Tag: Dogpile

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

24 “you-vs-you” fighters brought their A-game to a battle that went down something like this…

Mosey up, around and down the Carillon and then across to the far end of the field.

COP (all IC) – 52 SSHs (in honor of Podcast 52), 10 merkins, 20 american hammers, 10 merkins, 15 copperhead squats, 10 merkins, 10 don quixotes, 10 merkins, arm circles, 10 merkins.

Mosey to the “burpee pond” (named for Fudd’s Q a few months ago) to the house.

Dora 1-2-3

Partner up. One partner starts the exercises while the other runs up the hill, across the road to the tennis courts, up to the top of the bleachers to yell “FEBA!” and return. Exercises -> 100 dips, 200 LBCs, 300 squats.

Merkin/LBC loop around the pond.

One partner heads in one direction around the pond. The other partner heads the other direction. 3 merkins at every tree until you reach your partner. 10 booyah merkins with partner. Continue but do 5 LBCS at every tree until you finish. 10 booyah merkins with partner.

Mosey up to the tennis courts.

Burpee suicide / Jump up the bleachers

One partner jumps up the bleachers to the top and back while the other partner does a burpee suicide on the tennis court. 10 booyah merkins when finished. Flapjack and repeat.

Mosey back to the shovel flag

1 SSH…

Numerama, Namerama, Announcements. YHC took us out.

NMS

The DaVille takeover finished today with Dogpile and GridIron (Spit took the Q there). YHC wasn’t originally scheduled to take this Q but was honored to take up the challenge when asked by the DaVille crew. For YHC, Dogpile is the “Super Bowl” of the F3RVA Q’s and it is a special morning shared by all. Excitement is always on a high level going to bed the night before this Q!

YHC and Opus rolled into the parking lot to see the shovel flag and F3 flag planted compliments of Swirly (thank you!). The cars stormed the parking area and the PAX geared up. YHC tossed a tennis ball around as a veiled introduction to one of the locations for today’s workout. The PAX then took off on time on this beautiful morning. YHC led the PAX over to the Carillon and up and around it to get take in the morning view. Swirly and YHC noted how much pain had been dished out over the months/years at these spots.

YHC kicked off the COP with 52 SSHs in honor of Podcast 52 and the “poking of the DaVille bear” that went down. Some of the PAX stood in protest of the SSHs… UpChuck claimed to be the ringleader of the late audible to resist the SSHs. #SSHresistance may be a new hashtag against YHC’s leadership. YHC decided to keep the number to 52 instead of going to 104 (2x the podcast) in light of the disgruntled faces… instead, we fired up a ton of merkins in light of the monthly challenge.

We then headed over to some newer territory by “burpee pond.” Fudd led us there a few months ago during the 1 mile monthly challenge. YHC took a more direct route and the PAX went to work on the Dora 1-2-3. There was reference to Frogger in a backblast earlier this week. We had the opportunity to play some more Frogger this morning as we crossed the road over to the tennis court bleachers. Hardywood showed quick instincts (as expected) in order to avoid cars and maximize the sprint to/from the bleachers.

YHC messed up the next exercise. YHC had planned for 3 merkins at every light post but called for trees instead. YHC drove by the pond later to count 54 trees but only 29 light posts… The PAX logged 25 more exercises than planned and got some extra credit this morning! The change to LBCs after finding your partner is an admitted audible in light of muscle failure for YHC on the merkins insanity. Flipper and YHC talked about possibly including an option for the PAX to swim across the pond after the halfway point next time as an option…

The rest of the workout flew by and the PAX finished with a strong run back to SF. The PAX rallied around one another and went back to encourage all the runners until the end. The final exercise was 1 SSH in order to show that “pulling a Carpenter” doesn’t always equal going to 100 SSHs… there are other options.

Gomer Pyle summed it up well when he approached YHC at the end and said, “Aren’t you a pastor? For that workout, you are going to hell!?”

YHC couldn’t be more proud of the way each man fought through today’s workout and pushed themselves while encouraging one another. We are all getting stronger as we push through one workout after another together. YHC would not even come close to doing half of what we knock out as a team if I tried alone. We are better and stronger together. If that plays out in our workouts, then just think of how much we can impact our wives, children, neighborhoods, workplaces and faith communities?

I am always honored to lead the PAX in any workout at any location but Dogpile is truly the Super Bowl of F3RVA for me and I couldn’t be more humbled to take the Q on this fine day. Thank you to all for a glorious F3 morning!

The Carpenter

Twenty-two regulars + 1 FNG were caught in the landslide that is Dogpile for a brief 60 minute escape from reality.  The PAX gathered around the flag for much mumblechatter before embarking on our journey.  Saturday seemed like a great day for a slaughter starter, so we mosey’d to the field for the start.  Here’s how it went, more or less…

COP
SSH – 20
Burpee – 1
Merkin – 10
Burpee – 2
Copperhead Squat – 10
Burpee – 3
LBCs – 20
Burpee – 4
Werkins – 10
Burpee – 5
Ball Dippers – 10
Burpee – 6
Flutter Kicks – 20
Burpee – 7
Hand Release Merkins – 10
Burpee – 8
Imperial Walkers – 10
Burpee – 9
American Hammers – 10?
Burpee – 10

The Thang
Mosey to the VITA trail for some station fun.  One lap around the VITA trail, stopping at each station for a set of exercises.  Exercises rotated through merkins, jump squats, WWII situps.  10x at each station.  Reverse plank call by Flatline after a lap while the PAX convened.

Quick stroll towards the rusty cage with a stop a the poles for a pole smoker indian run.  Hold 6 inches while one PAX member completes 2 pole smokers.

Work our way over to the rusty cage for pull-ups and jerkins.  Partner up for 5,4,3,2,1 pull ups and 10,8,6,4,2 jerkins.

Saunter towards the amphitheatre for a quick round of 11s.  Merkins & WWII situps.  Finish up with a round of mary including Freddy Mercuries (with singing) and LBCs.

Race back to the flag for high fives and a greeting by two pseudo-pax members itching for a little breakfast.

Moleskin
Today was a great day to open our eyes, look up to the sky and see what a brilliant day that was created for us.  Welcome to FNG Hitchhicker and thanks to the PAX for being so welcome to a Saturday morning Splinter Q.

Given the extra time Dogpile allows us, YHC decided to try to bring the pain back to COP.  One PAX member figured out the pattern after the first set of burpees.  Well done, a pattern indeed.

Flashdance, not being a poor boy but still desiring sympathy, on numerous occasions requested arm circles to no avail.  Glad you still retained the gift of gab throughout the workout.

There was a breakout group during Mary, I believe lead by Swirly, broke out in a tribute to Freddy Mercury.  YHC attempted to retain cadence amongst the rising chorus but it was a challenge.  Kudos to the harmonics of that group.

We all know that things in life are easy come, easy go.  Sometimes we are high, sometimes we are low.  That’s the great thing about F3.  Every day is a different challenge, with a different leader.  Hey, any way the wind blows, doesn’t really matter to YHC.  Let’s go out into the day and tackle whatever is put in front of us.

Poetry in motion.  Splinter out.

Announcements
Fudd soiree next week.  Respond to his BB.  Duet being prepared with McRib.
Reese Strong next weekend.  Cornhole, bands, tons of fun.  See Phonics.
Clown car host needed for CVill on 6/17.  Confirm with Lab Rat.

19 F3RVA Regulars climbed out of their fart sack on this holiday week for another addition of Dogpile. YHC arrived ready to finish off this Q week off with one last beatdown.

This is how it went down:

Mosey to the far circle next to the carillon

COP

• SSH
• Cotton Pickers
• Merkins
• Freddie Mercurys
• WWII Sit-ups
• Flutter Kicks
• Arm Circles

Mosey to the Rusty Cages

Burp-Up Special

With a partner, completed 50 Burp-Ups

Mosey over to Love Hill

Love Hill BANG

From the trail entrances to the bottom gate. First partner runs to the gate at the bottom of the hill then back with other partner completes an exercise then switch. Rinse and repeat till you reach the bottom. The following exercises were completed:

• Lunges
• Broad Jump Burpees
• Polar Bears

Mosey over to the toll booth

WWII Surprise at Boulevard Bridge

Run across Boulevard Bridge completing 5 WWII Sit-ups at every light pole (or telephone pole) till either you reach Riverside Dr or till the lead PAX is head back. Complete 5 WWII Sit-ups at each pole on the way back

Mosey back to SF

Numberama, Namerama, YHC took us out.

MOLESKIN

AND YHC IS FINISHED!! Thank you to all those that took part in this celebration. This week has been one that YHC will not soon forget.

Today was just another challenge!

YHC wanted to make sure not to repeat any areas already used early at WDog. Today was focused on three locations that just around a year ago would have been impossible to complete for him.

Here is what YHC has learned: Pulls up are still a challenge, Love Hill has seem to get just a little shorter (not really), and Boulevard Bridge still sucks.

Sorry not much to say about Mumble Chatter or recap so please include your “favor” parts of today in the comments.

It was honor and privilege to lead you gentlemen today. I look forward even more memories this coming year.

Just reminder: “The workouts don’t get any easier, you just get stronger.”

ANNOUNCEMENTS

• Reese Strong Rock and Roll Cornhole Tournment – June 10th – See Phonics
• F3 Charlottesville – Plan a trip one Saturday!
• Moo & Brew 5K – June 3rd – See Malpractice Preblast
• Fudd is having a party the evening of June 10th – M’s are welcomed – See Preblast and comment if you can make it.

SPIT ON THAT!!

31 STRONG graced Dogpile, including 1 veteran visitor from Charlotte and 3 FNGs related to Wilson yet willing to let the guns out on this beautiful RVA morning.  Even though Corporate was away, the PAX did not play – we took care of business and this is how it went down (more or less)…

Mosey to circle in front of amphitheater for COP — we filled that circle up today.

• SSH x20 IC
• DQ x10 IC
• Imperial Walkers x20 IC
• Merkins x10 IC
• Flutter Kicks x20 IC
• LBCs x20 IC

Mosey to Rusty Cage for the Chris Cornell Memorial portion of the beatdown…pair up and complete 52 pull-ups as a pair.  Plank for the six.

Mosey to the top step of the Amphitheater for a dip ladder – 18 on the top step down to 1 at the bottom.  Al Gore for the six.

1-minute of WWII situps

Box-jump ladder back up to the top of the Amphitheater – 1 to 18.  This was way harder than it looks on paper!

Plank-o-rama around the circle for the six.

Mosey to the field and break into teams of 5 teams 6 for THE SUCK relays.  5 cones for exercises.  One team member at each cone and 1 runner (rabbit).  Rabbit runs from 5th cone to end of the field and back.  Perform AMRAP of each exercise until the rabbit returns, then bear crawl to the next station.  Continue until all team members have been the rabbit.  Exercises were:

1. Merkins
2. Box Cutters
3. Monkey Humpers
4. WWII Situps
5. Burpees

Plank and WWII situps for the six.

Second Round of the THE SUCK – the transition between cones was lunges.

YHC passed the Q-baton to Wilson for 7 minutes of Mary including every variety of cross-leg exercise you can think of, some Superman, some APDs (one-leg and regular) and some pickle-pounders…AKA- Wilson’s Special Mix

YHC reclaimed the Q after a near mutiny and we formed 3 lines for a run of the Indigenous People back to the Shovel Flag…3/4 of the way there the buzzer sounded and YHC called a JAIL BREAK and it was a full-out sprint to the flag.  FNGs Foreclosure and Bueller took off like they were shot out of a cannon…and Rosie did his normal thing.  Not sure how those guys had so much left in the tank.  Oh to be in your 20s again…or to be Rosie!

COT, number-rama, name-a-rama and Wilson took us out with inspiring words.

Announcements:

• C-ville expansion is happening.  Hope it went well today and can’t wait for the report.  Clown cars and Qs needed for next 5 weekends.  HoneyDo has first weekend in June and is looking for riders.
• HoneyDo has Breaking Bread Q this Sunday and is looking for some helpers — 5:30.  See HoneyDo for details.
• Memorial Day convergence – meet in the Tredegar Parking Lot and be ready for a Hot Potato Q.  I believe the start time is 0630 (but it may be 0600).  HoneyDo – confirm in the comments please.
• ReeseStrong corn hole and rock n roll coming up — June 10??  See Phonics for details.
• Wilson’s golf tourney was a blast. 365 days until the next one — get your 4-some ready now.  Swirly is going to get F3 golf shirts for us!!

NMS

What a great morning and what a great turnout at Dogpile.  It was Sunny and 70 in the RVA today (and about 90% humidity).  The sweat was rolling, the mumblechatter was vibrant and some hard work was done.  No better way to start the weekend.  Thanks for letting me lead.  It is a pleasure and always humbling to see so many guys show up, give it their all (and then some) and then find extra inside to encourage others.

Greatest moment for me had to be seeing FNGs Foreclosure and Bueller take off to the end of the field following Wilson to go bring FNG Al Bundy home for the last leg of THE SUCK.  That is F3, men.  You guys personified it right there and that is why I love being part of this group.

You all are beasts.  Be SUPER today.

No more Gumbo for you!

18 pax came out for a soggy DogPile, where the weather was 70 and sunny, but you wouldn’t have known it with the variety of outfits that made an appearance this morning.  MARV’s weather app may have disagreed with the corporate weather forecast, but that’s what you get for ten bucks a month.  ShovelFlag’s got planted, jokes about the time got made, and away we went:

COP

SSH, IW, DQ, arm circles, Hand release merkins, LBC

THANG

11’s in the amphitheater:  burpees at the bottom, WWII situps at the top.  Run the perimeter when complete.

Triple check on the Carillon:  Balls to the flower pot, Freddie Mercury’s, and run around the Carillon.  No snakes.

Goldberg’s Bar Work:  As per special request of Goldberg himself, partner up, 50 pullups as a team.

Beast Relay:  3 teams of 6, as a team perform a beast the length of the Carillon field (berm to berm, baby!).  Each team member does one leg.  Exercises were:  WWII situps, merkins, burpees, jump squats, 2-count mountain climbers, and LBC’s.

NMS

OK, so right off the bat, Kotters to Flatline!  Love you man, great to have you back.  But you are a regular, and you should know that if you show up in hiking boots OR tie dye tights, it will be noted.  Both at the same time, you get the back blast named after you.  Great to have you back out, baby.  Keep showing up!  Way to own your outfit.  That is twice TODAY that the Q, who regularly runs in flip flops, had to point to somebody else’s footwear and say “DAMN!”  Upchuck and his white socks and sandals got the nod as well.

Which brings us to the next topic of debate:  What should be “standard issue F3 gear” for regular pax members?  This would be items that you should have to make the posting lifestyle more manageable.  The Q’s thoughts this morning went to black shirts, a boot dryer, and bag balm (WD-40 for your balls, corporate sponsorship still available).  Q will leave the rest up to the pax….discuss.

Speaking of corporate sponsorship, pullups were brought to the pax by special request of Goldberg. The Q’s arms were still mighty sore from Phonics’ heavy use of Rusty Cage from Wednesday, and was planning on skipping it…..but who is Lab Rat to ignore requests?  This turned out to be quite the pax motivator, as we got to witness Cosmo and Helix show how to truly GUT OUT the last few.  They both left it all out on the bar, showing what a pullup should be.  Straight arms at the bottom, chin above the bar at the top.  RESPECT, gentlemen.

The balls to the flower pot (not the way Circle K demonstrated) turned out to be quite the arm burner.  Luckily, everybody heeded Swirly’s warnings regarding slick steps and the pax emerged without a scratch from the triple check.  The same cannot be said about the relay, however!  Some interesting form was witnessed in the transition between sprints and exercises.  First, Lab Rat’s slide into the first set turned out to be a horrible idea when he stood up afterwards wearing a thong.  Bleeder used the “sack of potatoes” method, just falling at each stop to bang out his LBC’s.  Angus had arms flailing on the way out, barely saving himself from performing a perfect albeit unintentional scorpion pose.  Just imagine chest on the ground, back bent over, with feet on the ground in front of face.  Or Circle K from when he pulled off said pose at the exact same place.  That field is friggin’ long!  Also, the guys that drew burpees in the relay performed 102 of them in the hour….Hardywood, Helix and Gumbo with his very white Frog Togg jacket….great job, fellas. (YHC really wanted to fit in the jacket, but couldnt find a better spot.)

With the exception of a couple dads that had to make a track meet, everybody showed up at ET’s afterwards to continue the good vibes and warm up over coffee, beet juice, and cough syrup flavored water.  At least six of us were camped out for the better part of the morning, wondering if this is what retirement is like.  Several references to Merino Wool were made, but Lab Rat missed the first iteration of that so only could laugh along with how many times it was mentioned.  A couple jokes regarding fellatio were made.  That’s more Lab Rat’s wheelhouse….he got those.

Gentlemen, thanks for throwing common sense out the window and following a motley fool around for an hour this morning.  There are very few things that the Q would rather do on a Saturday morning regardless the weather.

Apology of the week goes out to all you suckas that stayed in your bed this morning because your momma said you couldnt get wet.  You missed out.

 

Lab Rat apologizes.

 

 

 

 

 

 

29 brave souls tackled Dogpile this morning in the blustery gloom – and here is how we rolled…

Mossy – Warm up’s – SSH, Windmills, Helicopters, Imperial Walkers, Arm Circles, Flutter Kicks, LBC’s.

Rusty Cage : 3 sets – 5 overhand pull ups – 10 crunches – 5 under hand pull ups – 3 sets of 7  Jerkins.

Pipe Loop : Partner up – run the pipe loop while completing 3 exercises – 100 Captain Thor’s – 200 Merkins – 300 Squats.

Grassy Hill : Starting in waves : Russian Solder to the tree in the middle – Bear Crawl to the pavilion (Bathroom – brick building thing) – modified to Lunges and back to Bear Crawl…

Partner Leg Toss : 3 sets of 20

Burpee Shuffle : Jog in place – each pax calls out burpee

Ring of Fire : 10 merkins – while pax planks

Mary : Cross leg lifts – American Hammers

The Scoop (Moleskin)…

YHC arrived earlier than usual this morning -(Yep I was there @ 5) 1 cause YHC was ready to go and two cause of the arts and farts in the park thing happening @ the park this weekend – (check it out).. Anyway YHC wanted to make sure the pax could park in the normal spot ( some of you will recall the last event at the park had some pax members confused).. So as a proper Q should do YHC surveyed the AO an hour before start time.. Good news was most of the RV’s had not arrived yet and those that had were on a side of the park YHC was not going to use this morning. The cars began rolling in about 5:45 and a full house of 29 was ready to roll.

The guy in the van parked by the rusty cage got a great F3RVA wake up call as we grunted through the pull ups , crunches, and jerkins… YHC gives props to his partner EF Hutton in that rotation (way to bang them out dude – love it).. We had not been over to the cage in awhile so it was good to work those muscles again.. As we finished the Rusty Cage and began to mossy down the path YHC heard a bit of mumble chatter – mostly grunts and oh no where are we going?? Yep the pipe loop – a TYA favorite that about killed us all last year… Luckily today’s weather was nice and cool – perfect for the loop. YHC has been waiting for the light to be out just enough so that we could get back down there towards the loop and pump house. This area of the park is sure to be used more in the summer. Huge props to Hardywood, Half-pipe, and Yoyo – they killed that loop – those 2.0’s made it look easy – well done!

The grassy hill was a bit longer than YHC remembered – plus YHC thought the first brick building was a pavilion (NEGATIVE) the first building is a bathroom thingy – my bad 🙂 Thanks for pointing that out Bleeder… Much respect to Bleeder, Rosie, EF Hutton, Honeydo, Flipper for continuing on with bear crawling past the first brick building for a bit – (hey they heard the Q say pavilion – so that’s what they were gunning for – love the effort)!

YHC is not sure how many of the pax were a bit hung over this morning – although YHC has a pretty good idea (LabRat) … But the burppee shuffle seemed like a great idea.. The pax crushed that without a doubt – great job… The ring of fire ( a Swirly Staple) was a success – led by Gumbo and Cosmo ( YHC apologizes again to Cosmo for calling him Seymour – YHC was staring @ Seymour and wanting Cosmo to begin the exercise (Brain Fart).. The ring of fire has become a bit of a competition – it’s cool to the the different styles brought into the mix – however YHC still loves the proper form and execution of a standard merkin – no disrespect to those with a little flair!

Great to finish up the workout with a little Mary and go out with bang! Excellent job today pax. Thanks for allowing me to lead – it’s always a pleasure … Appreciate Fudd taking us out this morning – well said brother… Remember to sign up to clown car up to cville for the launch – see LabRat for details. New AO – Heartbreak Ridge – check it out! Great job last week – On Tuesday without a challenge – just a regular Tuesday we had 50 post – freaken awesome – let’s keep it up fella’s. Phonics has some special events coming up soon in Mechanicsville – see him for details. VQ week – begins June 26 – if you have not yet q’d sign up – if you have not yet q’d at a certain AO – sign up… BRR team is being formed now – only a few spots left so get in touch with TYA, Swirly, or Bleeder soon if you would like to join us – runners and drivers needed. Y’all have heard us speak of this event many times – it is awesome I highly encourage you to find a way if you can to participate. Wed Hill runs 5:30 Hillcrest  those of you signed up to run – this is a great way to increase your training so come on out ..

Have a great weekend fella’s. Take the time to to enjoy some of the blessings of life. Hug your children, kiss your wife, smile at a stranger, tell those you care about that you love them – and leave no doubt.

See y’all in the gloom!

Swirly