Category: Richmond, VA

  • Pre Game Warmups

    2 of New Kent’s mightiest HIM’s arrived extra early to take place in some Extra Credit activities! Commando covered just over 3 miles of heavy duty rucking while YHC completed 10k of running, we even finished up with enough time to join up walk and mumble chatter for a good 15 minutes before getting started with some hockey ball exercises down at The Lumberyard!

  • Stanley Cup Playoffs New Kent Series

    2 F3 PAX players emerged from the gloom with their hockey gear and a 50 lb Sandy Cup bag on the new PFP basketball court! YHC didn’t have much planned other than envisioning shooting ringers (balls at the basketball posts) and doing victory laps with the sand bag performing overhead carries as if it were hockeys holy grail.

    Warmarama involved some recovery stretching routines:

    • Deadman Hangs to Michael Phelps
    • Busch Garden Machines
    • Arm Circles
    • Clappers High & Low
    • Alabama Prom Dates
    • Leg Stretch Variety

    The Thang Gets Complicated

    Each PAX takes 3 shots on. The post. We missed em all. PAX 1 puts the sandbag on his shoulders in shame and does a loser lap around the court while P2 performs the most perfect form of merkins. Switch.

    Another round of shots(no goals scored here). Pay the price by honoring the Great Wayne-O by performing 9 ct lunges, then 9 Merkins & 9 LBC’s, continue until 9 sets are completed.

    Shots! But first do an 8 ct buy in of Bobby Orr’s (aka Wojo Squats) This type of pattern continued throughout the remainder of the workout, with buy-in exercises to take 3 shots. By this time we were using a trash can to shoot at(reminds YHC of his childhood, thanks Commando!)

    Perform Warren Foegles (aka Bear crawls) across the court and back.

    Perform 9 Nate Dogs (aka speed skaters)

    Perform 8 Eric Lindros sandbag checks (toss)each

    Perform 33 Patrick Roys (WWIIs)

    Perform Half court Nazem Kadri’s (place stick in front of you, jump squat, hold squat position to reach back placing stick back in front to continue jump overs)

    Perform more Warren Foegles and end it with 9 Tummy Sticks(aka WWII feet to feet passing the sick to one another.

    Excellent workout this morning Commando, I had a blast with this one!

    Announcements-Choo Choo has his 2 year and 300 posts coming up fast, stay alert!

    New Kent family ruck/hike coming June 7 at Cumberland Marsh Trail, more details to come.

  • If Hardywood asks you to Ruck say no

    7 men said yes to showing up in a city park at 0500 on a Saturday to do tough stuff. Hardywood had the great idea to do a pre-ruck before the Flatline Celebration Q. Several of us said yes and were excited until Hardywood opened the trunk of his car and we saw his “toys”

    Everyone grabbed a tool of masochism: (2) Cinder Blocks, (3) 40 pound Sandbags, (1) 70 pound Sandbag, and (1) 40 Pound Testicle Trauma Bag.

    Every 5 minutes we rotated through the Pleasure Tools.

    50 minute Ruck with our bodyweight plus no less than 60 pounds.

    NMS – Great times. Everything today felt like a OG Dogpile

  • Bermuda Triangle: The Newest Running AO

    A triumphant trio made it out to Goyne Park for the latest edition of The Bermuda Triangle. Broadway and Shooter were anxiously waiting for the Q when YHC pulled in at 529am.

    “Let’s Mosey!”

    To the streets we went, for an easy 2 mile run.

    Then back for a Four Corners with 25 Jump Squats at each corner. And finish up with about 10 minutes of Mary.

    Good work men!

  • F3-The Perfect Example

    Arrival 0525 and several PAX members were getting after it with the ruck sacks!

    It was appropriate that Gumbo arrived first. He EH’d me 9 years, 4 months ago! Dressed in gym dyke, ready to work.

    With no watch or time keeper, YHC asked DK for time keeping help with some Garmin watches obviously not being synced up.

    0600—–half slaughter start……5 Burpees. Mosey to Carillon Circle. COP…..we did some exercises but YHC saw a big group. Mosey to The Lawn. GO TIME!

    Activity 1= Run the length of The Lawn. Every 25 yards or so, 25 merkins. Running back, 25 LBC’s every 25 yards.

    Activity 2= Dora. Partner up. 150 Merkins, 250 Squats, 350 SSH. Runner….up and around the Carillon.

    Activity 3=Partner Leg Toss. Each PAX member does 100 PLT’s. These were a beast!

    Mosey to the Pipeloop. Absolute must in the summer time!

    Activity 4= Triple Check, partner x 3. Squats, LBC’s, and of course, Runner on the pipeloop! But….ran out of time.

    Mosey back to The Flag!

    Numberama, Namerama,

    Announcements: Memorial Day Convergence, 0700 at Dogpile!

    No Show (FNG) has a national prayer group with his work friends. Working on linking F3 with his friends.

    YHC took us out.

    NMS:

    41 PAX at Dogpile is beautiful! YHC cannot express his words or feelings enough regarding the show of support and the love felt this morning. Vinny from C’ville, Hardywood from Amelia, and several other Brothers who have not seen Dogpile for a bit! Thank you to all Brothers who posted. Dogpile=Best AO Ever!!

    YHC has an important day coming up on Wednesday. I remember that first drive to Dogpile, 9 years and 8 months ago, and I saw Big Blue. The memories, van rides, cups of coffee, cold mornings, mumble-chatter, and most importantly, the friendships, have blessed my life and made me strive to be a better person! YHC cannot thank you Brothers enough!!

    The camaraderie we share in the gloom and on the AO is second to none. My cup is full and we got it all out this morning! YHC cannot think of a better example of fitness, fellowship, and faith!

    Thank you to Snuff and Kubota for making 2nd F possible!!Chick-Fil-A is always a hit. And of course we drank coffee-none left!!

    Loud and Proud,

    Flatline

  • 5k at the Airport

    I was trying to figure out a way that I could make Dogpile, leave then head to Chesterfield County Airport for the 5k run today. I realized it was not going to happen so fartsacked a little longer this morning, headed over to get ready. I saw Pierogi, then Magnum who I haven’t seen in ages appeared. Overall about 200 runners turned out, we were on the runway then in between the small hangars, back towards the front part finished where we started. Pierogi and Magnum were gone, I wanted to be under 30 minutes and was successful in that goal. A good one will do again or one like that

  • Turf Field Audible

    Six posted at Grid Iron this AM and after our first exercise of cleaning up the parking of trash (darn kids), and our brief warm up, we voted to stay dry (no actual Grid Iron) and took a mosey to turf fields.

    On the way over we paused for some Squats, followed by a Lindsey of Dips and Steps Ups. Then to the field for 2 rounds of 4 corners:10 Merkins each corner, then round two had 20 different exercises at each corner (Carolina Dry Docks, Squats, Lunges, WWIIs).

    A ”Tame Beast” (less running with just one direction down the field) came next with 6 stops of:

    • 6 Merkins, 6 Carolina Dry Docks, 6 Side Crunches each side, 6 Squats, 6 Lunges, and finally 6 Burpees.

    Ab Break next:

    • 10 Irish Hammers, 20 WWIIs, 30 Crunches, 40 Side Crunches, 50 2 count American Hammers…then 50 two count Flutter Kicks, 40 Crunchy Frogs, 30 Heals to Heaven, 20 Dolly’s, 10 WWIs

    Left field and stopped by benches for: 10 Decline Merkins, 20 Dips, and 30 Incline Merkins. Repeat.

    Playground for: 15 Head-Shoulder-Knees, 15 Muhammed Ali’s, 30 Air Presses and Toes, 2 sets of 10 Mike Tysons and 2 sets of 20 Pole Smokers.

    Stretch…and we’re done 🙂

  • Who’s pitching and catching

    4 men posted to Manndate for some iron action. Corned Beef brought his clubs so the PAX setup rotating stations with a mosey timer.

    Stations included squats, deadlifts, curls, figure 8s and various club exercises.

    Some boat canoes and GRAMS to close out. Numbers, names, Corned Beef took us out.

  • Butt Sniffer

    Thirteen gathered to sniff each others’ butts and put down a few miles.

    Here’s where:

    • Exit Godwin via Maremont
    • R on Raintree
    • L at Raintree Racquet Club and loop around the lake
    • Continue on Raintree
    • L on Deepwood Cir
    • R on Raintree
    • L on Falconbridge
    • R on Pump
    • Back to Godwin and SF

    Numberama, Nameorama, COT

    MOLESKIN

    Third Friday of the month is now Bring Your Dog to work day at Currahee.  Just don’t do so if you’re an FNG.  Or maybe do.  Salt Lick has an interesting new way of conveying his name during the COT. 

    ANNOUNCEMENTS

    Prayers for Charlotte

    Flatline Q at DogPile tomorrow

    Memorial Day convergence

    Flatline/ Offshore Happy Hour TBD

  • No crabgrass no cry

    https://suno.com/s/DEsZYaBAs6BsZwHr

    No Crabgrass No Cry
    A Reggae Anthem for the Gloom

    [Verse 1]
    Early morning, sun just rising low
    PAX assembled, ready for the show
    We looked around, no Q in sight today
    Crabgrass fart sacked, he just slept away
    Mmm, don’t worry ’bout a thing
    El Heisto stepped up, yeah he answered the call
    Don’t worry ’bout a thing
    ’Cause every little thing, we gonna work it all

    [Chorus]
    No crabgrass, no cry
    No crabgrass, no cry
    He fart sacked on us, but we don’t know why
    No crabgrass, no cry

    [Verse 2]
    El Heisto warmed us up, got the blood flowin’ right
    Prenoman Lane and Sultree in the morning light
    Hills were calling, legs were burning free
    Triple checks on abs, yeah the six was suffering
    Mmm, don’t worry ’bout a thing
    We circled up and ran the Indian way
    Don’t worry ’bout a thing
    Back to the flag to start the coupon play

    Chorus]
    No crabgrass, no cry
    No crabgrass, no cry
    He fart sacked on us, but we held it down
    No crabgrass, no cry

    [Bridge]
    El Heisto says — pick it up!
    El Heisto says — lift that thing!
    Swoop wasn’t listening, oh no no
    Dropped him down for burpees, watch him go
    Swoop got caught, didn’t hear the word
    “El Heisto says” — lesson well deserved
    One penalty burpee, down and back up high
    That’s the price you pay when you don’t comply

    Verse 3]
    Now we lift our voices, got some praise to sing
    Globetrotter’s PAX, let the good news ring
    Hermey’s little one, the cancer’s turned away
    Healthy and free, yeah, we thank the Lord today
    Mmm, these are the things worth crying for
    Tears of joy and gratitude, yeah
    Hold your brothers close
    And thank Him for it all

    Chorus]
    No crabgrass, no cry
    No crabgrass, no cry
    We carried on, yeah we held it down
    No crabgrass, no cry

    Outro — slow and mellow]
    Saturday’s coming, Dogpile’s gonna lead
    Flatline and NtB, send them off with speed
    One last sendoff party, afternoon sun high
    Raise it up for brothers, raise it to the sky
    No crabgrass… no cry…
    No crabgrass… no cry…
    Every little thing… is gonna be alright…
    Every little thing… is gonna be alright…