Tag: Dogpile

Vingt-Quatre (avec un FNG) posted on a beautiful Saturday morning for a Bastille day beatdown at Chienpile and figure out what a French theme would entail.  Here is what we did:

COP – SSH, Helicopters, Merkins, Freddy Mercurys, Scorpion Kicks, Don Qs.  Head to Amphitheatre for:

Bastille Day celebration.  Original day was 1789 so we did:  Burpees up each step for the 17 then back down and 5 V-Ups per steps until last step where we did 4 to get to 89.  Then head down love hill and over to Pipeloop.

Partner up for Classic Dora:  100 Merkins, 200 Jump Squats, & 300 Box Cutters.  Running up Pipeloop was a tribute to mountain stages of Tour De France.  Head up to Rusty Cage:

4 Sets of 8 Pull-Ups & 4 Sets of 10 Dips.  Then head to Amphitheater field for Soccer Practice in honor of France is World Cup final tomorrow.  PAX worked on most important skill in soccer:  Taking a dive – PAX would sprint, YHC called contact and PAX were to do their best Neymar imitation of being shot and roll on the ground in agony.  Whoever acted the most hurt got the Call and select 20 reps of an exercise of their choice.  Fireman Ed called 20 WWII Situps, Handshake called Mtn Climbers, and Swirly called Hand-Release Merkins.  Finish up with Sprint back across the field and then mosey back to the flag.  Wilson took us out.

NMS – YHC signed up for Dogpile Q about 3 months ago and almost forgot about it until he checked the Q sheet on Thursday.  A Bastille Day theme with the Carillon steps open was hoped for but the fence still remains up, maybe next year.  Some quick math of 17 steps in the Amphitheater gave us a chance to honor Bastille Day in F3RVA’s own way.  We were missing some Dogpile regulars but the siren song of Lockjaw’s Gridiron Q called some away, like Hardywood midway through our beatdown.

The cooler temps last night made the grass soaking wet for the V-Ups.  The Pipe-Loop Dora may be getting a lot of use this summer but it is only available for a few weeks before the sunlight escapes soon so use it or lose it.  Mumblechatter was heard about this new killer plant that burns your skin now in VA and how PAX should beware.

There was no French connection to the Rusty Cage, just needed to crush the Arms with dips.  PAX knocked it out in short order. There was almost some French added though as rumor had it that some Merlot was spilled behind the Dip bars but that was just Bromance modifying the exercise.  PAX seemed to enjoy their soccer practice at the end.  The USA still has a long way to go to master the art of the Dive and advance to the World Cup elite.

Good to see the New Market crew pull in with 3 strong.  Wilson took a fair amount of ribbing but good to see him, Honeymoon, and Marmaduke back in action.  Welcome to FNG Diggler, not sure how having a porn-stache gets you that name but it made sense at the time.  Also great to see Hitchhiker out in the gloom one week after his new baby arrived.  

Annoucements – Puppy-Pile next weekend.  Also TYA has a CSAUP planned for October – stay tuned for more details upon his return but start your distance training now.

Last nights rains moved out and took all the humidity with, leaving this morning’s sunrise to a glorious 70 and sunny…..best feeling day in a long while!  What better way to greet the day than with an hour of play time outside!  24 warriors did just that.

I promised TYA that if he came this morning, we would run a mile to start it off.  This caused some confusion for the under-caffeinated pax, as they put it in autopilot and headed for the carillon.  Shakedown about had a head on collision, but quickly straightened it out and we made our way around the long way.  A quick COP to loosen up and we were off.

First stop was to do some partner chicken peckers.  These are an exercise introduced from the gym(nastics).  My 2.0 Mighty Mouse was supposed to join me as Q this morning, but forgot about a sleepover and had to bail.  Even without MM present, we were doing them anyways.  You all can also blame her for the V-snaps, as she threatened me with those as well.  Anyways, we did 30 each shoulder, switching out partners each 10.  MM claims the correct way is in an unsupported hand stand, but I doubt the outcome of that would most likely not be covered by major insurance plans.  The pax crushed them!  Herbie filmed it for a “promotional F3 video”…which I interpreted as her taking it back to the gym to make fun of how old men cant do hand stands.

Next stop was the rusty cage for 50 partner pullups.  Nothing to report here, just 25 guys bending steel.

Afterwards, we converged upon the carillon for a PROPER Dora (insert 24 groans here).  1 merkin, 2 V snaps, 3 squats.  No other way.  Do a hundred between partners, one does Doras, the other runs around the amphitheater.  When complete, pick up the six or plank.  There was a lot of standing around towards the end, so it was time for something sadistic…

Mosey to field and make 3 teams of 7 for a beast race.  This is where things got a little squirrly.  A couple modifications were necessary to wrap things up by 0700, but we all got done and back to the flag by 0700.  Awesome work done by Lorax, whose team bagged him with the anchor position (burpees).  He banged them up with style….well done.

There were a few announcements this morning, but none were more important than two:

1.  TYA, Circle K and daughters Ally, Karly and Karoline are on their way to Guatamala for some mission work.  Keep their safe travels in your thoughts and prayers.
2.   Hitch HIker and M. have their baby coming hopefully this week!  I made him promise to keep us in the loop on progress, so hopefully we will have good news to report later in the week!

Also, Puppy Pile in a couple weeks, and Brew Day it my house next Saturday.

Apology of the week goes out to TYA, since I didn’t get this backblast up in time for his layover reading pleasure.

Lab Rat apologizes…

31 PAX (including two 2.0s)broke the hold and left the comfortable AC behind this morning to post for a Dogpile beatdown to close out the month of June.  YHC planned to get in a few of his favorites before he leaves town for a while.  This is how it went:

Circle up around the Flag for COP, including:

• SSHs
• DQs
• Helicopters
• Imperial Walkers
• Tempo Merkins
• LBCs
• Flutter Kicks
• 6 Burpees OYO

THANG:

Bridget Triple Check – Mosey down to the parking lot by the bridge and pair off in 3s for a triple check — 1 member runs out to the 6th light pole (count them however you want) and do 2 burpees and return, 2nd member is doing WWII situps and 3rd member is doing jump squats.  Switch off and repeat x3.

Al Gore Palooza and Plan-O-Rama for the Six

Pipeline Dora – Mosey down the road to the pipeline and team up for a Pipeline Dora — 100 merkins, 200 single-count mountain climbers and 300 single-count American Hammers.  Trade off with your partner while running the pipeline loop.

Brief Cage Visit – Mosey up the pipeline to the Rusty Cage, perform LBCs until the six arrives, then each PAX member completes 5 Burp-Ups and then run to the amphitheater pit.

Six inches and Flutterkicks IC until the six arrives.

Proper Amphitheater Doras — Complete 1 incline merkin, 2 box jumps and 3 2-ct Freddy Mercuries on each step all the way up to the top.

Plank in the circle or bear crawl to the man-hole cover in the middle and back to the edge for the six.

Ring of Fire — Circle up around the big circle for Merkin ROF 10 merkins and pass, holding plank.

Back to the Flag…COT, number-rama and name-a-rama and YHC took us out.

Announcements:

• July 4 convergence at Tredegar at 0700 — Kubota will kick things off and there will be coffeeteria in the parking lot afterwards.
• Send thoughts and positive vibes to Rosie and Shakedown this evening as they will be crushing a 50K out in Farmville.  Good Luck Guys!  Sugar Sock is on logistics and will be tweeting updates.
• July Puppy Pile needs a Q…step up if you can.
• Guest Q at Grid Iron next Saturday.  Lab Rat has Dogpile if you want to take the hard way…according to LR.
• Circle K and TYA and their 2.0s (or some of them) are heading off on a mission trip soon…good luck fellas.
• Keep hitting those AOs for the Summer Challenge.  Lab Rat announced that Breaking Bread is Extra Credit.
• Ultimate Frisbee at Heartbreak Ridge on 7/9 — white and black shirts

NMS:

Great morning fellas.  YHC rolled in around 0533 to find Big Blue of course and the AO secured.  After a brief visit to the blue building (and a near shared experience in the blue building with UpChuck…YIKES), YHC was ready to roll and the cars and PAX members kept rolling in one after another in the last 10 minutes.  0600…time to get it on…circle up!

Mumble chatter was at a good level until we hit the pipeline…that takes it out of you.  Lab Rat declared the bridge Triple Check a failure before we started, but YHC thinks it worked out ok.  In hindsight, should have run further out onto the bridge and killed the burpees.  YHC loves the bridge and wanted to get it in again before leaving town.

Strong work by all and thanks to Lab Rat and Swirly for partnering up today.  Tclaps to Dory and Pele – way to work!  Phonics was killing the bridge.  Swirly and Spike and Helix and Sippy and Hardywood were out front all day.  Great job guys!

Have a great day, weekend and month gents!

No More Gumbo For You!

BLUF (it’s in the Lexicon): Shakedown is COOP Strong.  Consumes the Daily Red Pill.  Brother has EH’d like a million FNGs.  YHC takes his hat off.

First, a history lesson…

Bereshit bara Elohim et hashamayim ve’et ha’aretz.
When in the beginning God created the heavens and the earth, the earth was untamed and shapeless.  (God created man to shape it, and gave Men F3 to help other Men shape each other.)
Later that week, a serpent (F3: Salazar) slithered up to his FNG buddy Adam (F3: Steve Jobs) and EH’d him.  Both men posted to AO Hothouse, where Salazar encouraged Steve Jobs through his first workout.  Turns out it was some lady’s garden, she over-reacted, and they were BLACK MIATA’D (it’s also in the Lexicon, look it up) out of the first AO.  “Campos Cerrados,” or in Hebrew סגורים שדשדות
A Few Years Later: Steve Jobs hosts first 2.0 workout. Cain (F3: Brother’s Keeper) and his younger bro’, Abel (F3: Gullible) both invited and both post.  Steve Jobs guides FNG sons through workout. Cain posts once, returns to being Sad Clown, F3 name taken away.
753 BC or 1 A.U.C. – Rome founded by two brothers, Romulus and Remus, born of a She-Wolf. Romulus encourages Remus to get his tail out of the Fart-Wolf-Lair and post to F3 Palatine Hill.  Romulus staves off fight with local Etruscans by explaining Starfish Model, encourages peace via a rotating Q, and plants shovel flag at AO Capitoline Hill.  Etruscans start tradition of riding their donkeys to FNG’s farm, picking up FNG, and guiding each FNG through first workout.
0 AD or 753 AUC – Jesus born (F3: Hey-Zeus).  Hey-Zeus’ dad, Joseph (F3: Hands Free) EH’s 3 out of town friends (F3: Manny, Moe, and Jack).  Despite the danger, Hands Free posts with FNGs; uses light from the Star in the East to wake self and FNGs.  Despite Gloom, star points the way to the time and place of the workout.  Tradition of starting on time begins.
1439 AD – Gutenberg (F3: Oral Tradition) invents printing press; creates first written Back Blast.  EH’s his boss, Holy Roman Emperor, previously a Sad Clown.  And, posts with him.
1908 AD – Kaiser Wilhelm (F3: Cousin Billy) builds Glockenspiel, world’s largest alarm clock, beginning 110 year streak of not a single Munchenlander over-sleeping a workout.
2016 AD – Honey Do EH’s YHC.  Appears at YHC’s house at 5:15 a.m., picks up YHC, ensuring YHC’s presence at AO, on-time, emotionally supports YHC through first workout.
This Year:  Shakedown, most prolific EH’er of Modern Times, secures like 200 FNG’s.  Friends, family, co-workers, dudes he met at cross-fit, etc.
Last night: Shakedown texts 2 FNGs to remind them of today’s workout. “NO EXCUSES” for not posting.

Today, at the AO:
pre-5:31 a.m. to 5:46 a.m. FNG Adam (different guy, same name) drives alone endlessly around the AO in an unmarked white sedan.
5:32 a.m.  YHC arrives.  Secures AO.  Wonders who is in the unmarked white sedan creeping around the AO.
5:37 a.m. YHC: Seriously, who is the dude creeping around in the unmarked white sedan?
5:40 a.m. YHC: Seriously, who is the dude creeping around in the unmarked white sedan?
5:44 a.m.  FNG Ed (F3: Lorax, today’s War Daddy) arrives. Asks Q,”Is this where the workout group meets?  Do you know Joe Parfitt?”
5:44 a.m. YHC responds,”Joe Parfitt?  Oh, Shakedown!  Love that guy.”
5:45 a.m. YHC: Seriously, who is the dude creeping around in the unmarked white sedan?
5:46 a.m. FNG Adam (F3 La Fonda) returns (again) in unmarked white sedan. Asks Q,”Is this where the workout group meets?  Do you know Joe Parfitt?”  Adam runs out of gas.
5:46 a.m. – YHC responds,”Joe Parfitt?  Oh, Shakedown!  Love that guy.”
5:47 a.m. – 5:59 a.m. – various PAX arrive.  Each PAX, upon appearing, utters the same phrase,”What’s going on?  This has to be the smallest Dog Pile group we have ever had.  Maybe everyone is going to Puppy Pile?”
6:00:01 a.m. – Hardywood and Phonics arrive.
6:00:05 a.m. – Let’s mosey.
Meanwhile, at The Fart Sack – 6:01 a.m. – Shakedown wakes up.
Meanwhile, Back at the AO – 6:02 a.m. – Goldberg arrives.

11 PAX, including 2 FNG’s, having checked the back-up batteries in their alarm clocks, set their alarms, and resisted the lure of the Fartsack, post to the smallest Dog Pile in recent memory.

Mosey to Never Used Grassy Area:
Arm circles, IW’s, SSH’s, LBC’s, Freddie Mercury’s, HRMs

Mosey to Traffic Circle beyond the Carillon for Up-and-Downs
Run down hill, perform LBCs at bottom, run backwards up hill to the traffic circle.  5 rounds.
First round, 1 set of 40
Second round, 2 sets of 20
Third round, 8 sets of 5
Fourth round, 5 sets of 8
Fifth round, 4 sets of 10
Plank for the 6.

Mosey to Great Lawn
Authentic Crab Walk (think “bear crawl, sideways”).  Partner Up.
First Round: Each partner individually ACWs across small width of Great Lawn.  Q realizes being a crab would be  awful.
Second Round: Start at end of GL.  Partner 1 runs to center of GL and back.  Partner 2 ACWs towards center of GL.  When partners meet, partners swap.  Continue until team reaches mid-field.
Al Gore.

Mosey to corner of Blanton and Park for Burpee Road
3 burpees at each light post.  EC: 3 burpees at EVERY post – lamp or no lamp!
Al Gore, or Plank, or just pass out.

Mosey to VITA Trail
10 reverse crunches at every VITA Trail stop.  Circle up at south end of trail.

Elevens in the Lake of Pain
LBCs and mercans.  Run through the lake.

Mosey back to the Flag
Shakedown (LIFO) appears.  6:59 a.m. counts.  Push yourself, don’t hurt yourself.
Quick round of rosalitas.

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

Announcements:
Puppy Pile starts in 3 minutes.
Home Run Derby, Tuesday, Robious Elementary School.  PAX appearing at No Toll should bring own tee, balls, and pitching machine.
Look for details on yet another HDHH Going Away Event for Fudd.  Every month until the move.
July 4 Convergence, 7:00 a.m. at Tredegar.
BRR…sign up now, start training now.

NMS:

Great to see a strong showing by FNGs Lorax and La Fonda on a day modest on heat, heavy on humidity.  Well done, gentlemen. Hope to see you both again soon.

Hardywood and Phonics crushed the Summer of Stickiness today, making quick work of the backwards run up the hill.  Hardywood then invented the Curb Assisted Plank.  See him for a demonstration.

YHC’s math skills befuddled some of the PAX today.  YHC appreciates the PAX tolerating his sense of humor.

Speaking of math, and all kidding aside, YHC encourages the PAX to take the time to count how many FNGs Shakedown has EH’d this year.  Wow.  One man EH’ing machine.  YHC counts 5 (at least) over YHC’s last 2 Saturday Q’s and at least a few more on other days.  Hats off, brother.  Apologies for pulling a Canseco (yep, it’s in the Lexicon).

And, thank you to the Sky-Q for another Friday night of heavy rain.  YHC loves the Lake (and antibiotics).

UpChuck spits the bit.

Thirty F3 Elementary School 4th graders showed up for F3 RVA Field Day 2018, and history was made.

This Year’s Theme: 80’s / 90’s TV Shows/ Music & Games

The bell rang. To much fun to be had. No warm-ups. Count off by 4s and mosey to the Carillon Field. Line up behind team captains Rosie, Handshake, Swirly and Hardywood. Let the games begin:

Relays – 3 points for 1st / 2 points for 2nd / 1 point for 3rd

     Wheelbarrow Derkins – Two PAX members at a time from each team wheelbarrow towards their team cone. Every fifth step, stop and perform a derkin. Repeat to the start/finish line. Switch-a-roo and repeat until each PAX member completes the exercise. Waiting PAX performed Jump Squats

     Sack Race – PAX competes in the age old sack race. Out to the cone, out and back. Waiting PAX performed American Hammers

     Tunnel of Love – PAX sets up in the tunnel of love (bridge tunnel) while each PAX member, one at a time, Army Crawls through the tunnel. Repeat until each PAX member of a team is across the starting line. (Set a distance that requires each PAX member to Army Crawl at least three times)

     Merkins – One at a time, PAX bear crawls to their cone. Performs maximum of 20 merkins. Crabwalks back to the starting line. Repeato until the team finishes a collective 260 merkins.  Waiting PAX performed invisible jump ropes

     Out and Back – All together, each PAX member performs 100 single count crab cakes. Run to cone at end of the field (75 or so yards away) then returns to starting line. Switch to 100 single count flutter kicks. Run to cone at the end of the field. Switch to 100 SSHs. Run to cone at end of field. PAX members were allowed to donate extra SSH’s to their teammates.

Tug-o-War – Semifinals x 2 / Consolation round x 1 / Championship round (worth 5 and 3 points)

Water Balloon Toss – PAX lined up across from each other and tossed on the whistle.

Round 1 – toss and do 10 merkins   Round 2 – toss and do 10 werkins    Round 3 – toss and do 10 knuckle    merkins    Round 4 – toss and do 10 diamond merkins    Round 5 – toss and do 10 wiper merkins. (Add rounds as necessary)

Mary: Superman

The PAX took us out

NMS

The inaugural F3 RVA Field Day went off without a hitch, I think. YHC and Kubota arrived on the scene at 5:05 and made two observations. First, we managed to bring all the supplies needed, not an easy feat. Second, Swirly was already holding down the fort. After field set-up, Kubota and YHC joined Swirly for a pre-battle strategy session. Slowly but surely the PAX arrived.

6:00 circle up and count off by 4s. Teams were pumped to leave school and find out about the mystery that awaited them. After skipping the disclaimer entirely, YHC set the table for the first relay. On the whistle we were off. The pace was fast and furious from the jump.. YHC heard Swirly lodging a merkin count protest at some point. Kubota may have called foul. Who knows. Competitive juices were flowing fully. Team Rosie won round one.

The sack race was an absolute show. Hardywood won’t be stopped. Nothing can contain him, not even a fancy hipster burlap coffee sack. YHC has no idea what was going on down the field, but according to Kubota, we had a spy. Watch out men, someone was hiding in the bushes taking notes. Loose Goose, what did you do? Round 2 also went to team Rosie. The fix was in.

Tunnel of love proved to be a test of will and very little grace. I don’t know about y’all, but YHC’s knees won’t be presentable for a week or two. No TYA shorts for me. Team Swirly said what fix, and took Round 3 going away.

The out and back relay proved to be another battle of will. At some point Gumbo became the jockey, and YHC became the horse. “Go! Vinny! Go! Vinny!” Thanks for riding me hard brother, I needed it. Again, team Rosie took the round.

Tug of War was the highlight of the day, other than perhaps the HUGGS, more on that in a minute. It was Team Hardywood’s time to shine. With Callahan leading the way, it was over before it started. Flashdance had to leave early to set the table for coffeteria, forcing team Handshake to operate down a man. They lobbied YHC and Kubota for an extra man to regain even strength. Nope. This ain’t 4th grade field day. This is F3 RVA Field Day. As Flashdance famously said about an hour later, “sounds like y’all need to suck it up.” And suck it up they did, digging deep, and fighting hard, Team Handshake showed real grit in the consolation round, and won down a man. Way to pull men. T-claps. With minimal effort however, Team Hardwoody took round 5. YHC isn’t even sure his feet were ever on the ground after the first pull. Also, Flatline fully recognized the strength of Team Hardywood and immediately dropped the rope and walked off the course. Your team may not have known that. Now they do. Love you brother, your shirt was fantastic!

Team Hardywood also posted nicely in this battle at water balloon-loo. With a former DI VMI athlete on our side, it was over before it started. Not sure who took 3rd, but Team HW took 1 and 2. Yeah Boooooy!

Back to the flag for Mary. YHC figured there was only one way to close out F3 RVA Field Day 2018. Super Man!

Since not everything can be about Old Milwaukee and some crab legs, YHC served HUGGS post-battle, to which Upchuck commented that the expiration date must be May 5, 1987. YHC sure hopes so.

Great shirts men. Way to bring out your inner child, even more than normal.

Welcome FNGs Baby Spice, Borat and Crayola. Love you.

Major T-claps to my captains, Hardywood, and Kubota for doing work. Kubota, you are a true team player. Can’t thank you enough.

Finally, congratulations to Team Rosie (ABBA, Fudd, Rosie, Spit, Sabotage, Shakedown and Flatline) on winning the Ghost Flag. Y’all figure out who gets it and let us know when we’ll see it next. It was a good flag. Mostly house broken. Nano region Richmond Proper set y’all up right. Take good care of it.

-Vinny, out!

37 Warriors including several 2.0s came out for the rarest of rarities, a Lockjaw Dogpile Q.

Long mosey down the road to the far circle beyond the Carillon.

COP

• Arm Circles (Flashdance was present)
• Helicopters
• SSH
• Don Quixote
• Russian Soldiers
• Imperial Walkers

Line up on the street heading downhill for 11s:

10 Carolina Dry Docks, 1 Captain Thor; Bear Crawl 10 paces for the next series of reps

Trot down the road a bit and turn into Pump House Park, cross the canal and hang a right heading to the end of the line maybe 150 yards down.  Partner up for Dora!

• Partner 1 runs the loop back to the pump house and back (perhaps the longest run to date for Dora)
• Partner 2 does 100 Copperhead Squats, 200 Monkey Humpers 300 Flutter Kicks

Mosey on back to the pump house and return to the road at the bottom of the pipeline.

Triple Check!

• Partner 1 – Run up the pipeline and back down the trail
• Partner 2 – Elbow Plank,
• Partner 3 – American Hammers

Mosey down the road to Love Hill and run most of the way up.  Lunge walk the remainder of way until the 6 catches up, run to the Shovel Flag.

YHC asked Flashdance and Fudd to each say a little something to take us out.

NMS

Wow!  37.  It’s like a mini convergence.  Great to see so many familiar and new faces.  The following happened, more or less.

The Pax explored new territory in Pump House Park heading almost all the way to the end to where George Washington once enjoyed lunch while waiting to discuss the Kanawha canal project with others.  Alas, they stood him up and he had his lunch.  So when you were laying down doing your flutter kicks, GW might have had a nap in that precise location.

On the the pipeline is where most of today’s humor landed.  When Flashdance is partnered with Hardywood (and someone else), hilarity ensured.  Hardywood used each time Flashdance was running the pipeline to impart his wisdom to Flashdance’s 2.0.

Round 1 – “Do you know what a Libertarian is?”  Taxation explained with a PB&J and the government taking their share.

Round 2 – Adding honey to your PB&J when it is a controlled substance.  The government places you in prison with those who blow up sandwiches.

Round 3 – Estate Planning – Once the government takes most of the sandwich, your sister lives off of what’s left rest with a drummer from a band.

At least Flashdance didn’t need to explain Monkey Humpers on the way home.

There was a bit of running today.  Someone clocked us about 3.4 miles.  Well, I guess that is what the Pax gets when YHC does not get his Friday RAMM Q.

We had two FNGs today, both of which we changed their names.  Welcome FNGs Callahan and Safety Dance.  Callahan was temporarily named Sparks then we changed it to Dingo, then Tommy Boy, before YHC landed on Tommy Boy’s last name of Callahan.  Callahan will serve this FNG with more versatility.

YHC changed Polamalu to Safety Dance since he played safety on the University of Richmond football team.  He is wicked fast and came full speed today.

TYA and Snowden joined us at ETs.

Announcements:

• June 15 – Amateur RAMMs Gears day.  Bring your Schwinn.  Bring your Huffy.  Bring some money for Starbucks.  See Lockjaw.
• June 23 – Puppy Pile – Bring those 2.0s for a Sippy Cup beat down.
• July 4 – Convergence at the Tredegar.  Kubota has Q.
• Fudd and Flashdance are leaving town.  Mr. Roper is leading a a HDHH in their honor.  Pre-blast pending.

Time to Taper,

Lockjaw

30, yes you read that right 30 warriors rose to greet the dawn of a new day. Today was an F3 olympiad of leadership.  According to legend, it went a little something like this.

Today there would be 10 Qs each with a 5 minute punishment session with a one minute transition between.

Round #1 Hardywood (YHC)

COP: Mosey to field IC SSH, DQ, Merkins regular, merkins right foot in the air, merkins left foot in the air

Transition #1 10 burpees

Round #2 Kubota – All pax plank and man at the end begins agility drills between the planking pax. First time was on foot, second time was bear crawl.

Transition#2 10 burpees

Round #3 Wilson – Triple check.  One pax hang (or shamefully watch Rosie do toes to bar), one pax run to hydrant for 10 merkins, one pax do pull ups on the dips bar.

Transition #3 20 merkins

Round #4 Bodos – Trail Run to the bottom of pipe line.

Transtion #4 10 merkins

Round #5 Shakedown – The Magoosh! Pax line up in two lines.  Pax on the end yells drop and on command the remainder of the pax drops to the ground, completes one merkin and moves three paces to the right (or left) completes another merkin and gets up.

Transition #5 10 Hand Release Merkins

Round #6 Upchuck – Five Minutes of Fury.  The ground and pound round included IC Flutter Kicks, Dips, Rosalitas, and an ungodly amount of Reverse Crunches.

Transition #6 10 burpees

Round #7 – Lab Rat.  Run up Love Hill to the Amphitheatre.

Transition #7 10 Merkins

Round #8 – Posh. Ascending WWII Situps.  Complete 1 on the first step, 2 on the second step….you get the idea.

Transition #8 10 Merkins

Round #9 – Hitchhiker.  Sprints.   Perhaps the most painful thing to do at the end of the exercise and this is what he chose.  There’s really not much more to say here. The brain of YHC shutoff after the 3rd round and we could have done 4 or 400, no one can really be sure.

Transition#9 10 Merkins

Round #10 Seymour. Skip, shoot and look shameful for the length of the field, then upon his call sit on the ground and look bewildered.  In addition to describing all of YHC’s family vacations, this is also what transpired for the Cleveland Cavaliers in game one of the finals. Mosey back to the flag.

Transition #10 Six inches

Numberama, namerama, Shakedown took us out.

News: July 4th Convergence.  See Kubota.  This will be at Tredegar for an hour long sufferfest with a post workout coffeteria on site.  In the immortal words of our founding fathers on the day Jefferson signed the Delcaration of Independence “Hey Ben Franklin I know this place in little Philly with some baller breakfast tacos and super hot waitresses, are you in? And don’t invite Sam Adams.  He keep going on and on about this British girl he was dating, then he shot her brother and he won’t shut up about how complicated it is now. Oh god, and don’t even get him started talking about Harvard.”.

Puppy Pile: June 23rd 7:05am.  Sippy Cup has the Q.

Moleskin:  Thanks a ton fellas for absolutely bringing it.  We covered a ton of ground and it was awesome to have 4 first time Qs.  Wilson said it best, “If you can count to 3 then you can Q”.

A great time at ETs as always.  With this disgusting and rambunctious bunch, outside was a excellent option.  Discussed at ETs was how much Lab Rat loves and I mean LOVES The Creek as an AO.  He asked us if we would be interested in moving all Richmond F3 workouts to that location.  This has been tabled for Corporate.  Fingers crossed.

YHC has made the call to upgrade Trabek to Moops.  All credit for this genius F3 name goes to Lab Rat.  Here’s the dissection.  “Trabek” was said to be good at trivia -> In the 7th episod of the 4th Season of Seinfeld George plays Trivial Pursuit with Bubble Boy -> George asks the question “Who invaded Spain in the 8th century?” Bubble Boy answers “the Moors,”. -> George replies ” the question card says that the answer is “the Moops.”.  Clearly it was a misprint and the Moors wreaked more havoc on Spain that all of our sweaty asses combined do at ETs.-> Welcome Moops.

28 showed up this morning for the Opus VQ at Dogpile — here is what went down…

COP —
Hillbillies
Helicopters
Don Quixotes
Combo exercises —
5 Plank Jacks, 5 merkins 5x
5 WW2 Situps, 5 Freddie Mercuries 5x
5 flutterkicks, 5 scissor kicks 5x
5 copperhead squats, 5 pistol squats

Mosey to the bathhouse for a triple check–
1 person runs to the service road and back, 1 does Donkey Kicks, 1 does an ab exercise of their choosing

Mosey to the hill behind amphiteatre —
supposed to be a mountain with a partner consisting of
100 jump squats, 200 mountain climbers, 300 amercian hammers, 200 mountain climbers, 100 jump squats
modified to finish with the amercian hammers for the sake of time

Mosey to the field (once YHC found it with the help of Saab)
Old fashioned relay race.  3 teams.
Sack race to first cone, bear crawl to second cone, sprint to third cone, sprint back to second cone, bear crawl to first cone, sack back to the start.
All others were doing SSH, LBC’s and other exercises while waiting

Grab stuff head to the amphiteatre–
round of skull crushers 10 each side
2 rounds of 4×4 merkins (4 derkins, 4 merkins on one side, 4 upward merkins, 4 merkins other side)

Back to the flag…
Numberama, Nameorama, Announcements, etc.

Announcements —
7 AM convergence at Tredegar Monday morning!  Be there!
24 AO’s — 104 or so days to get to all of them.  Did Phonics say we could earn a cool patch for competing the Summer Challenge??

NMS —

It has been two years since YHC has been coming out to these F3 beatdowns — YHC made it a goal at the beginning of this year to Q a Dogpile workout before the end of the year.  Check.  Next goal?  Hit some different AO’s this summer.
YHC had a few butterflies this morning on the ride over, but once it got going the butterflies were gone.
YHC purposely left his glasses in the car so he could read the Weinke, but that led to getting lost a few times.  Thanks Saab for the help finding the field for the relay race (or at least I think it was Saab??)

Naming new folks was especially difficult this morning.  Every time we would settle on a name, it was shot down.  We had to rename the new folks several times bc the original names were too… sketchy?  too long?  who knows?  Wilson kept pushing for Amber Alert… YHC liked Reading Rainbow… We settled on The Graduate — some story about Seymour and the new kid were at a graduation last night (they didn’t know each other before this) and Seymour out of the blue just invites this guy to F3.  “Hey little kid, come out and meet me at Dogwood Dell early in the morning, oh and bring your gloves”  And the guy came.  Welcome to the graduate.
The other trouble was with Chief — he was originally named Bromance by some deviant in the group, bc YHC knows the dude’s brother and the conversation went on too long, so there ya go.  We nixed Bromance and went with Chief bc we are fellow Monacan grads!  I am the Q, dammit.  I pick the names so no more complaining. 🙂

YHC loves relay races at F3 — we should do more of them…  It was especially fun getting to tell everyone this morning to grab their sacks and get moving.  Hardest part of the relay by far was watching everyone try to get themselves in the sacks!!

Thanks guys for making this morning really entertaining!

Opus