Tag: Dogpile

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

11 men emerged from the gloom on this morning at Dogpile to be greeted by glorious weather wondering if Doozy and Gypsy might have Stayed on the Scene after the James Brown experience the night before at the Amphitheater. No sign of them. They made it to the CSAUP presumably. According to the person who left their lawn chair in YHC’s usual parking spot, this is what occurred:

COP – All IC – SSH, Helicopters, DQ, IW, Merkins, LBCs, APDs

Mosey past the field to the end of Blanton Ave. At each lightpost alternate sets of 10 Merkins and 10 LBCs. At Condie St. cross and come back – Burpees at each lightpost starting at 1 adding one at each

Back to the Field for 11’s – American Hammers and HR Merkins, cycle through lunges to cross the field the short way – forward, backward, Left side, Right side

Journey to the Rusty Cage for a Triple Check – Pull ups, WWIIs and timer runs to the hydrant and back

Roll down the hill to the Pipeline for another Triple Check – Plank, Squat, runner circles the loop. Ended at two rounds due to time

Return to the flag. The PAX got a couple extra minutes on the clock today at no extra charge!

Numberama, name-a-rama. Announcements:

Pickleball at Batteau next week, 8/26 at 6am. No DogPile next week! Come to Batteau. Find a partner and sign up or come and see who needs a partner. Preblast has link to a google doc to sign up.

Breaking Bread continues – September has an open slot. Sign up and help some folks out. See Oyster for questions.

Thoughts and prayers – Gekko’s friend Jay lost his wife recently and is finding his path forward for himself and his family. Fergie’s brother Michael recently finished his chemo treatment for cancer and will be finding out soon the results. Hoping for the best!

After the stifling heat and humidity recently I was shocked to step outside into mid-60’s this morning. Absolutely gorgeous. It felt good to lead today and it was great to see a good turnout. Thanks for coming along with me today. I love seeing Gekko dive into F3RVA posting all over town the past couple weeks and was really excited to see newcomer Frankie come out to his first bootcamp!

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 pole 10 LBC’s, next light pole do 10 squats. Repeato around the lake. Mosey back toward the flag stopping to do some varying runs.

Stop near front of park for a triple check. Runner, Drydocks, flutters. Run to the field, perform various runs (high knees, butt kickers, karaoke across the field. To the amphitheater dips at top. WWII’s and incline merkins at bottom. Another triple check with runner around the round-a-bout and SSH’s, Monkey humpers. Back to flag for a merkin ring of fire and dealer choice abs.

The lap around burpee lake went way faster than I thought it would, I should have added a second lap.

PSA- get your colonoscopy! Great message Upchuck! I had been putting it off and I am going to get it scheduled this week.

Prayers: To those in Maui, to our kids going back to school and to Upchuck and his continued good health.

YHC took us out in prayer.

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 from 18 at the top, audible part way giving the option to do box cutters or a mix

Stroll down to the garden turn of Love Hill: Partner up – while one partner runs to the gate the other does exercises – Bear crawl, Lunge, Broad jump burpees

Back to the ampitheater: 5 merkins on each ascending step

There was a short stretching interlude then on to the field for Four Corners of 11’s: At each corner do a set consisting of two exercises – Start with 10 american hammers and 1 jump squat, proceed through the series at each corner. We made it twice around finishing at 2 hammers and 9 jump squats before returning to the flag for two minutes of Mary.

Numberama, namerama, YHC took us out. 2nd F coffee and cheesy eggs at Libbie Market.

Welcome to Gecko who is a recent F3 RVA transplant from North Carolina. Happy to get to know you and show you small part of the Dogpile AO. We all look forward to seeing you posting around the region!

Condolences to Corned Beef who had a friend pass very unexpectedly recently leaving behind a wife and kids. Appreciate every day you get and the time you have with the people in your life!

Sign up for the Pickle Ball Tournament on 8/26 at Batteau and get ready for the SOJ Homegrown Half and 10K CSAUP on 8/19 launching from Robious Landing Park. See slack for all the info.

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 – First pass – 10 Carolina Dry Docks / 10 2 ct American Hammers / 10 Merkins, Second pass – 10 jump squats / 10 WWII / 10 Merkins, Third pass – 10 LBC / 10 Heels to Heaven / 10 Merkins

Jog to the Pipe – Triple check – WWII / Plank / Run the pipe

Back to the start for numbers and names. Handshake took us out. 2nd F at Libbie Market.

Announcements: Get your pickles and balls ready for the Back to School Pickleball Tournament on August 26 (look for the pre-blast). CSAUP Alert! – Check out the slack #1st-f-fitness and #soj threads for information on the Homegrown Half and Homegrown 10K runs launching from Robious Landing on August 19.

Thanks for joining and letting me lead the workout at Dogpile this morning. The physical exertion and camaraderie always sets a positive tone for my Saturday mornings and reminds me there’s more to life than the stressors and struggles I always seem to give more head space than deserved.