Category: Richmond, VA

  • 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

  • Stretch and loosen up we shall

    I arrived at 630, saw a few guys to the side and went “wait am I late or something?” I wasn’t, a group of 5 came out to help get their bodies ready for a DTH beatdown. Started out with some neck rolls(an area we don’t work a whole lot) to help loosen the neck and start to wake the whole body up. Then onto the body with a little horse stance/arms extended combo(hips, inner thighs, chest and shoulders). A quick moment to extend the arms, back to the horse stance(switch up the position of the shoulders). Then a little good morning stretch with arms extended(legs especially hamstrings, a little core cause you need to help balance)

    I brought the bands to help stretch out the legs and hips. The band went around one foot, bring your leg far back as possible, back to the center, then dropped them over to the ground. After about a minute, take the band, switch hands and bring everything across the body. It may touch, it may not but in time keep working and it will. Hit the other leg with the same stretches.

    A final hip stretch with the basketball goal, we finished and got ready for DTH’s Q. Busy week next week I have 2 Q’s to lead(Friday and Saturday). Thing now is I am able to hit 5-6 workouts each week(secret, will let you know next week). Have a good one

  • Planks a lot!

    5 guys came without the burgers and fries to take on the day the right way.

    COP — Hillbillies, Copperhead squats, LBC’s, DQ’s, Helicopters

    Plank set 1
    elbow plank — pump biceps 30 times
    tall plank with single leg kicks (20)
    Do this 3 times
    Jog to new spot
    Plank set 2
    30 shoulder taps
    20 Wide grip merkins
    Do this 3 times
    Jog to new spot
    Plank set 3
    30 mountain climbers
    20 plank up downs (modified to plank jacks)
    do this 3 times
    Jog to new spot
    Plank set 4
    elbow plank — knee to opposite elbow (30)
    merkins (20)
    do this 3 times

    Done with planks.

    Love Hill — back of school
    One partner runs down to the gate and back
    Other partner does lunges, then broad jump burpees, then bear crawl

    Dora Hill
    one partner Bernies up, runs back down
    100 box cutters
    200 squats
    300 SSH

    On the way back to the flag, every speed bump do 10 split jacks

    Some stretching at the end.

    Great times had by all — coffeeteria was amazing — we got to hear about everybody’s trips and even Phonics joined us this morning!

    Peace out!




  • Not what I had in mind

    YHC came in hot this morning ready to ruck and was greeted by Chaplain and Big Rig warming up for a run. Although that’s not what I had in mind, YHC decided to audible to a run, which I’m glad I did. Mumble chatter was great and consisted of work, family, and injuries we’ve had over the years. I believe I took the award for the most injuries, Big Rig with the most gruesome, and Chaplain with the award for most likely to avoid getting injured.

    House Party

  • Plan B

    3 Davillians brave the rain to finish the work week with some coupon fun

    This how it went down

    Grab a coupon (cinderblock) and mosey to the covering by the office

    COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, American Hammers, LBC’s, AL Prom Dates, Heels to Heaven, Arm Circles

    THANG

    Mosey to the courtyard

    Triple Check #1 – Coupon Lunge, Curls, Overhead Press

    Triple Check #2 – Run around the courtyard, Coupon Walk Sit, Swings

    Coupon Crawl – Bear crawl with Coupon and stop at each creak for increasing Merkins up to 5 then turn around and come back with decreasing back to 1

    Lunge Squats – Lunging to each creak increasing Squats up to 6 then turn around and come back still increasing up to 12

    Mosey back to the VF

    2 MOS (minutes of straights)

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC had plans for more intense coupon workout by the track today but as it is tradition at The Creek, when it rains we use the school awning. Bulkhead was glad to hear that with “Plan B” murder bunnies was scratched

    TClaps to Mustang for being in his second week and post 4 times this week

    SPIT ON THAT!!

  • Hybrid Run

    Chilly, wet, and moist…Enjoyed the company and COT.

    Saab abides

  • Fish Tales

    6 men of purpose united for an evening of suds and buds. Temperatures were 70 and sunny. According to the 17-year old evaluating the PAX’s driving skills, the following might have happened:

    The PAX assembled with 2 F’s in mind:

    2nd F: Beers with your buds;

    3rd F: The ante for attendance was bringing food for Feed More. Roughly 100 cans or can-equivalents raised, at least according to Handshake’s amortization curve, which itself is experiencing negative convexity.

  • Swampy at the Swamp.

    This was my first time posting at Twin team, but I am no stranger to the area surrounding the Swamp having spent many hours running up bleachers, hills, etc during wrestling practice (Handshake can attest).

    I pulled into Beattie Weaver this morning about 10 minutes early to see Rosie sitting in his car ready to roll. By 530, we had a total of 6 SOJ brethren ready to rock out and explore the wondrous National Blue Ribbon School of Excellence: James River Highschool.

    Mosey from Beattie Weaver parking lot towards Janes River Highschool with 5 dudes in tow. Quick beeline through the woods to the brightest light pole I saw in the senior lot. 

    F3 mission statement provided, notification #1 that James River Highschool is a National Blue Ribbon school of excellence. 

    Warmorama: SSH, Copperhead Squats, Deadman ha….oh hey it’s Pigskin. 

    Pigskin thought we met at James River Highschool, didn’t see anyone, but saw us when we were moseying from Beattie Weaver. 

    Back to warmup: Merkins, LBCs, some plank work, followed by some stretching. 

    COP #1: Triple check in the senior lot. A man does curb walk on the island, B man does squats, C man runs about 75 yards down and back to next brightest light pole. 

    COP #2 – Get em Pigskin: Mosey over to the front of the Highschool for some Gridiron style beatdown against the columns. Initially, I was just going to attempt to duplicate a Pigskin inspired beatdown, but who is better than the man, myth, and legend himself. 

    I asked if Pigskin could lead us through his routine (a few grumbles for the guys that knew what was coming). According to the security footage, we did about 3 to 4 rounds of wall sits, thigh taps, toe taps, etc polished off with several helpings of donkey kicks. You’re welcome!

    Thanks Pigskin. 

    COP #3 – Pole touching?: Mosey to the James River Regiment practice area (big green wooden observation deck). Partner up. 6 lightpoles. As a team, have to touch each lightpole. While partner is out touching light pole other dude does squats or LBCs. 

    COP #4 – Mixed bag: Mosey towards the tennis courts, but I spied a perfect dip station (two benches). 

    Part 1 – 20x/15x/10x/5x dips and incline merkins

    Part 2 – Mosey to tennis courts. Line up along sides of tennis court/face partner. 3x rounds of 10 squats, bear crawl to partner, 2x booyah merkins, crawl bear back. 

    COP #5: Pax grumbles for abs…be careful what you wish for. After blasting the upper body, there was some grumbling for a bit of ab work. Be careful what you wish for me.  I asked Tobit, Mudslide, Drape and Pigskins to give me their favorite ab exercises. Order of four corners, “lady of the night” style…1/1-2-1/1-2-3-2-1/and 1-2-3-4-3-2-1. 

    Four corner exercises were:

    1. American Hammers (10x)
    2. Rositas(10x)
    3. Vups (10x)
    4. Flutters (10x)

    Mosey back to the flag behind JR, but hit the pullups for about 20 reps. Ran to the Junior lot to hit the hill 2x.

    Time. Numbers. Names

    Announcement: See slack. Second F opportunities with Firehouse subs and Billiards next week. 

    Don’t forget the homegrown half/10k 

    Prayers for a friend of the Pax that is going through a tough time.  Hope we can bring this guy out and support him through a solid beat down. 

    Other: Good times guys. A few runners stopped by and traded greetings with us. They knew of F3 and we handed out a few cards.

    Heist