Tag: Dogpile

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. 

1. SSH (20x)
2. Left/right arm stretch (10 seconds)
3. Ukrainian soldiers (20x)
4. Deadman hang stretch (center/left/right – 15 seconds each)
5. Merkins (20x)
6. Down Dog/Up Dog stretch
7. LBCs (20x)
8. Scorpion stretch (left/right leg alternating)

COP 1 (Nickel Bridge): My plan was to start at north side of Nickel bridge and to do 1 burpee per light pole on way down. Return back doing descending number of squats starting with the highest number light pole. Somehow I counted 14 light poles on the way down and yelled for the Pax to start with 14 squats and decrease by 1 for each pole back to north side. 

Sounded like a good idea, but there are actually 16 poles. Rosie kindly let me know I had miscounted, but now I know!

Plank for the six near the toll booths and a 20 count once everyone rolled in. 

COP 2 (Love Hill): Partner bear crawl, lunge, broad jump burpee. 

This COP goes out to Swirly! Back in February we did Love Hill from gate to gate (pump house drive to amphitheater). Was one of the toughest things I have done with F3. Luckily Mr. Rogers was my partner and carried more then his weight.

A few grumbles on this one about whether the gate off Pump House Drive was open for business or whether we start before or after the gate. Ended up starting just after gate and partner A began to bear crawl up hill, with partner B running to community garden area and returning to switch with partner A. Repeato wirh bearcrawl, lunge, broad jump burpee until we all reach garden area. 

Key to this COP is to bear crawl as far as you can to avoid extra broad jump burpees!

COP 3 (Valley of Death): 7s with drydocks and WW2s. 

COP 3 goes out to Mr. Rogers who busted this out the same day I learned about “eye of the storm,” which I also love. I found his explanation for 7s, “it is like 11s, but it is just 7s” catchy and even used it today. 

Funny thing is Valley of Death doesn’t look too menacing, but when you run up the last 15 feet or so of each hill it can crush you!

Started with on the Love Hill path with 6 drydocks and ran down and up valley of death for 1 WW2.  Finished with 1 drydock and 6 WW2s. 

COP 4 (Triple check – pull-ups and dips):

With about 13 minutes left, I gave the guys choice A or B. Choice A was selected, which was the triple check (pull-ups and dips). Choice B would have been at the amphitheater with some variation of merkins or box jump (which suck). Glad people selected A. Wilson wanted “choice F”(back to the flag maybe?)

Knocked out triple check with 4 minutes left. BTTF. 

Numbers/Names. 

Announcement: Pickleball tournament coming up. See Hitchhiker for details. Goal is to beat Bleeder!

Prayer request – Bone Thugs shared that he recently lost an aunt to cancer (his father’s brother). He had to unfortunately share this news with his father. His aunt sadly did not inform the family she was ill as to not burden family. Good message shared with the Pax: share your struggles, we got your back!

Wildcat took us out in prayer. 

Many thanks guys. Good seeing everyone. Good mumble chatter as always. 

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 the heck outta this one.

Burpee Sandwich (hold the coupons) – 3 burpees before and after Lunges, Flutter Kicks & American Hammers (10 count each), repeato for 3 rounds.  

Touching Cindy – we split into two teams and numbered off. Teams were placed “equidistantly” from coupon  (Cindy).  All held a plank, the numbers were randomly called, runners raced to touch Cindy.  Winning team did 10 LBCs.  Losing team did 10 jump squats.

Mosey to the rusty cage for SEVENS (like 11s, but it’s 7s):

• Pullups 6-1
• Merkins 1-6

Native American Run to the Carillon – 10 Jack Planks in corner 1st corner, run the length of the field, American Hammers in the corner 2, run the width, we then humped some monkeys in the next corner, SSHs, repeato until it was time to do a Native American Run BTTF.  

Numbers. Names. FNG, Lightning, EH’ed by Wedding Singer, made it to us today all the way from Vermont. He mentioned doing F3 in Vermont & that there isn’t much of it. Good luck to you sir to bring the spirit of F3RVA back home with you. With a name like Lightning, you’re gonna need all the luck you can get. : -)  

Announcements: America’s fastest growing sport and Richmond’s fastest growing AO: Pickleball, at Batteau on Monday mornings. Come on out. I hear Splinter and Bleeder are the men to beat. I’d like to see these 2 face off some time (a Clash of the Titans). In other news, Flatline wants to check all of your Colons, I mean, he encouraged all of you to get a Colonoscopy if you’re 45, as colon cancer is preventable. At Coffeeteria, one discussion was that in the cancer game, an ounce of prevention sure does beat a pound of cure. Also, the Pax was challenged to think of 2 people who might need some encouragement. Reach out to them. Maybe go visit them. Flatline pointed out that since texts are so normal, sometimes making a call can have a bigger IMPACT.

Prayer Requests: Prayers for Machismo regarding expanding his business. Prayers for his leadership and wisdom as he takes on new challenges.

YHC took us out. May we continue to grow, so that we may be there for others in need. Amen (translation: It is so.).  

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 (summer tour, Bateau pickle ball) and YHC took us out. Definitely my most unique Q experience and it wouldn’t have been possible without y’all! Until next time, GP

15 fine gentlemen from across RVA joined YHC for a classic Dogpile beatdown on a beautiful June morning. According to the 4 bucks playing around the AO this is what may have happened.

Mosey to the VITA track since during Breakfast Club YHC learned that Boberry didn’t even know there was a track there. Warm up starting with DQ, SSH is not the required starting exercise despite the fine print in the F3 manual. One lap around the VITA track, stopping at each exercise station, alternating between 10 merkins and 10 V-ups. The track seemed longer than it used to.

To the Carillion field, alternate between bear crawl and crab walk while your partner runs from to the other end – switch until done. Benny has a surprisingly fast bear/gorilla crawl that may rival EF Hutton once he’s been around for more than a few weeks. Behind the Carillion for the standard Touch a tree – 2-4-6-8 with HRM, AH, Squat, Plank.

Necessary stop at the pull up bars for a 6-pack -Pullups and Jump Squats – apparently this is where we broke Handshake’s will. Maybe he was still in shock from last week’s pull up Dora. Next stop Ampitheater, the Q took a suggestion from Senor Frog and made it happen with increasing dips up the stairs. Close it out with some rapid fire and slow count variations of Mary.

Great start to the SOJ takeover with Heist bringing the clown car with Purple Rain and Benny. Great to try to keep up with Sippy Cup on another lap around the track, it’s been too long since I’ve done that.

So many great things about F3 RVA, it’s been 8 years as of last week since I started working out with F3. I’ve seen many ups and downs in personal and professional life but mostly positive and I attribute that to the men that surround me in F3. Thanks to everyone that was there today and those that have been there over the years. Let’s keep giving it away like it’s been given to us. It doesn’t get easier, you get stronger.

A bakers dozen came out to Dogpile to find the AO crawling with 100s of bikers. With the Amphitheatre taken with the all those Soccer arms we went to the 2nd COP circle:

COP: SSH, Don Qs, Ukrainian Soldiers, Merkins, Reverse Crunches, Scorpion Kicks.

Mosey down to the Rusty Cage for a Dora: 100 Pullups, 200 Squats, 300 SSH. Extended trail run mosey down to bottom of Pipe Loop for Triple check: Run loop, HRMs, & Heels2Heaven. Mosey to bottom of Love Hill, Dips, then mosey back up with stops along the way for Exercises. Back to flag for 3 min of Mary and some Burpees. YHC took us out.

NMS: Nice sweaty morning at Dogpile. Lots of mumblechatter about our visiting biker peleton of all shapes and sizes. Apparently Bodos hates Chubby bikers. YHC took the longer trail route with the June light. It is a good distance with plenty of hills.

Handshake loves Doras and said his favorite now starts with Pullups. Coffee afterwards covered lots of topics including proper teenage Condom usage, college vists, and Summer tour logistics.

Announcements: Batteau is now a Pickleball AO on Monday mornings while the sunlight is ample in the mornings. Come out and try the sport and/or the AO.

Five men emerged from the gloom looking for opportunities to improve themselves and, under the right circumstances, make a little extra cash. According to Flatline, people pay a lot of money for old wood if you can deliver the goods. As for improving ourselves, this is how it went down:

COP: All IC – SSH, Helicopters, DQ, Copperheads, IW, side lunges, Merkins, LBCs, APDs

Mosey to Rugby Rd Triangle: 3 Loops – Bear crawl, run, Bernie – Exercises at the corners/ Loop1: Dry docks, WWIIs, Merkins/ Loop2: xx, LBC, Merkins/ Loop3: HR Merkin, AH, Merkin

Mosey to the Ha’ Penny Stage: Partner up for three rounds – Runner touches 5 different trees – Exercises: LBCs, Squats, WWIIs

Mosey to the Rusty Cage: 3 solo sets of Pull Ups or Jerkins – 10/8/6

Mosey to the Pipeline: Each man runs while PAX does plank exercises

Mosey to the Field for “11 corners”: At each corner perform two exercises in sets which add to 11 – Start with 1 LBC and 10 Burpees. Called at around half way due to time.

Back to the flag for some stretching to close out.

NMS:

Announcements: Sign up for Breaking Bread in July and August if you haven’t already. See everybody at the Memorial Day convergence Monday at Tredegar downtown

Glad to have five Dogpile regulars together to appreciate the gorgeous weather and tour the AO. As always, coffee and cheesy egg sandwiches, and great conversation at Libbie Market helped round out a great start to the holiday weekend. SYITG

20 of F3RVA’s finest arrived a great morning at Dogwood Dell to help YHC celebrate 7 years with this great brotherhood

This how it went down

Slaughter Start – 7 Burpees OYO

Mosey to the traffic circle

COP (ALL IC) – SSH, DQ, Helicopters, Hillbillies, LBC’s, Heels to Heaven, AST’s, Merkins, Arm Circles

THANG

Mosey to the Rusty Cage

Mini Murph Dora – Partner up, as partners completed 50 Pull ups, 100 Merkins, 150 WWII Sit-ups. One partner works on the exercises will other either holds plank, Al Gore, or spots during pull ups

Mosey to the Pipeline

Pipeline Triple Check – Run the loop, Squats, Heels

Mosey to the Nickle Bridge

Bridge Run – Run from one side of the bridge then back stopping at each light pole for either 1 Burpee or 5 Merkins. Turnaround where you are once the Lead PAX comes back.

Mosey back to the SF

Numberrama, Namerama, Announcements, Opus took us out

MOLESKIN

A tradition continue for YHC with celebrating F3 anniversary at Dogpile. It was great to be back at Dogpile and see the PAX we don’t always get to see. With so many Saturday options in RVA now, its nice to have an event to bring some fellas together.

F3 has made a huge impact on my life. Getting started with this in my earlier 30’s, I may have been one of the younger guys but no matter if you are 30 something, 40 something, etc., this group can motivate you to do things you couldn’t do on your own.

The Carpenter may have been the one to finally EH me to join but the PAX is what has kept me coming

SPIT ON THAT!!