Tag: Dogpile

12 regulars plus 2 LIFO’s came together with joy in their hearts to tackle another rendition of the best 60 minutes of any Saturday, affectionately known as Dogpile.  Here is how we move 60, the F3 way:

Warmup:

-1 mile jog. AKA, Dodge BoBo

COP

• SSH
• Ball Dippers
• Don Quixote
• Imperial Walkers
• Arm Circles
• Merkins
• LBC
• Crab Cakes

THANG

• “8 is enough was already taken, but 11’s is ridiculous, so 8 seems like about the right number”:  11’s reduced to 8’s, pullups and booya merkins with a partner.
• F3 Relay Race:  pick teams of 7, relay race performing some F3 favorites.  Course was bear crawl to first cone, do 10 merkins (Sippy Cup style).  Run backwards to 2nd cone, 10 2-count crab cakes (opt out 4-count flutter kicks).  Crab Walk to 3rd cone, sprint back.  Winning team members got to choose ab exercises to perform rapid style.  Also, winning team had the option of watching losing team perform said exercises, but they joined in the fun anyways.  Seriously though, who could stay away from Offshore calling “Upright Alabama Prom Dates”?
• Ring of Fire: Speed thru a round of ring of fire while cones were collected from relay race.

NMS

Lab Rat didnt want to hear complaints about the cold this morning, even though it wasnt nearly as cold as the morning previous.  So the plan was to keep moving a majority of the time to keep the blood pumping.  He also had been missing the pre-workout jog around the AO from the run-a-mile challenge, so decided that would be a perfect way to kick things off.  Had Lab Rat known that Bobo would be waiting for us at the bottom of the hill, he may have picked a different route.  To keep the pax together, once somebody got to running beside the Q for a minute, they were sent to collect the six.  This seemed to work perfectly, only to find out that later at breakfast, the Q had inadvertantly snubbed Saab, who was trying to provide Lab Rat with mumblechatter.  Whoopsies!  Lab Rat promises to be all ears tomorrow during trail run.  The pax was excited to see Upchuck coming from Carillon to find us as we neared the end of the loop.

As soon as we had circled up, another surprise LIFO was Hardywood, who fell asleep  before setting the alarm last night.  He made the correct decision to take a little abuse for being LIFO instead of regretting missing all together.  AYE!  Being that the pax was now complete, we could actually get some work done.  YHC tried to keep the exercises moving at a pretty good clip without taking too much time in between.  Several pax members broke out into song during the 2nd half of COP, which the Q encouraged to keep going, especially during the double time Imperial Walkers (hard to do).

Hardywood had us do 11’s a few weeks ago (heck, could have been last week) at Rusty Cage with pullups and Booyah merkins.  YHC thought those two made a glorious combination of struggle and pain, but decided 8’s were a little less of an insane number.  YHC got to partner with Sippy Cup, who is guaranteed to make his partner either practice great form or self loathing.  Lab Rat took the former, and it dang near killed him.  Lately, the rusty cage is veiled in pitch black, so YHC cannot comment on anybody else, however much grunting and groaning was to be heard, so he is sure good work was performed.

The relay race was a little tough to get going due to excessive instructions and a lack of a dry erase board.  When the pax saw the cones, nervous mumblechatter concerning “Bronson” was heard, and sighs of relief woke the neighbors when the Q gave the negative.  Besides the slow start, YHC believes it was a success.  YHC picked the “Chiropractic Duo” as captains so that they were assured to be on different teams.  We wouldnt want them putting their spines together and forming of some weird Wonder Twins stuff to give an unfair advantage.  They both showed extremely poor judgement by picking Lab Rat last, however (hello middle school, I missed you).  Pax members left it all on the field for their team, and it showed, as team Flash barely nudged out Team Flip.  Helix almost ran down Offshore in the end, though.  It pays to be a winner, so Team Flash got to call out what were supposed to be rapid fire ab exercises, which was going fine until we got to Upchuck and his 5 minutes of 6 inches.  Offshore brought the house down with his signature “Upright Alabama Prom dates”.

2nd F was in full form today, with most pax members filling up ET’s.  Thanks for the hard work this morning, gentlemen!

Lab Rat out.

 

Announcements:

-HDHH at Triple Crossing on Foushee Street this Wednesday.  This is the original, not the new one.

-Short and long trail runs on the docket in the morning.  Come out and join the fun.

“We cannot become what we need by remaining what we are.” John C. Maxwell

This my friends is the year of the RAT. On this day in the tenth day of December, there was much to celebrate.  One of our own was accomplishing a major life goal in the midst of balancing career, family and unbelievable amount of mumble chatter. 20 warriors braved the arctic tundra to dance with the polar bear.

The Thang:

COP SSH, Imperial Walker, LBC, FM, Split Jacks X 20, Merkin X 10

Gimme Some Credit – Did you know it takes 120 credits to graduate with a bachelors degree?  Compete 6 rounds of the following:  10 polar bears, run to bottom of the hill, 10 broad jump burpees, run back to the top and start over.

Billy Madison  – Billy went back to school, even when it was tough to complete 12 grades. Complete 4 rounds with a partner of the following. One partner balls to the wall, other partner runs to top of the Carillon and completes 12 two-count American Hammers. Once complete, switch it up for four rounds.

Old Man Kenney – Partner up.  One partner crab walks, other partner runs towards them.  Once caught switch places.  Continue crab walk while other partner runs back to start, then back to partner and switch until crab walk length of the field.

Lindsey – Dips & LBC

Commencement Walk – Partner up and wheel barrow across the stage.

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

Moleskin:  Today was all about celebrating Lab Rat. This exceptional man went back to school after a 13 year hiatus to complete is Bachelors degree in Economics from VCU. YHC barely made it through with no kids, mortgage, wife or job.  To complete school with a full plate of life deserves a major T-Claps.

This morning leaned towards the cooler side of the thermostat, which makes it even more impressive that 20 of the finest men in Richmond fought off the fartsack. Welcome back Wilson.

News: Swirly is planning an epic CSAUP on Jany 21st.  Stay tuned for a pre-blast and start training now.

Everyone is pretty good at life when it’s easy, YHC is far more interested in the resilience of your character when it’s not.

Be super.

Hardywood

22 Stallions hit Mighty Mick’s AO with Hearts On Fire for a 40^th Anniversary Rocky beatdown.

EF downed some raw eggs and planted the flag, here’s how it went down.

Mosey to circle

COP

• Invisible Jump Rope
• Cuff & Link Squats
• Knockout Merkins
• Philadelphia Dry Docks
• Mountain Climbers
• Southpaw Shuffle
• Butkis

Mosey to Amphitheatre

ROCKY

In Rocky, the World Champion, Apollo Creed, gave an unknown a shot at the title.  Little did Apollo know, Rocky Balboa had the heart of a lion and a jaw made of iron.  Few gave Rocky a chance until suddenly in the first round Rocky knocked down the champ on his way to a grueling 15 round split decision.  Rocky trained by doing sit-ups, merkins, military presses, and pounding slabs of meat.

• Pound That Meat – Drop for 5 Burpees
• Merkins and World War II Sit-ups (1/14, 2/13, 3/12, ….14/1)
• Pound That Meat

ROCKY II

In Rocky II, after being called a fraud Apollo taunted Rocky into a rematch, out to prove that the first fight was a fluke.  Rocky’s trainer Mick knew that in order to win Rocky would need to confuse the champ by fighting right handed and using speed to avoid a beating like the first.  In order to develop speed and agility, Mick had Rocky chase chickens until he could catch one.

Eat Lighting and Crap Thunder – Chase the Chicken down the field

• Round 1 – Bear Crawl (1s) vs Crawl Bear (2s), flip
• Round 2 – Crab Walk F (1s) vs. Crab Walk B (2s), flip
• Round 3 – Run (1s) vs. Back pedal (2s), flip

ROCKY III

In Rocky III, after mowing down a series of lesser opponents, a challenger by the name of Clubber Lang stalked Rocky demanding a shot at the title. After Lang insulted Rocky’s wife Adrian the match was set.  On his way to the ring Rocky’s manager Mick suffered a heart attack.  Distracted by Mick’s absence the Champ was dominated.  After a pep talk by Adrian, Rocky finally regained his will to fight.  In order to beat the much bigger and stronger fighter, Rocky enlisted his now friend Apollo to train with him.  To beat Lang, Rocky would need to wear him down with quickness and finesse.  Rocky learned to float around the ring and built his endurance by practicing footwork with Apollo, swimming, and racing on the beach.

• Side Shuffle
• Bearcrawl
• Side Shuffle
• Sprint
• Repeato

ROCKY IV

In Rocky IV, Apollo came out of retirement to face the Russian amateur champion in an exhibition fight.  To Rocky’s horror, Apollo was killed by the giant Russian.  Against Adrian’s wishes Rocky traveled to Russia to train and seek revenge for his fallen friend.  Ivan Drago was a machine fueled by the best Russian technology, training methods, and PEDs.  Rocky was fueled by anger.  To train Rocky went old school, running up mountains, pulling a sled, slinging rocks, chopping wood, and doing the craziest pole smokers you’ve ever seen.

• American Hammers vs. Russian Twists – Sippy Cup FTW
• Rusty Cage – 3 Rounds 10 pullups/ 10 WWII Sit-ups

In Rocky II, Rocky’s training culminated with Rocky leading the PAX on a run through Philadelphia ending on top of the Metropolitan Museum of Art.

• Run around AO ending on top of Carillon.

MOLESKIN

YHC has been a fan of the Rocky series ever since he can remember.  YHC’s birthday wish at the age of 5 was to go to the theater and see Rocky IV.  While age 5 was perhaps a bit young to witness such violence, it was the perfect age for a young EFH to develop a sense of American pride and determination.  It was YHC’s hope that today’s workout and homage to Rocky would also pay tribute to the foundations of F3.  While Rocky always had tough opponents in the ring it was his ability to overcome his inner self telling him to quit or give up that made him special.  No one could ever match Rocky’s heart.  F3 men have that same heart and ability to push themselves beyond what their bodies want to do.  Thanks to all for indulging YHC today and your patience as YHC set up each exercise.  Note to YHC, 10 years from now on the 50^th anniversary YHC will borrow a real chicken from DK and find some slabs of beef for the PAX to pound.  Special shout out to any PAX that got every reference.  Cuff and Link were?

ANNOUNCEMENTS

• Keep EHing your Tidewater connections – Rosie is leading the PAX down for the last Saturday
• Good Luck to Bear Creek 10 milers tomorrow
• Continued prayers for Toga’s and Abacus’s families

COT

“You, me, nobody is gonna hit as hard as life, but it ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward.  How much you can take and keep moving forward.  That’s how winning is done.”  Rocky speaking to his son in Rocky Balboa

EF Hutton Has Spoken

16 strong and faithful posted to Dogpile for this perfect Fall morning to break free from the tryptophan comas, work off the turkey, stuffing, pie and other excess and to help YHC celebrate his 38th birthday.  It went a little something like this:

Mosey down the road past the field and to the far circle for COP:

• SSH x19 IC
• Arm circles x19 IC forward (10 small; 9 large); then reverse
• DQs x10 Swirly slo-mo style
• Imperial walkers x19 IC
• Merkins x19 IC
• LBCs x38 IC

Mosey to the bottom of the hill for what YHC called .38 Special.  4 rounds of partner exercises.  Partner 1 performs exercise at bottom of the hill while Partner 2 runs up the hill to touch the curb of the circle and back.  Plank-o-rama between rounds to wait for the six and stay together. Exercises were:

• Burpees x38
• Jump Squats x76
• Merkins x114
• Box cutters x152

Mosey down and around the back of Dogpile to the base of pipeline hill.  Pause under the street light for a Swirly-type “10-count” – Merkins x19 IC and Flutter Kicks x19 IC.

Mosey past the Pump House and up to the bridge for .38 special bridge-style. Start at the first lamp-post and perform 2 burpees at each lamp-post all the way across the bridge for 19 lamp-posts.  At 19th lamp-post perform 2 burpees and 2 merkins then return to the beginning of the bridge performing 2 merkins at each lamp-post.  Plank up and Al Gore waiting for the six.

Mosey to brick house for 38 donkey-kicks.

Mosey back to the SF and perform 10 Merkins OYO.

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

NMS:

What a great morning to join my F3 brothers for a beatdown to get the blood flowing, feel alive and get stronger.  As I said in my prayer, I am so thankful for all the many blessings the good Lord has given me, including bringing me (through Rosie’s headlocking) into the F3RVA family.  It truly inspires me to be a better man every day, and not just physically. My outlook on everything has changed.  I feel better about myself than I have in a long time.  I attack every challenge with renewed confidence.  I handle my stress by looking forward to working out each morning and enjoying the fellowship with all of you. And, I am more patient and focused on enjoying every minute with my kids.  It is all about perspective and F3 has changed my perspective tremendously in just 9 months.  Thank you all!  I am grateful.

Enjoy the rest of your holiday weekend.  I hope you are able to spend time with friends and family and enjoy doing what you love this weekend.  I know I will.

Continue to attack and own every day as men of F3 RVA!

No more Gumbo for you!

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.