Tag: Dogpile

8 Pax gathered on a surprisingly warm mid-December morning.

The Thang

COP:

Arm circles w/o cadence switch directions and angle of palm on Q’s command.  Imperial Walkers 20x, SSH 20x, LBCs 20x, Mountain climbers 20x.

Mosey to the star for a tower workout.  Pair up, bunny hop up stairs and proceed around the back of the carillon until you meet your partner, then proceed doing the backwards version of the exercise until you reach the steps.  Run back down the stairs to the star.  1st Bear Crawl/Crawl Bear. 2nd Duck Walk/Backwards Duck Walk, 3rd Crab Walk/Backwards crab walk, 4th Lunges forward and backwards.

Mosey over to pullup bars.  Partner up.  Do max pullups + 5 with help from partner.  Switch roles.  3 sets.

Mosey to the carillon field for 4 Corners Choose Your Poison.  For each evolution, the Pax chose arms, legs, or core.  Once chosen, the pax did the same exercise on all 4 corners.

Rnd 1: Arms: 10 close grip merkins; Legs: 10 Storm Squats; Core: 10 cross leg lifts.

Rnd 2: Arms 20 merkins; Legs: 20 Ball Dippers; Core: Freddy Mercury.

Head over to Vita course for Burpees or a 1 mile time trial.  Each Pax could choose to do 100 burpees or run around the vita course (1 mile) at max pace.  The Burpee group’s goal was to complete their 100 Burpees before the last runner completed the circuit.

Head back for ~100 meter sprints.  1 at 50%, 1 at 75%, and 1 at 100%.

COT

Moleskin:

Last week YHC learned that the rest of the PAX places bets on when he’ll show up (as I’m usually one of the last guys to post).  So this morning, I arrived early and snuck up on the gathered PAX taking a running route that placed me behind Swirly’s Woodfin truck.  I enjoyed the extra few minutes of joking in preparation for the workout and will plan to arrive early more often.  Aisle 5 was in a particularly jovial mood and asked me if I ever stop flexing my legs.  Nope, permanent flexion. Actually, I would gladly exchange my rippling legs for those 6 inches longer.

For the workout, YHC chose the pick your poison so that he could avoid doing any Merkins as his pecs and back are still sore from the 5000 Merkin challenge.

We were able to calibrate our 1 mile times to a new metric–which I will call the Wilson Burpee Scale (WBS) .  In this first iteration, the numbers ranged from 80 to 110.  YHC finished in 80WBS, Rosie ~85 WBS, Grizzly came in at ~100 WBS, and Aisle 5 was at 110 WBS.

It is great to see that Winstons is becoming a Dogpile regular.  He particularly impressed today on the Carillon exercises.  And, Rosie and Aisle 5 have some serious wheels on the sprints.  Aisle 5’s back stride is particularly impressive on those all-out sprints, I think his heel comes almost as high as his head!  I’m still in awe of Blood Test and Grizzly who push themselves hard and earn their Respect/Respect and Respect, respectively.  Swirly, as usual rocked the Pullups and Merkins.

This was a tough workout, but you guys are a pleasure to lead.  Good attitude, guys!

Announcements:

It is Virgin Q week!  Lab Rat on Sunday, Circle K on Monday, Rosie on Tuesday, and Aisle 5 on Wednesday.

HDHH will happen on Wednesday.  Lockjaw is in charge–

8 faithful woke up extra early to scrape the frost of their windshield and come to Dogpile for a good Saturday morning beatdown.

THE THANG:

Mosey to circle for COP:  SSH x25 , Merkins x12 , Imperial Walkers x20 , Flutterkicks x25, Burpees x10

Mosey to Carillon field for Tabatas:  Alternate Broad Jumps & Lunges until other end of field.  From end of field run up boulevard up to the turn and back.  Stop at every lamppost for 1 burpee. 20 in all.  On way back audibled to 2 burpees per post.

Tabatas back to other end of field again:  Broad jumps & lunges.

Mosey back to cirlce & partner up:  Partner should press x20 then planking partner wheelbarrow to center of cirlce & 10 decline merkins.  Switch partners, 2 sets.  Finish with 10 burpees

Mosey to Amphitheater for Incline Merkin Ladder: Up to 8 Steps.  After done complete 20 walk-out bear crawls.

Mosey to bowl behind theater for Jacobs Ladder to get Wilson above his 100 burpee mark for the day.

Finish with Mary at the flag:  30 LBCs, 50 Boxcutters.

MOLESKIN:

YHC signed up for Q for purely selfish reasons, to minimize running to save YHC’s legs for the Bear Creek 10 miler.  The PAX responded well with a burpee & shoulder heavy beatdown.  For the last several weeks it has been funny as the PAX has been able to guess when Sippy’s light would come over the hill at 3 minutes before 6.  Winston shared that Sippy hurt his back and was out for Dogpile, hope you get better soon

Good workout today men!

 

11 Pax joined us on a crisp fall morning.

Sippy Cup leading:

COP

SSH x 25

Russian Soldiers x 20

Arm circles OYO big/little, backwards/forwards palms up/down

Merkins x 12

Russian Twists x 30

Peggy Flemings (new calf burner exercise)  Balance on left leg with right leg out in front of you ~ 6 inches of the ground.  Hold.  On Q’s command swing the right leg back behind you while bending at waist to maintain balance.  Hold.  Repeat front and back one more time.  Switch legs and do the same with the right leg straight and left leg off the ground.  10-15 seconds per hold was a good challenge.

Mosey up to top of carrilon steps for a 4 corners.  10 Burpees, 20 Ball dippers, 30 Merkins, 40 LBCs all on the carillon platform.  Bear crawl between corners, rather than run.

Mosey to Hate Hill.  Exercises: Lunges, Walkout pushups, Duck walks, repeat

Run up pipe and when you get to top do an isometric hold with locked arms on the parallel bars while waiting for the six.

Wilson leading.

Diagonal 4 corners (run along short end of field, sprint diagonally).  Exercises all x15 (LBCs, Right cross leg lifts, Left cross leg lifts, heel touches (from crunch position)).  Done 2x.  Finish things off with 10 pickle pounders in cadence.

Dealers Choice Ring of Fire.  Each man calls out exercise for person to his right.  When dealer calls bonus, everyone does the exercise.  Exercises included: burpees, merkins, Carolina dry docks, Scorpoin dry docks, Peter Parkers, Mountain climbers, Parker Peters and some others.

Partner up for Pole smokers x 15.  Finish off with 50 Merkins.

Mosey back to flag.

COT

Moleskin:

It was nice to have out of town guests Sir Topham Hat, OBT, Disney, and Exeter from Charlotte with us today.  They have family in Richmond and are up for the Thanksgiving weekend.  Have a safe trip back gents.

Peggy Fleming is worth doing again.  The credit for naming Peggy Fleming goes to OBT.  There was a lot of laughter during this exercise—some of the Pax are balance-challenged, and others became balance challenged when they were laughing at those who were.  We tend to lack calf-specific exercises, so this is a good addition.

Part way through Hate Hill, several Pax relayed the message that there were dogs and “Look out for Bobo.”  As it turned out, halfway through our exercise a man had pulled up in a pickup truck and had let out his dogs.  The first two dogs were unchained didn’t care at all that we were there, and YHC and TYA, who were running together, wondered what the big deal was.  As it turns out Bobo, the third dog, was chained to the truck right near the gate where our turnaround was.  As TYA approached the gate, Bobo him know with a vicious bark and snarl that getting any closer would be very unwise.   Everyone gave Bobo a wide berth after that.  “Look out for Bobo” became a workout theme.

During the 4-corners diagonal exercise, Aisle 5 seriously impressed with his speed, blowing away most of the rest of the PAX.  Wow!  Sir Topham Hat, Disney, and Rosey also brought their wheels.

Not all of the PAX made it up to 50 Merkins to finish off the workout—but we are getting stronger and even to suggest this exercise several months back would have been laughable.

YHC’s choice of Hate Hill was a bit questionable since it was still kind of dark.  It would be best to move that to the end of the workouts until the morning light comes earlier.

Good work guys!

12 eager men gathered at Dogpile to start the weekend off with a bang.

Here’s how it went down:

COP
25 – Seal jacks
20 – Merkins
20 – Don Quixotes
20 – Clerkins
20 – Imperial Walkers
20 – Werkins
10 – Good Mornings OYO

Mosey to field for forward and back. Run forward the length of the field, complete 20 2-count russian twists, run backward the length of the field, complete 20 more russian twists, forward the length of the field and a final 20 russian twists.

Mosey to VITA loop. Complete 1 lap clockwise, stopping at each station to complete exercise. Alternate between squats and WWII situps.

Mosey back to field for forward/back/forward. 20 2-count flutter kicks between each sprint.

Mosey to Carrilon for unnamed exercise. Bunny hop up right stairs, 20 dips at top, run down left stairs, 20 mountain climbers at the bottom. Repeato x2.

Reverse direction. Run backwards up left stairs, 20 CDD, run down right stairs, 20 lunges. Repeato x2.

Mosey to bottom of amphitheater for 11s with merkins & LBCs. Run up 11 stairs complete 10/1. Run down 11 stairs 9/2, etc until 1/10.

Mosey to SF for pickle pounders. As many as it takes.

Moleskin
Strong turnout for a cool morning at #dogpile. It was YHCs first Q there and thoroughly enjoyed it. There are many options available to mix in plenty of variety. As DK suggested, YHC had planned for a second lap around VITA backwards; however, the first lap toasted most individuals and consumed enough time to move on. Maybe next time.

Wilson, aye sensei.

The forwards and backwards were challenging for the PAX. Bleeder found his inner Usain Bolt and powered through the sprints. Unfortunately no lightning bolt pose. Someone thought there he heard Fudd during the second forward/backward, alas it was just a member of the pax expressing himself.

Pickle Pounders were a crowd pleaser at the end. Many juvenile comments ensued. Aisle 5 suggested December should be the pickle pounder challenge.

115 total merkins + any extra from the PAX.

Announcements
– 45MOM 7:00 on Thanksgiving
– Lots of turkey trot options. Check with Fudd for UR, TYA for Salisbury.

Splinter

10 regulars gathered around the shovelflag on a brisk morning at Dogpile.  The PAX was not cold for long as we got right to it:

THE THANG

COP:  SSH x25, 10(20) Merkins, 25 Lbc’s, Imperial Walkers x25

Mosey to the other Roundabout circle and down Rugby hill, pair up for:

Dora 1,2,3:  100 Burpees ,  200 Merkins , 300 Boxcutters

1 partner runs up hill to circle and back while other performs exercise.

Mosey to Amphitheater for:  Escalator (Mary Version) with 20 Merkins thrown in before the start

Increasing set of Ab exercises going up series of step with 15 reps of exercise for each step:

Step 1 – Boxjumps x5 , Step 2 – Flutterkicks, #3 Alabama Prom Dates (aka UofL recruting trips) , #4 Freddy Mercurys, #6 Box Cutter, 7 & 8 Cross Leg Lifts -alternating R&L on each step, 9 Russian Twists (4 count)

Finish with Stairway to Burpen – Start at bottom of Amphitheater and do Burpee for each Stair all the way up (13)

Mosey back to the Flag for COT and BOM Prayer

MOLESKIN:

Glad that we had an even amount of PAX for the Dora 123, credit to DK for giving me this idea at NoToll.  Running up and down the hill and the difficultly of the 3 exercises kept mumblechatter to a minimum besides some occassional “i hate you honeydo” comments along the way, which YHC takes as a sign of pride.  This one was tough for all and YHC was concerned when the truck came up the road that some PAX would not be able to move out of the way, or specifically for Swirly that he’d just keep going until his Boxcutters were done.  YHC was impressed to see Winston put in a strong effort in his 2nd dopgile, this was no easy Dora.  It is somewhat confusing to have Winston & Wilson together during the beatdown with such similar names.  Lab Rat continues to post and YHC is glad to consider him a regular now at Dogpile.

YHC had intended to alternate arm and abs for the escalator but for time (and YHCs burning shoulders) sake went with all Abs.  This turned out to be a people’s choice with the PAX making suggestions for each step up the way.  Nice job to Swirly to finish to with Russian Twists at the top, somewhere to the west TYA was smiling.

Glad to see the PAX enthusiastically agree to finish with Stairway to Burpen at the end.  And lastly although it was in the 30s Swirly did not bring out the infamous Yellow hat.  Will we see it in November or wait until December?

ANNOUNCEMENTS:

HHH brewery run Wednesday 11/18 starting at 6:00 at Ardent.  Bear Creek 10 miler spots are filing up, sign up now!  Also YHC is doing the TurkeyTrot 10k at UofR on Thanksgiving if anyone else is interested.  LabRat mentioned Ashland has a 5k as well.

 

 

 

65 degrees on a cloudy morning—very warm for November

COP

Russian Soldiers 15x, Imperial Walkers 20x, A number of variations of arm circles, LBCs 30x, Merkins 10x

There and back: A series of exercises moving forwards to the center of the circle and backwards to the edge.  At each direction change do 5 merkins.

1. Bear Crawl/Crawl Bear 2x
2. Forward Lunge/Backwards 2x
3. Crab walk forwards/Backwards 2x
4. Military crawl forwards/backwards 1x

Hate Hill—partner up.  1 partner runs to the bottom of the hill and back, and the other does an exercise.  When the runner reaches his partner they switch.  Cycle through: 1. Lunges, 2. Walkout pushups, 3. Broad jump burpees.  When both partners reach the bottom of the hill the exercise ends.

Run up the pipe

Pullup bars At pullup bars do sets of: max pullups + 5 jump up lower down, max decline Merkins with feet on parallel bars, and 20 mountain climbers.  ~3 sets.

Mosey Back to Flag

COT

Moleskin:

We gladly welcomed back Standard time with some nice exercises on the hills and trails in daylight!  The fall colors in the woods were quite amazing also.

This was a pretty punishing workout with lots of cardio and not a lot of rest.  A Sippy Cup special!  The last sets of pullups/merkins especially generated lots of groans and moans.  Solid work gents!  I noticed there were no double-dippers today, so YHC thinks he did his job!  Post workout YHC went home and fell asleep on the couch.

It was great to have Wilson and Aisle 5 back with us after a several week hiatus.  It was Marv’s first time to join us too, and Lab Rat’s second.  It was great to have you guys  We welcome FNG Winstons, who received his name because he is a pulmonologist at VCU.  I had a nice talk with him post workout and while exhausted, he had fun.  Good encouraging atmosphere, guys!

For those of you statheads:

Merkins: here’s my count: COP—20, There and back—90, Walkout pushups ~20, Decline merkins (YHC had 60).  Total 180ish.

Running—we ran about a 5K during the hour.

16 faithful and 1 sort-of-FNG arrived at Dogpile on an eerie Halloween morning in the dark.  A horror-movie themed beatdown went down like this:

THE THANG

COP –  SSH x 25 , Spell Halloween with leg writing, Chainsaw starters -10 each side

Mosey instructions – In honor of Exorcist movie cover any time PAX passed a lamppost someone became possessed and blurted on an exercise that the PAX had to then do x10

1st Lamppost – 10 burpees, 2nd one – Tuck Jumps

Lineup on memorial field for – ZOMBIE CHASERS

Series of sprints, side to side, slowest man each round gets tagged and turns into zombie (aka leglifts) until last man standing.  Congrats to Splinter on being most likely to survive zombie apocolypse.

Mosey to Carillon for DONNIE DARKO (in honor of Richmond’s own Richard Kelly)

Bunny hop up steps , 28 Merkins, down steps , 6 burpees, hop up steps, 42 boxcutters, down for 12 Carolina dry docs.  Repeato

Mosey past several more lammposts (merkins, LBCs, jump lunges) down to behind Carillon for Descent themed Tunnel of Darkness (tunnel of love)

Mosey back to Memorial field (2 more lammposts – dead cockroaches & merkins) for JACOBS LADDER

Only instead of running to each hill, bear crawl on the side, crab walk other direction, up to 7 burpees

Mosey to circle for 3MOM:  Flutterkicks, Alabama prom dates, & 30 WWII situps

MOLESKINS:
Good work group! YHC is a huge horror movie fan and was hoping a themed halloween Q would work.  YHC has actually met the actor who played Leatherface in the movie Texas Chainsaw Massacre but used Q-etic license to tie in the Chainsaw exercise.  That was a stretch. Thanks to Bleeder for starting the possession exercise out right with Burpees!

There was mumblechatter about the use (yet again) of glowsticks.  Since daylight savings kicks in tomorrow we should not need those anymore for a while during a YHC Q.  Circle K had the wipeout of the day during the zombie chase.  All the PAX did well during Donnie Darko round, there were groans during the boxcutters as the worst part.

Jacobs Ladder (altered) with bearcrawls and crab walks was brutal.  YHC was  afraid to do the Ladder in our normal spot because of darkness/safety so wanted to use the memorial field but change it up for a challenge.

Good work Lab Rat and Amnesia on posting to your 2nd beatdown ever (with varying lengths of time between them).

ANNOUNCEMENTS:  Looking forward to hearing about the pumpkin run later this week.

Happy Halloween!

 

9 Faithful appeared in the gloom at Dogpile

Bleeder Q
Mosey to COP

25x SSH
10X Merkins
25X DonQuixote
30X LBC
15X Brazilian Dance Party

Mosey to VITA Trail
Alternating between stations, 5x Burpees, 10X Merkins for one lap of VITA Tral

Handoff for Sippy Cup Q
Mosey over to the pullup bars. Max pullups + 5 jump up and lower down followed by Max steep incline merkins with feet on parallel bars. Alternate until Q says stop (~3 sets).

Mosey to the top of Love Hill. Zombie walk down Love hill to the area near the stone steps, with two plank “breaks.”

Pac-Man on the amphitheater steps 4x.

Bunny hop up 3 steps, then 5 x Merkins, to top of amphitheater. Do same on the way down.

LBC’s until everyone finished, and then 10x more.

Mosey to flag.

Moleskin.

When will daylight savings time come? It was cloudy this morning, and most of the mumblechatter related to not being able to see clearly. This AO is so great, it’s just a shame that we can’t make full use without headlamps. The pullup bars were especially challenging as seeing a dark bar against a dark sky was tough.

The weather made it quite pleasant in the dark. Sippy’s light came in quite handy as we headed toward the pull-up bars, YHC was wonder if Sippy was headed for the drain Pipe trail toward the pump house. YHC’s ankle was never so happy to see the pull-up bars!

YHC did announcement that the GORUCK Challenge was starting in a couple of hours. No takers.

Coffeeteria post workout at Ellewoods, LG, Viral, Goldberg and YHC enjoyed some coffee, conversation and a COKE Zero( not sure where Goldberg picked up the COKE Zero)

Announcements:

Great Pumpkin Run next Weekend
Punisher Shirts are now available to Order— Just in Time for Chirstmas!

7 Faithful and 1 FNG arrived for a Dogpile Beatdown

THE THANG

COP
25x SSH
15X Merkins
25x LBC’s
25 Imperial Walkers

Mosey to Amphitheater
Lunge up 6x alternating legs, 30X dips, 30X Deep Knee Bends

Mosey to the Carillon

Quadruple Check
Pair up in Fours

LBC’s, Bunny hop Steps/Bear Crawl, Plank, People’s Chair.

10x Burpees
Mosey to Circle for Six Minutes of Mary
Mosey back to Shovel Flag
COT

Moleskin

We were a quiet group at this Dogpile workout, then YHC realized the PAX was waiting for EF Hutton to say something. Welcome EF Hutton! Kotters to Viral for making it out and bringing out the FNG.

The Legs were hit hard today. Honey Do commented that when he started the Bunny hop up the steps, he came to the conclusion that his quads were done and not the best muscle group to use for the exercise; and called on his calves to complete the requested exercise.

Post Workout, Ran into Honey Do at the Indian Princess campout, Both of us were wondering A) Had the body recovered enough for the YMCA games that were going to occur and B) How cold was it going to get? The answer to A was answered soon enough; however, Question B, It wasn’t until the early hours of the morning hours before the thermometer displayed a temperature that I had not seen sense last winter. The refreshing morning frost highlighted that the temperature on the car’s digital thermometer at the Campsite on beautiful Lake Anna ( Just a few miles West of the North Anna Nuclear Power Plant) was a sultry 29 degrees.

Annoucements
Humpday Happy Hour Splinters House Oct 21st
GORUCK Oct 24th
Great Pumpkin Run Oct 31st

Five of the faithful gathered in the cool, surprisingly non-humid morning for a beatdown.

The THANG

COP

Russian Soldiers X 20, Arm circles, Torso circles, Don Quixote x 20, Merkins x 10.  LBCs x 30.

Mosey over to the western edge of the fitness course for the “Cinco check.” Similar to triple check, but with 4 exercises (Alternating ring pullups/squats, Merkins, Jumping Lunges, Carolina Dry Docks were spaced out over 1/6 of a mile along the fitness course.  1 Pax at each exercise and 1 running from the Dry Docks back to the starting pullups.  Each pax did each exercise 2x.

Mosey to the Amphitheater for Pac-Man.  1 Pax, the Pac-Man, started with an incline plank in the middle step at the center of the Amphitheater.  The remaining Pax (Ghosts) started in decline plank at the far end of the Amphitheater.  Pac-Man tried to reach the far end without being caught by the ghosts. Both Pac-Man and Ghosts could move up and down or right to left, but maintained their orientation throughout the exercise.  Repeated 5x so each Pax could be the Pac-Man.

Jacobs Bowl.  Ascending 1-7 Burpees at the top of the hills.  Bear crawl up the hills, and run down.

COT

Moleskin.

It was a smaller group today–many were participating in the Rugged Maniac or were away.  The five PAX really put in a solid workout.

YHC turned the triple check into the cinco check on the fly as we had 5 Pax.  The increasing number of exercises and longer distance between each exercise meant the Pax had to do many more repetitions at each station.  All stations were very tough, but it seemed that the Carolina Dry Docks registered the most complaints.  Burn, shoulders, burn!

Just like in the real Pac-Man game, Inky, Pinky, Blinky, and Clyde, improved with each subsequent screen and finally caught Pac-Man Swirly on the last round.  The Ghosts were aided by Swirly’s flesh wound sustained when his feet slipped and shin banged into a stone step.  This exercise was fun and has a lot of future for add-ons and upgrades.  Glowsticks for power ups, Ghosts descending from both directions, multiple Pac-Men, etc!

Announcements:

You can check all of the other backblasts for the standard October races.  In addition splinter will be hosting a 2nd F gathering at his house on 10/21.  Look at the pre-blast here.