Tag: Dogpile

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

29 of the finest men in F3 including an all week visitor for NC and 4 Ruck beast, arrived on the last Saturday of 2018 to review how great this year was.

The ruckers dropped off Swirly and when off their way for another hour then the PAX got to work

This is how it went down.

This marks the 52nd Dogpile of the Year.

Slaughter Start – 52 (2ct) American Hammer

Mosey to the far circle

COP (ALL IC) –  20x SSH, 18x DQ, 20x Hillbillies, 18x Merkins, 20x LBC’s, 18x Dying Cockroach,  20x Arm Circles (large only/forward), 18x Arm Circles (large only/backwards)

THANG

Q DATA – We had 119 Different people Q this year and Lockjaw had the most with 90 = 209

Native American Run – Heading down to the Pump House, Up Love Hill, and down to the Rusty Cage. The member of the PAX at the end of the line does 5 Merkins then tab the next guy. That guys does his Merkins and tab the next guy. The PAX makes sure to let the person at the end of the line know the total Merkins. Rinse and Repeat till we reached 209.

DOWNRANGE DATA – We had 23 different downrange post this year with the farthest being TYA and Circle K’s post in Guatemala which is 2,886 miles or 52 hours by car

Rust Cage – Partner up 52 Pull Ups as a pair and 23 Jerkins each

Mosey to the “Bowl”

AO DATA – The PAX posted at 50 different AO’s (with Downrange counting as one) this year with Dogpile having the largest average number at 25.5

Merkin Hill – Starting with 5 Merkins at the top then 5 more at the bottom and 5 more at other side. Rinse and Repeat till you reach 75. Called audible after the first round due to the unsafe conditions and moved to Love Hill to finish.

Mosey to the amphitheater

MOST POST DATA – All those that finished in the Top 25 at least 125 post this year. The Top 10 had at least 200 (thanks to Kubota getting his 200th on Friday). Swirly had the most with 316.

Dora – 125 SSH, 200 LBC’s, and 316 V Ups (Swirly’s choice). Partner runs up and down the amphitheater

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

MOLESKIN

2018 is almost in the books and it has been a great year for F3RVA. Today was just a small fraction of some of the stats for first full year of Big Data.

As always there are some great highlights from today but as the Q, YHC always seems to have a hard time remember whats going on. YHC ask that you share moments in the comment but here is what comes to mind:

• TClaps to both Sippy Cup and Opus who kept in mid the six. Sippy Cup loop us back during the Indian run to grab Bone Thug at the beginning. Opus noticed he fallen behind near Love Hill and stay back to wait.
• Swirly made sure this workout would need with a BANG with the V Ups
• Bone Thung got his VQ but leading the search for his keys post workout

ANNOUNCEMENTS

• Marmaduke is still collecting coats. Up to 98 now. Let’s get him to 100!
• Shakedown and Honey Do leading a Ruck during Sunday Funday.
• New Year Day Convergence at Heartbreak Ridge @ 7am

SPIT ON THAT!!

29 Strong gathered in the gloom after the longest night of the year for a kickboxing beatdown.

Mosey to the far circle for: COP.  10x helicopters, 10x woodchoppers, 10x Imperial Walkers, 10x Merkins, 15x SSH.  Stay in the circle for a series of crawls to the center, followed by 5 merkins and then backwards crawls out.  The series was: Bear Crawl, Crab walk, Crippled bear (R leg), Crippled Bear (L leg).

Mosey near the stage for Round one of kickboxing.  20 seconds on, ~10 seconds rest for each set.  Alternating sides.  Set #1:  Jab-jab cross.  Set #2: Jab-Uppercut.

Mosey to the pullup bars for 10 minutes of AMRAP, Pullups and Merkins.

Mosey to the amphitheater for 3 minutes of Bunny Hops up and down.

After a little planking, Round 2 of Kickboxing.  Plank to rest after every 2 sets:  Set #1:  Jab-Hook-Hook, Set #2.  Jab-Duck-Cross.  Set #3 Jab-Jab-Back Elbow.  Set #4 Jab-Jab-Knee.  Set #5 Jab-Cross burnout with out dropping arms.

Mosey to near circle for a Plank-a-rama.  Regular, Elbow, Side-elbow (L and R), Reverse.  Then, a Burpee Ring of fire, with some high knees thrown in.  Then:  Merkins, Werkins, Diamond Merkins, and heels of palms facing in Merkins.  5x each.  Then 3×20 PLTs.  Mosey back to flag.

COT-Sippy took us out.

Moleskin.  Lots of mumble-chatter today, especially around the kickboxing.  I think we had fun with it.  I did see some strong work.    Some got into envisioning what would happen if we really carried out these moves in a battle.  Experimental sound effects were added to a bit of hilarity.   Swirly thinks we are ready if the SEALs show up.  Thanks to the PAX for indulging in a new type of workout.  Expect some serious soreness tomorrow, especially in those small muscles right under the armpit.

Announcements.  Bring your coats for Marmaduke.  Normal workout schedule on Christmas Day.

Grateful to lead today, and I’m grateful for how you all have had a part in shaping me in 2018,

Sippy

27 lovers, muggers, and thieves sallied forth to love the dirty water at today’s version of The Dogpile.  Weather forecast was light rain and 50 on the outside, sunny and 70 on the inside.

Pre-Workout:
Wilson: “Hey, UpChuck, you’re going to keep us dry today, right?”
YHC: “You bet, pal.”

Mile Mosey to the Far Traffic Circle:
During the run, YHC said to Swirly: “Hey, Swirly, where can we stay warm and dry?”  After some consideration about how few options there are at Dogpile, one place came to mind: at home, in bed.
Swirly’s response: “I can’t do that.”  Bam.  Let’s go.

COP:
IW’s x16
Mercans x4
Hillbillies x16
Mercans x4
SSHs x16 (false stop at 14…)
Mercans x4
LBCs x16
Mercans x4

Mosey to the Lawn We Never Use…

Triple Check – Touch a Tree Style:
5 rounds of 3 things…The PAX continues to question YHC’s math skills. Management reminds the Pax…it’s a free workout.  First rule of business: you get what you pay for.
10-8-6-4-2
WWIIs, box cutters, run

At 06:15, stop and complete 4 mercans and 16 WWIIs.

Mosey to the Dry Asphalt at the Back Traffic Circle…

F3 Baseball:
Break up into 4 groups.
Each group starts at a base.  Group does 30 of an exercise times # of PAX in the group.  Early finishers can share their extra reps with their teammates.
When group has done the full count of exercises, move onto the next base.  Each time the group returns to their “home” base, count 1 run.
Try to remember that running the bases is done counter-clockwise.

At 06:30, stop and complete 4 mercans and 16 WWIIs.

Mosey to Amphitheatre…

Self-Destruction:
Starting at the top…18 SSHs, 18 mercans, 18 V-ups…minus one for each step down.
Early finishers partner up to help PAX members.
(1,000 special thank you’s to Circle K for sharing this gift of pain with the PAX.)

At 06:45, stop and complete 4 mercans and 16 WWIIs.

Back to Near the Shovel Flag…

At 06:59, stop and complete 4 mercans and 16 WWIIs.  Add one arm circle for a total of 61 reps (12 mercans + 48 WWIIs + 1 arm circle).

AYG to the Shovel Flag.

Number-am-a, Name-a-ram-a, YHC took us out.

Announcements:

First, YHC thanks Swirly for lending his shovel flag. Much appreciated.

Lots of special intentions today…let’s keep in our prayers Hardywood’s brother, Recall’s family, and Gumbo’s daughter.  All have some tough situations – let’s put together our prayers and support.
Hardywood’s daughter is having a book signing on Wednesday from 5:30-7:00 at Crossroads Coffee Shop.
HDHH is also Wednesday from 5:30 to whenever the last beverage is consumed at southside Capital Ale House.
Tuesday…Ghostflag will be out at NoToll to celebrate YHCs birthday. Thanks, fellas. YHC is honored. Also, apparently, Rosie will be hosting the 12 Days of Christmas workout at that same time.  Bob and Doug will be jealous.
Christmas workouts…regular Tuesday schedule.
Sign up for GrowRuck 2019 by December 31 and receive 10 credits towards posting.  Show up in March and complete the full Ruck to keep said 10 credits and your dignity.  Big Data knows.

NMS:
YHC wishes nothing more than to make Wilson happy at Christmas time.  YHC had purchased and wrapped Wilson’s gift this year and had it waiting under the tree at Dogpile: “A more-or-less running-free workout”  Then, Wilson showed up this morning and asked YHC for a different gift…”a dry workout.” Sorry, dude.  One gift per man.  And, today’s gift was for the PAX: a muddy, dirty, nasty, wet, squishy, suckage-filled workout.  More-or-less running-free.  Merry Christmas, Wilson.  And, does anyone really believe staying dry is as fun as rolling in the dirty water?

Also, our friend Kubota lost his grandfather, a WWII veteran, yesterday.  The PAX remembered him, and all of our fathers and grandfathers from the Greatest Generation, today.  Among the lessons that generation demonstrated consistently was putting others first.  If you have ever attempted to thank a WWII veteran for their service, to a person, they will say someone else did more or gave more. YHC believes that, after spending their late teens and early 20’s watching people destroy each other, those men simply learned that there was vastly more to be thankful for than to complain about. Today’s workout was about doing a little bit more for your teammates.  The PAX did 61 exercises spread throughout the workout to remember Lloyd Applewhite and his mates from the USS Iowa (BB-61).  The PAX did 4x+16x throughout the workout to remember the 416,000+ American men and women who gave their lives in the service of our country.

When you are out and about this week, let’s all try to think of ways to put someone else on our back and help them through a tough time.  For all the joy of the holiday season, for some folks, this is the toughest, loneliest time of year.  Let’s live the words, “It’s better to give, than to receive.”  And, if you all would remind YHC of that from time to time, YHC would be much obliged.

37 Gladiators of the Gloom faced cold weather and certain beat down for the following, more or less.

Mosey to the first traffic circle for COP:

• Helicopters
• Don Quixote
• HRM
• Crab Cakes
• SSH

Over to the amphitheater:

• Descending count of Monkey Humpers – start with 18
• At the bottom, partner up for 3×20 Wilson’s Boxing Cockroaches
• Ascending count of Box Cutters and end at 18

Jog on back to the Rusty Cage.  5 Pullups, 10 Dips, run to the fire hydrant and do 20 scissor kicks.  Three times through.

Partner up for Jerkins – 4 sets of 7.

Over to the Penny Stage, home base of Touch a Tree

• First Round – 4 trees while the partner does dips
• Second Round – 7 trees while the partner performs BTTW
• Third Round – 9 trees while the partner performs Copperhead Squats

Captain Thor Pyramids with a 1:4 ratio of WWII and 2 count American Hammers – 1:4, 2:8, 3:12, 4:16, 5:20, 4: 16, 3:12, 2:8, 1:4

Off on a nice jog across the Carillon field for Pole Smokers.  Seven Heels to Heaven and then run down the line while the Pax perform 6 inches or 90 degrees.

YHC took us out.

Announcements:

• Marmaduke – Coat collection is underway though year end.  We need 25 more by year end to hit 100 so keep the coats coming!
• HDHH 12/19 – SOJ Capital Alehouse

I may have missed a couple of names.  Let me know.

Time to Taper,

Lockjaw

 

https://www.youtube.com/watch?v=CR9WJToFsTs

31 fired up men posted to Dogpile to start their weekend off the only way us F3 men know how…with a beatdown that went like this:

Start with a few pre-launch STACHE photos of YHC and Vinny looking strong with their Magnum PI shirts and dirty upper lips.  Glorious.  0530, ok, let’s roll…

Mosey to the circle in front of the amphitheater and around then circle up for a S.T.A.C.H.E. COP, including:

• SSHs x12
• Tempo Merkins x11
• APDs x19
• Copperhead Squats x80…in theory…no idea how many were actually done (NOTE to future Qs, don’t announce a number of exercises, unless its Arm Circles, unless you want the PAX to completely screw up the counting)
• Monkey Humpers (for Wilson) x10
• Eight Burpees

[NOTE: 12/11/1980 was the debut of Magnum PI.  It ran for 8 years.  The 10 Monkey Humpers were irrelevant (other than just to get the “H” and a little extra leg burn]

THE THANG

Mosey down to the Golden Triangle for Lindsays with an Ode To Bush 41 – Typical Lindsays (40s) starting near the circle with 30 LBCs and 10 2-ct Mountain Climbers + 1 Burpee (to add up to 41), then run down Rugby Road hill to the bottom and do 25 LBCs, 15 Mountain Climbers and 1 Burpee…continue until you get to 10-30-1.  Plank for the six.

Alternating Shoulder Taps IC x20

Mosey to the lawn for Four Corners, including 10 merkins, 20 box cutters, 30 jump squats and 40 SSHs…Al Gore for Six.

To the  bricks in front of the Carillon for 41 Freddie Mercuries IC and 1 minute of Superman

Mosey to the Amphitheater for Triple Checks

Round 1:

• Flutter Kicks
• Box Jumps
• Run up the steps and back down

Round 2: (“Lazy” version)

• PLTs
• Incline Merkins

Rusty Cage – partner up and complete the following:

• 3 rounds of 5 burp-ups while partner is in elbow plan
• 3 rounds of 10 jerkins

Indigenous People run back to the flag…jail break near all the potholes

COT, Number-rama, Name-a-rama and YHC took us out

Announcements:

• Marmaduke is collecting winter clothes.
• Fudd is leaving..no really, he’s leaving…well, at least he is starting his new job in Denver on Monday.  We wish him well.  Show those F3Denver guys how we do it here.  See you next Saturday at Dogpile!
• Good luck to the guys running Bear Creek tomorrow…TYA, Shakedown, Gomer, Circle K and others?

NMS:

It was a beautiful morning and Dogpile is always a blast.  The PAX is large, energetic and full of mumblechatter (and full of some noxious 4th F this morning too).  We ran a lot and kept it moving form the launch this morning.  Way to push guys.

Welcome to 2 FNGs as well – FNG-Recall (Jason – a Toyota Technician and the latest New Market addition to the PAX. He even rucked a few miles before the beatdown…Respect!) and FNG-Jump Street (previously Brown Water) (Doah – an intern with VDOT who Shakedown brought out.  He is 22 and his spirit animal is a Kangaroo, he likes to climb trees…occassionally and he kind of looks like Johnny Depp or like he could be an undercover high school cop…ergo, Jump Street).  Welcome guys.  You killed it today.  We hope to see you back out soon and often.

Also, Vinny and YHC have conspired to challenge the PAX to bring back the STACHEs next year and have dubbed the first Saturday in December (consistent with its 12/11/1980 debut) Magnum PI day, so treat your lip follicles properly for growing in 11 months and get a hawaiian shirt – we will see you with staches and shirts on 12/7/19.  We may even make it a fundraiser while we humiliate ourselves (errr, I mean look freaking AWESOME!).

6 days, 6Qs in the books.  1 more on the trails tomorrow.  Thanks for indulging me all week and sorry to those of you have had some redundant workouts.  I’m not that creative.

A couple other guys (Vandalay and Dr. Tryhard) also had birthdays this week…HBD guys!

Have a great Saturday guys.

No More Gumbo For You…until Sunday Funday tomorrow.

When YHC was a boy, there was a story told of brave men who battled the cold, fartsack and sad clowns to save the day.  This morning that vision was birthed into reality au naturel.  Once we cut the chord, here’s how it went down.

COP: SSH X 10, SSHRL X 10, SSHLL X 10, WWII X 20, FC X 20, M X 10, MRL, X 10, MLL X 10, Arm Circle X 2

Mosey to the bottom of the hill.

Hill Work:  One partner runs to the top of the hill and back down.  The other partner exercises making progress up the hill, then switcheroo until team is at the top.  Exercises were Crawl Bear and Lunges.

Modified 52 Card Pickup: Hearts = Flutter Kick, Spades = Squats, Diamonds = Merkin, Clubs = Monkey Humper.

Pax circles up.  One man goes to the center and draws a card then leads the men in the exercise (determined by suit) and the count (determined by the number).

**Modification – No one wants to lead a two count of an exercise, it’s the worst.  The modification was that if the card drawn was 5 or less, you had to keep drawing until you drew a card 6 or greater.  Once you hit that point, you added up the numbers and did the exercise for the suit of the last card drawn.  For example; 2 of Clubs (draw again) 4 of hearts (draw again) 8 of diamonds.  2+4+8 = 14 merkins (diamonds).

Mosey to the Rusty Cage.

Fantastic Fives =   5 rounds of the following; 5 pullups, 5 jerkins run to fire hydrant and complete 5 burpees.

Mosey back to the flag.

30 American Hammers IC

Numerama, Namerama, Kubota led us out.

Moleskin:  Way to work fellas.  It was great to have a few new leaders jump in an lead us through some exercises. If you can do it on a moments notice, then you can do it any time.  If you haven’t signed up to Q yet, get in there, grab the reigns and get it done.  No one will hand them to you.  Great job Posh, Don Draper, Greenboro and Vandelay!  Rusty Cage was made a little harder coming at the end of the workout.  Way to push fellas

A great time at ET’s as always.  Next time you are in the cafe, be sure to check for the best class picture ever.  Our Thanksgiving group photo is now proudly displayed in an area that has been renamed “Shelf Of Legends” Upchuck once again had some really funny lines about Mr. Roper trying to assault a tree on a mountain bike.

News: There is all kinds of scamming for the Bear Creek race next weekend.  See Shakedown and/of Lab Rat for details.

Dig a little deeper, get it all out and be super.

Hardywood

27 came out on a frost morning with FNGs and out of town visitors we had a lot of ground to cover:

COP –  Imaginary Jumprope, Don Qs, Merkins, Flutterkicks, Imperial Walkers

Head to Carillon field – Bear craw width, 20 merkins, crawl back then 10 more.  Crab Walk across, 15 WWIIs, then back and 10 more WWIIs.  Wheelbarrow across, switch partner and back.  Head over to the Rusty Cage for:

5-10-15-20.  5 Pullups, 10 Jerkins, 15 Dips, 20 Jump Squats.  5 Rounds through. Then head down Pipeloop with just enough sunlight to allow for:  Triple Check – Run loop, Elbow Plank, & Reverse Crunches.  Merkins at the end to get count up while waiting.

Mosey past Love Hill and Bernie Sanders up grass hill, run rest of way to brickhouse – Derkins on the wall until all pax arrived.  Then 15 Burpees per Honeymoon’s request.  Back to flag & 2 min of Mary. YHC took us out.

NMS – YHC arrived to find the RVA version of Lab Rat giddy with excited.  As PAX arrived the NC version of Lab Rat ran in.  Yes there are 2 Lab Rats in F3 nation apparently.  Luckily RVA Lab Rat had to leave at 6:30 to avoid the confusion.  PAX were left to wonder if those 2 partnered up would it cause a ripple in the time-space continuim.  The NMRC (New Market Rucking Crew) arrived with headlights and rucks on having earned some extra credit before 6 am start.

Welcome FNG Brexit, who put in solid work and also great to see Toy Store on his 2nd post in the week after his first post at 45MoM 2 days earlier.  Bone Thug keeps getting stronger.  Handshake remarked how the pipeloop was just light enough to see how dangerous it was to run on the trail with all the wet soggy leaves. During the Triple check the PAX were cleared out for a Lyft of Shame to pass through.

Kubota showed up sick as a dog and 2 shades green, he bailed a few minutes in after being up all night with sick kids.  He gets the bad idea of the day, feel better brother.

Annoucements – Prayers for Earthworm has he recovers from surgery this week (YHC forgot to mention that), 45MoM is at 6:00 am on Thanksgiving.  Handshake’s VQ is Tuesday at Heartbreak Ridge.  Come out to one of RVAs finest AOs if you have not been there and heckle (support) him. FNG Brexit has a mens group that meets monthly, similar F3 vibe without the merkins:  https://league-extraordinary.squarespace.com/2810