Tag: Dogpile

22 HIMs, including an FNG fought off the fart sack to catch what Coach Wojo had in store on a Football Saturday. With a crowd building amongst the PAX and some Byrd Park festival on lookers it was time to boogie when the clock struck 6.

COP

Mosey to the Ampitheater circle for COP.

F3 Welcome, F3 Mantra, F3 Disclaimer. Welcome FNG!

SSHs, DQs, Imperial Walkers, Arm Circles (inclduing reverso), Helicopters, Merkins and LBCs. Warm? Let’s Boogie. 2 Dips for each step down the amphitheater. Al Gore for the Six.

The Thang

Exercise I – Amphitheater Triple Check

Utilizing the stage experience from Wilson’s stage workout, groups of 3. One member People’s Chair, one member runs the perimeter of the amphitheater, one member balls to the wall. ABCs for the six. Mosey to the Rusty Cage.

Exercise II – Rusty Cage Triple Check

Groups of Three: Pull Ups, Bar Dips, Bear Crawl to the Hydrant and Mosey back was audible to Walking Lunges (Great catch Kryptonite). Al Gore for the Six. Mosey back to the Amphitheater.

Exercise III – Climbin’ Out

Ladder of Incline Merkins and Box Jumps. Start at 18-1 and work up to 1-18. Box jumps always up to the next step. Audible back to the Flag at 6:59am. Kudos to the PAX on gutting this one out.

Numberama, Namerama, YHC took us out.

Heck of a showing this morning, bright and early and the best start to a Saturday. Welcome Aladdin! and thank you to Kryptonite for bringing him out. Look forward to seeing you more in the Gloom. Enjoyed partnering Loose Goose and Hustler on the first triple check; with Helix, Sippy and Offshore at the Rusty Cage

A message YHC closed with that is resounding each and every day:

Lord, help us remember that you care not only about the big problems that come our way but also the small and nagging things that buzz around our heads like mosquitoes, help us to trust in you in all of our ways.

Enjoyed it! SYITG Fellas!

Twenty two men and one young lady showed up on a dark cool morning for what?? The annual Stage Workout!

Here’s how it went down.

COP: NOPE NOT AT ALL!

Everyone gathered on stage, got paired up in threes and were assigned a station curls, tricep press, squat, WWI & run around theater. The people on stage did the called out burpee until song was over. Stations rotated, three off stage when runners came back from lap (went back to stage). Burpees included – One leg,feet in twice, Jumpling split leg, lunge, knees to elbow, high knee, deep squat (Helix style), superman (these really sucked), jogging (20 seconds in between burpee) and regular burpee. When the hour was up put the blocks neatly on the left lower side of stage for future use (note to any future Q’s). Thanks to Gomer Pile for keeping us in line and ensuring the blocks were neatly stacked.

Moleskin:

YHC doen’t Q veryoften anymore, but I ablsoutely LOVE this workout (even with the added running). We did learn a few things. Greenbow might hate running as much as YHC and needs to be called out when trying to shorten the course (its you against you buddy)! AND Flipper missed his calling. While being a dynamic, charasmatic front man might have passed him by, he is the one guy YHC would put in the air guitar competition without question. Amazing show and I cannot wait for the encore. If you were not there…………………..well I hope you enjoyed your vacation, ’cause Flipper is AMAZING. Well done buddy! Here is the song list if you choose to add to your cassette tape collection.

https://music.amazon.com/user-playlists/e77ca6dff0d34c31b954bdc1b1938462sune?ref=dm_sh_HHPS2uYpoq1P7EukOGB3nZFyx

It was a please to lead this and thank you for the mumble chatter. It was GREAT! Have a wonderful weekend!

25 redwoods hit the streets around Dogwood Dell for a few miles of fun. Rolling up with the breakfast club crew to the consistent presence of EF Hutton is always welcomed. The minutes before go time were filled with some great pre-beatdown fellowship and Emoji’s neverending positivity. Getting to the AO a few minutes early is always worth it to catch up with everyone. Talking to the FNG Lighthouse, Spit, Shakedown, and a few others distracted YHC enough that a 20 second warning was all the PAX got before starting the festivities.

Olivander, Handshake and Vinny were prewarned that today was going to involve some running so they came ready to go. Starting off with a couple dynamic warm ups around the circle while Bootleg rolled in, then a short ‘proper’ warm up’ per Saab. A trip to the golden triangle for 3 laps of merkins, boxcutters and burpees chasing Posh and Hardywood.

Roll over to light pole alley to show drivers the proper form of monkey humpers. Upchuck took the lead on some planks before YHC took over and got us moving again. A trip around fountain lake, no burpees, but merkins and American Hammers. Mr Roper and Hitchhiker kept our FNG company. Helix led some Mary making sure form was tight as always. Over to the lakes with a stop for some rapid fire randorama that YHC could tell the lone New Market reps, Beaker and Hermie were big fans of. Next stop the causeway between lakes for some partner work. No partner carries so Flipper can partner with Olivander without worry. Running, lunges and polar bears. Faceplant was flying down the road and tough to keep up with. Next up, surprise, more running. This time around the lake with some stops for an assortment of pain stops while Slippin Jimmy, Corned Beef and the rest of us avoided passing cars. P Back to the flag with a couple more burpees before closing out the hour.

NMM

Can’t say enough about this great group of men, today was a slog through the humidity and everyone pushed themselves through 3 plus miles of rapid fire Rosie style beatdown. Thanks to those that too the reigns while the Q lagged or picked up the 6. Sippy Cup continues to impress with the weighted vest. Apologies and Tclaps to Bone Thugs pushing through more miles than he is used to. Mr Roper continues to crush the conversation aspect of every workout and kept Lighthouse encouraged throughout the morning. YHC caught the wrong part of Hardywood convo at ETs and never found out who’s pants are being blown off. A little different take on Big Data today some of those not there may appreciate it more than the ones that were but Qs perogative rules here. Macro, focus on the fellowship and the numbers will follow.

Have a fantastic weekend. Everything is coming up Rosie.

Twenty Seven posted for a Dog Pile version of Body by Jake, and Vinny, and Sippy Cup. Here’s what we filmed.

COP: Mosey to grassy area not often used. Circle up. Willie Mays Hayes x 10. Winnie Mays Hayes offers a different version in the video above. Invisible Jump Ropes x 20. Boat Hold x 43. Flutter Kicks x 10. Hello Dollies x 10. Rosalitas x 10. Scissor Kicks x 10. Hardywood LIFO so Boat Hold x 10.

Training Camp: Mosey to Carillon Field and pair up. Sprint length of the field and bang out Boo Yah Burpees x 10. Back peddle back across field for Boo Yah Burpees x 10. Repeat 10 at far end of field and 13 back at the start.

Michael Jackson Video: Thriller Walk (lunges) to the grassy area beside the Carillon.

Kings Dominon Bodies: New partners. Three rounds at :60 per round. Sit ups, all you can eat.

Arctic Blast: Mosey to bowl for Triple Check. Round 1: Partner one Bear Polar up the hill. Chuck Norris Merkins at the top. Polar Bear Back down. Partner 2 – WWIIs / Partner 3 – Lt. Dans. Round 2: Bernie Sanders up the hill. Polar Bear down. Exercises stay the same. Round 3: Run up the hill and back down. Exercises stay the same.

Body By Sippy Cup: Guest appearance by Sippy Cup for 15 minutes of Mike Tyson’s Punch Out. Jabs, Crosses, Knee Slams, and Hooks. A few planks built in for rest.

BTTF: Merkin Ring of Fire – Variety Pack.

Recall took us out. He hates Wilson during the week, but not on Saturdays.

Announcements: Puppy Pile on 8/24 at 7:05. Order your personalized F3 shirts. See Dr. Try Hard and previous BBs for link to order. Time is running out. Tassel making party and poker night at DTHs on Sat. 9/7. See him for details. Bring beads.

Moleskin: Kubota took a sizable spill during Shark Week that put him on the shelf for a week. YHC stepped in to fill the void. Today was fun, and I hope somewhat different. PAX shined bright in spots, except for Wilson. Sippy Cup’s boxing seminar is one of my favorite / least favorite exercises often called at Batteau, so it made sense to have the PAX join in the pain. Hermie may have found his calling as a shadow boxing mime. Strong effort, and no Coors Light was returned! Thanks Sippy Cup for showing us how it’s done.

During the sit-up march, Mr. Roper noted his partner’s underwear, hence the BB title. The conversation continued on from there, but it won’t here in this forum. #NSFW

Dr. Try Hard showed up again with new and shiny toys. This time the kind that hangs on rear view mirrors, graduation caps, and apparently, Shovel Flags. The Merkin Challenge is on – and there is a prize.

Strong effort today, as always. T-Claps across the board.

As everyone knows, today was my VQ. I want to start of by saying it was an honor and a pleasure to lead such a great group in the dogpile. I decided to leave SSG Carter at the house and let Kryptonite take charge (less yelling and screaming that way.) Shout out to Hardywood and Swirly for taking over while I got the 6 on two different occasions. Also special shout out to Bone Thugs (Thugz?) For the hard work hes been putting in. Ok, let’s get to it.

0600- Mosey to the circle so we can stretch out and prepare for today’s battle. Kept some of the original stretches but also incorporated some new ones that we use in the military to help get our muscles and joints moving properly. Started off with the bend and reach, then the squat bender, followed by the helicopter (in honor of Wilson’s dedication to it.) After that moved into a set of pushups, then two laps of alternating laterals. Warm up is complete….now the workout begins

Head down to the bottom of the pit, the stadium (insert your own name preferences.) Jumped straight into Killer 30’s by holding elbow planks for 30 secs, 5 sec rest, then straight into close hand pushups for 30 secs. After that, another 30 secs of elbow planks followed by 30 secs of regular pushups and finish with another 30 secs of elbow planks. Now that our bodies are warmed up, it’s time for “Escaping Hell.” Only one way to get out and that’s up, but you have to pay rent at every level!!! Alternating exercises at each level: pushups, burpees, WW2s (3 each) then power jump to the next level. Repeat until you’ve reached the top, FREEDOM!!!

While waiting for the 6, Hardywood took over and knocked out some ab exercises including planks and flutters. I honestly believe some abs were born today…Angel’s were singing while God was chugging a Plant based Whey Protein shake while curling a ………too much? Ok back to it!

Mosey over to the field for a triple check of four corners. Break down into groups of 3 and get ready to work. Using half the field (80x40m) lateral from side to side landing at corner 1 knock out 30 pushups. Afterwards run backwards to corner 2 and knock out 30 WW2s then hop back up and reverse lateral to corner 3 where everyones favorite exercise was waiting….the BURPEE! Knock out a good 15 then sprint back to the finish line and tag your partner. I’ll be the first to admit my math was off, but humor me! Partners waiting were rotating between planks and air squats until it was their time to run the gauntlet. Plank it out until the 6 was done, and we are off to the pull up bars.

We have arrived at the bars and it’s time for another triple check! (Skip pass all the confusion and jump straight into sets) 1, 2 and 3 is too easy for this elite group of warriors, so how does 100, 200 and 300 sound? Triple check of 100 dips, 200 pushups and 300 squats. Now, add in unlimited WW2s and alternating exercises on the pull up bar with pullups and leg tucks, and I’d say you have a pretty good recipe for GAINZ! Thanks Dr Tryhard and others for knocking out extra reps to help pick up the 6. Mission complete, let’s mosey back to base.

Swirly agrees to take the pack while I run with the 6 and exchange military humor. Once back at base Swirly leads the group in a grueling set of plank rotations, targeting the core while building stronger pecs and shoulders. I hear a cry for mercy, asking me to take over now that I am back……but hey, what the heck, who doesnt like chest day right? Finish it out Swirly……and now, we can relax!!!

Again, awesome time with awesome people! Keep in mind all the prayer requests that were brought up today. Also, DTH is having a poker night if anyone is interested. Last but not least, FLAG NIGHT? I know some of us have discussed it many times, but I’d like to set something in stone. Some house have been offered up, so let’s get together and make it happen. Hope everyone enjoys their weekend!!!! If I spelled your name wrong, I truly am sorry!!!

24 gents descended upon dogpile to experience a geriatric-led workout consisting of light calisthenics and tai-chi style stretching…this is what transpired, more or less:

COT: Don Quixote’s (abe Vigoda style of course), helicopters, arm circles (wide-only please), scorpion kicks.

Half Pipe: Donkey Kicks on one side, run to the other side and perform jump squats. Start at increments of 5 up to 20 each.

Going down for a little love: Assemble partway down Love-Hill. Partner runs to the bottom then back while rotating through the following exercises: Bear Crawl, Crawl Bear, Crab Walk, Polar Bears. Finish at bottom.

Single Triple Check: One partner runs pipe loop while other two perform flutter kicks and WWII’s respectively. Cease after one rotation due to time constraints.

Catch Me if You Can: Partner runs backwards, other partner does 3 burpees, catches partner, then rotate.

Lindsay (sort of): 10/30, C-Head Squats and LBC’s. Run up hill (backwards initially, then forwards).

Merkin Ring of Fire, then Burpee Shuffle

NMS

Due to varying injuries and other lame-ass excuses, it had been some time since YHC has Q’d a bootcamp – particularly a Dogpile. Nevertheless, it was cathartic and served as a terrific start to the day. We also had the benefit of receiving friends from other regions (Dr Evil) and our very own semi-regular Guinness. We also had 2.5 FNG’s: Foley, WhiteClaw, and VoiceMail…(VoiceMail get’s only 1/2 since his first Q was a Puppy Pile….YHC speculated he was brought there by some older gentleman). Some other brief observations and considerations from today’s workout…

• YHC is sorely out of practice Q’ing as evidenced by his continual adjustments due to time constraints. As the expression goes, “my eyes were bigger than my stomach”
• Apparently I have not completed puberty given my voice-changes during the COP
• City of Richmond remains sporadic in their grass cutting…The PAX got a face full of un-trimmed grass during the Merkin ring of fire
• Great time at Ellwood’s today. We look forward to TYA’s appearance on Antique’s RoadShow someday when he attempts to pawn his collection of 70’s era entertainment periodicals. Even Chewbacca probably shaved now and then.

Announcements:

If you have any plans in attending the retreat in September please respond to Vinny’s back blast.

Saab abides

The hottest day of the year so far, the task as Q for the day was to figure out how to give these fine gentlemen the workout they expect and deserve, while making sure nobody needs medical attention afterwards. I say that as a slight joke, but it’s a true concern in my brain. So with that in mind, we set forth in the heat and humidity to see what we can make of this beautiful morning.

COP

Warnings of the day and greetings to our FNG were given. Also, invitations to any that would like to test their cadence calling in a semi-safe environment as they prepare for VQ’s, or the international count to three competition (ICTTC). Kryptonite was a gamer, and so was Emoji. Other than that, same old warmup drills.

Test To Standard:

Lab Rat read a book that said a fit person should be able to do 12 pullups, 50 merkins, 50 squats, and hold plank for 2 minutes….all with good form. Lab Rat is 1/4 fit. Others discovered their strengths and weaknesses as well. The lesson here (for me) is that we do a lot of reps poorly, and I personally could probably benefit from fewer reps done with good form. Also, pullups are hard.

BEAST

-merkins

-LBC’s

-Monkey Humpers

-Carolina Dry Docks

-burpees and/or flutter kicks

I hope that everyone appreciated how hard it is to be standing around and taking breaks today. Having over 30 guys staring at you waiting for the next thing is nerve wracking. If you are a front runner guy, I appreciate your patience. I especially appreciate the guys that minded the six this morning. Sometimes, it’s not about you (thanks, Inky). It’s about the guy who is struggling, or the guy that’s frustrated. That was seen in spades this morning, and it made my heart happy. I know this group prides itself on going hard, but as the Q, I saw fit to make sure we all could make it back to (EF Hutton’s) flag safe and enjoy a cup of coffee after.

No apologies today….except for the sign-off:

Lab Rat apologizes…

34 warriors, including a FNG and two 2.0s fought away the fart sack on a heavy humid Saturday morning. 6 days in a row of Qs made YHC dive deep into the rotation, but one of the best AOs in RVA always brings an arsenal of run friendly and ground and pound options to maximize an hour in the gloom.

Mumble chatter up to 6:00, Let’s Mosey.

COP

Mosey to the Amphitheater, and work your way down to the stage. 2 Merkin buy-in at each step along the way (36)

Welcome to DogPile, F3 Mission, F3 Disclaimer, Exercises:

• 20 SSH
• 10 DQs
• 20 Russian Soldiers
• 10 Merkins
• 25 LBCs
• 25 Flutter Kicks…. Warm? Let’s Go.

The Thang

Exercise 1 – Rusty Cage Triple Check

3 sets of 5 – 10 – 20 OYO

• 5 Pullups
• 10 Bar Dips
• 20 Box Cutters

Exercise 2 – AMRAP Modified Cindy

Mosey down to Pump House Dr. via the Pipe Loop, divide into two group, one of each side of the Curb. River side of the Curb embarks on a Modified Cindy AMRAP (as many reps as possible) consisting of

• 5 Carolina Dry Docks
• 10 Merkins
• 20 WWII Sit Ups

While the River side group AMRAPS the Pipe Loop side starts off with

Exercise 3 – Jacob’s Ladder on the Pipe Loop (Modified)

7 rounds Pipe Loop Run, each loop is finished with a Burpee Ladder

1st Lap = 1 Burpee…… 7th Lap = 7 Burpees

Pipe Loop Six is in? Groups switch exercises.

Plankarama and Al Gore for the Six.

With 8 minutes to go, YHC thought it be best if we take it easy back to the flag, 2 lines of Indigenous Peoples Runup the Toll House side of Pump House Rd. Kudos to the PAX for always empowering the Six to gut it out.

Numberama, Namerama, YHC and Ollivander took us out.

Announcements:

Loose Goose in Charge of the Q Sign Up Sheet, Tell him who you are.

T Shirts.

Prayer Requests:

Kryptonite’s Niece. Lift Alexis and her extended family up.

What a week. Dog Pile always seems to hit a bit harder with the extra 15 minutes from the work week workouts. Nothing more powerful that the collective group

• surrounding an FNG to lift him up while he’s gutting it out to the last second.
• Embracing one of our own whose family is going through a personal hell.

Leaning on each other is what F3 is all about.

The Week* of Wojo is capped Monday evening at Punisher.

Don’t fumble your weekend away. Enjoy it fellas.

28 warriors including one FNG hardened by humidity staked their claim on Byrd Park this morning.

COP: 7 Don Qioxotes (a bit too fast for Saab), 6 Helicopters, 19 Freddie Mercuries and 39 Side Straddle Hops – this represents my dad’s birthday of 7/6/1939 – he is 80!

First Exercise: Ran up Blanton Ave, mixing in a little karaoke, high knees and butt kickers. Had to move for a few cars that came by.

Second Exercise: Lunge across the tennis courts

Third Exercise: Modified Doras – 80 Burpees, 160 jump squats and 320 2 count flutter kicks; Mosey to fitness trail section nearest to police statue

Fourth Exercise: Bear crawl from fitness trail halfway, 20 WWIIs bear crawl rest of way to statue , 20 more WWIIs. Crawl bear back to where we started same cadence of WWIIs. Mosey to the cage

Fifth Exercise. Three stations: Station 1 – Alabama prom dates – 24, Station 2 – Pull up bars – 8 and Station 3 – Dips – 8. There was confusion around # and direction but after some trial and error the PAX got it. We got through three rounds of each station on average.

Last Exercise: Share 80 PLTs (40 each). There was concern over dripping sweat on partners but I think everyone did OK with it.

Announcements:

F3 Mosey shirts on sale – see Lab Rat for details.

Another upcoming happy hour/work out at Palani – details will come shortly

5K race per Krytonite, I think it already happened by the time this publishes:(

Labor Day convergence, any leaders want to set up/run? Kubota can pass along his wisdom if you are willing.

Closed in prayer. Keep Helix’s daughter and family in your prayers.

Enjoying leading a larger group today and it was good to see the burpees lessened the mumble chatter. Good to see Abba bring an FNG. Welcome Dancing Queen visiting all the way from Sweden.

Speaking of my 80 year old dad, he still walks ~5 miles a day (he picks a 1/4 to 1/2 mile route and does it over and over again). I don’t think he can handle 80 burpees but I am still proud of his determination. He is a good example of persistence and humility that I hope to continue as I get older.