Tag: Dogpile

Byrd Park

  • Dogpile Vacation – Hardywood Style

    “The sun, it does not cause us to grow. It is the rain that will strengthen your soul. It will make you whole.” Oh Hellos

    25 warriors rose to the dawn of a new day including two outstanding 2.0 female burpee slayers. We had clarity.  We had purpose.  We had a plan.

    It went a little something like this.

    COP – Mosey over to Byrd Park proper and gather by the lake. IC –  SSH X 20, Imperial Walker X 15, LBC X 20, Freddie Mercury X 15, Merkin X 10.

    Camp 1 – Mosey to pavillion near Maymont parking lot. Partner up and complete 3 rounds of the following – 10 Boo Ya Merkins, 20 Partner Leg Tosses.

    Camp 2 – Mosey to Hampton Road.  OYO complete 5 burpees.

    Camp 3 – Mosey to east Maymont parking lot to the halfway point.  To the entrance gate complete the following 10 Polar Bears & 10 6 Inch Snow Angels.

    Camp 4 – Mosey to Hampton Road and the Northbank Trail access point.  Complete the following.  20 Merkins, 20 Jump Squats, 20 two count flutter kicks.

    Camp 5 – Mosey down the trail to the service road.  Triple check -> Run, Balls To The Wall, Six Inches.

    Camp 6 – Mosey down access path just before the trail and all pax pick a spot on the railing.  IC 20 dips, 10 Incline Merkins.

    Camp 7 – Mosey up the trail to through the parking lot to the base of the hill.  Partner up and complete the following.  Partner carry 20 steps then switch places for 20 more partner carries.  Once each partner has completed a carry do 10 merkins.  Follow this success formula all the way to the brickhouse.

    Mosey back to the flag, numberama, namerama, Circle K lead us out.

    Moleskin – Way to work ladies and gentlemen!  It wasn’t until YHC began compiling the details of todays workout that the actual volume of work was recognized.  The distance covered was around 2.25.  Throw in a few laps on the Triple Check and we got in some work!  Fudd gets all the credit for todays F3 neighborhood expedition.  A few weeks ago he suggested we shake things up a bit.  Dogwood Dell is an awesome AO, but in the words of Thomas Jefferson “A little rebellion now and then is a good thing.”.

    YHC was presented with a new cultural norm this morning.  When you see the Q with a headlamp, best to get yours on as well.  Duly noted.  Welcome Backdrop.  Way to crush it this morning and many thanks for indulging in the endorphin laced Kool-Aid we like to consume around here.  If anyone says your workout like a girl. Thank them and share the legend of Cirle K’s 2.0s.

    News

    Feb 15th – HDHH (Hump Day Happy Hour) at Ardent.  See Lockjaw for details.

    April 24 Fudd is organizing a suicide prevention golf tournament.

    Running – Bel Monte TYA, Smokey Mountain Relay TYA, Ragnar Relay Toga

    Be super.

    Hardywood

  • Super Bowl Pre-game

    21 hungry competitors suited up for the chilly weather and stormed into our favorite F3 RVA AO for a little Super Bowl weekend beatdown.  It went a little something like this:

    Circle up around the SF for some quick COP – SSHs x25 IC, DQ x10 IC, Cherry Pickers x10 IC, Merkins x10 IC

    Mosey/Run down to the pump station and around the back side of the AO up to the Carillon to knock out our 1-mile for the mile-a-day challenge.  Plank-o-rama for the six, including a little reach around and tickle special for Flashdance and Swirly.

    Football-style pre-game warmups on the bricks in front of the Carillon, including high knees, side shuffle, karaoke, backwards run, sprints from a 3-point stance and bear crawl (chop blocks) followed by a sprint.

    Mosey over to the Amphitheater for some “stadium” stairs.  Two columns – run down the middle stairs to the base, 5 merkins, run up the outer steps and back to the middle, 5 merkins — repeato.

    Circle up in the grass circle in front of the Amphitheater – Al Gore for the six.

    Burpee Shuffle — called by YHC.  10 Burpees total.

    Mosey to the field for some modified 4-corner agility drills.  PAX waiting to start performed SSHs and Squats.  4-corners consisted of a sprint to the first corner (cone) and perform 1 burpee, side shuffle to the left cone and perform 1 burpee, back pedal to the next cone and perform 1 burpee, then bear crawl to the cone in the center and perform 1 burpee.  For the 3rd and final round, skip the burpees at each corner and instead complete the agility drills as fast as you can and perform 5 burpees in the middle at the end.

    Mosey to the other end of the field for some QB drills with a little risk/reward decision.  QBs (Swirly, Upchuck and YHC) chose to throw football to a 12-yard out (garden bucket) or 20-yard seam (trash can).  If target was hit in the air, PAX performed easier exercise.  If target was missed PAX performed burpees (10 if you missed the check-down target; 5 if you missed the deep route).  All 6 passes were to the deep route and all 6 were incomplete, so the PAX performed 30 burpees.  Of course, Swirly promptly nailed the trash can after the last round.

    Split up into two teams (we will call them Patriots and Falcons) for relays races that included a pass and catch component.  If the ball hits the ground, the entire team does 5 merkins and then continues with the relay.  1 practice round, then the Falcons beat the Patriots in the 2 that counted.  Falcons picked 2 exercises — pickle-pounders (Wilson special) and Mariah Carey’s (Hardywood’s contribution — I thought he should have just stomped around complaining about the sound system malfunctions instead of calling cadence but he kept the DIVA locked away and soldiered through the cadence).

    Mosey back to the flag (including several pass attempts on the way back, Hardywood and Loose Good carrying our “pass targets” and YHC carrying my mini boom-box — should have had that on TYA’s Drone Cam.

    Quick merkin ROF and then COT, name-a-rama, number-rama and YHC took us out.

    Announcements:

    HDHH – 2/15 at Ardent – Lockjaw has the Q and Swirly has pre-ordered some fruity beer in a dainty glass.

    Several races coming up – Smoky Mountain, Ragnar, Ash Creek 5K, BRR training/teams getting organized.  See Swirly, Toga, ?? and TYA for details.

    Fudd is again organizing a golf outing for Suicide Prevention — April 24 at Willow Oaks – let’s show some F3 support.

    Moleskin:

    Super strong work by the PAX this morning.  Thanks for indulging YHC with some different themed exercises and making the best of a little “dead air” in the 4-corners, relay and QB drills.  Good fun and competitive spirit in the relays.  I thought Spit was going to go all Dick Butkus and close-line Helix.  They play rough in DaVille!  Gotta keep your head on a swivel – you never know when Terry Tate office linebacker may be lurking — the pain train is coming, WOO-WOO.

    Decent mumble-chatter on the mile run, but it seemed to quiet down once we got down to business.

    Way push through the cold this morning and thanks for playing along.  I may have to Q an “F3 Spring Game” in the warmer weather…complete, of course, with a post-game Tailgate!!

    Have a great Super Bowl weekend men.

    No more Gumbo for you.

  • Looking at your watch won’t make it end any sooner…

    18 unsuspecting gents descended upon Dogpile for light calisthenics and a round of Tai Chi.  This is what actually transpired…

    COP:  SSH, DQ’s, and Arm Circles

    Dora’s:  Merkins (100), Leg Toss (100)/Flutter Kick (100), LBC (300).  Partner runs up hill (the very steep one with fencing at the top.

    Run to (Golden) Triangle…there’s a dirty joke there somewhere. Bear Crawl, 10 Merkins, Run, 20 Burpees, run (backwards) up hill, 30 WWII’s.

    Wheelbarrow’s up carillon steps.  Perform Merkin at each step.  Each partner does one round.  Alternating leg tosses (10) once done.

    Jacob’s Ladder: Starting at top of hill perform first of the following, advance to bottom perform second, advance to top on other side complete 3rd, then increment:  For example 1 merkin, 1 J-Squat, 1 Burpee, 2 Merkins, 2 J-Squats, 2 Burpees, etc.  All the way to 7

    Amphitheater:  5 dips then 2 merkins.  Alternating steps all the way to the top

    COP:  Freddie Mercuries, LBC’s, Rosalitas, Merkin ring of fire

    Moleskin:

    Since YHC has logged almost daily posts this month he wanted to end the month right.  As such he chose one of his favorite AO’s, selected some of the most punishing exercises hatched by other sadists in the group, and took the opportunity to try something new.  As one who likes a workout that leaves folks a bit fatigued at the end, he hoped he succeeded in this regard.

    Having not been privy to much mumble chatter, YHC will just list the fond observations and revelations he gleaned from today’s workout:

    • There was apparently a fair amount of watch monitoring today.  This could be chalked off to either boredom or a desire to see if there was still time to attend another F3 workout in RVA.  YHC will work harder next time to keep the PAX better occupied.
    • If you see something that resembles chocolate soft-serve, don’t touch it…it may have been skillfully placed there by Fudd
    • Speaking of Fudd, Lab Rat loaned him a new personal entertainment device. Still not certain what it’s exact use is, nor the legality of it’s implied use in all 50 states

    Announcements:  Fudd will be sending more information regarding an upcoming fundraiser (golf tournament) to benefit suicide prevention.  The PAX appreciates his dedication to this cause.

    Saab abides

  • Inaugural F3 RVA CSAUP…”and it’s not even noon yet…”

    44 intrepid gents presented themselves for the first F3 RVA CSAUP.  The following is just some of what transpired and YHC has no doubt there are countless other stories to be told here…

    Swirly Q (Dogpile):  COP in amphitheater.  Perform the following on each step (18 steps total):  10 Merkins, 15 Dips, 25 LBC’s.  Run (3.3 miles) to next AO – Punisher

    Circle K (Punisher):  COP.   Perform exercise at 3 points…25 LBC, 25 WWII, 10 Burpees.  Three rounds…first round, Lunge from point to point, second, Kerioke, third round, bear crawl from point to point.  Quick COP at end and then run (3 miles) to next AO (Mary Munford)

    Sippy Cup (Mary Munford):  COP.  First round:  Person throws frisbee.  PAX runs until frisbee lands.  Perform 5 merkins and then “crawl” to frisbee (alternating bear crawls, crab walks, broad jumps, one legged bear crawls, others?).  11’s:  Jump Squats and LBCs.  6’s:  Burpees and Merkins.  Run back to original AO beginning at Grove (2.5 miles).

    Swirly leads COT.  Adjourn to cookout thoughtfully prepared by Circle K.

    Moleskin:

    Beginning the first workout in the pre-dawn hours, the PAX appeared to fill the entire space of the amphitheater.  After a few disclaimers and a warning to “pace yourselves fellas” for the long morning ahead (i.e. 3 hour workout) Swirly began the COP.  Given the large number of PAX, the outright enthusiasm shown by all – the sound of Swirly and the PAX hitting their cadence resonated throughout the park…It was all the Q and PAX could do to keep chubs from forming and continue the work at hand.  As everyone began the first exercise and advanced up the steps, initial concerns regarding the lack of mumble chatter were quickly laid to rest as the-usual-suspects made their presence known.  Once everyone advanced to the top of the amphitheater, the PAX proceeded to run through the city toward the next AO with at least half a dozen flags in hand.

    As the PAX began to filter in to Punisher, they were greeted by Circle K who had a full set of provisions available for everyone to refuel.  Once everyone was  accounted for, Circle K took the Q and led us through the aforementioned beatdown…It’s a frickin’ triangle people!  It was about that time that YHC realized this was no ordinary workout and we weren’t even half way through.  The mumble chatter of surrounding PAX was alive and well, however, which made the call to advance toward our next AO seem to come somewhat sooner than expected.

    It was during the run to Mary that YHC extended an offer to carry Hampton Roads flag being carried by Dreamliner.  Having carried a flag during prior run, little thought was given to the fact that this was  a) a different flag and b) an industrial grade flag built by RVA brethren.  It was at that point that YHC’s pace slowed considerably and he began imagining running with one of Honey Do’s sand bags as a mild form of relief.  Tclaps to Dreamline and the rest of the H.R. contingent for carrying that flag through all three legs!

    As the PAX filtered in to Mary they descended upon the provisions which were well received by all.   Doner Kebab, who was experiencing a bit of chafing, began polling the PAX for some form of lube to ease the friction.  Although no one seemed to carry DK’s preferred brand, Big Tennessee (BT) did offer up a pack of his “One Wipe Charlies”.  Not knowing if the wipes were suitable for the area upon which DK was looking to apply them did not stop him from giving it a go.  YHC learned later that DK was demonstrating odd contortions during the COP due to a burning sensation brought about by the Charlies-wipes.

    Sippy led the 3rd Q with his usual precision and timing.  Despite leading a PAX which had been moving for over 2 hours, he brought a workout that was diverse and kept everyone on their toes, if not knees.  (YHC personally did not have any ability to perform one-legged bear crawls…on a good day they represent a challenge…after running several miles they were fairly impossible.)  Sippy then gathered us up at Grove and gave final instructions on how to get back to the starting AO and conclude the workout.  Offers were extended to “race” for those who were willing – a challenge taken up by some…not taken by YHC by the way.

    As we circled-up we took inventory of those who were there throughout the morning and present.  Marv took us out with some highly inspirational words.  Many then adjourned to the tailgate where Circle K already had a fire going with his weenies roasting.

    Acknowledgements:

    Extreme thanks to Circle K, Sippy Cup, and Swirly for pulling this together.  Provisons, logistics, and leadership were outstanding!

    Particular thanks to Circle K for purchasing all provisions, ensuring proper provisions were available at each AO, and for pulling together an awesome tailgate.  IMPORTANT:  If you haven’t already, PLEASE throw some deceased-presidents Circle K’s way – in whatever amount you feel appropriate.

    Thanks to “Lab Rat brewing company”.  I know a lot of effort goes into making what I personally view as an outstanding product…

    Thanks to the Hampton Roads PAX for making the trip and joining in our first ever CSAUP.  We look forward to attending your first someday

    I am certain there were many more achievements and stories, which I look forward to hearing about in the back blast.  Thanks for a great day gentlemen.  I am truly proud and always appreciative to be part of such a fine group.

    Saab abides.

     

  • F3RVA Podcast Intro… listen carefully

    Vans
    Explicit
    With hours of hard work, miles of roads driven, mounds of paper destroyed, Hundreds of thousands of emails deleted (no wait that was something else), many words used incorrectly and a few dozen packets of sugar.

    The F3RVA podcast is now here:
    Hosted by TYA, Swirly, Bleeder and Saab, also, (with the occasional special guest)

    All the F3RVA Podcast

    First Podcast..one at a time

    Second Podcast..one at a time

    You get the idea…one at a time

    You get the idea…one at a time

    You get the idea…one at a time

    If you like what you hear, you are welcome…… if you don’t blame TYA (He will take comments in his office; his office hours are every other Thursday from 9:00-9:01 am)

    Enjoy!

  • CSAUP practice

    A tenacious 21 took over Dogwood dell on a rainy cold morning. Conditions were better, or slightly worse, than last week’s snowstorm. Here is what transpired:

    COP- SSH, Merkins, LBCs, Imperial Walkers, Helicopters. Mosey to field for Human Centipede. 2 rounds through.

    Mosey to Burpee Road- 3 per lamppost. Up and back. Mosey to Rusty Cage. Partner up and share a Sandbag. Back to Carillon for Modified Dora.

    Partners do total of 60 Situp presses, 80 Boat-Canoe, 100 Squats, all with Sandbag. While partner 1 is completing reps, other partner runs up carillon l, does 15 Merkins, then back down.

    Next round partner bear crawls up and around carillon while other partner does exercise- Side lunges, Shoulder presses, & Alabama Softball Players.

    Mosey back to Rusty Cage.  3 rounds of 6 pull ups, then 3 rounds of 6 Jerkins. Mosey back to COP circle for mary- American Hammers & Freddy Mercurys. Back to flag, Fudd took us out.

    NMS- way to get after this morning PAX, 21 strong in the cold rain. YHC had a plan for Sandbag exercises but it hinged on how many PAX showed up. 21 is more than our sandbag count so partner up was required.  YHC was unsure of the proper count on the Sandbag Dora. 60 Situp presses is more than enough.

    The was not nearly as much mumblechatter as anticipated during the Human Centipede. Either the PAX was smoked or enjoying their time planking on the wet ground.

    We haven’t done Burpee Road in a while so the PAX needed a reminder but attacked them once we got going.

    Glad to see Bleeder back in the gloom at Dogpile. YHC saw him running with sandbag on his shoulder back to the Rusty Cage, not sure if his Dr would approve but we won’t tell.

    During the ASPs many a good laugh was had, apparently making squishing noises on the wet ground on prom night brought back memories for some. Hardywood shared he went to Lillith Fair with his date after prom, not sure if he was joking or not…

    Announcements – Frozen Triangle next Saturday. Reply to the Preblast if you have not already.

    Pleasure as always to lead this morning.

     

     

  • We’re on a Death March to Siberia?

    “Nelson refused a cloak.  He said his zeal for King and country kept him warm.”  — Jack Aubrey

     

    16 PAX of questionable sanity and unquestioned spirit posted in a steady stream of snow, wind, and general nastiness for the first 2017 edition of The Dogpile.  Here’s how it went down:

    Slaughter Starter

    20 burpees, in cadence.
    (Or, they might have been in cadence if YHC (ahem) had remembered to call a cadence immediately after saying,”In cadence.”  Perhaps, that was for the best.)

    Mosey to Amphitheater for COP

    SSHs (x30)
    Imperial Walkers (x20)
    Arm Circles
    LBCs (x40)
    Reverse Crunches (x10)

    Rusty Cage

    5 pull ups
    10 merkins
    15 partner dips
    Repeato x3

    Siberian (or, ahem, Alaskan) Death March (no Ruskies in this group)

    Snow adaptation of the Bataan Death March. PAX forms 3 lines with all but one PAX in each line carrying a sandbag.  PAX with sandbags start slow march / mosey.  PAX without sandbag perform 5 burpees, then run to catch up before swapping sandbag with last PAX in each line and moving to front.  Last man performs 5 burpees, catches up, etc.  Continue until PAX arrival at 2nd circle.

    At second circle, swap sandbags for bricks.

    Mosey to Carillon Wall for Touch a Tree
    10 trees down to 2 trees by 2’s.
    Wonderbra for 10, 8, 6 (with bricks)
    Donkey kicks for round ‘o 4
    BTTW for round ‘o 2

    Swap bricks for sandbags and continue Death March to the Great Sunken Field.  Audible replaced runner + burpees with runner looping marchers twice, then swapping with next PAX.

    Great Sunken Field: Sprint half length of field, recover for 10 yards, and sprint remaining distance.  Short recover and repeato on return leg.

    Modified Rick Dempsey (4 Corners with Style)  (https://www.youtube.com/watch?v=GNriCZoTcw4   For those not familiar, go to 4:39 seconds.  Pre-internet, this was the best rain delay entertainment money couldn’t buy.)

    Bases at corners of Great Sunken Field
    1st Base – 20 merkins
    2nd Base – 20 mountain climbers
    3rd Base – 20 snow angels
    Home Plate – Best slide with style into home plate

    Finish Death March back to Rusty Cage
    Store sandbags, then mosey back to the flag.

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

    Moleskin

    YHC takes his hat off to each PAX who posted today.  Plenty of reasons to Fart Sack it on a snowy Saturday.  Except for having the Q, YHC might have done so.  But, YHC will never again doubt about posting during a Saturday morning snowstorm.  While a typical F3 workout proudly takes place “in the Gloom,” the forecast called for “No Gloom” today – the PAX brought pure anticipation and excitement making it feel Sunny and 70 from the start.  Way to bring the spirit today, gentlemen.

    Every F3 Richmond PAX has experienced the pre-workout mumble chatter about wardrobe selections for a workout.  Tights v. no tights.  Shorts v. pants.  Sleeves (Wilson) v. No Sleeves (Hardywood).  Today did not disappoint.  Solid respect to Honey Do and Hardywood for winning the ZZ Top Award (“He’s Got Legs”) today…bare legs during a snowstorm.  Solid.  Your prize is free counseling services.  Dr. Melfi will call you.  Y’all a little cra’ cra’.

    Off Shore won the Missed It By a Day Award wearing his best outfit for raking leaves.  That’s one fine flannel jacket…unfortunately (or, fortunately), hombre, raking will have to wait for spring.

    Honorable Mention to TYA for taking the Bag Man Award and providing further proof that there is only one right answer to the age old question,”Paper or Plastic?”  Indeed, dry feet are happy feet, even when wrapped in plastic bags.

    The Bloodhound Award goes to LIFO Wheelbarrow for picking up our trail in the snow.  Well done.   Also, Wheelbarrow is the only Double Award Winner today… he also took the Rick Dempsey Award for best slide into home…a beardfull (yep, that’s one word!) of snow is a sure winner every time.

    Finally, each PAX’s M and/or 2.0’s likely questioned his sanity today.  In their hearts, they also noted the determination, comradeship, and toughness of each man in this group.  Well done, today.  YHC enjoyed the privilege of Q-ing.

    Announcements

    CSAUP (you mean, this wasn’t it?) on January 21.  Start at Dogpile at 6.  Cookout at Dogpile at 9.   Join your F3 comrades for a free tour of Richmond with 3 workouts in between.  Lab Rat promises horrible beer at the end (If you don’t want your share, YHC bets another PAX will gladly finish it for you).

    Bel Monte coming up in March.  Anyone who posted today is clearly filled with sufficient fortitude to do a 50K or 50 Miler (or 25K!).  Sign up now.

  • Who Let the (Wild) Dogs Out?

    A PAX of four wild dogs (more on that later!) planted the shovel flag and ventured out into the pouring rain at Batteau on this sloppy and somewhat chilly morning. Here’s what I remember, with an assist from EF Hutton

    Mosey to COP on the tennis courts

    • SSH (x20 IC)
    • Don Quixote (x17 IC)
    • Arm Circles (x20 IC)
    • Merkins (x20 IC)
    • LBCs (x17 IC)

    THE VIRAL THANG:

    Mosey to bottom of the stone steps

    Perrito 1-2-3: One partner runs to up the three sets of steps (farmer’s market side) while partner performs exercise: Dips, Jump squats, Plank

    The Dog PAX (AKA The Peoples’ Blimp): Blimp down to the lake with individuals calling out exercises in a round-robin

    • Lunges
    • Three-legged Bear Crawl
    • Broad Jumps
    • Crab Walk
    • Duck Walk
    • Alligator Crawl
    • Backward Lunges

    Step ups at the picnic tables by the big rocks

    • 20 single step ups (OYO)
    • 17 “double” (top of table) step ups (OYO)

    THE EF HUTTON THANG: 

    Partner Carry back up THOIR

    • Partner Carry x2
    • Wheelbarrow x2
    • Broadjump Burpees

    Plankorama, then mosey to Stone House

    Partner Pee On a Tree x 5 Trees (3 Rounds)

    • Merkins
    • Monkey Humpers
    • Carolina Dry Docks

    Partner Dogleg Throws 2×25

    Mary (AKA The Doggy Bag)

    • Box Cutters (IC)
    • Alabama Prom Dates (IC)
    • Merkins (IC)

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

    MOLESKIN

    Wheelbarrow and EF Hutton were at the stone house and were rearing to go when Sippy Cup showed up right on time. Everyone was excited and ready to play in the rain, except of course for THE FERAL DOG LIVING IN THE WOODS  barking incessantly at the PAX.  EF Hutton said he saw a posted sign that said “rescue in progress.”

    ♫ Get back ruffy, get back scruffy. Get back you filthly flea-infested mongrel! ♫

    YHC didn’t see anyone actively attempting a rescue at 5:29AM on a rainy Monday in Forest Hill Park.  YHC didn’t get that close a look but the square-shaped head looked slightly boxer/pitbullish so YHC was only too happy to give the pooch a wide berth.

    While everyone did a great job, the MVP has to go to EF Hutton who partner-carried YHC’s sorry carcass up THOIR at an insane pace, zipping right by Sippy and Wheelbarrow.  As poet laureate Toby Keith once penned:

    EF Hutton might not be as good as he once was
    but EF Hutton is as good once as he ever was.

    While YHC is not exactly sure what is wrong with his foot, doctor’s say it is something called a “Morton’s Neuroma” and when acting up it feels like each step is stepping on a marble in your shoe.  Good times. After walking all over DC yesterday, YHC’s foot wasn’t feeling great and so YHC called EF Hutton while sitting in traffic on the way home last night to see if he could help split the Q. EF not planning to go but was obliging, though feeling rather salty as he was watching his Redskins implode before his eyes at that moment. Timing is everything.

    I also think the whole WILD DOG LIVING IN THE WOODS thing at Batteau has now officially joined it to Dogpile and WDog in the “Brotherhood of Canine-Themed Richmond AOs” if not in name, then in certainly in spirit.

    What a great job by this intrepid four! Special thanks to EF Hutton for helping share the load.  It was an honor to Q / 2!

    Woof woof woof-woof-woof!!

  • Happy New Year!

    22 brave pax made it out this morning in the cold gloom to celebrate the final day of 2016 – and celebrate we did!!!

    Warm Ups: LBC’s, APD’s, Flutter Kicks, Windmills, Helicopters, Imperial Walkers, SSH.

    Steps : Partner up – wheelbarrow up the steps – lunge across the top – jog down. Bear crawl up steps – polar bear across top – jog down. Merkin each step – Russian Solder across the top – jog down.

    Rusty Cage : Sandbag 5 curls, 5 overhead presses – 5 merkins – 5 overhand pull ups – 5 underhand pull ups. Repeat 3 times! Shoulder to shoulder assembly line – stack the sand bags.

    Triple Check : Teams of 3 – partner 1 runs the field and back – partner 2 – Captain Thor ( WW11 situp with an american hammer)- partner 3 – squats. Repeat 3 times.

    Amp Theatre : Dips ladder down steps = 18-1 – Incline Merkin back up 3 incline merkins each step.

    Circle : Burpee Shuffle and Ring of Fire

    First let me say Happy New Year to each of you and thanks for coming out this morning it was a pleasure to lead this fine group. Great job ! Curve ball at the start with the LBC’s instead of SSH – also thanks to Honeydo for reminding me that this was not WDOG but Dogpile this morning 🙂 We jumped right into it attacking the steps – well done.. YHC enjoyed the sandbags from WDOG so much that they made a brief but powerful appearance at the rusty cage this morning. (Great call on these Honeydo – love it brother).. The mumble chatter began during the triple check. Fudd told Dory just run as far as you can and come back and Saab and Toga jumped allover that saying that’s what your dad does….. Toga was wondering if we should call 911 because when Wilson ran down the field he seemed to never come back – it was dark out there we didn’t know if Wilson just decided to lay down and take a nap?? Toga also asked where the mouth of the south was this morning ?? We missed you LabRat.  We seemed to have lost Winston’s during the mossy from the field to the theatre – he twisted his anckle and tapped out. Hope it’s better real soon Winston’s sorry about that bro – not sure why Lockjaw pushed you and Gumbo didn’t yell Goldberg?? Flipdog ripped through the dips ladder with lightning speed short burst dips – atta baby Flipper.. Dory (FNG) crushed the merkins during the ring of fire – well done Dory glad you joined us today! Anybody else see that dad running with his kid this morning – that was awesome we gotta EH those two… Unfortunately Circle K was not feeling well today – YHC had a little surprise for the pax in the form of Cirlce K’s tire – oh well I’m sure that will make it to an AO soon….. Feel better Circle K we missed you out there brother.

    2016 comes to a close in the next few hours. Let’s remember to be thankful for the many blessings we have received. Let’s go into this new year striving to be a better man, better husband, better father, better friend, better boss, better employee. Let’s remember those less fortunate and do what we can as individuals and as a group to make this world a better place. Let’s have a positive YES attitude, let’s choose Love over Hate, and let’s pray that God will help us be the men that he has called us to be! I know one thing I’m gonna give every second of every day every freaken thing I got – cause the way I see it – that’s what living is! There is no way I could do this on my own and so I say thank you to each of you for what you mean to me and the blessings that you are in y life – I am truly grateful and inspired by y’all each and everyday. I look forward to F3RVA 2017!

    Announcements : LBC challenge starts tomorrow – spreadsheet is up! CSAUP – Jan 21 – see  Sippy’s pre blast for details. Circle K is looking for volunteers to man the cookout station/prep the food/drinks/fire if you don’t want to participate in the full workout.

    Thanks to Saab for taking us out this morning. ET’s was a blast – we are taking over that place – love it!

    Happy New Year.

  • Reindeer Games Part 3 “The Finale”

    17 Regulars, including 1 2.0, and 2 returns from Part 1 and 2, put on their antlers one last time to deliver the Reindeer Games finale. The Shovel Flag was planted while Swirly keep a watchful eye by night and the festivities began:

    Mosey to the Carillon circle

    COP

    • SSH x25 IC
    • Invisible Jump Ropes x 20 IC
    • Don Quixotes x 15 IC
    • Crab Cakes x 15 IC
    • LBFC x 15ish IC
    • Arm Circles x 10 small x 5 big IC reverso

    Mosey to the side of the Carillon

    Donner’s Triple Check

    Chestnuts to the Wall
    Lunges up and down the Carillon
    Mtn Climbers
    3 Sets each

    Mosey to the rusty cages

    Blitzen loves the Rusty Cages

    Each PAX completed the following:

    • Burp-ups x 2, 4, 6, 8, 10
    • Jerkins x 2, 4, 6, 8, 10

    Mosey to the field in front of the Carillon

    Rudolph lights to way

    With a partner complete the following:

    • 100 Flutters
    • 150 Jump Squats
    • 200 LBC’s

    One partner is running across the field and back while the other completes the exercise the switch.

    Mosey back to the flag

    1 minute Superman

    Numberama/Namorama

    YHC took us out

    Moleskin

    YHC had been waiting a long time to finally Q at DogPile. He has made the decision over a month ago the best time was on Christmas Eve. Also to get fired up for it, test runs were needed. Thus the reason for the theme and 2 other prior Q’s at DVille and The Creek.

    The mumble chatter was ongoing mainly because LabRat finally decided to show up to one of these but also YHC feels the PAX was doing whatever they could get him off his game. He appreciates the effort!

    Many PAX members showed there disgust (cough Fudd) for doing lunges thus causing them to complete Chestnuts to the wall longer. Oh well they completed them anyways.

    BT point out that YHC was great Rudolph leading the PAX with is bright yellow stocking cap.

    YHC introduced another new exercise today called Burp-ups. This is a standard Burpee done (typically under monkey bars) where you do the Burpee, then when you jump you grab the monkey bar and go straight into a pull up. YHC will definitely be using this again.

    Great job McFalcon Crest! Only second time out and hit the ground running this morning. Hope to see you back soon.

    Announcements

    • CSAUP Saturday Janurary 21st. 9 to 10 mile run with short AO in between. 3 to 4 hour with cook out afterwards. See Circle K and more Pre-blast for details
    • LBC’s Monthly Challenge – Janurary. 10k is the Goal. See link below to sign up!
      https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=656233322
    • Trip to the Appalachian Trail on Dec 28th. Planning 18 to 20 miles, take about 5 hours. Meet at the Gum Spring exit on I64 (exit 159) at 6:30am. See LabRat or TYA for more details.

    YHC would like to thanks all of those that have encourage him to step up and Q at DogPile. 8 month ago when YHC first posting at a Men’s Retreat, he never would have imagine leading a group of men (mostly older and more fit than him) in workouts. Thanks again to all F3RVA PAX Members!

    Merry Christmas and Happy New Year!

    SPIT ON THAT!!!