Tag: Dogpile

Eighteen men showed up on a cool rainy morning for an experience that has never happened before an F3 RVA workout (at least for YHC).

At approx. 5:50 am, a few of us were doing the norm and greeting each other when all of a sudden a LOUD crash is heard. Immediately we all stopped and looked to see where on the road the wreck was. There is really no way to say this without a mild giggle, but Pavarotti, when pulling in hit the light pole. YES you heard that right. The light pole all by itself with a bright light on top. As soon as he hit it, threw it in reverse and found a parking spot and jumped out.Like nothing happened. Once we assessed he was not injured, Honeymoon reviewed the damage. ONLY a small piece of trim. Pavarotti then stated “oh that comes off all the time”.   Really dude? How many things do you hit? Seriously – he hit the light pole! After some laughs and poking fun, we got started.

The Thang:

Mosey to VITA track and run to the memorial for COP:

SSH, Don Quiote, Russian Soldier & LBC

Mosey to burpee row. (Honey Do would have smiled) Count off into two teams (actually for later) Start at the end by the field, 2 burpees every light pole. At end turn and repeat.

Mosey to field where 14 cones were set up in a straight line two feet apart. Three cones were a good distance down the field. YHC figured it was Chumpcar Race weekend, so why not have a little competition ourselves. We called the exercise Touch & Go. We hope the Schultz Racing team finishes in first place.

Here is how it worked: Each team jogs in place while a team member of each team plank walks and double touches each cone. At the end of the cones, they run to the three cones down the field and back. The next team member starts the cone plank walk when the other starts running. A bit of adjustment and strategy was required. After two rounds team 1 was up by 2. YHC decided we should go 3 out of 5. Team two took race 3 & 4. With some tire pressure adjustments and an adjustment in the order, team 1 took the final race. Got pretty intense!

Pick up cones and mosey to amphitheater for triple check. 1. Double leg step ups (come down as you wish – heard a few references to the Princess Bride) 2. Monkey humpers 3. Incline, Decline & regular merkins. YHC called an audible somewhere in the middle of the third round to get in some signature Mary.

Ring of fire – Flair required and no repeats. Great job by all men. Phonics even broke out the ONE ARM Merkin. Amazing! Bleeder – Honeymoon and you should have a lift off competition. I’d pay to see that!

COT in amphitheater – Honeymoon took us out and clearly stated to his higher being he is NOT Wilson!

24 strong attacked Dogpile this morning and here is how it went down….

Warm up’s : Mossy – SSH’s, Helicopters, Windmills, IW’s, Copperhead Squats, LBC’s, Flutter Kicks, APD’s.

Hill: Partner up – run hill and back to partner and switch – 3 exercises in between – polar bears, Russian Solders, Burpee broad jump.

Curb Crawl : Bear crawl to curb incline  merkin – crawl bear back decline  merkin (ladder – up to 5 and back down).

Triple Check : Teams of 3 – partner 1 runs from rusty cage to the stage does 5 dips and runs back – partner 2 does bench press with sandbag – partner 3 does WW11 situps – switch off and repeat 3 times.

Rusty Cage : 5 overhand pull up – 5 chin ups – 3 sets.  Jerkins 3 sets of 7 .

Indian Run Mossy with last guy doing burppee before running to the front of the line.

Partner Leg Toss : 3 sets of 20

Fire Drill : pax member yells out fire – pax drops rolls right 1 merkin rolls left 1 merkin and pops up – repeat all the way around the circle.

Ring of Fire : 10 merkins while pax holds plank.

Indian Run back to flag with last guy doing burppee then running to the front of the line.

The scoop….. YHC arrived this morning promptly at 5 AM and there was a dude asleep in his car close to where big blue parks. Yep this did not deter YHC – big blue freakn parked where big blue always freaking parks 🙂 Anyway the dude stayed in his car as YHC got out of Big Blue and paced in circles waiting for whatever would come next. Dude never moved until Mr Roper and EF Hutton arrived – then all of the sudden he snapped up and scooted out of there…. These things happen and this is why YHC secures the AO – Boom!

Great to see the headlights pulling in this morning -YHC loved seeing BT rolling up in his truckster – especially since YHC knew that BT would have to pull some strings with the  boss in order to make it this morning as he is heading out of town for VACA – enjoy BT we will see ya when you get back dude..

The Saabski was back in action today which was great to see – nothing can hold back my boy Saab – well done dude – much respect! Gomer Pyle and Helix killed it up the hill – Hardywood crushed the curb crawls – Fuddski smoked the triple check… Super job to the whole pax on the rusty cage Jerkin rotation – that was no joke…Bootleg battled through the partner leg toss – dude did not give up – way to push man – keep it up! The Fire Drill which is something we used to do in wrestling practice was a real crowd favorite – not only do you loose your breath – become dizzy and disoriented – and your shoulders pop out of place – it was really freaken itchy 🙂  …. Way to push through it fellas..

ET’s as always was hilarious – note to pax – don;t get one of those ET’s granola bars that thing will spill all over you/the floor…. or maybe get a plate 🙂  BT’s egg/ spinach bowl should be nice and ripe as he drives with his family to the beach 🙂 Fuud went home and came back to ET’s for a breakfast burrito and some good conversation.. Hey guys stay tuned we have another outing in the works – F3 chartered  fishing trip – stay tuned for details … Circle K – who did not make the workout rode his bike from Mechanicsville joined us at ET’s – atta baby Circle K.

Shout out to EF Hutton for the double dip today – well done dude!

Welcome to our new guys Cooter and Winehouse – and big thank to DK for taking us out this morning.

If you have not yet signed up for Reese Strong – please do so soon – also be on the lookout for a preblast about the crab picking @ circle K afterwords – sign up for that too – we need a head count guys…

It was a pleasure to lead this morning fella’s – have a great rest of your weekend.

19 strong gathered for a Dogpile workout Swirly style this morning and here is how it went down…

Indian Run Mossy to the Carillon – COP ” Helicopters, Windmills, IW’s, Arm Circles, LBC’s Flutter Kicks

Indian Run to the Rusty Cage : Partner up and grab a sandbag. 5 pull up’s – 5 overhead press with sand bag – 5 sets – 5 jerkins – 5 overhead press with sandbags – 5 sets.

Indian Run to the Theatre : 5 dips on each step working our way down 18 steps. Back up 5 incline merkins each step 18 steps.

Indian Run to the second circle : Curb Crawl 1-5 bear crawl merkin crawl bear merkin.

Burpee shuffle with a twist : 2 pax begin at same time – 5 burpees – pass to the person to their left – around the circle while pax runs in place.

Hardywood Special : partner up bear crawl to the middle of the circle – 5 booYah merkins – crawl bear back – all the way around circle – while pax does invisible jump rope.

Spits – Ghost Flag Challenge Beast : 3 teams – Daville – SOJ – West Enders : Beast across the full Carillon field – Burpees – Merkins – Seal Jacks – American Hammers – WW11’s – SSH’s

Indian Run Mossy back to the flag!

And here’s the story : YHC pulled up the Dpile @ 5 as it was raining pretty good thinking this is gonna be a wet one  today… The rain however pretty much stayed away as soon as  the pax arrived. Nice little curve ball to start out with the Indian run mossy had some heads turning but we got in the groove… The rusty cage (always a crowd pleaser) mixed with the sandbags made for a good start – great job guys – Sippy Cup was YHC’s partner and he crushed it as usual! The Theatre had a full production about to start kinda vibe going today as we arrived to tackle the steps but no  stage entertainment was to be found do to the weather and or the early hour however there was plenty of entertainment on the steps as the pax bitched and moaned about their arms… Spit crushed the dips – Gumbo and Two can crushed the incline merkins on the way back up! The Burpee shuffle with a twist had the pax hollering and cheering each other on – Halfpipe killed that thing baby I know papa Hardywood was proud! The Hardywood special booYah merkins almost was derailed because Honeydo (YHC”s partner) tried to begin the booYah merkins with his left hand ???? Dude what the hell ??? Anyway he pulled it together and all was well after that 🙂

Please allow YHC to now explain the shift in the Q at the end. Normally you don;t take the Quarterback out at this stage in the game but Spit had sent in a special request to corporate yesterday asking if he could have 10 min of YHC’s Q.. YHC told him he could not promise it but that he would certainly try to make it happen… Those of you that know me know I love to Q – YHC has been known to take a hot potato Q and not share (I apologize for that fella’s – just got excited) 🙂 Anyway although YHC would normally never give any time of his Q up – this special request by Spit had merit – The Ghost Flag was on the line. There was going to be a relay – some competition – and YHC’s is all about some of  tha baby… The pax had no idea YHC was passing the ball to Spit so when that was announced Rosie ran directly over to YHC and said Swirly dude are you ok ??? Jeez I was about to dial 911 – WTF??? Yep Swirly was good a disclaimer was made and the race began. I am happy to report that SOJ was the winner and now retains the ghost flag. Hardywood, HalfPipe, Rosie, Gumbo, Binford – way to go dudes !!! Can’t wait to see who takes the flag next. Great job Spit way to keep this alive man…

As we gathered around the flags at the end of the workout Fuddski noticed that the Ghost Flag was bent. YHC told Fudd that Circle K had already put out a statement regarding the fact that there might have been a few Cold Beers drunk during construction of the flag so it is what it is …….. Also SOJ team had their pic taken with the flag and some how Fuudski – (who is on the west enders team made it in the shot – dude really )??

Announcements were made : Lot’s happening in Sept. BRR (42days) Reese Strong and Crab Picking – 16th Convergence 30th  . Hardywood is working with a group in town that helps folks start businesses – he has a particular person he is working with who is going to be doing breakfast catering – get with Hardywood if you/ your company has interest in helping this person get going by scheduling them for an event or meeting.

EF Hutton took us out with a good prayer to send us all off into the weekend

ET’s as always was great – it was weird to only have 19 @ Dogpile today – lot’s of guys out of town – but the small group made it happen today – well done guys – it was a pleasure to lead this morning.

30 came out to rock today in celebration of the 30th anniversary of the release of Guns N’ Roses Appetite of Destruction.

COP – Double disclaimer inclusive of workout “you against you” and parental advisory for explicit lyrics.

SSH, Helicopters, IW, Don Q

All exercises from this point forward were AMRAP based on duration of the song.

Mosey back to the Rusty Cage for “Welcome to the Jungle Gym”

• 7 pull ups, 7 jerkins, run to fire hydrant for 7 4-count flutter kicks
• Repeato til the song concludes

Alas!  There are new sandbags ready for action.  Roadies grab a sandbag and mosey to the stage behind the Carillon.

“It’s So Easy”

• Alternate 10 bench presses with sandbag with 10 WW II sit ups with sandbag

Partner up for “Nightrain” – Loaded like a freight train, flying like an airplane….

• Partner 1 assumes merkin position while partner 2 places sandbag on his back – merkins with sandbag (freight train)
• Partner 2 puts a sandbag on his shoulders and does squats with calf extensions (airplane)
• Swap back and forth and repeato

Place sandbags around the corners of a square for Sharks and Minnows to “Out Ta Get Me”

• Minnows bear crawl, Sharks crab walk

Mosey to the side of the Carillon also known as “Mr. Brownstone”

• Partner 1 – touch a tree with ascending burpees (tree 1 = 1 burpee, tree 2 = 2 burpees….)
• Partner 2 – donkey kicks and BTTW
• Swap and repeato with the next cycle of touching a tree is 3 and 4 burpees, 5 and 6, etc…..

Mosey to the field in front of the Carillon for “Paradise City”, where the grass is green and the girls are pretty.

• Triple Check – Run the length of the field, derkins on the hill, and LBC

Collect sandbags and neatly stack them back in the rusty cage for future use.  Touch down Al Gore but with a Slash guitar solo squat as the Pax convenes.

Garbage Plate takes us down the pipeline to the road.

The original “Sweet Child O’Mine”, Dora

• Partner 1 runs the pipeline and cuts left to return down the trail
• Partner 2 – 40 hand release Merkins, 80 American Hammers, 120 Flutter Kicks

Circle up for first ever honey moon suite ring of fire.

• Working around the circle, each Pax member leads the group in one of the following in sequence – diamond merkins, APDs, monkey humpers, pickle pounders to the tune of “Anything Goes”

Mosey back to the SF via an all uphill route.

YHC took us out.

NMS:

About five months ago, YHC thought it was nearing the 30th anniversary of the release of Appetite for Destruction.  Sure enough it coincided with a Dogpile and the rest is history.  Like many, YHC has high regard for this album and would consider it on his desert island mix with others such as Pearl Jam’s Ten.  Today it was an opportunity for F3RVA to celebrate the way we know how; with a beatdown.

YHC had hoped EF and Labrat would show in their Axl bandanas, but no luck today.  Honey Do and T Swifty came ready to rock in their respective AC/DC and classic GNR T-shirts.  Well Done!

It was awesome being paired with Flipper for a portion of the workout today.  Like YHC, he appreciates quality rock and not bashful about singing out loud.  For those at ET, there was a glimpse of a serpentine Axl strut Flipper pulled off old hat.

If you ever wonder how YHC spent his Friday night, it’s filling sandbags with the M and 2.0s.  Many hands make short work and quite a few treasures were found in the sand pile.  I anticipate that we will have a run of workouts over the next three months with the shiny new sacks.  Enjoy!

An entire AMRAP workout pushes you in a new dimension.  No rest til the end of the song.  Endless loops driven until the completion of the song.  The Pax did well.

Of note, another Copperhead was found on the road behind Carillon, squashed by blunt force and well deceased.  Does this count as a Copperhead Squat?

It was great to see Sippy Cup back in action as well as so many Pax from across the RVA!

Time to Taper,

Lockjaw

28 warriors greeted the dawn of a new day.  According to legend, this hot potato trifecta went a little something like this.

COP: IC – SSH, IW, LBC, FM X 20, merkin X 10 + bear crawl to 3 different pax and complete 5 boo yah merkins.

Labrattadora – This modified Dora goes like this.  Partner up.  One man runs up and around the Carillon.  Partner is completing the following exercises in order, until the runner gets back. AMRAP till 9:20.

• 5 Merkin
• 6 American Hammers
• 7 Squats

The Q Torch was passed to Wilson who laid down the following punishment.

Modified LBC X 10 right side,  X 10 left side

Sword Fight – YHC will attempt to paint this picture.  Partner up feet to feet with another pax, with feet overlapping a couple of inches.  Both men raise the feet off the ground, and begin a circular motion.

In other words, if you were being held hostage in another country with an F3 buddy and both of you had your hands and feet tied up, then your captors (who spoke no english) threw you both on your backs with your feet slightly overlapping and you were trying to explain what a NASCAR race is with your feet, it would look something like that.

Triple Tree Check – Team up in groups of three.  Each pax completes 3 rounds of the following.

• Round 1 – Touch 12 trees, monkey humpers, donkey kicks.
• Round 2 – Touch 9 trees, monkey humpers, donkey kicks.
• Round 3 – Touch 6 trees, monkey humpers, donkey kicks.

The Torch of Success was passed to Marmaduke who brought the following gospel for all to share.

Elevens Make You Wanna Testify – Mosey to amphitheater for a round of Elevens.  Start at the bottom with 10 decline merkins, run to the top for 1 squat.  Back down for 9 decline merkins, back up for 2 squats.  Etc. to completion.  For some extra fun, the running portion was to be completed with both hands in the air.

If some one had never heard of F3 and happened to be walking by and looking at a bunch of grown ass men running in a theater with their hands in the air, it would be really hard to explain how this is not a cult.

YHC rounded off the morning of work at the Saturday Success Farm.

Tabatas – 8 rounds of 20 second sprint, 10 second recovery.  It’s the second most fun you can have in four minutes.  Thanks to Shakedown for the video.

Mosey back to the flag.  Numberama, namerama, COT, Flatline took us out.

Moleskin:  During the post workout mumble chatter on Friday after a Marmaduke slaughterfest, Wilson suggested the League of Nations approach rather than the more common rogue warrior style for Dogpile.  Outside of sword fighting, this may have been his best idea.  It was great to see the 2.0s gearing up for the 7am workout.  Strong men, strong kids, strong families.  It’s a simple, but powerful formula.

Welcome Binford.  Kudos to Oyster and Loose Goose for taking the art of naming to the next level. The 2nd F at ETs was a solid turnout.  Great to see new pax joining the fun.  The title of the BB came from Flatline asking Lab Rat for his pager number and then going into great detail about the truly outstanding communication systems and technology infrastructure of a local hospital.  If you are looking for a recommendation for a place that still practices bloodletting and trepanning , please see Flatline.

News:

Keep Circle K and his family in your thoughts and prayers as his father is in hospice.

Reese Strong 5K 9/16/2017.  See Phonics for details.  See Circle K for the post race seafood smorgasbord.

Upchuck has a golf tournament in August.  If enough people enter, he’s giving away a signed Nancy Lopez visor.

New run at 6am Sundays called “Off the Books” at Urban Farmhouse in Midlothian…Its on the App.

 

 

30 with a COT plus one posted for yet another beautiful morning in RVA.  Fudd widely publicized YHC’s final Dogpile Q, and it went something like this:

Fudd took the Q and had the PAX mosey to field near the side of the VITA trail for warmup COP:  SSH (molasses slow), merkins, box cutters, arm circles, Don Quixote, Imperial Walkers.., and maybe something else.

Mosey to the lake for another edition of “Burpee Lake”: Alternate exercises at each light pole around the lake with the exercises being two burpees and leg raise alphabet spelling “TOGA”.

Hand Q to YHC for mosey to the rusty cage.  Ladder the following exercises up to 7: pull-ups, squats and merkins

Mosey to Carillon field for EMOM ascending shuttle run and merkins.  The PAX started with 3 ~15 yd runs with 3 merkins at the end of the last run.  Rest till minute 2 began and go up to 4 runs with 4 merkins at the end.  Keep going up by one till nobody can complete the runs and merkins within the minute.

Lineup in rows for ye’ old football ground drills.  Chop feet, execute rolls right or left and do a forward roll and sprint to the line after the “go” call.

COT, Saab joined us, and Fudd took us out.

NMM:  It was extremely thoughtful that Fudd reached out to YHC to help Q this workout.  To YHC’s amazement, Fudd showed up on time and with a flag #AAF.  We also discussed his plans for the workout, and YHC was led to believe that burpee lake would be the doom of the entire PAX.  It seemed like the PAX had lots of mumble chatter and was just fine through that evolution.  We’ve come a long way!

The EMOM run/merk was meant to be a bit of a mashup from something YHC has used at other Qs lately, and it’s always a joy to see people wonder what the big deal is during the first few reps.  Reality tends to set in after a few reps and the mumble chatter completely stops the last few reps.  Congrats to Phonics and Hardywood for almost completing 11!  Fun times…

Re the title and everything else, YHC’s M has family in RVA, and Toga will return from time-to-time.., whether you like that or not.  One of YHC’s go to thoughts during prayer is that God will show us the path, help us stay true to the teachings of his son, and help those that are put in our path.  This PAX has (and always will) meant a lot to me, it has been there for me in the best and worst of times, your words and actions have helped keep me on the path that I so often have trouble seeing, and it will never be forgotten.

Announcements:

• See Phonics re Reese Strong 5k
• See Upchuck for charity golf outing
• HDHH at The Answer Weds. this week

Stay Classy,

Toga

Two dozen of Richmond’s finest greeted a sunny-and-70 first day of July at the Dell. Here is what happened.

 

Mosey to circle next to the Carillon.

 

COP

(All exercises IC)

SSH x 20

Forward arm circles x 15, Helicopter x 15, reverse arm circles x 15

Werkins x 15

Flutter kicks x 20

Crab cakes x 20

Polar bear to center and bear polar to perimeter

 

Rusty Cage

In three groups, two rounds of one-legged burpees x 10; 10 pull-ups or chin-ups; 20 dips

Plank for the six

 

Amphitheater

Box jumps x 3 each step ascending; dips x 3 each step descending

Plank for the six

Ascend the amphitheater with one exercise (20 reps) at every sixth step: monkey humpers, incline Merkins, heel raises. Repeat descending. Three cycles.

Invisible jumprope for the six.

Mosey up the amphitheater, picking up trash on the way. Al Gore at the top.

 

Field in Front of Carillon

Partner up. Wheelbarrow 20 steps followed by dragging partner 20 steps; switch partners and repeat to the other end of the field.

Run back with intermittent polar bears as called out by Q.

 

Carillon

Run up steps to back of Carillon, burpees x 10, then descend. Repeat.

 

Back to Flag

Circle up. Al Gore. Shuffle counterclockwise/clockwise multiple times.

Flutter kicks x 20 IC

American hammers x 20 IC

10 burpees OYO

 

COT/BOM

Wilson took us out.

 

NMS

Another hot and humid summer Saturday, but you all always make this worthwhile. YHC witnessed a solid effort by all. Mr. Roper can knock out some chin-ups. Patty Mayo excelled at just about everything. He especially stood out in the amphitheater. Impressive. Gumbo was the model for being dragged. Not sure how he managed a perfect 45-degree angle from the ground, but YHC suspects his ultimate form was inspired by his partner’s repeated velcro comments. Bleeder crushed the polar bears. If he is signed up for the monthly challenge, the gauntlet has been thrown.

 

This was right around YHC’s one-year anniversary with F3. It was a bit intimidating to try Dogpile for the first time. Appreciate everyone bearing with YHC. Apologies for any ripped shirts or back rug burns from the partner drag. YHC now cannot complain about bruised spine from WWW II sit-ups on the Nickel Bridge. Seriously, YHC is truly grateful to be a part of this amazing brotherhood.

 

Announcements

• Next No Toll workout will be at Huguenot Little League.
• New F3 RVA website is live (F3RVA.org).
• ReeseStrong 5K will be September 16th (www.ReeseStrong.org). Phonics has all of the details. Clown cars leave from Dogpile that morning. There will be an opportunity to do the 5K the hard way.
• Charity golf tournament in Stafford will be August 7th. See Upchuck for details.
• Note that Toga’s Dogpile swan song will be next Saturday.
• Next Thursday Daville will host the inaugural “First Thursday” with ultimate frisbee followed by second F at COTU. See pre-blast.
• July 4th convergence will be 0600 at Dog Pile.

 

 

22 strong posted for Dogpile this morning in the windy gloom and here is how it went down…

Mossy – Warmup = Arm Circles, Helicopters, Windmills, Imperial Walkers, LBC’s, APD’s Flutter Kicks – curb crawl 1-5.

Pipe Loop – Partner up – run the loop – 4 exercises = 100 Lt. Dans – 200 Cap Thor’s – 300 Merkins – 400 invisible jump rope .

lunge up the loop to the break – mossy the rest of the way up to the rusty cage.

Rusty Cage : 5 chin up -10 American Hammers = 3 sets   –  Jerkin station : 5 Jerkins – 10 WW11 situps = 3 sets.

Mossy to the Carillon – Ring of Fire = 10 merkins while planking

Indian Run : 3 lines across field down road – back to the flag.

The Scoop : YHC arrived at 5AM and planted the Flags for the 6AM beatdown . Yep that’s right an hour early – it’s all about preparation boys !! YHC enjoyed the nice windy gloom while listening to the latest F3RVA podcast (Viral as the special guest – well done dude) and visualized the workout about to take place – yep YHC got a bit of a chub….. The pax rolled in and smiles and laughter filled the air. Great to see Rosie moving around so well – atta baby Rosie – back at it dude ! Wilson was a celebrity guest down in Charlotte this week and he showed those dudes how we role in RVA – well done Wilson – love the Gotee bro – sexy… Hardywood ran to Dogpile – strong buddy – love it! Not sure what the deal is with Circle K but that dude arrived with 5 minutes to spare ??? Wilson called out Mr Roper – saying he will arrive right at the bell and not have his shoes on – nor will he rush to put his shoes on – boom nailed it Wilson… Flipper ran 4 miles all over Dogpile looking for the pax and finally found us at the pipe loop – way to persevere Flipdog!

The pipe loop was a crowd pleaser – not much mumble chatter – YHC did hear a pax member yell out Swilry is the Q you love to hate – I God why did I come – and seriously I may puke. YHC takes all these comments as positive … Both Fudd and Circle K mentioned to YHC that today was a close to splashing Merlot as they have come – maybe lay off the scotch and Jack Daniels before a Swirly Q – ya think….. Gomer Pyle crushed that loop – so did Cozmo – great job dudes.  The lunge at the end of the loop up to the cage was mostly a slow walk before a Mossy. The cage is always a good smoker – YHC  loved the effort there boys way to push..Two Can decided he would do his own Mossy back to the flag instead of participate in the Indian Run – YHC was glad to see him all smiles when we returned so all was well no major issues.. Saabski rolled around a bit after we circled up – guess he needed a little more stretching – glad there was no injury – or added injury – take it easy Saabski we need you healthy.

Excellent job by the pax this morning – it was a pleasure to lead..

ET’s was a blast as always – great to have TYA join us after he ran 13 miles this morning – dude is a stud! Also awesome to have Loose Goose and Viral come to breakfast – sorry y’all missed the beatdown but great to see y’all.

HDHH : coming up soon.

Be prepared for a July 4th convergence workout – stay tuned.

Upchuck – golf event 8/7 – get with him if interested – it’s a great cause..

VQ week – this coming week – step up if you have not Q’d – Corporate is paying attention.

New Podcasts are up – check them out

Wed Hill runs : if you are running in the BRR – come on out…. BRR 75 days away – it’s right around the corner fella’s …

Continue to be in prayer for Cheech – his family – his pax – and the person involved in this terrible accident . And remember what I said – don;t take anything for granted – be thankful for the many blessings you have, and live man – just live life to the fullest- give it your best ! May God continue to be with you all!

Have a great rest of the weekend.

And it goes a little something like this…..

YHC showed up to Dogpile around 0530. O no……The Blue Truck is missing.  I believe, C-ville with TYA! Thrown off for a hot second, but must continue with my prep!!! Markers placed in THE FIELD and back to the gloom to stake the flag and prepare….10 bricks thrown on the ground next to the flag. YUP, YHC brought a prop for his FIRST Q at Dogpile. Now, at 12 minutes to the hour, YHC was the only one present, and I thought, this sucks. But than, YHC saw Hardywood appear from the south, walking to the gloom, and the vehicles started to appear in mass quantity. YHC had to keep adding bricks to the pile and when it was time to mosey, YHC instructed every man to grab a brick and 31 men posted for an inaugural Flatline workout at Dogpile!!! And, YHC had to be reminded to grab a brick himself…oops!

Mosey to the COP, bricks in hand, and here is how it went (COP=no brick use): arm circles X15, copperhead squats X 20, diamond merkins X 13, scissor kicks X 20, and SSH X 20. Now, for those of PAX who have not experienced a Flatline Q, yes counting needs improvement, but much better-ask Hardywood how my VQ went at No Toll (lifesupport)!! Time to mosey…

Exercise 1- Colonel Troutman= 10 min exercise with a partner. One partner runs to rusty cage performs 3 pull ups and other partner performs merkins (AMARP), and switch! Bricks stashed under near by tree. Time to mosey to fish bowl behind the theatre…

Exercise 2- Blackjack Bernie Sanders= You vs You exercise. One LBC than run down the hill to other side-now, when running uphill, PAX members were instructed to run UP HILLS BACKWARDS- and at the top on the road, 20 mountain climbers. Than back down hill and backwards up for 2 LBC’s and repeat till mountain climber side has 1 rep.  YHC called an audible due to time constraints at 8 LBC’s and 13 mountain climbers. Now, through first two exercises, Fudd was being quite loquacious with Wilson finally gave a direct order “Shut Up, Fudd.” YHC loves me some Fudd but I have gotta give some love to Toga as well. He is the antidote for Fudd! YHC had another idea to quite Fudd. Mosey to THE FIELD with bricks in hand.

Exercise 3- Brickbarrow vs Bears and Bricks= Partner up. YHC placed halfway markers in the middle before The Gloom. First half, PAX member walks 10 “steps” with bricks in hand, while partner “wheelbarrows” your feet. At this point, Fudd was quiet!! Switch at half way marker- 2nd half, in bear crawl position, PAX members throws his brick than bearcrawls to it and repeat till the end of the field. Modified WWII situps with bricks till PAX finished!! Repeat two exercises and switching at halfway back to beginning of THE FIELD. PAX members performed “Carillon Stairs” until PAX was finished.

Exercise 4- Lt Dan Taylor= You vs You exercise. lunges X 4 and jump squat X 1 till the end  of THE FIELD-traversed again!! With little time left, 2 lines formed and Indian Runs around Carillon back to The Flag. YHC called jailbreak at Dogwood Dell. F3 workout with MARV at 0700 had 2.0’s looking at us like we were all crazy( YHC believes that was who was staring). Bricks thrown in a pile and on to COT…thanks for loading YHC’s SUV with his props.

COT, Number-a-Rama, Name-a-rama, and thanks to Guinness from Charlotte for taking us out!!

Announcements: 7/11, No Toll AO will be at Robious Baseball Complex for 2nd anniversary All-Star Game celebration. Gumbo has the Q.

Weekend after BRC, childhood cancer fundraiser in Da’ville. See Phonics.

August 12th?(Monday), Up Chuck has charity golf tournament in Stafford for El Salvadorian people without health care. See Up Chuck for details.

Saab, way to post and workout even with a bum wheel. Nice work!! Hitchhiker, good to see you again. and same to Guinness!! Gents, thank you for all your support!!

First Q at Dogpile was meant to be memorable! Flatline promises to work on his counting but I also promise that when I Q, a 100% effort will be made for a total beatdown!! Thank for following me this morning.

Be thankful for the day the Lord has made!! May we each realize our blessing and make the most of THIS day!! God Bless!

Loud and Proud,

Flatline