Tag: Dogpile

17 of the faithful and 1 FNG circled around the flag and discussions were centered around the lack of a certain company wrapped truck.

0600 and we were off to mosey to the first circle for the COP.

25xSSH, 15xMerkin, 10xDQ, 10xPeterParker, 10xCrunchy Frog

Mosey to the side of the Carillon for Touch a tree/Tag a partner.

• Round 1 – Partner 1 bear crawl to tree 1, run to touch 2 more,  Partner 2 AMRAP merkins
• Round 2 – 5 trees, American Hammer
• Round 3 – 7 trees, Donkey Kicks

Mosey to Rusty Cage.  Partner up. 10 pull ups,  run to fire hydrant 9 WWII, 8 pull ups, 7 WWII, continue to 1.

Plankarama at the cage.  Then, 5 Jerkins each,  10 merkins for 2 rounds.

Amphitheater time. LBCS while waiting for the 6.

• Box jumps, increasing from 1 to 18 at the top.  Al Gore and plank.
• 5 derkins each step going down.   Flipper led plankarama at the bottom.

Mosey up to the circle for Mary. Flutter Kicks, Dollies, American Hammer, LBCS.

Ring of Fire – 10 merkins and back to the flag.

COT

NMM

Today is International Men’s Day, in celebration of that YHC decided to do what typical F3 RVA men do and get after it early in the morning.  F3 is a group that embodies what the day is about,  providing support, encouragement and leadership among men.

Welcome to FNG Spencer Monroe,  now Coyote Ugly, a friend of Gumbo and I from a previous life.  According to him he almost splashed merlot but made it through and agrees that he is better for it.  Hopefully we’ll get him back soon. 

YHC threw out some instructions at the Rusty Cage that confused everyone, including YHC.  Unfortunately Fudd wasn’t there to clarify.  Run to the fire hydrant,  it’s dark, where is that?  By the tree with the leaves…in the middle of the stuff, with the bark and limbs.  Luckily some of the regulars were there to translate.  You against you, even when giving out instructions.

Cliffhanger made another showing after YHC bribed him with bacon at ET and he did more merkins than he ever has before.  Flipper led the PAX down the amphitheater derkins after the box jumps wasted most everyone else except Helix who bounced up the steps like a blue ball.  Fudd posted after running to the AO, which is always impressive and makes us wonder, is he the next SAAB?  Fun at ET afterwards as always where we discussed naming and tried to explain to Cliffhanger how they made a movie about Coyote Ugly.  Glad TwoCan could join us for his first venture to ET, I think the lure of the 2nd F and eggs will bring him back.

Great work pushing through by everyone.  

Everything is coming up Rosie.

17 gentlemen presented themselves in 36 degree temperatures prepared for morning calisthenics. This is what transpired
COP: Helicopters, DQ’s, Imperial Walkers, Pickle Pounders, LBC’s
Amphitheater: Bear crawl from top step to bottom. Perform 5 Derkins each step. Lindays: 30 dips, run to top, 10 Merkins
Doras (Modified): Flutter Kicks (102), Freddy Mercurys (153), Merkins (204)
Triangle: WWII’s (20), bear crawl, Merkins (20), Burpees (20). Two rounds
Inverted pole smokers: Derkin position. Perform 3 derkins, and 1 derkin each time someone passes.
COP: Flutter kicks (51), LBC (21), Merkin (17), Burpee shuffle

NMS
While most arrived appropriately suited-up for the chilly temperatures, Hardywood and Rosie came dressed in what one would normally wear to a trail-run in the middle of July (absent Wilson of course). As the PAX progressed through the Bear Crawls in the amphitheater it was noted that there was an unusual absence of mumble chatter. All was made right, however, as Lab Rat arrived during the Doras and shattered the sound of eerie silence.

Residual chatter regarding Honey Do’s (passed) kidney stone remained, which prompted mention of having to file a harassment claim with F3 Corporate. (Corporate promptly responded with what they would do with such a claim.) Others were more inquisitive, however, asking such questions as “is there such as thing as a Kidney-Stone fairy and will he leave you something if you place it in the bottom of your underwear drawer?”

YHC organized today’s workout with the intent to celebrate his birthday and mark his first full year of “respect” with his F3 brethren. As such, certain counts were placed at multiples of 51 throughout. The subtlety was lost on most with the exception of Lockjaw (“ABT”) and his command of the Gregorian calendar. We also took a brief pause to perform a set of merkins in acknowledgement of those running the half-marathon today (TYA, Circle K, Gumbo, others?). Way to go fellas!

Second post at ET was a welcome treat for YHC who had not been able to attend (on a Saturday) due to his summer of running.

Bleeder again kept copious tabs on the merkin count which was 406 today…more for those who added on the end. (Thanks to Lab Rat for the Boo-Ya merkin assists.)

Announcements: VQ next week!, HDHH next week, Bear Creek 10 miler (see Lab Rat’s back door)

Saab abides.

19 Faithful and 1 FNG posted to Dogpile on a slightly chilly “Sunny and 70” Saturday morning.

THE THANG

Swirly took the Q, Mosey to the Second Circle of Dogpile for the first COP
20X SSH
20X Helicopter
15X 2X arm circles
20X Deep Knee Bends

Mosey to the Bottom of the Hill
Pair up for Polar Bear Crawl up the Hill, 5x Merkins every 5 steps, partner runs to the Circle.

Hand off to
Bleeder’s Q.

Mosey to the Carillon.
Polar up the Steps, 5x Merkins every 5 steps, up the top around the back of the tower, 20x WW II setups.

20x Merkin On your own

Mosey to the Field
Modified Beast
Round 1 -10X Merkins
Round 2 -20X Merkins
Round 3 -30X Knee Bends
Round 4 -10x Merkins

Hand off to
Circle K’s Q

Mosey to VITA track
15X LBC’s every other Equipment stop on Track.

Back to the Flag
COT
Circle K Took us out

Moleskin

Last night, HoneyDo made the sudden realization that Qing with the possibility of dealing with Kidney Stones may have been slightly more than he was willing to take on for a cool crisp Saturday Morning, Swirly and Bleeder stepped up for a little Hot Potato Q. HoneyDo hope you feel better soon!

As Swirly hit the First COP, Fire Engines Lights and Sirens were seen and heard coming around the corner. Hardywood thought the F3 workout was going to make a serious change as we all looked for a burning building in the adjacent neighborhood; but it appeared to be a false alarm: however, no one informed the Driver of Mini Van coming up the hill at HROS(high rate of speed), THE PAX ,standing directly in the middle of the road, went into evasive manuevers. THE PAX was preparing for the First Polar Bear Experience of the Day. The Fine folks at the Richmond Fire Dept would have been proud of Swirly, with out missing a beat, Swirly quickly added to his directions of the Polar Bear intervals, If you hear that sound “STOP, DROP & ROLL!” Being the Q means, adapting to the situation, THE PAX is relying on the Q to make clearly executed commands. Way to make it happen Swirly!

As Bleeder took the Q, continuing to Bear Crawl came as little surprise to many PAX members. Flipper stayed bear crawl step for bear Crawl step with Bleeder. Way to Push it Flip!

The Modified Beast gave THE PAX an opportunity to keep up with the Merkin Challenge this month, Grand total of 340 merkins during the workout, if you were Keeping track. Lost and Found commented to Swirly that coming back in November may not have been the best idea. Wilson prematurely jumped on the Beast(a common problem with age) Wilson was able to maintain going early throughout the multiple intervals of the Beast.

With a brief Preamble about what it means to be the Q, Bleeder handed off to Circle K to take the lead. Circle K did not disappoint. Moseying to the VITA Track for some running and core work.

Welcome to Mulder! Hardywood’s introduction, which seemed to go on so long, SAAB finished another 100 mile race, Swirly completed all of his Merkins for the entire Month, and Bleeder re-injured his knee, had surgery and completed Rehab before Hardywood finished his suggested names for the FNG, none of which seem to garner any enthusiasm from the PAX. Note to self, Add Lamborghini and Vanilla Ice CD to Hardywood’s Christmas list.

Post Workout – Cofferteria – Ellewoods Thompson’s

Wilson, Hardywood, Swirly, Flipper and Bleeder were joined by TYA for a fine breakfast, “Best deal on Bacon in town” With the discussion about Merkins,LugNut’s ankle virus Pine Cone battle, and the progress on Wilson’s new house made the morning that much more entertaining.

Announcements

F3 Hampton Roads Expansion next 6 Saturdays – Tell someone you know in VA Beach to join the PAX.
Jan 21 – 3-4 Hour Workout – Running to Multiple AO’s and working out at each

19 men and 1 FNG (Friendly New Gal) started the weekend off the right way and this is what we did:

The Murph – 1 mile run, 50 pullups, 200 merkins, 300 squats, 1 mile run

Mosey from flag to circle at the top of amphitheater for Dora 123.  Partner up. While one partner runs to Carillon, up steps, around back of Carillon, down steps and back to partner.  Other partner performs exercises.  As a team, perform 100 WWII situps, 200 flutterkicks, 300 LBCs.

Mosey to hills behind amphitheater for Modified Jacobs Ladder. Run down hill to and up hill to perform merkins x3. Repeat x7.

Mosey back to flag for Numberama, Namearama, and COT.  YHC took us out with prayer.

NMM : A couple of months ago, Toga had the Q at Wdog and we did the Murph.  That day we needed more time, so YHC thought this mornings Dogpile hour would be perfect opportunity for the PAX the complete The Murph.  Turns out we completed The Murph in 41 minutes.  Great job by everyone.  Because the PAX kicked The Murph’s ass and Honeydo did not want to miss out some abs exercises, YHC thought Dora 123 would fill the last 19 minutes of the beatdown.  YHC was wrong as the PAX completed an ab heavy Dora with five minutes to spare.  Not wanting to deprive the PAX of a complete 60 minutes, the Jacobs Ladder filled the void.  Whatever YHC threw at the PAX this morning, the PAX cruised through each section with F3 ease.

Welcome to FNG K2 (YHCs youngest 2.0)(Good job of embarrassing all the old men with the pullups, Dad could not have been prouder)

Way to work this morning men.

Circle K

24 strong posted on this beautiful morning and here is how it went down.

Warmup: 20 SSH, 10 Helicopters , 10 Windmills, 10 EW, 15 AC, 20 LBC’s

Love Hill – partner up – run hill to gate 3 exercises – Polar Bears , Lunges, Burpee Broad Jump

Amp Theatre : partner dips 3 sets 20 – LBC ladder down 10 each step – incline merkin ladder up 1-18

Rusty Cage : 4 over hand 4 under regular grip. 4 over 4 under close grip- 4 over 4 under wide grip – opposites 4 over/under – reverse 4 over/under – partner up Jerkins on dips bar repeat same as above.

Steps: Polar bears across brick path up the stairs – lunge across – run back to starting line.

Ring of Fire : 10 merkins each while pax holds plank.

Mossy to the Flag

moleskin: Gumbo and Rosie arrived early and got their mile in ( good job fellas ) Fall was in the air and the pax was ready to roll and in good spirits as we gathered around the flag . YHC greeted the pax as usual with the intro to the workout saying I’m not a personal trainer or fitness instructor and Fudd blurted out (I disagree with that 😀) that got the pax laughing and the mumble chatter of a typical Swirly Q began …. The pax crushed love hill -Flasdances 2.0 Athena made it look east – atta girl Athena. .. Lot’s of grunting and moaning occurred in the amp theatre especially during the incline merkin ladder . YHC was glad to have been on the other side of where Wilson was – evidently he was sharing his meal from last night with everyone by giving them all the jimmy johns Free smells – yikes…. The rusty cage was the overall crowd pleaser and the pax really enjoyed the polar bears up the steps after spending a little time in the cage!

ET’s as always was excellent – great food and fellowship ! Circle K was in the parking lot waiting for us when we got there which confused all of us cause nobody could remember seeing him @ the workout …. Hey just goes to show you how important the 2nd F is – dude did not want to miss breakfast !!

Great job guys that was a solid upper body beat down – way to push through and finish strong. Thanks for taking us out Gumbo.

Annoucements : Hampton Roads – Find a Sat you can do it and join in on the clown car heading down to va beach to help get that AO going …

congrats again to Gumbo and Hardywood for their awards great job guys

be thinking about Garbage plate – he’s got a procedure coming up..

A pleasure to lead this morning guys – have a good rest of the weekend !

Swirly

20 PAX, near and far, new and old, posted for a 1.0 friendly workout.  A little Eminem started the day then a quick mosey to the far circle for disclaimer and COP.

COP
– SSH x25
– Hellicopter x15
– Don Quixote x15
– Imperial Walker x15
– Arm Circles x10 small x5 large.  Forward & Backward

The Thang
Quick mosey to base of Carillon for 11s.  Burpees / WWII.  Start at the base of the Carillon, run to the top platform for 10 burpees and 1 WWII sit-up.  Run back to the bottom platform for 9/2.  Up and down until 1/10.  Flutter kicks for those that finished early.

Stroll to the field for a full court beast.  6 of each exercise at three stops along the field to the end.  Touch the incline then repeat coming back, stopping at 3 stations for 6 of said exercise.  Exercises were:  merkins, jump squats, werkins, ball dippers, clerkins, monkey humpers.  Various exercises for those that finish early.

Quick excursion to the amphitheater dip ladder.  Grab the back wall and start with 18 dips.  Drop one for each stair on the way down all the way to 1.  1 dying cockroach that followed instructions and the rest plank at the bottom.  Work way back up the steps with 4 step ups at each step up to the top.  Plank up in the circle when complete.

New exercise:  Noah’s Arc.  Plank up 2 by 2 in a line in the circle.  2 PAX at the front start with 10 merkins then run the arc around the circle until they reach the back of the 2 by 2 line.  Once they reach the back the 2 at the front do 10 merkins then take off running.  Repeat the cycle until all animals are off the arc.  As an added bonus we added 2 merkins for the whole PAX every time a pair reached the back.

Back to SF.

Moleskin
YHC hadn’t led a #DogPile workout in quite a while.  Convergence last week provided the extra push necessary to sign up.  Apparently YHC has a bit of a reputation for complex math.  Much to Lab Rat’s enjoyment the only requirement today was to be able to count to 20.  There was an arc involved however.  Since an arc is simply a part of a circle YHC didn’t think it would be a problem.

Lots of mumble chatter throughout the PAX today.  Especially during the beast.  Someone finally figured out why that exercise is called the beast.  I’m not sure who it was but congrats!  That’s right, more fun with numbers, pagan style.  Enunciation continues to be a problem for YHC as apparently wide grip merkins sounds a lot like “migrant workers”.  Offshore (fartsack?) will have to come up with an exercise to fit that name.

Wilson complained today that the 11s must have looked better on paper than in practice.  YHC believes it looked pretty darn good in practice also.  Who would have thought WWIIs would be harder than burpees?  Perhaps the 5 pound yeti head wrap Wilson was wearing threw off his center of gravity.

Someone declared Noah’s Arc a success.  Glad when a plan comes together!  For those wondering what the 4th and 5th F stand for ask Fudd (4th) to describe his Flatulence (5th).

For those seeking more information on the McShin Foundation see the following:  http://mcshin.org.

Thanks as always for letting me lead.  See everyone in the gloom.

Announcements
– 2nd F only this Wednesday for HDHH.  5:00’ish @ Hardywood (the brewery not at Hardywood’s house).
– Lost & Found is still collecting clothes.  Get them to him somehow and somewhere before 10/29.
– Winstons is looking for help with a men’s retreat.  See him for more details.

Splinter out.

Seventeen sweaty and soggy faithful posted to Dogpile for yet another rainy and humid beatdown. Theme for the day was 100 in respect to our brother Saab undertaking the Cloudsplitter today.  It went down like this:

COP:  100 SSH, 100 Merkins, 100 LBCs.  SSH were IC.

Mosey to field:  100 PLTs, each partner 4 sets up to 100.  Then Elbow plank – Indian run to end of field.  Then Burpee Road, but escalating.  All the way up to 8 burpees at the 8th streetlight.

Mosey down road to right.  Partner up again.  Bear crawl across street and up hill to top & back while partner does Donkey Kicks.  Switch and repeato.

Mosey back to Burpee road.  Same thing 1-8 increasing burpees at every streetlight.

Mosey to Carillon.  10 burpees more.  Partner up again.  Run up and around Carillon while partner does Freddy Mercurys.  9 more burpees.  Mosey back to the rcircle.  American Hammers then round out to PAX’s 100th burpee.  Mosey back to the flag.

NMS:  YHC enlisted some help from the PAX to call out Cloudsplitter during exercises to change the count to 100.  Lab Rat, always game, started with the 1st call at SSH.  100 of those in cadence is awful.  Calling cadence throughout is even worse, but when compared to running 100 miles today not so bad.

The rain started back up during the PLTs.  YHC actually enjoyed the rain as it washed off the grass and other muck hitting my face while knocking those out.  YHC was impressed with all the ground the PAX covered that Fudd was able to follow directions without the usual diagrams and printed instructions sometime required.

The Bear Crawl / Donkey kicks proved to wipe out the PAX.  YHC decided to run down the hill the first time and proceeded to wipe out hard at the bottom.  The audible to 2 rounds instead of 4 was well received.

The rest of the beatdown was a blur of burpees and rain.  Way to hit the 100 burpees PAX!  Mumblechatter centered around Saab’s race today of course.  During the burpees back on the road Trophy lamented his choice of attending a Honeydo Q.  YHC savors those comments.

What was even better was seeing Receptile, Flatline, and Taxi Cab posting again.  Great to have some energy from the recent FNGs in the PAX.

Announcements:   Convergence next Saturday, 2 hour.  The 6:00 show is totally different from the 7:00 show.  F3 Hampton Roads kicks off 1st week in November.  See Jville for more details.  Lab Rat has issued the Oct monthly challenge to run 1 mile every day.  There was some debate on whether beatdown mosey’ing counts but the challenge required contiguous (not necessary straight line) running of 1 mile.

Good luck Saab!

27 faithful and newly anointed presented themselves at Dogwood Dell today for what YHC hoped would be a satisfactory beat-down. This is what transpired (more or less)…

COP: SSH, DQ’s (Abe/Swirly style!), Arm Circles, LBC’s, maybe something else…
4 Corners (on a Triangle?): 25 WWII, (Bear Crawl to next station), 25 Merkins, 25 Burpees, 25 Flutter Kicks (4 count)…all done near “far traffic circle” past the Carillon.
Doras (Carillon): 100 Merkins, 100 LBC’s, 100 Box Cutters, 100 Jump Squats,
Rusty Cage: 5 pullups (overhand, underhand), 5 Jerkins (overhand, underhand). Repeato
Jacobs Ladder (Burpees) on pit of pain
Amphitheater: Lindsays (Dips x30, Merkins x10). Advance up step each time. (YHC then called an audible for two sets of American Hammers and Rosalitas.)
Polesmokers: Hold 6 inches…Person in back does 5 merkins then advances to front.
Ring of Fire (Merkins)

Moleskin:
It has been many months since YHC had the opportunity to take in Dogpile without the spectre of a long Saturday run and he hopes his enjoyment of the day was evident. YHC did enjoy seeing Wilson perform his signature “early start” during the instruction period for Doras. Beyond that, not much mumble chatter to draw upon for this writing, either because YHC was slightly distracted (as usual), or everyone remained steadily busy and winded.

We welcomed 4 new FNG’s today and all were given awesome handles: Receptacle, Flatline, Cosmo, and DaVinci. Kudos to Lockjaw’s 2.0 DaVinci who gave the F3 workout an enthusiastic review and was already asking afterward if there is a workout he can join tomorrow (did I mention he is 7 and 1/2 years old). Needless to say, it was great to have all our FNG’s there today and we sincerely look forward to seeing you all again.

COT: We wished those on the Spartan run today much success and enjoyment. Way to go guys (BT, Toga, others?)!…RESPECT for completing what I understand is an extremely challenging event. Also, we officially retired “Blue Balls” for the more g-rated and family friendly “Helix”.

Announcements:
> Bear Creek 10 miler (great trail run and post-run tailgate planned)
> Those new to F3: Text F3RVA to 97000 to gain info and get setup on-line. (Doesn’t mean you can’t still see Wilson about “the App”)
> Winstons is soliciting some volunteers to come up to Hanover on 10/15 and lead an F3 style workout for a church retreat. Please see Winstons if interested…have no doubt this will help with F3 recruitment in the area.
> Workout and Happy Hour on Wednesday. See back blast from Hardywood (all meet at Crossroads at 6:00pm)
> Mechanicsville has a new AO on Fridays…that makes 3 total for the week. Way to go guys. (YHC heard we were up to something like 18 AO’s in RVA…nice!)
> Convergence on Oct 8…please reach out to FNG’s and those who haven’t attended for some time.

Saab abides

YHC was delighted to see all of the pax this morning along with a special out of town F3 guest OBT ! A beautiful morning indeed – and here is how we rolled..

Warm ups : 20 SSH, 10 windmills, 10 helicopters – 10 Arm Circles – 10 Imperial Walkers – 10 APD”s 10 LBC’s.

Rusty Cage : 3 sets of 5 overhand pull ups – 3 sets of 5 under hand pull ups

Rusty Cage 2 : on the dips bars – partner holding feet. 3 sets of 5 overhand pull ups 3 sets of 5 under hand pull ups.

Dips Ladder : 18-1 down the amp theatre – work it back up 2 incline per step 18- steps.

Short side beast : width of the field – run to 25 yard line 6 exersice  – 50 yard line  6 exercise  – 25 yard line 6 exercise – return the same way. 6 reps @ each yard line – exercises were – Jump Shot Squats – WW 11 situps – Merkins – LBC’s- Seal Jacks – Burpee’s

Pole Smoker Indian Run : 4 pole smokers while pax holds 6 inches till the end of the poles…

Burpee Shuffle : Shuffle feet – a member of the pax going clock wise says burpee or go – everyone does a burpee .

Ring of Fire : 10 merkins while pax holds plank all the way around!

Mary : Cross leg lifts 10 each leg – 10 rosalita’s – 10 Flutter kicks, 20 LBC’s

YHC loves to see the energy of the pax on a Sat dogpile morning… BT announced to the pax that YHC was full of piss and vinegar (IE: A typical Swirly Q) .. The rusty cage was a huge crowd favorite – lot’s of grunting and moaning – YHC and Sippy were giving it everything on those last reps – 1-3 ok – 3-5 rough.. I hear from the rest of the pax this is what they felt as well…. YHC gave the pax a small gift working our way up in the theatre after the dips ladder and heard gumbo and Wilson mumble chatter – Swirly gift – yeah we will be paying for this later…

The short side beast – was not short 🙂 the pole smoker Indian run was long and everyone just loves to finish up with a burpee shuffle and a ring of fire..

Great job today guys – It was a pleasure to lead such a fine group of men. Huge props to those in the pax that went out and ran the 5k in the heat F3 style           ( Merkins Squats every 5 min)  that’s F3 style – also thanks to everyone who came out to support such a worthy cause…

Bear Creek – sign up now  F3RVA baby10 mile trails – food cold beer – fellowship 12/4/16

Keep BT and Toga in your thoughts as they tackle the Spartan this coming weekend – you guys will do great !

Hampton Roads : we will be asking a few of the pax to help lead a workout in Hampton Roads – Dreamliner is taking the lead down there – atta baby….. Your brothers in RVA will be there buddy..

YHC is exhausted – BRR – ran to Battuea – did no toll – WDOG – Wed hill run- Mary Mumford – RAMM and Q’d dogpile today… Swirly is taking tomorrow off..

Excellent week guys – y’all are the best – have a great rest of the weekend.

Swirly out