Tag: Dogpile

Lucky 13 attacked the Dogpile as follows

COT – 25 SSH, 15 Don Quixotes, 10 Russian Soldiers, Arm Circles – forward and reverse

Mosey over to the Carillon – Partner up!

Run to the top of the platform – 20 merkins

Run down and fireman carry to the end of the brick walk – 20 squat jumps

Repeat

Mosey to the side of the Carillon – Find a Tree!

Round 1 – Freddy Mercurys while the other partner finds 3 trees, swap roles

Round 2 – Scorpion Dry Docks while the other partner finds 8 new trees, swap roles

Back to the pull up bars:

Round 1 – 10 pull ups, 25 pole smokers, 10 dips

Round 2 – 8 pull ups, 25 pole smokers, 8 dips

Round 3 – pull ups to failure, 25 pole smokers, dips to failure

Pick up the trail and head down the pipeline to the road – on your six and do 35 LBC and flip and do a ring of fire.

Face up the hill on the road – sprint to two light posts, recover, sprint to two more light posts uphill

Mosey back downhill to the pump station for Triple Check – Merkins, Flutter Kicks, and Run up the hill to the fence.  Progress through the cycle twice.

Over to Love Hill and make your way to the top with lunges, walk out merkins, and bear crawl.

Back to the VSF where Saab took us out.

NMM

Spring is in the air and YHC felt pounds lighter without all of the winter gear.  The AO was jamming as Swirly was updating the corporate policy on noise control.  Mumble chatter was aplenty as Aisle 5 announced that now that he had “Respect and a new body” he could drink much more.  Fudd came in hot with a few seconds to spare and it was time to workout.

Coming down the pipeline we startled a pack of deer grazing.  Pretty cool.

The partner workouts throughout today’s workout were getting to Wilson due to the odd numbers but he kept it under control.  Order was restored to the universe when Fudd needed to depart for class and we had an even number of Pax.

We came across another group working out in the AO, however we were skeptical.  From a far, their boxcutters looked like Os.  Oh well.

Coffee at Ellwood Thompson’s.  Lot’s of good discussion, bonding, and 2nd F.  By the way, ET has a beer and wine bar.

 

10 brave men turned out for Dogpile this very cold morning…

COT: Windmills, EW,  Russian Solders, APD, Flutter Kicks, AC.

Track with a Twist : run track – stop at each obstacle  5 merkins, next obstacle  10 LBC’s  repeat at each obstacle all the way around the track accept for pull up bars, rings, monkey bars (there do 5 pullups) @ the rope climb (climb the rope).. Mossy…..

Bridge run: Run the bridge up the hill to the first street – 10 burpees – run back down the bridge up the hill – 25 LBC’s. Mossy….

Amp Theatre : Dips ladder on the steps  – 1-18 and back down to 1

Ring of Fire – 10 merkins each while pax planks . Mossy to the flag.

Yep lot’s of running….

Moleskin :

The wind was popping as YHC planted the flag this morning in the gloom. With the parking lot being taped off YHC planted the flag to the side where it was planted last week… YHC blew his horn to notify Oyster he was parked in the wrong place. (Way to be paying attention Oyster)… Splinter got out of his car which I believe was Mrs Splinters car bobbing his head – walking like a man who just crushed his budget numbers 🙂 and reported to YHC that he was rocking out in the car to some rap music so he could get jacked up for the morning workout! YHC was jamming some rap himself and after hearing the news from Splinter  knew the pax was going to attack this workout – love it!

Sippy crushed it on the track with YHC, BT, Saab, Splinter not to far behind… On the bridge run BT reported that we almost lost Lockjaw because the wind was wiping those 1987 workout pants so hard that they became more like a parachute than pants… Luckily he was able to keep his feet on the ground. Viral had some bad Chipotle last night – so he had to take a pass on the bridge run – Viral do you not get Wilson’s tweets ? He has been warning everyone daily about the dangers of eating Chipolte dude… (Glad you recovered buddy) ..

The dips ladder hurt a lot more than expected – lots of moaning and groaning during that exercise.. Great job banging those out guys.. My triceps are throbbing as I type this…

Splinter took us out and some of the pax headed to Ellwood’s for coffee and a delicious breakfast where they got the chance to meet Mrs Swirly who it seems is always shopping @ Ellwood’s…. For a moment BT thought we were being to loud and were about to get slammed by another women this week, but Mrs Swirly politely introduced herself as Chip’s wife and nobody knew who the hell she was talking about…  We also ran into our good friend TYA @ Ellwood’s – imagine that – dude lives @ that place man – it seems Elwood’s is the place to be in RVA … As we were leaving Saab mentioned something about telling us a nude beach story – so stay tuned for that one….

Great job by the pax this morning – much more running  in this Swirly Q. Shout out to Flashdance for pushing hard – way to go Flashdance – Corporate see’s you man – keep it up! This is the first time YHC has Q’d three times in a week – that’s no joke – my hat’s off to those of you that have done that duty before..

Announcements :

100 mile challenge – 200 for bikers – Lockjaw leading the charge…

BRR – see TYA if interested..

Interested in Qing – reach out and we will help you get started ..

I am blessed to be part of a group of such fine men. Thank you all for allowing me to be a part of F3RVA..

Swirly/Corporate

 

15 strong posted to “the best AO in all of F3 Nation” on a frosty Saturday morning. The PAX had to assemble in a different area of the parking lot because of obstructions but everyone met up for a old fashioned beatdown:

THE THANG:
Mosey to circle for COP:  30 SSH, 15 Merkins, 20 Flutterkicks, 20 IPs

Mosey to Boulevard for Burpee Road: Run up the Blvd and do 2 Burpees per lamppost.  Cross and head back at break in road and come back with 2 burpees until back at start of memorial field.

Mosey to side of Carillon for newest iteration of Touch a Tree:  Touch a Tree – Tag a Partner:

Partner up.  1 goes out to touch set # of trees while other does exercise until partner returns.  Switch and other one runs and T-A-T.

Round 1:  5 Trees – Donkey Kicks, Round 2 – 10 Trees – Carolina Dry Docs,  Round 3:  12 Trees – Boxcutters

Mosey to Amphitheater:  Decline plank down the steps in unison.  25 LBCs IC at bottom.  Then scale back up steps – 5 Decline Merkins each step until back at top of Amphitheater.

Mosey to Love Hill:  Partner up again – alternate run & exercise.  Lunges, Broad Jumps, walk-out merkins.

Mosey back to Flag, 1 extra min of Freddy Mercurys.  COT.

NMM:

Pleasure to lead a large 15 strong PAX this AM.  The PAX got a lot in during the beatdown and covered a lot of ground.  The 40+ burpees during Burpee road got everyone off to a strong start.

The Touch a Tree – Tag a Partner worked out better than YHC had anticipated even though some PAX varied in their methods of tracking down “available” trees as instructions dictated not touching the same tree twice.  On the mosey over to the Amphitheater there was mumblechatter about whether this TAT-TAP had been properly  F3 Corp approved.  Luckily YHC had obtained the requisite approval from Swirly at RAMM the day before.  Sippy decided to do 20 trees on the last round and YHC tried to tell him but alas Sippy was going too fast for YHC to catch him.

The extended planks down the amphitheater steps were hard, maybe Offshore can show the PAX more about this “plank-off” YHC has been hearing about. T-Claps to Wilson for providing extra motivation to Lockjaw during the decline merkins up the steps.  Whatever it takes to inspire!  YHC was impressed how all the PAX burned through those 90 decline merkins in short order.  This week has been heavy on the merkins.  Flipper put in a strong showing at I believe his first dogpile.  For some reason Splinter and Rosie sprinted back from Love Hill to the flag at the end.

Announcements:  Swirly has Q on Monday after the Superbowl.  Attendance will be recorded…

 

 

13 maintained the fortitude to crawl out of their respect fartsacks and show up for a 6:00am workout at Dogwood Dell. Included a PAX from Charlotte and Chesney for his fairwell beatdown before he departs Richmond. This is how it went down.

Mosey to a circle: SSHx30, DQx20, Squatsx20, LBCx30, Merkinsx20
Carillon Stairs: 10 Merkins (bottom), 20 WWII Situps (Top) – 3 rounds
Touch a Tree (Variation): PAX does Merkins at each tree. Merkin count corresponds to tree number you are at (1, 2, 3…). 3 Rounds (3 trees, 6 trees, 10 trees)
Amphitheatre: From bottom to top…Progressive dips corresponding to each level. Standing-jump to next level. From Top to Bottom…progressive Derkins on way down.
Field: Run suicides to 25, 50, 75, 100 yard line. At each point perform a squat jump. Increase count with each turnaround point.
Pull Up Bars: Two sets of pullups (5) and “horizontal” pullups (5)
7 minutes of Mary….

Moleskin:
Saab struggled with his cadence – particularly during the Merkins. He is re-thinking those lessons he received from Lockjaw. Progressive Merkins back-down the amphitheatre seemed like a good idea at the time. As HoneyDo said near the end, “it may as well be a million.” Should have just kept it at 1 each step. Consensus was triceps were too burned on the going up trip. Swirly, however, made it look easy and appeared to be the one to complete all steps. Awesome job Swirly!

Field turned out to be too icy for proper suicides so Q called it after one iteration. Moseyed to the pull up bars before finishing up with 7 MMM. Charlotte PAX said it was one of the better workouts he had attended. He also had his first exposure to the Alabama Prom Date (in name only I presume) and quickly found the humor in it.

We all bid a fond farewell to Chesney….Save travels

Saab abides….

It is said that as many days as there are in the whole journey, so many are the men and horses that stand along the road, each horse and man at the interval of a day’s journey; and these are stayed neither by snow nor rain nor heat nor darkness from accomplishing their appointed course with all speed.

— Herodotus

The THANG

Mosey to the circle with snow shovels in hand for a snowy COP.  Dig out a spot for 25x SSH, 20x Russian Soldiers, 10x Merkins.

Starting at the road circle, scoop a shovelful of snow and run to center of circle, dumping it there, run back to starting place.  Repeato ~15x.

Mosey to center of circle.  Shovel to make the mound larger, and then, Bearcrawl from the edge of the circle to the mound and then do 5 Derkins with feet on the mound.  Bear Crawl back to edge.  Repeato 3x.

10x slow bending squats with shovel overhead.  10 x slow bending squats with shovel overhead filled with snow.  Al Gore with Shovels at shoulder level gripping and pulling apart hands until the 2^nd crew arrived.

Split up onto groups.  2 guys run around circle while the rest build up the mound. Swap roles.

Mosey with shovels to the area west of the carillon for Touch a Tree.  Touch 3 trees, then 5, then 10 trees each time returning to starting position and planking.

Mosey to pullup bars and plant shovels.  Navigate the trail down the pipe to the road.  100 LBCs OYO.  Run up the pipe to the pullup bars and hold body aloft on parallel bars until all PAX arrive.

Down under pullups to failure on parallel bars.  Plank, 10x Merkins in Cadence.  Down under pullups to failure. Plank, 8x Merkins in Cadence.  Down under pullups to failure. Plank.

Mosey the area behind the amphitheater.  20 Donkey kicks on the stone wall followed by balls to the wall while we wait for all of the sleds to be gathered and the last 2 Pax to arrive.

Sledding on Jacob’s bowl.  Sled down, run up opposite side for 4 minutes.

Mosey back to flag for COT.

Moleskin

Unlike many workouts, the adventures began before the workout started.

YHC arrived on foot about 15 minutes early to Dogpile this morning to see one car in the lot waiting and a Woodfin truck, Swirly’s, leaving the AO (more on this later).  The other vehicle, belonging to Circle K was a nice shelter from the snow and ice while we waited for the rest of the Pax to arrive.  Circle K stopped by 7-11 on the way in and said the cashier was mystified that he was on his way to an outdoor workout.

Just before 6, Splinter and Honeydo arrived, and we started the workout on time with our shovelfest.

About 8 minutes in, a clown car of Saab, Lockjaw, Fudd, and Offshore pulled in and joined us.  TYA and Swirly came 40 minutes later and participated in the donkey kicks and sledding.

It turns out that Swirly had left the AO in order to rescue TYA, who had ended up in a ditch.  He didn’t make it very far from his house, only getting a few yards up his street before sliding off the road into a ditch.  TYA was the only one who braved the elements in a small, non 4×4 vehicle.  Foolhardy New Englander!  Anyway, using a tow strap Swirly eventually was able to pull him out and they were able to get his car back into the driveway.  He will get some grief from M TYA for this one.

Attire:  It was interesting to see how the PAX dressed for the snowy conditions.  Honeydo came robed in his military fatigues, but most PAX wore snow pants and ski gear as well as boots.  YHC wore running attire, running shoes and thick wool socks, which were great for mobility but NOT insulated enough once we stopped moving.  TYA came with plastic grocery bags tied around his ankles that inflated somewhat when the wind caught them just the right way.  Hmm.

Audibles.  YHC was not planning on running up and down the pipe due to darkness, but the snow made the trail completely visible, and beckoned to him.  Fudd did not approve of this decision, but we made it out okay, except for one spill.  Also, the pullup bars were slick with ice and impossible to grip, so we, at Fudd’s suggestion did down under pullups instead.

Spills.  Despite the slick conditions, only two PAX bit it during the workout as far as YHC is aware. Splinter took a fall on the trail, and YHC fell down a few feet from the flag at the end of the workout.

Fellowship.  The conditions were harsh, but everyone was in a good mood after the workout.  In fact, everyone stuck around for at least 15 minutes in the cold to catch up. At one point, we all realized how crazy we were and retreated to our cars.  Even YHC opted for a ride home–thanks Saab!

Crazy.  YHC’s M commented last night that “you’ve finally found a group of guys as crazy about working out as you.”  I concur and am still amazed that 10 of us showed in snow ice and wind.  This week should be a fun one too.

Announcements.  It looks like a group is meeting on Sunday at 7 at Tuckahoe Elementary for an impromptu workout. Check with Saab or TYA for details

13 strong showed up in the gloom this breezy Saturday morning ready to go!

COT : 25 SSH, 20 IW, 15 windmills, 20 AC

Mossy to the Carillon full field for :  The Beast – 6 reps of exercise 6 @ the 25, 50 and 25 yard lines up and back to the starting line. 1  Merkins,2  LBC’s,3 Squats,4 Workins,5 WW11,6 Burpees.

Mossy to Love Hill : Partner up – partner up  run up to the top of the hill , partner 2 does exercise and then switch. Exercise’s : Lunges, Walking Russian Solder, Walkout Merkins.

Mossy to Pull up station : 3 sets of 5 overhand pull ups and 5 dips

mossy to patio : Ring of Fire – 10 Merkins

Mossy to Flag for some Mary – 50 LBC’s 20 APD, 20 leg lifts, 20 6 inches, 20 Roselitas 10 flutter kicks.

Moleskin:

The pax showed up early and was ready to go this morning – even Fudd!

YHC heard a huge sigh when calling out the first exercise as The Beast – but the pax attacked it and put forth great effort in order to conquer The Beast….That doqpile beast is no joke..  Love Hill was especially dark and gloomy this morning and we were greeted at the bottom by those not so friendly dogs – therefore the pax started off about 30 yards from the gate and the dogs… The Walking Russian Solder was a new exercise introduced into the love hill rotation and once Aisle 5 figured out opposite hand opposite leg he was rolling… Love Hill was her typical self ( a bitch) but the pax again pushed hard and made it to the top.. YHC was concerned we may have some trouble making it up there though –  not because of the dark, but because of Fudd’s head lamp that was freaken blinding us all…..

It would not be a Swirly Q @ dogpile without some pull ups so as to not disappoint the pax we made our way over to the pull up station to everyone’s delight:) Lot’s of grunting and heavy breathing but the Pax banged them out in true F3 fashion – way to represent guys!

Fudd let YHC know there was still a bit of time once we finished the ring of fire so YHC threw in a nice round of Mary @ the end to top things off – yep lot’s of moaning and groaning there too….

Great job today fella’s – felt like we ran all over that park today – it was  a good solid workout.

Announcements :

Frosbite Challenge tomorrow – Go Honeydo and others who are participating in this event.

Hump day Happy Hour – this coming Wed – DK taking the lead on that – let’s all try to catch up and have a few beers….

Fudd Q – Monday Punisher

Bleeder – Tuesday No Toll

DK Wed – SOT

Lockjaw – Thursday MM

TYA – Friday RAMM

Sippy Cup – Sat Dogpile

See y’all in the gloom – Aye!

Swirly

 

14 strong showed up in the foggy gloom to take on Dogpile.

COT :  20 SSH, 20 Imperial Walkers, 20 Windmills, 20 LBC’s, 5 burpee’s

Shuffle steps – run up steps touching each one – 10 merkins at the top run down steps touching each one 10 WW2 sit ups – repeat 3 times.

Find a tree : Circle up – sprint to find a tree in the dark – sprint back to the circle and plank. 1st set find 4 trees, 2nd find 6, 3rd find 8, 4th find 10.

Pull up station : 5 overhand 5 underhand 5 hanging crunches 5 dips – 3 sets

Amp Theater steps : Incline merkin ladder going up the ladder add 1 merkin  each step finish at the top with 18 and touchdown Al Gore at the top. Decline merkin back down 1 decline merkin on each step going down. Bear crawl back up the steps and plank.

Triple Check : Partner 1 runs up and back the length of the Carillon  field, partner 2 slow bending squats, partner 3 leg lifts. 3 times…

Mary : 20 LBC’s 20 cross legged lifts 10 each leg, 10 APD’s

Ring of Fire : 10 Merkins run around the circle – finish up with superman.

Great work today fella’s way to bring it I love the effort!

At first YHC thought there would only be 13 of us today – I just couldn’t believe that BT hadn’t shown up yet but thankfully he slid in just in time to not miss another  Swirly Q – Atta baby BT!

Thankfully there were no injuries while the pax sprinted to find trees in the dark.. Props to Bleeder for sprinting to those trees on his Bike and not wrecking – there was a bit of a traffic jam out there in the dark…

Proud of everyone for banging out those pull ups – ( BT and I were talking at the end – that was 3 times this week we had some pull ups in the work outs) Love it!

I’m not sure what the deal is with Fudd and following freaken directions but at least he did go back and correct his error with more merkins during the merkin ladder.  Pay attention Fudd!!

The pax pushed hard on the triple check – Aisle 5 mentioned to YHC that he heard YHC Q’s are sure to be mostly upper body – as the pax can see from the last 2 Q’s YHC like to mix in a little running too… Yeah never know with a Swirly Q..

Solid overall workout guys – great way to start the weekend.

Announcements : Do you want to challenge yourself, push yourself, take it to the next level physically and mentally, be a part of a great team and compete?  Well then fella’s  –  be thinking about the BRR it’s around the corner… Any questions get  with TYA. You can bet I’ll be there – Hey Christmas van if your out there – I’m coming – we are coming – F3 Corporate baby – Boom Shakalaka!!

As one of our illustrious brethren from NC once commented, “I think I worked out, but I’m not sure because there is no backblast.”  Enter Brain Tumor who is not sure he posted for DogPile yesterday till he can read about it/see his name in lights.

16 posted for lovely morning at DogPile with a split Q between Wilson and Toga.  Wilson was kind enough to give YHC part of the Q to harken back to the DogPile days of old.

Thang:

Quick mosey around the VITA and back to the circle for COP: SSH, Imperial Walkers, Side Tri Press, Merkins, LBCs

Partner up and mosey to bars for pull-up circuit: 5 pulls, 10 decline merkins, 10 hanging leg lifts, 10 dips: repeato x4

Pass to Toga and mosey down Love Hill to the pump house rd.  Stay with partner for alternating runs to sign near pump house while partner executes broad jump burpee, walkout merkin, lunges. After everyone made it to the sign we went back the other way with the partners executing bear crawls, crawl bears, and side bears.

Mosey back up hill to the flag for Mary: flutter kicks, American Hammers, LBCs

COT: Wilson did a solid taking us out.

NMM:  Apparently BT needs to read the BB to see if he was mentioned.  YHC would like to submit that we rename BT Mirror Mirror or Rupert (for Rupert Murdoch).  The writing of this post also benefited from Wilson’s weinke.., that’s right, Wilson had the warm-up COP well documented in case he forgot SSH.

The PAX did a great job today on what was a fairly busy little workout around the facilities at DogPile.  While we did not do the official Love Hill installment that YHC planned, the PAX should plan to wear headlights till mother earth grants us an earlier sunrise.  Speaking of sunrise, Fudd managed to miss the run, and Goldberg managed to make Fudd look early.  Do we need to consider moving the time back for this workout?

Bleeder herded the PAX on his bike and kept Pele moving.  Apparently Pele has been going to the TYA school of SSH and may need some help unlearning that technique.

Offshore made for a jaunty figure in his new VCU running shirt and designer running pantaloons.  It should be noted that following several comments about how good this looked Offshore decided to pick up the pace.  Re attire, special thanks to Aisle 5 and Goldberg for keeping all their outfits on throughout, and following, the workout.

12 Dogpile regulars and 2 FNGs gathered around the 2 shovel flags for a post Christmas beatdown.  It was 72 and foggy which helped the PAX sweat out more of the Christmas dinners the day before.

THE THANG

Mosey to the Circle – COP

SSH x 30 , Merkins x 10 , LBCs x 30 , Flutterkics x 20 , Richard Kimball x 20 (combo Turkish get up & Good mornings)

Mosey to Carillon Field – Glowstick chases

Broad jumps, Crab Walk, Bear Crawl, Crawl Bear, 10 Burpees at Midfield, Broad jumps & Bear Crawl back

Mosey to other Circle for:  Ghost of Christmas Earthwortm:

Partner up for Partner Leg Toss x 25 , 5 sets , finish with 15 more Richard Kimballs

Mosey to back of Carillon:  Donkey Kicks x20 , 15 Lunges, 10 Merkins, Lunge back. Repeato x3

Mosey to Amphitheater: Descending plank down the Amphitheater steps: Plank every other step

Regular Decline plank, RHH, LHH, Derkins x10 , Inc Merkins x15 , Countdown Decline plank.

At the bottom IC:  30 Box Cutters, 30 Freddy Mercury’s

Stairway to Burpen back up to top – Back to COP Circle

IC Flutterkicks x25 , Helly Dollys x25 then Ring of Fire – Flutterkicks

Mosey to Flag for COT

MOLESKIN:

Great work men! Welcome Wurlizer and Turncoat.  YHC was determined to focus on Abs this AM to offset all the Christmas goodies and libations of the last few days.  The PAX attacked their collective christmas pooches with enough PLTs to qualify for respect from our Gridiron brothers to the west.  There was much discussion before the beatdown of the various levels of soggyness of shoes and other items from Saab’s 45MoM.  At the onset of the beatdown something felt amiss and then the PAX figured out what was missing – Swirly.  Maybe he had too many of his own famous Christmas Balls yesterday!

YHC is not sure about the effectiveness of the newly dubbed Richard Kimball exercise, but liked that it got the PAX rolling around on the ground to start the beatdown.  The side of the Carillon (or Carillon like Pavilion) seemed to work well for the Donkey Kicks as there was no slippage against the wall.

YHC still remembers a Doner Kabab dogpile beatdown this summer where he made the PAX plank at the Amphitheater for what seemed like forever so blame him for the idea.  It was fun to share some fun christmas stories, like Turncoat’s affinity for the NY Giants and Fudd’s affinity for Single Malt Scotch, while suffering deep in the Gloom.  Thanks to Wilson for his punishing countdown on the last plank step.

T-Claps to Winston for the EH on Wurlitzer and DK for bringing Turncoat (his nephew) and Rohawk.  Turncoat is only 9, just like Bass Pro earlier this week.  YHC thinks we should reconsider anyone posting under 10 yrs old should get Respect, not Quad Hate as it takes guts to enter the Gloom at that early an age.  Good work to both Turncoat and Rohawk.

Announcements:  Trail Run tomorrow, likely not on the Trails but sounds like Lab Rat has some ideas.

 

 

15 strong came out on this crisp December morning to take on Dogpile!

COT

20 SSH, 10 Hillbilly’s, 10 Russian Solder, 10 windmills, 10 arm circles, 10 burpees

Mossy to the Pull up Station 🙂

3 sets @ the pull up station –  5 over hand, 5 under hand, 5 hanging crunch, 5 dips, 5 decline merkins

Mossy over to Love Hill 🙂 partner up – run love hill to the top  along with – walk out merkins, lunges, & burpee broad jump..

Mossy over to the field for what was intended to be a triple check but turned into a discount double check !

Run up and back on the field – LBC”s, and slow bending squats.

Mossy to the circle for – Staying alive and a ring of fire

partner up partner 1 on all fours partner 2 chest on partner 1 back and spin around 10 times.

Finish up with a ring of fire – 10 merkins

Mossy to the Flag!

Moleskin:

As in normal fashion YHC arrived early to Dogpile planted the shovel flag and waited in anticipation for the rest of the pax to arrive. YHC was thrilled to see such a good turn out. Big thanks to Circle K for being the official time keeper today as YHC no longer has his cheap work out watch and has learned not to carry his phone along during the workout!! Congrats to the pax for attacking the pull up bars (Splinter, Rosie, Fudd took it to those bars – atta way fella’s)!

Love hill was about as dark as I have ever seen it (even with Sippy’s light). Very glad all of us made it up safely. Chum we gotta teach some of the pax what a walk out merkin is 🙂 Love Hill is no joke so props to everyone for taking the hill!

Discount Double Check : All I have to say is – Wow way to push it Aisle 5 – I love the effort my man! You lead the way helping all of the pax finish that exercise strong..

Okay so the Staying Alive did not really work as I had envisioned …. To many Basketball players there this morning 🙂 I am determined to bring this exercise back so y’all will see it again. YHC will prepare more time for demo and instruction. Chum I’m so glad to know there is another former wrestler in the group besides me – we will teach the pax Staying Alive together…

Welcome Olsteen, and Rockfish we hope to see you both again soon.

Great workout guys. I’m blessed to be part of such an exceptional group of men. I wish you all a wonderful Holiday season and I will see you out there in the gloom – (That you can bet on)

Swirly

Announcements : Offshore could use some help moving a piano – yep I said piano…. So contact him if you might be able to assist this coming Wed.

Normal work outs – Monday – Thurs. Bring a kettle bell or dumbbell Monday – Bleeder is going to bring the pain @ The Punisher!

Saab – VQ on Thursday – Christmas Eve – looking forward to it Saab.

No Friday run this week – Merry Christmas!