Tag: Dogpile

A mighty 17 braved the rain to make their day count.  Here is how we did it:

Warm up COP

The Bronson:  48 of the following exercises, followed by a 100 yard sprint, a 10 yard army crawl, and a recovery run back to the start:  SSH’s, merkins, burpees, LBC’s, and jump squats.

Add One:  4 teams of 4.  Line up so that 2 teams face each other.  A pax number says an exercise and both teams do one.  Another pax number says another exercise, then all pax does both.  Keep adding an exercise until two pax on a team mess up.

Amphitheater 11’s (animal addition):  10 monkey humpers at bottom, 1 crunchy frog at top.  Rinse/repeat adding one at top and subtracting 1 at bottom until reversed.

3 minutes of Mary, Goldberg style.

Ok, so it’s Lab Rat’s birthday….48 years young.  I also forgot to mention that this is close enough to my 3 year anniversary to call it a done deal as well.  Yay me!  Bronson on my birthday is always a crowd pleaser.  The logs made another appearance today (from Wdog), even if they were merely used as lawn ornaments.  Goose made the astute observation that the field cones he keeps in his car would serve the same purpose and be easier to place.  Touche’, Goose, touche’…. The pax seemed to be entertained enough by them to carry them all the way to the amphitheater without my knowledge though.

While in the amphitheater, a horny barred owl came over to make some mating calls….which spooked several of the pax to the core.  If you havent heard this sound, it’s understandable.  It sounds like a woman screaming, only for much longer.  Google it.  Im not sure Wilson still believes me or not, but that’s what it was.

Props to the New Market GoRuck team for their pre-game and all the guys that did the CSAUP today.

No apology of the week on my birthday.  Come on, cant I have one day!!!! Geez people….

Lab Rat apologizes….

33 Warriors posted to Dogpile to celebrate another glorious day on this earth as well as a last Fudd Dogpile Q….for a while at least.  Here’s how it went down:

Mosey to the Ampitheater for COP:

SSH x 30

Don Quixote x 10

Merican x 15

Freddie Mercury x 20

Crunchy Frog x 15

Arm Circles forward then back, x 10 small & 5 big

Mosey to bottom level of Amphitheater for ascending 1472’s:  while ascending the amphitheater levels from the bottom, do the following on each step…..1 burpee, 4 incline merkins, 7 Tron squats, and 2 decline merkins.  Repeato on each step/level to the top, touchdown Al Gore in the circle while waiting for the six.

Mosey to Burpee Lake for a 1472 continuation tour around the lake.  Running clockwise around the lake, stop at each lightpost to do the following:  1 burpee, 4 crunch frogs, 7 LBC’s, and 2 SSH’s

Mosey to the Carillon field for a Tunnel of Love followed by a Bridge of Hate.

Mosey back to the flag for Numberama, Namerama, Announcements, and YHC took us out.

NMS:

Anticipation was high today as most of the PAX were expecting this to be Fudd’s last Q in Richmond.  Rumors have been swirling for some time now as to when Fudd would actually be moving.  Now that he has a contract on his house, the rumor mill has picked up in its intensity.  Is he moving next weekend or waiting until next summer?  Is this his last Q in RVA or just his last Dogpile?  No one seemed to get answers that satisfied so instead we went to watch Kubota do 15 burpees with Vinny closely observing.  Time quickly evaporated and 6am was suddenly there, and off we went.

YHC had never done a COP in the Amphitheater, and it did not disappoint.  Swirly is right……there’s nothing quite like hearing the PAX in cadence calling out SSH’s to start out the day.

Fudd’s first F3 workout was on Oct. 2nd at 45MOM……1,472 days ago.  In honor of this being Fudd’s last (?) dogpile Q for a while, the workout theme of 1,472 carried the day.  Both the amphitheater evolution of 1,472’s and the Burpee Lake 1,472’s lasted quite a while so that by the time the PAX started to mosey back towards the flag from Burpee Lake, there was only 10 minutes until 7am.   Just the right amount of time for a quick tunnel of love and bridge of hate on the field.  Fudd made sure the PAX did the tunnel of love “by the book” which involves having each PAX face another man across from them and lock arms, and then assume the squat position.  Each man pairing up down the line in this fashion creates the tunnel that the PAX each takes a turn or two crawling through.  We made it to about the 50 yard line before YHC called an audible because we needed to do a bridge of hate.  Fudd was the first Q to bring the tunnel of love to RVA as well as the Bridge of Hate.  The tunnel of love was a success but the initial BOH was not.  YHC heard many complaints for weeks after that and it has not made another appearance since, until today.    After hearing of F3 Hampton Roads having success recently with the BOH, YHC couldn’t let this opportunity pass to give it another try.  This iteration seemed to proceed with more success, and it was truly hilarious to watch each of the PAX get transported down the line via each of their brothers raised hands while listening to the colorful comments being thrown about.

YHC has been blessed beyond measure to have been a part of F3, mostly because of the friendships he has made but also because of some awesome experiences along the way.  Regardless of whether it happens next week or next summer, Fudd and his family will indeed by leaving the RVA area to settle somewhere else for another adventure.  In recognition of that transition, YHC wanted to leave the PAX with something special to remember him by, other than just the BOH.  So he read his favorite quote of all time to the PAX just prior to the BOM today.  It was spoken by an Indian Chief, Tecumseh, who was a warrior chief of the Shawnee nation:

“So live your life that the fear of death can never enter your heart.  Trouble no one about their religion; respect others in their view, and demand that they respect yours.  Love your life, perfect your life, beautify all things in your life.  Seek to make your life long and its purpose in the service of your people.  Prepare a noble death song for the day when you go over the great divide.  Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place.  Show respect to all people and grovel to none. When you arise in the morning give thanks for the food and for the joy of living.  If you see no reason for giving thanks, the fault lies only in yourself.  Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.  When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way.  Sing your death song and die like a hero going home.”

Peace be with you my brothers.

Fudd out

26 men and 2 young ladies came to Dogpile to start the weekend The Hard Way.  This is what we did:

Run a mile, stopping a couple of times for some exercises.  (Fire Hydrants, LBCs or WWIIs)

End up at Carillon field for a The Hard Way.  Run across field stopping at the 25, 50 and 75 yd line to perform six of the called exercise.  Proceed to 100 yd line and return stopping at same points to perform called exercise.

Round 1-merkins

Round 2-merkins, squats

Round 3-merkins, squats, WWIIs

Round 4-merkins, squats, WWIIs, Carolina Drydocks

Round 5-merkins, squats, WWIIs, Carolina Drydocks, Lunges

Round 6-merkins, squats, WWIIs, CArolina Drydocks, Lunges, Burpees

Run a mile stopping a couple of times for exercises.  (LBCs, planks, run up backwards,)

5 MOM at flag.

Numberama, Namearama, 7-11 took us out.

Announcements-Run with Healing Place Saturday mornings-see Swiper.  Marmaduke is collecting coats

NMS: Last year on what would have been my father’s 81st BDAY, YHC introduced The Hard Way to the F3RVA PAX.  The Hard Way is a Thank You from my father for F3RVA honoring him at all the workouts the day after is death.  The Hard Way is also a way for YHC to say Thank You to the F3RVA PAX for the friendship, fellowship and support during the time YHC was dealing with my father’s Alzheimer’s and death.  As 7-11 said during the prayer, it is important for us to not seek the easy way of accomplishing a task.  We need to approach our lives knowing that there is only The Right Way regarding our families, parenting, jobs, friendships,etc.  I still draw much inspiration from my father, and last year I posted the eulogy I wrote and delivered at my father’s funeral.  Sometimes, when I am having a bad day or face a tough decision, I re-read The Hard Way to settle my thoughts and realize the correct path to take.  See below.

Happy Birthday POP.

Circle K

The Hard Way

Pop, Dad, Coach, Friend, Cadet, Marine.  These are just some of the names Dad answered too.  The operative word here is “Answer”.  Every time and for any reason, Dad would always answer a question or address a need.  Sometimes, you might not have liked the answer you received, just ask some of the umpires during his time coaching or I can certainly attest to not liking some of his answers to my questions.

Everybody knows that Dad had his “own” way of doing things.  His “own” way was very particular and structured.  Some people may have the idea that Dad was stubborn or bull-headed.  Just like the rest of us, Dad may have been a little stubborn, but when it came to accomplishing a task, Dad knew only “The Hard Way”.

Let me tell you a little about “The Hard Way”.  If Dad identified a task, or if a task was assigned to him, Dad would always approach a task the same structured way:

• Every task was treated with the utmost seriousness. No matter how small or large the task.  Each task was tackled with complete Commitment.
• The accomplishment of every task started with precision planning. This included what materials were needed and who was responsible for completing the necessary steps.  The plan was always adaptable depending on the situations that would develop during the course of the plan.
• Carrying out the aforementioned plan was always performed with maximum effort. Half-hearted effort was not tolerated.
• Upon successful completion of the task, Dad displayed a humble pride. Dad never boasted of his accomplishments.
• On occasion, Dad would not complete a task successfully. While that was not part of the plan, Dad would always learn from his mistakes and try to ensure that others would learn from his mistakes as well.

While I could further describe “The Hard Way”, I think everybody gets the picture that “The Hard Way” could also be described as “The Right Way”.

Now that I have described “The Hard Way” a little, where did Dad learn “The Hard Way”?  Dad learned “The Hard Way” partly from the era he was born into and “The Hard Way” was definitely instilled in him at an early age through his family.  But Dad was absolutely exposed to the principles of “The Hard Way” in a formal fashion at The OLD John Marshall High School.  It was here as a member of the Cadet Corps, Company ‘F’, that he was enveloped in a setting that espoused, expected and demanded attributes such as : Duty, Honor, Country.  The young men of The Cadet Corp are expected to learn and incorporate attributes such as these in their teenage years.  A perfect illustration of what Dad learned as a member of the Cadet Corp is contained in the words of The Cadet Prayer.  A portion of The Cadet Prayer contains the following phrase:

“…Encourage us in our endeavor to live above the common level of life.  Make us to choose the harder right instead of the easier wrong, and never be content with a half-truth when the whole can be won…”

After high school, Dad enlisted in the United States Marine Corps.  It was here “The Hard Way” was literally drilled into every fiber of his being.  While in the Marine Corps, the following values were ingrained into Dad’s “The Hard Way”:

• Honor This is the bedrock of our character. It is the quality that empowers Marines to exemplify the ultimate in ethical and moral behavior: to never lie, cheat, or steal; to abide by an uncompromising code of integrity; to respect human dignity; and to have respect and concern for each other. It represents the maturity, dedication, trust, and dependability that commit Marines to act responsibly, be accountable for their actions, fulfill their obligations, and hold others accountable for their actions.
• CourageThe heart of our Core Values, courage is the mental, moral, and physical strength ingrained in Marines that sees them through the challenges of combat and the mastery of fear, and to do what is right, to adhere to a higher standard of personal conduct, to lead by example, and to make tough decisions under stress and pressure. It is the inner strength that enables a Marine to take that extra step.
• Commitment This is the spirit of determination and dedication within members of a force of arms that leads to professionalism and mastery of the art of war. It promotes the highest order of discipline for unit and self and is the ingredient that instills dedication to Corps and country 24 hours a day, pride, concern for others, and an unrelenting determination to achieve a standard of excellence in every endeavor. Commitment is the value that establishes the Marine as the warrior and citizen others strive to emulate.

The integral part of the Marine Corps Values is that each and every Marine is expected to possess these values.  Not for the benefit of the individual Marine, but for the betterment of the Corps as a whole.

After Dad’s active duty service to our country, Dad continued serving through the Marine Corps Reserve.  In addition to that, Dad did what was expected of a Marine, he gave “The Hard Way” away to those he associated with on a daily basis.  How did Dad give “The Hard Way” away?  By raising Michele and I in a caring, loving and demanding fashion.  By mentoring countless numbers of youngsters through coaching baseball and football in a manner that pushed us to our limits, all while teaching us valuable life lessons along the way.  By exhibiting dedication to his family and showing others the definition of support, as his wife battled cancer.  By demonstrating loyalty and adaptability by working for the Federal Reserve Bank of Richmond for 37 years.  I could continue for hours about how Dad exposed others to “The Hard Way”.

It has been said that I am as strong-willed as Dad.  It took me many years into adulthood to realize that “The Hard Way” really is “The Right Way”.  In closing, I would like to share an anecdotal story.  Occasionally, I may make a smart alleck comment to Kay or I may act with a mannerism that resembles Dad.  Kay usually responds with “that sounds exactly like something your father would say” or “you are acting exactly like your father”.  May standard response is always the same and consists of two simple words : THANK YOU.

24 Strong attacked DogPile in the gloom this morning.  Shovel Flag was planted and all PAX were ready to roll at 6:00AM sharp, BOOM!  Let’s mosey!

Circle up at the near Carillon traffic circle for:

KUBOTA Q!

COP:

Helicopters x 15

Don Quixotes x 10

Imperial Walkers x 15

Pickle Pounders x 10

LBC’s x 10

hop over into the Amphitheater for:

Mow the Grass Triple Check:

Partner 1 – Hallelujah Run up the steps to the top and back down

Partner 2 – Derkins with feet on the bottom step

Partner 3 – Freddie Mercury’s

Kubota passes the Q to:

UPCHUCK Q!

mosey to far Carillon traffic circle for:

Golden Triangle:

Polar Bear Crawl to first corner

Run down road to second corner and perform 25 LBC’s

Backwards run up road to third corner and perform 25 reverse crunches

3 Rounds!

hold six inches in traffic circle to wait for the six.

Upchuck passes the Q to:

GARBAGE PLATE Q!

Mosey over to the stage behind the Carillon for:

Slip in the Mud Triple Check:

Partner 1 – Perform PLT’s

Partner 2 – Spot partner performing PLT’S

Partner 3 – Run 100 yards or so to tree line and back, slip in the mud.

Plank-a-rama

2 Burpees OYO because someone joked about something and Garbage Plate didn’t like it….I think???

mosey over to Rusty Cage for:

Grab Some IRON Triple Check:

keep same partners

Partner 1 – perform 7 pull-ups

Partner 2 – perform dips

Partner 3 – perform alternating shoulder taps in plank position

Garbage Plate tosses Q to:

HELIX Q!

Mosey back into the Amphitheater for:

Mow the Grass Box Jumps:

1 x Box Jump on step 1

2 x Box Jumps on step 2

3 x Box Jumps on step 3

Continue all the way to the top with 18 x Box Jumps on top step.

Plank-a-rama and SSH to wait for the six.

Mosey back to the flag where Helix tosses the Q to:

PHONICS Q!

3 Minutes of Mary:

Carolina Dry Docks transitioning into Merkins x 10

Left Side Plank Hip Dips x 10

Reverse Plank Hip Dips x 10

Right Side Plank Hip Dips x 10

Plank and hold 2 Inches from ground for 10 count

BOOM!  Done!

COT, Numberama, Namearama, Announcements and OBT took us out!

Announcements:

Please donate any Winter jackets, sweaters, coats to a cause that Marmaduke is collecting for.

Hoedown 1 Year Anniversary in this Monday!  Lockjaw has the Q.

CSAUP is on Oct. 20th at Forest Hill Park

Kubota and Gumbo are running and finishing the Richmond half-marathon on Nov. 10th.

It looks like Flange has his VQ at 45MOM on Oct 25th!  BOOM!

NMS:

What a great morning for an old fashioned beat down!  Cool, crisp, fall air with hardly any humidity!  Couldn’t ask for any better conditions, well, except for the tall grass issue that has plagued Dogwood Dell for the better part of the Summer and Fall.  The PAX did their best not to get lost in the grass in the Amphitheater.

YHC had noticed on Tuesday that the Q sheet was empty for today’s Dogpile and YHC hated seeing that.  We all know that PuppyPile was happening today and usually when there is a PuppyPile, the PAX’s numbers are low for DogPile, and totally understandable because of the 2.0’s.  Well, YHC knew that he would not be attending PuppyPile because of his having to go to work immediately after DogPile, so no 2.0’s for him.  YHC took the DogPile Q with the intention of there being a low turnout and thus having a Hot Potato style Q.  Alas, the F3RVA PAX never disappoints!  24 STRONG, BABY!  BOOM!  Plus it looked like a great PuppyPile PAX, as well (MARV to write about that later!)

T-Claps to Upchuck, Garbage Plate, Helix and Phonics for taking the unexpected potato and running with it.  And RUN we did!  3.2 Miles on my Garmin when we finished up.  Great job!

Helix and Swirly just absolutely killed the Box Jumps!  Helix looked like a Kangaroo on those steps!

Thanks to OBT for taking us out with a great prayer.  Also, Happy 48th Birthday to OBT!  Hope you have a great one!

Way to work to everyone this morning!  Everyone looked strong physically and mentally.  Let’s take this strength and energy out into our daily lives and help others and help make this world a better place!

Kubota

keep posting!

May it please the court (Wilson told me to talk like I’m addressing the Supreme Court), 40 posted to show the greater Richmond area school systems how its done. Rain or shine. Dogpile was not cancelled on Tuesday. The show must go on. Here is how it went, and/or was supposed to go.

COP: Helicopters x 10 / LBCs x 10 /Scorpion Kicks x 10  – ALL IC

THANG: 20 two count merkin burpees at the flag. Mosey to Police Memorial. 20 Apollo Creed burpees (10 each arm). Mosey to the tennis courts. 20 Flying Squirrel burpees. Crab walk 11s with WWIIs and LBCs – doubles line to doubles line. Triple Check 1: tennis court line tracers – all lines out and back … finish where you started. Paired with squats and SSHs. Triple Check 2: PLTs and suicides – end lines only – two courts across. Partner up: Wheelbarrow from doubles line to doubles line; one court. Switch and repeat. Backwards wheelbarrow from doubles line to doubles line. Switch and repeat. Mosey to the VITA course. 5 heels to heaven at each exercise station until we reached the road. 20 (F3RVA) regulation burpees. Back to the Flag.

Mary: 101 flutter kicks IC

Wilson took us out.

Announcements: 4 year anniversary at Dogpile on Saturday to be followed by a 7:00 VITA course relay. Also at 7:00, Johnsonville will be leading a separate/second Dogpile bootcamp for FNGs or whoever else would like to join. 8:00 starts the cookout. See Phonics.  9/29 – Puppy Pile. 10/20 – CSAUP at Batteau. 7:00 a.m. start, I believe.

NMS: It was great having 40 guys (and gal) out to Dogpile today. Supposedly the most well attended Dogpile of 2018. 39 would’ve been a better number. Love you Wilson! The “hurricane” cancelled all of the weekend activities, leaving the PAX with nothing else better to do than join YHC for a beatdown. The plan went mostly as intended, but some silent audibles were definitely called.The 101 flutter kicks at the end were your parting gifts for being such a good audience.

At ETs TYA asked me if I kept everyone under control, to which I replied, maybe, somewhat, not really. To which he replied, “that’s what I heard” followed by the classic TYA laugh. Also, Wilson offered to take me to Q school. Do they teach kickers how to miss wide right there? YHC hopes everyone had a great time today, despite the – at times – herding of cats. I know I did. Oh, and Swirly bought oats for his balls.

Res Ipsa Loquitur – the beatdown speaks for itself.

P.S. Glad to have One Call with us today from Myrtle Beach. I hope you and your folks down there make it through unscathed. Let us know if we can help a brother out.

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 10 (a TYA favorite, though no one could perform them like he does)

Imperial Walkers x 10 (Ollivander recommends)

*****5 Minute Alarm!!!  5 Burpees for Rosie!!!***** (recurring theme. 5 Burpees every 5 minutes. 12 x 5 = 60! Thanks, Rosie, your the best!!!

Copperhead Squats x 10 (Swiper loves)

Don Quixotes very slowly x 10 (Saab, need I say more?)

Crunchy Frogs x10 (per Rosie, YHC hates these)

mosey into Amphitheater for:

Amphitheater Work:

To honor Swirly, we performed 5 Incline Merkins on each step going up (90) and 5 Dips on each step going down (90).

Nice, long, straight back, plank at the bottom and then go into (10) Alternating Shoulder Taps in cadence for Swiper.

Perform 1 Box Jump Burpee (18) on each step going back up for Big Tennessee (OUCH!)

Total of 208 reps to equal the 208 miles that our boys are running in the BRR!!!

Trot over to the Carillon Field for:

Proper Dora for Lab Rat who was actually running one of his legs at that very moment!

Partner up and perform:

100 x Merkins

200 x LBC’s

300 x Squats

Partner runs the length of the field and back.  Flap Jack.

mosey over to the Rusty Cage for:

Rusty Cage work

Partner up and perform 3 sets of 5 Jerkins each partner to honor (Screendoor, our brother from F3 Hampton Roads)

Keep your partners and perform 1 set of 5 Burp-Up’s each while partner is performing WMD’s (Wide, Regular and Diamond Merkins) Thanks, Gomer Pyle!!  Brutal!

recover run down the Pipeline trail to the Pumphouse Road for a favorite of a lot of the BRR Runners:

Pipe Loop Triple Check

TYA loves a Triple Check

TYA, Saab, Swirly and Circle K love the Pipe Loop

Partner One runs the Loop

Partner Two Bear Crawls curb to curb and performs Incline Merkins on each curb (Bleeder loves his Bear Crawls)

Partner Three is performing more Imperial Walkers for Ollivander

mosey up the road to the grassy hill past Love Hill for:

Partner Carries up the hill to the first stone building – This was to honor Shakedown, Lug Nut and Flipper who are the drivers, logistics and support team for our runners.  Those guys are figuratively carrying our runners on their backs, so we are going to literally do the same thing!  Our boys can’t run the BRR without them! 

Run back to the flag just in time to end with the last Burpee Timer!  Thanks again, Rosie!

COT, Numberama, Namearama, Kubota took us out.

Announcements:

Need a Q for PuppyPile on Saturday, September 29th.

4 Year Anniversary on September 22nd at Dogpile!  6:00am Boot Camp followed by a 7:00am VITA course race followed by a cookout??

Slurpee has Breaking Bread on Sunday, September 23rd.  If you would like to help, contact Slurpee.

Watch out for Gumbo and the Ghost Flag!  It may be coming out soon!

NMS:

About six months ago, Kubota signed up for this Q not realizing it was during BRR.  When he realized that it was the same weekend, he decided to come up with some sort of BRR theme.  In going back to last years back blast during the same weekend, he noticed Gumbo had pretty much done the same thing, so Kubota didn’t want to take it away from Gumbo in case Gumbo just forgot to sign up for that date.  Either way, we decided to Co-Q it which worked out great.  The whole point was to honor our BRR team at the same time we were beating ourselves down.  This was definitely accomplished.  There was a lot on the big laminated weinke that we had to try to finish.  Most of it was done.  The Triple Check had to be cut short, but that was about it.

Kubota, Gumbo and Slurpee arrived to the AO early, but not “Swirly Early.”  We left his parking spot open to see who would dare take it.  Well, here comes “Little Blue” and there goes “Little Blue” parking in “Big Blue’s” spot.  Only fitting that that would happen!  The Burpee Timer that Rosie recommended was a big hit and seemed to strike at the best of times!  It went off during the Box Jump Burpees, it went off during the Burp-Ups, it went off during the Partner Carries, if went off every freakin’ 5 minutes!  That was so much fun, we should do it at every workout from now on!  It was awesome that we were able to time Lab Rat’s Proper Dora at the same time that he was running one of his legs at the BRR.  Shakedown had texted us before we started that Lab Rat would be running during that time frame.  Also, Shakedown was able to companion run with Lab Rat during that leg.  I wonder if there was any Mumble Chatter during that run???  We think Shakedown ran with Lab Rat so Lab Rat didn’t have to talk to the trees while he was running alone.  Also, all the Mumble Chatter during the beat down was dedicated to Lab Rat (actually, there was little mumble chatter due to low oxygen levels and no rest or 10 counts.)  Helix and Malpractice were smoking the run during the DORA!  Box Jump Burpees in the Amphitheater are a new fan favorite, right?  Wilson loved the tour of the AO and the running in between to get from one place to the other. It was great to see JTB (John The Baptist) back out in the gloom.

The PAX this morning killed it and rolled through the exercises and routines with a lot of hard work and stamina!  Way to work, guys and you are better men because of what you did this morning.  Be thankful for all that you have and the opportunities you have been given.  Everyone is proud of our BRR team and your representing F3RVA!  Stay safe and don’t consume too many colbeers on the way back!  Have a great rest of the weekend, gentlemen!

Kubota                                              Gumbo

keep posting!                                    no more Gumbo for you!

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 find a wall………………….then find the song The Bleeding from 5FDP and you’ll be able to bench 380. 🙂

26 strong men and one incredible young lady got right into the action. NO COP! Too much to accomplish. Head directly to the stage. Wait….is there a dude sleeping on MY stage. Did he not get the memo??? Audible – circle up in the enter area right in front of the stage. If he’s gonna take MY stage we are gonna make it hard to sleep.

Here are the exercises. Many thanks to Vinnie for being the ring girl this year. YHC still loves ya.

Partner Shoulder Press, Monkey Humpers, Arm Circles (who knew that would be so damn hard), Partner Leg Toss, Active Dead Cockroach – Partner Hand Punch, Imperial Walkers, Calf Raises, Shoulder Tap Merkins, Squats, SSH, Alabama Prom Date, 6 Inch Hold & LBC’s.

Lots of mumble chatter early on today and lots of catching up with PAX who you might not have seen in a while. Who knew THE Carpenter & YHC were born in the SAME hospital in Summit, NJ? It was cool to hear where everyone was born and what high school they went to (some were sounding a little attached to the high school years). For those who missed this workout, Posh actual spoke during the workout! LOL

THE Carpenter took us out.