Tag: Dogpile

Four young men bounded out of the gloom at Dogwood Dell on a beautiful Saturday morning eager to toss around a heated tuber. This is what the eyes saw:

Senor Frog lead the PAX to a secluded spot right out side the restrooms to lead a circle of pain that included: dead man hangs, imperial walkers, don quixotes, side straddle hops, merkins, dry docks, LBC’s

The spud was thrown in the direction of Mr Rogers who moseyed the PAX down to the Nickel Bridge toll booth. The directions were to alternate 4 merkins and 1 burpee at each light post across the bridge. The return featured 5 side straddle hops and 3 jump squats.

The tater was handed to Fergie who dragged the PAX up the hill to the Amphitheater. Orders were to do incrementing dips starting at 1 on each step down and return incrementing incline merkins back up.

And finally the spud found its way to YHC. The PAX moseyed to the triangle and did a couple of laps. First lap: lunges, 10 WWII’s, down the hill, 20 LBC’s, up the hill, 10 american hammers. Second lap: lieutenant dans, 10 double count flutter kicks, down the hill, 10 heels to heaven, up the hill, 10 box cutters. Back to the flag for some Mary.

Numberama, Namerama, YHC took us out.

Mr Rogers leads a 3rd F group on Tuesdays at 7pm at Dunkin Donuts (3125 Lauderdale Dr). All are welcome!

Great teamwork men!

The Bash Brothers were texting on Friday night and noticed a still empty Q sheet for Dogpile. Both lacking motivation the idea of a co-Q was thrown out and it offered just enough motivation. At 1930 hours it was a good idea but when the alarm went off at 0520 it was was a terrible idea, but that’s how it goes sometimes.

Round 1 – EF Hutton Q

COP of various exercises (YHC isn’t as good as Hutton at remembering this stuff)

Mosey to the bottom of the Amphitheater for a modified Self Destruction: 1st Incline Merkins 2nd Squats 3rd WWII’s escalating to 18.

Mosey back to the circle for a Circle Work. Bear Crawl to the Manhole Cover 1 Burpee, Crawl Bear back 2 Burpees, Polar Bear 3 Burpees, Reverse Polar Bear? 4 Burpess, and something else to 5 Burpees

Round 2 – Handshake Q

Mosey back to the top of the Amphitheater for another modified Reverse Self Destruction: 1st Dips 2nd 2-Count Flutter Kicks 3rd SSH’s.

Mosey to the Stage for some light stretching for 2 minutes

Mosey back to the bottom of the Amphitheater: 2 Squats 1 2-Count Step Up all the way to the top, non escalating

Mosey around the circle 3 times to pretend we did some actually running

52 in-cadence SSH’s to honor Gomers age. *New Exercise Alert* YHC thought we were going to run out of time so YHC called for “Traveling SSH’s” where you do a SSH while kinda hopping forward to make out way back to the flag. It was a disaster, but funny.

Mosey back to the flag for in-cadence HRM’s, WWII’s, something else?

Announcements – SOJ’s Paint-A-Block party at Rockwood Park tomorrow (Sunday, 10/15) from 4-6

Prayer Requests – Whitesnakes family, Wild Cat, Yee-haw/Liv.

NMS – good times today, solid crew, lots of personality. We were glad we missed the rain and the it wasn’t the worst workout ever. Thanks for holding off on signing yourself up, Bootleg, it gave us the last minute motivation we need to not see it go empty.

6 men emerged from the gloom and executed the workout below and as they were finishingtheye were joined by a late comer (who shall remain nameless) who did not realize it was Daylight Savings Spring forward day and forgot to set his alarm appropriately. Because we never leave a man behind or leave him where we found him the PAX unanimously agreed to Double Dip and repeat the workout for the benefit of our tardy comrade. Imagine if you will, dear reader, if the below could have and would have been performed twice. According to the pigs we brought to the Veg Fest to fatten up on some healthy, non-gmo, organic slop before turning them into delicious bacon and ham, this is how it went (both times).

COP: SSH, Helicopters, DQ, Imperial Walkers, Copperhead Squats, Merkins, LBC’s, APDs all IC

Saunter down to the Nickel Bridge toll booth: Cross the bridge alternating 10 WWII’s and 10 merkins at each light post. Return and knock out two burpees at each light post.

Shuffle over to the old Pump House: Triple check – Planks and lunges while the timer runs down the hill and crosses the bridge to the other side of the canal and back

Meander on up the pump house road to the other side of the park and reconvene at the rusty cage: Pull ups AMRAP then we headed back to the flag.

We’ve passed announcement season it seems as nothing came up. Although nobody had any specific prayer requests it is always worth remembering that everybody deals with challenges in their lives at times and may not ever share the suffering they are experiencing. Reach out for help if you need it and strive to be kind and patient with those you encounter each day. You never know what they might be dealing with. A kind word or a warm smile may be just the thing they need to keep going that day.

Thanks for letting me lead and my apologies for the delay in getting this shared.

Welcome. Mission Statement. Disclaimer.  

COP: arm circles, cherry pickers, DQs, SSHs, Mt Climbers, WWIIs, Merkins.  

The Thang: 

Since the Dog Pile guys were missing a DTH beatdown across town, I thought it would be fun to serve up a little number I got from DTH called…

Burpee Back Mountain – 

We partnered up for a Dora.  P1 was the timer and ran up and down the Amphitheater steps while P2 did Burpees (100 total).  

Fail to Succeed – Many times you gotta fail before you succeed, so we stopped by the Rusty Cage, did Pull ups to failure, 5 Jump Squats & 20 LBCs (OYO, 3 rounds total).  

Red Light, Green Light – 

Lined up at the Carillon, called an exercise and controlled the Traffic Light.  When Red Light was called, we stopped and did the exercise, with no stopping until Green Light was called.  When Green Light was called, we ran like hell.  First HIM across the field got to pick the next exercise and control the Traffic Light for the run back.  Heist won, as did Boberry, Purple Rain and Yee Haw. We did some Plank Jacks, APDs, Flutters and Merkins. I thought this was a Mr. Rogers original, but Handshake let me know all my exercises are stolen.

Curbed Enthusiasm – 

Grab some curb, 1 Ball Dipper, Bear crawl across street to another curb, Crawl Bear back, 2 BDs, etc, up to 5 BDs. Same idea w/ Merkins and Hops, then Heals to Heaven w/ a Crab Walk, then Handshake shook things up with more reps, SSHs and a Backwards Walk/Stretch/Junk Accentuator that he probably stole from one of the Star Wars movies, but I wouldn’t know, since I’m not as nerdy as Boberry 🙂 At some point in all of this, the Pax sang HBD to me, followed by a few lines from the Mister Rogers theme song. Thx guys! As I face the big Four Five tmrw, it came to the light that Hitch already hit 46 on Wed (he strongly declares that he’s still in his mid-forties, not the late-forties – fair enough) and on the 9th Yee Haw will celebrate some much lower number. HBD Hitch and Yee Haw!

Back to the Amphitheater to work our way down the steps with Dips, Flutters and Merkins. All were instructed to do as many as they wanted because it’s YVY and mumble chatter’s a lot more fun than counting.  

BTTF.  Numbers.  Names.

Announcements: 

Gypsy’s pet project Shood offically starts on 11/12/23, but we can get on it early. Bring gently used shoes to DTH in SOJ, Corned Beef in Da-Ville and YHC at Dog Pile.

Yee Haw’s daughter Liv wrapped up Chemo this week and is home from the hospital. So awesome! Prayer works. Keep ’em comin’ HIMs.

It’s Sober October and it’s never too late to jump on this train. Keep up the good work Heist, Fudd, Purple Rain, DTH, Wildcat (anyone else?!?) Let’s goooooooo!!!!

Prayer Requests: Continued prayers for baby Liv, prayers to have the SkyQ show us the next member of F3 (he’s out there, he needs us and we need him). And Hitch encouraged us to remember the guys that haven’t posted in a while. Reach out. Check on them. Invite them back out. Who knows what difference it could make.

YHC took us out.  

Final thought: EF Hutton, for next year’s Gloomies, if we have a Shortest-Coffeeteria-Stay category, right now Yee Haw and Heist are in the lead. 35 seconds is the time to beat. Haha! Enjoy the weekend gents thanks for letting me lead!

3 men of F3 wanted a little bit of 70 and Sunny before the 9-year anniversary convergence. We got it done!

Warmarama:
1 mile run, DQ, Imperial Walkers, Arm Circles, Cherry Pickers, Helicopters, Michael Phelps, Jazzercise.

The Thang:
Mosey to the Amphitheater:
Ladder Merkins to the Top. 1-18
Ladder Dips to the bottom. 18-1

Mosey around the Amphitheater:
Mosey to the Stage for a Triple Check:
Run to the Gate and Back
Flutter Kicks
LBC

Mosey around the Amphitheater:
Mosey back to the stage for a Triple Check:
Run to the Fence and Back
Spicy Alabama Prom Dates
American Hammers

Mosey BTTF
Numberama: Namerama

NMS: We got it done!! Weather was actually perfect. Love Hill may have been a little dicey so we skipped out on that. Headed on over to the Crucible for the double dip.

Oyster

Slaughter Start: 5 Burpees

Mission statement and Disclaimer

COP: Arm circles, Cherry pickers, DQs, SSHs, Mt. Climbers, WWIIs, Merkins.  

The Thang: 

Eye of the Storm – Five jump squats at the center of the Carillon field, moving randomly to it’s four corners for 20 monkey humpers, 20 SSHs, 20 dry docks, and 20 plank jacks, while going back to the center (for another 5 jump squats) between corners.  Slight mod here, but thank you Doozy for this gem.  

Sippy Cup led us in plank variations while waiting on the 6.  

On the mosey to the pipeline, 5 Burpees OYO.  Pit stop at the Rusty Cage for Pull Ups ‘til failure.  

Triple Check on the Pipe Line – timer ran while the other partners did heels to heaven and plank hold.  Fun Fact: Sippy Cup was the creator of the pipe line triple check.  Good stuff stands the test of time.  

Love Hill – Not much creative with this Q.  Just hard work offered up by those that came before.  Apparently, Toga (who I have never met) created Love Hill.   We partnered up for the usual torture: P1 ran 1/2 way up the hill, while P2 bear crawled.  Switch.  Then lunge and lastly broad jump burpees.  Then Mosey to the amphitheater for some…

Amphitheater Fun- We went from the bottom to the top with a box jump, 2 dips and 4 flutter kicks on each step.  

Fireman Ed led us in plank variations waiting on the 6.  

Killed a few min w/ SSHs interrupted by various core exercises selected by the PAX.  

BTTF.  Numbers. Names.

Announcements: 

7am at the Alamo 9/16 for Liv, Yeehaw’s child that has suffered from brain cancer.  Come on out, wear yellow and give some support.  

Also on the 16th, 5k memorial run for a Freeman HS teacher that was lost last year.  

9/23 is the F3 RVA anniversary convergence at the crucible at 7:30am (Oyster is gonna hit up Dog Pile first, he might inspire me to do the same).  

And the Sit & Sip will be held later that day.  

Prayer Requests: It’s not exactly a prayer request, but I shared with the PAX what Gypsy shared with Lighthouse and myself during the Currahee Run: Practice sharing a compliment with someone at least once a day. Make it sincere.  You will make an impact on the other person and you will walk away lifted up as well.  

YHC took us out.  

Moleskin: I don’t have to reinvent the wheel.  There is so much wisdom swirling about from the men of F3.  Great exercises exist.  Use ‘em.  F3’s entire blue print was just waiting on all of us to arrive and do something with it.  Practice something that has benefited another.  I can rise higher as I slowly work towards becoming the man God intended for me to be by trying to stand on the shoulders of those honorable souls that came before and those that are here now.  

👊🏼

As YHC pulled into the parking lot at Dogwood Dell this fine September morning it was obvious something had changed but it was hard to put a finger on. As the other 8 men emerged from the gloom for an hour of merkins, burpees, and whatnot several experienced the same feeling as if something was missing. Hmmmmm. According to the lumberjack lurking in the nearby woods this is what went down.

Jog to the circle for COP: SSH, Helicopters, DQ, IW, Copperhead Squats, Merkins, LBC’s, APDs all IC

Mosey to the Rusty Cage for a Triple Check: Pull-ups, WWII’s, timer runs to the hydrant and back

Migrate to the Triangle: Round 1 – Bear crawl, 10 Carolina Dry Docks, Run, 20 LBC, Bernie up the hill, 20 Merkins; Round 2 – Bear crawl, 10 squats, Run, 20 American Hammers, Run or Bernie, 20 Merkins; Round 3 – Lunge, 10 jump squats, Run, 20 Heals to Heaven, Run or Bernie, 20 Merkins

Leisurely stroll down to the Pipeline for another Triple Check: Plank, WWII, timer runs the pipe

Return to the flag via Pump House Rd for numberama, namearama.

Announcements: Labor Day convergence Monday 9/4 at Dogpile 7:00am, Coffeeteria at Ellwood Thompson’s.

Sept 16 at the Alamo – 7am – A workout (Swoop’s VQ) is dedicated to showing support for 9-month old Liv Schroepfer who is battling brain cancer (Yeehaw’s 2.0). M’s and 2.0’s welcome and encouraged. Buy a yellow “Love for Liv” shirt or wear a yellow shirt if you have one (https://www.bonfire.com/love-for-liv/)

Sept 16 – Laura Teague Memorial 5k Run – Third Church is sponsoring this race with Trinity UMC, River Road church and Freeman HS to raise money for students in honor of Laura Teague, Freeman HS teacher who died tragically last year. (https://henricoeducationfoundation-bloom.kindful.com/e/lara-teague-curry-memorial-5k)

Sept 23 – F3RVA 9th Anniversary Convergence at The Crucible – 7:30am – Come out and celebrate 9 years of F3 in Richmond and show support and encouragement for the folks at The Healing Place.

Thanks to Rosie and Gomer for the valuable reminder – All are encouraged to look past the 1st F to 2nd F, Fellowship, and take advantage of opportunities to spend time with fellow F3 brothers in a more relaxed setting. Watch for Lunch and after work get togethers and other events or take the lead and set one up. As we age our bodies will start to let us down but relationships can be there long after – if the investments are made now.

Slippin Jimmy experienced a tragic loss this week. A partner in his firm took his life, catching him and many others by surprise. Keep this gentleman’s family and colleagues in your prayers and keep an ear and eye out for signs that folks around you may be struggling.

Keep Faceplant’s family in your prayers as they grieve his uncle losing a battle with cancer this week.

SYITG