Tag: Dogpile

Byrd Park

  • Always looks better on paper

    21 of RVA’s finest came out and humored YHC is his efforts to try something new at Dogpile.

    This is how it went down

    Circle up around the SF for the disclaimer and the plan for the day

    COP replaced with the Cotton-eyed Joe – Cotton Eyed Joe by Rednex (3:14) Start with SSH to music when singing starts. When Banjo (as well as the fiddle) solo starts switch to Hillbillies, then music changes and woman sings, switch to merkins, Then switch back to Side Straddle Hops when man sings again. Rinse & Repeat: Man singing: SSH / Banjo solo: Hillbillies/ Woman singing: Merkins

    THANG

    The PAX counted off into fours and formed groups. YHC gave instructions on the fact that there are 4 stations set up throughout Dogpile (YHC should have given additional details but more on that later).

    Objective – Be the first team to complete all four stations with these simply rules: Must stay as a PAX an the Cinder Block Coupon just go with you to every station

    With that the PAX was off

    Station #1 (The VITA Trail) – Miles of Merkins – Run the loop, stop 10 times and complete 5 Booyah Merkins and 5 Workins

    Station #2 (The Nickel Bridge) – Bridge the Gap – Form a line. Leapfrog over each other down the bridge till you reach the river. Run backwards to the start

    Station #3 (The Pipeline) – Triple Check – 1. Run the loop, 2. LBC’s, 3. Coupon Swings. Once completed find a log to carry to the next station

    Station #4 (The Rusty Cage) – Team Cage – As a PAX, complete 100 Burp Ups, 100 Jerkins, and 100 Dips

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

    MOLESKIN

    Well you win some and you lose some. YHC learned today that sometime even if you want things to be a surprise, its better give more information.

    YHC had marked each location starting area with glow sticks but some of the glow sticks were hard to find. The result, the PAX was confused and didn’t finish

    YHC does hope that the PAX enjoyed something new and hopefully next time things will go a lot smoother

    ANNOUNCEMENTS

    • Thanksgiving Day Convergence – 6am at 45MOM. Hour long, coffee afterwards
    • TYA has the Q at No Toll
    • Forest Hill Park Loops start 7 am Black Friday

    SPIT ON THAT!!

  • 21 Men, 42 Guns, and 34 CBOSs

    21 stone masons donned 42 pairs of gloves to build themselves and their brothers into better men. Temps were sunny and 70 with a wind chill of 30. A perfect way to start the day started with…

    The COP:

    SSHs
    Imperial walkers
    Invisible Jump Rope (forward AND backward!)
    Don Quixote’s
    Reverse crunches
    Littlest of Baby Crunches
    Hand release merkins

    Mosey to the Far Circle to:

    Collect your coupons. Or, as Hardywood calls them, Cinder Blocks of Success (CBOS). Good ole fashioned blocks. Home Depot’s finest.

    11’s from the circle to the Carillon fence…decline merkins on one side, reverse crunches on the other. Carry your coupon with you. Or, if you are a miserly fellow, like Swirly and Hardywood, collect coupons and carry more than one.

    Hold at the Carillon Fence for:

    Touch-a-tree. One man touches 5 trees while carrying his coupon. Partner performs American Hammers, with or without coupon. YHC takes his hat off to those who did the AH’s while holding the coupon. Well done.

    Mosey to the Amphitheater for:

    Coupon decline merkins. 3 decline merkins on each step. Use the coupon, at your leisure, to make these double-declines.

    Round-the-World Relay:

    Stick with YHC on this. Four men, two stations. Station 1: orchestra pit. First Man does donkey kicks (has coupon with him). Second Man runs with his own coupon from orchestra pit to circle at top of amphitheater where he meets Third Man (at Station 2) who is doing WWIIs with his own coupon. Fourth Man started at Station 2 and has run with his own coupon to relieve First Man at Station 1. Much easier than it sounds.

    Alternatively, YHC points at people and says “You! (points at first guy) Start up there (points to top). Run around with your coupon. You (points at other man)! When he (points at first guy) gets here (points at ground) then You go THAT (points in the other direction) way. Got it?” Clear as mud.

    Line Up for Coupon Run, then YHC conducts a total failure of a Jail Break to return coupons to their new home (under wooden amphitheater). Future Qs, feel free to use.

    BTTF for 5 MOM:

    Hello Dolly (IC)
    Flutter kicks (IC, Lawrence Welk-style).

    Number-am-a, Name-a-ram-a, YHC took us out. Let’s all find a person to pull across a personal or professional goal line this holiday season. 12 days to Thanksgiving.

    Announcements:

    Keep Swiper, LugNut, Circle K and others running this weekend in your thoughts. Crush it, boys.

    Thanksgiving…TYA has the Q at 45MOM. 0600 start time for 60 minutes. Coffee to follow. BYO pick-up truck with a tail gate.

    December 7: Magnum PI Day, bring your best mustache or caterpillar, dress as your favorite Magnum PI character, and practice saying,”Oh, my, God, Magnum” over and over in a British accent. Double points if you show up with a helicopter, black sunglasses, and an over-the-ear head-set (TC!).

    Thursday at The Forge…join your F3 brothers striving to win a tussle and a tassel by performing in excess of whatever number of merkins in 45 minutes.

    YHC is a man who enjoys both contests and rules. Good contests have predictable rules. With that, YHC posits that HRMs are the only proper test for a merkin contest. The US Army agrees (t-release merkins, as they call ’em). Start with elbows locked in a plank position. Drop until chest is on ground. Slap belly on ground (shout out to the Hoedown crew). Lift palms off ground for one moment. Place palms back on ground. Extend arms until locked. Count one merkin. Repeat. After 45 minutes, you have set YOUR standard. “It’s you against you.” Strive to beat that standard the next time out. Remember the words of Lazarus Lake, founder of the Barkley Marathons, “If you are going to face a challenge, it has to be a real challenge. You can’t accomplish anything without the possibility of failure.”

    Day after Thanksgiving, Forest Hill Park Loop-a-ram-a. 0700. Run one lap (or bike one lap). Wait until 0800, then run another lap. Wait until 0900. (Check for text from M asking how things are going). Repeato. Wait until 1000. Repeato. Wait until 1100. Repeato. Wait until 1200. (Check for text from M asking what time you think you’ll be home). Repeato. Wait until 1300. Repeato. Wait until 1400. Repeato. Wait until 1500. (Check for text from M reminding you of family event that you are supposed to be home for). Repeato. Wait until 1600. Repeato. Wait until 1700. Repeato. Wait until 1800. Repeato. (Check for text from M asking why you are not home). Wait until 1900. Repeato. Wait until 2000. Repeato. (Check for text from M asking whether you are ok. Ask F3 friends whether they think your M is asking about your mental or physical condition). Repeato. Wait until 2100. Repeato. (Meet police officer in park. Introduce self using F3 name.) Wait until 2200. (Check for text from M asking why police officer who knows your F3 name has called your home). Repeato. Wait until 2300. Repeato. (Check for text from M suggesting you sleep at TYA’s house. Check with TYA and obtain invitation. Text wife saying you are going to stay at TYA’s. Wonder why your M, who likely has never met TYA, somehow trusts him with your well-being more than she trusts you with your well-being).

    NMS:

    Not two days ago, Swirly said to YHC that it wasn’t cold days that were hard, but cold and windy days. Sure enough, cold with a side dish of windy. Brrr. Good day for gloves, and that made it a good day for coupons.

    As with many of his own Q’s, YHC missed much of the mumble-chatter, however, YHC didn’t miss Handshake’s jazz-hands or whatever those were during the American Hammers. Next time, pick up the coupon.

    Welcome to Drew, now “Rasputin” (He was renamed at ETs, and then renamed again). Google it, if you aren’t familiar. YHC will be looking for you next Saturday.

  • 2019 Veteran’s Day Dogpile Tribute

    YHC came in hot with 30 Seconds to start (Upchuck had the countdown) as we do not mess around with the start time. 23 Fellow F3 Brothers showed up in 26 degree weather to start the day. Here is how it went down this morning.

    COP

    We moseyed to the lighted Amphiheater for our warm ups by the stage.

    20 SSH, 10 DQ(slow with much mumble chatter), 10 Helicopters, 20 Freddie Mercuries, 10 4 count Harry Leg kicks on your back (think a reverse scorpion) and 15 4 count merkins (that is 30). <YHC was politely told by the PAX that YHC must keep track of the merkins.>

    The THANG

    We moseyed to the bowl for 11’s starting with 10 Donkey kicks run down the hill and stop for 5 merkins, then run up to the top of hill other side by the trees and did 1 squat back down the hill and stop for 5 merkins then run to the wall at the top of hill for 9 DK’s continuing this rotation until one DK and finished with 10 Squats at the top of hill by tree line. We planked for the 6. (Merkin Count was 10 rotations of 5 merkins each way for a total of 100 Merkins). YHC had Bulkhead give a 20 count and 20, 15, 10 and 5 go time!

    We moseyed to the cage in awesome daylight (no gloom now on this cold sunny morning). We performed the Cindy for 15 minutes and this consisted of Partners for this work out. Partner 1 ran from the Cage to Fire Hydrant and Back (timer), Partner 2 had this time to perform 5 pullups, 10 merkins and 15 squats. The timers were faster now with nice daylight to see around so there was no real rest between rotations, this worked out to about 7 rotations with me and Bodos (who was crushing the run) great partnering with you Brother. So that works out to 70 more merkins (PAX adjust as necessary with your team)

    We then Moseyed to the Triangle for 1 lap of Lunges from crop circle to corner, run down hill 20 LBCs and Bernie Saunders to top of hill and do 20 Merkins (some of the PAX did 30 or 40 Merkins so count your reps accordingly). YHC turned it over to Lab Rat for the next phase.

    We moseyed to the front of the War memorial Tower and formed a circle to where we were asked to perform 5 burpees for each Veteran from the PAX (This was 30 burpees and with the push up counts as 30 merkins). Lab Rat then asked for each person to name a Veteran and then the entire group did 5 merkins for this Veteran that was mentioned. The total merkin count for this effort was 23×5 = 115 more merkins. (I totaled 365 merkins for this day math <30+100+70+20+30+115=365>Lab Rat turned it over to Corned Beef and we moseyed to Flag to circle up for Numberama and Namerama.

    Moleskin

    YHC was truly honored to lead today and it was great seeing some returning faces for this special workout day. I really look forward to Saturday workouts as it gets the weekend off to a good start (857 Active calories / 993 total calories w/recovery burned today). This is the Fitness F. The Fellowship F is after the workout gathering and then to Ellwood Thompsons for Breakfast and it is a great time to get to know each F3 brother better. The Faith F is what grounds us, brings us to a peaceful place and we always close the work out here in the COT, arm in arm where you can feel the brotherhood. Slippin Jimmy took us out in prayer as he learned of some sad news of a close friend who lost their 1 month old son this morning. Thank you SJ, special today and you wrapped this up well (have sweat in my eyes now as I write this).

    Finally, I have a special request to help remember the veterans that were mentioned today. Please post a reply with the Name you mentioned with any additional information so we can memorialize this special morning and Thank you Lab Rat for leading this portion of the workout.

    I will see you all in the gloom….CB

  • Magnum P.I. Day – 12/7/19

    Magnum P.I. Day – 12/7/19

    Gentlemen, this is your one month heads up to be ready for Magnum P.I. Day on 12/7/19 at Dogpile. Thanks to your generosity, we raised $4,050.00 for Raise Coffee Co. Gumbo and I have commenced with the ‘stache growing, and invite each of you to join us. For those of you who need more than a month to water and grow in a solid caterpillar, do the best you can.

    Like last year’s Magnum P.I. Day, we want as many F3RVA’ers to join us sporting ‘staches and Hawaiian shirts.

    If you can’t work a ‘stache all month, grow in a beard and knock it down to proper ‘stache status in time for Magnum P.I. Day.

    See y’all and your ‘staches soon. In the mean time, happy growing.

  • Happy November, Let’s Destroy Our Arms

    It’s the beginning of November, and that means the beginning of the Merkin Challenge, and that means a great day to have a shoulders/arms/chest/back beatdown. Here’s how it went down:

    COP:SSHx25//Helipcopterx5//DQx10//Emperial Walkersx10//Russian Soldiersx10//LBCsx25// Crabcakesx10//Merkinsx10 (all in cadence)

    Carrillon Field: Bearcrawl the width, 10 merkins, Crawlbear back // Polarbear across and back // Wheelbarrow across, 10 merkins, switch and come back

    Big Triangle Loop: Run to the bottom, Bernie Sanders back up the hill, American Hammersx10//Squatsx10//Merkinsx10. 3 Loops (audible on 5 loops called after YHC realized we would be there til noon). PAX did 10 werkins and 10 diamonds as we waited for the six

    Rusty Cage: partner up, 10 pull ups//10 jerkins x3.

    Amphitheater: Start at the top step with 18 V-Ups. Shifted to WW2s at Step 15, shifted to LBCs at step 10. // 5 Box Jump Burpees at the bottom as we waited for the six. // Back up the Steps with Incline Merkins, 1 on Step 1, 2 on Step 2, and so forth, for a total of 170 Incline Merkins.

    COP for the six, core exercises.

    Sprint back to the flag. Numerama, Namerama. COT

    NMS: So great to see Double Bag and Loveseat post today! Also Tadpole from Connecticut. It was an awesome temperature and so fun to be out there with all of you. I’m not entirely sure how many merkins we did, but I believe it was 300 if you count the jerkins (is that allowed?).

    SYITG.

  • “Even if he shows, he isn’t getting this Q back!”

    Today’s Dog Pile turned out to be a hot potato. Upgrade no showed (hope everything is ok!). YHC feels for him and can’t be hard on him as YHC has done the same. However, you will never live it down……..I promise that.

    In order to know what we did, you had to post! Swirly started us and it ended with Wilson. YHC blacked out at some point either during the double triple or the dirty dogs. It was brutal and had a VQ in the mix. Well done men!

  • Core Principles

    A smallish crowd of 19 men showed up this morning to start their day the F3 way. Lab Rat was combining a 4 year F3 Anniversary along with his last day as a 48 year old. Much celebrating happened…..hooray.

    Standard COP this morning with the exception of the 49 Side Straddle Hops and 4 burpees for the much celebrating time as mentioned above. Some wore party hats.

    We broke in to two groups so that we could get in quality pullup time. One group did 5 sets of 5 pullups while the other group played touch a tree with 5 burpees, 10 squats, and 20 LBC’s. Both groups got a turn at each. We reassembled for a fell run (it’s a thing) across the fields to get to burpee lake. 2 burpees at each light, along with an extra for the city at each burned out light. It’s hard to imagine, but we did more burpees than if we just did the standard Charles Bronson….where we would have capped it at 49. The group handled it well though, and it felt good to run this morning with the cool temps. We finished it off with a little yoga at the flag to bring it all back around.

    I switched the COT out a bit from the usual prayer to express how important I believe F3 is to this community. My feeling is that over everything else, it is important that this group remains open to ALL men and that it is a place where men can come and feel welcome. Individual personalities will come and go, but the core value of a group of men that can gather, do something relatively difficult to strengthen bonds, bodies, and minds is important to keep available. To quote George RR Martin from the Game of Thrones, “when the long night comes and the cold winds blow, the lone wolf dies but the pack survives”. It kind of applies…..shut up.

    That’s probably about the heaviest bb I have ever written, and for that,

    Lab Rat Apologizes…

  • Flip the Switch-The Hard Way

    22 F3RVA faithful and 2 FNGs arrived at Dogpile ready to go this morning. Some new what was coming, others were surprised, but all put in the effort. YHC announced that is was YHCs father’s birthday and we would complete The Hard Way.

    The Hard Way is a combination of Old Glory, Beast and The Lucky Horseshoe. More importantly, The Hard Way is YHCs way of saying thank you to the PAX for all the support during YHCs father’s illness and ultimately his passing.

    1 mile run-stopping a various points to keep the PAX together.

    Arrive at the Carillon field

    Run across field stopping at the 25, 50, 75 yard line and perform six of each called exercise, run to other end and return stopping at the same points to perform the exercises again.

    Round 1 – merkins

    Round 2 – merkins and squats

    Round 3 – merkins, squats and carolina drydocks

    Round 4 – merkins, squats, carolina drydocks, and lunges

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

    Round 6 – merkins, squats, carolina dry docks, lunges, WWII, and burpees

    1 mile run back to flag, again stopping at various points.

    2 minutes of Mary.

    Numberama, Namearama, YHC and 7-11 took us out.

    Announcements:

    Gumbo and Vinny Stache for Cash to raise money for Raise.

    Faceplant hosting a run the Friday to honor a classmate.

    NMS : YHC was watching the Nats Wild Card game earlier this week and during the pregame show the moderator asked the other analysts the following question:

    How do you flip the switch for a win or go home game?

    The analysts (Pedro Martinez, Gary Sheffield, and Jimmy Rollins) were all former MLB players that played in plenty of big games. Each analyst answered the question with the following answer:

    The switch is flipped to the ON position during workouts in the offseason. The switch is flipped to the ON position in how you practice during Spring Training. The switch is flipped ON during the season in how you prepare for each game and how you support your team mates. In other words, the switch is always ON.

    This is really what The Hard Way is all about. We need to make sure our switch is flipped ON every day all day with 100% Effort, 100% Commitment, 100% Focus and 100% Determination in every aspect of our lives. Family, Marriage, Faith, Kids, Profession, etc. If we have a bad day or need assistance flipping the switch ON, each of us has an F3 brother that is standing at the ready.

    Why is it important for our switch to be ON – Somebody is going to notice how we lead our lives and make the decision to flip THEIR switch ON. That is true Leadership.

    Living life The Hard Way is something YHCs father emphasized to YHC his entire life and it is something YHC has tried to instill in YHCs 2.0s. This what inspired the eulogy YHC delivered and YHCs father’s funeral, which I have included below.

    Happy Birthday Pop.

    Circle K

    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.

  • Stay Thirsty my Friends

    23 eager pupils of the Gloom Grammar School posted in time for the bell to ring and begin another study on self discipline under the tutelage of the Great Teacher (Yahweh). Some of the usual class clowns were present to lighten the mood in spite of their peer DTH attempting to keep order. Here follows the provided assignments for the day:

    The THANG:

    Mosey to Grass Circle for COP #1:

    • Welcome & F3 Disclaimer
    • SmurfJacks x10 IC
    • DQ x10 IC
    • Body Builders (8ct Burpee) x10 IC
    • Hairy Rockettes x10 IC
    • DTH’s x10 IC
    • Wilson’s Stretch
    • Leg-up Merkins x5 IC (each side)

    Mosey to Carillon Field for COP #2:

    • DirtyMacDeuce – Bear crawl the length of the field, stopping at each quarter to complete x12 reps of the following: Carolina Dry Docks, Lt Dan’s, & WWII’s
    • ABC’s for the SIX

    Mosey to Policeman Statue for COP #3:

    • Circle up for Captain Thor IC
    • x1 WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40

    Mosey to Fountain Lake for COP #4:

    • Pause mosey twice for the SIX, doing x30 Mtn Climbers & x30 SSH’s
    • Partner Up at the Lake
    • Alternate Partner Carries between lights
    • Each light – x5 Booyah Merkins
    • Audible #1 after 1/3 to perform x3 Burpees at each light
    • Audible #2 after 2/3 to perform x10 LBC’s each light

    Mosey BTTF:

    • Flutters x20 IC …x3 sets
    • APD’s x20 IC
    • Freddie M’s x20 IC
    • Wilsons, Fudds
    • Merkins x10 IC
    • …some other stuff…
    • Tempo Merkins x10 IC
    • Plankercises
    • Close out with SSH’s

    COT:

    • Counterama #23
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • A fine day to finish the DTH 1 year anniversary week of Q’s, and YHC would like to give a special shout-out to our class clowns – Wilson, Upchuck, Handshake, and Greenbow for their tireless efforts to keep YHC from taking himself (or the workout routines) too seriously. YHC has a weakness to overthink, try to control, or become too easily frustrated with himself or others when things aren’t going according to plan. DTH apologizes. We are all students of the Holy Spirit’s leading and brothers in arms – to grow stronger for one another and anyone else on our path. Stay thirsty my friends!
  • Pickle pounding does not go side to side

    26 took on the last Dogpile of official summer and were welcomed to Vegfest. Many a pickle (pounder) was served up in honor of our veggie friends. We did that and:

    COP: Hairy Rocketts, Invisble Jumprope, Merkins, Helicopters, Flutterkicks, Scorpion Kicks. Head down to bottom of Rugby:

    Alternate Bear Crawl & backward run up rugby, 40 Merkins at circle then back down. Pickle pounders then back up Rugby doing Partner Carry. 30 merkins at the circle then back down.

    Punch a Tree: 2 rounds of find a tree and do Boxing Roaches straddlin the tree. 40 reps first round then 50. After 2nd round head to Rusty Cage:

    4 Rounds of 5 Pullups, 10 Dips, 15 WWIIs. Then over to the bowl behind the theater. Partner up: 1st man runs across does 1 Burpee while partner does uphill WWIIs (or reverse crunches) then switch. Increase burpees each time up to 5. Over to Carillon field. 2 rounds of Wheelbarrow width of the field , 20 merkins, Heels2Heaven, then back to the flag. Finish with 5 Burpees. YHC took us out.

    NMS: Good to see 26 out at Dogpile with several regulars engaged in the Colonial 70. You know it is going to be a good morning when the New Market taxi pulls in fully loaded.

    It was tempting to use the various tables & chairs for some exercises but we steered clear of the props. Instead we tried some different stuff. Lots of groaning on the Partner Carry from the PAX. Only one of you had to carry YHC, Handshake drew that short straw. At the bottom of the hill discussion ensued on proper Pickle Pounding techniques. YHC believes to properly pound a pickle requires a up/down motion. Side to side is merely scraping the pickle on the ground.

    Props to Bodos for looking strong in the gloom after crushing the Iron PAX challenge yesterday. That sounded like a beast. Good crowd at ETs after as always.

    Announcements: Retreat next weekend, cornhole players needed. See Vinny. The weekend after the retreat Lab Rat’s Raise group is hosting a pancake fundraiser. Large families are welcome.