Tag: Dogpile

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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

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

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

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

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

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

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

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

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

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

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

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

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

Saab abides

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

COP

20x Russian Soldiers

10x Don Quixotes

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

Arm circles

20x Imperial Walkers

30x LBCs

2x Plank walk outs

10x Merkins

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

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

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

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

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

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

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

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

 Ring of Fire. 10x Merkins one time around.

Mosey back to flag.

COT.

Moleskin.

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

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

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

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

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

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

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

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

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