12 men started their Saturday off right by getting to Dogpile to see what YHC had in store. Although my original plan fell though by not having enough time to finish the new toy, still a good beatdown nonetheless. At the stroke of 6 the 12 ventured off. According to the many groups copycating us here is what when down. Mosey to the grassy area at the front entrance. COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Mosey to Burpee lake. Starting at the first lightpole do 10 merkins, next…

Five regulars and one new (to Dogpile) face showed up in the early dawn to sweat a little and check out the lawn maintenance at the amphitheater. Thanks the ongoing series of productions, YHC is happy to report the lawn is well maintained. No merkin required. According to the solo runner heading out on an 8 mile run this is what happened next… COP: (All IC) SSH, Helicopters, DQ, IW, Squats, Merkins, LBCs, APDs Off to the rusty cage for a triple check: Pull-ups, WWII’s, timer runs to to the hydrant and back Mosey to the Amphitheater: Crunchy frog countdown…

Six men emerged from the gloom to take in an unexpected break from the recent heat and humidity and spend this July morning strolling along the banks of the James River. According to the gentlemen posted to make sure nobody staged an impromptu performance of West Side Story at Dogwood Dell, this is what occurred. COP: SSH, DQ, IW, Copperhead Squats, Merkins, LBC’s, APD’s all in cadence Mosey to the Ampitheater – Decrementing Dips starting at the top at 18, 5 Incline Merkins on each step up, and back down doing 5 Boxcutters on each step. Head to the Triangle…

One year with F3 in the books. What a blessing it has been to meet new friends, rekindle old friendships, and better myself learning to lead by some solid HIMs. Conceptually I knew what the three Fs (Fitness, Fellowship, and Faith) are; but I didn’t experience the fullness of them until I joined F3. Thank you for that. Warmorama: Mosey to nickel bridge maintenance lot. Welcome/intro/disclaimer. SSH (20x) Left/right arm stretch (10 seconds) Ukrainian soldiers (20x) Deadman hang stretch (center/left/right – 15 seconds each) Merkins (20x) Down Dog/Up Dog stretch LBCs (20x) Scorpion stretch (left/right leg alternating) COP 1 (Nickel…

Sharing of the Mission: The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.  Disclaimer. COP: arm circles, cherry pickers, DQs, SSHs, Mt Climbers, WWIIs, Merkins. The Thang: Honey Bear Tree Challenge – In pairs, for solidarity, we Murder Bunnied to a tree, stopping to do 20 SSHs.  Then Bear Crawled to a different tree, doing 20 WWIIs, then ran to 3 trees, followed by 20 Merkins.  Did 3 rounds. Only problem was, the coupons have been removed again. We found a couple near the Rusty Cage. Some were huge. We modified…

Six stallions and a latecomer tackled Dogpile with unmatched enthusiasm, heart and style. The humidity was no match for the fervor and commitment of the group. COP: Mosey to the circle, complete a Murph, 50 burpees OYO. Just kidding. Actually, I’m not totally sure what happened. We definitely enjoyed some hearty fellowship, a significant distance of lunges, vintage frisbee game, touch a tree, time at the rusty cage, birthday jacks and a totally botched love hill excursion. The larger group saved an unsuspecting amphitheater yoga chick from 10 minutes of Wilson. Hitchhiker ran a long, long way. Numberama, Namerama, Announcements…