Tag: Dogpile

9 potato boys!! Ready to pass on the pain… Maybe

Warmarama: Handshake starts off a little warmarama while Mudslide decides shirt on or shirt off. #takingbets

Mosey to the Carillon. Handshake starts the hot potato.
Up and down the stairs, every 2 rounds stop at the bottom for 10 hand release merkins, 20 WWII or your choice of LBC but do WWII. At the top 20 dips, 10 bench kickers. repeat for 30-35 minutes

FacePlant “I can’t wait until I get the potato, I have a Burpee workout planned“

Handshake: Passes hot potato to Oyster.

Oyster: Takes the Q

Mosey to the Rusty Cage: Triple Check
Pull-ups, Squats, Run to the Fire Hydrant

Mosey to the Amphitheater: More Stair Climbs
Stair climb to the 18th step, back down
Stair climb to the 17th, back down
Stair climb to the 16th, back down
Stair climb to the 15th, back down
Out of Time
Stair climb to the 5th, back down
Stair climb to the 4th, back down, repeat until done.

Mosey back to the flag.

YHC took us out in rhythm.

Moleskin: someone check on Señor Frogs we don’t know what took a bite out of him, but he jumped, dove and flopped. Kind of like his SSH.

Well done boys.

Oyster

8 men of strong moral principles refused to be drawn in by the Fart Sack and posted to the latest edition of The Dogpile. Temperatures were 70 and sunny. According to the police officer slow trolling us, the following might have happened:

Mosey in

Mosey in a roughly south / south-east direction with slight changes to the bearing in order to keep one Frog, Senor approximately 3-5 points off the bow of the Pax. All stop, back full, and emergency turns, including a Crazy Ivan, incorporated accordingly.

Picture a drunk driver trying to Q, while simultaneously avoid driving into his prior colleague’s butt. Only Handshake was not in a car, he was running-ish. Clydesdales, eh?

COP

SSHs, Swedish chef style.
Ukrainian Soldiers (Look for the video on You Tube of Froggy and Wojo doing this. Do not use your work computer, unless your work does not let you have a browser). Eye-ball roll by Handshake.
Handshake tried Saab’s ball lickers.
Really fast up-squats. And, then slow down squats.

Here’s where it gets weird. We ran north, then east, then stopped. Then, we were told to go down some steps and then up some steps, only before we did either of those things, we pointed out that the “up” steps were actually a bridge / dam. So, “no steps.” We then reconnoitered the area (“Secured the AO,” said Swirly from somewhere far away) and confirmed no steps. So, we went to another set of steps, down those steps, and re-started our habit of “Watch what Senor Frog does, then do the opposite.”

We stopped, and then we split into two groups. Group “1” and Group “2.” Stick with me. Group 1 runs to their own count of 20 “Mississippi.” Yep, like on your front lawn playing neighborhood football, unless you are so young that you played networked video games, in which case you probably cannot run fast enough to keep up and your childhood was sad. Meanwhile, Group 2 did an exercise. Things like mercans, WWIIs, flutter kicks, and so forth. When the group running reached 20 Mississippi, they yelled back to Group 2. This triggered two things: a) Group 2 started to run towards Group 1, and b) anyone within hearing distance assumed that there was a male in distress in the park. Somewhere during this period John Law was seen driving around the perimeter of Lake Shields, which is the actual name of the lake. The Pax continued this pattern for one full circumnavigation of Lake Shields.

Flip it to UpChuck to Q:

Mosey back to the scene of the dueling sets of stairs on either side of the Lake Shields Causeway. Partner up. One partner runs down one set of stairs to the bench, does 10 mercans, and runs back up to the road. The other partner runs down the other set of steps, does 10 WWIIs, and runs back up to the road. Do this one time for each partner on each side of the road. 5 burpees in between on Round 1. 50 4-count flutter kicks (combined) on Round 2.

Mosey along the lakeshore, take in the scenery, and find the weirdly circular grove of trees. Enter through the dueling up-side down curly-Qs (really, they are there). Listen while every Pax member uses the word “romantic” separately to describe the location. Some people need to get out more. But, not Froggy. We’ll get back to him later.

SSHs. Leave Froggy at his romantic table.

Run along the lakeshore.

Stop where there are three sets of stairs (long, medium, and short). Bear crawl up the long, polar bear up the medium, and squats on the short. Run between.

Next, head back to the long staircase. With some spreading out of the PAX, we had four stations…10 mercans at the top, polar bear up the stairs, 5 WWIIs, and 20 dips. Do that 2 times.

Mosey in the general direction of the shovel flag, circling back for the Six. Senor Frog regretted his loss of coitus as a result of his presence. Never a dull moment.

Stop at the stop sign(s). Face off on the white line with another PAX member. Do 5 boo-yah mercans. Swap through the other PAX members until each has partnered with each of the others.

BTTVSF. Numbers, names, and YHC took us out with a message about goodness and sharing joy.

Announcements:

Wojo is leading the Convergence on Monday at 7:00 a.m. We shall see whether the West End Boys show up to this Post-Gloom workout…you whined for it, and you got it. Let’s go!

Prayers for Speakeasy and for Florence and his family.

NMS: Senor Frog literally grinned for one full hour. Incredible.

Brought to you by Gemini. YHC fed Gemini all F3 backblasts, and asked that it generate a “classic F3 beatdown”. Here’s what the bot came up with:

1. The Welcome & Disclaimer (0600)

Start at the shovel flag (courtesy of Nancy Lopez).

• Disclaimer: “I am not a professional. You are here on your own volition. Modify as needed to avoid injury. Are there any FNGs?”

2. Warm-O-Rama

Mosey from the flag to the traffic circle or the top of the Amphitheater.

Circle up and lead these In Cadence (IC):

• 20x SSH (Side Straddle Hops)
• 10x Imperial Walkers
• 10x Don Quixotes (DQs)
• 10x Arm Circles (Forward and backward, to prep the shoulders for the Cage)
• 10x Merkins
• The Andy Dufresne: Reach for the sky, touch toes, transition to downward dog, swoop into a cobra stretch.

3. The Thang Part 1: Amphitheater Dora 1-2-3

Stay at the Amphitheater.

PAX pair up. The team works cumulatively to hit the total rep counts while one partner acts as the timer.

• The Pacer: Partner 1 runs down the Amphitheater steps to the bottom and back up.
• The Exercises (Partner 2 does these until Partner 1 returns, then Flapjack):
  • 100x Derkins (Decline Merkins): Feet on the amphitheater seats.
  • 200x LBCs (Little Baby Crunches)
  • 300x Squats (or Jump Squats)

4. The Thang Part 2: Cage Match

Mosey out of the Amphitheater and head over to the Vita Course / Cage area.

Because upper-body pull strength varies wildly among the PAX, a time-based rotation keeps everyone moving without anyone getting stuck staring at a bar.

Divide the PAX into groups of three for a Cage Triple Check:

• Man 1: Pull-ups (AMRAP). If they max out, they hold a Dead Hang or do negatives until the Pacer finishes.
• Man 2: Dips (using the nearby parallel bars or benches) OR Carolina Dry Docks.
• Man 3 (The Pacer): Bear crawls 20 yards out to a designated tree/cone, stands up, and backwards runs (Bernie Sanders) back to the Cage. (for some reason, most PAX decided to modify the bear crawl into a lunge for this one)
• Rotate until every man has done all three stations.

5. The Thang Part 3: Carillon Step 11s

Mosey back to the grassy area directly in front of the towering Carillon steps.

11s on the Steps: The reps at the bottom and top always add up to 11.

• Bottom of the steps: Hand-Release Merkins.
• The Transit: Run up the Carillon steps.
• Top of the steps: WWII Sit-ups. WWI sit-ups in honor of the carillion being a WWI memorial.
• Flow: 10 Hand-Release Merkins at the bottom, run up, 1 WWI. Run down, 9 Merkins, 2 WWIs… continue until you reach 1 Merkin and 10 WWIs.

6. 6 Minutes of Mary (6 MoM)

Mosey back to the Shovel Flag to close out the hour.

We decided to stay on top of the carillion to enjoy the sunrise.

Lead the PAX through core work, all In Cadence:

• 20x Freddie Mercuries
• 15x Hello Dollies
• 20x American Hammers

Reverse bear-crawl down the steps.

6b (YHC improvization to kill time): Bear Crawl around the circle (or run around the circle until others are done bear-crawling).

7. Circle of Trust (COT) at the flag.

• Count-O-Rama: Count off the PAX.
• Name-O-Rama: Hospital Name, Age, and F3 Name.
• Announcements: Batteau Convergence
• Prayers / Intentions: Praying for Sippy’s grant.
• Take us out: YHC leads a short send-off.

Seven PAX and one Rucker posted to Dogpile. With no rain after all several pax tried to stay out of the wet grass. Luckily their attempts were thwarted.

COP: SSH, Don Qs, Helicopters, Ukrainian Soldiers, merkins, LBCs, Scorpion Kicks.

Over to other COP cicle for Bermuda triangle: 1st round 15 HRMs, 30 Heels 2Heaven, 45 SSH. 2nd round: 10 Burpees, 20 Reverse Crunch, 30 Squats. Mosey over to Amphitheater; 7 Dips every step on way up. Down – 5 Derkins each step.

Mosey down to Rusty Cage, avoid the snake, and 3 sets of 8 Pullups and 10 Jerkins. Mosey to front of Carrilion and partner up: 3 Rounds of 20 PLTs. Back to COP circle to kill some time with stuff then back to Flag.

YHC took us out. Near perfect attendance at coffee at Libby Market.

NMS: Apparently Oyster pays no heed to road signs at 5:50 in the morning, according to Upchuck. Blank Space was talking up his Q at Dogpile next week, see what AI dials up.

Six men emerged from the gloom to ponder the question: If a tree falls on a jeep, is the owner legally required to wave back at the tree? According to the squirrels who continue to ponder this question, this is what went down..

Lolligag down the hill to the now unoccupied Nickel Bridge Toll Booth for COP

COP: SSH, Helicopters, DQ, IW, Ukrainian Soldiers, Copperhead Squats, Merkins, LBC, Inverted Scorpion Kick stretches, Dead Bugs

Hustle over to the Nickel Bridge – perform 10 merkins and 10 LBCs at each light post across the bridge taking time to appreciate the sunrise. On the return trip perform 10 american hammers and 10 jump squats at each light post. Collect the 6.

Migrate down the road to the Pump House for a triple check – Hand Release Merkins, LBCs and the timer runs down the steep hill across the bridge and back.

Meander back down the road to the bottom of Love Hill return to the flag as a group for.

Numbers and names. YHC took us out

Breaking Bread – Look for an opportunity!

Coming Soon – Wing Contest! Check Slack for details

Keep the PAX members and families facing medical challenges in your thoughts. Always be grateful for the people in your lives and your opportunity to spend time with them. They won’t always be there and neither will you.

Thank you for the opportunity to lead on a beautiful RVA morning. SYITG

Seven Would-Be Warriors

Sun barely cracked the gray,

fog still thick on the trail.

Seven Would-Be Warriors

shouldered their 10-pound ring weights—

the ones they called Cock Rings—

and started the climb.

Dirt underfoot, roots reaching up

like they wanted a piece of someone.

They sprinted the hill anyway,

breath tearing, legs burning,

trying not to catch a toe and eat earth.

Hundreds of deep curl squats

hammered out between the runs.

Merkins in the gloom.

Pull-ups in rotation on whatever low bar would hold.

A wall climb that left hands raw.

More pull-ups.

Then the finish:

two full minutes of Mary-style burpees,

chest to dirt, jump and clap,

over and over

until the call of time finally cut them loose.

Seven of them,

breathing hard in the early light,

still standing.

Names, Numbers, Prayers and announcements.

Nancy prayed in his elegant form

for our sinful ways.

It was great seeing Mr. Rogers at the Dog Pile!

Have a great weekend, gents. Thanks for letting me lead!

YHC signed up days in advance and was being Cryptic signing up under The Prodigal Son. Maybe it was foreshadowing because the actual Prodigal Son was Winehouse, what great surprise.

8 men, 2 hungover men, and 1 horny Pax member making 11 met for Dogpile. YHC was not firing on all Cylinders, but managed to lead one of the greatest F3 workouts ever imagined.

Mosey from the Parking Lot to the Toll Booth Parking Lot for an uninspiring COP. Mosey to the middle of the Nickel Bridge. Once in the middle of the Nickel Bridge split into 2 groups. Group 1 (YHC’s group) Mosey across the River to the top of the Trailhead. Group 2 Mosey back across the River to the Toll Booths. Once each of the groups get to their destination they turn around and meet back in the middle. Exercises at each Lightpost: 10 Jump Squats, 10 HRM’s, 10 WWII’s, 10 Overheard Seal Claps.

Mosey down to the Pipe Loop. As one group we ran the Pipe Loop. Senor Frog sprinted up the hill and immediately blew his load and walked the rest of the time.

Mosey to Love Hill and Mosey up the Hill. Both by Bernie or regular. 20 Dips at the top of the hill.

Prayer Requests – YHC’s M’s Cousin’s Daughter Charlotte who had been fighting Cancer and just passed at 11 years old. F3 RVA – DaVille – fighting Cancer. Saltlicks SIL just got diagnosed with intestinal Cancer. John? The older gentleman who we see after Dogpile that is friends with Upchuck for over 17 years collapsed and was dead for over 15 minutes but has a second lease on life.

Announcements – Breaking Bread

NMS – great to be back at Dogpile after a month hiatus. YHC was excited to see Winehouse make a return, apparently he works with Saltlick.

4 horsemen gathered in the rain to get a little wet and get a little sweat. According to the run group oogling upchuck this is what went down more or less.

Welcome, disclaimer, 9 Burpee start, mosey to Carillon apron.

COP all In Cadence: turn and bounce x10, IW x10, Ukrainian Soldiers x10, Don Quixote x10, Jazzercize x5, Mercan x10, Albatross Arms: forward arm circles x20, back x20, Overhead claps x10, Seal claps x10, Prison cell 300 er 200: shoulder taps x50, mountain climber x40, bear plank walks x30, plank kickbacks x20, mercan x10; ww2 x15, LBC x15, left leg straight x15, right leg straight x15, both legs straight x15, both legs 45deg x15, both legs 90deg x15, hello Dolly x15, hola Rosalita xQuince, guten Morgen Brigit xFunfzehn, box cutters x15, heels to heavan x15, sumo squats x10, split squats both sides x10. mosey upstairs.

Quad check; timer does 2 laps with a burpee in the middle; squats, ab exercise, decline mercans. Mosey to ampitheater

decending dips; ascending SSH / mountain climber

YHC took us out. Prayers for coworkers; pax families; gypsy; 2F at Libbie Market

NMS – Welcome to Downrange Bubbles in town for a conference of sorts. Great convo at LM as usual. Title is from a workout this week with Pigskin where YHC also adopted something from the internet. Appreciate the Navy education from Bubbles whose day job is a Nuke inspector – new respect earned for “nerds” and “autistic” service members. Best moment is Nancy remarking: ” you do know about sports on TV, right?” follow by an a cappella hand movements demonstration from Upchuck.