Tag: Dogpile

19 great fellas decided to brave the bitter cold (NO Patriot Fans) to enjoy a Wilson celebration of the Buffalo Bills breaking the 17 year playoff drought!

Here is how it went down

Short mosey to the circle for COP (17 each exercise)

SSH, Russian Soldier, LBC, Saggy 6 & Don Quiote

Mosey to amphitheater for a modified deck of death. Here were the rules

Face cards = 17 reps, #4 cards = 4 burpees each step (thank GOD we did not get one) & Joker = 20 count rest (informed while in gloom there were no jokers in the borrowed deck.)

Exercises – Hand Release Merkins, Dips, Wheel Barrow, WWII (legs up), Dive Bomber Merkin, Sword Fight & Superman.

Mosey to circle for rotating ring of fire – 4 burpees at each cone. Started w/ Merkins and audibled to other exercises.

Thanks for letting YHC lead you today. Some work needs to be done on that beat down, but wanted to keep running to a minimum as I am fighting a chest cold.

COP chatter was great and the Saggy 6 will return, but likely with some rocks next time.

My feet are STILL cold, but hopefully will warm up this weekend!

I wanted to celebrate the Buffalo Bills making the playoffs, but failure to use hands or breathe made it difficult. Oh well – here are some fun facts about the Buffalo Bills!

est. 1960 owned by Ralph Wilson

Best Seasons 1990 & 1991 (13-3)

Worst season 1971 (1-13) Proud to say we NEVER had a winless season like the Browns this year!!!

Attended FOUR Super Bowls as players (not fans) and walked away with a great dynasty of losing! 1990-1993

Last time in playoffs was 1999 – until now 17 YEAR drought. We gladly pass the record off to the Browns. We hope you hit 18 years or more!!!

ET’s was entertaining – Swirly needs to get his work computer checked for viruses!

GO BILLS!

20 came out to Dogpile to reflect on the year that was 2017 in F3RVA.  Some memories turned out to be fonder than others.

COP in Amphitheater – Started 2017 there at our Frozen Triangle CSAUP.  SSH, Merkins, Helicopters, Invisible Jumprope.  Then up stairs we went 5 Dips per step.

March – Belmonte 25k/50k.  Partner up for PLTs.  25 then 50. Head downhill to the bottom near water plant.

April – Ragnar & Colonial 70.   Ragnar had 8 man team with 15 miles each so 8 Curb Crawls with 15 Merkins each stop.

May – Launch of F3 Charlottesville.  Cville is 70 miles away so 7 rounds of WWII Situps run up & down hill in between sets.

June – Launch of F3RVA.org & BIG DATA.  Dogpile averages most per week at 23 so 23 Burpees. Mosey to Jacobs Bowl

August – SOJ Takeover    100 Monkey Humpers.  Then head to Rusty Cage

September – BRR – F3 RVA had 2 11 man teams.  11s of Dips (real dips on bars) and American Hammers.  Back to COP Cirlce.

October – 3 Year Convergence   44 Merkins

November –  Devil Dog 100k.  64 Flutterkicks

December –  F3 RVA closes out 2017 with 22 AOs.  22 WWII Situps.  Back to the flag and finish up with Heels2Heaven.

NMS –  YHC has been slacking on his themes in 2017 and wanted to close out the year on a higher note.  Looking back on the year was a good way to close out Dogpile for the year.  Good to have Guinness and Sir Topham Hat out at Dogpile for our year in review.  F3RVA has definitely had quite a year, as one can clearly see in Big Data.  The PAX had fond memories of the Frozen Triangle and Belmonte as we ran through the first few months.  That went out the window when we hit April – Ragnar and took on the Curb Crawls.  15 Merkins each Curb is ambitious but the PAX took it on.

Most PAX opted (smartly) for head above feet on the WWII Situps on the hill.  The 23 Burpees on the top had some groans, but compared to Shakedown’s VQ earlier this week it was nothing.  Mumblechatter abounded as the PAX took on Dips on the bars for what seemed like the first time in over a year.  Apparently Jerkins were all the rage in 2017.

Sad to see only 6 bare knees in the Gloom, SOP challenge is definitely taking casualties.  Flipper sets a new record of LIFO by finding the PAX conveniently just after we finished up the Curb Crawls.

Happy New Year PAX.  See everyone at 7:00 at Hoedown on Monday morning.

38 redwoods decided to start Christmas weekend in the best fashion.  This is what we accomplished before most people had even started their day:

Begin in Plank position.  46 merkins for YHC’s M’s (Mrs. Kay) 46 BDAY.  I also hear that it is Gumbo’s M’s BDAY.  Happy Birthday Mrs. Gumbo.

Run 1 mile.

The Hard Way-Combination of Old Glory, Beast and Lucky Horseshoe.

Round 1- Run length of Carillon field stopping at 25, 50 and 75 yd line.  Perform 6 merkins at each stop.  Complete length of field and stop at same spots to perform the same exercises.

Round 2- Repeato with Merkins and Squats.

Round 3 – Repeato with Merkins, Squats and Carolina Dry Docks

Round 4 – Repeato with Merkins, Squats, Carolina Dry Docks and Lunges.

Round 5 – Repeato with Merkins, Squats, Carolina Dry Dock, Lunges and WWII situps.

Round 6 – Repeato with Merkins, Squats, Carolina Dry Docks, Lunges, WWii situps, and Burpees.

Run 1 mile.

Numberama, Namearama, we closed with a Christmas Carol.

Announcements – Merry Christmas

NMS : YHC got the word earlier in the week that Wilson wanted something special for his out of town guests.  Mission Accomplished.  The Hard Way is a workout that YHC devised to honor F3RVA for the respect everyone paid to him the day after his death this past summer.  This workout is a serious beatdown that requires the entire PAX to push one another to completion.  It was great to start Christmas weekend with 37 other F3 brothers and the mumble chatter was on full display.  DK had the one liners at the ready, LabRat was his usual Chatty Cathy and Rosie knew the Burpees are the only way the finish The Hard Way.

A frigid 23 left the comfort of their automobiles to see if a Dogpile beatdown would compensate for their sudden loss of heat.  This is what transpired…more or less:

COP:  Don Quixote’s (10)

Red Barchetta:  Run out to 25, 50, 75, and 100 and perform same # of stated exercise:  Burpees, Merkins, Mountain Climbers, Flutter Kicks…respectively

It’s a Frickin’ Triangle:  Polar Bear, 10 Merkins.  Run…20 J-Squats….run backwards (uphill).  30 WWII’s (Proper, Hardywood-style).  Heels to Heaven for early finishes.

Amphitheater:  Alternating Derkins and Dips on down (5 each).  Alternating Incline-Merkins and Heals to Heaven back up (5 each).

Lindsays (Saab’s Version):  Hill and Valley behind Amphitheater… 35 Donkey Kicks on top of one hill, 5 Squats on top of other hill.  Perform 5 Merkins on bottom each time one passes.  Decrement/Increment count by 5 until 5/35 is completed.

Ring of Fire (10 Merkins).  Mary:  Hello Dollys, Rosalitas, Box Cutters (40 for Honeydo’s upcoming ascendency out of “hate”)

Moleskin

Since YHC could not discern much chatter over the din of Lab Rat’s discourse, the following is a summary of observations throughout the workout:

• Hitchhiker’s proximity to the AO was learned after first questioning his ability to see through his windshield which was completely covered in frost.
• On the subject of Hitcher, congrats on his pending arrival…(his M is “Up the Duff”)
• To the BB title, HoneyDo informed YHC early on he was a little hungover after finishing a vintage ($250) bottle of 83 Bordeaux.  Not only does that solidify YHC’s opinion of HoneyDo as a real high-roller, he knew HD would never regurgitate such a fine vintage into the grounds of the AO.
• Supposedly, Saab’s workouts generate a desire to regularly check one’s watch.  YHC is not certain if this is due to boredom or something else.
• According to Lab Rat, YHC did not have a proper “COP”.  YHC sorely disputes this claim…
• Given YHC’s poor track-record for studying the Lexicon, it should have come as no surprise that Saab had a different definition of Lindsays – as was pointed out when he chose the ratio of 35/5.
• There was a brief moment of concern at the base of the amphitheater when YHC noticed one PAX member laying motionless on the bottom step….particularly since our resident doctor is currently relaxing in Hawaii (bitches).
• Speaking of Bleeder, he clocked today’s workout as covering 3.8M…Apologies went to Swirly afterward who is working through some serious knee pain.
• On the subject of Swirly, it has become evident (why’d it take me this long) that you can’t argue with, or give good advice to Corporate nor a Stubborn Swirly.  Does he take time off after running a 100k/64M race?…nah…recovery is for sucks, right Swirl?

Announcements:  HDHH this Wednesday at the Answer – a celebration of all that is HoneyDo (40)

Saab abides

 

22 Warriors and 1 Wonder Woman 2.0 said the snow wasn’t going to stop them this morning to post at the first snow workout of the season (aka Snowpile)

This is how it went down:

Slaughter Start – 20 Burpees OYO

Mosey to the circle next to the amphitheater 

COP

• SSH
• Plank Jacks
• LBC’s
• American Hammers
• DQ
• Arm Circles

THANG

Donkey Wall

On the brink wall across from the amphitheater the following was completed:

• Donkey Kicks x 5, Mountain Donkeys (2 count) x 5, Jack Ass Merkins x 5 (plank for the six)
• Donkey Kicks x 10, Mountain Donkeys (2 count) x 10, Jack Ass Merkins x 10 (plank for the six)
• Donkey Kicks x 15, Mountain Donkeys (2 count) x 15, Jack Ass Merkins x 15

Squat-O-Rama for the six then 20 count hold in “Helix” squat

Love Hill

Starting a the bottom the Q calls out a exercise and the PAX continues until the Q says “run”. Q then calls out another exercise. Rinse and repeat until the whole PAX reaches the gate

Plank-O-Rama for the six then 10 count hold in elbow plank

Amphitheater Fun

Skull Crushers – From the bottom to top start with 1 up to 18 (Decline Plank-o-rama for the six)

Decline Merkins – From the top to bottom start with 18 down to 1 (Squat-O-Rama for the six, audible to join Sippy during his last 4 sets)

Rusty Cage

Split in two groups; first group does 10 Burp-Ups and second group does 10 Jerkins then switch (plank-o-rama for the six then 10 count hold in elbow plank)

Scout run in two lines back to the SF then AYG called for the last 200 yards

Numberama, Namerama, YHC took us out. 

MOLESKIN

Not only was YHC glad to be back at Dogpile but what an honor it was to lead during the first snow workout of season. YHC showed up at least 20 minutes early expecting of course to see big blue but was happy to also see others ready to go as well.

Attire for these festivities varied. The guy from Buffalo dressed for the snow apocalypse while Hardywood looked like he was ready for a trip to Hawaii in his beach speedo

Other great things YHC learned today:

• Donkey Wall  was differently one of those that looks better on paper
• You shouldn’t be afraid of the big dogs, its the little ones you have to worry about
• What’s the difference between Sippy Cup and Jesus? One is perfect the other is a Carpenter
• Helix squats should be called regular squats. Everything else is just bull sh*t
• Don’t talk about how beet juice helps your system while K2 is eating

ANNOUNCEMENTS

• See Viral for assistance with Non Profit Tool Bank
• Congrats to everyone that finished the Bear Creek 10 miler last week and to Swirly/TYA on the ultra race
• YHC is proud to announce that him and is M are excepting their second child in June

SPIT ON THAT!! 

26 mighty F3 RVA men and 2 2.0s posted for non-stop effort at Dogpile.  A small shoutout to our two brothers that have set out to conquer the Devil Dog 100k.

THANG

Start out running down the access road and switch to some dynamic warm up and “Watch out for Flipper coming in hot”.  Butt kickers, high knees, slide left, (thanks to those Cha Cha slide fans calling out the next round)  Criss Cross – karaoke left, flip direction.  CIrcle up at the end of the Carillon field for Cotton Pickers, Crab Cakes and flutter kicks.  Somewhere in there the first burpee timer went off – Start with 7 burpees, 5 more every time it goes off, more on that # later.

Mosey to the western traffic circle for the Golden Triangle – 10 Alt. Shoulder Taps, Bear crawl to the end of the median, 20 Bobby Hurleys, run down the hill, 30 Carolina Dry Docks, Run Backward back to the circle for 40 Freddie Mercuries.  SSH for the 6

Partner up for Touch a Tree Dora – 100 Makthar N’daiyes/100 Monkey Humpers/100 Dollies – Runner touches 1 tree first round and increases by 1 each round.  SSH for the 6

Mosey to the Rusty Cage – Partner up for 5 pullups, 10 PLTs, 5 Jerkins – 2 rounds + a bonus round, SSH for the 6

Roll on over to the bowl for a Captain Therkin Jacobs Ladder – 1 WWI:4 American Hammer at the top, 5 merkins at the bottom run to the other side for 2:8 with 5 merkins at the bottom, continue with 1:4 ratio up to 7:28 – Mtn. Climbers for the 6

Ampitheater – Going down alternate 1-leg squats going down 1-1-2-2-3-3…9-9 – Moroccan Night clubs for the 6 Back up with a Incline Merkin ladder – Cut the finish short for some to get to the circle for 100 LBC for Swirly and TYA 100K and finish up with the last 5 burpees.

NMM

Great work today guys, it’s been a while since I have been able to commit to Q Dogpile and ETs afterward so YHC was looking forward to this one.  Since today is the day of the big race for Swirly and TYA I added a couple little items in there to remember them.  #1 Don’t stop moving, they are going to keep going for 15+ hours, we can do at least 1 hour, hence the SSH for the 6. #2 100’s for the Dora and the 100 LBC, #3 62 Total burpees, the reason for the 7 on the first round.  They have put in the work and the rewards will come.

Lots of mumblechatter, at one point it sounded like a flock of geese behind me on the mosey.  Highlight of the chatter was Wilson declaring his admiration of Hardywood stating “Look at that guy, he gives me a Spirit Animal Hard-on”  I have no clue what that is and I’m not sure if I want to but it was one of those things that could not be ignored.  Any thoughts on what Wilson’s spirit animal might be?

Flipper came in hot but had let YHC know so we were on the look out for him on the way out of the parking lot.  He continued hot for the day, crushing the workout.  Great to see guys like Kubota and Loveseat who are generally at different AOs than YHC.  Flashdance found us at the end of the Golden Triangle and was not disappointed that he missed a couple rounds of burpees and a backward run up the hill.  A lot was packed into the hour but everyone took it on and met the challenge.

Good luck to TYA and Swirly plus the guys hitting Bear Creek tomorrow – Lab Rat, Shakedown, EF Hutton, Wedding Singer and Oyster.

Have a great weekend.  Everything is coming up Rosie.

19 warriors rose to greet the dawn of a new day.  According to legend, it went a little something like this.

COP:  IC X 20 SSH, IW, LBC, FM, X 15 merkin

Fantastic Fours:  Start at the top of the Valley of Doubt behind the amphitheater.

• Round 1: Run down and up the other side to the service road (corner 1) to complete 20 merkins, then run back to start.
• Round 2:  Run to corner 1 for 20 merkins, run up hill to gate and complete 20 jump squats.  Back to corner one for 20 merkins, back to start.
• Round 3:  Corner 1, corner 2, run to fountain (corner 3) and complete 20 WWII strict sit up (hands touch ground behind head and then all the way over to touch your toes.  Back to corner 2, corner 1 and run back to start.
• Round 4: Corner 1, corner 2, corner 3, run towards starting area and complete 20 burpees.  Run back to corner 3, corner 2, corner 1, back to start.

Elevens:  Partner up and complete a round of exercises where the total QTY equals 11.  Exercises are pull ups and T-merkins. Start with 10 pull ups and 1 T merkin.  Then 9 pull ups and 2 T merkins.  You get the idea.

Mosey to amphitheatre.

Chicken Pecker Lite: IC X 10

Death By Box Jumps: Start on step 1 and complete 1 box jump.  Go up to step 2 and complete 2 box jumps.  Proceed on up until you get to the 18th step.

Mosey back to flag.

Numberama, namerama and the great Viral lead us out.

News:  Breaking bread is this Sunday from 5-7.  See YHC if you are interested.

Merkin Count: 225

Moleskin: Great job gents and welcome Igor. This was a  big effort and a new take on a couple of favorites. Leading Dogpile is a real privilege and my appreciation runs deep for the Pax who abide by the prescripted workout. YHC will beg for preemptive request forgiveness to Circle K’s M who had a big day of him painting lined up.  3rd F at ETs was a blast as always.

 

 

22 veterans posted to Dogpile this morning to take advantage of the perfect refreshing gloom and to kick off their weekend with some Gumbo.  This is how it went down…

Long Mosey (to Wilson’s vociferous delight) down the access road, passing our usual turn off, all the way to Park Avenue and then along the sidewalk the length of the lawn and back to our usual circle in front of the amphitheater for COP all IC, including:

• 19 Burpees OYO in honor of the VMI Class of 2019 who received their rings last night at the Ring Figure Ball – congrats to my nephew (F3 – Shawshank) and Bleeder’s neice.  They earned it!
• SSHs x20
• Merkins x10
• Imperial Walkers x15
• Merkins x9
• DQs x10
• Merkins x8
• Copperhead Squats x15
• Merkins x7
• Arm Circles x10 forward and backward, large and small
• Merkins x6
• LBCs x20
• Merkins x5
• Flutterkicks x10
• Merkins x4
• Box Cutters x10
• Merkins x3
• Hillbillies x10 — Jville/SOJ HOP mandatory
• Merkins x3 — Yep YHC blew that one – sorry guys but a few extra merkins never killed anyone right?
• Freddy Mercuries x10
• Merkins x2
• American Hammers x10
• Merkins x1 — TOTAL Merkins = 116 (not counting the Burpees)

Rusty Cage – mosey to the Rusty Cage and partner up for some pull-up and jerkins.  Each PAX member completes 3 rounds of 5 pull-ups, with help from partner as needed, and 3 rounds of 5 jerkins.  Plank-o-rama for the six.

Amphitheater Time – mosey to the top step of the amphitheater and work our way to the bottom with 3 jump-squats on every step going down.  Then, 5 incline merkins on ever step going back up (90 more merkins for those counting). Al Gore in the circle for the six – or if you are YHC, Upchuck and Hardywood – go back and join the six for some extra motivation and incline merkins.  Well done fellas!

Lawn games

• Four corners – Corner 1 = 10 WWII situps, run length of the lawn (yes, full length Wilson) to corner 2 and perform 20 jump-squats, bear crawl width of lawn to corner 3 and perform 30 2-ct mountain climbers, run length of lawn to corner 4 and perform 40 merkins, bear crawl back to corner 1.
• Triple Check – BTTP (Balls to the Pots), LBCs and Run full length of the Lawn — three rounds through.

Mosey/Sprint back to the Flag

COT, Number-rama, Name-a-rama and  YHC took us out.

Announcements:

• Convergence for Thanksgiving at 45MOM starting at 0600 and ending at 0700 with coffee in the parking lot and some 2nd F afterwards.  TYA has the lead and rumor has it the beatdown will be heavy on Virginia references in honor of the First Thanksgiving just East of Richmond at Berkeley Plantation.  Bleeder has been tutoring TYA on his VA History — don’t miss his presentation on Thursday!
• Breaking Bread – 3rd F opportunity – Sunday Nov. 26.  Hardywood has the Q and he needs at LEAST 2 or 3 volunteers to help him out.  If you are willing and able, contact Hardywood.  It is a great cause and you won’t regret the 2-3 hours of service.  5:00 – 7’30 usually.
• If you haven’t watched the clip LabRat posted — https://www.youtube.com/watch?v=LL8FKpR3H78#action=share – check it out.  Great idea. Great cause.  Let’s support our brother on this!

NMS:

YHC had no particular theme for today other than the brief, but painful, tribute to the VMI Class of 2019 for earning their rings.  The goal was to use some of YHC’s favorite spots that don’t require light at our amazing AO (it’s been a few weeks since YHC has been able to make it to Dogpile) and, of course, to pile on the merkins.

The PAX was great.  The mumblechatter was flowing, and in the end the sweat was rolling — all in all, another great F3 jumpstart to our weekend.  Great job guys.  A pleasure to step out front and lead as always.  Thanks for following…mostly!

Have a great weekend – and to those heading off for holiday travel – have a great Thanksgiving.

No more Gumbo for you!

 

19 pax and one wandering lost boy gathered in the shadow of the Carillon to see how cold it actually was.  Cold weather gear was dusted off this morning, except for Helix…who sported the same tshirt and shorts that most pax would wear if it were 75 and humid.  Lets get warmed up!

COP- SSH, IW, DQ, Arm Circles, 10 Richard Kimbles for HoneyDo

Sunrise over the James- run the bridge, 3 burpees at each light pole to Riverside Dr.  Do 20 merkins and turn around, 5 ww2 situps at each light pole on the way back.  Pax stops for the 20 merkins and turnaround once passed by the leaders coming back.

Run up Love Hill- Switch off between running and running backwards up Love Hill to the gate.  Karaokes around the circle for the pax.

Circle of Respect-  At the foot of the Carillon, circle up.  Pax does 5 merkins for each pax member that served (HoneyDo, Hitchhiker, and Lab Rat).  Then, pax goes around the circle and tells the pax about a friend or family member that served, and the pax gave 5 merkins in honor of that person.

Time Killer Sprints- Sprint 25 percent of lawn, recover run 75 percent.  Sprint back 50, recover 50.  Sprint 75, recover 25.  Last lap was choice of sprint 100 or backwards run.

Mary- GI Jane situps, Korean Hammers (nod to Korean Army veteran Hitchhiker), Freddie Mercuries, plankorama.

NMS

-Lab Rat doesnt do good at themed Q’s, so he generally leaves them up to the experts (Splinter, Lockjaw, and HoneyDo….although Lockjaw might get some counterpoints there), but he does look forward to this Q every year for the circle of respect.  It’s a powerful thing, being able to tell the pax a family member or friend that stepped across that line and offered everything up to and including his/her life to a greater cause.  His hope is that even though we have a workout to get in, we can take a small portion of that workout and be able to say we appreciate  those that toed the line without coming off as too gimmicky.  (for reference, vets can also get a free small wings and side of fries at BW3 today, and probably a free plate of flapjacks at your local iHop)  Hopefully, that goal was accomplished.

Respect to Pele for coming out one the coldest days of the year so far.  He crushed it!  Bleeder should be proud.

Hardywood was a little late today and did his best Flipper impression, wandering around the AO looking for the pax.  If the Q got the story straight, he joined in at the tail end of the Sunrise over the James.  Glad you finally found us!  Hopefully you got the chance to take in the sunrise, it was stunning this morning!

The Q was slightly taken aback when Hitchhiker spoke up as a veteran….blame that on shortsightedness of Lab Rat.  Respect for your service to your home country, brother!

Hopefully, everybody appreciated the GI Jane situps!  If nothing else, YHC bets you werent cold then!  #bodyheat

ET’s was awesome as usual.  Hutton provided ample entertainment by throwing a six pack on the table.  Not sure how many he made it home with, but it was no more than 5.  Hardywood took his shirt off, no surprise there.

 

Apology of the week goes out to everybody in the merkins challenge that doesnt get to count the burpees from the bridge, which we did a few.  At least you dont have to count light poles now, though!

 

Lab Rat apologizes…

YHC decided to bring coupons, aka bricks, back to Dogpile for this morning’s workout. I apologize for not having a shovel flag. YHC arrived first with PAX arriving in a steady stream even after we embarked for our workout. With one minute to go, YHC told everyone to grab a brick. Honeydo advised PAX members that using a brick with holes in them was cheating!! Plus, YHC had a solid brick-gotta follow the Q. 0600 off we went with 2 PAX members arrving just as we moseyed on.

Jog over the Fountain Lake where we circled up for Da Thang (of course, YHC could not get through the first exercise without messing up the count). X15 Don Quixote, X15 arm circles, forward (10 small, 5 big), X15 arm circles, backward (10 small, 5 big), X 30 SSH, x21 LBC’s with YHC crying mercy on his counting and deciding to start our workout!

Exercise 1: At each light pole, X10 Squats, X10 American Brick Hammers. Total 28 light poles. Now,  Ollivander kept quiet that he did not grab a brick, (LATE). But, Fudd stated, “What if you don’t have a brick?” YHC stated, “Than you were late.” Of course, Fudd had an excuse-“I arrived on time.” UM NO, you did not because you would have heard the instructions to grab a brick. AND…3 light poles near concession did not count as they were not circling the lake. Planks with our bricks in hand as we waited for PAX to finish. Mosey to the Vita Course.

Exercise 2: Start at the beginning of Vita Course, X20 WWII situps (good utilization of our coupons) at every exercise. Here is where Fudd recovers-he ran to get a brick and offered to get Ollivander one too! Approx 9 reps of x20 WWII situps occurred and YHC called an audible at sit up station near “the lawn”. Everyone accounted for-thanks to Honeymoon,. YHC was busy looking at the time left before 0700. Mosey to “the lawn”.

Exercise 3: Brick-barrow. Partner up and x10 wheelbarrow walks with a brick in each hand and switch, for the length of field. YHC was without a partner, so brick-crawl. Bear crawl position and toss the brick forward than bear crawl to brick, repeat for length of the field. GREAT exercise for complete muscle failure! With 5 minutes left, one more exercise.

Exercise 4: Lawn Sprints. Starting at Carillon side, sprint to end of the lawn, 30 second rests: sprint back toward Carillon, 20 second rest: sprint toward Boulevard, 10 second rest: final lawn sprint back to Carillon! Mosey back to the lot! And yes, bricks in hand!

Number-ama, Name-r-ama, and Circle K took us out!

Announcements; YHC assured PAX that my counting for medicines is perfect, unlike my counting of exercises. Convergence for VA Beach next weekend and C’ville 4 miler next Sunday. Bear Creek signup and near max for participants! And ET’s afterwards!

Way to push Hitchhiker and Winehouse at the last lawn sprint!! Welcome Howard. You made it once, now come back! Thank you for following this am PAX members. I am blessed to be able to work out with an awesome group of men! Have an epic weekend!

Loud and Proud,

Flatline