Tag: Dogpile

Saint Patrick’s Day is here and YHC had been thinking about this Q all week. What to do and how to show RESPECT for this day. Today is 4 weeks since YHC father passed and on the mind too. Early text to Swirly asking him to post his flag and YHC arrived at 545 memorizing his work out and thinking to himself…..count correctly and breath!! 21 regular PAX members and 1 FNG posted for a Flatline Q and starting St. Patrick’s Day out with a BOOM!

0600…..time to Mosey. One loop around the circle at Ampitheater awaiting late arrivals.  COP: x11 Helicopters, x24 Imperial Walkers, x 46 SSH…..YHC had more planned for COP but x46 SSH is no joke plus next workout would take some time. Mosey with a run to The Lake.

Shamrock The Lake….as YHC had conjured up!! Partner Up and here we go: at each light pole, partner 1 performs 3 exercises-x3 merkins, x 6 LBC’s, x9 SSH while partner 2 runs a lap around The Lake and meets up with partner 1. Bear crawl to each light pole, switch and repeat until The Lake has been circled! YHC planned accordingly because this evolution took some time but outstanding work PAX and way to push and finish! 15 mins left and time to Mosey to access road at bottom of bunker complex, just up the hill from The Lake.

Triple Nickel……x5 Burpees at the bottom of the road, run to the top for x5 squats, and back down=1 rep. Perform 5 reps………hence triple x5 x5 x5. 5 mins left and mosey back to the flag.

YHC finished the workout making sure all PAX members were accounted for!

Number-ama, Name-r-ama, Announcements: Keep Labrat in our prayers as he is with his father in the hospital in SC. CSAUP-find a team. If you want to run-tell us and we can help with all else!! Healing Place 10K Training Team after Dogpile-5 mile run today! See Upchuck!

YHC took us out!

NMS: According to Spit, approx. 4 miles ran today for Dogpile. EXCELLENT CSAUP training! Spit awesome partner as usual!! x46 SSH is a lot and YHC had more planned for COP but cadence and counting would have been difficult and bad so YHC cut COP to 3 exercises…11/24/46=YHC father’s bday! But YHC knows how the PAX loves when YHC calls out cadence or better yet, messes it up!! RVA has Shamrock The Block so YHC wanted to start the am out right, hence Shamrock The Lake!! Shamrock has 3 leaves and according to Irish tradition means 3 things-Faith, Hope, Love and if you find a 4 leaf Shamrock, 4th leaf=luck!

Gentlemen of The PAX-we have Faith in God or a higher power as well as Faith in our M, families, and F3. Hope is a powerful, powerful thing that the PAX has and we can give to others!!! Love for our families, M, and kids along with each other and one of the reasons why F3 is awesome and special. If you allow F3 into your heart, there is nothing but Faith, Hope, and Love!!!! The last 18 months has shown YHC this, especially the last 4 weeks!!

PAX members, thank you for following this am. Wasn’t quite sure how it would work out but thumbs up, YHC thinks! Way to push and get it all out! Only those who post understand!

Loud and Proud,

Flatline

27 Pax gathered for a pre-daylight savings beatdown.  The workout went something like this:

Mosey a couple of laps around the circle and gather for the COP.

COP

10x Helicopters, 10x Imperial Walkers, Arm Circles forward and backward, 12x Merkins, 20x SSH, 10x Twisting jump-lunges.

Animal radii.  Bear Craw to center 5x merkins, Crawl bear back.  Then Crippled bear each leg.

Mosey to the amphitheater for the Cupid Shuffle Plank-o-Rama.  Down, down =  2 merkin. Right and left.  Walk it by yourself = switch from incline to decline. Kick = lift legs alternately

Mosey to the rusty cage for Orangutans and then Partner Pullups1à5 and Chinups 5à1.

Mosey to the bridge near the pump house for a Pipe Loop Triple Check.  Plank, reverse lunges up the paved hill, and run the pipe loop.

Mosey to the hill near the Maymont trail.  Sprint up hill and Balls to the wall on the house at the top while you wait for the six

Mosey back to the flag for a quick 2 min of Mary, flutter kicks and cross leg lifts.

COT—YHC took us out.

Moleskin

Thanks to Rosie for switching with me to let me Q today rather than last week.  I’d been planning this one for a while and needed some morning light to pull it off.

YHC always likes to try an experimental exercise each time he Q’s.  The twisting jump-lunges were good in theory, but were a major FAIL.  The Pax was flopping all over the place and we had to abort before we reached 10.  It was good for a quick laugh, however.

YHC was impressed at several moments during the workout today.  Garbage Plate and Hitchhiker on the uphill sprint,  Helix and Bodos on Orangutan, and Hardywood on the pullups, going for the 1-handed variant at the end.  Way to push it guys.

At the very end of the workout, YHC heard some guys shouting “water.”  Aisle 5 was a bit woosy after the uphill sprint and balls to the wall, and needed a little respite so he wouldn’t merlot.  Aisle 5, it was great to have you back at Dogpile, and I hope you are okay.

Welcome back? to FNG Rickroll, invited by Loose Goose.  For those not so internet savvy “Rickrolling is a bait-and-switch prank that involves posting a hyperlink that is supposedly relevant to the topic at hand in an online discussion, but re-directs the viewer to the music video of “Never Gonna Give You Up,” or what I did if you happened to click on the link above.”  I didn’t get all of the backstory here, so someone please fill it in in the comments.

30ish F3RVA men braved the sunny and 70 weather with 20 mph winds to what they thought would be a Sippy Cup Q but got Rosie instead.  Flag planted deep to stay upright in the wind,  a few requests to start early to get out of the wind ignored,  clock hit 0600 and we were off.   

Mosey toward the second circle but turn into the field when some construction flags were seen in the circle.   Warm up with SSH, DQ, Hillbillies, add the Jville hop, merkins, LBC and flutter kicks.   Continue to the second circle for the Golden Triangle.  Bear creek, 10 merkins, run, 20 jump squats,  backward run,  30 box cutters.   Round 2 – bear crawl,  10 burpees, run, 20 monkey humpers, backward run,  30 2 count Freddie mercuries.  

Mosey to the RustyCage, can’t miss a chance to stop here.   Hardywood was headed to the trail,  always 1 step ahead.   Partner up 3 rounds of 5 pull ups, 10 WWII, 5 jerkins.  Plankarama (lost an FNG here)

Now there’s enough light to head down the trail.   Run down to the pump road,  find a new partner.   100s for our brother crushing 100 miles today.  100 merkins, 100 jump squats,  100 old man V-ups (crunchy frogs), partner runs the pipe loop.

Mosey over to Love Hill (lost Upchuck), new partner.  P1 runs halfway up P2 goes up with lunges, polar bears, and broad jump burpees.  Mosey up the hill to the field by the parking lot for Mary to close it out.

NMM

First off Tclaps to Hitchhiker,  that’s 2 weeks in a row he’s posted with 3 FNGs.  Great work on the EH, somebody buy that man some coffee because coffee is for closers.  Loose Goose brought an FNG but he didn’t make it past the Rusty Cage, I didn’t get the full story, merlot spill? Loose Goose is planning to have him out again soon.  Seymour crushed some pull ups and jerkins today.  Welcome back to Aisle 5 and his 2.0 Dirty Rice with his second post.  Sippy asked YHC to switch the Q with him next week so he child stay home with the kids while his wife helped her mother.  Luckily YHC had a late change of plans and got to stay in town for Dogpile.  YHC had planned too hit the pipe loop since we only have one more week before daylight savings puts us back in the dark for a while.  Hardywood tried to go straight down the trail but we can’t skip the Cage,  or at least YHC can’t.    Always a pleasure to lead this group but a large group at Dogpile is especially fun.

 

31 Warriors including 4 FNG’s commenced for a solid beatdown that went something like this:

 

COP

 

Side Straddle Hop X 20

Arm Circles, Forward and Back X 10 each

Merkins X 10

Flutter Kicks X 15

LBC’s X 15

Burpees = 5 (Saabsky love ya)

 

THANG

 

Mosey to the Amphitheater:

 

-Start at bottom (ascending merkins with each step) to the top (Total 171)…Reach top, Descending jump squats (Total 171)….get to the bottom plank up….

 

-Mosey to the grassy area behind the amphitheater (fish bowl) for Jacob’s ladder = Run downhill, back up (1 burpee), back down hill and up (2 burpees)… All until you reach 8 total….  Touch Down Al Gore….

 

-Mosey to the Field (6 cones down the field)… Tell me if this might be crazy but partner Carry Suicides…

-P1 carries P2 to first cone and back (Each man performs 15 PLY’s each).

-P2 carries P1 to second cone and back (Each man performs 15 PLY’s each).

-” ” through six cones

 

–Mosey to Rusty CAGE….Partner up, 3 sets of 7 Pull ups each man, 3 sets of 7 Jerkins each man

 

–Mosey, Circle up, Ring of Fire Merkins

 

Back to Flag for MARY…

 

Swirly took us out.

 

NMS:

 

YHC understood this AM that Kubota had revealed a “cone preview” via twitter last night. Spit said to “bring it”, while Wilson apparently was going to opt to Fartsack….. YHC then received an email from Splinter (Swirly copied) that we would likely have an F3 brother visiting from North Carolina… Being that this was to be YHC’s first Dogpile Q, the nerves started to slowly creep in. YHC could only imagine in his own mind that one of the F3 founders would be showing up.  Managed to get to sleep, however, YHC awoke at 4:30 a.m. instead of 5 a.m. without a chance of falling back to sleep.

 

The PAX was lively as usual upon arrival, then 6 a.m., BOOM time to roll….It was a blast Q’ing Dogpile today, thanks for all of the encouragement and assistance along the way. Welcome to FOUR FNG’s, credit to Hitchhiker for some major headlocking!

 

YHC would like to sincerely thank the PAX for your recent thoughts and prayers concerning something my family just went through. I am very grateful for the support, friendships, and many other things I get out of F3.

 

Thanks for letting me lead, have a great weekend boys!!

Announcements:

-Breaking Bread tomorrow (Sunday) = See Kubota if want to join.

-Healing Place:  See Honeydo for details

-Bon Air United Methodist Church:  3 p.m. (tomorrow, Sunday) Memorial for Flatline’s father.

25 warriors came out for Lockjaw’s 2nd Carillon beat down of the week.  This is what transpired more or less.

Mosey to the far circle for COP:

• Russian Soldiers
• Helicopters
• Don Quixote
• Imperial Walkers
• SSH
• LBC

Mosey back to the Rusty Cage for 7-11s:

• 7 wide grip pull ups and then 11 dips – three times through
• 7 dive bombers and then 11 partner assisted bicep curls – three times through
• 7 regular pull ups and then 11 Captain Thors – three times through

Mosey to the large field in front of the Carillon and establish a large circle.  Bear crawl counterclockwise and perform merkins of the appropriate amount on the clock face – 3, 6, 9, and 12 while bear crawling in between.

Line up for indigenous people pole smoker run.  Pax on end does 6 heels to heaven while the rest of the Pax holds 6 inches or at 90 degrees.

Make the trek down Love Hill and partner up.  Partner 1 runs to the top of the hill while the other partner does lunges.  Swap roles.  Next exercise was broad jump burpees and then polar bears until the Pax reaches the top.

Partner up with someone of appropriate size.  Partner carry to the top of the embankment, jog down and repeat with different roles.

Mosey back to the SF and circle up for some Mary.  YHC borrowed a tennis ball from the dog park and threw to Saab who ordered up some Rosalitas.  The ball was passed to Flipper, when Upchuck cut him off and led reverse crunches in such abundance that YHC called it at 7am to do COP.  Upchuck does not like sharing with others.  🙂

Labrat took us out.

NMS:

With a group this size, there is always some mumble chatter.  Rusty cage produced most of it, including this backblast’s title.  Fudd and I were face to face on the dip bars when he shouted “nuts to nuts”.  YHC is glad he didn’t inch his way closer for that set.  Dive Bombers made their repeat appearance and once again required a demo as well as various alternative nomenclature to convey the concept.  “Muffin Diver” seemed to resonate with Saab for some reason.  Must have been the name of the boat where he took SCUBA lessons.

Fellowship at ETs was great as usual with a wide variety of topics in conversation.  TYA, Bleeder, and Gomer Pyle joined us.  Great to see our Pax on the mend come out for coffee and conversation.

Announcements:

• Who has HDHH this month?  That would be this coming Wednesday.  Some talk of doing another brewery run.

Always Be Tapering,

Lockjaw

25 came out to play before the rains came at Dogpile. Here is what happened before Swirly said verbatim:  “I like the Penis” at the end:

COP – Modified disclaimer, Imaginary JumpRope, Merkins, Helicopter, Don Qs, Flutterkicks, Scorpion kicks

Head back to Amphitheater – Self-destruction (finish up to the end after audible last week) –  Increase all the way up steps:  SSH, V-Up, and Merkins.  Head down to Rusty Cage:  4 Sets of 5 Pull-Ups & 10 Dips.

Back up to Amphitheater field for Human Centipede. Then PAX stays split each group goes to COP circles on side of Carillon.  2 Burpees, run to other circle then 4 burpees, all the way up to 10 Burpees.  Back to field – Sprint across and back, with some burpees thrown in for Wilson.  Partner up for 4 sets of 20 PLTS each man.

Finish up with Honeymoon Suite and back to the flag and Swirly took us out.

NMS – YHC knows how much it must have bothered Circle K that the PAX ran out of time on the full Self-Destruction last Dogpile.  That was a great way to start and also eat up a good chunk of time.  It also kills any mumblechatter quickly.  PAX who were not there last week, like EF Hutton, were left to learn how to do a V-Up.  YHC was not about to attempt a proper V-Up demo and the PAX figured out there is a lot of flailing on the ground required.

Good to get in some more Dips at the Rusty Cage.   The Human Centipede may work best with a smaller PAX as even splitting up to 12 man groups is a long way to hop.  Also good to see Wilson back in the Gloom, maybe some of the New Market taunts on recent BBs are working?

Lab Rat and Marmaduke were talking Great Danes as Lab Rat is in the market for a small horse, maybe to mill his grains for his homebrew needs.  Too much infantile mumblechatter in the Honeymoon Suite to even mention although to clarify this is not where Swirly said “I like the Penis”

Annoucements – CSAUP upcoming – sign up for a team. Kubota has his VQ on Monday at Hoedown.  New Dogpile T-shirt orders coming.

Prayers for Fudd’s sister and their family.

21 F3RVA regulars and 2 FNGs showed up at Dogpile for BDay beatdown that went something like this:

Mosey to grass circle for COP.  Exercises included Invisible Jumprope, merkins, LBCs, Hillbillies and DQs all IC.

YHC announced  the Q was being taken over by K2, Kswiss and 7-11.

K2 Q – Mosey to the Rusty Cage for 11s.  Complete 10 pullups and run to the fire hydrant for 1 squat. (even though K2 had no idea where the fire hydrant was located).  Back to the cage for 9 pullups with a return to the hydrant for 2 squats.  Repeato until 1 pullup and 10 squats.

KSwiss Q (VQ) – Dora 1,2,3.  Partner with a PAX member and complete the following – 147 v-ups (what the heck is a v-up), 247 in and outs (Gas Pump), and 347 LBCs.  While one partner is completing the exercises, other partner lunges across the short side of the field.  Switch upon returning and repeato until team has finished the number of exercises.

7-11 Q (VQ) – Mosey to the amphitheater for Self Destruction.  Starting on the first step complete the following, 1 SSH, 1 Merkin, 1 v-up (what the heck is a v-up).  Increase number of exercises by 1 as you ascend the steps of the amphitheater.

Mosey back to the flag.  Numberama, Namearama, YHC and 7-11 took us out with some thoughts on leadership.

Announcements – HoneyDo and Upchuck are coordinating helping a group of runners training for the Monument Ave 10 K.  See Preblast for info or see one of them.

NMS : A couple of weeks ago, YHCs daughters asked what YHC was going to do on his BDAY.  YHC responded with starting the day with a Dogpile beatdown.  They knew what that meant and asked who is the Q?  YHC said “Me” and K2 said she wanted to Q and her sisters said they wanted to join in on the fun.  BOOM.  KSwiss mentioned somewhere during the conversation that she did not know the names of the exercises and YHC responded with “If you lead this group of guys, they will follow”  Hence the theme of this morning’s Q.  YHC learns something from his 2.0s everyday and I knew with a little help they could teach the F3RVA PAX what it means to step out of your comfort zone and Lead.  A huge part of the mission of F3 is Leadership.  Leadership sometimes just means sometimes we have to step up to the plate.  A lack of leadership translates into a lack of initiative which equals laziness.  Laziness is best friends with the Sad Clown and YHC does not tolerate laziness.  The F3RVA pax does not tolerate laziness because we are Leaders in our communities.  F3RVA participates in monthly challenges throughout the year and today YHC is challenging each member of F3RVA (YHC included) to find an opportunity to lead someone in your family, church, workplace, etc. through the actions we display.

A couple of observations from this mornings beatdown:

Before the workout F3RVA had no idea how to perform a v-up.  Now we do and YHC hopes we never have to perform another one. (Although YHC does not think he ever completed one correctly)

It felt like Toga was in town as 7-11 did not approve of YHCs form during the Squats as she bluntly crtiqued YHC during the 11s.

Before the beatdown, 7-11 informed YHC that the three amigos were going to kill the Pax’s abs.  Mission accomplished.

Herbie tells jokes much better than TYA.

YHC is changing his choices for his Podcast fight team to 7-11, KSwiss and K2.  Reason=If anybody were to hit any of them the abs, they would break their hand and run home to their mommies.

Biggest Observation – There is no other was YHC would want to start a BDAY, than with the F3RVA brothers and 2.0s.  Thanks for allowing YHC to stray from the normal routine this morning.

Welcome to Floater and 7-11.

Circle K

 

28 descended upon Dogpile in reasonable temperatures for light calisthenics.  This is what transpired, more or less…

As Lockjaw is still under the weather (get better soon buddy), he asked Circle K if he would take the Q this morning.  Since CK has his birthday-Q next week and was running on a tight schedule, he rightly opted for a hot potato.

Circle K (first Q):

COP:  Invisible Jump Ropes (i.e. jump up and down aimlessly), DQ’s (Sloooooowly), Squats.

Ascending dips up Carillon steps (1 to 18).  Descending Inclined Merkins (18 to 1).  Plank up.  After a few reach-arounds and turns at Wilson’s Wife, turn Q over to Gomer Pyle

Gomer Pyle:

Hallelujah up steps of Carillon (i.e. holding arms in air) then single dip down each step.  Advance to circle past Carillon…

Curb Crawls:  Bear Crawl then Crawl Bear back and forth 5 times.  1 merkin/derkin off the curb each time.

Abs:  WWII’s, Flutter Kicks, Hello Dolly’s, (YHC is sure there were others…).  Turn Q over to Slurpee…

Slurpee:  Partner up.  200 leg tosses among the pair.  Turns Q to Kubota (pre-VQ)

Kubota:  Long mosey to Love Hill.  Partner carries ALL THE WAY up Love Hill…rotate carries as needed.

Saab:  Jacob’s ladder up/down hill behind Carillon.  Ascending Burpees at the top of each hill up to 7.  Run to flag for quick Merkin Ring of Fire

Just a few notes and observations from today’s workout.  YHC is certain there will be many more:

• Apparently it is not Saab who HAS THE RUNS today.  Get well Swirly and I hope it passes (ha) soon.
• Either YHC has inspired a few, or the PAX is just getting older and stiffer.  It was nice to see some others (Wilson) fall behind on the Don Quixote cadence today.
• Speaking of older and stiffer, Marcel Marceau briefly mistook YHC for Hardywood.  YHC almost blushed.
• Kudos to Kubota for his pre VQ (scheduled for Hoedown in a few weeks).  Once called upon by Slurpee he took off running towards Love Hill so fast, the PAX almost lost sight of him.
• Marmaduke apparently lit off a few bombs this morning.  At one point during the inclined merkins – with a few concerned PAX facing his posterior –  he declared “he was really pushing…”
• Thanks to Loveseat for helping to pound through the leg tosses.  50 per shot was a smoker.
• YHC appreciates the growing number of positions applied to Wilson’s Wife.  He is certain the feeling is mutual.
• Thanks to Shakedown for partner carries up Love Hill.  He would have carried the entire distance were it not for him taking intermittent breaks from Saab’s mumble-chatter in his left ear.
• Welcome to Flatline’s 2.0 now named (Wet) Willy

Announcements:

Breaking Bread on Sunday.  Please contact Rosie or Hardywood if you are interested in joining them.

CSAUP signup now (worksheet has been posted)

Saab abides

 

 

YHC arrived to The Gloom this am and first, thing first-No Big Blue! Swirly, hope your knee is ok! And  onward….Shakedown provided his shovel flag and Boom! It appeared that above 32 degrees was a good thing for 29 regular PAX members, at least until after COP.  0530-Time to Mosey!

COP= Arm Circles x 15- 10 small, 5 big (forward and reverse). Russian Solder x 15, Imperial Walker x 15, Copperhead Squat x 15, Leg Lifts, I started performing Scissor Kicks x 15, LBC x 15, Merkins x 10, Booya Merkins x 5. Yes, YHC f–ked up again but this time calling out the wrong exercise and one miscount! Maybe one day………ENOUGH–time to work!!

Mosey to The Lawn. YHC has dubbed this work out, The Lawn Service. Line up for lawn sprints (One end to the other) with 1 minute rest time and continue lawn sprints and decreasing rest time by 10 secs until 0. During rest time, PAX planks. Once PAX and YHC hit 30 sec rest time and less, mumblechatter  ceased! We finished on northbound side of The Lawn.

Next, Partner up for Leg Lifts, no…..Heels to Heaven, no…….no, officially the exercise YHC was looking for is called Partner Leg Toss. So partner leg toss totaling 200. Upon completion and lots mumblechatter from the PAX, if this exercise is done solo, it is called Heels to Heaven. Thanks Saab and Fudd!

Mosey to The Lake……aka Merkin Lake. At every light pole, 10 Merkins. YHC counted 27 light poles. Fudd counted 31 but definitely more than 19 originally stated at beginning of the exercise. Touchdown Al Gore until all PAX members were finished.  Next exercise, toes in the water! YHC did not really sell this exercise enough to be believable! But man, how long can a PAX member keep their toes in Merkin Lake? Winter time only!!

Mosey back to The Lawn. Partner up and wheelbarrow’s to the Carillon Side. Whatever count your partner can muster til finished! Touchdown Al Gore when finished. Hitchhiker and Posh finished strong! Boom, mosey back to The Flag!

Number-ama, Name-r-ama.

Announcements: CSAUP is on Pre-Blast. Teams from Nano-Regions, etc.

YHC took us out!

NMS: Considerable mumblechatter at beginning of YHC’s COP. But to be expected! YHC often says one thing but may mean something else. Thank you to the entire PAX for following and putting out this am!! Oyster way to push during leg toss! Yes, YHC likes short intervals during exercises, running, and pushing through the pain! We are always capable of more-PERIOD! Good to see some old faces back out at the gloom! Fudd, hope your little spill was not too bad. And yes, some ice skating did occur this am during our runs!! YHC cell died during namer-ama so thank you to all help make sure big data was correct!! IF only my pager could record!?!?! And only those who show up understand!

It was a pleasure to lead the PAX this am. Make the most of each day. Tell your M and children you love them every day! This trip is not forever!

Loud and Proud!

Flatline

25 F3RVAers showed up to help YHC continue his birthday celebrating and enjoy one last day before the cold weather returns. Weather app showed 55 and cloudy but as you know it always 70 and sunny at F3RVA.

This is how went down:

PAX completed 2 Burpees every 2 minutes for the first 24 minutes

Mosey to the circle next to the amphitheater 

COP (ALL IC)

• 33 SSH
• 33 LBC’s
• 33 American Hammers
• 33 Arm Circles (17 forward and 16 in reverse)

Mosey to the field in front of the Carillon

THANG

Field Fun

Partner up, first partner runs to the opposite end of the field then back while second starts on the exercises. As partners the following was completed:

• 33 4×4’s
• 33 Flutter Kicks (2 ct)
• 33 Carolina Dry Docks

Mosey to the Rusty Cage

Rusty Cage

33 LBC’s IC

Partner up with some one new, as partners complete the following:

• 33 Burp ups
• 33 Jerkins

Mosey down to the road near the pump house

Lazy Dora

Partner ups with some one new. As partners complete the following:

• 103 Merkins
• 203 LBC’s
• 303 Squats

P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 103 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 203 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 303 total squats are completed.

Love Hill – Partner Carries 

Partner Up with someone about your size. First partner carriers second 33 steps up the hill, then each partner completes 33 LBC’s then switch position. Rinse and repeat to you reach the gate.

Mosey/AYG back to the SF

Numerous AL Gore and Plank O RAMA’s were completed throughout the workout while waiting for the six

Numberama, Namerama, YHC took us out. 

MOLESKIN

It’s always a honor and privilege to Q at Dogpile. With that in mind, YHC couldn’t think of a better way to celebrate the 33rd anniversary of his Hospital Name than to take on the challenge of the Q.

YHC got things started early by pulling up to the AO at 5:25 to find Big Blue there ready to greet him. After planting the SF and enjoy a little relaxation, YHC got out of the car around 5:50 to partake in some mumble chatter before getting things start.

In what has seemed to become a tradition for YHC’s Q’s at Dogpile the PAX enjoyed some Burpees to start but with a twist. 2 years ago tomorrow (1/14/16), YHC and his M were blessed with their first child. Since YHC’s birthday is on 1/11, he most now share any celebration with his daughter. The PAX enjoyed this by completing 2 burpees every 2 minutes for the first 24 minutes. Also a reminder to YHC that he shares his birthday everything was done with a partner today (besides the Burpees and COP).

Apologizes got out the PAX from YHC during the field fun. He will be sure to better explain how the 4×4 works and what partner two does while partner one is completing exercise next time.

At the Rusty Cage the PAX use different methods to complete the exercises. Some chose to do them together while other when a more traditional route by switch on and off.

Slurpee had to leave us a little early today to make sure some 2.0’s were all dressed for success at team photos which made the PAX the number even. This made sure that everyone had some to carry up Love Hill so thanks Slurpee for your LIFO today.

Heading to Love Hill, YHC thought we had time to make it to the top. Unfortunately an audible had to be called about 3/4 of the way up for most.

Thanks go out to Shakedown, Opus, and The Carpenter for being YHC’s partner today. This just serves a great example if we rely on each other to get us through we can accomplish thing we didnt believe we could.

ANNOUNCEMENTS 

• CSAUP – AO to AO run April 13-14.  Get your team nano region or otherwise together.  More details to come.
• Honey Do is looking for some fellas to help train some men for the Monument 10k starting next month. See him for detials

SPIT ON THAT!!