Tag: Dogpile

14 strong posted to a Dogpile AO with several obstructions on a beautiful morning, 62 degrees almost like fall conditions, to enter the gloom.

THE THANG

Mosey past orange fence, past normal COP circle to field in front of Carillon

30 SSH, 20 Arm Circles, 25 LBC, 15 Imperial Walkers

Ball Toss & chase – Exercise to ball thrown on the field, sprint the remainder of the field then jog back to start

Round 1 – Lunges, 2 – Bear Crawl, 3 – Crab Walk, 4 – Backwards Run

Mosey to Amphitheater for Escalator sets on the steps – An exercise each step where you repeat previous steps all the way up to 8th step

Set #1

Step 1 – Box Jumps x5 , Step 2 – Dips x10, Step 3 – Russian Twists, Step 4 – Incline Merkins x10, Step 5 – Freddy Mercurys x15, Step 6 – Decline Merkins x10, Step 7 – Flutterkicks x15, Step 8 – Carolina Dry Docks x10

Set #2 – Same order on steps but reduce count for each exercise by 5

Mosey back to Carillon

3 Sets of – Up Carillon steps, bear crawl top, down to end bricks – 10 Merkins

Finish with 2 sets of Pole Smokers x20

Mosey back to the flag

MOLESKIN

Good to see a large PAX for Dogpile and great to see Conspiracy back this morning, welcome back to the gloom. YHC offered at the start to have the PAX carry Sippy around the AO to help him rest his leg, but looks like he is feeling fine.  Between Sippy and then Swirly saying he hurt himself on RAMM yesterday YHC is fearful for the alternates on the BRR team being called into action.

There was way too much mumblechatter on the Amphitheater Escalator for YHCs liking.  The Winkie said to increase the count by 5 on Round 2 rather than go down but YHC chose to audible to decrease by 5 for time sake.  Next time we will get to the amphitheater sooner to allow for ample time.

Great to see Goldberg and Viral back posting regularly.

Be sure to start EH’ing a FNG for convergence at Gridiron on 9/19. trail Run tomorrow AM.

 

9 of the faithful gathered on a beautiful, fall day to play around at the #Dogpile.

The THANG

Make a loop around the field and then:

COP:  25x SSH, 25x LBCs, 25x Imperial Walkers, 20x Freddy Mercuries, 12x Merkins, 5x Face Jacks (new exercise, see below)

Mosey to amphitheater for decline plank-o-rama.  Plank facing stage with feet on steps behind.  Move right, left, down, up, or turn180 on Q’s command.

Incline Merkin ladder— start at stage and go from 1 to 15x and back down to 1, ascending one step each time up to 15 and then descending a step back to 1.

Jacob’s ladder—run up and down stone steps.  At top, do 1 Face Jack, repeat up to 7.

Head down trail at the base of the stairs to the narrow wood bridge the site of: (A) 3 sets of 10 wide grip dips on the bridge rails, and (B) Parallel bar style walking with hand across the bridge rails.

Mosey to the pump house.  Run up hill to pipe, run up pipe and down trail to the pullup bars.  8x pullups, and 16x down under pullups, each exercise twice.

Mosey back to flag:

COT.

Moleskin.

YHC’s gimpy calf prevented a typically Sippy Cup hill-style workout today, so he opted for less running and more upper body/core work, stealing some workout ideas from BT and DK.  Fortunately the calf loosened up a bit during the workout and is feeling somewhat better tonight, but is still quite sore from Friday’s beatdown trying to stick with Marv and Saab.

Face Jacks—these are similar to plank jacks, except you move both your arms and legs back and forth in the plank position, just like you are doing a SSH except parallel to the ground.  We found these to be tough, as each time you basically have to jump up off the ground like an insect while you move your feet and hands into their new position.  Kudos to Wilson whose long frame required extra side-to-side movement, and who, unlike Fudd, kept his six low to the ground for each rep.  Unfortunately Conspiracy was not around to compliment his form.  Post-workout YHC thought Face Jack was a good name as there were comments about the risk for face plants after each rep.  I’d like to see TYA try these!

Welcome to FNG Lyndon (Iditarod) who was quite impressive on the pullup bar—I think he ended up doing 4 sets in the time it took the rest of us to do two.  YHC asked him later how many pullups he could do—his max is 33!!!! Seriously strong dude!   He got his name as he is serving in the military and is about to be posted in Fairbanks for the next 3 years.  Wilson invited him as his mom cuts Wilson’s hair.

As always, it was great to see both Aisle 5 and Blood test who are now becoming regular Dogpile Pax.  And, Viral was back too, after an extended summer hiatus.  Good work to day Fella’s.

9 Faithful appeared in the gloom this morning.

THE THANG

20 SS 20 EW 20 LBC 15DK
4 corners 10 Burpes 20 LBC 20 Merkins 20 squats
4 times
7 over hand pull-ups 7 crunches 7 underhand pull ups 7 dips run to tree
4 times
sprints brick patio up stairs bear crawl down steps 10 WW 2 sit ups – 4 times
Bear crawl to middle – ring of fire 10 Merkins .

THE MOLESKIN

Glad to have Aisle 5 gather Wilson this morning, Wilson claimed that he would not have gotten out of bed if Aisle 5 had not arrived at his front door to take him for some double dipping.

As we left the RAMM yesterday, Toga Worried that no one had signed up to Q, Swirly and YHC said one of us would take it, Swirly stepped it up this morning! The simplicity of 4 times can make it brutality intense.

Best Shot hit 5 workouts in his first week! Way to sallow the red pill!

Aisle 5 has had two straight Weeks of Double dipping, Keep pushing it Aisle 5!

On the Bear Crawl to the manhole, Wilson and YHC were neck and neck, not sure if it was considered a race, but heck, YHC is game for just about anything where some form of odd competition is involved, fairly certain it was not sanctioned by “Willson’s Wife”. Wilson took an early lead out of the gate, YHC was quickly on his heels, as we entered the final few feet of the Unsanctioned “race;” YHC was under serious pressure to make his move. YHC made the intelligent decision to dive for the manhole in order to hit it first. In that attempt for all out Bear crawling domination, YHC made a diving stretch, as YHC’s hand hit the Manhole cover, YHC’s face made firm contact with the ground that surrounded the manhole. For some reason, the ground around the manhole had the soft pillow like texture of a boulder. Probably not YHC’s best decision, but YHC did reach the manhole first. Interestingly, YHC’s Dad was nicknamed “bear” at VMI.

Announcements:
Sunday trail run will be at Pocahontas Park. 10k cross country loop that will be run twice. Meet at Martins at Stony Point at 6:30 to clown car to Chester. Let Jville know if you plan on joining his clown car.
Richmond GoRuck event is on October 23 & 24th. Talk to Honey Do. Preblast posted a few weeks back. Check it out here Red Light and Blue.

Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.

CONVERGENCE on September 19th at Gridiron. Bring a friend!

POST WORK

THIS JUST IN: THE BRR TEAM IS STARTING AT 0530 ON SEPT 11 THAT’S OUR OFFICIAL START TIME!

On a wonderfully cool and non-humid morning 6 Faithful gathered for a beatdown at the Dogpile,

The Thang:

COP: SSH (25x), LBCs (25x), Imperial Walkers (25x), Merkins (15x), Freddie Mercury (20x), Plank pushups (10x each arm).

Whamo springs:  One Pax throws frisbee–everyone sprints until Frisbee lands and does an exercise until reaching the disk.  Exercises included: Lunges, Crab Walks, Bear Crawls, Broad Jumps, Duck walks, Walkout pushups,

Jacob’s Bowl:  Run down hill, Bear Crawl Up, 1 x Burpee, repeat up to 7 Burpees.

Hate Hill–Aka, Love Hill starting at the top and ending at the bottom.  Partner up–one partner runs down then up hill, and the other partner does exercises down hill until they meet.  Flapjack.  Exercises were: Lunges, Duck Walks, and Broad Jumps.  Mosey to the pipe.

The Pipe.  Run up Pipe Hill and then do 3 sets of: Pullups (8x), Australian Pullups (10x), Merkins (20x)

Mosey to the flag

COT

Moleskin:

Strong work by the Pax today.  Aisle 5 continues to improve and made a particularly strong showing as did Blood Test who back for his second workout.  Swirly and Wilson also showed bursts of speed and almost caught the Frisbee during different pulls.  It was nice to have HoneyDo back from his vacation.

There was some mumblechatter surrounding the downhill lunges which were much tougher than expected.  There was also some discussion about bicep exercises, and YHC was happy to oblige with a pullup-heavy finish to the workout.  And, all in all we ran over 2.4 miles, most of it up and down hills.

 

11 strong men including two FNG’s posted on a beautiful 61 degree morning @ Dogpile! YHC would recommend long sleeves as the weather starts to move to fall. Might want to locate the snow gear and get it ready!

THE THANG:

Left parking lot right at 6:00 and took a lap around the VITA track.

Mosey to the island by amphitheater for disclaimer and warm up!

25 SSH

20 Alt. Shoulder Taps

20 Imperial Walkers

20 Don Quiote’s

30 LBC

15 Peeing Dog **NEW exercise**

Mosey to pull up bars for “Hanging Around” 4 rounds

• Under hand & Over hand hangs (alternate each round)
• Decline merkan with feet on dip bars 10 – increase to 15 on 3rd round
• Run to tower – tag wall
• Partner Leg Lifts – Pole smoker if no partner x20

Mosey to grassy area next to tower

Rotating ring of fire. 10 each. Pax choice. Pax to your left calls the exercise. Bonus round of Burpees.

6 minutes of Mary 10 ea.

Pendulum ** new exercise** and total failure. Need to regroup on this.

Side Plank Lifts

Cross Leg Lifts

Russian Twist

LBC

MOLESKIN:

YHC struggled with with how to fill the gaps in my planned wokout, so I went to Wilson’s Wife for guidance. She has a 50% success rate today. The peeing dog was interesting and the pendulum (I was informed when I got home I did it entirely wrong) was down right hysterical. Bleeder wins the prize for looking the funniest, but everyone’s form was just plain BAD!

Welcome Board Shorts & Blood Test (not BT….) that is reserved for the one and only original! Brain Tumor! When I arrived at the AO this morning it, there was a beautiful full moon. Swirly wanted to start baking at the moon. so Swirly, the video is for you!

 

Announcements:

Sunday Trail run is up in the air. Not sure who is leading. Assuming the start time is 7am.

Normal workouts this week. If you don’t have the F3 App…GET IT!

11 posted for some unexpected, cooler weather at DogPile.  People posted in the usual order with the typical LIFOs from Conspiracy and Chum, but we all got right to it.  It went something like this:

Thang:  Run by Carillon and circle the field in front till we got back to the traffic circle.  COP: 25 SSH, 15 merkins, 20 Don Quixote, something else…

Mosey to amphitheater for the bunny hop= repeat hopping up steps and then running down for 1 minute.  Next, assume decline merkin position on the step you’re at then shuffle 10x right, 10x left, and complete 10 derkins.  Recover and do the bunny hop for another minute.  Repeato 4x

Mosey to the fence outside the pump house and then back up to the pull-up bars.  Complete 8 pull-ups, 10 dips, and 12 WWII situps: repeato 3x then run back down to the fence and back up.  LBC,  and V-ups while waiting on the 6.

Mosey to the Carillon for another hopping good time (hopping.., get it?  I crack myself up sometimes).  Hop up Carillon steps on one side, lunge across top, run down, and complete 10, 4 count flutters by the planters.

Mosey to the circle for a reintroduction of SHEHATEME.  The PAX repeated 10 lunges, 10 old school burpees (sans merkin), and 10 merkins for 4 minutes.

Mosey to SF for COT.

NMM:  Toga was feeling a bit nostalgic today, so we used some of the best that others gave us in the past.  The hopping and plank fun in the amphitheater and Carillon came from our West coast brother, Orville.  Running down the pipe and back for pull-ups came Sippy Cup.  SHEHATEME came from something I read, tried once, and didn’t remember it till going through the lexicon.  There were plenty of items of note:

• Special welcome to FNG Mike Lawrence, now Aisle 5.  Strong showing for an around the AO kind of workout.
• It’s getting harder and harder to bring up “burpee” around the PAX.  The variations and derivation of the exercise always brings lots of chatter.  YHC would ditch it totally if wasn’t such a great exercise.
• YHC got a little turned around the first time we hit the trail, but we corrected it after 50 yards.  It wasn’t like we were Swirly lost.
• Chum Bucket noted the appropriate use of Don Quixote since The Man of La Mancha was running at the amphitheater.
• Turns out Bleeder’s knee therapy includes lots of bunny hops.  Rename to Peter Cotton Tail should be considered.
• Uptown Girl later asked if I knew how many disparaging things were said about me by the PAX.  YHC said it was natural and simply appropriate chatter from the PAX.., at least Toga tells himself that late at night when the demons come out.
• Loose Goose likes to hop all the steps.  Point taken and will be fixed going forward.
• Hilarious that Wilson was going to double dip and then didn’t show!

Announcements:  Regular workouts, check the Q schedule, 0700 trail run from the pump house tomorrow, 9/20 RVA F3 Convergence is coming.., get ready!

8 Faithful appeared in the not so gloomy morning and 1 more arrived in the middle of the workout.

COP

25x SSH
20x merkins
20x Imperial Walkers
30x LBC
20x Don Quicote
15x arm circle forward and back

Go to field in front of Carillon

High knees
Butt kicker
Lunges

Back to Circle

10 minutes of Austrian Twist
Burpees jump 180 on curb Burpee

Run to Hill beyond the VITA Course

5 runs/ish hill climbs

Back to Amptiitheather

Lindsay’s

Dips and LBC’s

Head to bottom of love hill

Bear crawl and run partnering up

Then back to the shovel flag.

Swirly took us out with the COT.

Moleskin

Arriving at the AO the morning, Wilson and Swirly were present. Swirly had volunteered to Q when Loose Goose had to head out of town on to help with some family issue, (prayers go with you LG). I asked if I could takeover this AM, on my travels, I picked up a new exercise that I wanted to try out this morning, after a proper demo, Moaning from an unnamed PAX member ensued.( Fudd just because you were sick I made the decision to keep you unnamed-Oops) The Austrian Twist was part of a US ski team morning workout that YHC found useful and properly exhausting.

As we covered some territory this morning in the AO, YHC continued to pass the port-o-John’s, no one in the PAX apparently needed to use the facilities; but that did not stop the discussion of Fudd’s use during a previous dogpile workout. If the Discussion had continued, YHC would have suggested that the PAX vote to rename the AO to Fuddpile. Although, YHC is certain that the name change would have met with some constipative resistance from Lead AO Q Toga.

Good to see Obama(Lifoing big time) Although he and Pommel Horse headed out for a 6 mile loop after the Workout, Pommel Horse is from Richmond;however, he received his name at a Durham workout. Welcome to F3 RVA!

Strategically, YHC partnered with Sippy and Honey Dew, Thanks for some fast pace hill climbing! Wilson and Fudd partnered under Q’s orders, both had been ill this week, and YHC do not want to infect the rest of the PAX.

Announcements

Run tomorrow meeting at the Pump House behind Dogwood dell at 7 am.

Order your Dogpile Shirt now before the name Change!

5 faithful convened at Dogpile in the Gloom for a solid weekend beatdown.  The weather was 72 and breezy with a light rain.  It couldn’t have been any better.

The Thang:

Mosey from the shovel flag towards the Nickel Bridge and circle back to grassy area for COP:

25 x SSH

20 x Copperhead squats

20 x Don Quixote

10 x Merkin

20 x Flutter Kicks

Mosey over to the front of the Carillon for a merkin/lunge circuit.  Partner up:  one runs up the steps to top of Carillon and lunges to other side, down steps and back to start while the other one does Merkins x 20 and planks.  Repeat 3x.

Mosey to pull up bars for Hangs:  Overhand grip, hold pull-up position for 10 count, move to full arm extension for 20 count without letting go of the bar.  x 2.  Then, same thing with underhand grip. x 2.

Mosey to amphitheater for Ladder Climbs of the squat and incline merkin variety:

Squats: ascending reps to 15 up 15 steps, then 15 steps back down with descending reps to 1.

Incline merkins:  same as above

Mosey to grass between Carillon and pull up bars for 6 MOM:

Freddy Mercury x 20

Box Cutter x 20

Crossed Leg Lifts x 20 (10 on each leg)

LBC x 20, then x 10 double time.

Mosey almost back to flag for Ring of Fire:  merkins x 15, repeat

Mosey to shovel flag for COT.

MOLESKIN:

The light rain and cooler temps today were perfect.  Summer vacations are in full swing (or fartsacks are exceptionally comfy on rainy weekends), and while we missed some of our brothers we were able to persevere.  It seemed ironic that the first thing we passed this morning was a funnel cake trailer #funnelcakesandsadclowns.  YHC noticed that mumblechatter is much more focused in a small group, and everyone participates.  Taking a page from Fudd, YHC worked this AO on the fly, which indeed facilitates some divine inspiration. You can continue to set your watch to Conspiracy’s arrival time, who joined us just in time for the last two Hangs.  Wilson read about the Hangs in a magazine while trapped in NYC (turns out he can read) and YHC got his blessing to give those a shot.  After 4 rotations it was apparent that the PAX needed to move on to the next exercise, as evident from the fact that I could no longer close my hands. #needtoworkonthegrip

The Squat and Incline Merkin Ladders were considerably more difficult than YHC had thought they would be.  (Those hard bodies don’t come easy, boys!)  Totals for today (including COP) squats=  245, merkins/incline merkins= 335.  Strong to quite strong!

Wilson was feeling especially chipper for the Ring of Fire and went with an ambitious 15 count x 2 despite the previous merkin load, then continued to push the rest of the PAX by overlapping reps.  Our pecs thank you, Wilson.

Announcements:  GET A SUNDAY PAPER TOMORROW.  The article on our F3 PAX will be in there, and given that the writer had a camera I’m sure we are going to have some fun at the expense of someone’s poor form.  Also, we need a Q for August 1 at Gridiron as J’ville and Earthworm will not be available.  They have been generous in keeping the original AO alive and kicking.

I enjoyed it men.  Aye!

-BT

6 Faithful were joined by 2 LIFO’s in a Forth of July Firework set up Dogwood Dell.

The THANG

Mosey to COP
20x SSH
20x Don Quixote
20x Imperial Walkers
20x SBS
15x Arm rotations
15x Arm rotations

Mosey to the World War I Monument( The Carillion)

Steps with 10x Merkins and 10x World War II sit ups

5 sets

Mosey to the Pull up Bars, 5 pull ups, 10 Dips, 15 Pole smokers

5 sets, with a run to Carillion between each.

Mosey to the VITA Track,
Alternating intervals 5 burpees, 10 LBC’s

One loop of the Track,

Mosey back to COP for a Bear Crawl to a Ring of Fire.

Mosey to Shovel Flag

COT

Moleskin

Swirly reported seeing the GORUCK crowd heading out of Dogwood Dell just before 0600. He was wondering if a whole new group of F3er’s were going to join in the 4th of July beatdown.

Several Members of the PAX are heading to various regions of the Outer Banks, in a related development Shark week starts tomorrow. Chum Bucket seems to be the only individual that was willing to venture into the water next week. YHC thinks his Plan for swimming is best illustrated below.

For those still in townNext week, Fudd in joining the Folks that have Q’d the Punisher, be prepared to run!

Announcements
TYA is leading a BRR run Sunday Morning 7am.
Dogpile T-Shirts are available ORDER NOW!

5 of Richmond’s finest and a welcome guest from Winston-Salem posted for lovely, rainy morning out at DogPile.  Here’s how it went down.

Mosey around circle a few times to prep for COP: 20 split jumps, 20 imperial walkers, 25 flutter kicks, 20 Don Quixote

Mosey to the bowl behind the amphitheater for Escalator (thankfully lifted from an NC based workout).  Run up one side 5 hand release merkins, run up the opposite hill for 5 hand release merkins and 10 diamonds.  Keep doing this while adding 15 Carolina Dry Docks, 20 Mtn Climbers, and 25 squats.  Plank when done, and then come down the escalator by removing one of the exercises after each hill.

Mosey to pull-up bars and partner up for: 8 pull-ups, 10 dips, 20 WWII sit-ups while your partner runs to the Carillon and back.  Flapjack and repeato 3x

Mosey to Toga’s favorite= Love Hill: start at the gate and run to the fallen tree up the hill.  Your partner does lunges up the hill till you get back.  Flapjack and repeato with walkout push-ups and bear crawls then back to lunges.

Mosey to shovel flag for COT.

NMM: Ice Dancer, from the Winston Salem PAX, joined us for our morning of fun.  Turns out that they get after it in Winston, so YHC spent a lot of time trying to keep up with Ice Dancer #LarryBird.  It appears the goat mowing service did a nice job on the hills around DogPile, and the PAX was treated to a pristine AO.  The rain proved a welcome change from the new sauna’esque normal that is RVA, and the PAX made it through with mumble chatter intact.  In other news, Honey Do continues to get stronger on each post, and Goldberg kept his shirt on for the COT.