Tag: Dogpile

COP
Don Quixote 20x, Helicopters 15x, Imperial Walkers (20x), LBCs 25x, Diamond Merkins 10x.
Full body: In circle, Bear crawl to center, 5x merkins, crawl bear back 5x merkins. Crab walk to center, 5x merkins, backwards crab walk, 5x merkins, Army crawl to center, 5x merkins, backwards army crawl back, 5x merkins, forward lunge to center 5x merkins, backwards lunge 5x merkins.
Legs: Mosey to hill behind amphitheater. Skip up hill (well beyond crest) to sippy cup. Butt kickers back down. Repeat focusing on skipping high. Mosey to amphitheater. 5x peoples chair (10-20 count each) except no back support, lowering butt to just off the first stone step and holding.
Upper body: Head to top of amphitheater and descending dips 18 down to 1. Mosey to pullup bars for partner pullups 1 to 5 and 5 to 1 chinups. Run down an up the pipe, with an isometric parallel bar hold waiting for the six.
Fun: Mosey to field for ultimate Frisbee. Split up into teams, play with regular rules except every time the disc hits the ground everyone does 5 merkins.
Mosey back to flag for LBCs and American Hammers (20x).
COT
Naked Moleskin.
In the last month some F3 workouts have been damp, some wet, and some just a full on deluge. Today was the deluge type, but after a few minutes of getting warmed up, the PAX didn’t complain too much about the weather—at least it was fairly warm. The slippery soil made for an interesting run on the puddle-filled trail, and there were some exciting slip and slides during ultimate. But the rain made it a memorable workout and kept everyone cool. Attitudes were surprisingly good throughout, except for the uphill skipping which turned out to be quite a glute burner. We’ll certainly seethat one again. The game of ultimate (inspired by Marv’s VQ earlier this week) made for a fun ending to the workout.

Hardywood again showed his prowess in lunging—he strides farther than even Splinter and gets that knee all of the way down. Bleeder also was at least twice as fast as the rest of the PAX on bear crawls. Swirly knocked out the upper body work as is typical. It was nice to see Viral back, and he showed some serious skills on the ultimate field with some good forehands. And the pullups are improving for everyone. Great work today, guys.

It’s a pleasure to lead as always.

14 Strong men posted this morning in the foggy gloom for Dogpile and here is how it went down.

COT: SSH, Helicopters, Windmills, partner leg toss, Arm Circles

4 Corners on the field : 20 merkins, 20 flutter kicks, 20 workins, 5 burpees – repeat 4 times.

Pull up station : 5 overhand, 5 underhand, 10 second hold bring the knees to chest, 5 dips, 5 derkins. Repeat 3 times

Jacobs Ladder : Run down hill bear crawl up back and forth  1-7 WW11 situps

Amp Theatre : 4 dips at each step working are way from top to bottom. 2 incline merkins at each step working our way back up.

Find a tree : touch 5 trees @ 5th tree do 25 pole smokers – repeat but find 5 different trees from the first.

Native American Run back to the flag

Ring of Fire : 10 merkins while holding plank.

The scoop :  A beautiful morning @ dogpile although there was about 3 inches of dew on the ground which had us all soaking wet from the start. We all smelled great during ball of man and @ ET afterwords…… Goldberg had a massive headache strike during 4 corners that benched him for and inning or two but he bounced back strong and plowed through – way to push it Goldberg – maybe next time don’t go over and drink scotch with fudd the night before a Swirly Q 🙂 just kidding that’s not what happened just a plain old headache for my man Goldberg.  BT had his fancy heat monitor gear on this morning again and I have to say that thing is sweet . He got this thing cause his business partner was talking about all the calories he burns doing this orange peel thing and so BT not because he is at all competitive 🙂 but just cause he wanted to prove a point hooked himself up to one of these suckers to show what he burns @ an F3 workout – atta baby BT!  Bleeder crushed it today with only a few hours sleep coming back from DC last night – well done Bleeder.. DK showed up cranked through and then double dipped – atta way DK! Hardywood wore his sandals again which is really unbelievable … Circle K rocked through most of the workout but had to roll early to go kick some butt in his tennis match – Go Circle K! Garbage Plate and Malpractice came to ET but had to split once they ordered their F3 special :). Rosie and Gumbo after crushing this mornings workout had to roll right after – missed you guys @ ET. Flashdance had to go right after the workout to a recert class so he can keep his credentials that allow him to work on all of our backs 🙂 But the big news is FNG Hank F3 name Lost & Found. He showed up this morning after being EH’d by Flashdance and pushed hard through the workout. At the end of Jacob’s ladder he mentioned to the pax that he lost his key… For about 30 seconds YHC was in a bad place cause there are no breaks in a Swirly Q – but Goldberg in no time at all found the key and we were back on track – and all was well @ Dogpile ..

Way to work today guys it was a pleasure to lead. Thanks to BT for keeping time this morning. If your not doing Punisher Monday – go the the new Monday River run. Make sure you check with DK about a very important community project coming up soon – he has a Preblast up with details. Gumbo requested we keep his daughters classmate in our prayers – so please do so. Have a great rest of the weekend. Welcome Lost & Found. See y’all in the gloom..

18 came out to see the sun – an infrequent sight these days.

The Thang:

20 SSH, 20 DQ, 20 Russian Soldiers, 15 copperhead squats

Mosey over to the field in front of the Carillon for modified triple checks. Pax at one end of the field doing squat jumps, Pax at the other end doing Carolina dry docks, a runner set them in motion. Each pax does 4 runs.

Head up to the woods for touch a tree. 3 trees with incremental burpees at each tree. 7 new trees with incremental merkins. 11 new trees for speed.

Head down past the pull up bars, down the trail to the road by the pump house. Modified Dora.

Partner up and while one runs up the pipeline and back down the trail, the other does the following: 41 burpees, 141 merkins, 241 flutter kicks, 341 LBCs.

Why 41 you say? Today is YHC’s 41st b-day and its time to celebrate with a little extra effort.

Head up love hill to the wall next to the bowl. Partner up and one partner does balls to the wall and the other runs the bowl and back – bear crawling the hills. Switch and repeat.

Two minutes of Mary – APD, American Hammer.

Swirly took us out.

NMS:
There was a seal team wedding going on with technical tuxedo t-shirts and tutus. A sight to see.

Way to go Saab for running to the workout, pushing hard and then running home for 18 miles distance.

There is an outstanding ruling on whether Wilson is in attendance for today’s workout despite leaving 26 minutes into it. I think the pairing up with teams of 3 and teams of 2 made him uneasy. Corporate is confirming attendance based on policy.

2nd F at ET where fun and good times were had by all.

Announcements: Lockjaw has Q on Wednesday’s BRR training run, if the back allows. There will be a pre-blast with specifics, but I am thinking of of a later start (6:00/6:15 PM) and we will rally at 3 Sports for the Devil’s Pitchfork.

11 faithful made their way through the Arts in the Park traffic closures to post at Dopgile on a beautiful spring morning. 50 degrees and cloudy but hints of light as the PAX got started at 6. It went down as:

COP – 25 SSH, 10 Merkins, 20 Freddy Ms, 15 DQs.

Mosey to pole line for Pole Smoker Indian Run. Then line up on road for Burpee Road, this time 3 burpees per street light, for a total of 60 burpees.

Mosey to other circle – 100 LBCs OYO. Mosey around tents (and junk food vendor signs) to Pull-Up Bars:
5 down to 1 of : Pull Ups & Chin Ups. Finish up with 15 Dips.

Mosey down pipeline hill to Pump house road – Bear Crawls up to 6 and back down.

Mosey up PH road to Toll Booth for Boulder Merkin Indian Run – PAX planks on boulders lining the road, 10 merkins for end PAX and rotate along. Bonus of 10 Merkins for all PAX when a car passed by on the road.

Mosey to grass near flag for 5 min mary – Hells 2 Heaven, APDs – horizontal version, Cross Leg Lifts, & American Hammer. Finish with Burpee Shuffle, but instead of saying Burpee each PAX calls out a number between 1-3 and then PAX does that # of burpees. Roughly 25 burpees total.

NMS –
So good to have Chesney back for a RVA beatdown. Good work this morning!

YHC used a lot more of the AO this AM as the Arts in the Park tents took up most of the main area. As the PAX split the road to take on Burpee Road there was some confusion as to the # of burpees per streetlight. Wilson asked a few times if he heard “3” correctly. With the 10 min of Burpees and slaughter starter craze at other AOs YHC hoped to start off the beatdown with a heaping helping of burpees.

The PAX knocked out the Pull Ups with determination, this is a weak point for YHC but loves to see the Dogpile regulars take the challenge on each week. The most mumblechatter of the beatdown was during the Curb crawls on Pumphouse road. THe section of road seemed to be at least 4 lanes wide as the PAX took it on in stride. There was confusion as the PAX ran past Love Hill and up the hill to the main road.

The audible to have the PAX all do 10 merkins as a car passed was painful as there was way more traffic than usual at 6:45 on Saturday morning. Still the PAX worked their way up the hill. On the altered Burpee shuffle most went with 3 Burpees, making for a strong finish. No slacking at Dogpile. Again Coffee at ETs is a highlight of the week for YHC and glad to have the fellowship. Glad to see Garbage plate come by for ET, although for more measured breakfast than his namesake.

Announcements – Flashdance has his VQ at NoToll on Tuesday and Chum Bucket has Q at Punisher on Monday. At ETs Wilson committed to the BRR, we have witness who can attest to the authenticity of this claim no matter what he says.

Pleasure as always to take the lead this morning at 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