • Circle up in parking lot
    • Welcome & Disclaimer
    • Stretch out a bit waiting for stragglers

    COP #1:

    • Mosey to the further bball court
    • Variable IC reps and silly movements to get the blood flowing
    • Chase DTH to the next COP

    COP #2:

    • Run and bear crawl to the WALL
    • People Chair
    • Hoedowns IC on the wall

    COP #3:

    • Scoot over to the hill
    • Duckwalk down, Bearcrawl up
    • Repeato for funzies

    COP #4:

    • Mosey over the middle ball field
    • DODGE BALL
    • Attempted to explain rules…gave up and let ‘em have at it
    • Penalty for taking a hit is doing a lap around the game area 

    Mosey BTTVSF for COT:

    • Counterama # 26
    • Namerama
    • YHC took the PAX out in Prayer

    NMS:  Fun times for the kids followed by watermelon on the playground, highlighted by a candy-filled piñata game. Happy birthday BANJO! Next School of Rock will be 9/2. Thanks for the honor of loving on your kids a bit. SYITG, DTH

  • Rockin Tunes, Rollin Balls

    A hefty squadron of SOJ’s finest formed up at Rockwood to refine their steel in the DTH furnace. 8-counts abounded, classic beats exhausted, and balls were skillfully handled. The envious walkers observed the following badassery:

    The THANG: 

    WARMERAMA: 

    • Mosey to the further bball court and circle up
    • Welcome & Disclaimer
    • Nancy Kerrigans x10 ea leg – welcome home brother HARDYWOOD! 
    • Don Choppers x10 IC – mash up DQ’s and Helicopters – an 8-count that was truly appreciated in accolades of mumble chatter hilarity 
    • Double-dip Lt Dans x10 IC – yep, another 8-count mashup
    • No Cheat Mericans x10 IC
    • Opus x10 IC
    • WWII x10 IC
    • Rosalita Dips x10 IC
    • 8-ct Burpee x10 IC

    COP #1:

    • Mosey around to the far lot
    • MUSICAL OPENER – yes friends, welcome back to your favorite Middle School dance  number with THE MACARENA! – Squats to the beat, hand movements extra credit (lookin at you FLORENCE and CHA CHA!), and do a burpee for each “heeeey macarena”

    COP #2:

    • Mosey to the long middle lot
    • Split into two teams, planking on parking space lines facing each other
    • CATERPILLAR – last man box jumps over his planking teammates to the front and planks up on the next line, entire team gradually progressing the length of the lot
    • Losers – x10 Burpees
    • Winners – x5 Burpees

    COP #3:

    • Mosey over to the forrest loop entrance and assemble at the gazebo picnic tables
    • PICNIC TABLE MADNESS
    • x3 Rounds alternating Wing Nuts (x10 IC) and x5 rounds of Marios (box jumps up and over picnic table)
    • Partner up
    • x3 Rounds alternating Coyote Ugly’s (x5 up/down) and Hail Mary’s (x10 dips each per round) 

    COP #4:

    • Mosey back to the middle baseball field
    • Split up into two teams
    • BURPEE DODGE BALL
    • Classic dodgeball x10 minutes but PAX getting hit with the ball are blessed with a x3 Burpee penalty and run the outside of the baseball field before retuning to play – kudos to team NTB/HARDYWOOD/MEATBALL/MUDSLIDE for wiping out the competition! 

    COP #5:

    • Mosey back to the basketball court
    • MUSICAL FINISHER:
    • Beach Boys “I Get Around”
    • PAX complete LBC’s to the beat, then break into Box Cutters for “Get Around / Round”

    Mosey BTTF:

    • 2 minutes of Squats and SSH’s

    COT:

    • Counterama # 17
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Spectacular showing at Rock&Roll and awesome to have Hardywood back with the PAX! Shout out to KIMURA who posted to FOUR boot camps in his very first week in F3!!! Thank you all for humoring the shenanigans. Keep headlocking your coworkers and neighbors – they need this as much as we all do! SYITG, DTH

    Announcements (SEE SLACK!)

    • Mon 3rd F SOJ Coffeerama, 0530 at Starbucks off Huguenot/Robius
    • Next Friday SOJ Happy Hour after work at Diamond Billiards
    • Homegrown Half on 8/19