Tag: Dogpile

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

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