Tag: Dogpile

With a clear cool morning from yesterdays high winds YHC was setting up for a mosey tour for the southern portion of Dogwood Dell. With the men coming from all directions, breakfast club folks coming in from the south east cars pulling in to go time here is what went down:

COP

We moseyed to the bottom of the hill near the pump house and circled up for the following warm up exercises: 20 SSH (we will save NK’s for another day), 15 slow DQ’s, 10 Helicopters, 15 Armcircles (10 small, 5 big), Reverso 10 small 5 big. 20 LBC’s 15 scorpions and 20 merkins. We are ready to roll!

THANG

We mosey 3 lights and start a group BLIMPS work out where we complete the following:

B-5 burpees L-10 lunges(each leg), I – 15 Imperial Walkers, M-20 merkins, P-25 Plank jacks and S-30 Squats —BLIMPS for the faster participants, they would plank while the remaining PAX completes the reps. We Mosey 3 lights and repeat and we do this until we get to the bottom of the Triangle of pain. We perform one more rep at the bottom and that would make 5 BLIMPS.

Triangle of Pain – We start at the bottom of the Triangle with a Bernie Saunders to the Crop Circle and lunge to the next intersection run down the hill and Dealer’s choice(Some ran, Kariokied(Sp), Bear Crawled or Bernie Saunders again) for the next two reps to the crop circle Lunge to the intersection then run down the hill. Some of the faster PAX was on their 4th rep so YHC rescued these folks to return to the crop circle. We performed 20 SSH waiting for the six. At this time DTH, Draper and Bleeder peeled off to go to Gridiron)

We mosey to the Stage and each person picked up a coupon and YHC led some Coupon Calisthenics with 20 sit up presses, Boat Canoe variations, 2 sets of 20 chest presses, stretch to the right then to the left. We partnered up for touch a tree where Partner 1 ran and touched 6 different trees and Partner 2 – did American Hammers with the coupon. It was great partnering with Olivander…He looked for some trees! We switch for one round of fun then return the coupons.

We mosey down the Bowl and up the hill to the stone wall for some Donkey Kicks (10 reps) and wall sits. We did 3 rounds with Swirly helping on the slow count for the last wall sit. Mosey back to the flag.

Numberama, Namerama and YHC took us out.

Announcements – Please keep Wild Thing in your prayers and we are thinking of Nancy Lopez…hope to see you both in the gloom soon.

It was an honor to lead this morning gents have a great weekend!

Cheers – CB

Moleskin – Breakfast at ET’s was great this morning, really enjoy this workout as we typically accomplish all 3 F’s. That said, we need to make sure everyone has access to the website and can log in to provide post responses, make announcements, etc. With out the F3 APP this can be more challenging. So I look to the Computer gents to help out in this arena.

Also DTH is going to Dirt Church tomorrow if that is on the tour bucket list, may be a great weekend to get the bike ride in!

35 warriors rose to greet the dawn of a new day. According to legend and Besty on Nextdoor, it went a little something like this.

Mosey to far circle

COP: Nacy Kerrigan X 20, HRM X 10, HRM RL X 10, HRM LL X 10, WWII X 10, AH X 10, Leg Up Arm Cicle X 10, Squats X 10, Lunge X 20, Arm Circle X 1

Mosey to get coupons and then back to main field

BUILD A BURPEE BEAST REVERSO: This looked good on paper. Stay with me here, you’ll probably want to get your medication first. You know what a beast is (6 rounds of 6 exercises going to the 25 yard line, 50 yard line, 75 yard line, end zone, back to 75 yard line, 50 yard line, 25 yard line, back to start. YHC attempted some version of a building beast reverso. The effort was great, the execution was meh. It felt alot like all those years when the Bills kept losing Super Bowl after Super Bowl.

Round 1: 25 yard line for 6 Sit Up Presses (SUP) then run back to start.

Round 2: 25 yard line for SUP, 50 for 6 SUP 6 merkins with left hand (MLH)on coupon, back to 25 for 6 SUP

Round 3: 25 yard line for SUP, 50 for 6 SUP 6 merkins with left hand (MLH)on coupon, 75 yard line 6 SUP, 6 MLH, 6 merkin right hand (MRH), back to 25 for 6 SUP, 50 for 6 SUP 6 merkins with left hand (MLH)on coupon, 25 yard line for SUP

Round 4: Hold on to your hats, this is the part where the sausage gets made. Stay with YHC here.

• 25, 50, 75, to end back to 75, then again to the end and back to the 75, 50, 20, back to start. The exercise added was squats. Even people who are professional gerrymanderers think this was stupid.

Round 5: An audible was made, removing the back and forth nonsense of the last round. This time

• 25, 50, 75, to the end and back to 75, 50 and back to start for 5 exercise stops total. Added 2 count American Hammers

Round 6: Straight up burpees, bonus points for using coupons.

Mosey back to stage and put up coupons.

Head to the bottom of the Valley of Doubt and partner up.

SHACKELTONS:

Partner up. On partner starting at the bottom begins to crawl bear with the destination being the gates at the top of the hill. The other partner completes 3 burpees and runs to the crawl bear partner. They switch, with one partner running back down to the bottom of The Valley Of Doubt to complete their 3 burpees. Repeat this cycle until team reaches the gates at the top.

Mosey back to the flag. Numberama, namerama and the Meg Ryan of the Southside, Mr. DTH himself led us out.

News: Keep Nancy Lopez and Aisle Five in your thoughts and prayers.

Shoe Donation: Bring YHC your LIGHTLY used shoes and be sure to check out the great work that Shood is doing here in town. https://www.shood.org/

Make it a great one fellas!

0550: Just YHC and Posh idling engines in the Gloom. 0553: Cooper whimpers to welcome a few heroic headlamps advancing on the AO. 0555: A veritable parade of headlights cutting through the misty gloom. 0600: A hearty throng of gloom warriors follow DTH into the unknown. Here’s how YHC fed the mumble chatter:

The THANG:

Mosey to 1st Putting Green for COP #1:

• Welcome & F3 Disclaimer
• Nancy Kerrigans (1 leg SSH) x10 each
• DQ’s x10 IC
• The Opus x10 IC …8 count!
• Hydraulic Planks IC (x10 each way)
• Marionettes x20 IC (WWII w hands alternated Lt of feet, Ctr, Rt of feet, Ctr, etc.)
• Rosalita Whip x20 IC (Legs out & in for 1&2, then drop legs to 6” and up for 3&4)

Mosey to 2nd Putting Green for COP #2:

• Hardywood-Approved Arm Circles:  Assume T-plank with Rt arm out for x15 arm circles IC, roll to Six for x15 Hands-up Flutter Kicks IC (Add Chinook arm circles overhead as extra credit), roll to T-plank with Left arm out for x15 arm circles, roll to Six for x15 IC Chinook Flutter Kicks …complete x2 more Rounds OYO & AlGore for the SIX
• Not-So-Lazy Boys:  Sitting, legs straight, arms crossed, alternate leaning back & hold, rotating Right & hold, rotating Left & hold
• Wilson’s Wife to stretch it all out …thx Kim ?

Mosey to Stage for COP #3:

• OPP’s – P1 assumes Peoples Chair with Overhead Claps to cadence of P2 completing x20 PlankJacks …switch to complete x3 rounds each
• Each PAX collects a Coupon

Mosey to Carillon Field for COP #4:

• Coupon held overhead (or at least shoulder height) for mosey
• Tea Party Twists – Partner up and sit back to back in People’s Chair. Twist to pass coupon around x10 rotations. Repeato x3 sets, each set followed by Wheelbarrow across space & back. 
• Circle up for Coupon COP:
• Tempo Incline Merkins x10 IC
• Shoulder Press x10 IC
• Cradle Coupon Copperhead Squats x10 IC 
• Return coupons to Stage – Coupon held overhead (or at least shoulder height) for mosey

Mosey to Rusty Cage for COP #5:

• SIX PACK – Counting up Pullups 1-5, Counting down Merkins 5-1 …reverso to bring PullUps down to 1 & Merkins back p to 5
• Front-runners enjoy x20 dips OYO 

Mosey BTT-Field for COP #6:

• Divide into four teams
• PLANK HURDLES: line up and P1 sprints 5 paces to drop into plank. P2 runs and hurdles P1 continues another 5 paces and drops to plank. Each PAX continues runs/hurdles to move entire team to the other end of the field. 
• Winners AlGore, Losers x10 Burpees, other two teams x20 Merkins

Mosey to Amphitheater for COP #7:

• From bottom, ascend steps with descending reps from 17-1 …so x17 Reverse Crunch at bottom, then x16 Incline Merkins on next step, then x15 RC’s next step, etc. 

BTTF for COT:

• Counterama # 27
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Creativity is the spice of life! And part of being DTH is bringing new flavor to the RVA PAX …if nothing else it makes for some great mumble chatter! Really proud of you guys posting in the wet gloom and leaving it all out there! Thanks and credit to Hardywood for the Nancy Kerrigans – a great workout AND just damn funny. YHC always enjoys new material, but was particularly excited for today’s Tea Party Twists… turns out doing them on your own is both ridiculously hard and F2-less. Will wait to call those next time when there are even numbers. Our FNG for the day is Mason Adams who’s into photography and cards – original F3 name of SNUFF brought the PAX to tears, but powers that remain unnamed have steered YHC to providing him the nickname HOUDINI. Welcome!!! As always, it is my greatest honor and pleasure leading and becoming stronger alongside you guys. SYITG!

YHC was all set up this morning, walked outside in sleet and had to change vehicles to the SUV (move the flag shovel and F3 gear). Arrive to the site and greet some of the PAX that arrived early, Sippy Cup arrived at precisely 1 minute before go time and 60 seconds later this is what went down for 28 F3 brothers.

COP

We moseyed to the amphitheater via around the crop circle and gingerly down to the mosh pit. We performed (with much mumble chatter) 20 SSH, 10 DQ’s(slow), 15 arm circles 10small 5 big, reverso, 15 Helicopters, 20 LBC’s and 20 merkins.

The THANG

We mosey to the outdoor stage and luck has it no light so sight in the gloom may be an issue, we team up in partners of 2 Partner 2 grabs a coupon and returns to the group in front of the stage. My instructions was to touch a different tree in six repetitions and you switch with your partner after touching a tree. So Partner 1 runs to touch a tree(some touched 6 trees for extra credit…(it is you against you after all)). Partner 2 for the first two rotations did sit up press with the coupon. Then American Hammers with coupon for 2 reps and squats with the coupon for two reps.

We mosey to the triangle of pain and do a triple check where we start with lunges from crop circle to the top of the Hypotenuse of the triangle, run the bottom of the Hypotenuse and perform 15 LBC’s then Bernie Saunders up the hill to the crop circle. YHC realized that we did not have an exercise at the top and Qtegrity was born(go with the original plan…no audible is allowed). So we went straight to lunges for a triple check (3 reps) of the above circuit. We have a 20 count and mosey to the Cage.

You guessed it if you have been in a CB Q led Dogpile or Wdog work out we are bringing the Cindy to the F3 morning workout challenge and we partner up with Partner 1 running to the Hydrant and back(timer) and Partner 2 performs 5 pull ups, 10 merkins, and 15 squats. We rotate where Partner 2 runs to the hydrant and Partner 1 performs the 5 PU, 10 merkins and 15 squats. Looking at my watch and wanting to get another workout station in, we stop after doing this for about 15 minutes.

We mosey the the stone wall via the bowl behind the amphitheater and do 10 donkey kicks then take a seat against the wall, do this 3 times then on the fourth rep, DTH does a 20 count(while we are seated at the wall, then 10 more donkey kicks and seat at the wall for about 20 seconds. With a nice burn going now we mosey bag to the flag.

COT

Numberama, namerama.

We welcome Kevlar (FNG) aka Logan Kruger to the RVA F3 family, glad to have you as part of the morning workout and hope to see you again in the gloom.

We discussed upcoming and ongoing events, upcoming is Breaking bread, look for sign ups on the Q sheet, and the Winter Tour. We had enough participants order the named t-shirts and thanks to DTH for making this happen. I love mine from previous orders as my 2.0(Hash) gave it to me as a birthday gift.

We had 2 prayer requests 1-for DTH’s team going overseas as their visa was approved and 2- for Gomer Pile who is presently overseas doing great things in Central – South America.

YHC took us out.

Gents, it is a supreme honor to lead this band of brothers for an hour. Great efforts today and have a great weekend. I look forward to seeing you in the gloom…CB.

34 RVA Warriors (one less than the about of year YHC has been on this earth), arrived at Dogwood Dell to help YHC start off his birthday the right way.

This how it sent down

Mosey over to the first circle for some mosey fun: forward, backwards, karaoke, high knees, and butt kickers

Mosey down to the bottom of the amphitheater

COP (ALL IC) –

1 Burpee, 11 DQ, 19 SSH’s, 85 LBC’s

THANG

Mosey over to the stage, grab a partner, grab a cinder block, mosey to the field

Angry Dora – complete reps and wait for the 6: 50 – Coupon Burpees, 100 – Sit-up + Press, 150 – Curls, 200 – , 250 – Coupon Merkins, 300 – Flutter Kick + Press

One partner takes block with Hardywood lead the rest in Mary

Mosey back to the SF for Numberama, Namerama, Announcements, YHC took us out

MOLESKIN

Great way to start for YHC to start is his Birthday. Thanks to the whole PAX for the support over the last couple of years.

SPIT ON THAT!!

The fist Dogpile of 2020 welcomed 33 of RVAs finest to the gloom!

COP-

SSHs – 25 for the Bills

DQs x 10

Imperial walkers x 20

Copperhead Squats x 15

Merkins x 10

LBCs x 20

Helicopters x 10

Mosey to Ampitheater

20 Rounds
Each round do the exercise called on each step. The number called is how many reps on each step going up to the 10th row.

Round 1 – Burpees

Round 2 – Decline Merkins

Round 3 – Incline Merkins

Round 4 -Jump Squats

Round 5 – Box Cutters

Round 6 – Mountain Climbers

Round 7 – American Hammers

Round 8 – WWIIs

Round 9 – Shoulder Taps

Round 10 – Heels to Heaven

Round 11- Arm Circles

Round 12 – Monkey Humpers

Round 13 – Calf Raises

Audible – 20 SSHs in Cadence

Back to the Flag!

Numberama, namerama, YHC took us out!

Announcements:

Prayers for Ailse 5 as he continues to heal.

Order your F3 personalized shirt, See DTH or previous BB.

Kudos to Swirly son for being accepted to Duke Grad School!!

NMS:

Appreciate the indulgence of the ground and pound today fellas. A few weeks ago we went run heavy and it was brought to YHC attention he use to be a ground and pound guy so he brought it back to start the year! Strong work by all today men, love the enthusiasm to tackle the new. Has to be close to a record at ETs, two full rows of tables taking up the entire area, very impressive. Love to see this group grow and push each other. Go out and be that beacon of light we always talk about men! Make a great day!

Duke

Twenty-five redwoods came out to the last dogpile of the year to work off some of the holiday cheer.

A long mosey to the 2nd circle to get the workout off right. A real fan favorite with Wilson (#RunningSucks). A quick disclaimer and down to business for COP.

• Don Quixote
• Helicopters
• SSH
• Scorpion Kicks
• Scorpions – right leg in the air
• Scorpions – left leg in the air

Triple Check! – Partner one runs down the road to the intersection with Rugby Road and back. Partners 2 and 3 perform flutter kicks and monkey humpers. Three times through.

Off to the Nickel Stage for Touch a Tree.

• Round 1 – 7 trees while your partner performs BTTW
• Round 2 – 5 trees while your partner performs Donkey Kicks
• Round 3 – 3 trees while your partner performs Derkins
• Round 4 – 1 tree while your partner performs Crabcakes

A mosey to the amphitheater to perform descending LBCs down the steps starting with 18. Once at the bottom, partner up and each person does 3 sets of 25 Wilson’s Dying Cockroaches. What goes down, must come up – ascending leg lifts from the bottom to the top of the amphitheater.

A few minutes remaining for a quick mosey to the Rusty Cage for 2 sets of 5 pull ups and 2 sets of 10 dips.

Back to the Shovel Flag where YHC took us out.

Announcements:

• Thoughts go out to Aisle 5 and thinking of a speedy recovery.
• Convergence on 1/1 @ 7am @ the Forge. Start the year off right.
• Also on 1/1, the Winter Tour begins. Hit all the AOs this winter.
• If you want F3 gear with your name on it, orders are being taken until mid-January. See pre-blast for details.

Lockjaw

64 legs carried 32 of the faithful and four more made the PAX 66 feet strong to celebrate UpChuck Family Birthday Week. Temperatures held steady at 70. Skies were bright and sunny. According to the runner who tried to lure DTH’s dog into the metaphorical van, the PAX did the following:

Mosey to the Near Circle, but (wait for it) Turn LEFT to round the circle clockwise, loop back around the island of trees, and then circle up for:

Circle of Pain:

47 SSHs, By Request, Lawrence Welk-style (Happy birthday to UpChuck)
14 IWs (Happy birthday to UpChuck’s daughter, F3 Vers)
DQs x 10
Hello Dolly (Temporarily renamed Rosalita’s)
Rosalita’s x15 (Renamed Rosalita’s)
LBCs x20
HRMs x10

Mosey to the Outer Ring of the Near Circle for:

Bear crawl to manhole cover; crawl bear back to the outer curb.
Polar bear crawl to manhole cover; crawl bear polar (or crawl polar bear, or bear polar crawl or…just do it backwards already)
Partner up…wheelbarrow to the manhole cover, switch up, wheelbarrow back.

Circle Up for Seven of Diamonds:

Multiples of 7 exercises at each of four points. Increase reps by 7 each round up to 28 per round, then back down by 7 reps per round. 7 rounds total.

Hand-Release Merkins x7
Basic Squats x14
Reverse Crunches x21
Little Baby Crunches x28
Flutter Kicks (4-count) x21
Copperhead Squats x14
(At roughly this point, Bodo’s griped for the first time in his life, and out of pure astonishment, the YHC forgot to have the PAX do Hand Release Burpees in favor of Snow Angels. “The Lord works in mysterious ways.”)
Snow Angels x7 (The PAX subconsciously thanked Bodo’s).

Somewhere in here one PAX member was overheard to say,”At least do half the exercises.” Line of the day.

YHC thanks the PAX who led from the front: Swirly, DTH (YHC loves the No Faking It Merkins – or whatever those are called), and Hardywood (Master of the Arm Circle)…YHC apologizes for forgetting any other PAX who led.

Mosey to the Amphitheater for Stairway to Seven:

At the bottom of the Amphitheater, each PAX performs two exercises (burpees and inclined merkins), then runs to the top of the Amphitheater to perform WWII sit-ups.

1 rep of each exercise in round one. Increase by one rep each round, up to 7 reps in the last round.

Hardywood led enthusiastic flutter kicks, six inches, and 45 degrees for The Six.

Mosey Back to the Flag (BTTF).

Number-am-a, Name-a-ram-a, Circle K took us out with a reminder about the true meaning of the season.

Announcements:

Ghost Flag to the City Dwellers. No place more appropriate. Carry it with Pride.

Christmas Morning Beatdown: 5:30 a.m. at DogPile.

December 30, Punisher, 6:00 p.m. Bring your A-game, and your government issued photo ID (and a few bucks). Linwood Holton Elementary. UpChuck has the Q.

NMS:

Solid performance by the PAX today. Way to push.

Nice to have Flashdance and Fudd back with The PAX today. YHC thought Fudd was on the juice until YHC remembered that Fudd is a) a natural athlete, and b) living at 5,300 feet. That brother has some lung capacity now.

YHC’s travel is done for the year, and he’s ready for a break. Here’s hoping you all have some time free to spend relaxing with family and friends over the holidays.

UpChuck spits the bit.

Thirty-Nine Tom Selleck impersonators posted at Dogpile for an ode to good deeds, our friends at Raise Coffee, and iconic 80’s TV. 06:00 (01:00 Hawaiian time), time to break out the flowery shirts and ‘staches, and usher in the trade winds with a steady mosey to the volcano (amphitheater).

Wakeup Call: DQs (Higgins) x 12. Helicopters (T.C.s) x 12. Magnum Merkins – ‘stache touches the ground x 12. RAISE. R – Rosalitas x 12. A – APDs x 11. I – Imperial Walkers x 19. S – SSHs x 80. E – Eight Burpees. Magnum P.I. first aired on 12/11 1980.

Touch a Palm Tree: Partner up. Touch 8 trees while partner holds coupon straight out at ‘stache level. Six trees while partner holds coupon above the head. Repeato at 4 and 2 trees.

Volcano Beast (at Golden Triangle): S – ‘Stache: SSHs / T – Tempo Merkins IC / A – American Hammers (2-count) / C – Copperhead Squats IC / H – Hello Dollies / E – Eight Burpees.

Tiki Bar Pub Crawl: 4-corners. First corner: Merkins x 5. Second corner: One :60 elbow plank. Third corner: Freddie Mercuries x 19. Fourth corner: LBCx x 88. Magnum P.I. went off air on 5/8 1988.

‘Stache Dash: Jail Break sprint BTTF.

Announcements: Several of our guys are crushing the Bear Creek 10-miler tomorrow. We raised over $9k for Raise Coffee! T-Claps to all involved. Seriously, incredible effort.

Hairy Chest Moleskin: Today was another awesome example of the power of this brotherhood. As Gumbo said, we issue a challenge and the response is all-out. You men are awesome! When we come together to help others and have a blast doing it, there isn’t much better.

Welcome LinkedIn and Slim Fast. Don’t be strangers. Get back out and see us soon.

-Gumbo/Vinny

The Dogpile gloom welcomed 15 party animals for DTH’s Birthday Q. After we blew out the candles, here’s how 37 years were celebrated:

The THANG:

Mosey to Grassy Area for COP #1:

• SSH x37 IC
• DQ x10 IC
• Hydraulic Squats x10 IC
• Hairy Rockettes x10 IC
• Leg-Up Merkins x10 IC each side
• WWII x10 IC
• DTH’s x10 IC

Mosey to Amphitheater for COP #2:

• Counting down from 37, descend then ascend the steps following the pattern of x37 Monkey Humpers, x36 Merkins, x35 2-count Flutter Kicks, x34 MH’s, x33 M’s, x32 FK’s, etc. Add box jump on the way back up. Early finishers went back to complete the set with the SIX.

Mosey to the Rusty Cage for COP #3:

• x6 Rounds of the following: x5 Pullups, x5 Merkins, x5 Jerkins or Dips
• 7th Round with 7 Reps each for a total of #37 for each Exercise

Mosey to Carillon Field for COP #4:

• Beast-mode BLIMPS:
• 25 yard line – x5 Burpees
• 50 yard line – x10 Lunges (ea leg)
• 75 yard line – x15 2-ct Imp Walkers
• Run to end line & turn back
• 75 yard line – x20 Merkins
• 50 yard line – x25 Plank Jacks
• 25 yard line – x30 Squats
• … x3 Rounds completed

Mosey BTTF:

• x37 Merkins IC to close

COT:

• Counterama # 15
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Couldn’t imagine a better way to start a new year than with this band of faithful brothers. YHC especially enjoyed having birth brother “Flint” join us today …right up until after the COT when he led the PAX in the Birthday song… YHC apologizes to Corporate who surely has some form of ban on this kind of boisterous behavior. Apparently Flint still has the uncanny ability to embarrass YHC no matter the age or setting. Some may have thought there would be well over 1000 Merkins today, in order to complete YHC’s grand goal of 9000 for the month…but after a few days of merkin-free Thanksgiving bliss, it just wasn’t in the cards. Oh well, today’s routine still rocked out just over 400 Merkins. And lets not forget YHC’s shovel flag now bears the inimitable Most Merkins battle streamer (+tassles)… so there’s that. 🙂