17 men got off to a great start with a beatdown that went something like this: Slaughter Starter – 24 burpees for the 2 BRR teams that are in the 24th hour of the race in two weeks. Mosey to road by the Pump House parking lot stopping a couple of times for 5 merkins OYO. COP – Invisible jumpropes x 20 IC, bear crawl across road, 5 merkins IC, Crawl bear back across road. Arm Circles x 10 IC, bear crawl across street, 5 merkins IC, crawl bear back. DQ x 10 IC. Mosey to the Nickel Bridge toll…

18 Humidified warriors descended upon a dense, hot and humid August gloom at Dogpile.  Here is what went down more or less (the order of these events is completely foggy to YHC). COP SSH IC x 40 Imperial Walkers IC x 40 Don Quixote IC x 10 Arm Circles IC x 15 Merkins IC x 40 LBCs IC x 40 Love Hill PAX moseys to love hill to attempt to go over the hill. Partner 1 sprints from bottom of hill to gate Partner 2 performs 1 of 3 exercises (Polar Bear, Lunges, Broad Jump Burpee) Continue until both partners…

Eighteen men showed up on a cool rainy morning for an experience that has never happened before an F3 RVA workout (at least for YHC). At approx. 5:50 am, a few of us were doing the norm and greeting each other when all of a sudden a LOUD crash is heard. Immediately we all stopped and looked to see where on the road the wreck was. There is really no way to say this without a mild giggle, but Pavarotti, when pulling in hit the light pole. YES you heard that right. The light pole all by itself with a…

24 strong attacked Dogpile this morning and here is how it went down…. Warm up’s : Mossy – SSH’s, Helicopters, Windmills, IW’s, Copperhead Squats, LBC’s, Flutter Kicks, APD’s. Hill: Partner up – run hill and back to partner and switch – 3 exercises in between – polar bears, Russian Solders, Burpee broad jump. Curb Crawl : Bear crawl to curb incline  merkin – crawl bear back decline  merkin (ladder – up to 5 and back down). Triple Check : Teams of 3 – partner 1 runs from rusty cage to the stage does 5 dips and runs back – partner…

19 strong gathered for a Dogpile workout Swirly style this morning and here is how it went down… Indian Run Mossy to the Carillon – COP ” Helicopters, Windmills, IW’s, Arm Circles, LBC’s Flutter Kicks Indian Run to the Rusty Cage : Partner up and grab a sandbag. 5 pull up’s – 5 overhead press with sand bag – 5 sets – 5 jerkins – 5 overhead press with sandbags – 5 sets. Indian Run to the Theatre : 5 dips on each step working our way down 18 steps. Back up 5 incline merkins each step 18 steps. Indian…

30 came out to rock today in celebration of the 30th anniversary of the release of Guns N’ Roses Appetite of Destruction. COP – Double disclaimer inclusive of workout “you against you” and parental advisory for explicit lyrics. SSH, Helicopters, IW, Don Q All exercises from this point forward were AMRAP based on duration of the song. Mosey back to the Rusty Cage for “Welcome to the Jungle Gym” 7 pull ups, 7 jerkins, run to fire hydrant for 7 4-count flutter kicks Repeato til the song concludes Alas!  There are new sandbags ready for action.  Roadies grab a sandbag…

28 warriors greeted the dawn of a new day.  According to legend, this hot potato trifecta went a little something like this. COP: IC – SSH, IW, LBC, FM X 20, merkin X 10 + bear crawl to 3 different pax and complete 5 boo yah merkins. Labrattadora – This modified Dora goes like this.  Partner up.  One man runs up and around the Carillon.  Partner is completing the following exercises in order, until the runner gets back. AMRAP till 9:20. 5 Merkin 6 American Hammers 7 Squats The Q Torch was passed to Wilson who laid down the following…

30 with a COT plus one posted for yet another beautiful morning in RVA.  Fudd widely publicized YHC’s final Dogpile Q, and it went something like this: Fudd took the Q and had the PAX mosey to field near the side of the VITA trail for warmup COP:  SSH (molasses slow), merkins, box cutters, arm circles, Don Quixote, Imperial Walkers.., and maybe something else. Mosey to the lake for another edition of “Burpee Lake”: Alternate exercises at each light pole around the lake with the exercises being two burpees and leg raise alphabet spelling “TOGA”. Hand Q to YHC for…

Two dozen of Richmond’s finest greeted a sunny-and-70 first day of July at the Dell. Here is what happened. Mosey to circle next to the Carillon. COP (All exercises IC) SSH x 20 Forward arm circles x 15, Helicopter x 15, reverse arm circles x 15 Werkins x 15 Flutter kicks x 20 Crab cakes x 20 Polar bear to center and bear polar to perimeter Rusty Cage In three groups, two rounds of one-legged burpees x 10; 10 pull-ups or chin-ups; 20 dips Plank for the six Amphitheater Box jumps x 3 each step ascending;…