22 of F3RVA’s finest posted at Dogpile this morning to honor the 12 runners and 3 support personnel that made up the 2018 F3RVA BRR team!  Gumbo and Kubota had been gathering input from the team members for the last few weeks of things they like to do at a Dogpile beatdown.  That input was then choreographed into the following beatdown: 6:00am sharp!  Let’s mosey!  To the near traffic circle at the Carillon while the policeman watches us for: COP (short and sweet, we have a lot to accomplish): Invisible Jump Ropes x 10 (a Circle K favorite) SSH x…

That’s right! BRR is NEXT week. That means it’s time for the Wilson NO Running – Stage Ground & Pound workout. OK – YHC needs to get this out first thing. The music selection and volume was not great. It will be corrected for next year. In fact, I am thinking of testing it a few times throughout the year…………be warned. YHC was really excited to try some new things this year – Partner Exercises. That whole odd/even struggle with YHC was happening even before we started. The video attached is one of my favorites from 5FDP. Enjoy. Swirly go…

16 Non PuppyPiler, arrived at another glorious sunny and 70 morning in RVA for a Saturday edition of the Iron PAX challenge. The coupons were dropped off, the Giant Weinke was written, and the shovel flag was planted in its normal hole. This is how it went down: Slaughter Start – 10 Burpees OYO Mosey down the road to the center on the opposite side of the Carillon COP (ALL IC) SSH, DQ, Helicopters, LBC’s, Merkins, Arm Circles Mosey to the field in front of the Carrillon. The PAX found coupons waiting for them THANG Week 3 Iron PAX Challenge (As…

26 strong posted for a Dogpile beatdown this morning and here is how it went down. Warm up’s in the Amp Theatre : SSH’s, Helicopters, Windmills, IW’s, LBC’s Flutter Kicks Up the steps :  incline merkins and SSH’s at each step – add 1 each step to the top 1-18. Pole Smoker Indian Run : 4 pole smokers then run to the end of the line while pax does flutter kicks, 6 inches, and Freddy mercury. Indian Run to the Rusty Cage. Rusty Cage : Partner up : 10 Dips, 7 Jerkins = 3 sets – 5 overhead pull ups…

25 strong converged on DogPile this fine morning trying to better themselves and also trying to take the Ghost Flag!  The PAX were treated to a beautiful sunrise, as well, during the beat down.  Speaking of beat down, this is how it went down: Mosey to the near side Carillon traffic circle for: COP: Helicopters x 15 Imperial Walkers x 15 Arm Circles x 15 forward and x 15 backward LBC’s x 20 5 Burpees OYO mosey into Amphitheater for: 5 Incline Merkins on each step going up 5 Dips on each step going down Plank-a-rama at bottom Staying…

Yes, it is true. YHC wanted to lead the PAX across the river today but rains up river, concerns from M’s, and overall safety lead YHC to have a “normal” Q for Dogpile this morning. Upon arrival, 3 regular PAX members and a upcoming 1st classmen at The Institute were ready to go. Shovel Flag was placed and mumblechatter in The Gloom was on!! 22 men arrived this morning for a mo fo booyah Q!!! 0600….time to mosey! COP….x10 Russian Soldiers, 1 Burpee. x 14 (10 small, 4 big) forward and backward arm circles, 2 Burpees. x 15 SSH, x…

Nineteen brave men arrived at Dogwood Dell this morning for perfect weather and a beatdown.  This was YHC’s first attempt at an hour bootcamp.  This is what occurred. The Thang COP – All IC 5 Burpees on your own SSH Arm Circles  – Forwards and Reverso Backwards Lunges Helicopters Don Quixotes Ball Dippers Merkins Angled Knee Jumps Foot to Hand Mountain Climbers LBCs Sitting Freddie Mercuries American Hammers Merkins Drop to 2 inches – Merkins Normal Plank – Merkins 5 Burpees on your own Mosey to Pump House Drive Field Run of Shame Triple Check – In groups of 3,…

16 soldiers rolled into Dog Pile on a cloudy morning hoping to stay dry (from the rain) COP- SSH x 20 DQ x 10 Copper Head Squats x 10 Arm Circles x 15 (2) LBCs x 20 Merkins x 10 Helicopters x 10 Burpees x 5 OYO Mosey to Bowl Behind Stage Dora – Runner and Partner Excercises 100 Hand Release Merkins, 200 Squats, 300 LBCs Mosey to  Amiptheater 11s Decline Merkins at Bottom, Incline Merkins at top Audible halfway through and Plank at top Mosey to Field Indian Exercise length of the field Divide into 2 lines.  Pax line…

Vingt-Quatre (avec un FNG) posted on a beautiful Saturday morning for a Bastille day beatdown at Chienpile and figure out what a French theme would entail.  Here is what we did: COP – SSH, Helicopters, Merkins, Freddy Mercurys, Scorpion Kicks, Don Qs.  Head to Amphitheatre for: Bastille Day celebration.  Original day was 1789 so we did:  Burpees up each step for the 17 then back down and 5 V-Ups per steps until last step where we did 4 to get to 89.  Then head down love hill and over to Pipeloop. Partner up for Classic Dora:  100 Merkins, 200 Jump Squats,…