Tag: Dogpile

A mighty and raucous pax of 31 gathered on this fine October morning to partake in Lab Rat’s 2 year anniversary party, and what better way to celebrate then to run amuck in the park?!?  With a pax this large, some plans had to be modified a bit, and the result went a little something like this:

-Run a Mile:  head downhill out of the parking lot to Pump House Rd.  Come up the back side of the park to the Carillon, and end up at the normal COP spot.  The faster pax members were sent to the six on a rotating fashion.

-COP: SSH, IW, DQ super slow, Hand Release merkins, arm circles

-Circle Tracers:  Half the circle karaoke facing in, half the circle karaoke facing out.  Run forward half circle, run backward half circle.  NOTE TO PAX:  This goes much better in a parking lot.

-11’s in the amphitheater:  Derkins at the bottom, jump squats at the top.

-Love Hill, no partner edition:  Starting at the bottom gate (Bobo was absent), traverse the hill path performing exercises….which included: Broad Jump burpees, walk out merkins, lunges, backwards runs.  Go to the top gate or the Q says stop.

-Box Breathing:  5 seconds breathe in, 5 seconds hold, 5 seconds breathe out, 5 seconds hold.

NMS

2 years of doing F3 has been quite an experience for YHC….no doubt that most of you realize how much a part of my existence this group has become.  Last year, YHC tried to replicate his first workout and he thought about doing the same thing this year.  Two problems with that are that nobody wants to do that many partner leg tosses, and to be honest there are many other things that Lab Rat has come to love to do.  Also, DogPile is such an awesome AO that it just makes sense to explore it a bit.  So, YHC decided to make this a bit of a greatest hits theme more than a replication beat down.  (I will admit that this workout was MUCH easier than the brutal pounding that Earthworm dished out 2 years ago….as long as you dont mind a bit of running.)

Speaking of 2 years ago, Doner Kebalb was my partner that day and ended up giving me my nickname.  I am sooooo happy he decided to post this morning!  I think that was just a coincidence, but it made my day.

On to present day, thanks to those that gave me a hard time this morning.  Saab had many comments during the COP….but unfortunately Lab Rat had to tune them out for fear of completely tanking the cadence.  Wilson on the other hand had my full attention during 11’s…dang near taking out YHC’s back on the last derkin.  Yowsa!  Bleeder and yhc had some back and forth regarding RVA’s stopping on the minute or running the workout over.  Lab Rat stands fully in the corner of “dont mess with breakfast time”.

Hat’s off to FNG Ether for putting in a solid performance!  YHC is sure that he made his old man (Laughing Gas) proud with his showing today.  Also a tip of the cap to Gomer for running to and from ET’s this morning for some extra credit.

Instead of trying to keep coming up with creative jib jab, let me just take a moment to say that I consider myself truly blessed to be able to surround myself with such outstanding men several mornings a week, and I have made several friendships that I hope will withstand many future years in this group.  Thanks to each and every one of you for putting up with and (sometimes) embracing my antics.  FEBA!

Apology of the week goes out to Phonics:  Sorry about the no-gloves needed thing.  I am  glad you can at least take solace in the fact  that Lab Rat didn’t wear any either.

 

Lab Rat apologizes…

18 stallions wiggled free of the Fart Sack for YHC’s 500th anniversary edition of The Dogpile.  Here’s how it went down:

Mosey through a sightseeing tour along the gravel road.  Circle up in the open field adjacent to the parking area.

COP:
1/2 x Hillbilly (YHC foot-faulted)
16x IWs
10x Hillbillies
10x DQ’s
Bunch O SSHs
10x mercans
20x LBCs

Mosey to Circle of Rocks for Elevens:
Inclined mercans, then bear crawl to short wooden posts for pole smokers.
After first round, audible to PAX Choice of bunny hops, bear crawls, or lunges.
(Note #1: Who knew how much glass one parking lot could hold?).
(Note #2: Bunny hops are no joke.)

Mosey to Picnic Shelter for Lindsey:
Start with flutters kicks (10) and run to bathroom building for donkey kicks (30).  Increase/decrease reps through the progression of 15/25, 20/20, 25/15, and 30/10.

Mosey to Great Lawn of Death for Red Barchetta:
Sprint length of field…at far end, 100x SSHs (in candance).  Sprint back to start.
Sprint 3/4 of field…75 2-count mountain climbers.  Sprint back to start.
Sprint 1/2 of field…50 Prisoner Squats.  Sprint back to start.
Sprint 1/4 of field…25 mercans. Sprint back to start.
Sprint a distance unintentionally greater than 10 yards…10 burpees. Sprint back to start.

Mosey back to the flag.

Number-rama, Name-a-rama, Marmaduke took us out.

Moleskin:

This was YHC’s 500th day as a part of F3, and it’s been a transformational experience.  500 days of building better physical health and better mental health, all with a superior group of role models.  Thank you, gentlemen.  It’s also been 500 days of sometimes sadistic (YHC says in the best possible way) and sometimes simply exhausting First Fs.  For today, YHC tried to work in some favorites the PAX have shared along the way (every 6 minute mercans are always a crowd pleaser).

Lots of mumble-chatter to start this crisp “sunny and 70” morning, at least some of which was directed at the Q for his foot-fault to start the COP.  When is an Imperial Walker not an Imperial Walker?  Apparently, when it’s a Hill Billy.

Way to push through on the 11’s.  Despite scouting the AO, YHC didn’t quite check the glass-content of the parking lot.  YHC apologizes (how are those hands, Helix?).  Thus, the audible to Bunny Hops, which are awful.  YHC apologizes again.  (YHC is starting to feel like Lab Rat).

And, hat’s off to Red Barchetta, or Bruschetta, or whatever was said.  The PAX seemed to love them some SSHs…all 100.  Who knew how welcome the “every 6 minute break to 10 mercans” could be?

Welcome to Strider…way to crush your first workout.  Also, hats off to Laughing Gas for pushing through.  Nicely done.

UpChuck spits the bit.

27 extraordinary men (including 2 F3 tourists and 1 FNG) posted to Dogpile for an homage to the great baseball highlight show This Week in Baseball (or TWIB) with highlights from the past week of F3RVA workouts.  Gotta love the signature flip from the Wizard of Oz in the attached clip.  This episode included:

Mosey to the grass circle in front of the amphitheater for disclaimer and COP:

• Slaughter Starter (highlight from Jville’s Punisher workout) – 10 Burpees OYO — MONDAY
• SSHs x20
• Don Quixotes (VERY SLOW) x10
• Imperial Walkers x20
• Merkins x10
• LBCs x20

THANG:

TUESDAY – AIKEN LEGS AMPHITHEATER STYLE  (thanks Spit from DaVille)

From the base of the amphitheater working our way up the steps perform the following exercises on each step – squat, box jump, lunge (each leg), split jacks (each leg).  1 of each on first step, 2 of each on second…18 of each on 18th step.

WEDNESDAY – TRIPLE CHECK (Marmaduke from SOT)

At the base steps of the Carillon 1 member of the team does dips, 2nd member does flutter kicks, 3rd member bear crawls to the flower pots and runs back.  3 times through.

THURSDAY – PARTNER PYRAMID (Hardywood from 45MOM)

Mosey back to the valley behind the amphitheater and partner up.  One partner runs up the hill toward the Rusty Cage and the other runs up the hill to Love Hill Road.  Perform stated exercise, then return to the valley and find your partner for a partner exercise.  Rounds were:

1. 10 Burpees at the top of the hill.  10 Boo-yah Merkins in the valley – plank for 6
2. 20 jump squats at top. 10 Boo-yah Merkins in valley – plank
3. 30 merkins at top. 10 PLTs in valley – Al Gore
4. 40 Box Cutters at top. 10 Boo-yah Merkins in valley – plank

FRIDAY – CATCH ME IF YOU CAN (This (or derivations of this) was done at a few different AOs this week)

Parnter 1 perform 2 Burpees while Partner 2 begins lunging back toward the flag.  Partner 1 runs and catches Partner 2 and Flapjack.  After about 5 minutes, YHC called for everyone to do 3 burpees where they stand and run back to the flag

LBCs at the flag for the six, then 1-minute of Superman together.

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

Announcements:

• Double Dog (name to be confirmed) kicks off next Saturday at 0700 for a second hour of pain at Dogpile.  Upchuck has the Q for Dogpile and is looking for folks to contribute to a Hot Potato Q for the second hour.  See Upchuck.
• 1-year anniversary of Hampton Roads F3 – Convergence on Nov. 11 — can we get a clown car to go recapture the #GhostFlag?
• Men’s 4-miler in C-ville on Sunday, Nov. 12

NMS:

Great job today men.  I was reading a bunch of BBs this week and thought it would be fund to bring back some of the exercises I missed from other AOs.  Turned out to be heavy on the legs today, but overall I got a good sweat going and I hope you guys did too.

The Aiken Legs workout in the Amphitheater was a slugfest and was prime for getting the mumblechatter going strong and, as usual, Lab Rat was leading the charge.  Though, he had a cadre of followers and contributors today.  Good times.  And, I’m not sure what I missed at the end of the Triple Check, but there was a some serious laughter at the other end.

It was great partnering with Wahoo from Raleigh and FNG-Cherub (YHC thought on the way home that Hallmark would have been a good name, but we will stick with Cherub) on the Triple Check – way to work guys.  Great having Gingivitis back out a second day from Clemson.  But, YHC’s personal highlight today was Boo-yah merkins with Saab.  Out of all 15 tries with our left hands, we maybe connected solidly once…maybe; however, we managed to connect domes at least 3 times.  Strong!  Thanks Saab!

Have a great weekend men.  Dominate the day.

No more Gumbo for you!

On a beautiful Saturday morning in the RVA, 22 PAX showed up to see what YHC had in store for his DogPile VQ.

The Thang-

COP

SSH x 20

5 Burpees (YHC Celebrated his 5th anniversary with his M last night)

DQ  x 15

Copperhead Squats x 15

5 Burpees (Honeymoon asked for them)

Helicopters x 15

LBC x 20

Mosey to Field

Triple Check – Run is length of field and back, Monkey Humpers, Freddie Mercuries

Al Gore When finished

Mosey

Triple Check – Touch a tree (8,10,12), Wall Sits, Flutter Kicks

Plank when finished

Mosey to Ampitheater

11s – Decline Merkin at the bottom, Dips at the top

Al Gore when finished – Arm Circles to finish

Circle up in the grass –

Merkin Ring of Fire

Partner up, between each partner do 58 Burpees for the 58 lives lost in las Vegas

Mosey to Flag

1 Minute straight of SSH to finish – Thank you Hardywood for counting & Goldberg for timing.

Numberama, Namerama, Flatline took us out!

MS-

YHC had been anxiously awaiting the time where he could step up and attempt to Q at Dogpile, and when he saw it was open last week on the Q sheet, it was the perfect opportunity.  As the PAX took off this morning, mumblechatter was extremely high, and plenty of jokes pertaining to YHC anniversary the night before were flying.  Special shout out to LabRat and Viral for mowing the grass at the Amphitheater, it is truly appreciated fellas!  Welcome to FNG Dry Dock, great job this morning brother, hope to see you back out again soon!  YHC had hoped to get to the rusty cage for some pull-up action but the sun did not grace with it presence in time, no need to run down there in the dark.  Thank you all for honoring the lives lost this past week in Vegas, YHC really appreciates it.  Again there was plenty of mumblechatter, I did not pick up on it all so please feel free to share anything I have missed.  It was an honor to lead this group this morning, strong work by all!

28 veterans and one unsuspecting FNG fought off the lure of the fartsack to help YHC celebrate a milestone birthday at Dogpile today.  Here’s how it went down:

Mosey in front of the Carillon to the more distant grassy circle for disclaimer and COP:

SSHx40

Mexican x 15

Don Quixote x 10

LBC x 40

Side Lunge x 15

Mosey down the hill, down Pump House Drive to the Pipe where YHC inspected the Pipe Loop to find it pitch black dark.  Mosey to the hill next to the toll booth on the Nickel Bridge for the first installation of today’s theme……a Pirate (Fudd) looks at 40.   Partner carries.

Triple Check Partner Carries up the hill to the indicated trees.  Each PAX takes a turn carrying his partner up the designated hill, then the team splits 40 Mericans and 40 copperhead squats between them.  3 rounds.

Mosey to the bridge for the second theme.  Fudd loves the beauty that can be found in nature.  Mosey south across the bridge, lunging for 10 steps at each lightpost and then moseying the rest of the way to the next lighpost.  Rinse and repeat until the lead PAX gets to Riverside Drive.  Turn around and pick up the rest of the PAX as you return.  10 LBC’s per light post all the way back to the toll gate.

Mosey to the Carillon for theme #3, honoring those who have come before and those who have given their lives to defend our freedom.  9 Mericans at the flower pots, run up the Carillon steps and do 18 2 count mountain climbers, run down the opposite steps.  Rinse and repeat 3 times.

Jailbreak back to the Shovel Flag for Numberama, Namerama, BOM and prayer.

Naked Moleskin:

YHC spent a fair amount of time considering the theme for today’s workout.  It was the first beatdown of many for the designated TT “Tuckahoe Takeover” week which surprisingly enough, has its own Twitter feed (@TuckahoeTakove).  After doing exhaustive research on Wikipedia, YHC unearthed that the origin of the word Tuckahoe is American Indian.  The relative translation is, a “bulbous root that can be cut up and eaten”.  YHC didn’t like that for a theme, so he went with Plan B, which is a themed workout styled after his 40th birthday, which is tomorrow.  YHC was confused when he arrived at the parking lot to find several PAX members dressed in Polo or Vineyard Vines shirts (blue) and matching salmon colored, or khaki, shorts with either boat shoes (Splinter), sandals (Offshore), or running shoes (smart man EF Hutton).  YHC did not get the memo to wear preppy clothes, thankfully, and appeared sporting standard F3 athletic fair.

The first evolution was partner carries up a hill.  Each of us has been forced to face adversity and climb mountains that we might have otherwise walked around.  Fudd’s life has been no different.  But there have sometimes been brothers there to help me along the way, and the partner carries were meant to symbolize that.  Swirly and Gomer Pyle led the way on that one…..way to crush it fellas.

The second evolution took us to Fudd’s favorite place in Dogpile.  The bridge.  Fudd longs for and dreams about the beautiful places of this world.  When I behold the majesty of our country’s natural beauty, I cannot help but feel compelled to talk with God and tell Him how thankful I am for such places.  The Phonics, Helix, and Shakedown lead the way on this evolution.  Way to push yourselves boys.  YHC noticed that Splinter shed the boat shoes on this evolution.  He commented that he had counted on not doing too much running when choosing said footwear for today’s beatdown.  Alas, YHC likes to run, and this was my birthday beatdown, so we ran. It was also on this evolution that Wilson did a flying EH on FNG Milton while he was on a job across the bridge.  Good job Wilson……way to use the railings to corner him into accepting your invitation!

Mosey to the Carillon of the third evolution of Fudd’s reflection on history.  Honor those who have come before, on who’s shoulders we stand, and honor and remember those who fought and died so that we may live free.  The Carillon was built as a memorial to WW1, a war in which 9 million combatants died.  Swirly and Sippy Cup smoked this evolution.  Great job fellas.

The tunnel of love was the fourth evolution that we didn’t have time for, meant to symbolize the importance of family and friends to YHC.  The men of F3RVA have become part of my family.    I can’t imagine a better birthday present than to be able to lead you into the gloom for an epic beatdown that makes us all stronger.   God bless you all.

 

30 Modern Day warriors and one Starsky met in the gloom to train as they fight and attack the day.  This is how it went down.

THANG

Mosey to Circle; Warmup IC

• 20 SSH
• 10 DQ
• 10 Helo
• 15 AC
• 10 Chinook
• 15 AC
• 15 IW Squat
• 10 Copperhead Squat
• 10 Monkey Humper
• 10 Merkin
• 10 Gorilla Humper
• 10 Iron Mike
• 20 FK
• 10 Rosalita
• James Bond 10 each pos
• 10 FK
• 10 Hello Dolly

Creature Merkin then crab walk to opposite curb then 20 LBC  x3; Bear crawl to the middle and 5 booya merkin with another PAX.  Al Gore for 6

Mosey to Rusty Cage – Pair up.  First Half Jerkin 6; WW2 situp x 20  repeat x3.  Other half pullup 50; 20 WW2 Situp.

Mosey to amphitheater – 5 dips each step on the way down.  2 merkins each step on the way up.  Al Gore for 6.

Mosey to carillon – Triple check.  touch 3 trees, BTTW, squat.

Guantanamo chase.

Cadence run to flag for COT.  YHC takes us out.

NMMS

It was a real pleasure to see our brothers from Hampton Roads and Charlottesville at Dog Pile this morning. Thanks for making the haul.  Respect to Dreamliner for donning a restrictor plate for the entire workout.

Ideally, YHC would do more running between events to explore the AO, but was trying to leave some in the tank for all those going to the 5k.

Any time we can get Fudd complaining about the warmup is a good day.  Going forward, YHC is not sure about the IW Squat since it takes a bit more concentration and coordination to get right for many so early in the gloom.  Maybe next time.  The creature merkin + LBC was a hit. Best part of the PAX is our flexibility and rolling through the confusion on the Bear Crawl BooYa finish.

YHC was looking forward to the rusty cage, but there are only 15 or so sandbags and we need 20 for what I wanted to do with PAX this size.  Audible for jerkins and pullups.  It does not matter which order you did them in – the second feature was tough for all.  Nice work.

Felt moved by the spirit to welcome our out of town brothers to DogPile Amphitheater and the pleasures of 4 week old grass covered in dew.  One of Circle K’s friends showed up – he is sorry he missed it.

Great jody call from Deflator – we need to get that to F3 nation.  You can tell that Deflator took his time to create it and its motivating.  The HR F3 guys use it for SSH – that nets out to 120+ and is a killer.   Swirly and I like cadence runs for the rhythm and breath control while running so we may see it again and its a fun way to finish. For my part, Its been 24.5 years since YHC stopped working for a living (E5 > O1) so calling a cadence run was a little rusty.  YHC will have more interesting stories to tell next time.  

Lots of respect to Ollivander – fmr FNG Kevin for jumping into the BRR last minute and taking some tough legs last weekend and then coming out to his first F3 workout.  Ollivander is a runner seeking seeking personal expression through all around fitness.  We have some of that.  Welcome Ollivander.

2nd F at ET was good as always.

Best run to all hitting Reece Strong. Get Some.

 

Announcements

• Circle K cookout today  – 8146 Ashby Ridge Place Mechanicsville, VA 23111 804-787-3720 cell
• Trail run in powhatan next Saturday 9/23
• Tuckahoe Takeover last week of Sept starting on Monday
• Convergence 9/30
• New AO at Tuckahoe Elementary – Hoedown 10/2

 

13 veterans escaped the fartsack (YHC just barely) to post on this gorgeous Saturday morning at Dogpile for a little beatdown inspired by our F3RVA brothers who are killing the BRR.

COP – Opening Act – presented by Hardywood…. YHC arrived for LBCs and merkins.

Time for the main event:

Mosey to the amphitheater for an ode to the 36 legs of the BRR.  Starting from the bottom ascend the 18 steps with 2 box jumps on each step.  From the top, descend with 2 Burpees on each step.  Plank for the six.

Mosey to the Carillon for the first round of 11s for Team 1:  At the flower pots, 10 merkins, run up the left steps and 1 box cutter at the top of the Carillon, run down the right steps back to the flower pots and 9…2….Al Gore for the six.

Mosey to the field for the second round of 11s for Team 2: 10 2-count mountain climbers (for our Mtn Goat brothers) and 1 LBCs, run to the other side, 9 & 2…  plank for the six.

With the gloom lifting and enough light shining through, Mosey to Love Hill and gather about 1/2 way down and pair up for Love Hill.  Exercises were Polar Bears, Lunges and Broad-Jump Burpees.  Runner goes up to gate and back.  Al Gore for six.

Circle up around outside of circle in front of amphitheater for Boo-yah Merkin  Ring of Fire – bear crawl to meet  your partner in the center, perform 10 Boo-Yah Merkins and crawl-bear back.  Al Gore while awaiting your turn.

Traditional Ring of Fire with 10 merkins each…flair encouraged.

5MOM with Flutter Kicks, Freddie Mercuries, Rocky Balboas, Hello Dollies, American Hammers

Mosey back to the Flag – number-rama, name-a-rama and YHC took us out.

NMS:

YHC closed his eyes late last night with an alarm set for 0500 (or so he thought) and grand ideas of securing the AO Swirly-style, knowing that Big Blue would not be there.  YHC even planned on sending a picture of secured AO to our BRR brothers.  Best laid plans…

So, YHC popped out of the sack and looked at the clock…0538…I looked at my watch (aka, my alarm)…0330..WTF?  OH SH*T!  Thank goodness for no law enforcement on my way to the AO.  I arrived 4 minutes late.  Thankfully, Hardywood grabbed the bull by the horns and lead the PAX into COP.  Upon arriving and finding the PAX, YHC jumped in and took over…thanks Hardywood – check’s in the mail for being my opening act.

The PAX knew from the first exercise that BRR was on YHC’s mind.  We were sending good vibes to our Mountain Goat brothers as they finish up their final legs strong.  We hope everyone is doing well and feeling strong!

Announcements:

• ReeseStrong 5K next Saturday.  See Phonics for sign-ups — Crab Picking at Circle K’s afterwards
• Convergence 9/30 at GridIron — workouts at 0600 and 0700.  Come early and stay for both…BRING A FRIEND!

Strong work PAX.  Thanks for letting me lead.

No more Gumbo for you!

19 men and one young lady braved the elements this gloomy, rainy morning with extra clothing and towels in tow with anticipation of getting wet & muddy. As the clock struck 6 we moseyed to the covered pavilion stage.

Some of the PAX knew what was happening. A no/low running beat down to music  began!

Do the stated exercise for the entire song selected by Pandora. Commercials = Burpees & Run to top of amphitheater as called out by Q.

Pitbull Radio – SSH, Freddie Mercury, Crab Cakes & Monkey Humpers

80’s Rock – Merkins, Box Cutters, Balls to the Wall, Mountain Climbers (with some Spider man called by Q)

Run to the top of amphitheater

90’s Rock – Donkey Kick’s, Jog in place/Jump Rope, Sword Fight, Alabama Prom Date

Country – Saggy 6 (NOT a Wilson Wife approved exercise)

Hardywood took us out with plenty of announcements (see previous back blasts).

It was a pleasure to lead this group today. After yesterday’s speed work YHC decided to take the Q and repeat the low run pre-BRR workout. I keep hearing about training and tapering. Not sure YHC does well with either. After listening to the podcast, YHC will stay away from Lug and will leave trails of blood (good look out Saab). Send the wool sweater (it might be cool out). With all that said, I watched 2 videos on tapering and wanted to punch myself. Then I switched to watching videos on Corvette’s. Hence the featured video. Turn it up and I hope you enjoyed the guy’s giggle as much as I did!

Have a great weekend and start your BRR training or taper. Your call.

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 booth for the Burpee Bridge.  Stop at every light post and perform 2 burpees all the way to the entrance to Buttermilk Trail.  When the first person meets the PAX member on his return, you perform 2 burpees and run back to the toll booth.

Mosey back to the road across from the Pump House parking lot for Any Way You Can Climb This Damn Hill.  YHC calls out a way to traverse hill all the way to the brick building.  Bear Crawl, Run, Lunge, Run backwards, Carb walk.  Finally reach the house for BTTW.  15 count from Helix and Gumbo.

Mosey to the amphitheater stopping a couple of times for 5 merkins OYO.

At amphitheater, start at top step and perform 5 dips at each step all the way to bottom.  Run around amphitheater and perform 5 incline merkins at each step to top.

Mosey to field (YHC forgot the next planned routine and was improvising with the Michigan).  Gumbo indicated we had not done Touch a Tree and YHCs memory was refreshed.

Mosey to Carillon building for Touch a Tree.  Partner up.  One partner BTTW while other partner touches 3 trees.  Switch.  Repeato x6, x9 trees.

Mosey to second circle for Up, Downs and 5 MOM.

Mosey back to VSF.Numberama, Namearama, YHC took us out with a prayer.

Announcements – Gumbo has Q for Breaking Bed tomorrow.  See him for details.

9-16  Reesestrong and Crabfest at Circle Ks.  Another Preblast coming out this week.

NMS – YHC was excited to be back on the Q sheet for Dogpile and the Q adrenaline was seriously flowing.  The PAX covered a lot of ground this morning.  (about 3.5 miles according to someone’s fancy watch)  The Slaughter Starter definetly got everyone’s attention, with Hardywood arriving just as the PAX started and he was telling someone to get back in their car, they did not see us yet.  Other mumble chatter centered around watch checks and Pixie Dust of some kind.  Through YHCs heavy breathing while trying to catch my breath, that is about all I heard.  The PAX pushed through a Good Old Fashioned Beatdown this morning.  YHC could not make ETs this morning, but YHC is sure it was a blast.

Great work this morning men.  Thanks for the opportunity to lead this am.

Circle K

 

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 relay to gate at top of love hill

Mosey to Rusty Cage for Pull Ups and Jerkins

• Partner pull ups x 40
• Partner jerkins x 40

Mosey to Amphitheater for 40 Donkey Kicks up the Steps

• 2 DKs per step until you get to top 2 and then 4

Noah’s Arc

• PAX planks in two lines facing each other
  • 1st 2 perform 2 Merkins then sprint around circle
  • Repeat until all PAX have sprinted around circle

Mosey to field for Elevens

• Carolina Dry Docks & LBCs

Mary

• Freddie Mercurys IC X 40
• Flutter Kicks IC x 40
• Rosalitas IC x 40
• Alabama Prom Dates IC x 40
• American Hammers IC x 40

Native American Run Back to Flag

40 WWII Sit ups OYO at Flag

Numberama, Name O Rama, Announcements

• Breaking Bread on 8/27 (Gumbo has the Q) – See Pre-Blast
• Reese Strong 5K 9/16 – followed by Circle K’s Crab Fest (See Pre-Blast)
• Convergence on 9/30 – Be ready for a hot potato

YHC took us out

NMS

On August 16, 1977 the world was shocked by the loss of an international icon.  The king of rock and roll, Elvis Presley, died suddenly and unexpectedly.  Meanwhile, in Columbia, MD a 30 year old die hard fan, who was 8 1/2 months pregnant with her 3rd child, went into false labor.  That woman was YHCs mom, and 3 days later, YHC was welcomed to the world.  40 years later, in the midst of a dense blanket of humidity, YHC started his birthday with 18 of the best guys around RVa.  At 6:40, when YHC arrived to the AO,  there was a feeling of loneliness that the end of hate would be alone and in the dark with the planted shovel flag.  Luckily, a few minutes later, Flipper showed, and then a minute after that Gumbo, and then things started to come together.

Prior to COP it became clear to the PAX that this morning was YHCs end of hate, and the 40 counts of exercises was no surprise to anyone.  Upon completion of COP, it was time to get over the hill by heading over to Love HIll and getting the morning started.  The introduction of this was met with a lot of enthusiastic sighs as those who have had the pleasure of Love HIll knew it to be a chore.  This was also Shakedown’s first introduction to Love Hill and he mentioned that this was a nice new form of punishment at the end.  YHC agrees with that.

The Rusty Cage is YHCs favorite portion of this AO.  YHC loves to incorporate pull ups into any Q.  YHC partnered with Hardywood during this and learned that he is recovering from tendinitis and had to modify.  Even with the modification, Hardywood crushed this like the true warrior he is.

The air in the amphitheater was especially thick today, which made 40 donkey kicks up the steps an especially glorious endeavor.  Fudd as usual had many questions about the meaning and significance of the count of the exercise here.  Like I said, the air was thick and was an obstacle and clearly was impeding the PAXs ability to think clearly.  YHC is not even sure if any of the events documented actually occurred this AM :).

Between the heavy air and the lack of sleep from last night, YHC can’t clearly remember much about the rest of the workout, except that Elevens were slightly modified and there was a lot of mumbling and groaning upon the beginning of the native american runs, that we were headed in the wrong direction.  Nonetheless, the best sound at the end of the morning was the roars and claps from the PAX upon YHCs call out of 40.  That was a great feeling and YHC is priveleged to be a part of this great group called F3 Rva.  Much love to the PAX this AM and thanks for indulging me and following my lead.  You guys all crushed it and I can’t think of a better way to start my 40th birthday.

Til Next Time

McRib