Tag: Dogpile

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!!

A band of 14 showed up to dominate for this weeks episode of Dogpile. Co-Q’s EF Hutton and Handshake split the duties. Hutton led off.

EF Hutton – starting with a COP in the circle. Next up mosey to the Amphitheater and start at the top with (3) Derkins, (3) Merkins, (3) Incline Merkins on each step x 18 steps (Hutton isn’t good at math). Next mosey to the Rusty Cage and partner up. P1 runs to the Hydrant and does (5) WWII’s while P2 starts the 50 Burp-Ups. Luckily Hutton audibled to 30 after his partner was only at 6 after the first run. Round 2 was 150 Dips and round 3 was 250 Monkey Humpers.

Flip the Q to Handshake. Mosey out of the back of the Rusty Cage and down to the Pipe Loop. Partner up to groups of 3 or 4. P1 runs the loops, P2 HRM’s, P3 WWII’s. Mosey to the bottom of Love Hill for an Indigenous Peoples Run up the hill. Stop at the grass clearing just up from the Dog Park and do an “all you got” sprint back to the flag. 1 minute of Mary to finish.

Announcements – Worby has his VQ at The Alamo on Monday.

Prayer requests – pray for the Moms this Mother’s Day. Also, Fergie’s brother had surgery for Cancer this week. Surgery went well and prayers for recovery and other continuing medical needs.

NMS – Bootleg had signed up for the Q but he let YHC and Hutton take it. Great day to be with the guys and welcome to FNG Altar Boy, who is Faceplants close friend/sons Godfather who lives in Annapolis.

Eight emerged from the gloom to see how work is progressing on the Carillon. According to the dogs staging a sit-in at tables in the Amphitheater this is what transpired.

After the customary disclaimer QIC opened the back of his standard size SUV and handed each member of the PAX at least one shiny new cinder block. Some were fortunate enough to receive two! The group moseyed to the Ha’ Penny Stage to begin replenishment of the coupon supply.

At the Stage – COP: SSH, Helicopters, IW, DQ, C Squats, Merkins, LBC, APD all in cadence

Coupon Count: 10

Group into groups of about 4 for a Triple Check with the new coupons – Curls, Chest raises, runner touches 5 trees. There was some confusion about groups and actual head count. After a couple rounds QIC decided to move to the next activity with hopes of keeping things a bit more organized. Deposit coupons under the stage. One coupon did not survive it’s initial action encounter. RIP

Coupon Count: 9

Mosey to the street at the opposite end of the big field: Increment merkins at lightposts to intersection /Increment burpees on the return

Mosey to the Amphitheater – 5 box cutters on each step going down, 5 merkins on each step coming back up

Mosey to the Field – The Beast (6 sets of 6 exercises repeated at 6 intervals down the field and back). Exercises were LBC, Squats, Carolina Dry Docks, American Hammers — called for time

Mosey back to the start by way of the Ha’ Penny Stage to collect the remains of the broken cinder block. Limbs and torso were disposed of.

Three minutes of Mary: Freddie Mercury’s IC, APD’s IC, Flutter kicks OYO

Numberama / Namerama. YHC took us out. 2nd F at Libbie Market as per custom where we had a Flatline sighting in a snazzy Army sweatshirt.

Announcements:

• CSAUP May 6 at Currahee – see the pre-Blast and Gomer Pyle for info – Ruck 6am, Bootcamp 7am, Relay Run 8am

• There is a volunteer opportunity at Dogwood Dell on Sunday 5/7 at 8:30a – Come help build a children’s play area in the garden area that has been developing along Love Hill behind Barker Field. Posh has info which was shared in the 3rd F channel on Slack

Prayers: Fergie’s brother was diagnosed with cancer this week. It’s been an unexpected blow to his family but they are ready to fight! Up Chuck’s nephew is dealing with the loss of a Marine buddy in a training accident.

Thanks to everybody who posted today and helped shuttle the new coupons into place. I didn’t expect to break one out of the gate but thank you also for helping to clean up the fragments. Thinking about the coupons being removed/cleaned up lead me to reflect on how fortunate we are to have access to the public spaces for our AO’s and how important is we continue to respect them and respect other users of them. I’m proud of how well we do this! Our opportunity to use these spaces the way we do is a privilege we never want to take for granted.

Thanks for the opportunity to lead and be part of something bigger than myself. SYITG

Work on the Carillon appears to be happening. That’s about all I can say.

10 Terrible Thoroughbreds emerged from the gloom for a special Earth Day workout. According to the slow driveby looking for a some other daily hookup here is what went down more or less.

5 burpee start. Mosey to COP. Mission. Disclaimer. 15x SSH, 10x Don Quixote, 10x IW, 10x Ukrainian Soldiers, 10x Copperhead Squats, 15x Arm Circles, 15x reverso Arm circles, 10x Merkin, 10x WA merkins, 10x diamond merkin, 10x Hulk Hogan merkin, 10x SHAZZAMs, 2 +1 OMC merkins. Flip it over. 20x OyO WW2, 10x Hello Dolly, 10x Rosalita, 10x HtH, 10x flutter kick, 10x Freddie Mercuries, 10x Grass Angel, 10x Prom Dates, 10x Tusacaloosa Trailerpark Twister. Mosey to Rusty Cage.

Pullup challenge. Partner up. Each pax find your max. Do it again jumping up and lowering to your max. 8×3 Jerkins. Mosey to stage, Oops no blocks, mosey to pipe loop instead  

Triple check. Abs + squats Run the loop. Mosey to amphitheater.

Ladder dips, 5 minimum. Called at 6:58.  BTTF

YHC took us out. Coffeeteria at Libbie Market.

Announcements.

• CSAUP of fun 5/6.  Come on out! signup on the Q sheet. Nothing to worry about, we will have trained CPR pax on hand. 
• May FNG drive. Special awards at Memorial day convergence. 
• Best of luck to all 10k runners. Run Happy!

NMS. Recruit and don’t give up. Sad clowns don’t know they are.

We found the missing blocks at the garden / axe? training site on love hill.  Need more blocks. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

9 Unsuspecting Dogpilers assembled at the Dell for YHC’s first Q at this lovely venue.

The Thang:

Warmerama: Mosey to large tree at the far end of the parking lot. 20 SSH, 10 Punters (more of a swing than a Ukranian Soldier), 10 Ukranian Soldiers, 20 Merkins.

#1 Squat ladder up ampitheater box jump to tier add a squat per tier – 18 total.

#2 Triple check: here’s where the Jerkins came in, Dips and timer did a promenade on the stage.

#3 Time burner challenge 11s at the valley of ill repute (aptly named) Burpees, and Lt. Dans.

#4 circle in front of the site of perpetual construction. looks like a hurricane to YHC. Eye of the abb hurricane: American Hammers, Flutters, Heals to Heaven, LBC 25 count each.

#5 Eye of the Mericane CDD, Merkins, Hand Release Merkins, Inverted Merkins 12 count each.

#6 Absolution (YHC got this wrong and added a Merkin in what should have been a knees to chest hop, what’s that called? Like a Mountain Climber but with both legs). 8 count down to Elbow plank, Plank Jack, up to plank, then Merkin instead of aforementioned. Bleeder had an excellent suggestion of passing the count around the circle. YHC struggled to keep composure.

Arm raises back to the flag, numbers, names.

YHC saw the Q open last night and took it. Love this AO and the fine fella’s there, would love make it to Libbie Market one morning to follow. Slipping Jimmie had me rolling. Love hanging with a crowd I’m not used to rolling with. Since they changed the traffic pattern at Rock N’ Roll YHC may make this a regular slip across the river. Leave the Q open and you never know what rif raff might drop in.

13 eager beavers mustered in the early morning gloom at Dogpile to see what Fudd had in store for Easter’s eve. Fudd and Flatline planted shovel flags, and Fergie joined on foot at the last possible moment before we were off to…….

COP in the random grassy area just north of the shovel flags for SSH x 50, then DQ’s, Merkins, WW2’s, Hillbillies, Helicopters, and maybe something else…..

Mosey to Shirley lane where it meets Spottswood Rd for ladders. There are 20 houses on Spottswood where it faces the VITA track park area. We moseyed down Spottswood doing a burpee and then merkin ladder up to 5 and back down, stopping to do burpees or merkins in front of every house. So 1 burpee in front of the first house, 2 in front of the second, and so on doing Merkins for the ladder in front of houses 11-20.

Mosey to the Northern most point of the VITA track. Run the track West and south to the big elbow closest to the Carillon, stopping at every VITA exercise sign to alternate between 5 squats and 5 merkins. Stop at the monkey bars and everyone takes a turn on those….the variations in technique were remarkable.

Mosey to the stage behind the Carillon for the easter egg hunt. Everyone grabs a coupon and heads to the grass in front of the stage. Split up into teams of 3. Each PAX on the team takes turns murder bunnying to the easter basket about 20 yards away, grabs an egg, puts it somewhere on their person, and then murder bunnys back to the team. Everyone on the team then does the indicated exercise written on the paper inside the egg. Continue in this fashion for about 23 minutes until its time to mosey back to the flag. Each team burned through 5-7 eggs. Exercises were:

• 15 curls
• 15 bench presses
• 15 squats with block
• 10 deadlifts + 10 overhead press
• 10 Gravediggers + 10 reverse lunges
• 10 Blockees + 10 Captain Thors

Mosey back to the flag and do a Flatline inspired plank for the last minute. Numberama, Namerama, and YHC took us out.

Announcements: April 25 and 25 – CPR training at Trinity UMC on Forest Ave. Donations are requested but not required to buy a gift card for the nurse that will be training us. Flatline promised to send a pic of what she looks like on Slack. Mouth to mouth may or may not be required as part of the training.

May 6th – Gomer’s CSAUP – ruck, workout, & run, in some combination…… to last all damn day.

I really enjoyed this workout fellas. It was cool to do some new things at Dogpile. Thanks for letting me lead. It was an honor and a pleasure.

Never stop chasing the wabbit!

– Fudd

1 Mile Run

Penny Stage: Cindy Check: Short count we only have 12 blocks now.
Cindy Circle: 10x Curls, 10 Presses, 10 Squats, 10x Block Burpees
Return Cindys

Rusty Cage: Partner up
Round 1: P1: Long run to the fence and back. P2: 5 Merkins, 1 Pull-up repeat until P1 returns. Switch
Round 2: P1: Long run to the fence and back. P2: 5 Squats, 2 Pull-ups repeat until P1 returns. Switch
Round 3: P1: long run to the fence and back. P2: 3 Merkins, 3 Pull-ups repeat until P1 returns. Switch

Amphitheater: Ascending/Descending
Ascending Merkins up
Descending Dips down

WARMARAMA:
SSH, Helicopters, Arm Circles, Imperial Walkers, Copperhead Squats, Cherry Pickers, Monkey Humpers, Merkins, LBC, Alabama Prom Dates, Flutter Kicks

Slaughter Start: 10 Burpees

Numberama: Namerama:

Announcements: CSAUP/Convergence: May 6th. Ruck / BootCamp / Run see Slack from Gomer for more details.

NMS: The old April Fools on the Q sheet and reverse Q. What a great morning for that Q energy. A 1 mile start is always a crowd favorite you are just never sure if it’s going to be the full mile or not. Great to have Faceplant back out in the Gloom. Enjoy those little ones now. They grow up way too fast. Hope those boys that went to the Bridge had a great time and made some great connections. Can’t wait to hear about it.

8 men wondering if the Q sheet was a joke this morning. Wilson reminded everyone that it was April’s Fool. and with that YHC started the Q. Great morning fellas, thanks for letting me lead.

Oyster