Tag: Dogpile

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.

Two dozen PAX + 1 FNG were not on vacation yet and were hoping to get some pickle pounder practice in at Dogpile. We did that and sweated through the gloom:

COP: Imaginary JumpRope, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion Kicks.

Rusty Cage for Triple Check: Burp-Ups, Reverse Crunches, & run to hydrant + 2 burpees. Head down Pipe loop: 3 sets of Boxing Roaches, starting at 25 then increase by 5 next 2 sets.

Partner up – 1st pax runs to pole & does HRMs until other partner gets their via Bear Crawl. Switch. Repeato but change to Crab Walk, then Bunny hop. Mosey to field at bottom of Rugby: 3 sets of 25 PLTs.

Run up Rugby to Carillon field: wheelbarrow across & back twice. Then circle up in field for 5 min of Mary: American Hammers, Heels2Heaven, Freddy Mercurys. Back to flag, 1 min to spare so LBCs. Several sets of Pickle pounders were interspersed throughout the beatdown, to the enjoyment of many.

NMS: Sweaty morning for Dogpile, ample humidity. Welcome FNG Butterfly. YHC almost forgot he had this Dogpile Q since you have to sign up for this Q 2 months in advance. Luckily some unnamed Breakfast Club loyalists reminded him he had the Q.

Some PAX were upset we didn’t spend much time on the Pipe loop. Instead we used the paved hill. There we discoverd Posh can Bear Crawl like a champ. The field at the bottom of Rugby has lush grass and is bigger than it looks. Definitely needs more attention. The PAX got the attention of the group of lady walkers headed down the hill. They quickly went away as we did a longer set of Pickle Pounders.

Good to see Kryptonite out for a 2nd Dogpile and Butterfly put very solid work. A lot of regulars out of town this morning so great to still see 25 out in the Gloom. Plenty of Ab & core work this morning for those PAX headed out to the beach this week.

Another beautiful day resurrected 34 warriors from wasting life & breath in bed. With the sun emerging on the horizon, cool temperatures climbing to an even 70 degrees, Dr TryHard called the PAX forward to partner up and grab a caber from YHC’s truck. 

The THANG:

Mosey to COP#1:

• Partners shoulder-carry cabers, stopping every 20 yards for x3 overhead press, alternating shoulders
• Circle up in the roadside grass clearing
• F3 Welcome & Disclaimer
• Circle up for SSH x20 IC
• Standing Caber Squat Press with Partner x20 OYO
• DQ’s x10 IC
• Caber Curls w Partner x10 IC
• Little Baby Caber Crunches w Partner x20 IC
• Caber Bench Press w Partner x10 IC
• Rapid Alternating Feet on Cabers x20 IC
• FIND A NEW PARTNER/CABER

Mosey the long way around to the end of the Lawn for COP #2: 

• Round 1:  Caber Toss Suicides – spread out & cross the field and back by tossing caber as far as possible (either as a team or individual tosses) running back together to touch baseline between throws 
• ABC’s for the SIX
• Round 2:  CaBEAR Crawls – bear crawl across lawn and back pushing caber in front
• Flutter Kicks for the SIX
• Round 3: CRABer Walks – crab walk across lawn and back kicking caber along in front
• SSH for the SIX
• FIND A NEW PARTNER/CABER

Mosey to the Amphitheater for COP #3:

• Spread out along top steps
• x2 Unbroken Squats each step descending (Caber held overhead the entire time)
• x2 Caber Curls each step ascending
• Plankorama for the SIX

Leaving cabers behind, circle up in the Putting Green for COP #4:

• Dancing Bears x20 IC
• Crab Cakes x20 IC
• Heels to Heaven x20 IC
• Freddie M’s x20 IC
• FIND A NEW PARTNER/CABER

Mosey back around to end of the Lawn for COP #5:

• Triple Check
• Partner 1 (Timer) performs WMD Crawl: BearCrawl x10 steps w hands spaced wide, perform x10 Werkins, then x10 normal BC steps followed by x10 standard Merkins, then x10 narrow BC steps followed by x10 Diamond Merkins
• Partner 2 – Post Hole Diggers (squat to lift standing caber high overhead then slam it down into the ground)
• Partner 3 – WWII’s

COP #6:

• Line up cabers in the direction of the Carillon, PAX alternate plank each side
• Last caber moved up to front while PAX perform variable exercises (merkins, legs up, hold plank, dips …and pickle pounders attempted but lost momentum due to general hilarity)
• All cabers moved in back-to-front fashion until PAX reached Carillon-end of the Lawn
• FIND A NEW PARTNER/CABER

Mosey Back to the ShovelFlags for COT:

• Counterama #34
• Namerama (FNG Kryptonite)
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Don’t know about you boys, but my shoulders and arms are FEELIN it today! YHC had conducted an inaugural caberama at The FORGE a few weeks ago, which went quite well, and when a couple large trees recently fell at YHC’s house, it seemed the good Lord was providing more cabers just in time for YHC’s first Dogpile Q. Three cheers for heavy green wood! Go hard or go home, right?! Despite the facade of groans once folks discovered YHC’s truck bed was chock block full of coupon goodness, the PAX embraced the challenge with as much revelry as a bunch of boys given BB guns. As you might expect, there was also a fair amount of wood-related innuendo making mumble chatter merry and bright. Our only FNG for the day was an absolute stud, notably curling a massive beam on his own during the initial COP while Shakedown held LIFO Hardywood’s hand to go back for an extra caber. Welcome Kryptonite! It should be noted that Hardwood made up for his tardiness later by performing caber pickle-pounders with phenomenal zeal. We expect he will be a father of 10 before we know it! As always, it is my absolute pleasure to be a part of this brotherhood, and I am thankful to each of you for your support and good humor in following me today. 

38 hearty souls (including 3 FNGs) broke free from the comfort of bed this morning determined to start Father’s Day weekend off the best way we know how – at Dogpile. The menu was chock full of Gumbo – all different varieties – including:

Mosey over to the typical COP circle, which had been freshly cut and looked beautiful but we bypassed it anyway. With the large numbers, YHC couldn’t resist COP in the amphitheater and man was it great.

Quick disclaimer for the FNGs, then right into COP on the steps including the following (all IC):

• DQs VERY slow for Saab, so we only had time for 5
• Helicopters
• SSHs – YHC thought about continuing until Emoji got the count correct, but I wanted to get to other things.
• Imperial Walkers
• Tempo Merkins
• Freddie Mercuries – varying speeds from super-slow to fast back to slow
• LBCs
• Alternating Shoulder Taps

THE THANG

Amphitheater Triple Check – Groups of three perform 3 rounds of the following: PAX 1 runs the perimeter of the Amphitheater, PAX 2 does flutter kicks, PAX 3 does box jumps.

Escape from the Amphitheater – Going up the steps, perform 2 incline merkins on each step and then box jump up to the next one. Plank-o-rama for the SIX on the putting surface otherwise known as the usual COP circle.

Mosey to the Lawn

Variety Show Lawn Crossing – PAX lines up on the endline and will traverse to the far endline using the various methods called for by YHC, including:

• Bearcrawl — STOP for 10 HRMs just to get some fresh dew mixed in with the sweat.
• Lunge
• Backwards Lunge
• Crab walk
• Crawl bear
• Duck walk
• Bunny Hop
• AYG – sprint to the end.

Burpee Road (aka dodge the cars) – Heading out Sheppard St. to the end of the second median, perform 2 burpees at each lamp post on the way out and on the way back. 14 lamp posts total = 28 burpees.

Mosey down Rugby Road to the bottom of the hill and hold six-inches for the SIX

Golden Triangle – Backwards run up the hill to the circle, bearcrawl over to Rugby Road and run back down to the bottom of the hill.

Backwards run up to the circle and Al Gore for the SIX, then mosey over the the putting green.

Noah’s Arc – Plank Time – Partner up and form a line around the outer edge of the putting green facing your partner. Everyone in plank – first pair does 10 Boo-Yah Merkins then sprints around the circle to the end of the line. Next pair starts Boo-Yah Merkins as soon as first pair finishes its merkins. Continue holding plank or elbow plank or Wilson’s or Fudd’s wife (your choice) until all pairs have finished.

Mosey back to the Amphitheater – yes, we have already been there, but what goes up MUST come down…

Dips Down the Stairs — 2 Dips at each step down to the pit.

Mosey to the Flag – the straight way – we have Mary to do – Rabbits on your SIX holding six-inches for the SIX…

3 MOM, including:

• APDs – 2 more just to finish up
• Freddie Mercuries
• Flutter Kicks -Mark Spitz style
• Hello Dollies – Iron Cross style
• American Hammers

TIMES UP… COT, Number-Rama, Name-A-Rama and YHC took us out with a prayer.

Announcements:

• Shakedown is shaving his head…pay the man! It’s for a good cause.
• Keep posting for your summer tour points.
• HDHH – Palani Drive 1800 hours for the run – see Kubota
• No Excuse Workout coming up – see DaVille guys (Spit, The Carpenter) for details
• I know I’m forgetting announcements, so please add them to the comments
• I’m missing two in the PAX list – let me know who and I’ll update the list. Sorry – the whole video didn’t come through

NMS:

Excellent morning gents. Thanks for posting and for giving great effort this morning men. I know that was a lot of plank time in Noah’s Arc – way to push through. Tighten up those mid-sections men.

Tclaps to HoneyDo for getting into RVA at 1:30 in the morning and still posting. Strong effort brother.

It was also great to have some FNGs out with us this morning – welcome, Crop Top, Hightower and Hash. Great job today. Keep posting…its worth it.

Have a wonderful Father’s Day men. If your father is still with you, tell him you love him and spend some quality time with him. If he has passed, remember the good times you had and pay attention to the ways he has influenced your life. Enjoy your families and take this great energy and enthusiasm that F3 gives us each morning and harness it towards your family and towards being the best Father you can be.

Honored to lead such a fine group. Thank you all!

No More Gumbo For You!

33 swimmers jumped into the deep end for today’s version of The Dogpile. According to the bacteria swimming in the parking lot puddles, this is what happened:

Rolling COP:

Quick quiz and not-so-slaughter starter: 5 WWIIs. Answer: Today was YHC’s 3rd Anniversary.

Modified group run through the puddles, before circling up for…SSHs, IWs, arm circles, Hillbillies, LBCs, flutter kicks, HRMs.

First Triple Check:

One person bear crawls through the puddle and runs back. One person does squats and last person does Hello Dollies.

Quiz #2 and 5 burpees. Bleeder was YHC’s first Q. W-Dog, June 8, 2016.

Mosey to the Great Lawn for…wait for it…Another Triple Check.

Person one polar bears the width of the Great Lawn. Person 2 does Rosalitas. Person 3 runs half of the length of the field, reverses direction, and runs Frogger Style through the PAX to the flower pots.

WWIIs for the Six.

Quiz: Hardywood came up with YHC’s name. 5 more WWIIs.

Mosey to the Back Lawn for Touch-a-Tree (surprisingly, another Triple Check).

Person one runs and touches 10 unique trees. Person 2 does Lt. Dans. Person 3 does flutter kicks. Repeato so that each person has the opportunity to touch 10 trees. Repeato again for 8 trees. HRMs for the Six.

Mosey to the Amphitheater, with a quick loop to the far steps and back down.

Quiz: HoneyDo introduced YHC to F3. 5 WWIIs.

Quiz: YHCs favorite guest Q’s are F3 RVAs resident gymnasts, two of whom joined the PAX today…and led the PAX (literally and figuratively) in…Self Destruction. 1 SSH, 1 mercan, and one v-up on the first step. 2 of each on the second step…all the way to 18 at the top.

Plank for the Six. BTTF.

Number-am-a, Name-a-ram-a, quick group picture, and YHC took us out.

Announcements:

BRR, HDHH, July 4th Convergence…all the oldies, but goodies (when does ReeseStrong 5k come around again?)

NMS:

Today was YHC’s 3rd Anniversary (Triple Check Central), which means it’s been 3 years since YHC humored HoneyDo by agreeing to show up one time. Thank you, HoneyDo. YHC also thanks the PAX for being a strong, positive, motivating influence in YHC’s life. YHC thought life was good prior to F3, and life it just better with F3. YHC’s M, kids, and colleagues all thank you, even if many of them do not know it.

Also, YHC postulates that he leads the PAX in the category “Percentage of Dogpile Q’s Done in the Rain/Mud.” YHC likes this. YHC thanks the PAX for playing along. And, welcome Danny DeVito. Great to day be an FNG.

Lastly, YHC apologizes to Lab Rat for forgetting to bring a recording device today for the COT. YHC thanks LR for jumping in and scribing all the names. Much appreciated.

Thirty -two warriors graced the grounds of DogPile to get their June started with some fellowship and sweat. With YHC being told by many PAX that they were ready for the ground and pound they believed was coming, YHC could only smile on what was to come.

COP – IN Amphitheater –

Helicopters x 10

DQs x 10

Stretch – Right leg over left, Left over Right

SSHs x 15

Imperial Walkers x 10

Incline Merkins x 10

LBCs x 20

Copper Head Squats x 10

Mosey to Furthers Crop Circle

Crop Circle 11s –

1 WWII Sit up – Run to other Crop Circle 10 Box Cutters – Repeat until exercise has flipped in number.

Swirly Planks

Mosey to LOVE HILL

TRIPLE LOVE HILL – Partner Up

Round 1 – Runner to top of hill and back – Cadence for second partner, Bear Crawl, Broad jump Burpee, Lunge – Complete all the way to the top.

Round 2 – A little Further down the hill, Cadence, Lunge, Broad jump Burpee, Bear Crawl

Round 3 – Cadence, Backward Lunge, Crab Walk, Forward Lunge.

*** IN Between each round, Hardywood lead the PAX in a variation of merkins and planks

Mosey Back down the hill.

Partner Up – Catch me if you can.

First Partner Runs backwards up the hill, Other Partner does 3 burpees then runs forward to catch partner, switch and continue up the hill to the top.

Mosey Back to Second Crop Circle

Partner Up – Doras

First Partner runs to other crop circle and Back while Partner does exercises.

Exercise 1 – 100 Squats

Exercise 2 – 200 Monkey Humpers

Exercise 3 – 300 LBCS

Audible halfway through, wait for PAX, then 100 LBCs OYO then back to the flag.

Numberama, Namerama, Moment of Silence for Va Beach. YHC took us out.

Shout out to Puppy Pile!

Ultimate Frisbee with Labrat Tuesday at Heartbreak

NMS:

Mumble Chatter was high this morning as the cooler air gave a little more pep in the step to the PAX. YHC hearing that most of the group knew a ground and pound was coming, added a little more incentive to make sure we covered some ground this morning. But YHC understands, runner he is not, but the Q-dreneline is real! Welcome to FNG Brady Bunch!! For those that were not with us this morning, Brady Brunch and his wife are proud parents of the first ever sextuplets born in VA, thats right 6 kids born all 2 or 3 minutes apart from each other, that my friend is awesome!! Welcome to the PAX! Shout out to Swirly and Hardywood for helping with planks and in between exercise, much appreciated. Rosie mentioned that we need to bring Catch Me if you Can to Dogpile, which is normally done on the track, apologies for some confusion but Rosie an YHC have already found a solution and it will return to Dogpile again! Lastly, not sure who mentioned they should be called Crop Circles, or if its been mentioned in the past, but thats what they will be called from now on in YHC’s head!

Gentlemen, its an honor and a privilege to be a part of such an amazing group! The influence you all have on not just YHC, but everyone of us who do this together is unbelievable. Go out today, love each other and be a positive beacon of light for our families, friends, and our great community!

Marmaduke

36 Tough souls (including 3 FNG’s) showed up this morning for a little respect.

COP —

• IJR
• AST Merkins
• DQ
• Jack Squats
• Figure 4 reverse crunches
• Polar Bears around the world

Mosey to the Triangle
Bear Crawl short side, run down hill, Benie Sanders back up hill, alphabet with legs while waiting for the 6
Reverso — Run down hill, Bernie Sanders long side, crawl bear short side, alphabet backwards for the 6

50 in the theater
1st step — 5 box jumps, 5 inclined merkins, 5 dips, 5 situps with legs on steps
2nd step — 10 of all the aforementioned exercises
alternate between 5 and 10 all the way up.
Modified for time — When Helix got to the top (the only one), we all finished the step we were on and met up by the top of Love Hill.

Love Hill (or is it Hate Hill?)
1 partner runs down to the gate and back while the other partner is doing a combo of the following exercises — Broad Jump Burpees, Lunges and Bear Crawls
Had to finish this up early as well. Spit led some exercises while the PAX waited for the 6.

Head back to the flag for a little Mary, which included Mountain Climbers and Smurf Jacks

Numbers, Names, Announcements

NMS — Thanks to everyone who came out to support YHC for his first Dogpile Q of respect. It’s been a great ride so far, gentlemen. Looking forward to many more years with you knuckleheads. Great job today by Helix finishing the steps of respect. Spit, thanks for helping keep things going during the Love hill section. Hardywood, YHC was so glad to see you today. You are such an affirming dude and I love you man. There, YHC said it. When Hardywood and Emoji embraced this morning, the sun was blotted out by the sheer magnitude of the light between these guys. What a great morning for a workout! SYITG!

Announcements —
1) YHC’s band is playing tonight at Marty’s Grill in Hanover starting at 9.
2) Convergence at Tredegar Monday at 7!
3) Puppy pile next Saturday at 7 AM.
4) There was a run mentioned as well, but YHC doesn’t remember all the details (oldness). Can someone post in the comments, please?

37 Warriors of the Gloom arrived at Dogwood Dell on a gorgeous sunny and 70 Saturday morning to help YHC start off his week of celebration. So had already run 9 miles, some 7, some 2, and other just waiting to get their run on.

This how it went down

Take the long mosey to the never used grassy area near John Cary ES

COP (ALL IC) – SSH, DQ, Hillbillies, Tempo LBC’s, Merkins, Arm Circles

THANG (Three Lakes Beatdown)

Mosey to Boat Lake (Lake #1)

Partner Carriers – Partner Up, Each partner carriers for 25 steps then stop, complete 3 Booyah Merkins, then switch. Rinse and Repeat the full straight of the lake

Polar Bears – Rinse and Repeat Polar Bear up lakeview ave to Westover Rd

Mosey to The Round House

Mary Medley – While using the railings and wall complete the following (ALL IC): 20 Dips, 5 Derkins (lower rail). 5 Derkins (upper rail), Balls to the Wall for a 10 ct IC

Mosey to Sawn Lake (Lake #2)

11’s – Start with 10 Merkins at the top of the hill then run to the bottom for 1 WWII Sit-up, Berine Sanders back up the hill. Rinse and Repeat to the lead PAX completes 1 Merkins/10 WWII Sit-ups

Mosey to Shield Lake (Lake #3)

Hill Work – PAX formed two lines with two arms length between each other. While PAX holds Carolina Dry Dock plank then PAX at the end of the line start leap frogging over to the front. Rinse and Repeat till every has gone through.

Mosey back to while Bernie Sanders up Shield Lake Dr

Pole Smokers – Each PAX completes 5 Heels to Heaven while the rest hold plank.

Shortest Mosey of the day back to the SF for Numberrama, Namerama, Announcements and YHC took us out.

MOLESKIN

Yes there was running today. Since last Q YHC had Dogpile was ground and pound, this needed to be different to keep Wilson on his toes. Speaking of Wilson, he had a over/under prediction of 3 miles. Well we hit 3 miles exactly per Gomer’s Garmin. No pay out a Vegas on this workout.

So per YHC we had a 38th member join us today. After finishing the Mary Medley, YHC called for a 10 ct from ABBA but there was no ABBA. YHC is glad he could provide some laughter in the middle of the workout

YHC is sure there are numerous other highlights from the morning but 24 hours later hard to remember them all.

YHC does want to thank the whole PAX for a great 3 years! This brotherhood has been there for YHC through the ups and downs over these years. Thanks again and as YHC shared at the end, always remember to reach out to your follow F3 brothers. Don’t let anyone fall into that sad clown syndrome again.

ANNOUNCEMENTS

• Crossover minstry is hosting it’s annual Moo & Brew 5k – Check their website for more info:
  https://www.crossoverministry.org/mb5k/
• Summer tour begins next Saturday the 25th. Pre blast coming shortly
• Puppy Pile Saturday June 1st at 7:05 am
• Keep praying for Swirly and his M

SPIT ON THAT!!