Tag: Dogpile

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.

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 many reps as possible in 30 mins)

15 Burpees Block Jump Overs
50 Hand Release Merkins
Broad jump 10 yards out and 10 yards back

14 Burpees BJO’s
50 Goblet Squats
Broad jump 10 yards out and 10 yards back

13 Burpees BJO’s
50 LegRaises w/Coupon in arms extended ChestPress position
Broad jump 10 yards out and 10 yards back

Rinse and Repeat sets until time is called but start with 12 Burpees BJO’s, then 11, and so on.

Some More Coupon Fun

25 Flutter Kick Press, run 25 yards out and 25 yards back, rinse and repeat till Q calls time (about 5 mins)

25 Swings w/Coupon, run 25 yards out and 25 yards back, rinse and repeat till Q calls time (about 5 mins)

25 Coupon Burpees (audible called around 20ish), Sprint 25 yards out and 25 yards back

Mosey back to SF with Coupons in hand

Numerama, Namerama, Announcements, YHC took us out

MOLESKIN

Wow what a morning! The Iron PAX challenge was a really doozy this week. YHC has been taking on this challenge week after week but really has been the only one in RVA to do. Not after today!

YHC arrived early to step up then headed to normal meeting spot around 5:50 to find Swirly (of course) and Gomer Pyle the only two waiting. Since today was also Puppy Pile, YHC was expecting a lite PAX. Still a PAX of 16 is a solid number including a guest appearance by OBT. It’s always great to have him join us.

The mumble chatter was it’s normal self during the COP but seem to drop off during the challenge. YHC wonders why? 🙂 This also will probably be the closest you will ever get to Saab participating in a kettle bell workout. Mission accomplishment.

The Giant Weinke was a must today. YHC even had to check it from time to time.

YHC enjoyed Bleeders version of a “Helix squat” but placing his coupon upright and sitting on it. The rest of the PAX seemed to get a good laugh from that as well.

Welcome to our FNG Whatley! We got another dentist in the PAX. Hope to have you back again soon!

TClaps go out to Hardywood, Goldberg, and Posh for double dipping today.

ANNOUNCEMENTS

• If you kept your reps counts and would like see you stand this week with F3 Nation on the challenge go https://f3greenwood.com/
• Labor Day Convergence at Three Lakes Park – Sept 3rd at 7:00. See Pre-Blast
• F3 RVA’s 4 Year Anniversary Convergence – Sept 22nd starting at 6:00. See Pre-Blast

SPIT ON THAT!!

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 and 5 chin ups = 3 sets

Love Hill :  Partner up Run to the gate and back to your partner doing – walk out merkins , Lunges , Broad jump Burpees  as a team to the top of the hill at the gate.

Curb Crawl : 1-5 ladder and back down. Bear crawl to curb incline merkin crawl bear back decline merkin

Burpee Shuffle : Pax shuffling feet – pax member calls out burpee pax does burpee all the way around the circle.

Mary : Cross Leg Lifts – LBC’s and 6 inches.

Mosy to the Flag.

The Scoop: It has been a good while since YHC has had a Dogpile Q – and it was great to be back in the saddle. Thanks for letting me lead this morning pax.

Circle K, K2, and Gomer Pyle were the first to show up to the AO this morning and I told them I had received a text from Upchuck Friday night asking – when exactly does Swirly show up for a Swirly Q?  Great question by the way. So if it;s a Dogpile Q I arrive 1hr before launch if it is at another AO during the week it is 30min before launch. One might ask why the hell does he do that ?  well this morning would be a great example as to why… So as Circle k, K2, and GP and I are all standing there talking in the gloom this dude walks up to us from the road. Now this dude has no shirt on has one eye closed, smells like a river rat, and is babbling about he’s lost needs directions to boulevard and the reason he cant seem to find his way is because he has some kind of  a stigmatism ? So K2 does great and moves further away and closer to us Circle K faces the dude and explains where he needs to go – GP side steps very quietly to check out what the dude is carrying behind his back and I stand facing him visualizing myself  bouncing this dude off the light pole( which is directly behind the dude ) a few times then GP grabbing him around the neck in a ranger choke hold  (lights out baby :)) and then  Circle K grabbing my shovel flag wacking this dude one more time for good measure – digging a hole – throwing the dude in and then us saying to K2 (nothing to see hear – you good? ok let;s Mosy) …. Yea well that all luckily did not happen the dude went on his way – the rest of the pax arrived and as Wilson and Honeymoon got out of the car asking each other who the Q was this morning they both said – must be Swirly look at him looks like he’s gonna go scale a tree – jeez…. (Yea I was a little fired up about the possibilities of what could have just happened a few minutes before 🙂 ) I really don’t like violence I’m just always on alert – I;m Swirly..  OK  And so the Q began and a great time was had by all. Starting out in the Amp Theatre was no joke – that will wake you up for sure followed by some nice ab work and a good mossy over to the cage where we smoked our arms. Love hill is always a crowd pleaser – those walk out merkins are brutal – i’d rather do polar bears at least you can move up the hill a bit faster…. By the time the curb crawl began most everyone’s arms were done – the burpee shuffle followed and to top it of a little Mary with a gut busting 6 inches at the end. Freaken great job guys – y’all are awesome – way to work !

As always ET’s was a blast – great catching up – I don’t know about y”all but I left there singing – To all the girls I’ve loved before who traveled in and out my door – (Willie Nelson Baby) You had to be there – GP, Circle K, K2, EF Hutton, TYA are laughing right now and I bet are still singing that damn song in there heads – ok maybe not K2:)

Enjoyed it fellas have a great rest of your weekend – thanks for taking us out GP, thanks for recording the pax list Circle K.

See y’all in the gloom !

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 at bottom of Amphitheater, get in groups of three for:

 

Triple Check:

Partner 1: Heels to Heaven in front of stage

Partner 2: Box Jumps on first step

Partner 3: Hallelujah Run up to top step and back down

3 Rounds

Head out of the Amphitheater and go behind it to the grassy bowl for:

 

Clockwork Merkins:

Perform odd number hours starting at one o’clock on the near hill and run to the other hill for the even number hours.  Run back and forth in between each hour.

head over to Carillon field for:

 

Four Corners:

Corner One: 10 Carolina Dry Docks, run to corner two

Corner Two: 10 Carolina Dry Docks, 20 Monkey Humpers, bear crawl to corner three

Corner Three: 10 Carolina Dry Docks, 20 Monkey Humpers, 30 Squats, run to corner four

Corner Four: 10 Carolina Dry Docks, 20 Monkey Humpers, 30 Squats, 40 2-count Flutter Kicks, bear crawl back to corner one

Stay on Field for:

 

The Main Event:

Tug-O-War Tournament to determine which Nano-Region goes home with the Ghost Flag!

Daville had 4 PAX

Tuckahoe had 4 PAX (YHC withdrew himself and became referee)

SOJ had 8 PAX

Richmond Proper had 8 PAX (Hardywood gone)

Since Daville and Tuckahoe only had 4 each, SOJ and Richmond Proper picked only 4 from their groups to compete.  This competition was going to be even and fair!

Semifinal One: SOJ defeats Daville

Semifinal Two: Richmond Proper defeats Tuckahoe

3rd Place match: Daville defeats Tuckahoe (3rd place gets no prize, sorry)

Championship to determine Ghost Flag winner:  SOJ (with a whole new team) defeats Richmond Proper(2nd place get no prize, sorry)

SOJ recaptures Ghost Flag (YHC thinks he saw Gumbo put it in his SUV??? be aware)

still 10 minutes left for:

 

Burpee Shuffle:

25 PAX all shuffling in a big circle and in order each PAX call out 1, 2, or 3.  Perform that many Burpees, no repeats.  With that many PAX, this was a killer!  Maybe 50 or so were performed!

mosey back to flag for:

 

2 Minutes of Mary led by Rosie:

Freddy Mercuries x 10

Rosalitas x 10

Hello Dollies x 10

time up!

 

COT, Numberama, Namearama and YHC took us out!

 

Announcemements:

PuppyPile is on August 25th immediately following DogPile.  Marv has the Q.

Breaking Bread needs an August Q.

Fireman Ed has his VQ at Hoedown on Monday.

Labor Day convergence is on Labor Day.  See Spit’s preblast.

CSAUP is coming up.  See Honeydo for an alternative BeerSAUP!

 

NMS:

WOW!  What a week!  I have really enjoyed seeing everyone that posted this week.  52 different PAX posted to YHC’s Q’s this week and I am glad that I got to know each of you a little better this week!  This is a wonderful group of guys and I am glad to call each of you a friend!  YHC’s Q’ing this week was just a personal challenge that he needed to do in order to test himself in several areas of life.  YHC is glad you were all there to help me!

This morning we witnessed a beautiful sunrise until the clouds and rain came.  Tug-O-War was as fun as always.  A Burpee Shuffle with 25 PAX was not!  That was draining!  Way to push through it guys!  YHC will have to admit, the clock work merkins with the runs in between slowed YHC down a little.  The grass on the Carillon field was as tall and thick as YHC has ever seen it.  Come of City of Richmond, get on it!  Lots of mumble chatter this morning, especially from Wilson.  YHC is glad Wilson finally made it out to a Kubota Q this week, even though YHC Q’d twice SOJ.  Congrats to the horses from SOJ on getting the Ghost Flag.  YHC thought before we started that Daville was going to be tough with Mud Face on the tail end of the rope, but SOJ pulled through.  Welcome to FNG – Drop Cloth!  Way to work this morning and come on back out!  Yes, YHC renamed him.  Discussions were had and YHC is known to change his mind sometimes.  So, there you have it.  My call, I’m the Q!  LOL!  ET’s was fun even though I could not stay long.

Thanks for everything this PAX has done for me since I started back in October 2017!  This has really changed YHC’s life for the better!

Have a great weekend all!

Kubota

keep posting!

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 3 Burpees. x 15 Cooperhead Squats, x 4 Burpees, and x 10 Flutter Kicks, x 5 Burpees. Time to get it all out!

Mosey to Fountain Lake (please read NMS for other selected names)…….partner up. Partner 1 runs a lap around the lake and catches up with Partner 2. Partner 2, bear crawls to each light post. At each light post, x 10 Merkins and x 20 (2 count) American Hammers. Bear crawls lasted approx. 1/2 around the lake and Q called an audible-lunges over bear crawls. Respect to a few PAX members who continued to bear crawl!! Yup, mumblechatter was light so the PAX was definitely digging a little deeper!!!!

Mosey to the Vita Course….yup, F3 RVA showed up in force this morning. At each workout stop, perform x 10 Carolina Dry Docks, x 10 Jump Squats. Due to time constraints, YHC called audible to stop at balance beam. With 5 minutes to spare, yes PAX kept running!! Mosey to The Lawn for one final Q exercise!

Lawn Sprint….AYG across The Lawn. 100% max effort was asked and PAX responded!!! Time’s up. Mosey back to the flag!

Number-ama, Name-r-ama, Announcements……New podcast is up. CSAUP, Oct 20-see TYA and involves running, a lot. Puppypile, Aug 25-Marv has lead.  Congrats to our new fathers-Hardywood, Hitchhiker, and Spit!! Convergence, Labor Day, out in Da Ville somewhere-see Spit!

YHC took us out!!

NMS-lots this morning so here YHC goes. First, great to see Gumbo back in The Gloom.

YHC really wanted to traverse the river this morning so that will have to wait. Part of the problem is how far out Dogpile Q have been spoken for….nice work PAX!! In the gloom, Swirly mentioned one of YHC’s last Q’s and how the PAX was at fountain lake, or as Swirly called it syringe lake. YHC had to internally laugh at The Gloom because, well, PAX was back at syringe lake again today. Or Bird Poop Alley as Honeymoon referred to it! Either way, syringe lake, bird poop alley, or Fountain Lake, YHC has some bad memories of that place in the past so thank you for providing YHC with a glorious morning and positive vibes!

Wilson, yes YHC likes to keep moving so running it is. But YHC thinks you know that. Always love the clown care from New Market! And BRR participants need to get those miles in!!!

Swiper and Sippy Cup, way to push the run around the lake this morning!! And Pullout, all in my friend and that is awesome!! As for backblast, every now and again, YHC just makes up words and phrases so “Mo Fo Booyah” came out as the _____ lake exercise was finishing!!

New fathers—glad to hear all is well with your families. YHC sends blessings and good health prayers!!

YHC is sure there is more that he missed in mumblechatter!! Please enlighten.

To all PAX members, thank you for following this morning. Yes YHC heard discontent but that usually is a good thing. We are blessed to have arisen from the sack this morning and push ourselves, physically, mentally, and spiritually.

” This is the day the Lord has made; We will rejoice and be glad in it.” Psalms 118:24!

Only those who post understand!!

Loud and Proud,

Flatline

 

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, rotate and perform the following exercises 3 times.
  • Monkey Humpers
  • APDs
  • Run the loop on the outside of the trees

Mosey to Pipe Loop Trail

• With a partner, alternate between burpees and running the PIpe Loop Trail for a total of 100 burpees.

Mosey up the Pipe Loop Trail to the Rusty Cages

• With a partner, complete 50 pull-ups

Mosey to the Amphitheater

• At each row, complete 5 upright Alabama Prom Date dips and 5 two-count kick-outs.

Mosey to the Shovel Flag

• Ring of Fire
  • 10 Merkins IC
  • Rotate to side – Hold side plank then dip hip for 10 IC
  • Rotate to other side – Hold side plan then dip hip for 10 IC

COT – Numberama, Name-o-rama, YHC took us out.

NMS

In a little over 2 years, YHC had not had the privilege of leading Dogpile.  When he discovered that it was still open a little over a week ago, he knew it was time to Q his first hour bootcamp.

Although YHC felt that most of the exercises were challenging, mumblechatter was strong the entire workout.

While jogging with one of my 2.0s a week prior, YHC noticed Pump House Drive field.  This field allowed for plenty of room to do exercises while the trees gave a defined loop around the field.  This seemed like a perfect place to do a triple check.  As YHC gave out the exercises, it did not occur to him that grouping Monkey Humpers with APDs gave a NC-17 feel to the triple check especially with Shakedown’s demonstration.  It also led to a great deal of mumblechatter.

Back to the triple check when PAX members are asked to identify the most difficult F3 exerciss, burpees, donkey kicks, sprint repeats, bear crawls, crab walks, and partner carries are normally mentioned.   YHC believes that Monkey Humpers need to be added to the list.  After about 12 of these, YHC needs to take a break.

YHC had planned on completing several more exercises in the Amphitheater.  It did surprise him given an hour that he still did not have enough time to complete everything he wanted.  Maybe next time.

ETs was great as always.  Conversation included a great deal of talking about swimming including summer swim team, year round swimming, masters swimming, the Olympics and an amazing Vinny story about a guy who accidentally competed in his birthday suit.  As YHC was getting ready to leave, TYA arrived.  All conversation then turned to his outfit including his tucked in shirt and his belt.  Thank you for joining us TYA.

Gotta run!

Phonics

Announcements:

• Puppy Pile – Saturday, August 25 at 7:05 am
• Amateur bike ride at RAMM Gears – Friday, August 3 – This is a lot of fun.  Any bike is acceptable.  No Tools will lead the way.
• Flatline may take us swimming at Dogpile next Saturday, August 4 depending on weather.  Look for pre-blast this week.
• The RVA Summer Tour continues.  There is still time to join the 20 that are doing this.  Click Here for the F3 RVA Challenges page

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 up about 3 yards apart down the sideline.  First PAX member does 5 burpees while PAX does called exercise, once burpees are complete, run to the end of the line, next man up does 5 burpees and continues moving the line.  Work the entire length of field to complete.  Exercises included, LBCs, WWIIs, Merkins, Arm Circles, burpees, Elbow Plank, Crunchy Frogs, Scorpion Kicks, Squats, Invisible jump rope, Pickle Pounders, SSHs, and probably some im missing….

Stay in line, Mosey to Lightpoles, hit 6 light poles, 2 Burpees at each up and back, return to the field.

Walking Lt. Dans to midfield.

YHC called Sprint all you got to the end of the field.

Circle up

Merking Ring of fire while holding 6inches

Mosey to Flag

Halfway, stop 3 Burpees OYO

Once at flag 30secs of as many burpees as you can do.

Numberama, Namerama, YHC took us out

Announcements:

BRR- you want in, find out how

Trails and Ales in October

NMS:

It was a great morning in the gloom.  YHC thinks everyone was certainly thinking that the rain would come at any minute but we were blessed to be able to finish with no rain.  Great to have FNG Bernie join us, way to work!  Also great to see Circle K back out after the mission trip and always good to catch up with him.  Strong work by all men, there was tons of mumblechatter this morning by this group.  Thank you all for allowing me to lead and be a apart of this group, there is no better way to start a Sat morning!  Everyone enjoy the rain, it is needed just as much as the sun!  Have a great day!

** Also, Phone messed up, missed some one on role call, who is it?  Apologies in advance!

Marmaduke