Tag: Dogpile

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

10 Dad’s with their New Balance 857s (White Bruh!). Ready for the first cut of spring. Let’s take a tour of Dogpile first.

WARMARAMA:
Mosey to the far side of the field. SSH, Helicopters, Arm Circles, Hillbillies, DQ, Monkey Humpers, Merkins, Hand-Release Merkins, LBC, Alabama Prom Dates.

THE THANG:
Partner up on the Field. Field Check
1. Partner1: Run to the end of the field and back. Partner 2: Bear Crawl. Switch.
2. Partner1: Run to the end of the field and back. Partner 2: Lunges. Switch
3. Partner 1: Run to the end of the field and back. Partner 2: Broad Jump Burpee. Switch
Repeato until both partners reach the end of the field.

Mosey to the Amphitheater stage for a Triple Check:
1. Run the perimeter of the Amphitheater
2. Flutter Kicks
3. Heals to Heaven
(3rd round run the other way).

Mosey to the Rusty Cage. Partner up
Partner1: Run to the Fire Hydrant, 1 Burpee, Run back
Partner2: 5 Merkins, 1 Pull-up. Repeat until Partner returns, switch
3 Rounds

Mosey to the Triangle.
Corner1: Partner Leg Toss x20 (switch, 1 round)
Corner2: 20 Caroline Dry Docks, mosey to the next corner
Corner3: American Hammers, Dying Cock Roaches, WWI in Cadence.
Bernie Back

Mosey to the Fence Line for a Modified Dora. Partner up
100 Merkins, Tag 3 trees
100 Jump Squats, Tag 3 trees
Mosey back to the flag.

2 Minute: Plank. (According o Flatline, Army minimum for 40yr+ is 1m.25s)
Stretching, Deadman Hangs, Cherry Pickers. Time

NUMBERAMA:NAMERAMA

Announcements:
Next Friday at RAMM — Is Amateur Hour for RAMM GEARS. Bring a bike, any bike. Mountain bike, Beach Cruiser, Your kids Bike, your M’s bike. Neighbors Bike…. 5:30am at Mary Munford Friday.

Contact Flatline – if you are interested in joining his CPR Class coming in April.

Be on the look out for an upcoming CSAUP at Currahee: Ruck, Boot Camp, Run.

YHC took us out.

NMS: What a great morning, looks like we just beat the rain. Nice little tour of Dogpile, we hit the favorites this morning with the Field, Amphitheater, Rusty Cage and the Triangle. Great to see Swamp Donkey, glad you found us this morning. Senor Frogs going strong brother. Keep it up!

Oyster

11 redwoods met in the gloom looking to see a post St Pats Gomer Pyle trainwreck and found themselves sadly disappointed by a solid beatdown. According to the 3 barred owls presiding over Byrd Park, here is how it went down, more or less.

The Thang –

5 burpee start.

Mosey to VITA grassy field. Disclaimer. 15x SSH, 10x Don Quixote, 15x Arm Circles, 16x reverso Arm circles, 10x seal claps, 10x Merkin IC, 10x HRM IC, 10x Grass Angels, 10x Australian Grass Angels, 10x Hulk Hogan merkins, 10x + 1 SHAZZAMs. Flip it over. 10x Hello Dolly, 10x Rosalita, 10x HtH, 10x flutter kick, 10x Freddie Mercuries, 10x Bohemian Rhapsody, 10x Prom Dates, 10x Tusacaloosa Trailerpark Twister. Mosey to Rusty Cage.

Fudd shows up.

TC fire hydrant run. 5 pullups + jumpups til muscle failure, squats. Mosey to stage for a block.

TC touch a tree 3, 6, 9. Curls, presses. Mosey to amphitheater.

10 dips each step. Plank for 6. Some bonus planks. Short mosey to circle.

Abs circle – each pax calls out an exercise. Mosey to flag.

YHC took us out. Prayers for Woodstock, TryHard, all injured pax.

Announcements –

• Sign up for Breaking Bread
• New AO monday – the Alamo in the Rountree neighborhood
• Currahee CSAUP convergence. 6a ruck. 7a bootcamp. 8a open 4man team relay. 3, 4, 5 mile loops + a walker route. Special prize for pax that do it all.

NMS –

Glad Pigskin got half a workout in before heading to the airport and Mississippi. Glad Fudd found us eventually after his Flipper inspired run; admittedly we dont use VITA very often. Good to see Faceplant back out after the baby. Welcome back to Senor Frog – hope you got what you are looking for. We know Handshake got what he was looking for – but that was before the beatdown.

Great coffeeteria afterwards: we learned about cougars and sabertooth tigers and Rosie knows where the 60/40 bars are (maybe thats not surprising)

Today we have 3 owls supervising the beatdown and we all know thats a hootenanny. YHC doesn’t really know why, but owls are uber cool despite their hatred of Saab. Maybe because they live in the night / gloom like a Light Infantryman? Just like Grunts, they are up and moving before BMNT (0622 today, thanks to DST).

8 men of F3 ready to take on the day.

WARMARAMA: Mosey down to the toll parking lot for some warmarama.
SSH, Helicopters, Arm Circles, Monkey Humpers, Imperials Walkers, Copperhead Squats, Merkins, LBC, Heals to Heaven.

The Thang:
Over the James:
10 Merkins every light pole, wait for the six at the end.
Back Across the bridge, Alternate – 10 Squats Jumps, 10 Squats every light pole.

Mosey to Love Hill:
Lunges 30 yards
Native American Run to the Garden
Mosey to the Fish Bowl.

Jacobs Ladder (Splinter choose a hill)
Start at the bottom and run to the top of the hill 1 Burpee, back down the hill.
Back to the top 2 Burpees, back down the hill.
Back to the top 3 Burpees, back down the hill.
Repeat until you complete 7 Burpees.
Mosey to the field.

4 Corners
Corner 1: 10 Merkins
Corner 2: 20 Dying Cock Roaches
Corner 3: Partner up – 30 PLTs
Corner 4: Partner up – 40 Boxing cock roaches
Mosey to the amphitheater – detour to the circle

Quad Check – 2 rounds
Partner 1: Flutter Kicks
Partner 2: American Hammers
Partner 3,4: 2 laps around the circle:
Switch for 2 rounds

Mosey BTTF for 3 minutes of Mary
Deadman hang, Reach for the sky, DQ

NUMBERAMA: NAMERAMA

NMS: It’s a beautiful day and the sun is still shining over the James. With the sun coming up an audible was called and a mosey to the bridge was added to the playlist. Covered a little over 3 miles of ground today, well done boys. Jacob’s ladder was no joke.

Announcements:
Good Luck to all those running Bear Creek Tomorrow. Get after it!
Breaking Bread – See Q sheet for sign ups.
2nd F Lunch: 3/14 Firehouse Subs (Innsbrook)
2nd F lunch – 3/23 Wongs Tacos (Midlothian)

YHC took us out. Thank you for letting me lead today.

Oyster

A band of 14 gathered for a Handshake Anniversary Q and this is what transpired:

Mosey to far Roundabout over by the Devil’s Triangle for a COP of various exercises. We could see Fudd cruising in fashionably late.

Mosey to the Sunken Field and pick up Fudd along the way. Mini Beast while completing 5 reps for each iteration. Round 1 – 5 Hand Release Merkins, Round 2 – 5 (2) Count Flutter Kicks, Round 3 – Jump Squats

Mosey to the bottom of the Amphitheater – Round 1 (Bottom to top) – 5 Carolina Dry Docks, 5 WWII’s, Round 2 (Top to bottom) – 5 Jump Squats, 5 LBC’s

Mosey to the Rusty Cage with a partner – P1 5 Merkins, P2 5 Jerkins and switch, repeat 3 times

Mosey out the back of the Rusty Cage and down the hill. Mixed numbers for an off-balance Pipe Loop Triple Check (first Pipe Loop of the season). P1 – Runs the Pipe Loop, P2 – Squats, P3 – Flutter Kicks. Triple Check was cut short on the account of time.

Mosey back towards the flag doing an Indigenous Peoples Run. We passed Garbage Plate on the run. When we got back to the flag Upchuck was waiting there for us.

Announcements – Oyster mentioned Breaking Bread is now opening back up for serving food, not just a drop and go (this is a change since Covid changed the rules). RAAM Gears – last Friday of March there will be a Amateur Hour Costume Contest (March 31st).

Prayer Requests – Slipping Jimmy’s Great Aunt Teresa passed away, she was 101 years old. A former employee of Upchucks is going through a lot of things in her life. Please pray for her and others in the same situation.

NMS – it was a great morning. My 2.0 (Moss) said last night he wanted to come to the workout. He’s come a long way in the 4 years since he first came to a Puppy Pile and he was able to hang with the crew. It was nice to share this with him and for him to see the guys. I really appreciate what this group has given me, I don’t know where i’d be if I never came out. My M was so inspired by the First Watch “Season of Giving” that she surprised me (albeit a week early) with a Cooler full of PBR and M&M’s to give the guys after the workout. It was funny to see Bodo’s break the stereotypes by being the first one into the cooler and immediately cracked the beer at 0710. Gomer commented that you can’t drink all day if you don’t start early! Also Happy Birthday to Slipping Jimmy!

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.