Tag: Dogpile

Byrd Park

  • 3 Fs in balance – or – You v you

    18 Redwoods, looking for a you v you experience descended on DogPile to see what Gomer had planned – frankly it was up in the air til go time. Contemplated one of three options including the use of some prop rings that Senor Frog was happy to lend to the PAX. According to the vehicle sleepers we work with our antics it went down something like this…

    Welcome. Disclaimer. Gitty up start with 8 Gurprees. Mosey to COP. 

    You v you workout. Do more, do less – keep yourself accountable. Find personal max ‘mer’can. Find personal max WW2. Store in the memory banks for later. 

    COP all IC: 10x Don Quixote, 10x Turn and Bounce, Fun with LBCs: 15x LBC, 10x left leg straight (LLS) LBC, 10x RLS, 10x BLS, 10x 45 degrees legs straight , 10x 90 deg legs straight, 10x APD, 10x Pilates APD, 25x Flutter Kicks. Albatross arms: 20x forward, 20x back, 10x seal claps, 10x overhead claps. Mercanorama: 6x diamond, 6x wide, 6x ranger, 6x fingers in, 6x fingers out. Mosey to amphitheater open book stretch. 30 min in. 

    30min of sharing while stretching OYO. Topics to help us be better men: father stories, F3 why. More below.

    YHC took us out.  Prayers for WoJo, Roger Roger, Charlotte , monument 10k, the PAX. Prayers to help us give F3 away and lead you v you through an impactful F3 success story heard this week. Give it away.

    TClaps to Snuff for coffee. And for 1k post club support to Upchuck and Horneydo. 

    NMS – For YHC, 1k post milestone reached today. Also nearly 9 years of F3 starting at Dogpile on Wednesday this week. Thanks again to Fudd and Hardywood and all the other PAX that kept me around.

    Congrats to all milestone makers. Gumbo has also recently hit 1000 posts.

    Today we had the perfect 3Fs in balance, 30 min 1st F, 30 min (at least) 2nd F, and 30 min 3rd F.

    YHC heard about 30 for 30 and wanted to try it. F3 men lucky enough to have found a good circle or shield lock are used to sharing. Many of us do not: some never share; some run off to real commitments to dogs and kids. YHC sought to create the opportunity to form new bonds within the PAX. Topics:

    1. Fathers. Not everyone is a father, but everyone has had one. Not everyone had a “great” father; but also not everyone had a “bad” father. Regardless fathers are our first male leaders and they teach us a ton on purpose or not. Today we shared what have we embodied most into our adult lives based on this experience.

      Parting thought that has sit with me for a while: all of us have a father that taught us something IN our life. As a father, my children ARE my life – the center of my decision making as a provider.
    2. Give it away. As leaders we should be creating leaders – it’s in rhe F3 mission. The best way is to give away what we have in F3 with all who will give it a listen. Once men are here, we should be about creating opportunities for men to lead. That is invigorating male community leadership. 

    Get some!

  • Perfect Plan;C-Execution

    (4) Upstanding, Top Tier, God Fearing RVA citizens beat the sun up this morning to critique Señors Frog’s master plan at the Dog Pile.

    After conversing with the Police we started a fast paced mosey to a nice grassy area for a standard Yoga inspired COP warm up.

    After picking up some CR coupons from the back of the truck we moseyed to see the zoo stopping for some CR- Don Quixotes, WW2s, Merkins, LBCs, Squats, LT Dans, Etc..

    1/2 way through our journey Señor Frog realized someone moved the Zoo to the other side of the river.

    With great speed and adaptability Señor Frog recalculated a new GPS coordinate and we were off to a new destination with some Wall Stands along the way.

    Mosey back to the missing flag for numbers, names, announcements, prayer requests and an awe inspiring prayer from Handshake.

    Morning Mole Skin High Lights:

    Handshake felt the need to throw his CR at Señor Frog.

    Mud Slide & Lock Jaw joined us at Early Bird Biscuit Co for 2nd F.

    The plan is what the Q says it is!

  • Active Recovery

    8 Redwoods from far and wide descended on a truly 70 and sunny April Saturday at DogPile. As the clock hit go-time YHC and an initial PAX of 7 mosey’d down Love Hill for a moonlight guided COP.

    Circle up for Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, mini Broga, a few merkins, LBCs and APDs

    The Thang

    Partner-ish up for a Catch Me If You Can toward the Pump House

    • walking Lt. Dans, bear crawl and broad jumps
    • hand release merkin buy ins then chase
    • briefly wave at the Pipe Loop
    • joined by Hitchhiker at some point along the way

    Using the traffic lights, Moving Lindsay up the hill towards James Falls Circle — monkey humpers and LBCs

    recovery mosey to Rugby Rd

    Partner up for Personal Doras up Pump House Drive

    • rotating 1 Merkin, 2 squats and 3 plank jacks (repeato)

    mosey to the amphitheater

    Triple Check of 4

    • pace car runs the perimeter of the Dogwood Dell (not the exterior)
    • box squats and step ups to round things out
    • 5 incline merkin per step buy out to get out of the gnats/bugs and the Amphitheater

    BTTF for some Broga and a merkin ring of fire.

    Numberama, Namerama, YHC took us out.

    Please lift up Handshake’s M’s niece and her family.

    The Bridge needs a new F3RVA local lead. See Slack for details.

    Way to work today fellas on a swampy and buggy morning. Reports are the loop around Dogpile clocked the PAX in around 2.4–2.6 miles pending the watch of preference. Impressive that Hitch found the PAX by the pumphouse…. is there a feature in his app that tracks the Q?

    Active Recovery was the name of the game between stops in the Thang…. and a it should definitely get consideration for a future FNG.

    Happy Easter!

    Wojo out.

  • Conan….what is best in life

    With Spring Break starting…..numbers probably for the next week will be lower. Those are out travelling, trying to get away enjoy a break from RVA and the rat race that it is. 7 came out this morning to see what I had planned.

    A mosey to the tower(where we grabbed Hitch) then started off a nice warmup(SSHs, Imperial Walkers, Copperhead squats, Flutters, Alabama prom dates plus adding a little Wilson’s and Fudd’s wife to get the body ready. First part….triple check consisting of shoulder taps, Lt Dans and run up the right side, behind and back down. Get the body moving and working early

    A classic, something I enjoy putting into my workouts is a Dora. A classic really works plus you add something like a run uphill it adds more to it. The classic is 100 Merkins, 200 squats, 300 LBCs(plus any additional reps or runs to help others finish). After that it was a short mosey to the nearby circle. We did a 4 corners next(now 4 corners can be 4 points) regular styler today 15 Carolina Dry Docks, 30 DC toe taps, 60 mountain climbers, 90 SSHs(that lactic acid gets going with the SSHs(do an old school 100 Florence SSHs you will see how it feels).

    Time wise, we were in good shape. I haven’t done eye of the storm in a good while. Luckily it didn’t rain as much so to the field for a quick(the middle was 2 burpees) 10 Hand release merkins, 20 Bulgarian split squats, 30 American Hammers, 40 jump squats. The end is near….to the amphitheater for a descending ladder of squats and tricep dips(even numbers dips, odd squats). After that a few minutes left to the flag for broga. Then time was up, numbers, names announcements and prayer led by YHC to close it out

    It felt good to lead. I try to just enjoy things figure my body and mind out each time. Even as I get older(with a big year change coming up this summer), I am still learning things on training seeing what my body wants plus making my mental game stronger. Final thought…prayers to Tin Man read on Slack what happened(that was scary give you that whoa moment). He will rest and hope to see him back when he gets the go-ahead. See you next time

  • 321 Drum Show

    12 HIMs showed up to an AO where tree-choppers are scheduled to arrive at 7am. Respectfully, we moved our cars to the road and relocated the virtual flag.

    According to the guy in the truck who asked us to move, here’s what went down at Dogpile on 3/21:

    YHC thought it would be a good workout to have everyone line-up and carry the person similar to our size, but YHC learned that such exercise has been banned since 2016. so we just did a regular mosey to the field.

    COP:
    Helicopters x12
    Ukrainian Soldiers x12
    Imperial walkers x12
    World’s greatest stretch x3
    Merkins x 10

    Mosey to the tower for a “Rolling Mary”
    3+2+1 of Freddie Mercuries, Flutter kicks, WW2, WW1, box-cutters, while rolling in between each rep, until we reach the tower.

    Tower circuit:
    6 Calf Raises
    3 Incline merkins on each step going up
    Bear crawl around the tower
    3 decline merkins on each step going down modified incline/decline merkins 3+2+1

    6 calf-raises

    Mosey to the Amphitheater:

    2 squats 2 single deadlifts on each leg, up to the top

    2 american hammers, down to the bottom.

    Shadow Boxing:

    2 jabs+1 cross, both sides, 1 min

    2 jabs+1 undercut, both sides, 1 min

    Mosey to the cage:

    Quad-check? Four rounds of:

    5 jump squats

    4 jerkins

    3 pull-ups

    Mosey down to the bridge, and 6 calf-raises on each step going back up.

    Mosey back to the roundabout. 2 mins of mountain climbers, merkins, hand-release merkins.

    COT, Announcements, Prayer Requests

    YHC appreciates the HIMs patience as YHC tests out various work-out combos. Some sad prayer requests were sad today, and we ended with a prayer for the family of a girl whose cancer spread to her brain.

    Twenty-one Pilots resounded in the AO today:

    Stressed out

    Heathens

    Heavydirtysoul

    Car radio

    Holding on to you

    Overcompensate

    Migraine

    Message man

    Shy away

    Tear in my heart

    Trees

    Drum Show

    Lane Boy

    The Judge

  • The Police Approached Us Before the Workout

    Nine men armed with noble purpose gathered before the dawn on Pi Day (3.14) under the gaze of Richmond’s finest. Temperatures were 70 and sunny. According to Officer Levine’s police report, the following might have happened:

    Mosey to the intersection of the park entrance road and the other park road for the COP.

    75 SSHs
    Dead Man Hang
    Fudd’s Partner
    Wilson’s Wife
    Pigeon right / left
    Inverted Scorpion Kicks
    Imperial Walkers
    Flutter kicks
    Reverse Crunches
    Rosalita’s

    Do Not Mosey

    Touch-a-tree…rounds of 10, 8, 6, 4 (and maybe a mini round of 2), then the actual round of 2.

    Exercises were WWIIs and squats (10/8), then flutter kicks and Carolina Dry Docks (6/4, and mini-round of 2), and then burpees and burpees (round of 2). Congrats to Senor Frog for running all the way to Short Pump and back on the round of 2.
    Mosey to the Carillon.

    Triple check. Three different guys on each team.

    Man 1: Run to steps, bear crawl up the right side, cross in front of the Carillon, do three merkins, run down the left side and back to the flags / center area. But, it’s a race…against your two teammates…

    …Man 2 runs from the flags to the far circle and back (not AROUND the circle, just TO the circle).

    …Man 3 runs from the flags to the near circle and back (not AROUND the circle, just TO the circle).

    If Man 1 returns before either Man 2 or Man 3, then all three do 10 burpees.

    Somehow, on the first round, two of the Man 1 guys beat their teammates, which should, YHC tries to say politely, never happen. 10 burpees for everyone.

    Three rounds for each guy…no more burpees were done.

    Mosey to the Amphitheater.

    From the bottom to the top…increasing at each step, one V-up and one squat, then 2 and 2, then three and three…and so forth.

    …until it was time to mosey BTTASF (Back to the Actual Shovel Flag…thank you to our resident medicinal practitioner, Flatline, for bringing the flag).

    Numbers, names, and Senor Frog took us out with a message.

    Announcements:

    After almost 2 years of running The Bridge (and 5 prior years of running Breaking Bread), YHC is ready to turn over the reigns of leading F3’s Third F’s (along with Oyster) to a new leader. The Bridge needs a man ready to organize – not necessarily attend – but organize, a workout each month for our friends who are working to improve themselves every day. F3’s motto is “leave no man behind, but leave no man where you find him.” These men help us grow, and we hope we help them grow. Plus, for those followers of Jesus, each of us is called to “visit the imprisoned.” The mandate could not be more straightforward. If you are ready to help, please let YHC know, and please spread the word to help us find someone to take the mantle.

    Thomas joined us out of the actual Gloom today…he found us. Way to go! He’s an insomniac who works overnight at a warehouse. How many guys can say that they were going to go home to sleep, but chose to stay up and hit F3? Welcome, Graveyard!

    Happy Pi Day…

    Lastly, please keep our men and women in the military in your prayers.

  • Day 6 – The Climax

    Nothing ambiguous about two studs enjoying a whiskey pour and deciding to bash together at DogPile.

    Here’s what transpired:

    Handshake takes the lead and we sashayed past some hulking men in uniforms and big flashy sirens

    • COT – SSHs, Helicopters, Monkey Humpers, APDs, Inverted Scorpion Kicks, Plank

    Mosey to the amphitheater stage

    Threesome Check

    • P1/P2 – Run around amphitheater and meet up for Booyah Merkins x 10
    • P3 – People’s Chair
    • Alternate until P1/P2/P3 have run 6 times and sat 3 times

    Amphitheater Grind – 10 Scrunchy Frogs on each step

    EF Hutton assumes control

    Mosey partly down Love Hill

    Discover virgin territory and take a new partner

    • Start on top with Merkins x 10
    • Go down for Dips x 20
    • Slowly come back up stopping for Merkins x 10 with feet on your partner’s shoulders
    • Finish coming up to the top for Booyah WWIIs x 20

    Mosey down the pipe shaft

    Threesome Check 2

    • P1 – run from the base of the pipe to the tip then circle around the backside
    • P2 – Heels to Heaven
    • P3 – Hand Release Merkins

    Stop before finishing and shift positions over to Love Hill

    • Lindsay – DryDocks/ Hammers

    Mosey back to VSF for a few vinegar strokes and the counterclockwise swirl.

    Numberama, Nameorama, COT

    MOLESKIN

    Thirty minutes after signing up for a week of Qs, F3RVA’s favorite 8 year old regretted it, but it was too late, the word was out and there was no looking back.  One man was smitten enough to make it to all 6 Handshake romps in the gloom.  People will say it’s love.  The proof is in the man pudding.  All ambiguous jokes aside, congrats on 8 years.  Keep bringing the mumblechatter, pencil rolls, and chaos brother.

    ANNOUNCEMENTS

    Prayers for Wojo’s Mom and Roger Roger’s FIL

    Breaking Bread needs someone for Sunday this month

    The Bridge – looking for new RVA leadership

  • Burpee Lake with a touch of Sunrise

    No….the world has not gone mad and yes, Flatline had the Q for back to back workouts!

    Flag planted at 0523 and since I am aging, I had no time device. I asked Splinter for a countdown. 0529…..Handshake comes in hot! 0530…..Time to mosey

    As we ran toward the COP, several PAX questioned the distance of our mosey and whether YHC had a fitness test coming up-yes I do.

    COP on the bricks-Dead Man Hang, SSH, Ukranian Soldiers, Dead Cockroach Leg Holds, Box Cutters, LBC’s, and Merkins!

    Mosey to the Amphitheater…..starting at the bottom and escalating by x2’s at each row: 2 inverted merkins, 2 dips, 2 step-ups…next step, 4 inverted merkins, 4 dips, 4 step-ups, and so on…made it to the 7th row with lots of mumblechatter and lack of excitement over the workout so audible called.

    Mosey to The Lawn……running the length of the lawn and at each 25 yard mark, 5 merkins! At the end of the lawn, what now?

    Mosey to Burpee Lake……..at each light pole, 2 burpees. PAX ran a big circle and performed 66 burpees. Now, run back the path traveled and 5 squats at each light post. PAX made it half way around with audible called for time.

    Mosey over to Spottswood Road. Quick stop for partner leg tosses x 25 each. And a gentle mosey back to the flag.

    Number-ama, Name-r-ama, Announcements:

    Boberry wants to run a 50k in April and a partner or help with his run would be helpful. Contact Boberry.

    L Woods has a volunteer opportunity with Latinos In Virginia Empowerment Center, March 7. Contact L Woods if you would like to volunteer.

    Upchuck and Flatline have prayer requests for several close friends recovering from illnesses.

    Hitchhiker and M have assisted the Valentine Museum with AI generated recreation of Richmond residents from 1700’s and Virginia inhabitants from 1600’s. Check out Valentine Museum.

    YHC took us out!

    NMS: Yes, YHC likes to run. I learned early on with F3, if the PAX is not engage, run and figure it out! Yes the workout at the amphitheater sounded good but short on delivery. 0625 still leaves plenty of time for Burpee Lake.

    Splinter, great seeing you at Dogpile and thank you for the support!

    Burpee Lake with sun coming up provides perspective as well as a blessing as the Lord has given us a new day! Greatest AO in Richmond!! Hands Down!!

    Brothers, thank you for following and my cup is full!!

    Loud and Proud,

    Flatline

  • A Triangle has 3 sides

    YHC doesn’t know of another time the Frozen Triangle has ever been rescheduled. It is ironic that something that has the name “Frozen” was rescheduled because of actual frozen conditions.

    First off, what is The Frozen Triangle? Well it consists of 3 things: 20 minute Bootcamp at Dogpile, 3.4 Mile Run to Punisher, 20 minute Boot at Punisher, 2.9 Mile Run to 45MOM, 20 minutes Bootcamp at 45MOM, then 2.4 mile run to Dogpile to finish. Roughly 9 miles and 60 minutes of Bootcamp.

    Before YHC starts, happy 10 years to Bodo’s! You are always ready to jump into anything that comes your way. To quote the reverend from The Patriot “A shepherd must tend to his flock. And at times fight off the wolves…” Whether it’s a duel on the Pickelball court, or taking an Ultimate Frisbee game too seriously we are glad to have you as part of our group.

    YHC only completed one leg of the Triangle (45MOM Bootcamp and run to Dogpile) so YHC is missing the full details of what transpired before then.

    Dogpile – Bodo’s Anniversary Q. Not sure exactly what happened, but it was likely epic and entertaining. Then mosey to Punisher.

    Punisher – Gumbo Q. Also not sure exactly what happened, but rumor has that it was a tour of the campus while finding new and fun options. Then mosey to 45MOM.

    45MOM – Gypsy Q. Gypsy raided the Community Garden for Pavers/Edging Stones. Various exercises without any running: Block/Kettlebell Pass, Jack Webbs, then Wack Jebbs. Then mosey to Dogpile to finish.

    There was also a rucking contingent with House Party, Choo Choo, and Commando.

    NMS – T-claps to the guys that did the full Triangle, that is a tough CSAUP and there were a few first timers.

    Announcements – L Woods is involved in a Food Drive, please see Slack. Gypsy encouraged men to join a F3 Shield Lock, as well as to reach out to guys you haven’t heard from in a while.

    YHC is proud of the Pax that participated in The Frozen Triangle, especially those who were able to complete the whole thing. Special thanks to the guys involved in planning and to Corned Beef for running the Chuckwagon with snacks and water.

  • Sex and Anger

    Like crumbs left behind as the Trianglers flushed and headed off to stop 2, four men proceeded as usual.

    Here’s what transpired:

    UpChuck Q

    Mosey to the Amphitheater

    • Alternating any style Merkins x 5, Good Squats x 5 up the stairs
    • Plankorama

    Fudd Q

    Mosey to the Rusty Cage

    • Pullups x 5
    • Suzanne Somers L/R x 10
    • Dips x 5
    • Repeato for 5 rounds

    Helix Q

    Dora

    • Merkins
    • Squats
    • SSHs
    • Partner skip to the fire hydrant and run back

    EF Hutton Q

    Mosey to Ha’Penny Stage

    Touch-a-Tree (4 trees per round)

    • Donkey Kicks
    • Balls to the Wall
    • Dirty Hookups

    Mosey back to VSF

    Mary

    • LBCs
    • Heels to Heaven
    • Hello Dollys
    • Rosalitas

    Ring of Fire x 2

    30 seconds of stretching

    Numberama, Nameorama, COT

    MOLESKIN

    Hats off to all that complete the frozen triangle, and a bow to those who are doing for the 2nd time in 2 weeks.  Solid work among those of us who stayed behind to keep DogPile secure.  Section 8 housing sounds like a really interesting place if you have an NDA.  Care packages are provided.

    ANNOUNCEMENTS

    Prayers for UpChuck’s friends Mike and Becca