Tag: Dogpile

Byrd Park

  • Not quite a deluge

    Six men converged at the Carillon ready to battle the elements and suffer through an hour in the pouring rain that did not materialize. According to the ducks in the boat lake, this is what happened while it was not raining.

    Mosey to the former location of the police officer memorial

    COP: SSH, Helicopters, DQ, IW, Copperhead Squats, Ukrainian Soldiers, Merkins, LBC’s, APDs, Planks

    Migrate around the reservoir to Boat Lake for The Dirty McDeuce: Four rounds of three exercises, 12 reps each, followed by a quarter mile lap around the triangle. The exercises: Round 1 – Merkins, Squats, WWII’s / Round 2 – Carolina Dry Docks, Lunges, Flutter Kicks / Round 3 – Wide Merkins, Monkey Humpers, LBCs / Round 4 – HR Merkins, Jump Squats, American Hammers

    Return to the officer memorial for a Mary/stretching interlude: Freddie Mercury’s IC, Inverted Scorpion stretch, Figure 4

    Recover and continue back to the amphitheater circle for 11’s traversing half the circle between exercises: Merkins and American Hammers

    Return to the flag for a minute in the plank position to finish out the time.

    Numbers and names. Announcements:

    Breaking Bread continues – Thanks to Vandelay and Gumbo for staffing the kitchen this weekend and to Oyster for making sure it happens.

    The Bridge – Upchuck wants everybody in F3RVA to consider coming to The Bridge and new people to take on the task of leading – the catch is you need to have attended at least one workout as a PAX member to understand the protocols. The gist – carpool from a central location in the Richmond area to Buckingham, VA, which is out near Charlottesville, for a 7:30 workout with the residents of The Bridge Ministry on a Saturday morning. Share in coffeeteria with the residents and some PAX from the Charlottesville area, and head back to Richmond, typically by way of the Cumberland Diner. Expect to arrive back in town about 10:30 – 11:00am.

    Reach out to Upchuck if you want to go or lead and start coordinating a trip. YHC is looking to lead a contingent to the Bridge towards the end of October and will be looking for a few good men to join.

    YHC took us out.

    Thanks to everybody who came out and let me lead even with the threat of heavy rain in the forecast. We showed up ready for the whatever came our way for 60 minutes. SYITG.

  • F3 RVA – 11th Birthday

    Fifty-six HIMs said to heck with clowns, bouncy houses, cake and ice cream, let’s celebrate our 11th birthday with a good old fashioned beatdown.

    Here’s what transpired:

    Mosey to the Amphitheater for Mission, Disclaimer, and COP

    • SSHs
    • Helicopters
    • Copperhead Squats
    • Jazzercises
    • Ukranian Soldiers
    • HRMs
    • Flutter Kicks
    • LBCs
    • Plankorama

    Add Rosie and Handshake into the Q Mix

    EF Q

    Triple Check at the Rusty Cage

    • P1 – Run to the Hydrant and does 1 Burpee then returns
    • P2 – Pullups
    • P3 – Lt. Dans

    Mosey to the Big Circle

    Catch Me if You Can (Roughly 1.5 laps around)

    • P1 – Runs the Circle
    • P2 – Bearcrawl, Lunge, Broadjump Burpees
    • At Flapjack 10 Booyah Merkins

    Mosey to the Amphitheater

    Down the steps – alternating Dips, Incline Merkins 1,2,3…

    Handshake Q

    • “A Bunch of Merkins and WWIIs”
    • YHC also saw them do some Squats

    Rosie Q

    Vita Track w Merkins, V-Ups, Jump Squats, Freddie Mercurys

    Triple Check

    • P1 – Pullups
    • P2 – Heels to Heaven
    • P3 – Monkey Humpers

    Re-Converge on the Carillon Field for an Eye of the Storm x 2

    • Mike Tyson Merkins x 20
    • WWIIs x 20
    • Imperial Squats x 20
    • SSHs x 40
    • Burpees x 2 at each return to the Eye

    Mary

    • LBCs
    • Hello Dollys
    • Rosalitas
    • APDs
    • Heels to Heaven
    • Box Cutters

    Numberama, Nameorama, COT

    MOLESKIN

    Today was meant to celebrate how the last 11 years of F3 has challenged us, molded us, and called each one of us to be the men and leaders we are designed to be.  Gents, it’s been a pleasure to serve the men of F3 RVA.  If I’ve made a tiny fraction of the impact that this PAX makes on me daily, then I’ll call my time as 1st F Q a success.  I humbly hand the reins over to Handshake for some fresh ideas and renewed enthusiasm.  As we enjoyed some 2nd F, we honored and perhaps roasted some of the finest men F3 RVA has to offer.

    Awards and acknowledgments were:

    • Summer Tour Finishers – Rosie, Blue Moon, UpChuck, Beaver, EF Hutton
    • New Members of the 1000k Club – DTH, Lighthouse, Pigskin, Lockjaw, Last Call, Gumbo

    The Gloomy’s

    • Newcomer of the Year – Beaver
    • SOJer of the Year – Hermey
    • DaVillain of the Year – Bulkhead
    • Westhoegian of the Year – Attila
    • AO of the Year – NoToll (Machismo as Site Q)
    • Qer of the Year – Beaver (162 62.3%)
    • Best 2nd F – Circus Maximus Coffeteria (Offshore)
    • Best 3rd F – The Bridge (UpChuck, Hermey, Heist, Corned Beef, Whitesnake, many more)
    • CSAUP of the Year – Century Classic II (Team Captains – Swoop, Boberry, Draper/Rosie, EF Hutton)
    • Convergence of the Year – Memorial Day (Beaver/Beat It, Vandelay, Warby, Mudslide, Gomer Pyle)
    • Workout Vibe of the Year – (t) Yacht Rock and The Lounge
    • Best Tradition – Return of the Ghost Flag
    • EHer of the Year – (t) Teddy KGB, Roger Roger
    • Slack-er of the Year – Kubota
    • Most Likely to “Modify as Necessary” – Senor Frog
    • Q Most Likely to Have a Theme – Whitesnake
    • Heated Underwear Award – Heist

    Lastly we inducted 4 new members into the F3 RVA Corporate Legends.

    • Saab
    • Pigskin
    • Doner Kebab
    • Oyster

    ANNOUNCEMENTS

    Prayers for Deep Dish’s Father, Big Rig’s Mother, Handshake’s Wife’s Cousin

    CSAUP – This coming Friday night, see Crabgrass and Slack for details

  • Hydration helps.

    15 stalwarts appeared in the gloom each with their own sippy cup for YHC’s 50th birthday beatdown. Here’s how it went:

    Mosey to the circle, around the carillon and to the far circle.

    COP: 10x Don Quixote, 10x helicopters, 20x arm circles Fwd and Rev. Followed by a plank-o-rama.

    Mosey to the top of the carillon for a series of animal crawl 4 corners with: 5 burpees, 10 hand-release merkins, 20 plank jacks, and 40 LBCs at the corners. Round 1: bear crawl to the corners. Round 2. Crab walk. Round 3. Duck walk.

    Mosey to the stage and the pile of large logs behind it. Partner carry the logs about 20 yards and make a line. Then: (1) Diagonal jumps from one end to the other; (2) plank with hands on logs moving left, (3) plank with hands on logs moving right.

    Then: Touch A Tree with Logs. Partner up. Round 1 partner holds one end of the log up while other partner touches 3 trees. Round 2: crab walk and push log with your feet and 3 trees. Round 3: hold one end of log above your head and 3 trees. Partner log carry back to original location.

    Then, mosey to the field for some Whamo animal walks. Person #1 throws frisbee, everyone sprints until frisbee lands then animal walks the rest of the way (Bear Crawl, Bunny Hop, Crab walk, duck walk, wounded bear right leg, wounded bear left leg).

    And for the finisher, a little Burp Back Mountain. Mosey behind the amphitheater. Partner up. One pax Bernie Sanders up the hill to the road and runs forward down while other partner does Burpees. Proceed until 100 burpees are completed.

    Mosey back to the flag followed by 50 SSH.

    COT: YHC took us out with some words of gratefulness.

    Moleskin. The Pax learned some things today: (1) Upchuck’s super power is duck walks. Somehow he does a full body pivot with each step. (2) A Helix duck walk is more impressive than a Helix squat. (3) Logs sitting in the grass gather slugs which can be hard to avoid when planking on them. (4) Burp Back mountain may be the only exercise where one looks forward to the Burpee part. (5) YHC’s age is getting to him which may lead to fumbling some instructions. (6) Faceplant is sneaky and the PAX are good at keeping secrets. (7) Sipping water during a tough workout helps with endurance.

    Great workout today guys. Thanks for pushing hard with me. I will not forget this one. It was so cool that everyone brought their water bottles today. I felt honored–thanks for making this 50th a special one for me. It was also great to see Honey Do and Mr. Rogers for the first time in a while. My Sippy Cup is full.

  • Not quite triple check numbers

    Eight men emerged from the gloom and followed YHC off to the Carillon, which is still unobstructed by construction materials and fences oh so many months later, looking for a place to circle up and tell stories. This is what they found:

    COP: SSH, Helicopters, DQ’s, IW’s, Copperhead Squat, DMH, Merkins, LBC’s, APD’s, all IC

    Stroll from the Carillon to the opposite end of the field and do five merkins at every light pole down to Condie, plank for the six, cross the street, and perform a burpee at each light pole on the opposite side back to the field.

    Meander over to the triangle for a couple trips along the vertices: 1 – bear crawl, 10 jump squats, 20 american hammers, 10 merkins; 2 – lunge, 10 dry docks, 20 WWII’s, 5 burpees

    Hustle over to the amphitheater and partner up for Dora: 100 HRM, 200 american hammers, 300 SSH

    Jog back to the flag for Mary and stretching

    Numbers and names

    Announcements: F3 RVA 11 Year Anniversary convergence at Dogpile on Sat 9/20 at 7:00am

    Sippy Cup has the Dogpile Q next week, 9/13. Rumor has it he is having a birthday…

    Continue praying for Charlotte and her family and Upchuck told us about his cousin Jimmy who left this world last week and by all accounts leaves behind a legacy of adventure, exploration, and living a courageous life and will be missed by everyone whose life was touched by him.

    Thanks as always for letting me lead. SYITG.

  • Labor Day Convergence

    On this Labor Day morning, while the rest of RVA snoozed away in holiday slumber, 48 HIMs of F3RVA laced up, rose to the challenge, and clocked in for a true labor of love. Under the glow of the dawn, YHC had crafted a beatdown worthy of the day—a gritty, sweat-soaked symphony of effort and determination. Because what better way to honor Labor Day than by putting in some serious work?

    Mosey to the Carillon basin. A few SOJers know my style and were on the lookout for a pile of coupons stashed away somewhere for us to “find”. When we arrived at our AO for the day, “There it is” could be heard…Circle up, F3 mission and creedo, and a light warmup to get the heart going.

    Everyone grab a coupon of choice. The veteran move today was to grab the smaller of the blocks. Circle up and get ready for Kool-Aid (Extra Sugar). According to the Carillon’s security cameras, here’s what took place.

    800 meter run around the devil’s triangle
    20 Flutter Kicks holding the coupon
    20 WWIII’s
    20 Squat Thrusters

    400 meter run through the field
    20 Manmakers
    20 Bicep Curls
    20 Bent Over Rows

    400 meter run up Carillon steps and around a random light post
    20 Kettlebell Swings
    20 Squats
    20 Calf Raises

    Series of exercises performed by those opting out of the runs. I don’t know what they were doing, but it had to be excellent as they were poaching runners throughout the workout.

    60 second rest (must be an SOJ thing…)

    Same workout, but now in reverse! Mumble chatter called for creativity and LBCs(!?) but when we got to Manmakers all mumble chatter ceased and there was peace in the kingdom…Another veteran move was deployed and a block was broken – no extras = savvy!

    BTTF

    Announcements:
    9/20 7AM DOGPILE – F3RVA 11 Year
    9/26 8PM ALAMO – Ruck CSAUP (details coming this week)
    12/6 Daddy Daughter Dance, details to come

    Prayers: Thankful for the day and all the blessings we have in our lives, lifting up each man’s silent prayers.

    Thank you for the opportunity to lead you men today! Apologies to Rosie’s golf game today 🙂 See you in the Gloom!

  • 52!

    9 men braved the low 60’s for another edition of Dogpile. Let’s go!!

    Warmarama: Slow mosey down pump road. Deadman hang, helicopters, imperial walkers, DQs, arm circles, merkins, APD, LBC, flutter kicks.

    The Thang: Light Pole Alley
    Round 1: 3 light poles
    10x Jump Squats
    20x SSH
    20x Plank Jacks

    Round2: 3 Light Poles
    10 Merkins
    10 Hand Release Merkins
    10 Diamond or Wide Grip Merkins

    Round 3: 3 Light Poles
    20 Squats
    20 Heals to Heaven
    20 Box Cutters

    Skip to the next light pole
    Mosey to next light pole
    Sprint to the next light pole.
    Mosey BTTF
    Stop at some rocks for incline Merkins
    5 minutes of Mary.
    BTTF

    Numberama:Namerama

    Moleskin: What does one do for a 52 Q. Rusty Cage? No. Triangle? No. Love Hill? No. Pipeline? No. To the Bridge? No. Amphitheater? No, Burpees Lake? No. To the field? No. Touch a tree? No. Vita Trail? No. You must be going down to Pump House Drive for Lamp Lost Alley!! You damn right we are. Everyone loved it, probably will get requests to do it again real soon. Let’s go!

    Oyster

  • LABOR DAY CONVERGENCE

    :rotating_light:

     LABOR DAY CONVERGENCE 

    :rotating_light:

    Monday 9/1 – 7:00 – 8:00am
    Dogpile

    Take the day off from your job but don’t take a day off from putting in some work!  Join us at Dogpile on Labor Day for a convergence workout and coffee/bagels afterwards.

    See you there! 

    :facepunch:

    See Crabgrass for info to to help with support.

  • Stumbling in the gloom

    Stumbling in the gloom

    14 HIMs showed up to follow YHC into the gloom for my VQ.  We moseyed the “wrong way” over to the picnic shelter for a warmarama, where the Pax gently reminded YHC to not abruptly end workout cadences and actually shout the cadences.  Most were done in sets of 18, to celebrate the 18 years I lived in Ohio before leaving home.  We followed with 9 Burpees, to celebrate the 9 National Championships of The Ohio State University’s football team, and then moseyed down to the Pump House.

    Along the way, it was decided that as an homage to YHC’s first post, Applesauce (like Kriss Kross) was going to make you Jump, Jump, with Leeroy Jenkins calls triggering two Burpees.  At the Pump House we did a Cycling-themed Pipeline Triple Check, with Freddy Mercuries and HR Merkins (to help with YHC’s cyclist arms).  Next we went up the hill, aborting an ill-conceived mosey down the bike trails after Senor Frog almost died, and meeting at the cages for another triple check, with Pullups/Jerkins and Copperhead Squats.

    Next we moseyed over to the Carillon to partner up for a Dora in honor of YHC’s 9th Anniversary, which was also at the Carillon, with 90 LBCs, 180 Dips, and 270 SSHs.  With a few Leeroy Jenkin’s calls along the way, there was much jumping and pain on the way back to the flags.  Once there we wrapped up with a circle of fire featuring many Merkins, closed with some Fudd’s and Wilson’s Wives, and then finished about 30 seconds early, to much grumbling and disappointment, about right for a VQ.

    Numberama, Namerama

    Announcements

    1. Labor Day Convergence – 7AM at Dogpile
    2. Breaking Bread – Oyster is on it for this month, but please sign up for September
    3. The Bridge – Definitely coming up in September sometime

    Huge shout out to Hitch for his enthusiastic EH bringing me out 3 months ago and and his friendship along the way, Bodos, Vandelay, and Croissant (Memphis) for encouraging me to join F3, and all the Pax who’ve welcomed and encouraged me at Dogpile, Pickleball, 45MOM, and Union Market coffeteria over the last few months.

  • Medicine balls, logs, etc.

    Expecting a small # today due to the other events, YHC arrived with a 25 lb medicine ball and decided to experiment with a few different modalities.
    Here’s how it went:

    COP: Mosey to circle. Helicopter, plank-o-rama, copperhead squats, toe taps.

    Head to platform on Carillon and partner up. Partner 1 throws medicne ball off balcony and runs down to retrieve it while partner #3 does decline plank off the railing. 3x.

    Carillon platform 4 corners: 5 burpees, 10 hand release merkins, 15 plank jacks, 20 LBC. Round 1: run between corners. Rd 2: bear crawl between corners. Rd 3: lunge between corners.

    Head to backside of carillon platform. Partner #1 throws medicine ball as high as possible up against the carillon and catches it when it comes down while partner #2 runs a lap up and down the stairs.

    Mosey to the playground for some heavy log work. Partners pick up logs and carry them to stage. Then partner up and Touch a tree. Rd 1: 3 trees, roll log. Rd 2: 3 trees, lateral jumps over log. Rd 3. 3 trees, Crab walk pushing log ahead of you with leg thrusts alternating legs.

    Touch a tree part 2. 1 partner holds one end of log up off ground while partner #2 touches 3 trees. Done 3x.

    Mosey to rusty cage for: Orangutans clockwise and counterclockwise. Then 3 rounds of: Partner #1 dead hang from bar. Partner #2 elbow plank with medicine ball on back. When one partner fails, switch.

    Mosey back to flag. Line of trust (circling up is kind of weird with 2 guys). YHC prayed us out.

    Moleskin: YHC used this workout to try out some things in preparation for his 50th birthday Q next month. The logs will certainly be in play again there. It is great to see Blank Space’s improving endurance after only a few weeks of 2 posts a week. Keep up the solid work! YHC is grateful for how he has been pushing me to do more boot camp posts.


  • No spuds today!

    Eleven young bucks emerged from the gloom this Saturday morning, most expecting a starchy start to the weekend but no, at the last minute the Q was taken and green, cruciferous vegetables were the dish of the day. According to the deer tending to the community garden, this is what went down.

    COP: Helicopters, DQ’s, IW’s, Copperhead Squats, Ukrainian Soldiers, Dead Man Hang, the Merkin, LBC, all IC

    Mosey to the amphitheater and perform one burpee on each step going down then we head to the Ha’ Penny Stage.

    Partner up for three rounds of Touch-A-Tree – exercises were LBC, plank, burpees.

    Slouch down the path past the rusty cage to the pipeline, find a partner and perform three rounds – exercises American Hammers and squats

    Return back up the hill to the Rusty Cage for a triple check – exercises pull-ups and squats, timer checks on the fire hydrant.

    Jog back to the bottom of the amphitheater and perform three merkins on each step to the top.

    Coagulate on the turnabout outside the amphitheater for some Mary and stretching then back to the flag.

    Numbers and names. Announcements: Upchuck and Bootleg are making a trip to The Bridge on Saturday 8/16 for anybody interested in an alternative to the Homegrown Half activities occurring SoJ the same day.

    Handshake asked us to keep Charlotte and her family in our prayers as they go through one of the most painful experiences life can bring.

    As always, thanks for letting me lead and giving me motivation to get out of bed before sunrise on a Saturday and do something to make myself and the world better.

    SYITG