Tag: Dogpile

Half of Daville and a few others gathered for Hot Potato workout and it didn’t go as one would expect.

Hot Potato:

COP – Handshake, a bunch of exercises

Exercise 1 – Handshake – Triple Check at the Rusty Cage (P1 5 Pull Ups then Jerkins, P2 WWII’s, P3 run to Fire Hydrant and Back)

Exercise 2 – Handshake – Triple Check at the Pipe Loop (P1 Run the Loop, P2 Squats, P3 LBC’s)

Exercise 3 – Handshake – Losey up the hill (Long Mosey) with various exercises: Bear Crawl, Bernie Sanders, Squats, Lunges, Boo-ya Merkins, Crawl Bear, etc.

Exercise 4 – Handshake – Partner up (P1 run two poles forward while P2 Bear Crawls and switch until YHC realized there were no more poles)

Exercise 5 – Handshake – Bernie Sanders up the hill then two loops around the Circle and Mosey back to the flag

Exercise 6 – Handshake – 2 minutes of Mary until the timer

Announcements – Memorial Day Convergence at 0700 at Tredegar.

Prayer Requests – Slipping Jimmy and his family after the loss of his mother two weeks ago. Additional prayers for Slipping Jimmy’s father after losing his wife a month shy of 51 years of marriage. Prayers as well for the new chapter in The Carpenters and Emojis life as they move.

NMS – as YHC woke up and checked the Q sheet there was no Q for Breakfest Club and Dogpile so YHC texted Upchuck. Upchuck said that YHC should take it, but YHC said no. Upon arriving at Breakfest Club it came up in conversation again and YHC decided we’d do a Hot Potato. YHC said he’d kick it off and he had a couple thoughts. After 35 minutes of having the potato YHC was feeling inspired by a W-Dog Hot Potato a couple years ago where Swirly kicked us off and tossed it to Oyster and Oyster kept the Potato the whole workout. YHC gets nervous leading such a big group of guys, but considering the workout was 1/2 of Daville and a few others it didn’t seem so intimidating. Thanks for letting YHC keep the Potato the whole time.

21 of F3 RVA’s Finest arrived at Dogwood Dell this morning to help YHC finish out his 5 Q’s and in 5 day for 5 years with F3 with style

This is how it went down

Warm Up – Mosey over to the first traffic circle for some Karoake and backwards running.

COP Round 1 – Since The Carpenter will be leaving us for NJ soon YHC passed the Q off to him to lead us (maybe for the last time) in 100+ SSH IC

COP (ALL IC) – DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

THANG

Mosey to the halfway down Love Hill

Love Hill – Partner Up, First partner runs down to the gate then back to their second partner while they are completing exercises heading down. Exercises were Broad Jump Burpees, Polar Bears, and Lunge. Switch, Rinse, and Repeat till we reach the gate

Mosey up to the toll booth with some Bernie Sanders mixed in there

Bridge Work – While running across the Nickle Bridge, stop at every light pole to complete a Burpee. Keep going till reaching the first intersection on the other side or till the lead group comes back to where you are. Then we headed back repeating the same thing

Mosey over to the hill by toll road below the shelter

11’s – Squats at the top and 2ct American Hammers at the bottom. Run down and Bernie Sanders up the hill

Mosey back to the SF

3 MOM (ALL IC) – Dirty Dogs, Flutter Kicks, Rosalitas, Superman

Numberrama, Namerama, Announcements, The Carpenter took us out

MOLESKIN

It was great to finish this week off Qing Dogpile again. During this pandemic, YHC hasn’t be out to Dogpile as much as he has wanted to for a number of reasons. There is just something great about getting together with guys across RVA at least once a week to make the week just a little bit easier.

The first two groups of exercises where things YHC remember we would compete almost once a month at Dogpile in the “old days”. It was great to break them out.

The run heavy workout as DTH mentioned give the PAX a rare opportunity to have some good mumble chatter and also in his words “make the bridge go by faster”

Thanks to all those that have been there for YHC’s over the last five years. This group has impacted me in ways that are hard to put into words. Its rare to find a Brotherhood like this anymore

ANNOUNCEMENTS

• Memorial Day Convergences at Tredegar starting at 7 am
• DTH will have the F3 Name Shirt delievery within the next couple of weeks
• A few spots maybe open on Breaking Bread. Please look to sign up and see Upchuck if you have any questions

SPIT ON THAT!!

YHC signed up for this date as the beginning of the 3rd year being in F3 (5/14/21 was my 2 year anniversary) and with daylight early and less gloom had a full agenda to ensure Emoji has some fond memories of Dogpile. So here is what went down:

COT

We mosey to the crop circle at the top of the Triangle loop via behind the Amphitheater and Ha Penny Stage(No coupons today) and performed 20 SSH, 10 DQ, 20 Russian Soldiers, 10 Imperial Walkers, 20 2ct American Hammers, 10 4 ct LBC’s, 10 4ct Modified Alabama Prom Dates, 10 Scorpions and 20 Merkins.

THANG

So we mosey down to the pump station and with great morning daylight we do our first Triple check on the Pipe loop. P1 runs the pipe loop as the Timer, P2 – LBC’s and P3 Squats. We rotate through each exercise for one set and do this 2 more times to complete the triple check. Al Gore for the 6 and we lose Phonics who took a spill while running the loop, Hitchhiker ran/walked back to the flag with him to make sure he was ok…Awesome Hitch and thank you. Snuff, Garbage Plate and Shiplap we my partners for this one.

The remaining PAX we do a light pole event where we perform 10 merkins at the light pole then sprint to the next light pole, perform 10 merkins and then walk(recovery) to the next light pole. We flap jack this until we reach the bottom of triangle hill, then we Bernie Saunders to the Crop circle at the top and plank for the 6.

Once every one is gathered we mosey to the Cage for another Triple Check P1 – runs to the Hydrant and back as the timer, P2 – 5 pull ups, 10 merkins and then squats until timer returns, P3 – 10 Jerkins then step ups until P1 returns. P1 to Pull up station, P2 to Jerkins station and P3 runs to Hydrant and back. Finally P3 to Pullup station, P1 to Jerkins station and P2 runs to hydrant and back. This completes one set. Emoji, Malpractice partnered with YHC and we get to 3 sets in quick fashion… so YHC does an Audible UPGRADE for 2 more sets for a total of 5. Mumble chatter was coming out big time from the young bucks, possible ‘Qutiny’ but YHC held firm as we are all in better shape and need the extra sets. I figured if a 54(YHC) and 55(Emoji) year old can do this so could the rest of the gang. Proud to say the PAX crushed this and banged it out!

Mosey back behind the Amphitheater up to the wall for some wall sits and Donkey Kicks. YHC would have the PAX invisible chair against the wall for about 20-30 seconds, then 10 DK’s, back to wall sit for 20-30 seconds, 10 DK’s, wash repeat 2 more times and mosey to the Flag for Mary.

Mary

We circle up around the flag and space out for 5 minutes of stretching led by YHC.

COT

Namerama, numberama YHC took us out. Below is the gang that showed up:

Thank you to Snuff and Emoji for the Photos.

Moleskin

YHC is saddened that some DaVille brothers(Carpenter – to New Jersey and Emoji to Charlotte, NC) are moving this summer. Today’s workout was the first time YHC has seen Emoji since the start of the Pandemic in Late February. He has been working out in his garage gym with the family and now that he has had both shots felt he could safely return to F3 RVA gang again so we are glad to see you back and look forward to seeing you in the gloom a little while longer until you move in the next few weeks.

Announcements –

Check the Breaking Bread link and sign up for any available spaces in June July this summer and follow up with Upchuck once you have signed up.

Memorial Day Convergence is happening at Tredegar Ironworks and we will form up @ 7am for this day workout for the F3RVA region workout.

It was an honor to lead this morning and I look forward to seeing you in the gloom, Cheers….CB!

Twenty four gluttons for punishment rolled up to Dogpile this morning, hungry for a beatdown. Here’s what they found in the Happy Meal box:

Warmarama: mosey to the near crop circle; welcome, disclaimer, SSH x 20, IW x 10, Russian Soldiers x 10, Don Quixotes x 10, Freddie Mercuries x 20, Flutter Kicks x 20; APDs x 10, merkins x 10; grab a coupon and mosey to the Carillon field to start

THANG 1: Quarter Pounder With Cheese
i. mosey w/ coupon 25 yards, 25 x 2 count American Coupon Hammers; Bernie Sanders back;
ii. 50 yard mosey, 50 x squat presses; Bernie Sanders back
iii. 75 yard mosey, 75 x 2 count mountain climbers; Bernie Sanders back
iv. 100 yard mosey, 100 x SSHs; Bernie Sanders back to 25 yard line
v. Murder Bunnies back in. Take the coupons to the far crop circle for

THANG 2: Fries and Rings and Tots
Partner up for triple check. PAX 1 runs to Ha’Penny Stage and back, PAX 2 coupon curls, PAX 3 coupon WWIIs. Three rounds. Stash coupons and mosey to amphitheater for

THANG 3: Are you gonna finish that shake?
Ascending incline merkins: Step 1 = 1 merkin, Step 2 = 2 merkins, etc. Audible called for time and blasted upper bodies at 10.

BTTF for Old Man Stretches™ and 10 burpees OYO.

Numbers, names and YHC took us out.

NMMS: Prayers for Pavarotti’s family and the healing of his cousin, David Patterson, who was struck by a car while commuting on his bike and is in a medically induced coma. Upchuck has deets on how to donate to support covax efforts in India. Gomer Pyle previewed the upcoming annual medical mission trip to the Honduras – organized by the Friends of Barnabas Healthcare for Children group. A worthy effort – YHC donated previously and will do so again. Tclaps to Phonics for headlocking a colleague. Have a great Mothers Day tomorrow, gents – let’s show those Ms and Momz in our lives how much we appreciate them. It was a privilege to lead today; you guys crushed a varsity level workout.

SYITG! Doublemint

Five brothers showed up in the pleasant gloom for this morning’s beatdown and here is what happened:

COP

We mosey to the Amphitheater and circle up in front of the stage for 20 SSH, 10 DQ’s, 15 Arm Circles (10 small, 5 big) reverso, 20 American Hammers, 10 modified Alabama prom Dates (with a reach component…thank you Gomer Pyle for this invention), 10 reverse scorpions, 10 scorpions and 20 merkins

THANG

We then divide into a group of 2 and 3 and do a triple check of dips. The 2 men team runs a lap around the Theater(timer) and the 3 men team performs dips. We switch and the 2 men team performs dips while 3 men team runs the lap. We do this rotation 2 more times. We then do LBC’s 3 times alternating with the run then wrap up with squats for 3 rotations. This took a long time almost 30 minutes

We then mosey to the Cage and set up 5 stations. Station 1 (S1) – Pull ups, S2 Dips on the Parallel Bars, S3- Jerkins on the parallel bars, S4-Step ups on the box and S5 (Timer) runs to the hydrant and back. The runner returns to S1(pull ups) and the the other rotate the stations by 1 (S1 to S2, S2 to S3 …). Each member of the PAX was able to rotate to each station, then we had to mosey back to the flag.

COT

WE have time to stretch our legs for about 2 minutes then Namerama and numberama and YHC took us out in prayer.

It was an honor to lead, have a great day Gentlemen.

17 Warriors posted in the gloom today! Along with an FNG, a beat down occurred.

COP – SSH, DQs, Imperial Walkers, Merkins, Copperhead Squats

Mosey to Tennis Courts

Doras

Round 1 – Runner, 100 Crunchy Frogs, 200 SQUATS, 300 LBCs

Round 2 – Runner, 100 Merkins, 200 Dry Docks

Round 3 – Runner – 100 WWIIs

Mosey to Lake

Partner up, Alternate with Partner at each light. 3 Burpees and 10 LBCs

One complete lap.

Mosey to back ponds.

Love Hill –

Runner, Bear Crawl, Lunge, Broad Jump Burpee – Repeato

Back to the flag!

Numberama, Namerama, YHC took us out!

Announcements:

Hanover looking to take Memorial Day Q. – Corned Beef

Blood Drive today, way to go BoBerry!

F3 Shirt order in progress, see DTH!

NMS:

Way to work today men! Enjoy your day, love your families and make sure you reach out to someone today!

Duke

Thirteen fine men showed up to Dog Pile to see what was in store for them. With a bit of pre-mumble chatter on Slack the night before, YHC knew it MUST be epic.

According to the White Tesla here is how it went down………..or something like it.

Mosey to ampetheater for COP – did multiple exercises with the highlight being Nancy Lopez demonstrating the enthusiasm needed to correctly execute Jazzercise!

Time for a dora. A MEGA DORA (said in a loud booming echoing voice). 200 WWII, 400 Dry Docks, 600 squats. Runner runs around the top of ampitheater. Yes Recall – those stairs suck!

Mosy to love/hate hill. Stopped mid way to do another mini Dora on stone steps. Did some form of that until YHC had enough, called an audible and headed to the Ampitheater for a ring of Mary.

Back to the flag. With only three minutes left YHC decided to play duck, duck, goose. What we learned during duck, duck goose. Nancy Lopez put the D2 partial scholarship to good use and was the only chaser to catch. I mean like lightning fast! YHC got a tad intense and decided to just go ahead and fall (if I only had cleats) and Bone Thugs is also lightning fast!

Respect to Recall being the ONLY PAX doing breakfast club run.

YHC took us out. Please remember to hold your loved ones close! Life happens fast!

18 gloom warriors posted to Dogpile to tone their chiseled bods. Here’s how DTH applied the chisel:

The THANG:

COP #1:

• Mosey down to the Amphitheater
• Welcome & F3 Disclaimer
• LAP #1 (Box jump tp the top, run clockwise around the circle then back to bottom, al gore for the SIX)
• SSH x20 IC
• DQ’s x10 IC
• Hairy Rockettes x10 IC
• LAP #2
• Imp Squat Walkers x10 IC
• Derkins x10 IC
• LAP #3
• Dips x10 IC
• Big O’s x10 IC
• LAP #4
• Freddie M’s x10 IC
• Oblique LBC’s x10 ea IC

COP #2:

• Mosey to the Rusty Cage
• Rotate through x5 Pull-ups, x10 Merkins, x15 Squats, then run to Hydrant and back
• Repeato AYG x10min

COP #3:

• Mosey back to the Grass Circle
• Partner up for 2 rounds of x25 reps each (x50 total each)

COP #4:

• Mosey to the Carillon Field
• BLIMPS BEAST: x6 reps x6 locations down the field and back 
• Burpees x36
• Lunges (2-ct) x36
• Imperial Walkers x36
• Merkins x36
• Plank Jacks x36
• Squats x36

Mosey BTTF for COT:

• Counterama # 18
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS:

• Beautiful morning to lead the finest gathering of high impact men that RVA has ever known. Appreciated the general good humor and encouragement being passed around this morning. YHC was originally going to bring a truck full of cabers for today’s workout, but switched gears after banging up my hand building a retaining wall yesterday. Maybe some other Q soon… 🙂  SYITG, DTH

17 svelte stallions stepped out into the gloom to see what Gomer Pyle had up his sleeve.

Mosey to stage to pick up coupons and circle up. Preamble + 5 burpees & motivation opportunity.

COP: 25x 4count SSH, 30x Arm circles, 10x Don Quixote, 10x Grass Angels, 10x Australian Grass Angel, 10x Helicopter, 10x California Prom Date / Tuscaloosa Trailer Park Twister, 25x 4 count Freddie Mercury, 10x Sit up up, 25x 4 count LBC.

Merkin Mania 10 sets of varying OYO 5x merkins- holding plank for the six.

Mosey to Rusty Cage. 2x Triple check: Timer runs around 2 trees then 5 pull ups, 5 curl ups, 5 jump ups. Round 1: Block Jerkins & Block Press. Round 2: Abyss Merkin & Block WW2.

Mosey to valley of despair which now features a pollination oriented weed farm. Triple Check: Iron Chair + WW2. 10 merkins then Murder Bunny up hill. BTTF.

YHC took us out.

Announcements:

• Free to Bleed – see pre blast
• Tomato Relay – see pre blast
• BRR – Sep 9 -11 – see TYA – 6 slots left
• F3RVA 7 year anniversary – Sep 20
• F3RVA – retreat / sit and sip – maybe Oct 2 ?
• F3 10 yr anniversary – Oct 8

Let YHC know if you are interested in a virtual benefit 5/20 for Friends of Barnabas, a Honduran mountain medical mission. There will be a silent auction, and entertainment that you can view from the comfort of your home. No teams have travelled since March 2020, but FOBF has adapted well to new logistical challenges. For example, we are shipping an updated bus via USAF C17 and US Army logistics. YHC leads the first team in 2022 and I anticipate that we will have plenty of opportunity through out the year to round out teams from other churches – plenty of opportunities to fit a week of mission in your schedule – let YHC know if you are interested.

NMS – This is the official kick off of YHC 4th anniversary Q week, a week early due to out of town work conflicts. After pushing off several EH from Toga, Flipper, Splinter, YHC finally posted with Fudd on my 46th Bday for a Hardywood Q. While relatively active and keeping up standards prior, YHC most needed the escape from sad clown disease and am grateful to the PAX for their encouragement and guidance over the years. When Vinny returns my copy of freed to lead, it is up for grabs for any PAX. Recommended reading.

If you have not read it, Jocko Willink’s Discipline Equals Freedom is a must read. His other books are great too – YHC served with the same TF Bandit battalion from the big army that Jocko highlights in Extreme Ownership & Dichotomy of Leadership. When Swirly’s book comes out, read that too.

Get some!

YHC arrived this morning in time to calibrate the group and determine potential workout venues on this cool 30 degree crisp morning. With the PAX all ready to rock here is what went down:

We mosey to the missing statue spot at the intersection of Blanton Ave and Trafford Road and we circle up for the cop

COP

20 SSH, 10 DQ, 15 4ct Hillbillys(DaVille Shout out), 10 helicopters, 15 arm circles (10 small 5 big) reverso, 20 American Hammers, 20 LBC’s, 10 Windshield wipers, 10 reverse Scorpions, 10 scorpions, 20 merkins.

THANG

We mosey to the set of stairs next to the steep fenced hilltop on Blanton for our first triple check:

Partner 1(P1) runs to top of step and back down 2x’s as the timer, P2 Planks for the entire time and P3 performs LBC’s. All rotate through each exercise and this completes one rep. We do this 2 more times for a triple check.

We mosey back to COP location for a touch a tree triple check. We again divide into groups of 3 and P1- touches 4 trees and returns as the timer, P2 Performs Dips, and P3 performs Dips. All rotate through each exercise and this completes one rep. We do this 2 more times for a triple check.

We mosey to the long field in front of the Va War memorial for 4 corners as a group on your own pace we perform, 10 merkins in Corner 1(C1), C2-20 LBC’s, C3 30 Squats, C4 – 40 lunges (20 each leg). We run between each corner. We do this rotation 2 more times for another triple check. The faster PAX planked while the other caught up.

Now it is time for some concentrated ab and upper body work so we mosey to the Ha’ Penny Stage to grab a coupon and circle up and YHC led the coupon work out. We performed 15 arm curls with YHC calling cadence, then 10 block merkins YHC calling cadence. Finally 10 WW2 sit ups with the block with YHC calling cadence. We did this two more times (though Double mint lobbied for a double check!) The last round we did on your own after the curls. The faster PAX planked while the others caught up. We return the blocks and mosey to the flag for some Mary.

Mary

We circle up for some stretching as we pounded our legs today so we wanted to make sure everyone was properly cooled down and stretched.

COT

Namerama, Numberama – Bacon Bits took us out today in Prayer. YHC is honored to lead and hopes everyone has an enjoyable Easter Weekend…Cheers…CB

Moleskin

YHC signed up to Q this day weeks ago figuring it is spring, we will have some daylight and likely short sleeve workout Sunny and 70 morning. Well we had a cold front, and Day light savings, haha cold and gloomy. I will say it is awesome to see some F3 brothers that I have not seen in awhile, with the many additional AO’s being created due to COVID 19, people’s work schedules, etc. there are many options for the RVA gang. The summer tour will likely take all summer to execute…and you may even have to get up at 4:30am to hit some of the Early Bird workouts. Great to have these options.

The 2021 Daville RVA relay is coming up Saturday April 24. Please contact Spit or YHC if you are interested and bring your 4 man team to this exciting and fun event. This is great for all runners as we have a 5,4 and 3 mile loop. T-shirts are 25.00 with the above logo on the back. Check out the prebalst on the F3 RVA website and we hope to see you there.

Also 1st Saturdays of the Month Doublemint is hosting the historic Evergreen Cemetery clean up see link below for details:

3rdF Service Opportunity: Historic Evergreen/East End Cemetery Cleanup