Tag: Dogpile

https://www.youtube.com/watch?v=M9BNoNFKCBI

28 world class musicians met at Dogpile for a Vinny Jones produced version of We Are The F3 World. Here’s how it sounded.

Vocal Warmups: Arm Circles x 10. (Hardywood and Wilson had early feedback on their mics, that needed to be handled accordingly). Burpees x 30. Russian Soldiers x 15. LBCs x 20. Merkins x 15. Scorpion Kicks x 10. (The Daville boys behaved themselves, so they were rewarded). Smurf Jacks x 15.

First Verse / Triple Nickel: Water treatment hill by Columbus. Triple check style. Lead singer Bernie Sanders to the top of the hill. Five squats. Run back down. Back up singer 1 performs WWIIs. Back up singer 2 performs SSHs. Repeato x 3. Got to get that sweet sound just right.

Second Verse / Ode to Batteau: Eleven trees. Five HR Merkins at each tree. Lunge to the next tree. Repeato. Early finishers back for the six. We finish together. Harmony makes that sweet sound even sweeter.

Third Verse / Ode to Arthur Ashe: Spread out on the tennis court bleachers. Merkins of choice. Most chose incline. One chose decline x 20. HR Merkins x 20. Down to the courts for suicides. Keep it going. It’s coming together nicely.

Fourth Verse / Honor and Protect: WWIIs IC x 30. Merkins x 10 IC. Flutter Kicks x 100 IC.

Fifth Verse / We Are The World: Back to the flag with the six as the six. Finish strong. Finish together. Mona from Who’s The Boss died. 5 burpees. Super Man as we fade to black.

YHC took us out.

Announcements: Earth Day 5K on 4/27. See Wedding Singer of Friday’s RAMM BB for details.

Naked Mole Skin: The day started – as usual – with a strong showing of ruckers and Breakfast Club runners. Running to and from ETs with the flag never gets old. Awesome! 05:25 and the ruckers game out of the woods wagering bets on what Vinny had in store for today. No stage workout Wilson, and I wasn’t planning on hitting the tennis courts until you brought it up – so pay up. Mumble chatter was in full force early; the usual culprits. And it really ramped up during flutter kicks. I must have been doing mine wrong, cause talking was difficult.

Today marks the end of a week’s worth of Qs for me, and to a degree, the end of a year with F3. My first Dogpile (also my first post) was quite memorable. Although he wasn’t there today, I want to again thank Malpractice for picking me up on several occasions that day. It’s what F3 is all about, and it’s what today was all about. We didn’t finish with the six, we finished as the six. As it should be. Bone Thugs, way to push today brother. We covered a lot of ground, and you covered every inch of it with us. As always, bringing things to a close Super Man style is great. (Go check out the video on F3 Richmond Instagram or on my twitter feed: @sportsesquire. Bone Thugs steels the show – hilarious!

What a great day and great week, men. I hope you enjoyed it as much as I did. Now time for my customary 4-hour Saturday nap.

29 of Richmond’s finest braved the soaking fields of Dogpile for some light exercise

COP:

Don Quioxtes, Merkins, LBC’s, SSH’s, Russian Soldiers, etc

The Thang:

Four Corners – Ascending 4 corners, first corner 10 Merkins, second corner 10 Merkins + 20 Squats, third corner 10 Merkins + 20 Squats + 30 WWII’s, fourth corner 10 Merkins + 20 Squats + 30 WWII’s + 40 SSH’s then descending back through the exercises

Triple Check – Partner 1 Runs the Triangle Loop, Partner 2 completes Lt. Dan’s, Partner 3 completes Flutter Kicks.

Jerkin Gym – Partner Up – Each Partner does 5 Pull Ups then together they run to the Fire Hydrant and complete 10 boo-yeah Merkins, cycle through 5 times.

Merkin Ring of Fire: At the Flag’s two people on opposite sides of the circle picked their favorite flavor of Merkins and completed 10 individually and rotated clockwise until everyone had completed one set

Burpees: At to start of the workout and the top of every 10 minutes we completed 5 Burpees and a bonus 5 at the end of the workout to celebrate YHC’s 35th birthday

Numberama, Namerama, COT

Announcements: Greenbow’s M is due with baby number 3 tomorrow, he’s been getting his posts in before the baby comes. Slurpee has Breaking Bread tomorrow and would love some help, he’s currently signed up by himself.

Moleskin – YHC enjoyed celebrating his 35th birthday leading the men of Dogpile, numbers were a little lighter than normal, most likely because of the less than stellar weather. YHC even heard a few groans from Hardywood about being over the rain. New Market Rucking Crew + Spit caught up with us on the way back to the flags, they put in two hour Ruck to make 8 miles (great job, men). YHC was also glad to see Flipper, welcome back Flip Dog!

28 Time-traveler PAX ventured back 30 years (and even futher) to celebrate the classic cinema of Bill & Ted and manage in a beatdown along the way. We did:

COP: SSH, Don Qs, Merkins, LBCs, Scorpion Kics. Head to other circle for:

Strange Things are afoot at the Circle K: 69 Burpees broken up into 3 sets of 23. Head down to Amphitheater to pick up first time traveler: Socrates by doing 4 Box Jumps and 10 V-Ups each step to the top.

Mosey to the Waterloo bowl for some Napoleons ladder. 5 times run hill then 18 Merkins. Then 30 Decline WW-II Situps.

Head down to the Iron Maiden – Travel to 15th century England and complete 3 sets of: 5 Pull-Ups and 10 Dips. Then head back to field to pick up remaining characters: Freund (Hardywood) APDs, Gengis Khan (Handshake) 30 HRMs, Joan of Arc (Opus) 30 Smurf Jacks, then finish with Lincoln (EF Hutton) 30 Monkey Humpers.

Back to Flag, YHC took us out.

NMS – YHC had been wanting to spring another Theme Q for a while and then a conversation with Sippy Cup while rucking a few weeks ago reminded me of this film YHC loved as a kid. A quick check found out Bill & Ted debuted 30 years ago this weekend.

The 69 Burpees was what the PAX came out for and everyone knocked it out easily. The Socrates (SO-crates) 4 -10 took a while but the real fun was the WWII on the hill. Lots of dizziness and a few PAX flipped over.

Hardywood made YHC proud by nailing the exercise choice for Freund of APDs. Then Handsake upped it with 30 HRMs, ouch. EF Hutton and Opus chose wisely for their called upon exercises.

Kubota in doing research on YHCs hints for this Q found out several other classic movies came out this month 30 years ago, Major League, etc. Reminder a theme Q only requires some minor creativity and willingness to look potentially foolish. Thanks as always for undulging YHC, and remember to do as Bill & Ted say: Be Excellent to each other!

As winter returned to RVA this morning, 40 of Richmonds finest emerged from the Fartsack to conquer what DogPile had to offer. 6am hit and we were off.

Mosey to Amphitheater:

COP:

SSH x 20

DQ x 10

LBCs x 20

Merkins x 10

CopperHead Squats x 10

Helicopters x 10

5 Burpees OYO for Goldberg wearing a Duke Shirt

Mosey to Rusty Cage

Partner Up – Each PAX 10 Merkins, 10 Jerkins, run to Fire Hydrant and 10 Bouya Merkins – Complete 5 Rounds

Plank for the Six.

Mosey to Grassy Circle

Triple Check – Runner Runs Entire Triangle Loop – ExcercisesWWIIs, and LT Dans

Lunge around Circle for Six

Mosey to Large Field – Indian Exercise

Pax form 2 lines, YHC calls out various exercises during routine. First PAX Member does 5 Burpees and runs to end of line passing the burpees to the next man up.

Exercises Included – WWIIs, LBCs, SSHs, Arm Circles, Squats, Flutters, Shoulder Taps

Recover

Hold 6 inches – Heels to Heaven – Hold 6 Inches, Heels to Heaven

Mosey to Grassy Circle

Merkin ring of Fire – Finished with multiple PAX going at once due to time.

Back to Flag

Numberama, Namerama, YHC took us out

Announcements:

Growruck Sign up – See HoneyDo or Shakedown

Personalized Shirts have gone to press! DTH will keep us posted!

Keep GreenBow and his family in your prayers!

NMS:

First off, hats off to the extra credit boys, runners and ruckers, strong work! Secondly the title comes from the Ruck crew this morning. I’ll leave it as some under garments were found during the walk. As many said how disgusting it was, our wise elder who will not be named quoted, “Its not about what they are now, “Its all about the Vessel they came from”. Moving on…

Strong work by all today, YHC is always impressed to see the not only the numbers of PAX that continue to show up day in and day out, but the support that is offered to one another is amazing. To have the support of someone you may only see once a week at the crack of dawn is a brotherhood that we are all blessed to have. Even if one of them wears a Duke shirt!! Prayers for GreenBow and his family, nothing but well wishes for you and your wife as you bring another one of gods children into this world!!

As always it is an honor to lead this fine group of men I appreciate the PAX in letting me do so, my life is better with you all in it! Hug your loved ones, and be a beacon of light boys!! See you in the Gloom!

“Noah didn’t wait for his ship to come in, he went out and built one!!!”

Marmaduke

30 F3RVA men and 1 F3RVA young lady came to Dogpile to discover what was planned.  This is what happened.

Mosey to first traffic circle for COP-48 LBCs IC

Mosey to Rusty Cage – 4 pullups or jerkins and run to fire hydrant for 8 WWIIs.  Repeato x 10

Mosey to field for Michigan.  10 100 yd sprints, 8 80 yd sprints, 6 60 yd sprints, 4 40 yd sprints, 2 20 yd sprints and 1 10 yd sprint.

Mosey to Amphitheater for Sefl Destruction.  1st step 1 SSH, 1 merkins and 1 v-up.  2nd step 2 SSH, 2 merkins an2 v-up.  All the way up to 18.

Mosey to traffic circle for Burpee Ring of Fire.

Mosey back to flag.

Numberama, Namearama, and YHC spoke some words from Psalms and 7-11 took us out with a prayer.

NMS : Thanks for the BDAY wishes and playing along.  Sorry for the short BB, but it has been a busy day.

Circle K

“Leadership is Influence.  Nothing more.  Nothing less.  Just because someone has a title, doesn’t mean that person is a leader.  When it comes to identifying a real leader….The proof of the leadership is found in the followers.”     -John C. Maxwell

37 strong attacked another Hot Potato Q at Dogpile in the chill this morning.  At 0600 when the conditions finally became 70 and Sunny, we were off.  Let’s mosey!

COP (at near traffic circle) (Kubota):

Helicopters x 15

Don Quixote x 10

Imperial Walkers x 15

SSH x 20

Scorpion Kicks x 15

Freddie Mercury’s x 15

****Time to honor one of our brothers, Gomer Pyle, his Dad, and Fudd’s parents who are all on a mission trip in Honduras.  They are partnering up with Friends of Barnabas to help make a difference in the lives of Hondurans.  Time for us to partner up and make a difference in our fellow brother’s lives*****

2×25 sets each partner of Wilson’s Dying Boxing Cockroaches

2×10 sets each partner of Plerkins

Time to pass the Q to:  2nd Lieutenant Soot stationed in Fort Lee, VA.  Soot comes from Knoxville, TN F3 Pax.

11’s:

On road outside of circle complete 10 Hand Release Merkins and bear crawl to other side of road for 1 Carolina Dry Dock.  Crawl Bear back for 9 HRM’s and you get the point.  Modify to lunges instead of Bear Crawls if needed(yes, it was needed).

Pass the Q to ABBA:

To the amphitheater for Ascending Box Jumps:

1 on bottom step, 2 on next step and so forth until 18 on last step.

Variety of exercises led by Dr. Try Hard outside of amphitheater to wait for the six.

Pass the Q to Tobit:

To the field for Four Corners:

Accumulating

Corner 1: 10 Burpees

Corner 2: add 20 WW2’s

Corner 3: add 30 2-count American Hammers

Corner 4: add 40 2-count flutter kicks

Run the long side of fields, carioke the short sides.

Pass the Q to, none other than, Lab Rat:

Mosey back to traffic circle for:

YOGA:

I can’t even explain what we did, but I do know that if you did it like Lab Rat explained, then it was hard!  If you laughed and didn’t take it seriously, then it didn’t help you any.

Q passed back to YHC for 5MOM (variety of people called upon)

Malpractice 20 x Jerry West’s

Opus 20 x SSH

Oyster 20 x Rosalitas

Bodos 20 x Merkins

Time up, back to the flags!

COT:

Numberama, Namearama, Announcements and Handshake took us out with a nice prayer!

Announcements:

Sign up for Breaking Bread!  4th Sunday of each month.  Sign-up on the Q sheet.  You will not regret it!

Get your personalized shirts that DTH took charge of.  Go to F3 wear/Mudgear on the F3 Nation website

Growruck needs you!!  YHC wishes he could lead by example here, but he cannot participate in Growruck, but you can!!  HoneyDo is doing a great job of putting this together and we need some F3RVA pax to sign up.  Corporate is looking at us!  See HoneyDo if you need more details.

NMS:

“Show you can lead a team to victory and you will have shown you can positively influence your followers and organization”    -John C. Maxwell

YHC would have added “Family” to the end of that quote, but nonetheless, John C. Maxwell makes great points about leadership.  This Pax is the “team” that he speaks of and we are looking for nothing less than “victory” when we wake up early, post to workouts and lead by example.  We have so many great leaders among our group and the best way to show that and to get it out of you is a “Hot Potato” Q.  Some may be getting tired of these since we have now done two in a row at Dogpile, but YHC thinks that they are among the hardest to lead and they are freakin’ hard workouts!  Back to back Hot Potatoes have given a lot of different Pax members a chance to bring out their leadership skills.  Everyone has to be ready and has to bring their “A Game” with them, because you never know what you are going to have to do, for example, Yoga!  I mean, just look at Lab Rat’s leadership.  He took a chance with this Pax by calling out Yoga and everyone listened and did what he proposed (though there was some Mumblechatter, it was mostly quiet.)  Again, if you did it correctly, it was hard.  If not, then hit Love Hill!  It was great to have Soot with us and to lead us.  Thank you for your service, young man!  Also, thanks to ABBA and Tobit who agreed to take the potato and lead by example.  Thanks to Oyster, Malpractice, Opus and Bodos for calling out cadence and to Swirly and Dr. Try Hard for keeping things going in between exercises with planks and other exercises.  HoneyDo has shown his leadership skills in taking the reigns of Growruck.  Let’s try to support this and him as best we can!

Man, isn’t it great to LEAD!  To see others following you and doing what you propose is a great victory for you and a great victory for the team of F3RVA.  If you haven’t Q’d yet, what are you waiting for?  We WILL follow you and it WILL help you in all other aspects of your life.

Side notes:

Welcome to FNG’s Soft Serve and General Flea.  Soft Serve was formerly (Olaf) but was changed on the flag run back to ET’s.  He likes all things hard, so there you have it!  General Flea is a Civil War re-enactor and bassist, so there you have it!

Breakfast Club Run had 9 strong this morning and 5 shovel flags flying.  (Kubota, Swirly, Flatline, Lab Rat, Vinny, Soot, Shakedown, Hardywood and Ollivander)  Come join us!  It’s a great experience!

Ruck Crew had 5 strong this morning (Spit, Marmaduke, Honeymoon, Recall, Sippy Cup)

Extra credit it there if you want it on Saturday mornings!!!!

All, I enjoyed leading this Hot Potato Q this morning and hope you have a great rest of the weekend!

“All it takes is all you got!”     -Hardywood

Kubota

keep posting!

 

43 of Richmond’s finest men appeared before dawn’s early light to start their Saturday in a way that most people only dream of! YHC needs a new watch but Kubota kept me up to speed. 0555, warning declared….”Hot Potato Q.” 0600……let’s mosey.

COP—x 12 Don Quixote’s. x 15 Copperhead Squats (PAX did not like YHC cadence, go figure), so quiet time.  x 10 Burpees. x 12 LBC’s, x 5 Burpees. Enough. Let’s get this party started. Mosey to The Lawn.

Partner Carries with Merkins—> Partner carries for 30 steps and each partner x 15 Merkins. Switch and repeat. Down The Lawn and back.  Q handed over to Wilson but Wilson was carrying a backpack. Try again. Q handed over to Hitchhiker, who stated, “What to do now?” Hitchhiker handled the call well and over to the amiptheatre the PAX went.

Incline Merkins and Dips…..a few practice exercises and PAX directed….row 1=x 17 Merkins and x 1 Dip, row 2=x 16 Merkins and x 2 Dips. Continue set count up the rows til x 1 Merkin and x 17 Dips completed. Or as rumor has it, something like that! Q handed over to Seymore. Back to The Lawn.

Hoops Challenge…..Seymore lead the PAX in a few basketball drills, including charge and down we went. Several minutes to feet slides, rapid fire foot stomps, and charges and Q handed over to Sippy Cup. Mosey over to the stage.

Rocky Prep Work…..Sippy Cup instructed PAX to form a circle and lead us in shadow boxing. Many jabs, hooks, upper cuts, and skull crushers later….lead with both L and R foot had PAX ready for the ring. Q hand over to EF Hutton. Mosey back to roundabat circle.

PAX circles up. Q picked an exercise-started with Monkey Humpers. One PAX member picked to run around the circle and the PAX member directly opposite chose to run too. Run in clockwise motion. Q picked several exercises while PAX awaited their turn to sprint the circle. Modified Duck, Duck, Goose. With 3 to spare, Q handed back to YHC and time to see the flags again.

Number-ama, Name-r-ama, Announcements: Shakedown lining up a Pint-Wood Derby race at Ardent-stay tuned! Puppy Pile next Saturday-see Ollivander.

YHC took us out!

NMS- 0530 gathering at EF for 1.8 mile run to Dogpile was outstanding. Seeing those flags fly as we trotted down Cary Street made YHC heart fill. That was the reason YHC woke up early for extra credit.  And the run back, taking up the R lane of Cary Street with cars and buses honking their horn. No better way to start Saturday!!

YHC tried to mix up cadence in a funny way….fail….so burpees silences a crowd!

Hithhiker- just grab the Q, keep us moving, and great job! Seymore, Sippy Cup, Bootleg, and EF Hutton-oustanding work and way to make Dogpile awesome this morning!!

Back blast title was decided at the wonderful 2nd F. And boy, did F3 RVA take over this morning. All tables in use but one! And the PAX brought so much dirt we helped sweep before we left. Anyway, Handshake sure was moving around the circle that someone may have compared him to Jackie Joyner. Handshake, perfect compliment!

Men, way to start your Saturday and weekend in a perfect way. As YHC reflects from this past week, YHC was humbled again by all Q’s and reminded how special and unique F3 RVA is. Complacency may set in but do not let it settle, for we have been given a gift and blessing. YHC was reminded that with flags held high and an awesome group of men and 2.0 out to work our mind, body, and spirit.

YHC is PROUD of F3 RVA. Continue to make the weekend superb!

Only those who post understand!

Loud and Proud,

Flatline

34 warriors rose to greet the dawn of a new day.  The expedition was to take the direct and difficult path to the shining city on the hill.  Our journey would leave comfort behind and face our challenges in the Valley of Doubt.  Many questions were asked before our departure concerning safety, weather and the unknown.  The most important question asked was what will it take to complete our journey?

The most important and honest answer; all it takes is all you got.

According to legend, it went a little something like this.

COP:  Mosey to far circle.

• SSH X 40
• Cherry picker X 20
• Freddie Mercury X 20
• Flutter Kicks X 20
• Hand Release Merkins Unbroken X 40
• Arm Circle X 1

Mosey to amphitheater

Pearl Jam: Complete 10 rounds of 10 decline merkins and 10 box jumps. Starting at the bottom of the amphitheater complete to box jumps.  Run to the top and complete ten decline merkins then run back to the bottom.  Complete ten rounds.

Exit the amphitheater

Crawl bear up the service road through the gates to the circle of success

Mosey to Rust Cage

I Want To Love You PLT:  Partner up.  Starting at the Rusty Cage each man completes 10 pullups. Run to fire hydrant.  Each man completes 20 PLT.  Run back to the Rusty Cage for 8 pullups, then back for 20 PLT.  Etc until complete.

• Round 1 – 10 pull-ups, 20 partner leg tosses
• Round 2 – 8 pull-ups, 20 partner leg tosses
• Round 3 – 6 pull-ups, 20 partner leg tosses
• Round 4 – 4 pull-ups, 20 partner leg tosses
• Round 5 – 2  pull-ups, 20 partner leg tosses

Mosey to main field

Six Shooter:  Starting in one corner run complete the following rounds.

• First draw: Run to the first stop at the 50 yard line and complete 10 merkins and back to start to reload.
• Second draw: Run to the first stop for 10 merkins, run to the second stop for 10 WWII situps.  Run back to first stop for 10 merkins and back to the start to reload.
• Third draw: Run to the first stop for 10 merkins, run to the second stop for 10 WWII situps.  On to the third stop for 10 monkey humpers.  Back to the start stopping at second stop and first stop for exercisies.
• Fourth draw: Run to the first stop for 10 merkins, run to the second stop for 10 WWII situps.  On to the third stop for 10 monkey humpers. Run to the fourth stop for 10 burpees and run directly to the start and wait for the six.

Mosey back to the flag

Numberama, namerama, YHC had the privilege of leading us out

Moleskin:  Men, you have made this an absolutely awesome week.  This became more of a celebration of what we have created than one man’s birthday.  If you ever really needed a great example of what the 3rd F is, you have done it. You made a huge effort, were supportive, encouraging to another human when it was hard and uncomfortable.  If you can show up in the freezing cold on a Saturday morning before the sun comes out and crush freaking 40 hand release merkins ON THE WARM UP, then you can do just about anything for another person.  Let this put into perspective what it means to show up to give of your time and talents.  If you can do it for YHC, you can do it for anyone.  Aye!!

Gold Star to Sugar Sock for joining the full 7 Day Hardywood Pain Train Expedition.  Well done brotha!!

News:

Our brother, veteran and good man Gomer Pyle is sharing is talents with world and putting his principles in action.  He’s one of the leaders to a medical mission trip to Honduras.  YHCs only birthday wish is that we help him exceed his fundraising goal before midnight on Sunday 1/13.  There’s $250 left to go.  Let’s make this happen.  YHC is in, are you?

• https://www.mightycause.com/story/Jut-Fobf

The Sandra Bullock of F3 Richmond and America’s Sweetheart, Dr. Tryhard has a scroll full of announcements.  Praise be to the lord above there is not a character limit for the backblasts.  He’s a character with character and we are all better off for having him in our tribe.

• You get a shirt, you get a shirt, you get a shirt. Well, you have to pay for it and you can’t return it cause it will have your name on it. DTH is organizing custom shirts for the pax through Mud Gear.
• Remember when you were a kid and you made a big pile of mud with the hose?  Now you get to someone else’s filth.  Join DTH at some event where everyone pretends they are paramilitary. Sign up for F3 Team “Mean Mean Stride” – password CSAUP4FUN. 0930 Start time. (https://www.active.com/richmond-va/running/distance-running-races/terrain-race-richmond-free-2019)
• New AO at Hugenut High on 4/4.  See him for details.  Word on the street is the Hugenuts is still the leading name for this AO and if we can get 20 on the opening day DTH will get the name of the AO tatooed on his lower back.
• Due to the impending winter storm, please use additional caution at Dr. Tryhard’s VQ on Tuesday 1/15 at Heartbreak Ridge.  Those Shakeweights are gonna be slippery. For those dreaming about the double Shakeweight, please have your personal affairs in order before this undertaking.  Headbands are encouraged.

To Ruck or Not To Ruck: YHC has spent a week deploying the best marketing tactics and strategies to get more pax to join the rucking crew.  YHC’s marketing accumen was so compelling that Sippy Cup got pulled into the heavy sack orbit.  Much like YHC’s prom, Sippy Cup was solo, sweaty and alone this morning as none of the motherruckers showed up for a pre-workout ruck.  For details and inspiration on rucking see Honey Do, Marmadue, Honeymoon or Wilson.

Way to work fellas.  Dig a little deeper, get it all out and be super.

Yours truly,

Hardywood

 

 

21 warriors got all dressed up to enter Richmond’s newest club, Coyote.  If you’re looking for a wild time with monkeys, two miniature horses and whispering men, this is your place.  It’s also the only club in Richmond where vests are welcomed and there’s no cover fee between 5:30 and 6:15am.  According to the Yelp review, it went a little something like this.

COP: SSH X 10, SSH RL X 10, SSH LL X 10, CP X 20, WWII X 20, FC X 20, HRM RL X 10, HRM LL X 10, Arm Circle X 1.

Mosey to Rusty Cage for Triple Check:  One person runs to the fire hydrant for 1 burpee. The other man is doing flutter kicks.  The other pax is doing pull-ups.  Complete until team has 50 pull-ups.

It was so nice, we did it twice.  Switch up the teams and do another triple check of 50 pull-ups.

Two Horses, Burpees and a Barrel of Monkey Humpers:  This modified Lindsey starts at the hill near the entrance to the amphitheatre.  Start with 1 burpee at the bottom.  Run to the top of the hill through the gate and complete 10 sets of five monkey humpers for fifty total.  Run back to the bottom of the hill for 2 burpees.  Run back uphill for 9 sets of five monkey humpers for a forty-five total.  Etc. until 10 burpees and 1 set of five monkey humpers.

Mosey back to the flag for 20 IC hand release merkins.

Namerama, numberama and Swirly The Beast took us out

News:  Puppy Pile is on 1/26 at 7:05am.  Bring your kids and if you are really baller, bring the kids of the guy who always talks about coming out to F3 but always makes an excuse.  He’ll be sure to show.

The F3RVA Mother Rucker training crew is in full effect.  For details see a man with a heavy sack.  For sympathy don’t see any of the Ms.  YHC shared with his wife the challenges of walking for an hour with a 25lb pack.  The M seemed interested an then asked if any of the pax would carry it around for nine months and then shove it out their genitals.  YHC has not seen that on the Go Ruck schedule as of yet.

Next Tuesday 1/15 at Heartbreak Ridge is the VQ of Dr. Tryhard.  Show up to this one is should be a blast.

Moleskin:  That was 285 monkey humpers and 55 burpees on the modified Lindsey. Way to go fellas.  Big ups to Conspiracy for sprinting up the hill. YHC has completed extensive research by Googling “Coyote meaning” exactly once.  According to the interwebs the coyote is an enigmatic trickster, yet also a teacher.  Between the coyote sighting and the two giant great danes who really looked like the wanted to be ridden, this made for a wild workout. Swirly gets bonus points and a shrine for wear the 30 lb weight vest.  He’s gone from beast mode to monster mode! Flange also continues to dominate everything.  YHC is suspecting he has quit his job and convinced his wife to train for American Ninja Warrior full time and he uses F3 as his warmup.

Thanks for the effort fellas. Dig a little deeper, get is all out and be super.

Hardywood

 

First Dogpile of 2019 and 39 RVA redwoods made it through the early morning fog for a fully planned Rosie Q.

Mosey to the circle and get into a line for some dynamic warm up, Flange style. High knees, butt kickers, slide left, slide right, lay ups.  COP, start with Don Quixotes for Wilson and Saab. Next up, since Toga’s name has come up a couple times recently, a little tribute to his focus on form. 8 count merkins with hand release and shoulder taps. Slow full squats.  Slow Freddie mercuries. Watch Swirly leave the COP,zero wonder if it wasn’t intense enough for him… Continue with the plan. 8 count burpees. 2 rounds of all with low reps.

Mosey to the Rusty cage to introduce some of the PAX to an old friend of YHC, Cindy.  5 pullups, 10 merkins, 15 squats. Repeat until the Q calls time. 10 minutes completed. FYI, 20 rounds plus a couple miles would equal the Murph.

Mosey to the second circle for a flashback to 90’s Arkansas basketball with a Nolan Richardson.  Known for his 40 minutes of hell style of play, YHC found this gem on the Exicon and modified it for about 20 minutes.  Partner up and do a combined 75 burpees, 150 squats, 75 WWII, 150 arm circles, 75 merkins and 150 Imperial walkers. Partner 2 runs backward down one side of the road and forward down the other. Rotate between 20 Mtn climbers and 20 SSH until all PAX are finished.

Carilon field Jacobs ladder. Up to 8 first to each end is the trigger for all to burpee.

Close out with 5 minutes of Mary.

 

NMM

Wow! What a great group this morning and an excellent start to the weekend. Lots of Extra credit going on this morning. Bleeder and Swirly came rucking in first, followed by Vinny, Kubota and Hardywood running, then the main ruck group of Honeymoon, Honeydo, Marmaduke, Wilson, Recall, Shakedown and Spit.

Yes, the excessive counting in the COP sounded a little like teaching some line dance moves as Vinny pointed out. Toga has come up recently on a couple conversations so YHC decided to do a brief tribute to him to start the year at Dogpile.  Good form is usually better than speed our quantity.  Apparently once Swirly realized this Rosie Q would have less running than expected he decided to take off to get his weighted vest, leaving the Q wondering if there plan wasn’t going to be challenging enough. Nah, YHC doesn’t come to Dogpile without a good plan and some new ideas.

The field was muddier than I’ve seen it which made the running and burpees a good messy finish.  The Jacobs Ladder modification proved to be fairly popular for those hurt or not into running.  Lots of injuries around F3RVA right now, hesh up men, modify where needed.

Prayers for Opus’s wife who is heading into surgery.

Marmaduke collected over 130 coats and delivered them to those in need. He thanks all  for the support.

Look for a preblast re Puppy Pile this coming weekend or the next.  Olivander.

Thanks for hanging in there with me on some new ideas and for the opportunity to leaving this string group of men