Tag: Dogpile

YHC had planned exercises on the field in front of The Carillion until YHC realized it was Arts in the Park weekend and YHC knew he needed to audible.

The clock struck 0600 and we made our way down the road. We knew Hitchiker was coming to the workout the way only himself and Fudd can, late, so we moseyed towards him.

We did a COP with various exercises. **Lets it be known, today is the day the American Civil Wars were invented. It’s a Heels to Heaven followed immediately by a WWI**. This started with Upchuck joking with a name and followed by YHC making it a reality…

Next up was a Triple Check. Is there a better exercise than a Trip Check with 3 groups?…. No! P1 Runs to the Gum Tree and back P2 Hand Release Merkins P3 WWII’s.

SORA time. Solo-Dora. 30 Deep Squats followed by 25 SSH’s, 40 of something I don’t remember followed by 25 SSH’s, 50 Caroline Dry Docks followed by 25 SSH’s.

Mosey over to the Amphitheater. 2 reps of an exercise on each step on the way down, 3 reps of a different exercise on each step on the way up, 4 reps of different exercise on each step on the way down, 5 reps of a different exercise on each step on the way up.

Circle of Doom. Bernie around the circle. Run forward around the circle (at this point a 3rd grader raced a 51 year old child). Bear Crawl across the circle, Crab walk back.

Circle up for a round of Merkins. Each man calls a type of Merkins and we complete 5 OYO. YHC ended up calling Hitchhiker Merkins because he didn’t <insert eyeroll>

Mosey back to the flag for 2 different Ab exercises to finish up.

Announcements – YHC has made the executive decision that the Memorial Day Convergence will be at Dogpile at 0700 on Memorial Day. Browns Island is shut down for construction so we will audible.

Prayer Requests. YHC’s M’s Cousins 2.0 has been battling Cancer for 2.5 years. She just recently turned 11 and the end is rapidly approaching. Hug your children and love your families. Roger Rogers FIL is in Hospice. Wojo’s Mom recently broke her hip, Fudd’s sister Mary is battling Cancer,

NMS – Dogpile is my true love. There is no more capable and beautiful AO. She is always open and eager to bring both pleasure and pain. We are very fortunate to have a AO like Dogpile. Thanks for Bootleg and Luigi for allowing YHC to Q. We look forward to their Co-Q next Saturday.

11 Redwoods descended upon RVA’s most versatile AO for to celebrate YHC most recent trek around the sun. As Upchuck rucked away at the top of the hour the balance followed YHC for a themed birthday workout.

COP

Mosey to and circle up in front of the Carillon

misc. warm up exercises with compounding burpees in between

1 – 2 -3 -4 -5, running total 15

quick and easy mosey down and back across the Carillon field to warm up the engineers

6 burpees, running total 21

misc stretching and some broga… mosey to the cage

Mind: YHC hasn’t been able to do a proper pull up since his ‘ball playing days. That changes in this next year’s cycle.

5 sets of your best pull up variation for each PAX member. pull ups, dead arm hangs, jerkins, assisted pull ups, declines all apply

Body: As the PAX mosey to the Amphitheater, Hitch asked what YHC’s goals were for this next trip around the sun, a simple goal that YHC had for a while…. have YHC weight start with a “23” so to drop another 35-40 lbs. that progress will be made and achieved in gloom, gym, trails and most importantly, in the kitchen.

partner up for a triple check

burpee buy each round =>then pace car runs the perimeter of the amphitheater (5-5-6, running total 37)

other exercises were people’s chair and any ab variation of your choosing… more ab exercises for the six

Accountability: 37 will be the year YHC keeps his personal, professional and communal finances, commitments and engagements in check. Sometimes it’s as simple as counting correctly.

50 incline merkins and 50 jump squats before getting out of the amphitheaters. break up as you choose, but get em’ done. algore for the six. mosey back to the field

Spirit: A continuous commitment to keep the spirit alive, to continuously push to improve and to “leave it all on the field…” something fell out of habit too often in the last several years

2 – 25% gassers across the field… continuously building up

2 – 50% gassers across the field….building up more

light mosey back across the field….

All out gasser back to the Carillon… leave it all on the field

3 minutes of mary BTTF

merkin ring of fire to close things out.

Numberama, Namerama, YHC took us out

Please lift up those continuously in our prayers.

The Bridge needs a new local leader and Breaking Bread needs May covered

The last few months of Thirty-six taught YHC that the body keeps the receipts. For me it was the drink not taken, The rep not skipped, The hard conversation not dodged. All of it gets logged somewhere in the marrow, and when YHC showed up yesterday to lead, surrounded by men who push him, those receipts cashed in.

The mind quits first. Before the legs, before the lungs, before the hands. So you train it like a muscle — reps, discomfort, showing up on the days you’d rather not. Fatherhood has taught YHC that. The ruck and the bar keep reminding him.

The body is the temple. Accountability is the foundation underneath it. You can pray in a temple with cracked walls, but it won’t hold a storm. Accountability is the daily concrete — to the M, to the 2.0s, to the PAX, to the future version of yourself who’s already counting on you. It’s saying you’ll be there and being there. It’s writing the check your mouth wrote.

The spirit is what’s left when the noise quiets down. It’s why we drag ourselves out of warm beds before the sun with people we love. It’s the part of you that knows the difference between being alive and actually living.

Thirty-six was the proof of concept. Thirty-seven is the scale-up.

To the PAX who posted yesterday — thank you. If you’re reading this somewhere in your own fight, rebuilding the body or rebuilding the family — YHC sees you.

Keep posting. Onward. Wojo out.

18 Redwoods, looking for a you v you experience descended on DogPile to see what Gomer had planned – frankly it was up in the air til go time. Contemplated one of three options including the use of some prop rings that Senor Frog was happy to lend to the PAX. According to the vehicle sleepers we work with our antics it went down something like this…

Welcome. Disclaimer. Gitty up start with 8 Gurprees. Mosey to COP. 

You v you workout. Do more, do less – keep yourself accountable. Find personal max ‘mer’can. Find personal max WW2. Store in the memory banks for later. 

COP all IC: 10x Don Quixote, 10x Turn and Bounce, Fun with LBCs: 15x LBC, 10x left leg straight (LLS) LBC, 10x RLS, 10x BLS, 10x 45 degrees legs straight , 10x 90 deg legs straight, 10x APD, 10x Pilates APD, 25x Flutter Kicks. Albatross arms: 20x forward, 20x back, 10x seal claps, 10x overhead claps. Mercanorama: 6x diamond, 6x wide, 6x ranger, 6x fingers in, 6x fingers out. Mosey to amphitheater open book stretch. 30 min in. 

30min of sharing while stretching OYO. Topics to help us be better men: father stories, F3 why. More below.

YHC took us out.  Prayers for WoJo, Roger Roger, Charlotte , monument 10k, the PAX. Prayers to help us give F3 away and lead you v you through an impactful F3 success story heard this week. Give it away.

TClaps to Snuff for coffee. And for 1k post club support to Upchuck and Horneydo. 

NMS – For YHC, 1k post milestone reached today. Also nearly 9 years of F3 starting at Dogpile on Wednesday this week. Thanks again to Fudd and Hardywood and all the other PAX that kept me around.

Congrats to all milestone makers. Gumbo has also recently hit 1000 posts.

Today we had the perfect 3Fs in balance, 30 min 1st F, 30 min (at least) 2nd F, and 30 min 3rd F.

YHC heard about 30 for 30 and wanted to try it. F3 men lucky enough to have found a good circle or shield lock are used to sharing. Many of us do not: some never share; some run off to real commitments to dogs and kids. YHC sought to create the opportunity to form new bonds within the PAX. Topics:

1. Fathers. Not everyone is a father, but everyone has had one. Not everyone had a “great” father; but also not everyone had a “bad” father. Regardless fathers are our first male leaders and they teach us a ton on purpose or not. Today we shared what have we embodied most into our adult lives based on this experience.
   
   Parting thought that has sit with me for a while: all of us have a father that taught us something IN our life. As a father, my children ARE my life – the center of my decision making as a provider.
   
2. Give it away. As leaders we should be creating leaders – it’s in rhe F3 mission. The best way is to give away what we have in F3 with all who will give it a listen. Once men are here, we should be about creating opportunities for men to lead. That is invigorating male community leadership. 

Get some!

(4) Upstanding, Top Tier, God Fearing RVA citizens beat the sun up this morning to critique Señors Frog’s master plan at the Dog Pile.

After conversing with the Police we started a fast paced mosey to a nice grassy area for a standard Yoga inspired COP warm up.

After picking up some CR coupons from the back of the truck we moseyed to see the zoo stopping for some CR- Don Quixotes, WW2s, Merkins, LBCs, Squats, LT Dans, Etc..

1/2 way through our journey Señor Frog realized someone moved the Zoo to the other side of the river.

With great speed and adaptability Señor Frog recalculated a new GPS coordinate and we were off to a new destination with some Wall Stands along the way.

Mosey back to the missing flag for numbers, names, announcements, prayer requests and an awe inspiring prayer from Handshake.

Morning Mole Skin High Lights:

Handshake felt the need to throw his CR at Señor Frog.

Mud Slide & Lock Jaw joined us at Early Bird Biscuit Co for 2nd F.

The plan is what the Q says it is!

8 Redwoods from far and wide descended on a truly 70 and sunny April Saturday at DogPile. As the clock hit go-time YHC and an initial PAX of 7 mosey’d down Love Hill for a moonlight guided COP.

Circle up for Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, mini Broga, a few merkins, LBCs and APDs

The Thang

Partner-ish up for a Catch Me If You Can toward the Pump House

• walking Lt. Dans, bear crawl and broad jumps
• hand release merkin buy ins then chase
• briefly wave at the Pipe Loop
• joined by Hitchhiker at some point along the way

Using the traffic lights, Moving Lindsay up the hill towards James Falls Circle — monkey humpers and LBCs

recovery mosey to Rugby Rd

Partner up for Personal Doras up Pump House Drive

• rotating 1 Merkin, 2 squats and 3 plank jacks (repeato)

mosey to the amphitheater

Triple Check of 4

• pace car runs the perimeter of the Dogwood Dell (not the exterior)
• box squats and step ups to round things out
• 5 incline merkin per step buy out to get out of the gnats/bugs and the Amphitheater

BTTF for some Broga and a merkin ring of fire.

Numberama, Namerama, YHC took us out.

Please lift up Handshake’s M’s niece and her family.

The Bridge needs a new F3RVA local lead. See Slack for details.

Way to work today fellas on a swampy and buggy morning. Reports are the loop around Dogpile clocked the PAX in around 2.4–2.6 miles pending the watch of preference. Impressive that Hitch found the PAX by the pumphouse…. is there a feature in his app that tracks the Q?

Active Recovery was the name of the game between stops in the Thang…. and a it should definitely get consideration for a future FNG.

Happy Easter!

Wojo out.

Nine men armed with noble purpose gathered before the dawn on Pi Day (3.14) under the gaze of Richmond’s finest. Temperatures were 70 and sunny. According to Officer Levine’s police report, the following might have happened:

Mosey to the intersection of the park entrance road and the other park road for the COP.

75 SSHs
Dead Man Hang
Fudd’s Partner
Wilson’s Wife
Pigeon right / left
Inverted Scorpion Kicks
Imperial Walkers
Flutter kicks
Reverse Crunches
Rosalita’s

Do Not Mosey

Touch-a-tree…rounds of 10, 8, 6, 4 (and maybe a mini round of 2), then the actual round of 2.

Exercises were WWIIs and squats (10/8), then flutter kicks and Carolina Dry Docks (6/4, and mini-round of 2), and then burpees and burpees (round of 2). Congrats to Senor Frog for running all the way to Short Pump and back on the round of 2.
Mosey to the Carillon.

Triple check. Three different guys on each team.

Man 1: Run to steps, bear crawl up the right side, cross in front of the Carillon, do three merkins, run down the left side and back to the flags / center area. But, it’s a race…against your two teammates…

…Man 2 runs from the flags to the far circle and back (not AROUND the circle, just TO the circle).

…Man 3 runs from the flags to the near circle and back (not AROUND the circle, just TO the circle).

If Man 1 returns before either Man 2 or Man 3, then all three do 10 burpees.

Somehow, on the first round, two of the Man 1 guys beat their teammates, which should, YHC tries to say politely, never happen. 10 burpees for everyone.

Three rounds for each guy…no more burpees were done.

Mosey to the Amphitheater.

From the bottom to the top…increasing at each step, one V-up and one squat, then 2 and 2, then three and three…and so forth.

…until it was time to mosey BTTASF (Back to the Actual Shovel Flag…thank you to our resident medicinal practitioner, Flatline, for bringing the flag).

Numbers, names, and Senor Frog took us out with a message.

Announcements:

After almost 2 years of running The Bridge (and 5 prior years of running Breaking Bread), YHC is ready to turn over the reigns of leading F3’s Third F’s (along with Oyster) to a new leader. The Bridge needs a man ready to organize – not necessarily attend – but organize, a workout each month for our friends who are working to improve themselves every day. F3’s motto is “leave no man behind, but leave no man where you find him.” These men help us grow, and we hope we help them grow. Plus, for those followers of Jesus, each of us is called to “visit the imprisoned.” The mandate could not be more straightforward. If you are ready to help, please let YHC know, and please spread the word to help us find someone to take the mantle.

Thomas joined us out of the actual Gloom today…he found us. Way to go! He’s an insomniac who works overnight at a warehouse. How many guys can say that they were going to go home to sleep, but chose to stay up and hit F3? Welcome, Graveyard!

Happy Pi Day…

Lastly, please keep our men and women in the military in your prayers.

Nothing ambiguous about two studs enjoying a whiskey pour and deciding to bash together at DogPile.

Here’s what transpired:

Handshake takes the lead and we sashayed past some hulking men in uniforms and big flashy sirens

• COT – SSHs, Helicopters, Monkey Humpers, APDs, Inverted Scorpion Kicks, Plank

Mosey to the amphitheater stage

Threesome Check

• P1/P2 – Run around amphitheater and meet up for Booyah Merkins x 10
• P3 – People’s Chair
• Alternate until P1/P2/P3 have run 6 times and sat 3 times

Amphitheater Grind – 10 Scrunchy Frogs on each step

EF Hutton assumes control

Mosey partly down Love Hill

Discover virgin territory and take a new partner

• Start on top with Merkins x 10
• Go down for Dips x 20
• Slowly come back up stopping for Merkins x 10 with feet on your partner’s shoulders
• Finish coming up to the top for Booyah WWIIs x 20

Mosey down the pipe shaft

Threesome Check 2

• P1 – run from the base of the pipe to the tip then circle around the backside
• P2 – Heels to Heaven
• P3 – Hand Release Merkins

Stop before finishing and shift positions over to Love Hill

• Lindsay – DryDocks/ Hammers

Mosey back to VSF for a few vinegar strokes and the counterclockwise swirl.

Numberama, Nameorama, COT

MOLESKIN

Thirty minutes after signing up for a week of Qs, F3RVA’s favorite 8 year old regretted it, but it was too late, the word was out and there was no looking back.  One man was smitten enough to make it to all 6 Handshake romps in the gloom.  People will say it’s love.  The proof is in the man pudding.  All ambiguous jokes aside, congrats on 8 years.  Keep bringing the mumblechatter, pencil rolls, and chaos brother.

ANNOUNCEMENTS

Prayers for Wojo’s Mom and Roger Roger’s FIL

Breaking Bread needs someone for Sunday this month

The Bridge – looking for new RVA leadership

No….the world has not gone mad and yes, Flatline had the Q for back to back workouts!

Flag planted at 0523 and since I am aging, I had no time device. I asked Splinter for a countdown. 0529…..Handshake comes in hot! 0530…..Time to mosey

As we ran toward the COP, several PAX questioned the distance of our mosey and whether YHC had a fitness test coming up-yes I do.

COP on the bricks-Dead Man Hang, SSH, Ukranian Soldiers, Dead Cockroach Leg Holds, Box Cutters, LBC’s, and Merkins!

Mosey to the Amphitheater…..starting at the bottom and escalating by x2’s at each row: 2 inverted merkins, 2 dips, 2 step-ups…next step, 4 inverted merkins, 4 dips, 4 step-ups, and so on…made it to the 7th row with lots of mumblechatter and lack of excitement over the workout so audible called.

Mosey to The Lawn……running the length of the lawn and at each 25 yard mark, 5 merkins! At the end of the lawn, what now?

Mosey to Burpee Lake……..at each light pole, 2 burpees. PAX ran a big circle and performed 66 burpees. Now, run back the path traveled and 5 squats at each light post. PAX made it half way around with audible called for time.

Mosey over to Spottswood Road. Quick stop for partner leg tosses x 25 each. And a gentle mosey back to the flag.

Number-ama, Name-r-ama, Announcements:

Boberry wants to run a 50k in April and a partner or help with his run would be helpful. Contact Boberry.

L Woods has a volunteer opportunity with Latinos In Virginia Empowerment Center, March 7. Contact L Woods if you would like to volunteer.

Upchuck and Flatline have prayer requests for several close friends recovering from illnesses.

Hitchhiker and M have assisted the Valentine Museum with AI generated recreation of Richmond residents from 1700’s and Virginia inhabitants from 1600’s. Check out Valentine Museum.

YHC took us out!

NMS: Yes, YHC likes to run. I learned early on with F3, if the PAX is not engage, run and figure it out! Yes the workout at the amphitheater sounded good but short on delivery. 0625 still leaves plenty of time for Burpee Lake.

Splinter, great seeing you at Dogpile and thank you for the support!

Burpee Lake with sun coming up provides perspective as well as a blessing as the Lord has given us a new day! Greatest AO in Richmond!! Hands Down!!

Brothers, thank you for following and my cup is full!!

Loud and Proud,

Flatline