Tag: Dogpile

24 warriors including 2 FNGs rose to greet the dawn of a new day.  It went a little something like this.

COP: SSH, IW, LBC, FM X 20 Merkin X 10

Wheelbarrow Extraordinaire – Length of field each partner completes 20 paces then 20 LBC.

10 Merkin IC

Laura (Lindsey’s Dirty Sister) – 10 pullups 2 burpee, 8 pullups 4 burpee, 6 pullups 6 burpee, 4 pullups 8 burpee, 2 pullup 10 burpee

Triple Check – Run, 6 Inches, Rusty Cage Hang

20 WWII situp IC

5 Minutes Of Fury – Run up hill 5 merkins, back down hill, 5 squats.  AMRAP 5 minutes

American Hammer IC X 20

Ascending Dips in Amphitheater 1 – 18

Bear Crawl across circle, 20 WWII situps, bear crawl back.

Helga (Rosalitas + Heels to Heaven) X 20 IC

Merkin X 10 IC

Mosey back to the flag, numberama, namerama and Wilson took us out.

Moleskin:  This was the first Dogpile Q for YHC in a few months.  This is a privilege of the highest honor.  YHC was able to hear conversations today ranging from events to celebrate, to some of life’s more challenging times.  Everyone is good at life when it’s easy.  YHC is far more interested in how you respond when you’ve been challenged.  F3 presents an excellent opportunity for clarity and community.  Just as important is willingly do hard work.  Early is hard.  Burpees are hard.  Working out in the rain is hard.  Telling some one else good job when you are out of breath is hard.  It’s a pretty good day when you can see the best of people in adverse circumstances.  If that isn’t super, then I don’t know what is.

Events:  Wilson will be hosting John Daly at an upcoming event, please see him for details.

See Spit for the Ash Creek 5K

Breaking Bread see Lab Rat

Be super,

Hardywood

Twenty-two took to taxing their bodies on a gorgeous tax day morning at Dogpile.  2016 was a good year for F3RVA so the PAX had a lot of work to do to settle up with the tax man.  We had 1 FNG and 1 visitor from Hickory NC.

COP – 1040 filing –  10 Merkins, 40 SSH, 10 DQs, 40 LBCs.

Mosey to Amphitheater for Federal tax filing.  Escalator up through each of the marginal tax rates of 10%, 15%, 25%, 28%, 33%, 35%, and 39.5%.

10 Burpees, 15 Derkins, 25 WWII Situps, 28 Jump Squats, 33 Dips, 35 Mtn Climbers, 40 Box Jumps.  Going through each tax rate required passing through the previous brackets so in total PAX did 70 Burpees, 90 Derkins, 125 WWII Situps, 112 Jump Squats, 99 Dips, 70 Mtn Climbers and 40 Box Jumps.

Mosey to Rusty Cage for State Tax filing.  PAX paid state income taxes in VA, SC, NC, and GA.  3 sets of 6 Pull-ups and Jerkins, 1 set of 7 of Pull-up and Jerkins.

Mosey to Carillon for Capital Gains taxes – ST and LT gains of 15% and 20%.  20 Donkey Kicks and 15 American Hammers.  2 sets.  Mosey to Carillon field, surprise PAX is subject AMT tax for 2016.  Run field and do 28 of Alabama Prom Dates 1 lap, then another lap with 28 Merkins.

Mosey back to the Flag, COT and YHC took us out.

NMS – Some of the PAX immediately caught on to the Tax day theme during the 10-40 in the COP.  Bleeder may have been the first to point it out.  The tax rate escalator in the Amphitheater took a while to complete as it was a lot of reps of each. The 40 Box Jumps at the end were a lot.  It was during these rounds YHC observed Patty Mayo crushing the RVA pax.  With his greying beard YHC was impressed, until at the end we heard he was a 32 yr old gym teacher, hate! #beardedmillenial

The PAX can blame Saab, Lab, Rat, Offshore, & YHC for the state taxes owed from out of state.  Everyone knocked out the pull ups and Jerkins well giving us time to pay our Capital Gains.  The pax had both Long Term and Short term gains due so 15 and 20 were required.  Lastly based on YHC’s math F3RVA is subject to AMT for 2016, we’ll leave it up to EF Hutton to confirm.

Not much running today and plenty of upper body work so why not end with 28 Merkins on the field. On the run back Spit dared to challenge Oyster in a finishing sprint, never a good idea.

Plenty of laughter at ET’s today where we learned many PAX would prefer kids movie without an overarching social theme.  Some accused YHC of having a political agenda with the pain doled out this am.  We then had some more discussion on a more politically incorrect tax themed beatdow, ala Ron Swanson.  In discussing the Libertarian modern classic movie that is the Lego Movie we learned that in his own house Viral IS Lord Business.  Do NOT mess with his Legos!

Flipper needs to borrow a road bike for a sprint Tri soon so he can crush overequipped Fat Tri Guy.  You’ll crush him now, whoever he is- YHC thinks there may be more than one of those guys out there.

Great work by FNG Hagman this morning, hope to see you out again soon.  Good to see Clavin out and getting stronger each post, keep it up brother!

Announcements – Be sure to check Monday for a forthcoming pre-blast from Flashdance for HDHH next week.  Wilson has golf, then either Ash Creek 5k or F3Cville launch the next day.  Also a coming Corn Hole tournament in June I believe, see Phonics for details.

Pleasure to lead this am gentlemen.

23 conspirators infiltrated The Dogpile this fine early spring morning and turned the tide of the battle against the Fartsack.  Here’s how it went down:

Mosey to the far end of the Great Lawn for the COP

COP
SSHs x 50
Imperial Walkers x20
Arm Circles x20ish
Don Quixote x10 (Saab style)
LBCs x40

Mosey to center of Great Lawn for Dora
100 Mercans
200 LBCs
300 Jump Squats
Run loop to large flower pots

Mosey to Carillon for Triple Check
1st man Polar Bear crawls steps, then Russian Soldier across face of Carillon, back down steps
2nd man reverse crunches
3rd man flutter kicks
Repeato x3

Plank for 1 minute

Mosey 50 feet for Touch a Tree
10 – Balls to the Wall
8 – LBCs
6 – Burpees
4 – LBCs
2 – Balls to the Wall

Plank for 1 minute

Mosey to Amphitheater 
Incline Mercan Ladder…step 1, 1 Mercan up to top (18th) step

Mosey back to the Flag
Number-rama, Name-a-rama, YHC took us out

Moleskin

YHC had a long week of travel across multiple cities and timezones.  Prep for the Q today took a back seat, so YHC confesses that 300 jump squats somehow sounded quite a bit better last night at 10 p.m. than they felt this morning at 6:15 a.m.  YHC thanks the PAX for their tolerance.  Feel the burn, eh?

Kudos to Swirly for faithfully arriving early.  With several tractor trailers and Redcoats in “our spot” today, the blue pick-up was the shovel flag to gather around before there was a shovel flag to gather around.  Glad to have him back out there with us.

YHC finds it very cool that a television crew chose Dogpile as their location to film.  First, 2.5 years of Dogpile and not a pothole to be filled, but a few days of filming apparently do the trick.  T-Claps to the city of Richmond.  And, after The Today Show broadcasting TYAs video from Dogpile, the new episodes of “Turn” will officially make for a trend in Dogpile’s film career.  Surely The Academy has noticed.  Dogpile will have its name in lights soon.  Next step…dog prints on the Walk of Fame in front of Grauman’s Chinese Theater.

YHC remains but a padowan when it comes to Qing and continues to work on his training.  YHC  thanks Circle K for his patience and will obtain either brake lights or wear a USPS “This Vehicle Makes Frequent Stops” sign to his next Q.

YHC confesses to being tired from the travel and not particularly attuned to the mumble chatter.  That said, YHC congratulates Opus on killing it today.  YHC remembers struggling through a few workouts last summer with Opus.  Great progress…well done, sir.  Nice also to see Clavin back for his second workout…solid effort, brother.

Welcome FNG Squiggy.  YHC would relish attending a workout in Wisconsin in January.  But, just one.

Announcements: 

Lab Rat is looking for names for F3 Charlottesville.  Send them to F3Charlottesville@gmail.com.  The launch is May 20th.  Let’s talk this up and send names of prospective members as soon as possible!

Wilson reminds us that May 19 is the golf fundraiser (FortheCause.org).  Sign up now (teams of four).

19 strong men posted to Dogpile to welcome in April 2017 with our version of an F3 opening day and, despite the wet baseball fields that YHC initially wanted to utilize, we made the most of our greatest AO.  It went like this:

COP (all IC and all x27), including SSHs,Imperial Walkers, LBCs and Flutter Kicks.

1 minute plank

Mosey to the Amphitheater for 6 innings of some baseball.  Defense = exercises at the base of the amphitheater; Offense = sprint the steps to the top and back down.  1 minute of plank in between each inning (6 minutes of plank total), as follows:

• Exercises in Innings 1 -3 – 30 merkins, 30 jump squats, 30 WWII situps
• Innings 4 and 5 (bottom part of the order) – same exercises but 10 reps of each
• Inning 6 (the big hitters again) – 20 reps of each exercise

Mosey (swiftly) past the parking lot and to the bridge to take in the first sunrise of April with a burpee run across the bridge.  On the way out, 2 burpees at each lamppost.  Rabbits run all the way to Riverside Drive and turn around (no burpees on the way back).  When the non-rabbits are passed by the rabbits, do 3 burpees and turn around (no burpees on the way back).  Al Gore (or perfect invisible chair if your name is Helix) until the six gets back.

Line up for an Indigenous People Run back to the SF.  Al Gore and LBCs for the six and finish up with 1 minute in elbow plank (for a total of 8 minutes today).

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

Announcements:

1. Charlottesville expansion – get reach out to your contacts in C-ville, get them plugged in and send all contacts to LabRat at F3charlottesville@gmail.com.  See Lab Rat for more details.
2. Breaking Bread has been added to the Q sheet – sign up for a Q and grab some volunteers for a great cause.  Good for 2.0s and family members.
3. Monday, April 3 – River Run reverts to a run, as its names demands.  Join us on the southside for some serious hills.
4. Friday, April 7 — new AO #TwinTeam begins at the same location as RiverRun (Bettie Weave ES) and this will be a bootcamp.
5. Galactosemia golf tournament – May 19.  There are spots left – see Wilson

NMS:
A great group this morning.  Thanks for indulging YHC and his opening day theme.  The original plan was to run to the nearby baseball fields for some true F3 Baseball, but YHC didn’t think Richmond Little League would look kindly on us destroying their fields after the rain.  Nonetheless, we pushed through and got in a good beatdown and I expected no less.

Mumblechatter was high this morning and YHC loved it.  There was great energy, encouragement and intensity.  We were all enjoying ourselves and pushing each other at the same time.  That is what I love the most about this group.

We hope the Woodfin crew is killing it down in Daytona!

Thank you for letting me lead.   I am always humbled to step out in front such an impressive group.

No more Gumbo for you.

P.s. – YHC took his kids out for a walk around Belle Island and then hit Pops Market for lunch – damn, those are some good sandwiches.  YHC will be posting at the next Thursday lunch for that Cuban!

20 F3RVA regulars and 3 FNGs started the weekend the only way we know how, by escaping the fartsack and posting at Dogpile.  This is what we did, I think:

Mosey to middle of field at Carillon for COP.  Exercises were Invisible Jumprope x 20, Don Quiote x 10, Little arm circle and big arm circles x 10, x 5 respectively.

Mosey to Rusty Cage fro 1/2 Murph.  Pullups x 50, Merkins x 100, Squats x 150

Mosey back to middle of field for Escalator.  PAX spilt in half.

1st floor – Run to end of field, 2nd floor – Run and Lateral run to end of field, 3rd floor – Run, Lateral, Backwards to end of field, 4th floor – Run, Lateral, Backwards, Karaoke to end of field, 5th floor – Run, Lateral, Backwards, Karaoke, Bearcrawl to end of field.

Mosey to pole lining road to Indian Run Pole Smokers.  Pax holds feet six inches while one Pax performs 5 polesmokers and then runs to end of line.  Repeat until entire Pax completes 5 polesmokers.

Mosey to hill behind amphitheater for Jacobs Ladder.  Run to opposite side of hill and perform merkin x 1.  Run back to other hill and perform merkin x 2.  Repeat until merkin x 7.

Mosey back to flag.  Numberama, Namearama. COT.  YHC tooks us out with a prayer.

Moleskin : Lots of mumblechatter this morning from the normal offenders, which YHC is thankful for as it makes the Q feel like he is right at home.  YHC has been wanting to try the Escalator for some time and this morning presented the perfect opportunity.  The PAX embraced the Escalator and crushed each of the exercises.  The 1/2 Murph was greeted with many different strategies for conquering the prescribed exercises and the PAX completed them in record time.  That must have been the fastest Jacobs Ladder as we only had 8 minutes left and we finished with almost 2 minutes to spare.  Way to work.

Thanks for letting step out front this morning.  Welcome to all the FNGs this morning.

Announcements

Wilson has a golf tournament coming up in May.

Circle K

19 faithful came out on this lovely Saturday morning to help Spit paid tribute to his grandmother who went to be with the Lord on Monday.

This is how it went down:

Mosey to the circle next to the amphitheater to give the explanation for the theme today YHC’ stated that his grandmother (Faye Beach) lived to be 97 was born in the year 1919

COP

• 19 SSH IC
• 19 Don Quixotes IC (Swirly Style)
• 19 Gas Pumps IC
• 19 Dolly’s IC
• 19 Merkins IC
• Arm Circles

The Running Of Love Hill

From gate to gate. First partner runs to the gate at the bottom of the hill then back then switch. Other partner completes an exercise. The following were the exercise.

• Lunges
• Broad Jume Burpees
• Polar Bears

Mosey down the road in front of the Pump House

Faye 1,2,3 (aka Dora 1,2,3)

One partner runs up the pipeline trail and back then switch. As partner complete the following:

• 97 Burpees
• 197 Jump Squats
• 297 LBC’s

Mosey up the trail to the Rusty Cages

OYO complete 19 Burp-ups

Mosey to the SF for COT, number-rama and name-a-rama, then YHC took us out. 

Moleskin

As stated YHC’s grandmother has passed on Monday. Later Monday night YHC had noticed that no one had signed up to Q Dogpile for this week. This was a rare thing for the Q at Dogpile to be open so late. YHC saw it as a sign to sign up and pay tribute to his grandmother.

She was an amazing women who always served others before herself.

Love Hill brought a new challenge to the PAX. Completing the entire road (gate to gate). It was noticed by the members of the PAX during the first lunges that is was going to take a while (about half of the workout)

This morning gave the PAX a new opportunity to see parts of the AO not normally seen. Today being the last day before daylight savings, the AO was lit up by the morning sun earlier than normal. Most of the PAX to a moment to enjoy if they could.

The rusty cage was cut short do to time. While moseying back to the SF, Fudd yelled out to YHC “Spit is your other grandmother still alive?”. In response “Yep!”, Fudd “Oh great (sarcsatically)!”

YHC would like to thank all of F3RVA for the thoughts and prayers this week. You guys have made this feel like a true brotherhood.

Announcements

• Good luck to the PAX members running in the Belmonte 25 and 50k today!
• Ashcreek 5K (in Mechanicsville) has an F3 team!  Rumor has it The Carpenter is working on getting us a booth hook up as well, but he has not finalized the deal with YHC yet.  http://www.ashcreek5k.com/. Sign up under F3RVA.

SPIT ON THAT!!

19 pax piled in this morning to take a little trip with Lab Rat around Dogwood Dell.  YHC had a loose plan of where he wanted to lead the pax this morning, and he almost  pulled it off.  Things worked out anyways, with a little help from his friends.  Here is the skinny:

COP

• SSH
• Ball dippers
• Don Quixote, crowd pleasingly slow
• arm circles
• merkins
• LBC’s

THANG

• 7’s at the rusty cage:  Partner up, 6 pullups, 1 booyah merkin.  5 pullups, 2 booyahs…etc until 1 and 6.
• Accidental Trail Run:  the long way round
• Watch the sun rise:  Mosey along the Nickle Bridge and admire the spectacular views.  Oh yeah, also do 3 burpees per light pole south bound.  Winner and ties run to Riverside Drive, bust out 20 merkins, then turn around.  As leaders pass the pax, pax members stop where they are, knock out 20 merkins and head back north as well.  5 4-count Freddie Mercuries per light pole on the way home.
• Hodors:  Partner carry 20 steps.  Both partners perform 5 merkins.  Flapjack.
• Mary:  Cross leg lifts, Am Hammers, and flutter kicks

NMS

Lab Rat has been itching to get back out to Dogpile for a long while now, taking the more conservative route of preparing for a race by bookending his long Sunday runs with off days.  What better way to hard commit to a return than to sign on that dotted line for the Q?  YHC had a very lucid plan in place which consisted of the following action items:

1)  no hopping on 1 leg

2) Pullups

3) Take advantage of the increasingly early sunrise.

The plan was either to run the bridge or do Love Hill.  Seeing that the morning was going to be clear, Lab Rat chose the burpee Boulevard, even though he pulled out the same bag of tricks earlier in the week at DaVille.  Love Hill would have probably been the more appropriate call, but the allure of a sunrise over the  James was just to strong of a pull.

Not in the plan however, was the trek thru a trail system that YHC had never actually been on.  Lab Rat was trying to get the pax swiftly from the Rusty Cage over to the toll plaza to start the bridge run.  While this was a pretty big whoopsy on the Q’s part, he thinks that probably 17 of the 19 pax either didnt care or enjoyed it.  Lab Rat and Swirly were the two outlyers….Lab Rat being the moron in charge of getting the pax lost, and Swirly being pretty well hobbled on a sprained ankle.  Thus, the name of this BB.  Luckily, Sippy Cup was on hand to guide a frazzled Q to the far trail head, and Swirly made it across the moss covered log without incident.  Whew, catasrophe…..and Lab Rat being the first person ever kicked out of F3….averted.

The rest was all smiles, in YHC’s er, humble opinion.  The sunrise was glorious, the burpees sucked, and at least 2 pax almost puked.  Speaking of which, solid effort to Pavarotti for his 2nd post.  Dogpile is a workout that just keeps on giving, whether you are ready or not.  He hung in there like a boss, and YHC is sure that if he keeps on posting up, he will be dominating in no time.

Also, YHC would be remissed if he didnt give special recognition to Sippy Cup, who stepped up on at least 3 seperate occasions to act as guest Q.  True leadership is filling in the gaps, even if your name isnt on the spreadsheet.  Tclaps to you, Sippy.  Also, that 6″ hold in plank was a brutal call.  Well done!

Lab Rat was screwing about today and asked quiet-as-a-mouse Hat Trick to take us out.  He stepped up and knocked it out of the park!  Helix should be a proud papa.

ET’s is the place to be on Saturday mornings from about 7:20 until 9:30.  If you havent been, you are truly missing out.  This is one of the highlights of the week for this pax member.

Lastly, YHC is proud to see a heavy presence from The Village People today!  Booyah!

Announcements

• Belmonte race is Saturday.  If you are running it, you should know.  TYA and Flashdance are making arrangements.
• Frat party at Splinter’s place!  March 15th, see the preblast and do the spreadsheet thang.  M’s and 2.0’s welcome, keg stands optional.
• Ragnar group is full of runner’s, but have room for a Volunteer, or what Fudd would label as a “trash bitch”.  See Toga if you would like to fill out an application for that job.
• Spots available for Smoky Mtn Relay….and also the BRR is taking shape.  Speak up to TYA.

Lab Rat apologizes….

“If anyone forces you to go with him one mile, go with him two.”

Twenty-five (25) of Richmond’s finest (including three (3) two-point-zero’s (2.0s) resisted the lure of the fart sack and joined YHC for a numerically challenged saunter through the depths and breadths (and catching our breadths) of The Dogpile.

The Thang:

Mosey from the Flag to the memorial flag (curve at Trafford Road and the tennis courts) for the COP

SSH’s x25
Abe Vegoda x10
Hillbillies x20
LBCs x20
Reverse Crunches x10
Mercans x10

Mosey to baseball fields
No truth to the allegations that the PAX jumped the fence to enter a locked facility.
But if it were true, the PAX would have done the following:

Sprints from right field line to 2nd base extended.  Sprint back.
2nd round sprint at 87.5% (Measurements by Fudd) to 2nd base extended, slow trot to warning track
Polar bear to 2nd base
Five (5) “Who Knows What They are Called” (lay down on back, feet raised six (6) inches, arms do five (5) SSH flaps)
Crab walk to home plate
Burpees to bring up the six (6)

Diamond / Run the Bases
1st Base-ish: Mercans x10
2nd Base-ish: LBCs x20
3rd Base-ish: Squats x30
Home Plate: Flutter kicks x40

Mosey to Reservoir Hill for Dora

100 Mercans, 200 (or 400, ahem) LBCs (depending on how you count ’em), 300 flutter kicks.  Runner scales hill while partner exercises.

Mosey to Columbus Statue for Triangles

3 legs were…10 Mercans at the base of the reservoir incline roads (use both roads with 25 in the group), run backwards up the roads, then drop down the side of the hill.  20 Rosalitas at the bottom.  Repeato 2x

Mosey to Columbus to re-assemble the PAX.

Mosey to east side of the reservoir, pick up Strollers Road.  Follow to Lakeview, then follow Trafford to Blanton (Police Memorial).  Along the route, perform an exercise at each lamp post.  First post 5 Mercans, 2nd post 10 reverse crunches, 3 post 15 squats.  Repeat until arriving at Blanton.  Perform burpees to bring up the six.

Mosey on Trafford “Burpee Road” style…2 burpees per post

Mosey back to the flag.  Number-rama, Name-a-rama, YHC took us out.

Announcements:

Bel Monte, March 11
Ragnar – April 28-29
One more race…April 21 or so (YHC missed this one…someone pick me up).

Mumblechatter:

Great job today, gentlemen (and ladies).  It was a pleasure to lead you all on a atmospherically perfect February (yes, it is still February) morning.  YHC’s last Dogpile Q brought with it a thick snow cover, so it was nice to enjoy cool temperatures for the first week of Spring Training.

YHC confesses to checking his calendar upon pulling in to the Dogpile lot.  The absence of a certain blue, dog-wrapped pick-up truck prompted several reactions.  First, YHC asked silently, “Is today Saturday?”  After confirming the day, YHC made a quick calls to both St. Mary’s Hospital and the Richmond morgue to ensure that no one wearing a Woodfin hoodie had been brought in last night.  Finally, Rosie relieved my anxiety with the reminder of a twisted Sw-ankle.  Stay off that thing for a few days…hope to see you back soon, Swirly.

Shout out to Hardywood who was styling with some dotted swirlishly green and yellow shorts.  Fine looking attire, to say the least.  His quote: “It’s impossible to be unhappy wearing these shorts.”  YHC likes the positive attitude: in mind, in body, and ON body.  Well done, sir.

Thanks also to Fudd for his charitable work on behalf of YHCs numerical deficiencies.  YHC concedes that 1-count, 2-count, and 4-count LBCs all have some merit.  Next time, YHC plans to lead the PAX in 3-count SSHs and 2 count burpees.

Finally, welcome to FNG McKenna (F3 name Havoc).  She might have YHC’s favorite F3 name (and not just because YHC named her).

24 Veterans and 1 FNG shrugged off the warmth of the fartsack and rose like lions to roar at the start of another beautiful day in RVA. Dogpile was the AO and Fudd planted the shovel flag for the first time in a while. Things went down a little something like this:
Mosey from the parking lot across the front of the Carillon, over to Rugby Rd. Hang a right on Rugby, run across the intersection at Park Dr. and Blanton Ave to pick up the VITA trail. Continue to mosey north on the VITA trail to the northeast corner, cross Trafford Rd., mosey around the East side of the containment pond to a relatively flat grassy area in front of the Pavilion at Fountain Lake, thus completing a one mile run for the PAX that are signed up for this month’s challenge. Circle up for COP (all exercises IC):
SSH x 30
Merkin x 15
Don Quixote x 15
Imperial Walkers x 20
Flutter Kicks x 20

1/2 mile of Burpees
Mosey to the Pavilion at the West edge of Fountain Lake for a 1/2 mile of Burpees around the lake. Run counter clockwise around the lake stopping at each lamppost to do 2 burpees. Touchdown Al Gore at the end. 20 count from Flatline and then onto the next evolution.

Columbus Triple Check
Divide into teams of 3. First PAX does alternating single leg step ups on the benches at the edge of the lake, while second PAX holds BTTW on the Pavilion and the third rate-limiting PAX runs to the statue of Columbus, runs around and then back to the Pavilion. Teams rotate until all PAX have done each exercise 3 times. Viral gives us a 20 count and then we Mosey southwest past the Columbus statue to the base of the steep hill at the northwest corner of the containment pond.

Bear Crawl Inchworm
PAX lines up head to toe in Plank position. PAX at the back of the line bear crawls to the front of the line and resumes plank. Repeat until each PAX has bearcrawled several times. PAX made it the most of the way down the West side of the containment pond where YHC called an audible and recovered the PAX. Someone else gave us a 20 count (Cosmo? Helix?…..YHC’s mind was fuzzy by that point) and we moseyed back towards the Carillon, picking up LIFO Flashdance along the way, and circled up on the grass circle in front of the amphitheater for some Mary:
Cross legged leg lifts IC x 15 for each leg
LBC x 30
Boxcutters x 20
Switched it up to dealers choice:
Flatline chose Diamond Merkins x 10
McRib chose Alabama Prom dates DC x 20
Helix chose American Hammers DC x 20

Recover and mosey back to the shovel flag for COT. Namerama, Numberama, and YHC took us out with a prayer.

Naked Moleskin:
YHC was excited to Q this morning as it’s been at least 6 months since the last time….far too long for Saab, I’m sure, even though he didn’t actually say the words. YHC loves epic beatdowns and trying new things, so today’s workout was designed to deliver both. As I drove to the AO I was eagerly anticipating Swirly’s reaction to the beatdown I had planned, and so was disappointed to not find the blue W-dog truck in it’s trusty spot in the parking lot upon my arrival. Thoughts and prayers to Swirly and his family for the loss of his wife’s aunt.
I’ve done quite a few Dogpile workouts over the last 2.5 years and have never been to Fountain Lake, which is also called Boat Lake. The PAX decided to give the lake its own F3 handle today…..”Burpee Lake”. The 1/2 mile of Burpees was so named because it’s almost 1/2 a mile to do a full lap around the lake. Immediately after the announcement of the exercise, McRib commented, “That’s going to be a lot of burpees”……right you were my friend! Daunting though the task was, the PAX attacked the burpees with a gusto and everyone was nice and warmed up by the end. No one kept count (where were you Splinter!), but a close study of Google Maps shows approximately 35 lampposts so that’s 70 burpees.
No time was wasted as the PAX then set into the Triple Check, also in front of Burpee Lake. The step ups on the benches proved to be the “break” in that evolution as the BTTW was an arm and shoulder crusher, waiting for your teammate to arrive back from the run around the statue. YHC mistakenly assumed the statue was of the park’s namesake, William T. Byrd, however the PAX quickly corrected him by pointing out that the man memorialized on the statue is indeed Christopher Columbus. YHC was impressed to witness the effort displayed by the PAX on this evolution. Everyone was already breathing hard after the 1/2 mile of burpees, but I did not see one PAX taking it easy out there. Everyone was hauling a$$ to get to the Columbus monument and back. Way to go fellas. You gave it all you had out there and YHC was proud to be among you.
The bear crawl inchworm added insult to injury, as everyone was pretty much smoked by that point. Holding the plank and then bear crawling and then back to the plank position with no rest is no joke! But the PAX gave it all they had. YHC called an audible to end this evolution after bear crawling down the line for the third time and seeing 4 PAX in a row on their knees with their faces in the dirt. Way to go fellas! You pushed yourself to that place where few have the will to reach, where a normal person’s willpower tells them to stop, but the select few simply reach down deep and refuse to quit. You gave it all you had out there, and YHC was humbled and proud to lead you!
At that point we moseyed back towards the Carillon and that is when Flashdance joined the PAX as an extremely tardy LIFO. He had run the loop of Byrd park without finding any evidence of F3 activity, and had resorted to doing pushups on his own in the field in front of the Carillon. Good show Flashdance. You missed quite a beatdown!
Welcome to Undertow from F3 Winston-Salem…..glad you could join us today! And welcome to FNG Loveseat!
Go live life like a Wascally Wabbitt!

Fudd out