Tag: Dogpile

With the time change firmly in our past, 34 warriors and 1 FNG were greeted with sunny skies and 70 degree weather. With 3 minutes to spare before go time, YHC hastily arrived and we headed out in the gloom for a beatdown that went something like this:

COP / Warmup: Imperial Walkers x10 IC (which I mistakenly started out doing Imperial Squat Walkers until corrected). Cherry Pickers x10 IC. Russian Soldiers x10 IC. 10 Burpees OYO.

4×50’s. Run 1 loop, do 50 merkins. Run a 2nd loop, do 50 squats, Run a 3rd loop, do 50 LBC’s. Run a 4th loop, do 50 Monkey Humpers. Plank until done with Swirly leading.

Burp-n-Pull at the Rusty Cage. Mosey to the Rusty cage where it was a little darker than I considered. Yet like brave warriors, we pushed through. Do 1 pull-up, run to the fire hydrant, do 1 Burpee. Run back. Do 2 pull-ups, run to the fire hydrant, do 2 Burpees. Pyramid up until you reach 5 and then pyramid back down. Hardywood led us in some Mary as we waited for the PAX to finish.

Dora at the Amphitheater. After a lot of mumble chatter from Wilson about the amount of running, we went to the Amphitheater for a Dora. The running part was up and down the Amphitheater, with the exercises being 100 Merkins, 200 Squats, and 300 LBC’s. Plank until done with Swirly leading.

Burp-n-Merk at the Carillon. We wrapped up our time at the Carillon where we ran across the field and did 1 traditional Burpee with 1 push-up at the bottom. Run back and a do 1 Burpee with 2 push-ups at the bottom. Pyramid up until 5. Plank when done.

Mosey back to the flag for 60 seconds of Burpees OYO. Number-a-rama. Name-a-rama. Gomer Pyle took us out. SOJ won the Ghost flag.

Announcements. This coming Saturday’s DogPile workout will start 1 hour later at 7am. There is talk of a pre-workout launching from ET’s. Look for a preblast for details. I think there were other announcements, but I forgot. So add them in the comments section.

NMS. This was my first DogPile queue and I was grateful to lead you fine men on a running heavy beatdown. I like to keep my queue’s simple: Run, ground-n-pound, repeat. I appreciated the friendly mumble chatter, especially from Wilson. So I partnered with him on the Dora so we could suffer together. Thanks to Swirly and Hardywood for helping me out at the end with Planks and Mary while we waited for the PAX. You guys are great leaders. It was great seeing Greenbow back after the birth of his son.

We also welcomed an FNG from New Market, also named Wilson (real name). I apologize to all as my naming leadership is pretty poor and today was no exception. It didn’t help that Wilson kept yelling at me to hurry up and choose. With no good names flowing out, I postponed the decision until we had a more fruitful discussion at ET’s, where we discovered that FNG is a dancer. This led to proposals like Swayze (Dirty Dancing), Carlton (Fresh Prince of Bel Air), Danny Kaye (Christmas Vacation). Hardywood lobbied for Carpetbagger (Northerners who come to the South). As a fan of Christmas vacation, I’m going with Danny Kaye.

The time at ET’s was full of laughs, hot coffee, and tasty (albeit slightly overpriced) food. The new CSAUP challenge was also issued at TYA’s table to anyone who could row 2000 meters in 7 minutes. Circle K is 0 for 5, but Swirly is ready to step up to the batter’s box (in more than one way) next.

Have a great weekend and see ya in the gloom!

Ollivander

32 Triple Check Champions drove, rucked and/or ran to Dogwood Dell in the gloom to attend a Kubota DogPile beatdown. This is what transpired:

Mosey down to the far end of the Carillon field for:

COP:

Helicopters x 15

Cherry Pickers x 15

Don Quixotes (Saab speed) x 10

Russian Soldiers x 10

Plank Jack Merkins x 10

Skip down to the Carillon end of the field and head over and into the Amphitheater for:

TRIPLE CHECK # 1

Partner up with PAX that you normally don’t partner with and complete the following:

Partner 1 – Hallelujah Run up and down the Amphitheater steps

Partner 2 – Elbow Plank

Partner 3 – Plerkins from the back of the planking partner

Head out of the Amphitheater and mosey over to the Penny Stage for:

TRIPLE CHECK # 2

Keeping the same partners, complete the following:

Partner 1 – Run and touch 5 different trees each round

Partner 2 – Receiving end of Wilson’s Dying Boxing Cockroaches

Partner 3 – Throwing the punches!

Mosey over to the Rusty Cage for:

TRIPLE CHECK # 3

With same partners, perform the following:

Partner 1 – Jump Squats

Partner 2 – Jerkins x 7 each round

Partner 3 – Hold Partner 2’s legs during jerkins

Al Gore for the 6, then roll down the trail to the bottom of the Pipe Loop for:

TRIPLE CHECK # 4

Keeping same partners, complete the following:

Partner 1 – Run Pipe Loop

Partner 2 – Partner Leg Tosses

Partner 3 – Throw Partner 2’s legs down during PLT’s

Spit leads PAX with 6 inches, 45 degrees, 90 degrees while waiting for the 6.

Run down the road and up the hill to the Bath House or whatever that building is.

Line up and Bear Crawl 20 yards and then Crawl Bear back. Then Lunge 20 yards and Reverse Lunge back. Then High Knees for 20 yards and Reverse High Knees back.

TIME UP! Back to the flag!

COT, Numberama, Namearama, Announcements and YHC read a poem about looking ahead and not dwelling on the past. Spit finished with a nice prayer.

Announcements:

Bootleg is attacking and completing a 50K trail run today! Well Done!!

Growruck is in 2 weeks. DREDD is leading the DogPile that morning and it is a 7:00am. It will not be as tough as YHC’s beatdown that you just experienced!

Prayers for a lot of sick and injured PAX members and families.

Prayers for Wild Thing and his M. She just had a tumor removed from her brain this past week. Please help them out if you can!

Slurpee has Breaking Bread on Sunday, March 24. YHC is helping, but more help is always needed. Please sign up for future months!

There will be a Roller Coaster run/HDHH on Wednesday April 3 at Palani Drive at 5:30pm. See YHC’s PreBlast.

NMS:

What a great morning for runs, rucks and beatdowns! This is the last DogPile before the time change which will make it dark again for the next few weeks. Getting the Pipe Loop in was a must even if it was a little damp. Having a tree fall down across it made it even better so we could have an obstacle to hurdle while we were running it. Lots of changes/construction down at the bottom of it which made things a little more interesting.

It was a triple check kind of morning. YHC has been wanting to do a whole partner workout for awhile, so this morning felt like a good time to do it. Also, to get to know some unfamiliar PAX better by partnering up with different guys. A 5th Triple Check was planned but not started because of time. YHC induced a few laughs with Flatline-like cadence during COP. Then he induced more laughs with his accent during poetry reading time.

Welcome to Boarhog and his dog, Tripper visiting from Lake Norman, NC. Most energetic and well trained dog YHC has ever seen. He will sleep well tonight.

Breakfast Club had 10 strong this morning and changed the route a little by adding a jaunt around the lake to the route. If you have not experienced this yet, please do so. It’s a great feeling running with Old Glory and having people beep their horns at you. You may also get your picture taken by Shakedown!

ET’s highlights include a conversation about Goat Sperm. There was discussion about planning for the Fall Retreat(no guns, but gasoline, wood pallets and a lighter are allowed.) Also, Saab misses his childhood pet cat, whose name was Pussy Cat…..

YHC thanks all of you for coming out and working hard this morning! It is always an honor to lead this fine group! Have a great rest of the weekend, all and don’t forget about YHC’s poetry reading and to focus on what’s ahead of you and not what’s behind you!

Kubota

keep posting!

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