COP: arm circles, cherry pickers, DQs, side-Straddle hops, mt climbers, WWIIs, and Merkins.   The Thang: Burpee Back Mountain – partnered up for a Dora.  100 burpees.  Timer ran up and down amphitheater steps.  As soon as we all got through this one, Winehouse showed up looking fresh as a daisy.   Triple Check at Penny Stage w/ coupons – Timer did murder bunnies, P2 did curls and P3 did presses.  Lots of mumble chatter here about Spanx, back doors and how murder bunnies suck.   Rusty Cage – Triple Check. Timer did 10 Ball dippers, P2 did pull ups and…

To bring a finale to SOJ takeover week YHC motivated himself by signing up to Q. When Wilson stated he was in, I modified the workout to accommodate. Us Respect guys need to watch out for each other. However Wilson bagged it so modify was a no go. According to the cycle enthusiasts here is what went down. Mosey to the crop circle for COP: 30 SSH, 10, DQ’s, 10 Helicopters, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 Merkins, 10 LBC’s, 10 Dollies, 10 Plank jacks. Mosey down the long winding road. The thang: Pipeline Triple check: Runner on pipeline,…

Thirteen for a rare EF DogPile Q. Even more rare was the area of the AO explored. Here’s what went down: Mosey down just past the Nickel Bridge Toll Plaza near the Pumphouse Parking Lot COP Imaginary Jump RopeDon QuixotesHillbilliesCopperhead SquatsJazzercisesHairy RockettesFreddie MercurysMerkinsScorpion KicksPlankorama Mosey into the woods via Northbank Trail down to the clearing just before the new trail section Triple Check 1 P1 – DerkinsP2 – Crunchy FrogsP3 – Run too far down trail and back Triple Check 2 P1 – IrkinsP2 – Imperial SquatsP3 – Bear Crawl about 30 yds and Run back Pole Smoker Native Run…

To say I have been blessed to be a part of F3 RVA is an understatement. Thank you ALL for the many years of dealing with YHC! I know I can be a handful! And so the adventure begins..! For those who travelled, you missed a Wilson Q. Maybe only 3 or 4 more in my whole entire lifetime. YHC’s plan looked amazing on paper. There may have been an audible or two. Here was the plan. Mosey and grab coupons. Head to main stage. Yup. Those vets know. A Wilson stage workout was about to begin. Set the speaker…

YHC told the Pax we would stretch, we did, some. Either way its a holiday weekend, so YHC doesnt have a lot of time, we stretched, we worked out, we ran, we had fun! Gotta show to know! Have a great holiday, see you all Monday Duke

17 of RVA’s finest came out on this warm Saturday morning in May to help YHC celebrate 6 years with this fantastic group. This how it went down Slaughter Start – 6 Burpees OYO COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, American Hammers, Scorpion Kicks, AST’s, Merkins, and Arm Circles Mosey to the traffic circle by the amphitheater for a couple loops with running backwards and karaoke. THANG Mosey to the Amphitheater Incline Merkins starting at the bottom with 1 and increase to 18 at the top Decline Dips down the theater with 18 at the top and 1…

19 homies made it to DogPile to start the weekend.  On the drive in it was rainy – with puddles and rain soaked ground and cool temps: all combine to melt the muffin away.  Like Ice Cube tells it: “I gotta say it was a good day.” Disclaimer: rather explicit. https://www.youtube.com/watch?v=h4UqMyldS7Q According to the creepy guy who even Upchuck didnt want to EH, it went somethin more or less like dis and like that and like dis en ah, its like dis. 5 burpee warmup.  Mosey route to let the motivated PAX get a little wet. COP started with deconstructed…

12 men ready to take on the day. We’re not here for Arts in the Park. We’re here for SSHs, and a slow Mosey. Warmarama: 20 Yard Mosey for a little Warmarama. SSH, DQ, Reach for the stars, Cherry Pickers, Monkey Humpers, Merkins, Arm Release Merkins, Flutters kicks, LBC. Slow Mosey to the field. The Thang: Four Corners:   Start in the middle of the field – 5 Burpees, go to a corner complete the exercise and return to the middle for 5 burpees and repeat until you have hit every corner.Corner 1:  20 MerkinsCorner 2: 20 Jump SquatsCorner 3: 20 Mountain ClimbersCorner 4: 20 WWIEnd…

9 DogPile faithful gathered this morning to melt their winter muffin tops.  According to Brutus who joined us for the COT, this is what went down: Mosey to COP all IC, all 4 count; 20x SSH, 10x DQ, 10s hang, 10x IW, 10x APD, 10x Tuscaloosa Trailer Park Twister, 10x Merkin, 10x HRM, 10x Sky Reach Merkin,  11x Shazam, 10x ww2, 51x LBC, 5x Bohemian Rhapsody, 10x Freddie Mercury, 10x Hello Dolly, 10x Rosalita, Batwings: [20x Arm Circle, 20x reverso, Hands up, Hands down, 10x seal claps, 10x overhead claps, 10x arm circle],  20 min elapsed. Mosey to rusty cage. …