Tag: Dogpile

14 loyal and strong men gathered this morning @ dogpile and this is how we rolled….

Warmup : SSH, Helicopter, Windmill, EW, AC

Love Hill : Partner up – partner 1 runs to the top of the hill and back partner 2 does exercise up the hill- switch when partner 1 gets back. Exercises are lunges, burpee broad jump, Russian Solder – keep repeating until your team makes it to the top of the hill.

Pull up Station : 5 overhand, 5 chin ups, 10 second hold run to tree and back repeat 3 times.

Curb Crawls – Merkin Ladder; Bear crawl to the curb incline merkin crawl bear back to curb – decline merkin – up to 5 and back down to 1.

Amp Theatre : 5 dips on each step to the bottom – 2 incline merkins on each step back up to the top.

Burpee Shuffle : Run in place until burpee is called out by the pax counter clock wise then do one burpee and back up to the shuffle.

Ring of Fire : 10 merkins/hold plank counter clock wise. 10 workins/hold plank reverse..

Native American  Run : back to flag

Mary : 20  APD’s. 30 6 inches, cross leg lifts 10 each leg, 15 Rosalita’s, 20 Flutter Kicks 50 LBC’s – Superman – 20 count hold.

The flag was a bit soggy in the headlights this morning but the pax was up and ready to roll.. YHC thought warming up in a new spot would be a good idea – did’t turn out too great as most of the pax were on a small hill – my bad guys – luckily there were no turned ankles during warm ups.. We hit love hill first and that got the heart rates up right away. YHC is not sure whether he likes love hill in the dark, in the light, or neither – but going first felt good! There was a little twist to the pull up station with the addition of running to the tree in between sets. This seemed to make some of the pax happy and others groan.. The mumble chatter this morning was rather light except for the occasionally “damn Swirly does not take time for even a 10 count” nope no breaks fella’s – aye… The curb crawls as always sucked as did the burpee shuffle – way to push through it guys.. The (Native American Run) always makes the pax happy and it did not fail to do that today. Gumbo had an intense cramp but pulled through and Aisle 5 tried to give up less than 100 yards from the flag but Sippy would not let him ( he yelled at him shook him smacked him across the face and said for God sakes get a hold of yourself you can do this Aisle 5 !!! And Aisle 5 did it – well done buddy.. Love the pep talk Sippy – although it may not have happened exactly like that 🙂

It’s always a pleasure to lead this group of fine men. I am truly blessed to be a part of this pax and I look forward to it every morning – literally 🙂

Thanks to SAAB for being the official time keeper this morning.

Wilson’s Golf event – May 20 – let’s get some teams signed up – this is a great cause and a super event – I’m looking forward to it!

HoneyDo has found another awesome challenge for us – it’s next spring he will be talking it up – something about a 50k – bring it !!!

BRR : Guys it’s 139 days away – if you have not yet signed up see TYA.

Have a great weekend – Swirly/Corporate – out………

14 Strong Pax gathered on a perfect non-humid 40 degrees for a workout.

COP

Don Qioxote (20x), Helicopters (15x), Imperial Walkers (20x), Merkins (10x), Flutter kicks (25x).

Mosey to the amphitheater for:

1. Alternating Bunny Hop up/run down, Lunge up/run down, Bear Crawl up/run down. Done for 5 minutes total.

2. The Modified Lucky Horeshoe. Same 5 exercises as the lucky horseshoe (Merkins, Storm Squats, Scorpion Dry Docks, WWII sit ups, in place lunges) 20x each exercise, and 5 sets of 20 each in a ladder. However, unlike the lucky horseshoe, there was no running in between exercises. Instead each round was performed on the next higher step, with a run down to the bottom and back up after each round. Once finished, run laps around the amphitheater until everyone has completed.

3. Descending Dip ladder 16 down to 1 starting at the second to top step and ending at the bottom.

Mosey to the pullup bars for:

Partner pullups. Alternate pullups with your partner 1,2,3,4,5, then chin ups back down 5,4,3,2,1. A few last plank exercises including a memorable 6 inches.
Mosey back to flag via the stone steps.
YHC took us out.

Announcements–

2nd F at Ellwood Thompsons from 5-7 pm. Let Flashdance know you are coming.

There are a few spots left for the BRR, talk to TYA. It will be epic!

Moleskin:

Today’s workout was a mishmash of some of my favorites from Orville (bunny hops), Loose Goose (Lucky Horeshow), and Saab (Dip ladder down).

It was a quiet workout today without much mumblechatter, the Pax was either out of breath or in pain. We all agree the Lucky Horseshoe is tough without running. YHC was thankful to BT who prepared the laminated Lucky Horseshoe placard months ago.
YHC will also remember in the future to call on Bleeder when a very long 10 count is needed in a static hold (today it was 6 inches). Way to push us Bleeder. Swirly and Rosie were the first to finish the Horseshoe, and Swirly again was able to do the partner pullups without help. We’ll all get there someday!

Several of the Pax ran the monument ave 10k last week. Honeydo ran it in under 48 minutes. Solid work! He’ll be up with the fast RAMM group soon, I’m sure.

It was nice to have Hardywood back with us after an extended absence, and it was nice to see Guiness’s trademark bottoms up drinking gesture first hand in the COT.

It was a pleasure to lead you all today, men.

On what was forecast to be a cold wet morning,  9 RVA pax and a Raleigh visitor showed up to a beautiful sunny and 70 morning.   Maybe not 70 but the sun came out as this went down:

 

THANG

Warm up DQx20, Arm circles x10 forward and backward

Slaughter starter 20 burpees OYO, SSHx25

Mosey to the pull up bars for the front 9. 3 pull ups, 6 decline merkins and 9 Richard Simmons – repeato x3

Mosey to the amphitheater for an intro to Sally.  “Flower” by Moby.  Start in merkin position, when you hear “Bring Sally up” go up and “Bring Sally down” down, ideally without touching the ground but no shame in going to the ground or to your knees.

Up the steps. 1 left leg step up, 1 right leg,  then 2 left,  2 right,  increasing to the top.  30 dips at the top.

Back down for Sally, this time on your 6. Sally up – 90 degrees, Sally down – 6 inches

Mosey to field for escalating 4 corners.   Corner 1, 10 monkey humpers, corner 2 10 MH, 20 flutter kicks,  corner 3 10 MH, 20 FK, 30 plank Jacks,  corner 4 10 MH, 20 FK, 30 PJ, 40 mountain climbers

Mosey to Carilon for Stairway to seven.  1 burpees, 1 incline merkin at the bottom,  up the steps,  1 squat at the top.   Repeat increasing up to 7 of each.

Mosey back to the pull up bars for the back nine.   Repeat earlier sequence until Q says stop.   3-4 rounds.

Mosey back to parking lot for Mary.  American Hammersx25, Hello Dolliesx25, Alabama prom dates x25, Rosalitas x25, LBCx25.

Moleskin

Glad to show our visitor from Raleigh what has been called “the best AO in F3”.  So many things to do it was my pleasure to lead the PAX for the first time at Dogpile.

The PAX was introduced to Sally in the amphitheater and YHC felt a little pride when Swirly declared he was not a fan of Sally.  The above video inspired YHC and may be a new RVA challenge.  The 20 burpee delayed slaughter starter surprised a few.  Mumblechatter was limited until Sally showed up but everyone pushed through both rounds well.  Someone reminded me that it was a good thing Fudd wasn’t there for YHC’s complicated instructions for the steps.  Winstons pounded through the work and seemed to get faster through the Stairway to 7.

Another great 2nd F at Ellwoods.  As most people say it’s the 1st F that brings men out and the 2nd that keeps them coming.  YHC audited a Lexington, SC AO Tuesday and Corporate got the full report that RVA was well represented.  Successful AO launches this past week.  Back for more this week, Q sign up is full for the front end of the week with the exception of the #SpiderRun.

Hit ‘em well

Rosie

11 gathered on a damp, dark morning for what YHC hoped would be a sufficient beat-down. Here’s what transpired

COT: DQ, SSH, LBC, Flutterkicks, Merkins with escalating Burpees in between

Modified Dora: 150 Merkins, 150 Flutterkicks, while partner runs up Carillon stairs and performs a designated exercise before coming back down

Touch a Tree: 1-3, 4-6, 7-9. Perform stated exercise at each tree. Repetitions correspond with tree number. (Burpees, Merkins, WWII)

Down and up hill: Perform merkin at base, and Burpee at top. Jacob’s ladder from 1 rep to 6 reps.

Field: Squats at each yard line (25, 50, etc). Out and back. Return running backwards. Finish at 8 reps.

Run Loop: Alternate between Merkins (5) and LBC (10) at each marker.

Finish: Burpee (drop and roll) shuffle.

Moleskin:
A number of PAX noted the large police presence as we arrived at the AO. Out of concern there was a fugitive about, we briefly discussed safely securing our car-keys before venturing into the gloom. All pretty much went down as planned with YHC calling some audibles in the interest of time. As we were preparing for the Jacob’s ladder, Sippy demonstrated his PhD-level acumen by quickly deducing which side the PAX would end up. That routine appeared to tire the PAX out a bit which left YHC pleased. Shout out to those who did the entire loop and went back to complete extra stations just everyone could finish together. YHC experienced some insubordination during Burpee shuffle – with some shifting to stop-drop-roll (Swirly-influenced). That said, I commend such initiative…(YHC wondered later if paid Seal Team instructors have to deal with such dissension in the ranks.)

Anyway, we welcomed an FNG courtesy of Garbage Plate. Discussion regarding his vocation as a physician lead to “Malpractice”. Welcome sir and we hope to see you again. (Note: YHC/Q is still mulling this one over…favoring “Call-J” instead…stay tuned, perhaps we can get some help from DK on this)

Good chatting and F3-Corporate planning conducted at ET afterwards.

Saab out

14 Pax showed up in the gloom in perfect 45 degree workout weather.

COP

20x small arm circles each direction

10x helicopters

15x Don Quixote + 5x more stretch

20x Imperial Walkers

30x LBCs

10 burpees OYO.

Mosey to toll booth.

Run across bridge up to the street on the opposite side.  Yo-yo back to the slowest runner until all are at the top of the opposite hill.

Plank and 20 merkins.

Run back down across bridge to toll booth, with 2 burpees at every light pole.

Carry the cross.  Start at the base of the hill near the toll both.  Partner carry up the hill to the brick building. Switch with your partner when you get tired.

Mosey to the pullup bars for partner pullup ladders.  Alternate pullups 1,2,3,4,5, then chin ups back down 5,4,3,2,1.

Mosey to the Carillon for 4 stations of the cross.  Station #1: West grass circle.  Break dancers for 2 minutes.  Station #2: Top of carillon platform. Broad jumps around the carillon-1 lap. Station #3: North end of carillon field. 2 minutes of burpees. Station #4: East grass circle.  Box cutters for 1.5 minutes.

Mosey back to flag.

Announcements.

New workouts: W-Dog at the Carillon starting on April 6 at 5:30 am.  Circus Maximus at Godwin High starting April 7 at 5:30.

EF Hutton requested softball players for his church team.  Talk to him if you are interested.

COT.  YHC took us out.

Moleskin.

For those of you keeping track of miles this month, we covered about 3.2 today during the workout according to his GPS.  Good work, men! Flash Dance mentioned that he felt relatively better this time around, and it was good to see so many pushing it hard back across the bridge.

Welcome back to Blood Test who made his first appearance in a while.  And welcome to The Carpenter who first posted at DaVille on Tuesday.

Compared to the last Bridge run done this winter, we appreciated the warmer weather and relative lack of wind.  Spring is here!

Partner pullups were a clear favorite again.  T-Claps to Swirly and Saab who were able to get through all of the reps unassisted.  YHC is convinced that Swirly’s secret power comes from his loud grunting.  Grunts replaced mumblechatter for everyone during these.

The stations of the cross workout was interrupted by a small white terrier who took a liking to Saab’s face.  Undeterred by the attention, Saab continued to do the break-dancing exercise while the dog licked his forehead.  Way to focus, Saab!

Being the Saturday before Easter, YHC snuck in some Good Friday themes today.  It seems a little sacrilegious to call it a Good Friday themed workout, but some of the workout was borne out of reflection on Jesus’s suffering on the cross.  Not that our suffering could hold a candle to his, partly because he had to go it alone.  It was a pleasure being with you and leading you today, and it was good 2^nd F hanging out with you at E-T afterwords.  Happy Easter, men.

8 strong posted @ Dogpile this morning and  this is how it went down – right after  we all talked about Michigan State and West Virginia going down – wow… March Madness baby!

Warm ups: Helicopters, EW, Windmills, SSH, RS

Pole Smoker Indian Run : 5 pole smokers while pax holds @ 6 inches run to the end of the line. Half way through this exercise  the 6 inches went to 90 degrees …20min of pole smokers.. Mossy to Amp theater ..

Incline Merkin Ladder – up the ladder 1 for each step 1-18..

Dips Ladder down – 1 for each step – 18-1…  Mossy to the pull up bars.

Pull up Station : 5 overhand, 5 underhand, 5 derkins, 5 dips – repeat 3 times… Mossy to the steps..

Steps: Bear crawl up – lunge across, run down, 10 WW11 sit ups – repeat 3 times.. Mossy to Circle..

Circle: Burpee shuffle – run in place until burpee is called out by a member of the pax – then 1 burpee and back to running in place..

Ring of Fire : 10 Merkins – 2 rounds.. Mossy to the Flag for Mary.

Mary: LBC’s, APD’s, Cross leg lifts each leg, American hammer..

So YHC modified this dang workout for HoneyDo out of respect for the fact that he is running in a half marathon tomorrow and wouldn’t you know it dude did not show up… (OH Hell Yeah this is going in the file)!  The pax had to swallow a large amount of pole smokers instead of running this morning – think they may have rather run by the sound of the grunts as we plowed through 20 minutes of those suckers.. HoneyDo you got some splaining to do……

While it was a light crowd this morning it was beautiful in the gloom @ dogpile.. and YHC is thankful for the guys who were able to make it this morning with the energy to  attack the day.

That had to be the most dangerous pole smoker Indian run ever…. Maybe the longest too….

The incline merkin and dip ladder got us nice and warm for the pull up station. Way to push it guys. I know I was giving it all I had on that last round of pull ups – wow my arms are smoked..

Bleeder still recovering from his knee injury was right there with the pax the whole time. Way to push it Bleeder so glad to see you without the bike all week (except for RAMMGEARS).. Glad that recovery is coming along well – dude does not give up – keeps pushing forward (that’s Corporate) fella’s..  While a good portion of the workout was modified as noted earlier there still was a good amount of space covered @ dogpile mostly in mossy form . BT coming off a bum ankle after Splinters 2 on 2 midnight basketball tournament benefited from this.. BT has a nice new special sock from fleet feet to help with the ankle and that seemed to work well for him – way to battle through and comeback strong BT!

Excellent job by all today guys – way to push it… And welcome back Kotter (Garbage Plate) great to have to back with us this morning..

Announcements : Right at the start of announcements the pax heard a (Hi Roger)… Not really although we did hear a Hi Matt come from an fairly young attractive runner. Nobody could figure out who the heck Matt was until Sippy said oh hi… And we all stopped and looked towards Sippy Cup ?? Sippy sheepishly said what? That’s my wife;s friend – seriously it is….. Well played Sippy!

Flash Dance has the Q for April HDHH @ Elwood’s stay tuned…

WDOG – Wed @ Dogpile begins April 6 5:30… April Q slots are filled so if your interested in a Wed Q @ WDOG sign up today…

Oyster took us out with a nice prayer..

Swirly/Corporate

13 RVA regulars and 1 out of towner from Charlotte took advantage of the last day of daylight in the Gloom before the time change.  It was 60 and sunny, perfect for a Dogpile beatdown:

COP: 25 SSH, 24 Merkins, 20 Flutterkicks, 20 IPs, 20 LBCs.  Modified Lindsay (up to 30 not 40) – partner up -1 PAX grabs and holds up partners legs – 1 partner does 20 Derkins then other does 10 Shoulder press, 15 & 15, 20 & 10.  Then switch partners.  Repeato.

THE THANG:   Mosey to bottom of hill past memorial – Guinness 6 pack.  Partners will do total of 125 reps while other runs up the hill to the cirlce and back(similar to Dora 1,2,3).  125 signifying calories in a bottle of Guinness. 6 being a reasonable amount of Guinness for St Pattys day later this week

First Round – Merkins , 2nd round – Boxcutters, 3rd – Jump Squats , 4th round – Carolina Dry Docks, 5th Round – Flutterkick.  Last one PAX chose to drink responsibly – only half of the last but it goes down the hardest – 65 Tuckjumps

Mosey to Pull up bars – 5 Pull ups, 10 Dips, 15 Underhand pull ups.  Repeato but increase each by 5.

Mosey to Hill for Jacobs Ladder.  Then mosey back to the flag for some Honeymoon suite to finish- APDs, Monkey Humpers, & finish on pickle pounders.  Finish with COT.

Moleskin – Great work by all today PAX. Cotters to Chum Bucket, Goldberg, and Blood Test.  Glad to have you guys back at Dogpile.  Also great to see Gumbo post to his 1st dogpile.  The Lindsay while holding the partner’s legs was not well received.  YHC was not sure if it was because of difficulty, discomfort of being heels above head for 2-3 minutes each, or a combination of both.  Or alternatively that YHC chose to not man up to a full Lindsay count of 40, not 30.  Only one way to find out, stay tuned…

TClaps for Guinness for informing RVA that he was going to be in town.  YHC took this as inspiration for the Healthy Guinness 6 pack idea.  If the PAX did not enjoy YHC’s idea then please blame Guinness. Great to have you out again and to have The Farm up this week as well.

Some of the PAX struggled to run straight after the Jump squats and the TuckJumps, even to 65, had the PAX smoked.  Saab got into a rhythm on those though and knocked them out the fastest.

Finishing with the Honeymoon suite ended up with juvenile mumblechatter, especially without Doner Kabab to demonstrate Monkey Humper technique.  I sense the need for a YouTube video demo…

Guinness shared with the PAX some facts on the brewer along with some history on Ireland. Several made it to ETs afterwards for some coffee and 2nd F while Chum went on to double dip.

For those doing the 100 mile challenge – mileage count for this AM is 2.

Announcements:  New AOs starting in April.  DaVille and W-Dog.  HDHH is this Wednesday out at Atlee for brief AO test then homebrews at the Ratskellar, aka Lab Rats place.  6 months from today the 2 BRR teams will be finishing up in Asheville. Talk to TYA if you want to join as spots are still available.

 

A crew of 9 descended upon Dogwood Dell on a chilly Saturday for a mixed bag of beatdowns. This is what transpired

COT: DQ’s, SSH, Flutter Kicks, LBCs, Merkins

Carillon: Top to bottom…Merkins at top, WWIIs at bottom. Extended the distance at the bottom a bit to promote more running

Touch a Tree: Touch tree and perform exercise that corresponds with tree number. First round (trees 1-3) – Burpees. Second round (trees 4-6) – Merkins.

Amphitheater: Standing jump up to each tier with 3 squats between each. Descending: Gerkins (18 down to 1)

Up and down hill: Partner performs flutter kicks while other runs up hill and completes 3 burpees. 3 rounds.

Curb crawl: backwards and forwards curb crawl with 5 merkins/derkins on each curb while partner runs pipeline loop

Run to street light, 10 merkins, run to next light, etc…(4 stops total)

Indian Run from pump house all the way back to field. Finished with a few minutes of mary.

Moleskin
Wilson was in fine form again. Upon the first pause during instructions at the Carillon, he took off to gain his usual lead. Q had no choice but to end the instruction there and tell everyone to just follow Wilson. Instructions during touch a tree evolved into an extensive Q & A session (guess who). YHC can’t fully attest to what or how many exercises everyone performed at trees 4, 5, and 6.

At the Amphitheater, descending Derkins appeared to take the wind out of everyone – particularly Wilson…forcing several who were down-wind (YHC) to move more promptly to the next tier.

Most everyone seemed to agree that their pecs were smoked from all the merkins. YHC enjoyed the extended Indian Run from the pump house, up Love Hill, all the way back to the field. Way to push it Aisle 5!

We broke promptly. Splinter and Rosie were departing to double-dip (note Corporate Challenge…way to go gentlemen), while others had to adjourn for other family commitments…or rest one’s back on a heating pad (Saab). YHC reminded Mr Rogers that his handle is not long for this world (but it will NOT be Minotaur).

Saab abides

If you were at today’s workout, just the title has planted an insidious  song in your head.  In case you weren’t, the video will help you catch the vibe.

COP

20x Russian Soldiers

10x Don Quixotes

10x Don Quixotes (focusing on getting the extra stretch)

Arm circles

20x Imperial Walkers

30x LBCs

2x Plank walk outs

10x Merkins

Head to the amphitheater for the Cupid Shuffle.  Play the Cupid Shuffle.  Start in Decline plank.  For every “down, down” do 2 merkins.  For every “to the left” or “to the right”, move in the appropriate direction maintaining plank.  For “now kick” alternate kicking legs up in the air.  When you hear “now walk it by yourself” spin around to do the opposite form of plank (decline to incline, or incline to decline).  Maintain this form of plank and follow directions until the next “walk it by yourself.”

Head around the back of the amphitheater for touch a tree.  Balls to the wall while partner runs down and up the bowl and touches 3 trees. Flapjack.

Clockwork Merkins.  Start on one hill and do 1 set of 5x5x5x5 clockwork merkins.  Run to other hill and do the same.  Run back to start.

Mosey down love hill and to the base of the pipe.  LBCs while waiting for the six.

Half-pipe Dora 123.  Exercises: 100 (decline merkins), 200 (squats), 300 (LBCs).  Run up half of the pipe turn left and turn left again on the trail to meet your partner.

The pipe.  Run up the pipe to the parallel bars and hold yourself up while waiting for the six.

Partner Pullup ladders.  Partner up and either do pullups or cheer/assist your partner. Alternate after every set.  Sets of 1,2,3,4,5 pullups.  Then sets of 5,4,3,2,1 chin ups.

Mosey back to amphitheater for Pac-Man.  Swirley and Saab were the Pac-Men and were both gobbled up by the ghosts.

 Ring of Fire. 10x Merkins one time around.

Mosey back to flag.

COT.

Moleskin.

Today was YHC’s 1-year anniversary in F3.  You can check out that workout here.  http://f3nation.com/2015/02/28/amphitheater-highlights-johnny-cash/

Swirly led the workout 1 year ago, and although many of the details are now foggy, there were a few things that stood out from that first workout.  I remember being kind of confused during the COP, but eventually getting it.  I remember Toga clueing me in to some of the lingo during the beast in order to help me keep up.  When I saw Toga and Fudd crushing the Beast, basically diving into the snow as fast as possible in order to do their exercises, I was impressed.  The multiple sets of 6 merkins were impossible!  Another thing I remember—Swirly was kind of slow!  I also don’t think I was able to do more than 1 pullup.  Lastly, we did the ring of fire at the base of the amphitheater, and my hands were freezing in the snow, but the singing was fun.  I think my range of motion was about 2 inches for those last 5 merkins.  I was certainly pushed physically, but also welcomed.  In looking back, I can’t believe that that workout took a whole hour to do!  We’ve come a long way, men!

As a good scientist, there were some experimental aspects to this workout–

There was lots of mumblechatter today about the Cupid Shuffle.  YHC promises that this is not on his normal playlist!  4 minutes is a long time to plank, and the music certainly helped us all push through it, cheesy as it was.

The Half-Pipe Dora 1-2-3 was inspired by Honeydo’s Dogpile workout a couple of months ago where he had us running on a hilly section of road.   Not much mumblechatter, except from Lab Rat when YHC gave some general guidance about keeping form on squats.  Flashdance was clearly dazed after running up the pipe the last time and had to be given instructions on how to give a 20 count.  EF Hutton, also underestimated steepness of the pipe and fizzled out before the end.

Pullup ladders were a clear hit, as the groaning reached new heights.  Swirly suggested doing a hang as a part of the last set—good idea.  We will definitely see those again.

Other notes:  We welcomed Early Bird, joining us from DC today.  Swirly, did he beat you to the AO and live up to his namesake?Saab gashed his shin in Pac-Man and had a nice wound, Swirly’s trail shoes are now toast, and the rendition of Ring of Fire was raucous and echo-ey in the amphitheater—thanks Toga for leading us again like you did a year ago.  It was great to have you back at Dogpile.

Brothers—F3 has been one of the highlights of my last year, and I am so grateful that J’Ville EH’d me a little over a year ago.   Here’s to many more years in the gloom!