Tag: Dogpile

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.

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