Tag: Dogpile

9 men of F3 some who have seen things and heard things that should never have been seen or heard.

WARMARAMA: People’s Run to the end of the street. Circle up: SSH, Imperial Walkers, DQ, Arm Circles, Helicopters, Copperhead Squats

The Thang:

Eye of the Storm: 4 Corners, after each corner come back to the Eye (Middle of the field) and complete 5 Burpees.
Corner1: 20x Merkins
Corner2: 20x WWII
Corner3: 20 Squats
Corner4: 20 Monkey Humpers

Dirty Triangle: Bear crawl to the start
10 Heals to Heaven, Run to the bottom
10 Heals to Heaven, 20 American Hammmers, Bernie to the Top
10 Heals to Heaven, 20 American Hammers, 30 Box Cutters

Rusty Cage: Triple Check
1. Pullups, 2. Dips, 3. Run to fire hydrant and back. X3

Love Hill: People’s Run down Love Hill

PipeLine: Triple Check
1. SSH, 2. Alabama Prom Dates, 3. Run Pipeline Loop. X3

Love Hill #2: People’s Run up Love Hill

BTTF
NMS: Lot’s of MumbleChatter today. Lot’s of critiquing about Alabama Prom Date form.
PipeLine is back. You asked for it, you got it!!!

Some of y’all took it easy and went to the Ukrops 10k. We will see if anyone completed it the Hard Way.

Well done today!! Thanks for letting me lead.

Prayers to: Upchuck’s family member and Handshake’s family member.

YHC: Took us out.

COP: I tried to mosey to the bottom of the Amphitheater.  The gate was closed.  I hopped over a railing and then F3RVA’s lone Harvard grad showed me that you can just open it.  Onward to the bottom for arm circles, cherry pickers, DQs, SSHs, Mt Climbers, WWIIs, Merkins. 

Mosey to the typical warm-up circle for The Downward Spiral: 10 burpees, 10 Merkins, 10 WWIIs and 10 Jump Squats, run the circle and do 30 SSHs at the other side.  Back to the place you started for 9 of everything w/ another helping of 30 SSHs on the side.  Then 8,  7, etc, down to 1. 

Mosey to the Carillon for Call Me Maybe: 10 Markers (a couple trash cans, a bucket, some cones and a shovel flag) lined the field in numerical order.  Each marker had an exercise posted on it. Numbers were called. We ran to the numbers selected and did the exercises written on the markers. Exercises were 0= 10 AMs, 1 = 1 Burpee, 2 = 2 Burpees, 3 = 10 WWIIs, 4 = 15 plank jacks, 5= 15 mt climbers, 6= 20 Monkey Humpers, 7= 20 flutter kicks, 8= 20 box cutters, & 9= 10 ball dippers.
Numbers called were:
911
Jenny’s number (1st thing: surprise-surprise – our 24 year old stud, Fergie, didn’t know it’s 867-530 nign-eey-igh-ighn.  2nd thing: One gent knew Tommy Tutone wrote this ode to Jenny.  That’s 2 pts now for Harvard – for those keeping score). 
Next number called: Handshake’s mom’s number,
then your own phone number,
13×10 to keep the wits sharp
Next, I considered audibling to socials and banking PINs, but i don’t trust yall that much.

With shouts of FEBA, off we went.  

Mosey to the next circle, form a circle, and stand equidistantly apart.  Bear crawl in.  Slap 5 dude’s hands and do 15 Booya Merkins with the 6th man you encounter.  Back to the edge of the circle for round 2.  Lunged in and 20 Rosalitas once you reach another 6th man.  Then crab walk and 20 FMs. 

BTTF.  Variety of core work and big finish w/ merkins to failure.  Numbers, Names, Announcements:
Grow Ruck is coming boys. 
EFH is in, are you?!
Up Chuck will host a workout at Dog Pile on 5/6 at 6am, before the  Grow Ruck Ruffians come in and start a workout at 7am.  Feel free to double dip (the Dog Pile Double Dip invitation stands for Grow Ruckers as well). 
Prayers for the Grow Ruckers to stay injury free and to grow in mind, body and spirit from this upcoming event. 

Excellent to see Gomer out at coffeeteria 2 wks in a row enjoying some 2nd F while he heals up nicely.

Enjoy your weekend fellas! 

11 men emerged from the gloom to see what F3RVA’s youngest regular had to show for 1 full year of F3 workouts. Fortunately for these men, they were spared from burpees and a world-famous Fergie rendition of the National Anthem. According to the watchful Owl perched by the Carillion, here’s what went down:

COP

Mosey to the circle and complete two laps around it. Circle up and do:

Admire the owl perched in the tree and mosey over to the Valley of Ill Repute. Partner up + one threesome. At the bottom of the Valley, complete 5 Booya Merkins with your partner. Once complete, do 1 round of Rock, Paper, Scissors. Winner stays at the bottom of the Valley and does 5 Squats. Loser runs up the hill, does 5 Squats and returns to their partner to continue this cycle for 10 rounds. Important note: Mittens may or may not inhibit your ability to choose anything other than paper in a game of Rock, Paper, Scissors.

Valley of Ill Repute was followed by a quick mosey over to the amphitheater. With just 6 minutes left on the clock, we all rose to the challenge and hastily made our way up the amphitheater by completing 5 Dips on each level of the amphitheater.

Once at the top, mosey back to the flag and take it all in as Fergie’s VQ is over.

Numberama & Namerama

Announcements: Heist commends me for taking the courage to lead at Dogpile and for really transforming myself over the last year.

NTB has the Q @ No Toll, Tuesday the 9^th. Coupons are on the menu for Tuesday’s Q.

Prayer Request: Mr. Rogers makes note of the various postings on Slack recently about us, our family, and close friends dealing with cancer recently. So, a general prayer for those actively dealing with Cancer in their lives. Were thinking of Handshakes family member, DTH’s dad, Machismo’s close friend, and Wild Cat.

Upchuck’s reminder to all: Get your colonoscopy and check your family history. Get your M to do a colonoscopy as well.

NTB took us out.

_

Thanks to all of those who came to Dogpile today. It was a pleasure to lead. At my one-year point, I reflect on how F3 has transformed my life by getting me in shape and starting better habits in life. F3RVA is special and its importance in our lives can’t be understated. I’m appreciative of all of those who have pushed me over the last year and for those who supported me as my brother was dealing with his cancer diagnosis and chemo treatment last year. When I started F3, I remember being the youngest guy around and somewhat out of place working out with the rest of the crew. But as time has passed, I’ve made a lot of great connections with so many from all the different regions and wouldn’t trade these workouts for anything else. Thanks again and looking forward to another year of F3RVA.

12 stalwarts gathered for this weeks Dogpile. After multiple rainy weeks it was good to have dry ground.

Mosey to the parking lot by the Toll Booth for a COP. New hits like the Pencil Roll and both types of Scorpion Picks were done.

Mosey to the Toll Booths and partner up. P1 runs across the bridge and up to the Trailhead to complete 10 Burpees and then run back. P2 complete a trio of exercises, exercise 1 is Bear Crawls, exercise 2 is Lunge Walk -or- Squat Walk. When P1 comes back from the mosey across the bridge grab your partner and wait for the 6. Switch roles and repeat.

Complete various Ab exercises in the Parking Lot. Partner up for 4 rounds. Round 1 – 15 Boo yeah Merkins and 15 Boo yeah WW2’s, Round 2 – 15 Boo yeah Merkins and 15 WW2’w, Round 3/4 to have 10 Boo yeah Merkins and 10 Boo yeah WWII’s

Line up in the lot and complete 20 HRMs, 30 Squats, then lay flat in the lot with arms extended and complete 10 Pencil Rolls

Mosey back towards the lot and stop at the Sidewalk. Partner up on a Block and complete 30 Dips. Indigenous Peoples mosey and complete 20 Merkins.

Mosey back up towards the Parking Lot. Partner up again for 4 Rounds of 15 Boxing Dying Cockroaches.

Mosey back to the Flag for a Ring of Fire. Man 1 completes 10 Merkins of choice (except HRM’s) while everyone else does HRM’s in Cadence and when Man 1 is done move on to Man 2. Halfway through switch to LBC’s.

Announcements – Gomer Pyle is looking for volunteers to help for the Grow Ruck in May. 6 pm to midnight. Fergie is doing his VQ next Saturday at Dogpile. Also on May 4th Dogpile will be at 7:00 am

Prayer requests – Gomers right Knee is being operated next Friday. Handshakes M’s cousins daughter was recently diagnosed with Bone Cancer.

NMS – Great morning with the crew. YHC was excited to celebrate a milestone and honored to do it with such a great group of guys, thank you.

On a stormy morning at 6 a.m., 13 brave souls of F3RVA faced heavy rain and 51 degrees, rallying around the freshly planted shovel flag. Amongst the Pax, was our dear Wilson! Great to see the crowd today, I was not expecting more than 6 or so.

Mosey to the big circle for a few laps of butt kickers and high knees. Circle up for some side straddle hops, arm circles, copperhead squats, Don Quixotes, flutter kicks, Rosalitas, and Merkins.

COP 1: My initial plan was foiled by a dude sleeping in the amphitheater, thinking fast I decided to take things to the field, which was now a pond. No worries, we were able to knock out a DORA on the right side of the field, with 100 LBCs, 200 squats, and 300 side straddle hops.

COP2: I decided to kill some time with a triple check at Satan’s Triangle. The triple check was with dry docks and squats. Looking back, this was way too much time for drydocks; however, think how swole I got you for pool weather!

COP3: Partner up by the stage for some Dog Pile patented “Touch a Tree.” Had the guys knock out three sets of 3/6/9 with LBCs and Flutterkicks as the called exercises.

For the grand finale, I had the Pax run the half-pipe for 11s with Merkins and Alabama Prom Dates, honoring 11 years of marriage to Mrs. Heist (3/23/13).

BTTF:

Announcement: Grow Ruck.
Prayers:

1. Handshake’s M has a cousin with a child that recently injured their knee. Initially, Doctors suspected a torn MCL, but turns out to be bone cancer. Please pray for Charolotee.
   
2. Please pray for our brother Wildcat. He has upcoming full body scans for his Stage IV lung cancer. BTW this badass is also doing a Triathlon to raise money for childhood cancer.

Honeymoon took us out in prayer! Thanks bro!

Closing thoughts: Lots of respect to all you guys out there today. Dog Pile has always been a personal favorite of mine, because I get to see my buds I typically don’t see during my usual AO rotation. Shout out to the guys that deserve extra respect: Bootleg, Doublemint, Oyster and Wilson.

Eight men emerged from the gloom converging at the appointed place and time to have their limits pushed and see what the QIC had in store for them on this beautiful spring morning. According to the runners surprised to find the creatures moving on Love Hill were not deer, this is how it what took place.

Mosey to the Nickel Bridge toll booth parking lot for COP: SSH, Helicopters, DQ, IW, DMH, Copperhead Squats, Merkins, LBC’s, APD’s

From the toll both, cross the Nickel Bridge alternating 5 merkins and 5 WWII’s at each lamp post. Return doing 2 burpees at each light post. Convene at the toll booth and proceed as a group to the base of Love Hill.

On Love Hill, pair up and cycle through bear crawls, lunges, and broad jump burpees while the timer runs to the curve at the garden and back. Runner turns when they meet the runner ahead of them. At this point in the workout the ninth member of the PAX joined us claiming to have found us by identifying giggling in the dark. The PAX doesn’t giggle. We chuckle. We guffaw. We have been known to split a side, but we don’t giggle. He must of have been mistaken.

Slow mosey to the amphitheater – 5 incline merkins on each step to the top, 5 dips on each back to the bottom to pickup Hitchhiker’s top layer which he discarded on the lower step.

Return to the flag for Mary: AH’s, Freddie’s, APD’s, 4 minutes of savasana.

Numbers and Names.

Announcements: Training for grow ruck continues and a reminder to look for opportunities to support Breaking Bread.

YHC took us out and we convened for 2nd F at Libbie Market. It was great to see Swirly at Dogpile and in some backblasts this week. Congrats on 1 Year, Senor Frog. Thanks for letting me lead.

4 stallions coming in hot. Let’s go find some puddles.

Warmarama: Mosey to the other end of the Carillon field, SSH, Imperial Walkers, DQ, Copperhead Squats, Helicopters, Arm Circles

The Thang: Mosey to the Triangle:
Corner 1: 20 Merkins
Bernie – Corner 2: 20 Squat Jumps
Bear Crawl – Corner 3
Mosey to Corner 1: 20 Merkins
Bernie – Corner 2: SSH
Lunge – Corner 3
Mosey to Corner 1: 20 Merkins
Bernie, Butt Kickers, High Needs – Repeat Corner 3

Mosey to the fence: Quad Check
1: Touch 5 trees
2: Flutter Kicks
3: WWII
4: Heals to Heaven
Repeat 4x

Mosey to the Amphitheater
Merkin Ladder to the top
Mosey back to the bottom
Reverse Crunch Ladder + 1 box Jump back to the top

Mosey to Amphitheater Stage: Ring of Mary
Mr. Rogers: American Hammers
Bootleg: Alabama Prom Dates
Handshake: Heals to Heaven
Oyster: Flutter Kicks

Mosey back to the flag
Numberama: Namerama
Announcements – See Slack
YHC took us out!

NMS: Thanks to Honeydo for giving up the Q. YHC had planned on bringing out a friend who was in town from CA and YHC wanted to give him a proper tour of dogpile. YHC friend had many excuses, jet lag, too many drinks, something about “I TOLD YOU, I just had rotator cuff surgery and can’t workout right now”….. We’ve heard it all before…. Maybe next time.

Oyster

Six fully erect redwoods gathered on a rainy morning to put in the work rather than lounging on a beach and trying for a cameo on MTV spring break.

Since we saw NO One out in Byrd park, only the birds singing their renditions of Barry White and preparing for spring can corroborate that this is what happened, more or less:

6 Success Burpees. Short mosey to a nice size Success Puddle. 10x Success HRM IC; 10x Success APD in cadence. Now properly marinated, we moved on the the real event with a short mosey to the first circle for a COP, welcome, disclaimer, and f3 core principles.

COP is all IC: 10x Side Straddle Hop, 10x Merican, 10x Don Quixote, 10x Helicopter, 10x small circle + 5x big circle, reverso, keep them arms up for a time, 5x overhead claps, 5x SEAL claps, 10x Merican, Plank, Elbow Plank, 10x Peter Parker, 10x Diamond Merican, 10x Wide Arm Merican, flip it over for 10x WW2 Situps, 10x Flutter Kicks, 10x Hello Dolly, 10x Rosalita, 10x Box Cutter, 10x Heels to Heaven, 10x Bohemian Rhapsody, 10x Freddie Mercury, 10x Alabama Prom Date, 10x Tuscaloosa Trailer Park Twister, 10x Merican. 25 minutes elapsed. Get Some. Mosey to the amphitheater waterfall feature.

Descending dips, starting with 18 and decreasing each step. Mosey to the rusty cage.

Partner up. 3 sets of 10x pullups. 3 sets of 8x jerkins. Jelly arms complete. Mosey to the stage – that large puddle sure looks inviting….

Triple check, Touch a tree, spreading the love uniquely in sets of 9, 6, and 3. Voyeurs perform Monkey Humper and Squats. Handshake picks the furthest trees to warm up since it is still pouring.

Mosey back to the waterfall feature (amphitheater), starting at the bottom, descending Incline Mericans (though thought strongly about everyone’s favorite Vee up but wanted to finish out the arms). Arms of Jelly again.

Quick circle up: 10x Monkey Humper, 10x Gorilla Humper, Mosey BTTF.

Upchuck took us out. Prayers for Upchucks nephew Chance who is leaving the Corps. Prayers to work on Integrity in ourselves and tactfully help others with the same. Cafeteria at Libbie Market.

NMS – It was good to get back out and Q after some debilitating painful injury and heavy travel starting in December. Somehow the knee held up – PT working? Or stopping the statins?

Appreciation to my hardcore brothers for making it out on such a terrible weather day for a little success building.

Did you know MTV Spring Break has 28 seasons? YHC was shocked, shocked because MTV became difficult to watch when Kurt Loder left and the music videos stopped – and also, in Germany only Eurovision Song Contest was available, but you all knew that – still thinking that was a fair trade for great croissants and beer.

Also, whilst writing this WNRN Grateful Dead and Phriends in the background played ALL of Phish’s WILLLLLLLSSSOOOONNNNNN, and YHC realized I was missing my good buddy in the rain… Next time.

Todays weather represent the best conditions to melt the muffin revealing the character, strength, and resiliency of the man underneath. The best part is that warming feeling you get after a warm drink and a hot shower and knowing you pushed yourself successfully to another level – especially after making that decision at 5ish to push the covers off, kiss the M, and get after it in sporting weather. Makes YHC fully appreciate life, family, my brothers, and the leisure to enjoy it all. Grateful. Truly.

These are only the building blocks for each of us. Our mission is to help each other and then get more men on a path to this same place.

Get Some!

16 men gathered for the official Handshake 40th Birthday Q and this is what happened:

Mosey out the back gate of Dogpile to the lake in front of Maymont for a COP. First location was too muddy and goose poop ridden so we traversed up the hill. Exercises completed to include among others Inverted Scorpion Kicks and (2) sets of 20 HRM’s

Mosey to the intersection and notify the Pax to remember this location and then form up for an Indigenous Peoples run over to Burpee Lake (no Burpees).

Party is such sweet sorrow: partner up and each partner runs in the opposite direction and at each Lightpole partners complete (5) HRM’s and (1) WWII’s and meet up at the opposite corner.

At the opposite corner partners reunite and we make our way back around the lake hop scotching with P1 doing 10 Squats while P2 runs to the next Lightpole and starts the squats and when P1 catches back up P2 goes to the next Pole and continue to the end.

Mosey from the original starting corner back up to the top of corner of Trafford and Westover and get in groups of 3’s for a Triple Check. P1 runs an unreasonable distance while P2 does Flutters and P3 does LBC’s. Everybody does all 3 and then round 2 was Running, Alabama Prom Dates, and Inverted Scorpion Kicks. Round 3 was Running, WWII’s and something else, YHC does not remember.

Mosey back down Westover to the intersection YHC had pointed out earlier. Al Gore the 6 and YHC asked the Pax to pick a number between 1 – 10, 7 was picked and 7 Burpees were completed.

Mosey up to Spottswood and complete 20 HRM’s.

Mosey back to the Flag for 20 more HRM’s and 1 minute of stretching.

Announcements – Grow Ruck is coming the first weekend of May. Rosie says anyone who completed today’s bootcamp can handle the Grow Ruck. Flight Nurse out of Wilmington is taking over the Grow Ruck and he is aware of what happened last time and he is determined to make it a success. Sign up.

Prayer Requests – none

NMS – thank you for everyone for the birthday wishes and for those who were able to make it to, it is truly appreciated.

7 dad bods…. Ready for another edition of Dogpile. LetsGo!!

Warmarama:
Mosey to Toll Booth parking lot (don’t be late)
SSH, Imperial Walks, DQ, Cherry Pickers, Monkey Humpers, Jazzercise, Merkins, LBC, Flutter Kicks, Hello Dollys, Alabama Prom Dates

Lamp Post Alley
Run to the 1st lamp post = 10 Merkins, back to the start.
Run to the 2nd lamp post = 10 Merkins, 20 SSH, back to the start
Run to the 3rd lamp post = 10 Merkins, 20 SSH, 30 Squats, back to the start
Run to the 4th lamp post = 10 Merkins, 20 SSH, 30 Squats, 40 Mtn Climbers, back to the start.

Mosey to Love Hill
Mosey up Love Hill – Bone Thugs leads the way with his head lamp.
Stop – Bear Crawls.   
Mosey
Stop – Lunges
Mosey
Stop – Broad jump burpees.

Mosey to the fish bowl
Triple Check #1
Runner to the top of the hill = 3 jump squats
SSH
Monkey Humpers
Triple Check #2 – Other side
Runner to the light pole
Flutter Kicks
WWII

Mosey to the Amphitheater 
Descending Dips then A little Mary
American Hammers
Pickle Pounders
LBC
13 count WWI
Hip Slaps
Heals to Heaven

Mosey back to the Flag

Numberama:Namerama
Announcements:
See Slack — GroRuck

YHC Took us out!

Thanks for letting me lead. Next week Handshake has the Q. No more hate! Let’s go!!!