21 hungry competitors suited up for the chilly weather and stormed into our favorite F3 RVA AO for a little Super Bowl weekend beatdown.  It went a little something like this: Circle up around the SF for some quick COP – SSHs x25 IC, DQ x10 IC, Cherry Pickers x10 IC, Merkins x10 IC Mosey/Run down to the pump station and around the back side of the AO up to the Carillon to knock out our 1-mile for the mile-a-day challenge.  Plank-o-rama for the six, including a little reach around and tickle special for Flashdance and Swirly. Football-style pre-game warmups…

18 unsuspecting gents descended upon Dogpile for light calisthenics and a round of Tai Chi.  This is what actually transpired… COP:  SSH, DQ’s, and Arm Circles Dora’s:  Merkins (100), Leg Toss (100)/Flutter Kick (100), LBC (300).  Partner runs up hill (the very steep one with fencing at the top. Run to (Golden) Triangle…there’s a dirty joke there somewhere. Bear Crawl, 10 Merkins, Run, 20 Burpees, run (backwards) up hill, 30 WWII’s. Wheelbarrow’s up carillon steps.  Perform Merkin at each step.  Each partner does one round.  Alternating leg tosses (10) once done. Jacob’s Ladder: Starting at top of hill perform first…

A tenacious 21 took over Dogwood dell on a rainy cold morning. Conditions were better, or slightly worse, than last week’s snowstorm. Here is what transpired: COP- SSH, Merkins, LBCs, Imperial Walkers, Helicopters. Mosey to field for Human Centipede. 2 rounds through. Mosey to Burpee Road- 3 per lamppost. Up and back. Mosey to Rusty Cage. Partner up and share a Sandbag. Back to Carillon for Modified Dora. Partners do total of 60 Situp presses, 80 Boat-Canoe, 100 Squats, all with Sandbag. While partner 1 is completing reps, other partner runs up carillon l, does 15 Merkins, then back down.…

“Nelson refused a cloak.  He said his zeal for King and country kept him warm.”  — Jack Aubrey 16 PAX of questionable sanity and unquestioned spirit posted in a steady stream of snow, wind, and general nastiness for the first 2017 edition of The Dogpile.  Here’s how it went down: Slaughter Starter 20 burpees, in cadence. (Or, they might have been in cadence if YHC (ahem) had remembered to call a cadence immediately after saying,”In cadence.”  Perhaps, that was for the best.) Mosey to Amphitheater for COP SSHs (x30) Imperial Walkers (x20) Arm Circles LBCs (x40) Reverse Crunches (x10) Rusty…

22 brave pax made it out this morning in the cold gloom to celebrate the final day of 2016 – and celebrate we did!!! Warm Ups: LBC’s, APD’s, Flutter Kicks, Windmills, Helicopters, Imperial Walkers, SSH. Steps : Partner up – wheelbarrow up the steps – lunge across the top – jog down. Bear crawl up steps – polar bear across top – jog down. Merkin each step – Russian Solder across the top – jog down. Rusty Cage : Sandbag 5 curls, 5 overhead presses – 5 merkins – 5 overhand pull ups – 5 underhand pull ups. Repeat 3…

17 Regulars, including 1 2.0, and 2 returns from Part 1 and 2, put on their antlers one last time to deliver the Reindeer Games finale. The Shovel Flag was planted while Swirly keep a watchful eye by night and the festivities began: Mosey to the Carillon circle COP SSH x25 IC Invisible Jump Ropes x 20 IC Don Quixotes x 15 IC Crab Cakes x 15 IC LBFC x 15ish IC Arm Circles x 10 small x 5 big IC reverso Mosey to the side of the Carillon Donner’s Triple Check Chestnuts to the Wall Lunges up and down the Carillon Mtn…

12 regulars plus 2 LIFO’s came together with joy in their hearts to tackle another rendition of the best 60 minutes of any Saturday, affectionately known as Dogpile.  Here is how we move 60, the F3 way: Warmup: -1 mile jog. AKA, Dodge BoBo COP SSH Ball Dippers Don Quixote Imperial Walkers Arm Circles Merkins LBC Crab Cakes THANG “8 is enough was already taken, but 11’s is ridiculous, so 8 seems like about the right number”:  11’s reduced to 8’s, pullups and booya merkins with a partner. F3 Relay Race:  pick teams of 7, relay race performing some F3…