Tag: Dogpile

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.

 

 

22 veterans posted to Dogpile this morning to take advantage of the perfect refreshing gloom and to kick off their weekend with some Gumbo.  This is how it went down…

Long Mosey (to Wilson’s vociferous delight) down the access road, passing our usual turn off, all the way to Park Avenue and then along the sidewalk the length of the lawn and back to our usual circle in front of the amphitheater for COP all IC, including:

• 19 Burpees OYO in honor of the VMI Class of 2019 who received their rings last night at the Ring Figure Ball – congrats to my nephew (F3 – Shawshank) and Bleeder’s neice.  They earned it!
• SSHs x20
• Merkins x10
• Imperial Walkers x15
• Merkins x9
• DQs x10
• Merkins x8
• Copperhead Squats x15
• Merkins x7
• Arm Circles x10 forward and backward, large and small
• Merkins x6
• LBCs x20
• Merkins x5
• Flutterkicks x10
• Merkins x4
• Box Cutters x10
• Merkins x3
• Hillbillies x10 — Jville/SOJ HOP mandatory
• Merkins x3 — Yep YHC blew that one – sorry guys but a few extra merkins never killed anyone right?
• Freddy Mercuries x10
• Merkins x2
• American Hammers x10
• Merkins x1 — TOTAL Merkins = 116 (not counting the Burpees)

Rusty Cage – mosey to the Rusty Cage and partner up for some pull-up and jerkins.  Each PAX member completes 3 rounds of 5 pull-ups, with help from partner as needed, and 3 rounds of 5 jerkins.  Plank-o-rama for the six.

Amphitheater Time – mosey to the top step of the amphitheater and work our way to the bottom with 3 jump-squats on every step going down.  Then, 5 incline merkins on ever step going back up (90 more merkins for those counting). Al Gore in the circle for the six – or if you are YHC, Upchuck and Hardywood – go back and join the six for some extra motivation and incline merkins.  Well done fellas!

Lawn games

• Four corners – Corner 1 = 10 WWII situps, run length of the lawn (yes, full length Wilson) to corner 2 and perform 20 jump-squats, bear crawl width of lawn to corner 3 and perform 30 2-ct mountain climbers, run length of lawn to corner 4 and perform 40 merkins, bear crawl back to corner 1.
• Triple Check – BTTP (Balls to the Pots), LBCs and Run full length of the Lawn — three rounds through.

Mosey/Sprint back to the Flag

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

Announcements:

• Convergence for Thanksgiving at 45MOM starting at 0600 and ending at 0700 with coffee in the parking lot and some 2nd F afterwards.  TYA has the lead and rumor has it the beatdown will be heavy on Virginia references in honor of the First Thanksgiving just East of Richmond at Berkeley Plantation.  Bleeder has been tutoring TYA on his VA History — don’t miss his presentation on Thursday!
• Breaking Bread – 3rd F opportunity – Sunday Nov. 26.  Hardywood has the Q and he needs at LEAST 2 or 3 volunteers to help him out.  If you are willing and able, contact Hardywood.  It is a great cause and you won’t regret the 2-3 hours of service.  5:00 – 7’30 usually.
• If you haven’t watched the clip LabRat posted — https://www.youtube.com/watch?v=LL8FKpR3H78#action=share – check it out.  Great idea. Great cause.  Let’s support our brother on this!

NMS:

YHC had no particular theme for today other than the brief, but painful, tribute to the VMI Class of 2019 for earning their rings.  The goal was to use some of YHC’s favorite spots that don’t require light at our amazing AO (it’s been a few weeks since YHC has been able to make it to Dogpile) and, of course, to pile on the merkins.

The PAX was great.  The mumblechatter was flowing, and in the end the sweat was rolling — all in all, another great F3 jumpstart to our weekend.  Great job guys.  A pleasure to step out front and lead as always.  Thanks for following…mostly!

Have a great weekend – and to those heading off for holiday travel – have a great Thanksgiving.

No more Gumbo for you!

 

19 pax and one wandering lost boy gathered in the shadow of the Carillon to see how cold it actually was.  Cold weather gear was dusted off this morning, except for Helix…who sported the same tshirt and shorts that most pax would wear if it were 75 and humid.  Lets get warmed up!

COP- SSH, IW, DQ, Arm Circles, 10 Richard Kimbles for HoneyDo

Sunrise over the James- run the bridge, 3 burpees at each light pole to Riverside Dr.  Do 20 merkins and turn around, 5 ww2 situps at each light pole on the way back.  Pax stops for the 20 merkins and turnaround once passed by the leaders coming back.

Run up Love Hill- Switch off between running and running backwards up Love Hill to the gate.  Karaokes around the circle for the pax.

Circle of Respect-  At the foot of the Carillon, circle up.  Pax does 5 merkins for each pax member that served (HoneyDo, Hitchhiker, and Lab Rat).  Then, pax goes around the circle and tells the pax about a friend or family member that served, and the pax gave 5 merkins in honor of that person.

Time Killer Sprints- Sprint 25 percent of lawn, recover run 75 percent.  Sprint back 50, recover 50.  Sprint 75, recover 25.  Last lap was choice of sprint 100 or backwards run.

Mary- GI Jane situps, Korean Hammers (nod to Korean Army veteran Hitchhiker), Freddie Mercuries, plankorama.

NMS

-Lab Rat doesnt do good at themed Q’s, so he generally leaves them up to the experts (Splinter, Lockjaw, and HoneyDo….although Lockjaw might get some counterpoints there), but he does look forward to this Q every year for the circle of respect.  It’s a powerful thing, being able to tell the pax a family member or friend that stepped across that line and offered everything up to and including his/her life to a greater cause.  His hope is that even though we have a workout to get in, we can take a small portion of that workout and be able to say we appreciate  those that toed the line without coming off as too gimmicky.  (for reference, vets can also get a free small wings and side of fries at BW3 today, and probably a free plate of flapjacks at your local iHop)  Hopefully, that goal was accomplished.

Respect to Pele for coming out one the coldest days of the year so far.  He crushed it!  Bleeder should be proud.

Hardywood was a little late today and did his best Flipper impression, wandering around the AO looking for the pax.  If the Q got the story straight, he joined in at the tail end of the Sunrise over the James.  Glad you finally found us!  Hopefully you got the chance to take in the sunrise, it was stunning this morning!

The Q was slightly taken aback when Hitchhiker spoke up as a veteran….blame that on shortsightedness of Lab Rat.  Respect for your service to your home country, brother!

Hopefully, everybody appreciated the GI Jane situps!  If nothing else, YHC bets you werent cold then!  #bodyheat

ET’s was awesome as usual.  Hutton provided ample entertainment by throwing a six pack on the table.  Not sure how many he made it home with, but it was no more than 5.  Hardywood took his shirt off, no surprise there.

 

Apology of the week goes out to everybody in the merkins challenge that doesnt get to count the burpees from the bridge, which we did a few.  At least you dont have to count light poles now, though!

 

Lab Rat apologizes…

YHC decided to bring coupons, aka bricks, back to Dogpile for this morning’s workout. I apologize for not having a shovel flag. YHC arrived first with PAX arriving in a steady stream even after we embarked for our workout. With one minute to go, YHC told everyone to grab a brick. Honeydo advised PAX members that using a brick with holes in them was cheating!! Plus, YHC had a solid brick-gotta follow the Q. 0600 off we went with 2 PAX members arrving just as we moseyed on.

Jog over the Fountain Lake where we circled up for Da Thang (of course, YHC could not get through the first exercise without messing up the count). X15 Don Quixote, X15 arm circles, forward (10 small, 5 big), X15 arm circles, backward (10 small, 5 big), X 30 SSH, x21 LBC’s with YHC crying mercy on his counting and deciding to start our workout!

Exercise 1: At each light pole, X10 Squats, X10 American Brick Hammers. Total 28 light poles. Now,  Ollivander kept quiet that he did not grab a brick, (LATE). But, Fudd stated, “What if you don’t have a brick?” YHC stated, “Than you were late.” Of course, Fudd had an excuse-“I arrived on time.” UM NO, you did not because you would have heard the instructions to grab a brick. AND…3 light poles near concession did not count as they were not circling the lake. Planks with our bricks in hand as we waited for PAX to finish. Mosey to the Vita Course.

Exercise 2: Start at the beginning of Vita Course, X20 WWII situps (good utilization of our coupons) at every exercise. Here is where Fudd recovers-he ran to get a brick and offered to get Ollivander one too! Approx 9 reps of x20 WWII situps occurred and YHC called an audible at sit up station near “the lawn”. Everyone accounted for-thanks to Honeymoon,. YHC was busy looking at the time left before 0700. Mosey to “the lawn”.

Exercise 3: Brick-barrow. Partner up and x10 wheelbarrow walks with a brick in each hand and switch, for the length of field. YHC was without a partner, so brick-crawl. Bear crawl position and toss the brick forward than bear crawl to brick, repeat for length of the field. GREAT exercise for complete muscle failure! With 5 minutes left, one more exercise.

Exercise 4: Lawn Sprints. Starting at Carillon side, sprint to end of the lawn, 30 second rests: sprint back toward Carillon, 20 second rest: sprint toward Boulevard, 10 second rest: final lawn sprint back to Carillon! Mosey back to the lot! And yes, bricks in hand!

Number-ama, Name-r-ama, and Circle K took us out!

Announcements; YHC assured PAX that my counting for medicines is perfect, unlike my counting of exercises. Convergence for VA Beach next weekend and C’ville 4 miler next Sunday. Bear Creek signup and near max for participants! And ET’s afterwards!

Way to push Hitchhiker and Winehouse at the last lawn sprint!! Welcome Howard. You made it once, now come back! Thank you for following this am PAX members. I am blessed to be able to work out with an awesome group of men! Have an epic weekend!

Loud and Proud,

Flatline

 

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