Tag: Dogpile

A baker’s dozen emerged from the gloom near Dogwood Dell on this crisp 70 and Sunny February morning for an opportunity to improve themselves. This is how it went.

Mosey to Reservoir for COP – All IC – SSH, Helicopters, DQ, Imperial Walkers, Copperhead Squats, Merkins, LBCs, APDs

Mosey to the Boathouse on Boat Lake for Dirty Mac Deuce – four sets of three exercises OYO – 12 double count reps/four count cadence/whatever…24 of them. After a set, run around the triangle (about .25 mile distance). Set 1 – Merkins, LBCs, Lunges; Set 2 – HR Merkins, Reverse LBCs, Jump Squats; Set 3 – Diamond Merkins, Flutter kicks, Backward lunges; Set 4 – Wide Arm Merkins, American Hammers, Monkey Humpers

Mosey back in the direction of the field at the Carillon – starting about half way, do one Burpee at each light post

At the field, 11’s across the short direction – Merkins and lunge across, American Hammers and Bernie Sanders back

Mosey to the flag for 5 minutes of Mary IC – 20 x Freddie Mercury’s, 20 x American Hammers, 20 x LBCs, 10 x Heels to heaven

Numberama/Namerama/Announcements

Prayers – MMOB (see below) requested thoughts and prayers for Ellie in Charlotte recovering from an accident. Remember there are always folks out there in need of some good thoughts even if you don’t know exactly what they’re going through.

Oyster gave an update on Breaking Bread – it’s back to in-person, coming inside and serving. F3 Richmond has been covering dinner the last week of the month for a number of years. Let’s keep it up! Look for open slots on the Q Sheet.

Pigskin’s church held a blood drive today. I didn’t get the backblast out in time to be ahead of it. Blood donations are always needed. Look for an opportunity.

We had a special visit from the Mothership Saturday – Mighty Mighty Owl Bait was in RVA for a rugby tournament and stopped in to DogPile to get a beat down on the road. It was a great opportunity to show off one of the most beautiful locations in Richmond and certainly one of F3 RVA’s AO jewels. Really glad to have you join us and get to know you a bit. YHC was proud to show off just a small part of what DogPile has to offer as an AO.

I once again appreciate the opportunity to come out and lead this group which has changed my life for the better in so many ways. SYITG

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

Mosey to Carillon Field for Eye of the Storm: Start in the center of the field. Burpees x 5 then run to a corner, perform the following exercises, and back to the center until all 4 corners completed. Also, perform burpees x 5 upon each return to center. Corner 1: Squat Jumps x 5, Corner 2: SSH x 30, Corner 3: Merkins x 30, Corner 4: LBC x 30…it was at the end of this one that EFH began to get a little intimate with my headlamp. Luckily, it was marking the center of the storm and not on my head.

To the Valley of Ill Repute for 7s.  6 Merkins then run to the other side for 1 WWII and so on.  Like 11s, but it was 7s.  

Shout out to Sippy Cup for leading us, a couple times today, in excellent plank work as we waited on the 6.

SSHs Plus – We switched to a lower gear to get those heart rates down, but only a little. Formed a circle.  Did SSHs OYO (at your own speed).  A member of the pax, when called on, initiated a core exercise. 15 were done.  Then returned to SSHs. Circle K, Honeymoon, Bone Thugs & Purple Rain all hooked it up.

Mosey to the rusty cage for more 7s. Pullups 6-1. More jump squats 1-6.

Partnered up with a Coupon.  Timer Murder Bunnied while the other did curls, then press, then KB swings. Lots of modifying going on at this point in the beatdown.

Long Native American run BTTF with PAX performing 2 burpees when at the end of the line. This experiment worked better than expected.

Numbers & Names.

Announcements:

Oyster let us know that Breaking Bread has open spots and we are now able to break bread w/ the folks there. Oyster will let us know a head count, for planning purposes. Feel free to double the fun by doing it with another pax and get those Ms and 2.0s involved.

No need for more volunteers at VA Home for Boys and Girls today. Thanks to Honeydo, Whitesnake, Pigskin and EF Hutton’s daughter for all stepping up to help!

Boberry let us know that there is a new ruck (see the ruck channel on Slack for extra dets). They will be talkin’ Q source, talkin’ leadership and ruckin’. Check it out!

Prayer Request:

Bone Thug’s father is experiencing health effects from his weight, but he’s losing it. Excellent! Keep him in your prayers as he moves forward on his journey.

Hitchhiker has struggled for a while now with sciatica. And today, his right knee got injured. Please pray for him to have a FULL recovery.

Prayer: YHC led us in a hybrid meditation/prayer. Remember those you can’t live without. Tell them. You never know what tomorrow holds. And for those you carry a resentment against, maybe it’s time to let it go. I’ve found, it only hurts me to hold on. Consider the part in the Lord’s Prayer that says, “…forgive us our trespasses, AS we forgive those who trespass against us…” Drop the rock. Get free. Go give some love and enjoy the heck outta this weekend gents!

A crazy 10 cranked it to 11 on 2/11. After performing an abbreviated rendition of Fletch in about six minutes, off we went to the first circle for COP. Hilarity ensured and we dropped down to the amphitheater.

Starting at the top, perform 18 box cutters for each level you are on. Decrease by one per step until the first pax member reaches the bottom. Everyone stops and returns up the steps with incrementing monkey humpers.

Off to the rusty cage for pulls ups. Round 1 = 10, round 2 = 8, and round 3 = 6.

Over to the penny stage for some dora with the blocks. 100 behind the head tricep extensions while the timer does 10 4-count american hammers, 200 curls with a time of 20 v-ups, and 300 bench with a time of 30 2-count flutter kicks.

Touch a tree – 10 trees and block swings, 8 trees with squats with the block, and 6 trees with elbow plank.

A ball was found and we tossed it as a hot potato with the recipient of the ball calling an exercise. We finished just in time to return the blocks and head back to the VSF.

YHC took us out.

Yes, Fletch was the center of today’s entertainment. We quickly circulated through a list of the classic movies leaving Hitchhiker wondering what we were talking about. Feel free to provide him your favorites via slack.

LM was awesome as always. Never disappointing in food, coffer, or conversation.

20 Strong hit Dogpile and here is how it went down.

Mossy to the Theatre for warmups

8 incline merkins up the steps to the top – 8 dips back down.

Love Hill run to the top – exercises bear crawl, lunges, broad jump burpee walk out merkins ukranie soldiers crab walk.

4 sets 8 wilson boxing cockroach

curb crawl up to 8

native american run

pole smokers 8 – holding 6 inches/flutter kicks

Ring of fire dealers choice 8 merkins

Thank you all for coming out and for allowing me to lead. It was a beautiful cold morning. Apologies for the delay in the BB… As I said that morning I’ve been on teams my whole life and this is the best team I have ever been on – very grateful and proud to be a part of it!

See y’all in the gloom !

Five men emerged from the gloom to push themselves to be a little bit better than they were the day before. Based on the detailed notes taken by YHC it went like this:

COP: All IC – SSH, Helicopters, DQs, Copperhead Squats, Merkins, APDs, LBCs

Mosey to the Field – Four Corners – 10 HR Merkins, 20 Regular Merkins, 30 LBC, 40 2 ct Lunges

The plan for the day called for a few triple checks, difficult to manage with a PAX of 5. Upchuck related the concept of a blank check where a ghost runner stood in for the sixth man. After getting their heads around the concept it worked well.

Triple check at the Ampitheater – Merkins and WWII’s, run to the top of the stairs

Triple check at the Rusty Cage – Pull ups and dips, run to the hyrdant

Tripe check at the Carillon – LBC’s and squats, touch 5 trees

Back to the Field for Four more corners – 10 Merkins, 20 LBC’s, 30 Lunges, 40 SSH

10 IC Side Lunges to open the hips

Mosey to Death Valley – 11’s – American Hammers and Merkins, rim to rim, truncated due to time

Mosey back to the start to close out the hour with a relaxing elbow plank.

Announcement: Swirly has rescheduled his 8 Year F3 Anniversary Q for DogPile on 2/4!

2nd F at Libbie Market, cheesy eggs and coffee. Mmmmmm

Thank you for the opportunity to lead this morning.

Twenty-one brothers, including Hardwood (more on this in a minute) posted to honor the 21 year anniversary of those who gave their lives in the shooting at the Appalachian School of Law. (January 16, 2002). It was a moment I will never forget, and these are three people I will aways remember.

Each year, I lead this Q for entirely selfish reasons. It is annual cleanse, of sorts. We start off by taking a knee and learning about Angela Dales, Thomas Blackwell and Dean Anthony Sutin. After that, we run a Silent Mile. For me, I reflect on Angela, Tom, Dean Sutin and their families. For the other PAX, I invite them to reflect as they see fit. A mile in silence is powerful, likely more powerful than it sounds. For me, it is one of the most meaningful experiences each year.

After the mile, silence is broken. Today we embarked on a modified Hardway. On the field was a Compound BEAST. SSHs / Carolina Dry Docks / Jump Squats / LBCs / Imperial Walkers / Burpees. In order, each round.

Touch-A-Tree: Three speed rounds of 7 / 5 / 3 while partner held coupon plank.

BTTF

Announcements: The Crucible needs continued support and will be moving to The Healing Place, as they embark on their annual Monument Avenue 10k training. See Shakedown for more details.

NMS: Today was a very important day for me, but it really started last night. I received numerous calls and texts from brothers who could not be there today. In combination with who did post today, it means the world to me. I could say you all have no idea how much this means to me, but the great thing about my brothers in F3RVA is that each of you truly does know and understand how much this means to me. Today does not happen without each of you beside me, with me and behind me. The support you provide is immeasurable.

Special shoutout to Hardywood who is in D.C. for his kids climbing competition, but who ran for one hour, from 6-7, all around D.C. in honor of today. Goose bumps, brother. Goose bumps.

After today’s workout, I received a text from one of you who has a daily devotional. Today’s devotional happed to be Psalm 55, which starts: Listen to my prayer, O God, do not ignore my plea; hear me and answer me. My thoughts trouble me and I am distraught at the voice of the enemy, at the stares of the wicked; for they bring down suffering upon me and revile me in their anger. Wow! How poignant is that?! Now, verse 22: Cast your cares on the Lord and he will sustain you; he will never let the righteous fall.

It is truly amazing how God works. Last year, our workout was in the shape of a heart. This year, one of our brothers has a daily devotional exactly on point. The power is real and undeniable.

Try to live each day to the fullest, as all our days our numbered. Try to remember Angela, Tom and Dean Sutin, as examples of who to live for. People who made the ultimate sacrifice. Find those people who drive you to thrive.

This morning was perfect. I could not have asked for anything more.

16 gloom warriors showed up at the AO to see what Swirly had in mind to celebrate 8 years of F3. Due to Swirly coming down with Covid, Swirly made a call to the bullpen and YHC took the Q. According to the deer at the edge of the woods that watched the entire workout, this might be what transpired:

Mosey to the first circle for the following: Invisible Jumpropes, DQs, Merkins and LBCs.

Mosey to the poles beside the road. Hold six inches while the first PAX perform Heels to Heaven Native American style until all poles were used. Others exercises performed included Freddie Mercury’s and LBCs.

Mosey to Amphitherater for Self Destruction. 1st step=1 vup, 1 SSH and 1 merkin. 2nd step increase number of reps to 2 and so forth all the way to the top of amphitheater.

Mosey to Rusty Cage and perform 1 pullup, run to fire hydrant for 1 burpee. (Say hello to the deer) Repeat increasing the number of reps of each exercise. YHC got to 8 reps and audibled to get to some more of Swirly’s favorites.

Mosey back to first circle to Merkin Ring of Fire x 3.

Burpee Ring of Fire.

Mosey back to Shovel Flag (Virtual)

Announcments – Frozen Triangle 1-21. Godspeed to Gomer, Fudd and Pigskin? traveling to Honduras for medical mission the same weekend as CSAUP. Prayer requests for family in the community.

Circle K

6:00 to the circle for the COP

DQ’s, Deadman Hangs, Helicopters. Imperial Squat Walkers, American Hammers, Schrunchy Frogs, Number off 1, 2, 3, and 4 – these are your groups

Mosey to the Amphitheater for instructions and run to each of the 4 stations to see what the plan is

Once back at the circle break into groups and go to your station

Station 1 – Amphitheater

50 Step ups on the bottom row

Box Jump to the top

50 Schrunchy Frog

run back to the bottom

Repeto – reducing by 10 until 30 then go to station 2

Station 2 – Coupons

1. WWII’s
2. Squats
3. Curls
4. Overhead Press
5. Block Swings

Repeto until relieved by the group coming from Station 1

Stations 3 – Triangle

Break into 3 groups

Group 1 does Ball Dippers

Group 2 does Squats

Group 3 runs around the island

Repeto until the group from station 2 relieves you

Station 4 – The Field

20 Merkins

Bear crawl to the other side

20 Burpees

Crawl Bear back

Repeto until group from station 3 relieves you

Time is called BTTF

Circle up with American Hammers, Schrunchy Frogs, Plank Jacks, Copperhead Squats

Oyster says that he feel like he didn’t get his money’s worth because there are 2 minutes left

Lets go for a run and finish with Moroccan Night Clubs

Numbers / Names Rosie took us out

NMS:

Welcome to our newest vict…., I mean FNG now named Arnold because his kids (F3 names) are Hons & Fronz.

Congrats to EF Hutton and Oyster for making it to 300+ AO’s this year, well done

YHC had set two goals for this year, 100 Merkins a day for the year (made it to March) and 100 Q’s. Today was the end of YHC’s Q count with todays Q being 100. Thanks to all the brothers that have showed up (like a Doozy Q or not) you keep coming back. YHC’s goals for next year are going to be run, run, run Marathon (by November) a couple Triathlons and connect with Mudslide on at least one Spartan race.

Set a Goal: If you make it great, if you don’t try again or try something different. This group of guys should be there to support you in achieving your goal and to encourage you if you don’t.

Eight eager PAX were ready to get going early to get the blood flowing on Christmas Eve, with the PAX count equal to the temperature of 8 degrees at the start. We did:

COP: SSH, IPs, Hillbillies, Don Qs, then Boomer Pyle joined us late so 10 burpees.

Down to the amphitheater for a Dora 123: 100 Merkins, 200 Reverse Crunches, 300 Jump Squats while other PAX runs to top and back. Mosey over to Rusty Cage. 5 rounds of 6 pullups & 10 WWIIs. Then partner up for 4 rounds of 7 Jerkins.

Mosey over to bottom of Rugby and partner up again. Alternate bear crawl up hill to top while other partner runs ahead and back. Finish up on Burpee road with 1 burpee per light way out then 2 burpees on the way back. Mosey back to frozen flag for few seconds of mary then done. YHC took us out.

NMS: Way for the PAX to answer the bell on a challenging morning when the pull of the fartsack was strong. This is the coldest post YHC has done in 7 years doing F3 but the PAX pushed hard and we stayed warm. Respect to Mudslide for the double dip!

BB title goes to the unnamed PAX who loudly busted a nut while we were at the Rusty Cage. Only those who post know. Mr Rogers proved his commitment to the SOP-Life by joining YHC in shorts. Only the last few minutes did we regret this decision. Boomer Pyle took 10 minutes to get his Jitterbug to get a picture to memorialize the fun we had. Coffee at Libby Market was a blast as always. Enjoy the day and Christmas tomorrow and take a moment to reflect on the great gift we have of F3RVA!