Category: Richmond, VA

  • The return of Da-pile

    In order to keep numbers down at Dogpile, Fe Mechanicsville reinstituted Da-pile this morning at Atlee. 5 guys showed up without burgers but with some hot potato action on a chilly but satisfying Saturday morning.

    Spit lead off with the COP which included but was not limited to the following: Hillbillies, arm circles, HRM’s, DQ’s, LBC’s, copperhead squats, Dollies
    Spit continued with an increasing 4 corners:
    Start with 20 merkins
    Next corner 20 merkins and 20 squats
    Next corner 20 merkins, 20 squats and 20 WW2’s
    Last corner 20 merkins, 20 squats, 20 WW2’s and 20 dips

    Hand off to Helix
    Over to the tennis courts for a burpee countdown.
    10 burpees, run back and forth across the singles lines of one court
    Descend all the way down to 1. First person to finish shouts “DONE” — at that point all of us are done! Thankful to Fabio for finishing so quickly — I was still at 4….

    Handoff to Bulkhead for a quintuple/triple check at the equipment
    station 1 Suicide (timer)
    station 2 pullups
    station 3 jump overs
    station 4 dips
    station 5 inclined leg lifts
    repeato 3 times

    Handoff to Fabio
    3 laps of the bus loop. After every lap do 20 merkins and 20 lunges

    Handoff to Opus for the last 5ish minutes
    Chicken Peckers on the wall — do 10 then your mate next to you does 10 until everyone has gone.
    5 Donkey kicks, run to the side walk
    10 Donkey kicks, run
    15 donkey kicks, run
    20 donkey kicks
    Head back to the flag for a little Mary
    Ring of fire merkins 2, then 4, then 6

    Numbers Names, Announcements,

    YHC took us out.
    Head to Local Cup for some coffee and fellowship. Good times.

    Wow — I always marvel at how hard these Hot Potato workouts are. Everyone brings their A game the whole time and wants us to work hard!!
    Always thankful for these workouts and the times afterwards to have some good conversation and laughs — medicine for the body and soul.
    Merry Christmas season to all.
    Opus

  • Except that You’re 48 Now

    18 icicles decided to defrost their toes and warm their hearts collectively in celebration of YHC and HoneyDo’s birthdays at today’s edition of The Dogpile. Temperatures were an unseasonably warm sunny and 70. According to the toll operators on the Nickel Bridge, something like this happened:

    10 Burpees to warm our souls.

    Split the Q today to spread the birthday love.

    HoneyDo Q (birthday mañana):

    Quick COP

    Warma Dora 60/120/180 of burp ups, merkins, and the tiniest of baby crunches.

    Coupon-a-ram-a: 80 presses along with murder bunnies across the field.

    3 sets of 15 pullovers

    10 sit and press

    Partner-up: 2 rounds of wheelbarrows and 3 sets of partner leg tosses.

    Quick visit to the Tomb of the Unknown Triple Check

    BTTF

    UpChuck Q (birthday yesterday):

    Mosey towards the river, find a patch of grass (or rocks, Swirly), and circle up.

    SSHs x48
    IWs x12
    Arm circles x18
    Various stretches ’cause the Q isn’t 47 anymore
    Pickers x10
    HRMs x10
    WWIIs x10

    Mosey to the Nickel Bridge and perform a Burpee Bridge:

    Starting at the toll booth, 3 burpees at every lamppost (lighted or not). When 2 men have reached Riverside Drive, returning runners pick up the group. 3 WWIIs at each lamppost on the return.

    Mosey to the Tree Stump for a Prostitute (always return to the same corner):

    Run from home to first, perform 10 reps of the exercise. Return to home for one burpee.

    Run from home to first, perform 10 reps, then move onto second base for 20 reps, then back to first for 10 and then back home for the single burpee. Continue building/reversing up to 30 reps at 3rd base and then up to 40 reps at home.

    First base: 10 mercans
    Second base: 20 WWIIs
    Third base: 30 Rosalitas
    Home: 40 flutter kicks

    Mosey to Pump House Road for some Exercise Road repeats:

    Round 1: 10 monkey humpers at each post (6 posts out, 5 posts back)
    Round 2: 10 LBCs
    Round 3: Up the hill, 4 posts of oblique crunches (Little Baby Side Crunches?), 10 crunches at each post, alternate right/left abs at each post.

    BTTF

    Number-am-a, Name-a-ram-a, YHC took us out.

    Announcements:

    January 1, Carlos Santana’s Hill in Chesterfield/Powhatan/Amelia/Roanoke at 07:00. Roll down the windows and Clown Car with your pals.

    Nurses are busy these days. Let’s keep them in our thoughts, and let’s do our part to keep each other healthy.

    Two quotes from today’s workout:

    “Last week was a 5 alarm emergency.”

    “This is definitely not a hoax.”

    NMS:

    YHC was pretty fired up today after the workout. Lots of “that was a hard Q” from both groups. YHC confesses that he’s not sorry to have missed a Silent Assassin Q. YHC dislikes murder bunnies.

    YHC has wanted to visit Burpee Bridge for some time, so a modest sized group at Dogpile offered a nice return to an old favorite. Probation crushed the uphill. Nice work.

    YHC had a quick chat with Vinny yesterday, which reminded YHC of the 4-bagger. Like a good eggnog, a good Prostitute warms the heart and the toes on a chilly morning.

    Happy birthday to HoneyDo.

    YHC thanks Swirly for reminding YHC that having a birthday means getting one year older. YHC promises to practice saying “Tim Nee, UpChuck, 48.”

    UpChuck spits the bit.

  • Dodging bullets. Better than sweating bullets?

    Four of us went out to see just where we might end up. This route cut some corners from the original, and still comes in at 5.5 – but there is no point in running to the lake if you dont run around the lake – come on man!

    Pinto took us out. Prayers for the world.

    .

    NMS – YHC was heartened today by one of our west end neighbors that is always out of Friday when we are. “Run with the Lord!” he always shouts as we run by. We need to get him to a COT to bestow an F3 name. (sadly, Milkshake is taken now) Trying not to be disappointed in our other neighbors… of 2 other runners we got zero reaction our well placed good morning – maybe our lighting was too dazzling, or maybe we just need more RHL leadership examples from Upchuck – HBD brah.

    Most importantly:

    Hot Wash of Pinto’s flawlessly executed far ambush response: return fire and break contact.

    • @WeddingSinger, that means that if you are being shot at while driving on Parham, you should get low and keep driving, ideally laying down suppressive fire, err I mean, shooting back, and Pinto told us the story.
    • The actual story is rather amazing, including Pinto telling Henrico’s finest 911, “Ive been shot” (while meaning his car), and Pinto having to convince the responding officer of said finest that he might have evidence lodged in his personal conveyance, blue in color.
    • Turns out good ol’ M196 5.56/45 mm NATO moves quite well from the top A frame and down the side to the bottom. Good thing the perps know that slightly more powerful 62gr M855 green tips are not allowed on the range. Unfortunately due to pesky court cases, Pinto does not get to keep his ballistic souvenir.

    Sadly one of the shootout victims died. We are very grateful that Pinto can talk about it. Our prayers go out to all involved and their families.

    .

    Currahee!

  • I was just thinking about you.

    13 sets of legs ran and one set peddled on this the 48th Anniversary of YHC’s entry into the world. Weather was, again, perfect at sunny and 70.

    Routes:

    4 Milers: West on Grove, right on Libbie, quick left at Patterson, genuflect at Pearl’s, then east on Patterson. Right on Malvern. Right on Grove and BTTF.

    5 Milers: West on Grove, right at Three Chopt (on the side street – Henri), right on St. Christopher’s, right on Patterson, genuflect at Pearl’s Cupcake Shoppe, then continue on Patterson. Right on Commonwealth. Right on Grove and BTTF.

    6 Milers: West on Grove, right at Three Chopt (on the side street – Henri), right on St. Christopher’s, right on Patterson, genuflect at Pearl’s Cupcake Shoppe, then continue on Patterson. Right on Reveille. Right on Grove and BTTF. Or, just turn on Malvern and make it 5.1.

    Number-am-a, Name-a-ram-a, Bodo’s took us out.

    NMS:

    Good chatting with HoneyDo, Bodo’s, Splinter & Co. this morning. Special guest star Shakedown, who was apparently Q-ing at Spider Run this morning, made a cameo and joined HoneyDo and YHC for the last 3.5 miles. Nice birthday treat to run with two F3 friends who have run more miles with YHC that just about anyone.

    Announcements:

    The first F3RVA Convergence of 2021 will be held on January 1, 2021. Out of respect, all fields will be closed (Campos Cerrados) until dawn. Meet Satan at his Hill in Amelia, or Powhatan, or Lewisburg or wherever you run out of gas. Definitely Clown Car to this one. Charging stations will be available on site. Rumor has it 07:00. Details to follow.

    That day is also the 10-year Anniversary of F3. Whoever came up with the starfish model really nailed it for the needs of F3’s men. In a world with so many cookie-cutter, top-down, one-size-fits-most solutions, the starfish model works fabulously well for the task at hand. For those unfamiliar with the origins of F3, 10 years ago it was started with one workout. That first workout only started because a separate group (The Campos) was deemed “too big.” F3 split off new workouts as the size grew, thereby allowing (really, requiring) each region (and even each workout) to develop its own independent identity, traditions, personality, and people without a home office telling everyone what to do or how to act. In short, men building something that they own locally without unnecessary infrastructure or anyone doing it for them or telling them what to do. Initiative, leadership, action. If a group of men wanted to grow, then they took responsibility for the growth. About 6 years ago, a handful of men started F3RVA, and now we own F3RVA. Boom! Super way to maximize impact with limited/no all-knowing or all-controlling home office.

    Lots of prayer requests unspoken today, but mentioned now. One of YHC’s best pals lost his MIL to undiagnosed pancreatic cancer and another is going to lose his FIL shortly. Apparently, 2020 does not want to go quietly. This year is like a boxing match that the referee won’t stop. YHC feels like the fight was scheduled for 10 rounds, so apparently, we are going the full 10 rounds this year. Game on.

    Prayers also for the driver who flipped his/her car onto someone’s porch at Horsepen and Glenside this morning. Looked like a doozy (not our Doozy; it’s just a figure of speech).

    Happy 93rd birthday to YHC’s Aunt Eileen, one of the kindest souls in this world.

    As my friend Hardywood says, “Fun fact.” It’s also Josef Stalin’s birthday. Can’t make this stuff up.

    UpChuck spits the bit.

  • What drives you?

    YHC has had a long work/travel week, but was pleased to be reminded of the Q responsibility at Satan’s Hill. While today’s workout was prep for New Years Day convergence, I started to ponder on what drives us to be better. It is different for all of us. We definately push/pull people along our journey. But what really drives you? No real point other than to really think during these crazy times of what really drives you…………in every aspect of your life. Who/what will you push away? Who/what will you pull in? How can you positively affect someone who pulls you in?

    Oh – we worked out. Had to post to know and show up for New Years Day convergence to know what we are doing!

    And check out what drives the ibex goat to climb a verticle dam……CRAZY!

  • Down the Ladder

    Another magnificent Thursday welcomed 5 KB warriors.  Amidst the early morning gloom, here is how it went down:

    • COP
      • SSH
      • IW
      • Dead man hang
      • Arm circles – big/small, forward/backward
      • Helicopters
      • Merkins
    • KB Ladder
      • Ladder starting at 10 of the following exercises
        • Sumo squat with a high pull
        • Curls
        • Overhead shoulder press
        • Flutters kicks with a KB press
      • Chaser of 10 lawnmower pulls with each arm after each set
    • Run the bus loop
    • KB burn-out with sit ‘n presses and KB hammers, countdown from 7 to 1
    • Run the bus loop
    • Dealers choice
      • Peoples chair with curls and presses
      • Overhead pulls
      • One handed swings
    • COT with YHC taking us out

    Great work from the PAX today.  Byproduct was back in the fold and Gypsy found a way to get there before COP was complete. 

    God is good all of the time!

    Attila

  • Pre-Blast: RAMM Route, December 18

    Tomorrow is YHC’s birthday. YHC has the Q.

    Meet 05:30.

    Pre-Runners: Return to RAMM before 05:30.

    4 Milers: West on Grove, right on Libbie, quick left at Patterson, genuflect at Pearl’s, then east on Patterson. Right on Malvern. Right on Grove and BTTF.

    5 Milers: West on Grove, right at Three Chopt (on the side street – Henri), right on St. Christopher’s, right on Patterson, genuflect at Pearl’s Cupcake Shoppe, then continue on Patterson. Right on Commonwealth. Right on Grove and BTTF.

    6 Milers: West on Grove, right at Three Chopt (on the side street – Henri), right on St. Christopher’s, right on Patterson, genuflect at Pearl’s Cupcake Shoppe, then continue on Patterson. Right on Reveille. Right on Grove and BTTF.

  • The Elusive 4 minute Mile

    8 brave brothers escaped the warmth of the fartsack knowing full well what laid ahead. according to the ice on the track, this is how it went down….

    warm up: SSH, DQ, DMH, Helicopters, Jazzercise, merkins, LBCs

    Thang 1: Quadruple triple check (later corrected by Honeymoon to be a triple quadruple check); run, dips, copperhead squats, & WWIIs. YHC was then informed that we were running out of time for track work so we advanced to the track.

    Thang 2: the elusive 4 minute mile. 16 x 100m w/ 20sec rest between efforts. Lap splits were (to the best of my memory as my 2.0 erased them): 82, 79, 77, 75. for a total of a 5:13 mile.

    Mosey up the ice for a peoples chair hold while each of the PAX did 10 bobby hurleys. staying at the wall next was ascending testicles 10 cadence count of regular merkins, 10 merkins with legs at 45deg angle on wall and 10 count in verticle arm stand.

    Freddy M’s and flutters to end the morning.

    Prayers for Florence’s mother as she recovers from a knee injury and Boberry’s sister in law for recovery from her operation.

    announcearama: new years convergence at New Market. In some of the mumble chatter today I heard a new term called a, “road boner”. Defined as the the over ambition to sign up for workouts while in the stress free environment of the road.

    Strong work today fellas.

    YHC out

  • Icy Run

    2 Davillians shrugged of the below freezing temps and icy roads to get in 5 miles. Route was out and back from the clubhouse to Honey Meadows

    Great mumble chatter about running and young kids

    SPIT ON THAT!!

  • Classic Rock Quintet

    The bad boys of Bon Air gathered in the gloom to rock out for a workout. DTH pumped the Classic Rock tunes and the PAX kept warm head banging to the following beatdown:

    The THANG:

    COP #1:

    • Short mosey to end of lot and circle up
    • Welcome & F3 Disclaimer
    • 4×4 Musical Warmerama
    • Variable DTH Mary, all IC

    Long mosey around perimeter to back of school, periodically stopping for mini-COP sets of Carousel Planks, Sprints, and Curb Calf Raises.

    COP #2:

    • Mosey to Amphitheater
    • Partner up for Dora 1-2-3:
    • x100 Derkins
    • x200 Donkey Kicks
    • x300 Dolly’s
    • Moving partner box jumps each step, stopping to hump x5 monkeys at each landing, returning via steps

    COP #3:

    • Mosey back to top of Mt Chaplain
    • Descend together, stopping each landing for x10 Merkins IC
    • Ascend, x10 Squats IC ea landing
    • Decend, x10 WWII’s ea landing
    • Ascend, x10 CDD’s

    Mosey BTTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • A slightly less cold/wet morning greeted the Forge Pax, but YHC kept the pace moving for every one of the sacred 45minutes and generally stuck to the hardtop. The OYO warmup 4×4’s to the beat of classic rock felt definitely got the blood and spirits moving. Good mumble chatter today and a solid effort on all the exercises. Quads and shoulders definitely got a decent whooping. SYITG, YHC, DTH