Tag: Dogpile

According to gentleman passed out in a blue pickup truck that was parked at the flag, who DEFINITELY wasn’t Handshake, the following may have happened.

YHC moseyed from the flag over to the big circle for the traditional Warm-a-rama, pondering life decisions, like signing up to Q weeks before Summer Tour dates were announced, the morning after a soccer game I’d definitely stay up late watching.

Then, out of the gloom, emerged Hitchhiker Blank Space. Thus encouraged, we embarked on a scenic tour of the most outstanding AO in they city.

1. Exercises on the steps up and down the amphitheater.
2. Pair up at the cages for pull-ups and a timer.
3. Blank Space shares he didn’t do DTH Ultimate because he hates running.
4. Run down the hill, past the pump house, ducked through the f****, climbed over the t****, and then down to the river.
5. Various exercises at the river.
6. Some 2nd/3rd F at one of my favorite spots in the city, at the bench overlooking the river and Atlantic Coastal Bridge, reflecting on
7. Mosey back to the flag, so Blank Space can properly finish his Murph from last weekend.
8. American Hammers in honor of the soccer team blow-out last night.

Names, Numbers, Announcements, and COT. Prayers that we would have the wisdom to know how best to work on our relationships with our Ms.

Announcements:

1. Pickleball Series continues – Monday at 5:30 AM at Bryan Park. Be there!
2. Summer Tour continues – Keep your eyes on Slack

NMS: I’m grateful for Blank Space! It’s been a lot of fun getting to know you over the last year, as we’ve both been on the FNG journey at an AO that’s seen a lot of FNGs over the years. What a different a partner makes!

MURPH. DONE. ✅

Dogpile showed UP today. Great turnout, great energy, and a whole lot of pull-ups that our arms haven’t seen in a while. 😅

Look — we used to do this all the time. Then life happened. But today we remembered something: we still got it. Maybe a little slower, maybe a little shakier on those pull-ups, but we finished. Every rep.

1-mile run. 100 pull-ups. 200 push-ups. 300 air squats. 1-mile run.

First Murph back in a long time and it felt exactly like it should — hard, humbling, and worth every second.

And real talk — thank you to everyone who showed up this morning. The Murph is, objectively, a stupid idea. 😂 But you guys stuck with me the whole time and didn’t let me forget why we do this. That means everything. Genuinely appreciate each one of you.

And yes — the Korean Castela bread the coffee by Bodos were absolutely worth it too. 🍞☕

Oyster took us out!.

8 regulars met for a Saturday morning beatdown led by YHC. 60 degree weather and a slight breeze.

Mosey to the Vita Course for some grab ass and a COP

Mosey to the Monkey Bars to watch grown men struggle to not rip their arms out of the sockets and watch Upchuck bang his knee.

Mosey to Burpee Lake and get in 2 groups. Both groups do the same exercises but run the opposite way around the lake. At each light pole the groups do 5 HRM’s, 10 Deep Squats, 15 LBC’s.

Meet at the opposite side of the lake and wonder how long Senor Frog and Mudslide continue to move while the rest of the pax follows the directions to stop at a certain light pole.

Mosey to the Benches at the Lake building. Bench Kicks, Decline Merkins, Incline Merkins.

Mosey to the front of the Lake Building for Swirly’s World Famous Touch a Tree.

Mosey to the former Columbus statue location fountain and do Bench Kicks. Upchuck and Senor Frog exchange foreplay and it ended up with a soaking wet Senor Frog.

Mosey over to the back of the school to Vinny’s Swingset and complete 4 rounds of planking knee rises, or whatever they are called.

Mosey back to the flag with 12 seconds to space

Announcements – Summer Tour Week 2: The Deep, Raider Run, Dogpile, Home Grown Half Marathon in Augusts, Flatty’s Happy Hour (this has already been completed by the time this backblast was released).

NMS – beautiful morning for a beatdown. YHC was glad to lead.

Six men emerged from the gloom ready for the sunny oasis that is Dogpile on an otherwise wet and gloomy morning ready to push themselves and become a little bit better than the day before. According to the deer who don’t understand why they are out in the rain when they have a perfectly dry fartsack to be in, this is what went down…

COP: SSH, Helicopters, DQ, DMH, Copperhead Squats, Ukrainian Soldiers, The Merkin, LBC, APD, Fig-4 Leg lifts, Dead Cockroaches, World’s Greatest Stretch

Migrate over to the triangle for a Dirty McDeuce- Four rounds consisting of three exercises performing 12 reps of each followed by a lap around the triangle. Round 1 – Merkins, LBCs, squats. Round 2 – HR Merkins, 2 count American Hammers, jump squats. Round 3 – Diamond Merkins, Lunges, Hello Dollies. Round 4 – Carolina Dry Docks, Lieutenant Dan’s, Box Cutters

Saunter down the road past the Pump House to Love Hill. Pair up – timer runs to the first bend and back, rotate through bear crawls, polar bears, and broad jump burpees.

Return to the ampitheater for Mary and then return to the flag.

Thanks to everyone for joining me in the gloom and the opportunity to lead.

A dozen men emerged from the gloom ready to continue training for the everyday battle of life.

YHC got things started with the COP and handed off to Luigi who lead the PAX the rest of the way. This is how it went…

COP: SSH, DQ, Helicopters, DMH, Copperhead squats, IWs, Merkins, LBCs

Mosey to the field: Three rounds of exercises in counts of 10, 20, 30, and 40 – running to the opposite end of the field between each exercise. Round 1 – diamond merkins, flutter kicks, jump squats, side straddle hops. Round 2 – hand release merkins, box cutters, squats, mountain climbers. Round 3 – Burpees, hello dollies, lunges, arm circles.

Mosey over to the amphitheater: Going down the steps do 4 dips per step. Then going back up do 4 step-ups per step. Then going back down do 4 world war II’s per step. Last going back up do 4 incline merkins per step .

Mosey to the Carillon for a triple check – One round (run around the tower, flutter kicks, hand release merkins) completed before heading back to the flag for Mary (flutter kicks and LBCs IC)

Names and numbers. Luigi took us out.

Announcements:

• Flatline’s going away Q at Dogpile is next week, 5/16!
• Memorial Day convergence -7am on Monday 5/25 at Dogpile

Continue to keep families and friends of pax members going through the challenge and heartbreak of serious illness in your thoughts and prayers.

Final thoughts:

I am so proud of how Luigi carried himself – tackling a full length Q and leading a PAX of grown men for the first time. He took coaching to heart and took preparation seriously. We had planned to split this up but he ran with the whole thing even counting cadence properly during Mary which I didn’t know he could do. All without a Weinke!

I’m grateful to the F3 brotherhood for welcoming him. It really means a lot to him to be a part of this.

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.