Tag: Dogpile

A dozen and a half men hit the frozen fields of Dogpile this morning for a beatdown to get the blood flowing on the 5th day this February. Having struggled to keep the PAX organized on Wednesday YHC decided a simple approach today.

COP- Mosey to Burpee lake stoping twice for COP 20 each SSH, 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang,

The thang: Starting at one pole do 5 merkins first pole 5 WWII 2nd pole. Then 10 merkins 3rd and 10 WWII 4th continue building by 5. At 40 PAX was screaming mercy and some may have been questioning some of the PAX ability to count. At 50 audible called and we continued up from 50 by 5’s with squats and pole to pole lunges every other. 80 Drydocks, 85 LBC’s and with 10 minutes left YHC called BTTF. With 3 minutes to spare we stretched out the remaining time.

Announcements: GLOW run 3.6.22 5pm see slack. McGruff is collecting Soup and any canned goods for Food Bank, bring to SOJ AO’s. Good luck to Vagabond running a 4 miler and jumping into the ocean for Special Olympics.

Prayer Requests: Friends of Corned Beef and Wilson lost everything they owned in house fire.

YHC took us out in prayer. A big thank you to the PAX who came out this week for WOR (Week of Respect). Turning 50 is not easy and you really start to put things in perspective. I so appreciate Wilson, Marmaduke, Honeymoon for bringing me into F3 and all the PAX for pulling me in. It has made a tremendous impact in my life.

Make Today Awesome!  

Fifteen fearless warriors fought off the fartsack and snow to find a beatdown. Helix was dressed for a 70 & sunny good time so that is what we did:

COP: SSH, Don Qs, Imperial Walkers, Merkins. Mosey to the bottom of Amphitheater to avoid the wind: 5 Incline Merkins up, 5 Squats on way down. 2nd Round: 5 Dips up, 10 Pickle Pounders on way down, no audible.

Save mosey up to stage for 3 sets of 25 PLTs. Mosey up to coupon drop zone. Parnter up: Murder bunny across field while partner does 5 burpees then runs to end then SSH until partner hits the line. Switch and back. So much fun so repeato.

Stay with partner. 1 does block exercise while other runs to fence & back. 1st round: Squat thrusters, 2nd round: Block swings, 3rd round: Curls.

Down to Rusty Cage to see if it was shielded from the wind. It was so we stayed a while: 4 rounds of 8 Pull-ups and 15 Dips. Then 4 rounds of Jerkins. Mosey up to Carrillon field: Bear crawl across, broad jump burpee back. Crab Walk across, lunge back. 5 Burpees then sprint the length of the field. Back to flag and 30 Merkins to finish on time.

NMS: YHC noticed the Q sheet was open for Dogpile on Thursday so took the Q. Snow turned out to be a non-event but wind made it plenty cold. Was great to see 15 pax brave the conditions. YHC tried to keep the pax out of the snow and nobody slipped on the ice at the bottom of the amphitheater but Hitchhiker did try. Handshake broke his SOP streak while EF Hutton, Doublemint, and Helix remained true to the cause. There was lots of groaning about the pickle pounders down the steps, next time YHC will call Scorpion kicks in the snow. It was great to take the Q back at Dogpile, it’s been a while. Always a pleasure to lead. Coffeteria after at Libbie Market was well attended and a good time as usual.

Announcements: HDHH at Triple Crossing in Midlothian. Bring your M to keep Doozy out of the doghouse.

13 Crazy’s hot the snow dusted grounds of Dogpile for what was suppose to be a hot potato, but well it froze.

Mosey to Ampitheater

COP – SSHs, Arm Circles, Helicopter, Copperhead Squats, Jazzercise, More SSHs, DQs

Move to the Stage

Triple Check – Runner, WWIIs, Peoples Chair

Dora 1 – Box Jumps all the way up, 100 Merkins, 200 SSHs, 300 Squats

Triple Check – Runner, Jump Squats, Dry Docks

Dora 2 – Runner to 4th row and 20 incline Merkins – 100 Flutter, 200 LBCs, 300 APDs

Mosey Back to the Flag

Invisible Jump rope, Poor Randys

Numbers, Names, YHC took us out.

NMS:

YHC was going to hot potato it but changed his mind, something about not wanting to lay in the snow and trusting that other PAX would put him in it, but that’s just a rumor. Like Handshake said the potato must have frozen in my hand. Strong work in the elements today gents!

Duke

Twenty-seven of my brothers posted at Dogpile for a day and workout that is very near and dear to my heart. Tragically, twenty years ago tomorrow, there was a shooting at my law school that left three – very important people in my life – dead; and three others wounded. Today’s workout was in honor of Angela Dales, Thomas Blackwell and Anthony Sutin (those whose lives were taken far too soon, and whose lives remain a large part of my “why.”)

After sharing the tragic story of January 16, 2002 with my brothers this morning, I explained that I needed a silent mile. A mile to reflect on that day and what it means to me. I introduced them, somewhat, to the Angela, Tom and Tony that I knew, and then invited them to run silently with me. To use that time to reflect on anything and everything. As much as I needed it, I also wanted to offer it. So we ran, one mile in silence and reflection.

We completed our memorial run at the Penny Stage, at which point it was time to honor life in the most fitting F3RVA way possible, through a beatdown that we were all lucky enough to enjoy and appreciate. Not everyone has the opportunities that we have. Today, for me, serves as a most pointed reminder.

Warmups: SSHs x 20 / Helicopters x 10 / Hillbillies x 10 / LBCs x 10 / Scorpion Kicks x 10

Beast Theater: Start at the bottom of the amphitheater and progress up and down a la The Beast. With coupons. Round 1: Overhead Presses. Round 2: Curls. Round 3: Jump Squats. Round 4: Carolina Dry Docks. Round 5: Dips. Round 6: Bent Rows

Deconstructed Burpees Dora: Kick Outs x 100 / Merkins x 200 / Jump Squats x 300

Touch-A-Tree: Round 1: 9 trees with Bench Press. Round 2: 7 trees with coupon hold out straight.

BTTF

Announcements: See Corned Beef if you want to help build ramps around RVA. They are in desperate need of help. Gomer Pyle is headed back to Honduras for mission work. Post at The Bridge Ministries AO in Buckingham, VA. It’s AWESOME and POWERFUL. I’ll meet you there. It’s every Saturday at 7:30.

Special shout out to Flatline who has been working hard to enter the Army Reserves on the medical side. He has been accepted and will be heading out for training soon. In line with today’s theme, this is exactly what it’s all about. Live. Life.

COT: Today’s workout represents more than I can ever share here. If you were there today, I hope you got something out of it, spiritually and physically. There are moments in all of our lives that stick with us forever. 1.16.02 is one of those dates in time for me. I will never forget that day. It would be impossible for me to do so. So I choose to remember the good that came of it. In everything there is good, no matter how difficult it may be to see. For me, it’s knowing that Angela, Tom and Tony lived life, and shared with all that knew them, how important that it was, and is, to live life. We talk a lot about how tomorrow is never promised. 1.16.02 is proof positive of that for me. When I don’t want to do something, or I’m lacking motivation, I use that day as a reminder that I’m one of the lucky ones who still has a choice. I get to wake up and go work out, be with family, friends, etc. When we aren’t feeling up to something, let us each remember that we are the lucky ones who get to live, life.

Today was a true honor for me, to share this with you all, and to have your support, means the world. Y’all are my brothers, and for that I will be forever grateful.

18 Degrees on the thermostat didn’t stop 12 men from posting this morning at Dogpile. A workout happened but mumble chatter was top notch.

COP

SSHs, DQs, Helicopters, Copperhead Squats, Imperial Walkers, Merkins

Mosey second circle

More Merkins

Love Hill x 2 – Runner, Bear Crawl, Lunge, Broad Jump Burpee – Reverso

Mosey to street for flat intervals – 75% run, mosey back, carioca both ways, skip

Triple Check

Runner around the triangle, dying cockroaches, and Squats

Mosey to Ampitheater

Ascending incline merkins up to 18, descending dips down to 1

Box Jump the way to the top together

Back to the flag

Numberama, Namerama, Oyster took us out!

NMS

Tons of mumblechatter this morning as you can tell by the title. If anyone haas a line on where Mr. Rogers can get a dryer hit him up. We will leave the Porto John topic for your imagination. Lastly, Bodos and Handshake are your go to for information on Radiators, and if you need to find Handshake he will be in the back row critiquing Bodos’s sermon tomorrow. Strong work today gents in the cold, great work by everyone.

Coffee at Libbie Market was awesome, great area to sit and good food and coffee options. With ETs not opening until 8 now, I give Libbie Market my vote for the new location!

Duke

Today was a perfect morning for the GP Dogpile VQ and 21 studs gathered to kick the weekend off right. Corned Beef generously lent YHC his shovel flag and here’s how things went down:

Quick Warmup: roll to the Carillon circle including some karaoke, high knees & butt kickers; SSH x 16, DQ x 10, CP x 10, Merkins X 10

Four corners: Mosey to the Carillon field to start off with four corners of 10 x Merkins, 20 x Superman, 30 x MH, 40 x WWII. Run the long sides and bear crawl ends, forward / backward alternate. Exercises were cumulative. Build up to corner 4 and back down to corner 1.

Rock race: split into two teams, lined up on their six, each team passes a riprap boulder and then moves to the front of the line, traverse the entire Carillon field. First team to the end wins. Team one won by a hair.

Bowl games: Meandered to the bottom of the bowl behind the amphitheater for rock paper scissors. Partner up, winner holds plank, looser does 5x burpees, then each partner runs up their respective side of the hill and back to the bottom. Repeat 7x. Overall winner reward is 3 more burpees, looser reward is 5 more burpees.

Triple Check: Head to the rusty cage for a quick triple check – pull ups, squats, and the timer runs halfway to the hydrant and back.

Love Triangle: In place of love hill (too dark) we meandered to the infamous triangle. Partner up for alternating time of lunges, bear crawl, jumping burpees and crab walk. Timer completed a full around and back loop of the triangle before switching.

Rock race reprise: Team two listened to Sippy Cup and upped their strategy, redeeming themselves and claiming a solid victory.

Hamstring stretches, Numberama, Namerama, Announcements (including the ongoing shoe & suit collection, next Saturday road trip to workout at the correctional facility, Gomer Pyle Honduras support opportunity, Upchuck thanks for Breaking Bread support, watch the Army Navy game 3p today at Cary Street PBR) and YHC took us out.

Moleskine: Solid work today gents & a pleasure to lead at Dogpile. We covered about 3 miles this morning. Thanks to Rosie for saving us all from 40x Merkins when YHC mistakenly called repeated exercises on the 4 corners. Helix is a rock paper scissors superstar; 5 burpees for me and royalties go to Faceplant for use of the patented F3 game. Good to see Shiplap back in action. Until next time, GP

YHC and Spit volunteered to take the Q as Bulkhead was under the weather for this morning’s workout. 19 showed up for this anticipated beatdown so we had some work to do to make this one worthy of a fine F3RVA Marine brother. So here is what went down:

COP

We mosey from the flag to the first crop circle next to the amphitheater one lap then form a circle for the following warm up exercises:

20 SSH, 10 DQ, 10 4ct helicopters, 15 arm circles (10 small and 5 big), reverso, 25 4 ct American Hammers, 20 4 ct flutter kicks, 10 4 ct LBC’s, 10 scorpions, 30 merkins.

THANG

We mosey to a CB favorite Rugby Road-Pump house drive triangle. We form groups of 3 for a triple check. Partner 1(p1) runs from crop circle to Rugby Road, down rugby Road to intersection of Pump house road. Perform 5 burpees (for Bulkhead), then dealers choice up the hill (Bernie Saunders, Karaoke, run etc…) This is the timer. P2-Lunges alternating each leg, P3-Dealers choice on Abs (LBC’s, American Hammers, Flutter kicks, WW2 sit ups, etc). We rotate, P1 – lunges, P2 – Abs complex, P3 – Runs lap with 5 Burpees at bottom of hill, and Dealers choice up the hill. For the 3rd rotation P1- Abs Complex, P2 – Runs lap, P3 – Lunges. This is 1 complete rotation, we perform 2 more rotations for a triple check.

Hand off to Spit. We mosey to top of love hill by Amphitheater, Partner up for catch me if you can. P1 Bernie Saunders down the hill, P2 performs 25 merkins then runs to P1 to switch. We flapjack until we reach the bottom of the hill. Next we have to go back up the hill and for this effort, P1 runs to the bushes at midpoint up of hill returns with P2 – performs broad jump burpees up the hill they switch, P2 runs and P1 Broad jump burpees. Next P1 Runs to corner, P2 Walking lunges, switch then Final P1 Polar Bear, and P2 runs, switch. We still have distance to mosey up the hill so we continue with this rotation until we reach the corner. We have about 3 minutes left to mosey to flag from this point and the PAX arrive at the flag with no time to spare…right at 60 min.

COT

Numberama, Namerama and Hardywood took us out in prayer with a special story.

We have the following announcements:

Look for Gypsy to turn in your shoes for donation.

YHC is working on a pre-blast for Ramp build with Project Homes as many were interested in participating.

We welcome Ryan Clore (Durden … from Fight Club) who moved from Spruce Pine, NC and was active in F3 there.

Good luck to the F3RVA pax participating in the Bear Creek 10 Mile trail run this weekend.

Moleskin

So YHC had Hardwood take us out in prayer and he was moved by seeing so many F3 brothers that he had not seen in awhile that he wanted to tell a story about his 2.0 daughter who had come back from a recent camp. So while riding back Hardywood asked her: “How was the camping trip? ” She replied by telling a story about how the counselor going around to each child when looking at a glass filled to the midpoint. The counselor asked was the glass half full or half empty? So Hardywood anticipating his 2.0 to reply that she saw it as half full. He was surprised to hear his 2.0 state that the counselor was asking the wrong question. It should be: “How is your glass filled?” It could be from doing a nice thing for someone, being thankful or someone doing something nice for her. Hardywood had stated also that he had been on fumes personally lately and needed to post for a recharge. Well any F3 brother that has posted with Hardywood would tell you that you feel pumped and ready to rock a beatdown with him around. Glad you posted this morning and filling our cups with your energy, 2.0 story and prayer…we are off to a great weekend! Humbled and honored to Lead you gents this morning, your fellow Davillians Spit and Corned Beef. Cheers, Peace and God Bless.

COP: Arm Circles, Cherry Pickers, DQs, SSHs, Mt. Climbers, WWIIs & Merkins.

The Thang:
Burpee Back Mountain – I wanted to pay homage to DTH with this one. Without his push, I would have never stepped up to Q. I’m grateful for that push to step outside of my comfort zone. And the time he did Burpee Back Mountain, after I laughed at the name, I thought it sounded impossible (another push for growth). It’s a Dora of 100 Burpees. P1 does those while P2 runs up and down the amphitheater.

To get out of the amphitheater, at each level, we did 3 dips, box jumped to the next level and 3 LBCs. Somewhere in there Handshake taught us that where a Turkey is cooked determines if a man or a woman made it (grill vs. oven).

Coupon Pyramids –
We formed 3 teams. Each team needed to assemble a 10 coupon pyramid in 3 places: in the base of the Valley of Ill Repute, at the Rusty Cage, and at the Penny Stage. Oyster showed us how to adroitly carry two coupons at once. In the midst of this exercise, Winehouse, out of nowhere, slid (tripped) across the ground in the Superman position, making a grand entrance after being gone for about a year. Welcome back Winehouse!

4X4 Run – We partnered up. P1 ran around The triangle. Meanwhile, P2 did 4X4s (4 single count lunges followed by 4 Merkins). Switch duties. Rinse and repeat 3 times.

BTTF
COT: numbers, names, announcements (Hitch expressed his gratitude for F3), prayer requests, prayer.

Moleskin: It’s always a blessing to be well enough (we missed you Up Chuck, heal up fast) to get outside, run around a bit, watch the sun come up, connect with buddies and pray. Let’s all work to focus on all that we have, even beyond this holiday week. We are so fortunate.

Sixteen of RVA’s finest posted on a brisk Fall morn.  Here’s what went down.

Mosey to grassy circle

COP (IC)

• Don Quixotes
• Copperhead Squats
• Helicopters
• SSHs
• Jazzercises
• HRM (15 ct)
• Plankorama
• Freddie Mercurys

Mosey to bottom of Amphitheater

Self-Destruction (1 rep 3 exercises on first step, 2 on 2^nd, 3 on 3^rd,….18)

• Merkins (171 ct)
• Imperial Squats 2 ct
• Heels to Heaven

Mosey to the stage and grab a coupon for each set of partners

Mosey to Carillon field

Partner Chase

• P1 – Run to end of field and back
• P2 – Exercise toward partner (Bear Crawl w/ Block, Walkout Squat Thrusters, Murder Bunnies)

Mosey back to deposit coupons at stage

Lil bit o Mary

Mosey to Rusty Cage

Jack Webb (1:4 Ratio – end at 10:40)

• Pullups or Jerkins / Monkey Humpers

Mosey back to Flag

Numberama, Nameorama, COT

MOLESKIN

Note to YHC, 171 2 ct Imperial Squats can fill an hour quickly.  Was really planning to do the Partner Chase up and back on the field, but time did not allow.  During the disclaimer YHC made the comment, if I suggest you do something dumb let me know and modify as necessary.  When Jazzercises was called Gomer asked aloud if this is the part where we’re doing something dumb.  Anything good enough for Richard Simmons, should be good enough for Gomer Pyle in YHC’s opinion.  Great to Q at DogPile, have only done it a handful of times in 6 years.  Thanks to everyone for following my lead.  If you rarely Q, give it a go.

ANNOUNCEMENTS

Shoe and clothing drive – See Gypsy

Congrats and thanks to Bone Thugs for sharing his testimony – Check Slack for Podcast link

Thanksgiving Convergence @ Mary – See TYA

Black Friday Loops @ Forest Hill Park – See TYA