Tag: Dogpile

14 Warriors of the Gloom arrived on a day that only can be discribed as “Sunny and 70” for another edition of Dogpile. The SF was easily planted and the PAX got to work.

This is how it went down:

Slaughter Start – 10 Burpees OYO

Mosey to the circle next to the amphitheater

COP

• Invisible Jump Rope
• DQ
• Helicopters
• Merkins
• LBC’s
• Flutter Kicks
• Arm Circles

THANG

Mosey to the bottom of the amphitheater

Aken Legs – 20 Squats, 20 Box Jumps, 20 Lunges (ten each leg), 20 Split Jacks (10 each leg). Rinse and repeat with set of 30 and another set of 20.

Donkey Kick Wall – Set of 10 Kicks, 20 Kicks, and 10 Kicks

Love Hill – Partner Up, Partner Carrier down the hill completing 10 Merkins each before switching. Rinse and Repeat to the bottom

Mosey down the road

Burp Back Mtn. – Partner Up, first  partner proceeding to run up and down the hill 5X while the other partner is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, PAX continue to run hills until entire PAX completes.

Mosey to the Toll Booth

4×4 / Hammer Bridge – Using Boulevard Bridge, run across the bridge completing one 4×4 at each light pole. Turn around at the end of the bridge or until passed by the lead PAX. Compete 5 (2ct) American Hammers at each light on the way back.

Mosey back to the SF

Numerama, Namerama, Announcements, YHC took us out.

MOLESKIN

YHC had been looking forward to this day all week. Not only because this day was a celebration for 2 years with F3 for YHC but also having the honor of Qing at Dogpile. As The Carpenter like to say Dogpile is the “Super Bowl” of F3RVA. It also a great opportunity to see the PAX from throughout RVA that during the week we don’t get to see. YHC doesn’t know about you but sometime he feels he take this for granted.

Where else can you find 20+ men, mainly in their 30’s and 40’s, wake up early in the morning, push themselves physically at the same time lifting each other? We don’t do this because we are financially invested, we do it because we all recognize the sad clown in us. We do this because of the PAX which inspires us to be better husbands, fathers, bosses, co-workers, children, brothers, and leaders in our community.

YHC is thankful for the PAX of F3RVA for their inspiration over the last 2 year. Ok enough of the sappy talk onto the recap.

YHC arrived to unusual rare occasion around 5:35 to find AO not secured by Big Blue. Hope the training is going well Swirly. You were missed today.

Gumbo arrived shortly after YHC followed by Hutton. The PAX ended up being light today due Puppy Pile and perhaps a few fart sacking for the Royal Wedding??? Hardywood hopes this would not be true.

Mumble Chatter seemed to be heavy during the COP but as the workout went on it got lighter.

YHC thinks he confused the PAX during the Aken Legs (well at least Wilson). He meant to call out “20 reps of the following exercises” but Wilson thought he said 20 sets. YHC will just have to be clearer with the old man next time.

This is the first time YHC had included Burp Back Mtn. during his Q. This was definitely one that looked better on paper. Some of the PAX “modified” with running up/down the hill only once or twice instead of five times before switching.  No worries, whatever it takes fellas!

Phonics enjoyed a little “Splash Down” on his return trip during 4×4 Bridge, as a car came zooming by, hit a puddle and soaked him along a few other close by.

TClaps today go out to Vinny who had to be a LIFO today in order to pick up his 2.0 before double dipping with Puppy Pile.

ET was fun as always. Chatter on our end of the table focused around current books being read by the PAX. Someone suggested that we should start a F3 Book Club. Lab Rat mentioned he already tried that but Hardywood didn’t like any of his suggestions since they were mostly fictional. Hardywood response: “Fiction Is Lies!”

ANNOUNCEMENTS

• Opus Takeover week is next week including his VQ at Dogpile
• SOT – next week will be an exploration to Midlothian Middle School
• Memorial Day Convergance at Tredegar/Belle Isle May 28th. 7 am
• F3RVA Summer Tour begins the weekend of Memorial Day and ends on Labor Day. Who will be the first to post at every AO this summer?

SPIT ON THAT!!

27 Warriors commenced this A.M. for a solid Field Day Beatdown that went something like this:

COP:

Side Straddle Hop

Imperial Walkers

Don Quixote

Merkins

Flutter Kicks

THANG:

Mosey to the bottom of the AMP for some pre-Field Day warm up:

-Merkins up (171 Total) , Jump Squats Down (171 Total)

Mosey to the Field for a partner Race, here are the facts start to finish:

-Partner up, Wheelbarrow to the Middle of the Field (Each man does 20 PLT’s), Wheelbarrow to the endzone (20 PLT’s each man).  Repeat on the way back.

-Next Up and back was the same, but Partner Carries….

-Flutter Kicks, American Hammer, and 6 inches while waiting for the 6…..

Mosey to the Valley of Death behind the amphitheater.  Run Down and Up to the other side 1burpee.  Run back 2 burpees, all the way to 8…..

Mosey back to the flag for Merkin Ring of Fire, Mary (LOTS of American Hammers), COT, Numberama, Namearama, Announcements, and Honeydo took us out.

NMS:

Great time this morning!  YHC arrived at 5:30 a.m. right about the time Gumbo was rolling in… Expected to see Big Blue, but no luck.  Swirly is getting his 2.0 from Bridgewater this weekend, safe travels!

PAX members rolled in heavily 10 minutes before 6 a.m.  YHC enjoyed some hilarious stories pertaining to pre- F3 workout preparation rituals, particularly one that Deuce is familiar with…. YHC will stop there as no details are necessary….

6 Sharp/Time to go to work:  After heading to the amphitheater for some warm up via merkins and squat jumps it was time for the Field day race.

In honor of our 2.0’s upcoming end of the year field days, we had a little race of our own.  Wheelbarrows, PLT’s and Partner Carry’s turned out to be no joke.  Mumblechatter quickly diminished, and it was on!  It was great to partner with Sippy, well done dude.  We all tried to catch the Fudd/Saabsky team but to no avail = Field Day Winners today, way to work fellas…. The Prize:  two 6 packs of adult beverages for each man coming your way.  YHC somehow forgot to mention that before the race started….

The PAX, including YHC was smoked after our race….However, as a final dose of pain we headed to the Valley of Death for some additional fun…

YHC would like to thank the PAX for letting me lead today, it was fun and I can’t wait to do it again.  Drink some water and try to stay cool, going to be a hot one!!

 

Announcements:

PuppyPile 2.0 Workout is May 19th at Dogpile, starts at 7:05 a.m.  This will take place after Spit’s beatdown.

Shakedown is 70% to his goal for his St. Baldrick’s cancer fundraiser.  Try to support him if you can!

Memorial Day Convergance at Tredegar/Belle Isle May 28th.

Wilson’s Golf Tourney, May 18th = www.forethecause.org

HDHH, May 16th = Independence golf club.  Get there before 6:30 to hit balls, and after hang out for a beverage at Tavern 19…

 

 

 

28 strong, including 2 FNGs, ignored the no parking signs and other obstacles set up around Dogwood Dell for Arts in the Park and posted in the gloom to celebrate Cinco de Mayo and start their weekend off right.  It went a little something like this:

Mosey to the circle in front of the amphitheater for COP, including:

• DQs – nice and slow
• Helicopters
• SSHs
• Hilbillies
• Copperhead Squates
• LBCs
• Flutter Kicks

THANG:

Golden Sombrero

Mosey into the amphitheater and down to the base.  The distinction of earning a Golden Sombrero, or striking out 4 times in a game, was one that YHC earned a handful of times, so the PAX got to feel that pain today.  Each “strikeout” consisted of:

• 10 Knee (Box) Jumps
• 10 Donkey Kicks
• 10 Deep Knee Bends
• Plus the “walk of shame” back to the dugout — or, for today, a run up the side steps and around the perimeter of the amphitheater.
• Repeato x4

Margarita Alley

The classic recipe for a margarita is Tequila, Lime Juice and Triple Sec in a 2-1-1 ratio, so we used the valley of death behind the amphitheater to make 10 margaritas — 1 WWII at the top, 2 Jump Squats in the valley, then 1 WWII at the top of the other side = 1 margarita.  Repeato x10.  Had a few stumbling like they actually drank 10 margaritas.

Mosey down Love Hill – stop at bottom for LBCs OYO to collect the six – then continue on to the Pipeline Loop.

Pipeline Dora

Team up and complete 155 2-ct Flutter Kicks, 255 1-ct (unless you are Upchuck, then it was 2-ct) Mountain Climbers and 355 squats as a team.  The other partner runs the pipe loop.

Plank-o-rama and some pickle-pounders while we the six finishes up.

Mosey to the bridge

Guacamole Dippers

Run the bridge stopping at each lamp post to complete a set of ball-dippers (1 each leg).  Work your way across the bridge, but when the rabbits pass you on their way back, turn with them and run straight back to the Flag (no ball dippers on the way back).

OVERTIME (my bad)…COT, Number-rama, Name-a-rama and YHC took us out.

Announcements:

• Wilson’s Golf Tourney May 18 — www.forethecause.org
• HDHH May 16 – Independence golf club.  Get there before 6:30 to hit some golf balls.  Hang around after 6:30 for drinks/food at Tavern 19.
• Support Shakedown in his fundraising effort for childhood cancer – St. Baldrics – and look forward to him shaving his sweet locks.
• Puppy Pile – May 19 at 0700 at Dogpile.  Bring your 2.0s
• Ghost Flag will be at Hoedown on Monday…come and get it!

NMS:

Lots of running and lower body today.  YHC is nursing a sore wing – even broke out some one-armed SSHs, a real thing of beauty.  The temp was great but the pollen was brutal.  Way to push through the miles (close to 4 miles total) and the reps today guys.  Wilson can’t get enough Gumbo right now!

Lots of great mumblechatter today.  Spirits were high.  It was a great morning in the gloom!  The second F was great, including about 15-20 minutes before 0600.  Gotta love not sitting in your car until the bell rings because it is freezing out.

Welcome to Deuce (strong start using the porta-potty before your very first COP) and Wood Chipper.  Great job guys.  Hope to see you back out.

I hope everyone has a great Cinco de Mayo and enjoys some margaritas and guacamole guilt free. You earned it boys!

A true pleasure to be a part of this group and to get the chance to lead such fine men.

No More Gumbo For You!

 

16 thoroughbreds arrived full of spirit and ready to get the day started off on the right foot (hoof).  BT planted the shovel flag and we were off to the races.  Here’s how it went down.

The Thang

Mosey to the circle at the top of the amphitheater for COP:

Helicopters x 10, Abe Vigodas x 10 (nice and slow, baby), Merkin x 10, Leg lifts x 15, SSH x 20

Mosey to the Paddock (Rusty Cage on any other day) to showcase some strength.  Partner up and perform 5 pull-ups, 5 chin-ups, 10 partner dips each, run together to Carillon and back.  Repeato x 3.  Al Gore until all PAX is finished, then 2 quick burpees for fun.

Mosey to Amphitheater for a Mint Julep.  5 box jump burpees on the bottom step.  Run/walk/climb up 15 steps.  Complete 10 merkins on 15th step, then run down to the bottom of the amphitheater.  Repeato x 7 to complete one Mint Julep.

Mosey to the Winner’s Circle at the top of the Amphitheater.  Complete ascending lateral curb crawl to 3 and back down to one.  Retire to the grassy circle for a mini-Mary of Freddie Mercury x 20, cross-legged leg lifts x 16 (each leg).

Native American run on the Yellow Brick Road back to the flag to complete mini-Mary of LBC x 30, finished with a Ring of Fire.  Circle K took us out.

Announcements:

HDHH:  May 16 at Independence Golf club for range balls and cocktails.  Gumbo has a key to the range ball machine and knows the secret handshake.  Not sure if it will be a hostile takeover or a gentlemanly occupation of the range, but it will most certainly be fun.  Come out and get some practice in before Wilson’s annual golf tourney on May 19.  Get on a team and come out: it’s ALWAYS a good time and for a great cause.

Shakedown is shaving his head and raising money for children’s cancer.  See his backblast and follow him on Twitter.

Offshore is donating (not accepting!) fluids to VCU today.  If you’d like to join him, have at it.

NMS:

Lots of witty heckling welcomed YHC before we got started today, with encouragement and excitement over my “VQ.”  Yes, it has been a minute since I led these seasoned steeds, and I had to get that 0% off of the column.  #bigdata.  Lab Rat then commented that he’d never done an Old Glory at Dogpile.  Touche, #onetrickpony.  It is the week of the Kentucky Derby, so the theme was a no-brainer.  The Mint Julep was a hit the last time and proved to be so again.  As with the beverage (and nipples), the exercise holds true that one may not be enough, but 3 is too many.  We kept it at one and will get to 2 next time.  EF Hutton left some shin skin in the amphitheater, but it was really to let the “other crew” know that the AO is ours, and cones, clipboards and yoga mats are better used elsewhere.  Loved having them camp off to the side, watching us while we got to work. On the run back, I half thought Swirly was going to circle the yoga mat crew a couple of times just for good measure.  Deep thoughts with Lab Rat: how much does it cost to get to sleep in? The Offshore/fluids banter has impressive staying power and never gets old.  Good to hit the cage with Shakedown, and as always the brotherhood in this group is a powerful force.  Nothing better than starting the day with that kind of energy.  It was a pleasure to lead, men, and I am grateful for every second.  Aye!  -BT

 

23 Saturday Warriors (including one 2.0) got out to enjoy another 70 and sunny day in F3RVA

The SF was planted and the PAX got to work.

This how it went down:

Slaughter Start – 20 Merkins OYO

Warmup – About a 1 mile run around grounds of Dogpile

COP (ALL IC)

• Invisible Jump Ropes
• DQ
• Finkle Swings
• Merkins
• American Hammers
• Flutter Kicks
• Dying Cockroach
• Helcopiter

THANG

Mosey to the Carrillon field

4×4 Medley (in honor of The Carpenter who had to miss this morning) – Complete one set of 4×4’s then run across the field to complete 2 sets. Rinse and Repeat with 3 sets then 4.

Mosey to the Amphitheater

Lazy Dora – Partner up. First partner holds plank or Al Gore while second partner completes exercises. Switch when see fit. Exercises were as follows:

• 100 Decline Merkins
• 200 Sit ups (using the steps)
• 300 Dips

Boo-yah Fun – Partner up, heading up the amphitheater, at each step, completed 4 Boo-yah Merkins

Partner Carrier to the Rusty Cage

Rusty Cage – Partner up, complete 4 sets of 5 Pulls up + 10 Jerkins

Mosey to SF for Numerama, Namerama, Announcements, YHC took us out.

MOLESKIN

YHC has started to make it a tradition after he completes a big race to make sure to Q at Dogpile the following Saturday.  YHC arrived around 5:40 to of course find Big Blue but also Kubota ready to go. The rest of the PAX all seemed to roll in a little early today to enjoy some warmer weather mumble chatter.

Wilson had check the Q sheet before hand, said to Honeymoon on the way to the AO “oh sh*t, Spit is Qing, guess it’s going to be running day!” YHC tried entertain all parties with a mix of running and ground&pound.

Finkle Swings brought about some good humor during the COP. YHC thought he share the wording from the F3 website for this exercise: “Meet the Finkle Swing, named for the infamous kicker “Ray Finkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.” YHC would like to add #hipsdon’tlie

During the Lazy Dora, Opus, EF, and YHC noticed that we were being watched by a feral cat who had to be thinking to himself “What are these crazy humans doing.” I think our M’s would ask the same question

While heading to the Rusty Cage, Gumbo took a tumble. Like a champ he got right back up and kept moseying along. Hope you are ok Gumbo

We completed 206 Merkins this morning. This was in honor of Team F3 Hampton Roads winning the 2018 Colonial 200 which was a total of 205.6 miles. Congrats fellas!

ANNOUNCEMENTS

• May 18 – Wilson’s golf tournament – for a good cause.  See him for details.
• May 19 – Puppy Pile for 2.0s – see pre-blast or Upchuck

SPIT ON THAT!!

 

28 Gladiators of the Gloom posted at Dogpile to put in some hard work and have some fun. This was YHC’s Dogpile VQ and it went a little something like this:

Mosey over and down to the North Bank Trail parking lot near the bridge for:

COP:

Helicopters x 15

Don Quixote’s x 10

Scorpion Kicks x 5

YHC told you it was going to be short!

 

Mosey down past the Pump House to the Pipeline Loop for:

Triple Check # 1

Bear Crawl/Crawl Bear curb to curb, merkin at each curb

Lt. Dans

Run the Pipeline Loop

 

Mosey up the Pipeline Trail to the Rusty Cage for:

Triple Check # 2

Burp-ups

Capt. Thors

Run to Fire Hydrant and perform 5 HRM’s and run back to Rusty Cage

 

Mosey over to Carillon Field for:

Tug-O-War Tournament ( 4 teams of seven.  Two semi-final matches, Loser’s Bracket Final and Winner’s Bracket Final)

Length of Carillon Field sprints with 5 Burpees halfway down

100% AYG

75%

50%

 

Mary:

Heels 2 Heaven (IC)

Rosalitas (IC)

LBC’s (IC)

6 Inches (IC 50 count)

 

Mosey bag to Shovel Flag

Still have one minute;

5 Diamond Merkins, 5 Merkins right leg up, 5 Merkins left leg up (OYO)

 

COT, Numberama, Namearama, Announcements and YHC took us out.

 

Announcements:

Slurpee has the Breaking Bread Q tomorrow with Mr. Roper and YHC helping.

See Lab Rat for shirts for you and for your 2.0’s

See Wilson for Galactosemia Foundation golf tournament

See Shakedown for St. Baldrick’s shave

 

NMS:

Wow!  Longest hour of my life!  YHC arrived to the AO extra early (5:15am) to, of course, get YHC’s props in the correct place.  While YHC was at the Carillon field getting props out of truck, YHC noticed two sets of headlights at the parking area.  One was obviously Swirly, the other YHC would not find out who it was until he pulled up to park.  It was Upchuck.  He must have been ready to roll or could not sleep, either way, we all literally piled into Swirly’s truck and had a nice conversation about hockey playoffs, especially the Caps.  GO CAPS!  Then some random dude rolled up in a rental car and approached Swirly’s window.  Swirly rolled window down and random dude asked: “Are you Josh?”  Swirly answered: “No Josh here dude, this is F3”  Random dude: “I am here to meet Josh for a 5 mile run”  Swirly: “No this is F3 where we meet every Wednesday and Saturday for great beatdowns”  End of convo.  Great attempt at EH’ing that random guy, Swirly.  Wasn’t meant to be, though.

YHC had other tricks up his sleeve this morning, but had to go with a plan B because of numbers.  28 was probably the best number for this morning because it gave us 4 even strength tug-o-war teams.  It did leave one extra for the triple checks, but it all worked out.  Also, the dawns are breaking at a better time now in the gloom in order to see things better like the pipeline trail.  YHC likes to work everyone hard in YHC’s Q’s, but YHC also likes to have fun!  Thus, the tug-o-war tourney.  YHC does not remember who was on the winning team, but it was not YHC’s team.  So YHC will guarantee you that the rope will be making appearances again until YHC’s team wins it all!  The best match had to be the Loser’s Bracket final.  It was a good back and forth for a couple of minutes, until YHC’s team was ultimately defeated.  Will not happen again, right Swirly?  YHC hopes everyone enjoys their participation trophys they received from the back of YHC’s truck!

YHC would like to thank everyone for coming out to YHC’s Dogpile VQ which landed on YHC’s 6 month anniversary of beginning F3.  As YHC told you in the COT, it has greatly changed YHC’s life!  Thank you all for pushing YHC to his limits and being there for him!  Thank you to Spike for spreading the word about F3 to me at church a while ago!  ET’s was great as usual!  YHC hopes everyone has a wonderful rest of the weekend and YHC will see you in the gloom!

 

 

 

 

 

As the pilgrims traveled tirelessly through the night of CSAUP, nine brave men emerged onto the launchpad. As we all know, on this day in 1981 the shuttle Columbia returned to Earth in NASA’s first orbital space flight, STS-1. In tribute, here’s what went down this morning:

First orbit: run the loop down to the pump house and back up. Circle up for COP (SSH, IW, DQ, Freddie Mercury, Merkins)

Countdown & Liftoff: mosey to midway down amphitheatre for tricep dips as a 10-countdown, all the way to the bottom. Box jump back out for liftoff.

Anti-Gravity: @valley beside amphitheatre: WWIIs on one crest, burpees in valley, jump squats on other crest. Start with 5, escalator up to 10 of each.

Anti-Gravity Part II: mosey to Rusty Cage. 10 pull-ups, 8 jerkins. Repeat 3x.

Second Orbit: Partner up by Carillon loop. One man bear crawl while partner runs backwards in opposite orbit around circle and median. Switch off each time you meet until duo has completed a bearimeter.

After 22 years, Columbia met a tragic end as a leading edge of a wing lost heat protection, causing the shuttle to burn up in re-entry in 2003.

Our own Self Destruction took the PAX back into the amphitheatre. On each step, escalating number of SSH, merkins, & V-ups, until time ran out.

MOLESKIN
Glad to see so many in the PAX this morning, despite many of the Dogpile faithful journeying through RVA overnight! Shout out to Spit, who only left early in order to also run the Monument 10K (you know, that other race that happened this weekend). And welcome to Philly’s finest FNG, Liam Smith, aka Allstate. He’s a college buddy of YHC, and happy to come into unfamiliar territory for a good ol’ beatdown.