Tag: Dogpile

FIGHTING FORCE

My VQ

Conditions: Good

PAX: 22

FNGs: 1 (Jim Beckman AKA Chestnut)

Warmarama

• SSH, Don Quixote, Scorpion Kicks

The Thang

• 245 Merkins/Lake Jog
• 79 WWII Situps
• 75 PLT
• 30 Reps, Hot Potato Exercises, 20 minutes
• 15 Helix Squats
• Indian Run

COT

Tribute to the U.S Marine Corps, gratitude for their service and freedom, prayer for elected leaders

Twenty-six long strikers took to the links at Dogwood Dell in a quest for the elusive F3 Mudgear brand Green Jacket in perfect 70ish and sunny weather.  EF planted the flagstick.  Here’s how it went down.

Mosey down Magnolia Lane to the driving range in front of the Amphitheater.

COP (IC)

• Copperhead Squats x 18
• Helicopters x 18
• Reverse Crunches x 18
• Merkins x 18
• SSHs x 40

Mosey to the 11th

Amen 4 Corners (4 rounds)

• Carolina Dry Docks x 18
• Mountain Climbers x 18 (2c)
• LBCs x 18
• Monkey Humpers x 18

Plankorama

Mosey to Rae’s Creekitheater

• 18 steps down, 4 Derkins each
• 18 steps up, 4 Dips each

Cutline is set, then Hardywood led Plankorama w HRMs

Mosey to the 16^th and grab your golf bag (block)

Drive, Chip, Putt

• From tee box, hit the circle around the shovel flag – 3 block burpees per stroke, repeato 3 holes

Mary on the 18^th green

• Freddie M. (Couples) x 18
• Alphabet – spell AUGUSTA NATIONAL then PIMENTO CHEESE

Mosey along cart path back to Clubhouse

19^TH GREEN

Hello Friends.

Down in Joe-ja some fine southern gentlemen put on a famous little golf tourney each April.  Thanks to Covid that tourney is coming up this week instead.  Up range here at Dogwood Country Club we have our own little tradition unlike any other.  The PAX, fooled by another milestone on the calendar, had little idea of what was to come, but was warmed up and ready to tee off at 0600.  UpChuck was unable to decipher the theme from the number of reps in the COP.  Harvard, my a$$.  During the 4 Corners, Swirly playing speed golf was crossing the Hogan Bridge while the rest of the PAX had yet to make the turn.   As the PAX teed off on ten, a nasty slice sent the PAX into the deep rough of the amphitheater, luckily the PAX was able to pull a 2012 Bubba and hit a miracle shot to get back out and save par.  Moseying over to 16 for the Drive, Chip, and Putt competition, YHC polled Gomer and Swirly, block or no block?  Obviously block.  Perhaps by design, the PAX was hitting range balls rather than Pro V1s making it difficult to reach the green and set ourselves up for birdie.  YHC is pretty certain the PAX was about 6 over through 3, but we’ll just put down 1-under on the ol’ scorecard.  It was the short game, and the long game that let the PAX down.  Never played golf without a few visits from the cart girls and some col’ beer, but it’s always a pleasure to get out and play, nonetheless.  Thanks to all for the birthday goodwill, may the PAX’s days be filled with Eagles and Birdies.  Until next year…

Numberama

Nameorama

COT

ANNOUNCEMENTS

1^st Thanksgiving convergence – Virginia history Mary Munford 6am 1 hour

Black Friday CSAUP – Forest Hill loops – preblast forthcoming

Twenty-One Trick or Treaters posted to Dogpile on all Hallows Eve for another Honeydo Q on Halloween. Some were wondering: was this a sequel, a reboot of the original, or all new material for a themed Q. Here is what we did:

COP: Invisible Entrails Jumps, Zombie Kicks, Monster Mash Merkins, something else spooky. Mosey to field but stop by lightpost on the way for Exorcist possession: 20 of a given exercise called by random pax member.

Zombie Chaser Sprints: Pax sprints to hill and last 3 are taken down and turned into Reverse Crunch Zombies. Last round was controversial as Probation cheated to win.

Jacobs Ladder (horror style): Go width of field and increase burpees up from 1 to 7. Between sides alternate Bear Crawl and Crab Walk.

Head over to Burpee Road for long Exorcist Lightpost exercises. Lots of variants: Helix Squat, Train to Busain scoots, Mtn Climbers, etc. Finish with 20 burpees at last lightpost.

Line up in team of 3 for: Human Centipede: Line up in plank feet to head and last pax broad jumps up and over until at the front. Repeat 2 times through. Mosey down to bottom of Rugby for: 7 Minute Abs (aka 3 sets of 25 PLTs per man).

Partner up while at the bottom: Wheelbarrow all the way up to the COP circle. Finish up with some HRMs and back to the flag. Bone Thug took us out as this is his 2 year Anniversary this week, Aye!

Annoucements: November Merkin Monthly challenge starts tomorrow. 5,000 Merkins for the month, 167 a day. Prayers for peace this week for the election – let’s share grace and patience with those around us needing it.

NMS: Solid numbers who were up for some goofy theme fun this morning. Hardywood’s definition of horror is definitely difference from YHC. The Zombie Chasers and Jacobs ladder were a ripoff from the original Q YHC did a few years ago. The Exorcist Lightpost exercises along Burpee Road were new and lots of fun, good variation of exercises for the PAX. Boberry and Seymore were in the Halloween spirit in costume. We had a Sippy Cup run-by after the beatdown, a welcome sight.

Human Centipede needs to come out more in the gloom, although the pax struggled with the initial directions. Upchuck and YHC dominated the partner wheelbarrow to the top, maybe there are Ab muscles in there somewhere. Good times as always at ETs, however proposals are being accepted for appropriate cold-weather location for Coffeteria.

YHC was pumped this morning for a dogpile workout as his last day at 53 wanted to celebrate with some of the favorite routines so here is what went down:

COP

21 plus the YHC gather at the flag and we mosey to the Carillion Tower and circle up for 20 SSH, 10 DQ, 15 Imperial Walkers, 15 Russian Walkers, 16 4ct LBC’s(for the abs that we had at 16…right?), 15 reverse scorpions, 10 scorpions and 20 merkins. We are warmed up for the THANG

THANG

We short mosey to Carillion field to prepare for the Red Barchetta (YHC came earlier to place glow sticks for markers to set up the run stop points. This workout involves the Pax to line up at the goal line and run to the farthest stick (about 110 yards) and perform 100 SSH. Return back to goal line and plank for 6. We run to the 75 yard marker and perform 75 squats, back to goal line and plank for the 6. We then run to 50 yard line marker and perform 50 2 ct mountain climbers, back to goal line plank for 6, then run to 25 yard line for 25 merkins, back to goal line, then run to 10 yard line, 10 burpees then back to goal line and plank for 6.

Next we mosey to the Bermuda Triangle at the second crop circle. We start with lunges from crop circle to top of hill to intersection, run down to corner then dealers choice(Bernie Saunders, walk or run) up the hill perform 20 merkins. Wash rinse and repeat for 2 more times for a triple check.

We then mosey to the stage and grab a coupon circle up for a short Tabata work out with session 1 small lunges or squats with a coupon for 8 reps 20 seconds of exercise, 10 seconds rest repeat 7 more time for a total of 4 minutes. We then do this same 8 set routine for bench press with the coupons. Then we return coupons and mosey to the cage.

The cage we divide into groups of 3 Partner 1 – timer runs to the hydrant and back to the cages. Partner 2 – performs pull ups the idea here is to do as many as possible and keep form. Partner 3 performs Dips at the parallel bars. Everyone gets their reps in for 1 rotation.

We then mosey to the wall East of the Amphitheater and perform 15 donkey kicks and take a seat at the wall, 15 more reps take a seat and finally 24 reps for a nice total of 54 donkey kicks.

Mosey back to flag, namerama and numberama, YHC took us out.

Announcements – CSAUP run was being performed overnight last night running from Williamsburg to Richmond in a Ragnor style race. I did not have all of the names of the participants and hopefully a BB will be posted of this event..way to go gents!

Upchuck is spearheading the breaking bread effort and we have great participation from the Pax. We still need someone for the Saturday after Thanksgiving and one other weekend and we are good through February.

Finally thank you F3 brothers, you help me keep the fire burning in fitness every week and together we are progressively improving our minds, body and spirit. Have a great weekend everyone, it is an honor to lead and I look forward to seeing you in the gloom.

Cheers….CB

27 of RVA’s finest came out on a warm Saturday morning in October for some mosey block fun.

This how it went down

Short declaimer since we had no FNG’s and YHC say: Let’s Mosey

COP – While running a lap around the gravel trail (about a mile), YHC called circle up 7 time for the following exercises (ALL IC): SSH, DQ, Imperial Walkers, LBC’s, Scorpion Kicks, Merkins, Arm Circles

Picked up a couple of LIFO’s at the end of the COP then moseyed around dogpile to the small stage, each PAX grab a block, then mosey to the Carillon

THANG

The Half Lucky Horseshoe – PAX completed sets of cumulative exerises with Laps of about 75 yards and back in between:

• Burpee Jump Overs x 10
• Lap 1 – Riffle Carrier
• BJO’s x 10, Decline Merkins x 20
• Lap 2 – Riffle Carrier
• BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10
• Lap 3 – Riffle Carrier
• BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20
• Lap 4 – Riffle Carrier
• BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20, Thrusters x 10
• Lap 5 – Riffle Carrier
• BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20, Thrusters x 10, Curls x 20
• Lap 6 – Riffle Carrier
• BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20, Thrusters x 10, Curls x 20, Alternating Incline Merkins x10
• Lap 7 – Murder Bunny

Take Blocks back, then Mosey back to the SF

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

On Monday, YHC will be celebrating 7 years with his M. So today we completed things in 7.

YHC choose today’s exerices as way to both push to the PAX that doesn’t normal attend Kettle Bell workouts but also to give some fellas a little taste of the IPC last month. Result – Murder Bunnies still suck!

T-Claps to Phonics for coming back out to his first Dogpile since the passing of his father. We will continue to keep you in our prayers brother!

Thanks for the PAX for letting me lead this morning and for all the love during the workout (or should I say hate)

SPIT ON THAT!!

23 gentleman started this Saturday in the gloom, with 1 of them (the Q) arriving 3 minutes late. As F3RVA always does, the beatdown commenced (without the Q), at 0600. YHC arrives and off we go into the darkness.

Beatdown=The Hard Way.

1 mile run

Line up on field for a progressive Beast. Run length of field stopping at the 25, 50, and 75 to perform six of called exercise. Continue to end and return stopping at same spots for six more of same exercises.

Round 1=merkins

Round 2=merkins, squats

Round 3=merkins, squats, carolina drydocks

Round 4=merkins, squats, carolina drydocks, lunges

Round 5, merkins, squats, carolina drydocks, lunges, WWII

Round 6=merkins, squats, carolina drydocks, lunges, WWII, burpees

Run 1 mile back to Shovel Flag.

Numberama, Namearama

YHC took us out in prayer.

Announcements

Retreat this afternoon.

Shoe donations around F3RVA. See Gypsy for details.

Prayer requests for GP coworkers family.

Happy BDAY to Hitchhiker and thank you for Coffeteria this morning.

NMS : Pop would always tell us the Little League team, 100%, before each game. We all knew that he expected 100% effort during the game. As I grew older, I realized that Pop wasn’t just talking about baseball. Every aspect of our life requires 100% effort. Our family, kids, jobs, marriage, faith and ourselves. Gentleman, The Hard Way is more than a workout, it is a way of life. Remember, if you are having a bad day, not motivated, feeling depressed, or need encouragement, the men of F3RVA are ready, willing and able to assist. We need to just reach out. I can tell you from personal experiance, IT WORKS. The Hard way was inspired from the eulogy I delivered at my father’s funeral. As I do every year, I have included it below:

The Hard Way

Pop, Dad, Coach, Friend, Cadet, Marine.  These are just some of the names Dad answered too.  The operative word here is “Answer”.  Every time and for any reason, Dad would always answer a question or address a need.  Sometimes, you might not have liked the answer you received, just ask some of the umpires during his time coaching or I can certainly attest to not liking some of his answers to my questions. 

Everybody knows that Dad had his “own” way of doing things.  His “own” way was very particular and structured.  Some people may have the idea that Dad was stubborn or bull-headed.  Just like the rest of us, Dad may have been a little stubborn, but when it came to accomplishing a task, Dad knew only “The Hard Way”.

                Let me tell you a little about “The Hard Way”.  If Dad identified a task, or if a task was assigned to him, Dad would always approach a task the same structured way:

• Every task was treated with the utmost seriousness.  No matter how small or large the task.  Each task was tackled with complete Commitment.
• The accomplishment of every task started with precision planning.  This included what materials were needed and who was responsible for completing the necessary steps.  The plan was always adaptable depending on the situations that would develop during the course of the plan.
• Carrying out the aforementioned plan was always performed with maximum effort.  Half-hearted effort was not tolerated.
• Upon successful completion of the task, Dad displayed a humble pride.  Dad never boasted of his accomplishments.
• On occasion, Dad would not complete a task successfully.  While that was not part of the plan, Dad would always learn from his mistakes and try to ensure that others would learn from his mistakes as well.

While I could further describe “The Hard Way”, I think everybody gets the picture that “The Hard Way” could also be described as “The Right Way”.

                Now that I have described “The Hard Way” a little, where did Dad learn “The Hard Way”?  Dad learned “The Hard Way” partly from the era he was born into and “The Hard Way” was definitely instilled in him at an early age through his family.  But Dad was absolutely exposed to the principles of “The Hard Way” in a formal fashion at The OLD John Marshall High School.  It was here as a member of the Cadet Corps, Company ‘F’, that he was enveloped in a setting that espoused, expected and demanded attributes such as : Duty, Honor, Country.  The young men of The Cadet Corp are expected to learn and incorporate attributes such as these in their teenage years.  A perfect illustration of what Dad learned as a member of the Cadet Corp is contained in the words of The Cadet Prayer.  A portion of The Cadet Prayer contains the following phrase:

                “…Encourage us in our endeavor to live above the common level of life.  Make us to choose the harder right instead of the easier wrong, and never be content with a half-truth when the whole can be won…”

                After high school, Dad enlisted in the United States Marine Corps.  It was here “The Hard Way” was literally drilled into every fiber of his being.  While in the Marine Corps, the following values were ingrained into Dad’s “The Hard Way”:

• Honor This is the bedrock of our character. It is the quality that empowers Marines to exemplify the ultimate in ethical and moral behavior: to never lie, cheat, or steal; to abide by an uncompromising code of integrity; to respect human dignity; and to have respect and concern for each other. It represents the maturity, dedication, trust, and dependability that commit Marines to act responsibly, be accountable for their actions, fulfill their obligations, and hold others accountable for their actions.
• Courage The heart of our Core Values, courage is the mental, moral, and physical strength ingrained in Marines that sees them through the challenges of combat and the mastery of fear, and to do what is right, to adhere to a higher standard of personal conduct, to lead by example, and to make tough decisions under stress and pressure. It is the inner strength that enables a Marine to take that extra step.
• Commitment This is the spirit of determination and dedication within members of a force of arms that leads to professionalism and mastery of the art of war. It promotes the highest order of discipline for unit and self and is the ingredient that instills dedication to Corps and country 24 hours a day, pride, concern for others, and an unrelenting determination to achieve a standard of excellence in every endeavor. Commitment is the value that establishes the Marine as the warrior

and citizen others strive to emulate.

The integral part of the Marine Corps Values is that each and every Marine is expected to possess these values.  Not for the benefit of the individual Marine, but for the betterment of the Corps as a whole.

                After Dad’s active duty service to our country, Dad continued serving through the Marine Corps Reserve.  In addition to that, Dad did what was expected of a Marine, he gave “The Hard Way” away to those he associated with on a daily basis.  How did Dad give “The Hard Way” away?  By raising Michele and I in a caring, loving and demanding fashion.  By mentoring countless numbers of youngsters through coaching baseball and football in a manner that pushed us to our limits, all while teaching us valuable life lessons along the way.  By exhibiting dedication to his family and showing others the definition of support, as his wife battled cancer.  By demonstrating loyalty and adaptability by working for the Federal Reserve Bank of Richmond for 37 years.  I could continue for hours about how Dad exposed others to “The Hard Way”.

                It has been said that I am as strong-willed as Dad.  It took me many years into adulthood to realize that “The Hard Way” really is “The Right Way”.  In closing, I would like to share an anecdotal story.  Occasionally, I may make a smart alleck comment to Kay or I may act with a mannerism that resembles Dad.  Kay usually responds with “that sounds exactly like something your father would say” or “you are acting exactly like your father”.  May standard response is always the same and consists of two simple words : THANK YOU.

Happy Birthday Pop

Circle K

19 warriors of the pre-dawn gloom arose ready to attack the day. Apparently it was a day of celebration. Given the title of this backblast they may have been trying to watch a lesser known 80s sitcom. According to the overly friendly runners in the area, this is how it went down.

5:30 hit, everyone grabbed a block or two and then mosey to the corellian, circle up for:

COP #1

Nancy Kerrigan’s, Michael Phelps, Jazzercise, Hairy Rockettes, Collard Pickers, Pretzel Twists, Hello Dolly, Rosalita, Nolan Ryans, Hand Release Merkins. Pick the block back up, Mosey to the Ha’ Penny stage for:

THE THANG #1 (Club Boberry)

Hit the lights and que the music, its Tabata time! 1 min on, 15 seconds off, Cusack Squats, WW2s with the coupon, Chest Press, Lion King, Man maker merkins, American Swingers (x2)

THE THANG #2 (The Wilt Chamberlain)

Put away the blocks, keep the music going, run to fence and back, 100 LBC, run to fence and back, 100 Squats, run to fence and back, 100 Flutter Kicks, run to fence and back, 100 Lunges.

THE THANG #3 (Welcome to Biscuitville)

Mosey to long field for a 2 pack of Boberry Biscuits, mosey on short sides, run on long sides. 10 burpees. (x2).

THE THANG #4 (The Doozy Special)

Mosey to the amphitheater for the aptly named Mankillers. Then did incline merkins, start with 2 at first step, add 2 each step going up until time was called and we went BTTF!

Numbers, Names, Announcements (see below), YHC took us out.

NMS

Mumble chatter was very strong today! “all kidding aside, go f yourself”, “this is the least straight thing we’ve done”, “we can’t call it that, it has to be gender neutral” were some highlights….

It was an honor to lead today on YHC’s 1 yr F3versary. F3 has had been a life saving force in YHC’s life. One can only hope that this positivity can be continued to spread to others through friendship, shit talking, and being there for our brothers. YHC is blessed to be a member of this fine group!

Also don’t understand why everyone was going nuts over the baby goat. Maybe that’s because YHC hasn’t hit the silent decade yet.

Weather was predicted to be cold, dark and wet this morning. Luckily the prediction was wrong, as it was 70 degrees and sunny. 6am hit and we were off!

Mosey to the Corelion cul de sac for welcome to F3 and disclaimer. Side Straddle Hop, Don Quixote, Russian Soldiers, Collard Pickers, LBC, Hello Dolly, Rosalita, and WW2.

Mosey down to the Ha’ Penny Stage, and everyone gets a coupon, then back to long field. My grandfather Cecil King as a member of the 104th Infantry landed in France and remained there for 200 days until VE Day. Partner up. One PAX runs to the end of the field and back with a block (seemed like there and back is at least 200 yards). Count as team like a dora. The other PAX does the exercise. 104 Chest press, 104 Rifle Carry (Cusack) squats, 104 Manmaker merkins, 104 WW2s with coupon.

Take the blocks back. Run to the silver fire hydrant adjacent to the rusty cage. Triple check, run to the cage do 10 jerkins, other partners are doing Lt. Dans and WW2s.

“Nothing in Hell can stop the Timberwolves”. On April 11th 1945, they liberated a large concentration camp at Nordhausen. Back to the large field for a round of 4 corners: 4 burpees, 11 wide grip merkins, 19 two count flutter kicks. 45 american hammers. Swirly liked it so much he started going around again. We leave no man behind, so we joined him and finished as a PAX.

Back to the ghost flag. Circle up. Mankillers (kind of). 10 burpees OYO. Time. Numbers. Names. Announcements (see below). YHC took us out with prayers for MILs of UpChuck and Florence, Tobit’s mother, and for Phonics and his family as they deal with the loss of a parent.

NMM

Thank you all for the opportunity to lead! Good to talk to Gomer Pyle about military history and service. Great to partner with Handshake, Seymore, and Snuff.

The story doesn’t end well. YHC never met Cecil. He survived the war but was not the same upon return. He died before YHC’s birth. He was not present in my father’s life. This is a reminder for YHC that there are many things to be thankful for due to the service of others. A reminder to not squander the opportunities we have. Also, that mental health is real. SYITG gentlemen.

21 studs shook off the nerves to try out for a spot at Coach Wojo’s Saturday Dogpile Jamboree. While the Defensive Coordinator Wilson wished to show off his former life as Mike Alstott’s body double, YHC went the O Line route, focusing on the Line of Scrimmage.

It’s a Football Saturday. Time to strap up.

COP

Kick Off – Quick mosey to the traffic circle for some SSHs, DQs and Imperial Walkers. YHC relocated a RPD traffic cone along the way.

The Thang

First Quarter -Opening Drive

Mosey to the Carillion Field – on the line. PAX divides into two heats.

Wind sprints with various exercises thrown in, including but not limited to: Burpees, Merkins, Lunges, Mtn Climbers, Russian Soldiers, Polar Bears, Plank Jacks, etc.

Coach Wilson took the reigns while YHC did a weekly inspection at a Construction Jon.

Times up for Q1. Reverse field and Mosey to the stage for Q2.

Second Quarter

The PAX kept movin’ the chains as partners.

Touch a Tree with Box Cutters, Hand Release Merkins, and Monkey Humpers

Plankarama for the six.

Halftime.

Each PAX member grabs a coupon and moseys to the amphitheater

Third Quarter – Time to Impose Will

Triple Check featuring this week’s favorite coupon (from the IPC)

Pace Car: Farmers Carry up and down the amphitheater steps

Other exercises: Thrusters with Coupons and curls for the girls

PAX moseys back to the stage with coupons. algore for the six.

4th Quarter

Mosey back to the flag with roughly 10 minutes left on the clock. Time to keep the lead with the 4 minutes offense.

ACDC’s Thunderstruck on the Speaker. Circle up, instructions given. Burpee each time Brian Johnson screams “Thunder.” 33 total for those counting at home.

Victory Formation

3 minutes of Mary including LBCs, Flutter kicks, Freddie Mercuries, Alabama Prom Dates, Scorpion Kicks

Ballgame.

Numberama, Namerama, YHC took us out.

• IronPAX Challenge week 3, Tuesday at NoToll, HBR and DaVille. Wilson’s favorite: Run Heavy. Pre-blast is here: https://backblasts.f3rva.org/2020/08/18/f3-iron-pax-rva-style/
• 3rd F is Tuesday night at 8pm. Pre-blast here: https://backblasts.f3rva.org/2020/05/19/f3rva-3rd-f-ao/
• 2nd Annual Inaugural Retreat is 10/3/20, sign up for corn hole, pre-blast is here: https://backblasts.f3rva.org/2020/08/11/preblast-2nd-annual-first-inaugural-f3rva-retreat-10-3-2020
• DTH has a T shirt order coming soon. check w/ him.

Please lift up our Brother, Phonics, and his family on the loss of his father.

T Claps to the PAX that started shuffling feet in between Thunders. Felt like 2-A-Days all over again.

Enjoyed this am. Have a great weekend, fellas! SYITG.