Tag: Dogpile

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!!   

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.