Tag: Dogpile

8 PAX enjoyed the best AO in Richmond, and here is how it went down:

Mosey to parking circle, run around circles a few times, and circle up for COP: 20 SSH, 15 Clerkins, 20 mtn climbers, 20 Russian Twists

Mosey to pull-up bars for.., you guessed it, pull-ups:

1. 5 wide grip pull-ups, 10 diamonds, 15 squats as low as you can go: repeato 3x
2. 5 normal grip pull-ups, 10 dips, 15 lunges: repeato 3x
3. 5 close grip pull-ups, 10 flutter kicks, 15 froggers: repeato 3x

Mosey to Carillon for The Towering Inferno.  Partner up to run up the Carillon, 1 partner wheelbarrows to other side, run down, second partner completes carry to planters, and repeat with each partner completing each role 2x.

Mosey to the bowl behind the amphitheater for Jacob’s ladder with merkins.  We only had time to go up to 7 and not back down.

Jiggy jog to amphitheater for jumps up the steps, run down, and 5 derkins from the bottom step: repeato 3x

6 MoM including, leg raises over the steps, bicycles, twists…

Mosey to top of hill to begin Bear Crawl Indian run to the flag.  COT

Moleskin:  It’s always a privilege to Q DogPile, and Toga had been out of rotation for a few weeks.  While Toga eschewed the weinke he found himself with endless options at the AO.  Most of his selections came from PAX favorites from previous episodes of DogPile, but the PAX answered without complaint.., and not a lot of mumble chatter.  Toga did note that his new compression socks, while still the same brand as Sippy Cup’s, must be different as they made him look sexy.  The PAX heartily agreed, but it was also noted that Toga’s didn’t make him any faster.

Yours In Classiness,

Toga

8 Faithful and 1 FNG posted for a humid morning beatdown at DogPile.  Here’s how it went down:

COP: 25 SSH, 15 Merkins, 25 LBC, 25 Imperial Walker, 25 Slow bending Squats

Mosey to Pull-up bars

Abbreviated, Half Murph: 5 x (10 pull-ups, 20 merkins, 30 squats)

Mosey back to Carrillon

4 Minutes of Mary: 20 Flutterkicks, 15 Box Cutters

Mosey to Amphitheater

Declined Plank-o-rama: hold, walk right, walk left, left hand on bum, right hand on bum (repeat 3x)

Mosey to base of pump station

Love Hill-Blimp Style-Dealer’s Choice: lunges, walk out merkins, broad jumps, grapevine (karaoke), bear crawl, crab walk back to the top

Mosey to flag

Roxanne Fail, 20 LBCs, 120 seconds of Roxanne (play Police song and burpee whenever you hear “Roxanne”)

Moleskin:

Welcome Tarzan!  This morning’s workout was especially gloomy.

It was not lost on YHC that Bleeder skipped out as the Pax descended Love Hill…at least he wasn’t bailing altogether…but going to support our F3 brothers in Short Pump.

Cheers to Conspiracy for ensuring we stuck to form.

YHC was proud to lead a group that stayed together as a group through a tough workout.

In attendance (22!)

22 faithful and a newspaper reporter gathered on a surprisingly sunny morning for the YHCs VQ. On the agenda—trails and hills and a few merkins along the way.
The THANG.
COP (SLIMS)
30x SSH
25x LBCs
25x Imperial walkers
15x Merkins
25x Slow bending squats

Crab-Bear-Merkins
Start with feet at center of circle, 5 merkins, flip over, backwards crabwalk to edge of circle, flip over, 5 merkins, crawl bear back to center of circle. Repeat 4x.

Mosey to down to the pump house

Hill runs #1—the pump house
Partner up. 1 partner runs up hill to the street while other partner does sumo jump squats. Flapjack and Repeat

Hill runs #2—the Pipe
Partner up. #1 runs up the pipe hill and back to the street via the trails while #2 does a repeated 2 merkin curb crawl on a single curb.
Flapjack and Repeat

Hill Runs #3 Street to pullup bars
OYO Run up pipe hill all of the way to the pullup bars. 10x chin ups, 10x down under pullups, and 20x mountain climbers. Run back downhill.
Repeat, but switching grip on the chin/pullups.

Mosey to the flag via the hidden staircase.
COT.

Moleskin.

The PAX arrived early for the workout today and planted 5! shovel flags, a strong showing. Even Chum Bucket was a few minutes early. No doubt we wanted to have an impressive show for the reporter. Toga’s appearance was surprising. Evidently his camping trip was cancelled due to “rain.” Tclaps to J’ville for making the effort to come to #Dogpile even though he was Q for the gridiron workout right after. Conspiracy was a LIFO and somehow tracked us down in the woods.

There was a fair bit of mumblechatter during the initial Crab-CrawlBear-Merkin exercise. Evidently the PAX had expected to start out the workout with more running. YHC was happy to oblige! And the PAX responded impressively.

YHC’s GPS watch read over 3.1 miles for the workout, and he estimates that over 80% of that was on a slope. That’s kind of like running a 5K up and down a mountain in addition to doing all of the other exercises. Outstanding work, gents!

YHC’s goal for his VQ was to show everyone some new parts of the AO. There are so many possibilities, and YHC is looking forward to seeing how we use this great location to further our fitness.

YHC gives a lot of talks as a part of his job, but it still was quite unnerving leading the COP for the first time—there is something about standing in the middle of a circle with people behind you that’s a bit scary. YHC still needs some tips about knowing how to count out LBCs and still breathe at the same time—tricky!

Although there were no FNGs today, YHC was happy to work out with a few PAX he hasn’t met before—Cowboy, Camper, HoneyDo, Goldberg, and Ronaldo. It was good to see Haggis back with us as well. And specific Tclaps to Chum Bucket today for helping me clean up my signs and loaning me the pen. Also to Toga and TYA for coaching me on how to lead a Q.

Finally, I think we made a good showing for the reporter—let’s hope the article will help us get some more men out to join us at the dogpile!

The predominant emotion today by YHC was gratefulness. I’m so grateful that Wilson, Toga, and others EH’d me a few months ago right during a #Dogpile workout, and I’m looking forward to many more days in the gloom with you all!

9 Faithful RVA Pax & 2 very welcome guests gathered at Byrd Park this morning to greet a sunny day with some hard work.

Here’s how it went down:

COP: 25 SSH, 15 Merkins, 25 Hillbillies, 25 Slow Bending Squats, 25 LBCs

Mosey to Vita Loop for Vita Burp Loop: full loop with set of burpees at every turn that was larger than 90 degrees.  First stop: 1 burpee, 2nd stop: 2 burpees, etc…up to 5…then back down to 1

Quick COP: 25 Box Cutters

Vita Lt. Dan Half Loop: same as Vita Burp Loop but performing sets of “real” Lt. Dans (1 squat + 4 lunges total = 1) instead of the burpee sets

Mosey across street to massive hill for Triple Nickel: partner up + run up hill (with bear crawl if need be), 5 pole smokers while holding on to fence, run down hill (sled on bums really), Stuart Scott Merkins with your partner (5 on each side)

Quick COP: 25 Alabama Prom Dates

Mosey back down Vita Trail – Stop for a round of Daft Punk while listening to “Around the World”

Mosey across street back towards Carillon – Quick COP: 25 Flutter Kicks

Mosey on to amphitheater for Tabatta: Dips

Mosey down amphitheater steps: 5 derkins at each step

Abort in the interest of time.  Mosey back towards flag for 2 Minutes of Mary: 25 Hello Dollies, 25 LBCs

COT

Moleskin:

It was very good to host Pâté & Captain D today.  Cheers for coming out and checking out F3 in RVA!

TClaps to Sippy Cup for playing a good host to our 2 guests and ensuring a member of the Richmond PAX was out front during the Vita runs.

YHC ran some reconnaissance before parking and was distressed to see that the hill had not been mowed in quite some time.  However, this made the descent an incredible sled ride (in May).  Most all of us slid on our rumps…Romancing-the-Stone-style.

Wilson questioned why “Around the World” would be part of YHC’s music collection, only to learn how it played an important role while YHC was chasing M Döner Kebab in the Fatherland back in the day.  When YHC saw this “new” exercise listed on F3Nation’s exercise page, it was a no-brainer to pull it out of the bag this morning.

Oyster let YHC know at yesterday’s RAMM that Love Hill was closed for construction…I hear the construction will be completed in 2 weeks’ time.

This was the first workout that YHC has posted to in a while where neither Bleeder nor TYA has also posted. #awkward

Announcements:

Next Saturday is Sippy Cup’s VQ and promises to be epic, as it will be covered by local press.  Please try to be there.

6 PAX posted for a chilly but beautiful Saturday morning at the Carillon in what would be Orville’s F3 swan song #sademoji.

THE THANG

Mosey to Carillon Traffic Circle
COP
SSH x25
Windmill x15
LBC x20
Burpees x15

Mosey to amphitheater
Bunny hop up, jog down
After 1 minute, hold elevated plank (feet on stone steps)
Shimmy 10 paces right, 10 paces left (still in a plank)
10 Merkins
Rinse & Repeat

Mosey to Carillon steps
Bunny hop up steps, lunge across, jog down opposite steps
10 flutter kicks
Rinse & Repeat for 5 minutes

Mosey to wooded pasture
Hold plank for 45 seconds, tag 10 trees
Hold plank for 30 seconds

Mosey back to Carillon steps
Bunny hop up steps, bear crawl across, jog down opposite steps
10 mountain climbers
Rinse & Repeat for 5 minutes

Mosey to Field for The Beast:
Spider Man Merkins
Hello Dollies
Lunge jumps

Mosey to the Bars
10 seconds, as many reps as you can (pullups)
10 seconds, as many reps as you can (dips)
Quick uphill sprint set
20 seconds, same as above

Mosey back to traffic circle for 2 Minutes of Mary
Rosalita x20
Freddy Mercury x20
Backwards Plank, lifting each leg for added beatdown

COT

Moleskin
Fortunately for Orville, Chum Bucket was there to remind him that Hello Dollies and Rosalitas are not the same exercise. Initial burpees got the PAX a bit winded, but folks rounded into form by the time we hit the amphitheater. T-claps to Goldberg for making it through a tough first workout. Also T-claps to Bambino, as this was only his second F3 workout ever. Keep up the hard work, fellas.

Alas, my time with the faithful PAX of Richmond is drawing to a close. The light of my life and I are headed west, probably into a sunset. Oregon awaits, and we’ll be moving out June 1. T-claps to everyone I’ve had the pleasure of running, sweating, and burpeeing with over the past 8 months! Keep it going strong, and if you’re every in the Portland area let me know and we’ll knock out a few merkins together.

Having hit a couple of workouts in other states, it’s always interesting to see “how the locals do it.”  We were fortunate to host Hairball and Obama at DogPile, and here’s how it went down:

Warm-up CoP:  20 ssh, 20 mtn climbers, 20 don Quixote, 10 clerkins

Mosey around Carillon to pull-up bars for 8 pull-ups, 16 froggers, 24 reverse crunches, run around the carillon: repeato 3x, plank fun to gather the 6

Round two = 8 body rows, 16 plank jacks, 24 lbc, run to Carillon: repeato 3x, plank and abs at the end

Mosey to bottom of hill for another edition of Love Hill. Partner 1 runs to top of hill while partner #2 lunges, flapjack and repeat with broad jump burpees and bear crawls till all teams make it to the top

Mosey to flag for abs till out of time: uncounted amount of sit-ups IC and flutter kicks IC

Moleskin:  As YHC is going to miss several weeks of DogPile it seemed only fitting to make this one count.  The PAX pushed hard, and it was strange to now officially be working out in some heat and humidity.  Hardywood and Hairball proved to be fast movers on the circuits with Fudd deciding to push himself on round two.  Larry Birds to you guys!  Sippy Cup informed me that he might not run home, and that lets a Q know something went right.  Welcome back to Huggy who we expect to see much more often.

YHC will miss you fellas and the best AO in Richmond.  Stay mosey my friends.

Toga

A PAX of 11 strong posted in the gloom to meet their match:  the ladies.  Probably the most hyped workout ever at F3 RVA, the ladies were hand-picked and harvested specifically to throw down a challenging 60-minute workout.  8 feet in length, and ranging from 3 inches to 8 inches in diameter, these were not your average ladies.  Inspired by Chum Bucket at the F2 a few weeks back, YHC decided to bring every gimmick possible to get the PAX out this AM.

THE THANG

Mosey over to the far circle, navigating around the dell and through tents set up for Arts in the Park

25x SSH
25x IW
10x Push-up to Planks

Mosey over to the near circle.  Waiting for the PAX was Chuck, YHC’s faithful truck.  Plank up on the circle as YHC introduced the PAX’s 7 ladies:  Wilma, Betty, Bertha, Edith, Agnes, Matilda, and Harriet.

The PENTAGON:  5 stations, 8 rounds.  15 seconds of work with 8 seconds of transition to the next.  In pairs

1 – Rock Dance
2 – Push-pull w/ ladies
3 – Sit-ups w/ ladies
4 – Derkin w/ feet on ladies
5 – Truck push

Mosey over to the Dell.  PAX split in half.  Once the groups were done, they switched.

Group A (no ladies) – All exercises ran the width of the Dell and back to start
– Bear crawl, 20 crunches
– Crab walk , 20 flutter kicks
– Sideways bear crawl, 20 Freddie Mercuries
– Lunges, 20 rosalitas

Group B (with the ladies) – All exercises ran the width of the Dell and back to start
– Lady flips end over end , 10 squats
– Lady rolls, 10 merkins
– Lady on shoulder, 10 star jumps
– Sprint (no lady), 10 zippers

Log PT – pair up by height and line up at the edge of the Dell.  With your partner:
– Lady on right shoulder.  Up, over head, down to shoulder, and back x 10
– 10 steps forward
– Lady curls x 10
– 10 steps forward
– Lady shoulder press x 10
– 10 steps forward
– Lady chest press (on the ground) x 10
– 10 steps forward
– Lady sit-ups (on the ground) x 10
– 10 steps forward

Rinse and repeat

THE MOLESKIN

There certainly was some hype over the workout.  YHC started by running the shovel flag in to the AO so the PAX couldn’t get a sneak peak at the ladies.  And the PAX stepped up to the challenge.  Great output by all!

The chatter was fairly low today…guess the ladies just took the breath away.  Wilson confessed that he was pushed by pairing up with Garbage Plate on the Log PT.  Great job!  Seek out those who are better.  It’s the only way we get stronger.

Among several new exercises to the workout, the rock dance got some extra TClaps.  PAX paired up, held on to partner’s shoulder and back (like a dance) and had to move them off of the X.  Lots of abs and core involved.  And a couple of stalemates.  Heck of a job today!

Welcome two FNGs to the pack:  Hardywood and Crumpet.  Hardywood was EH’ed by Bleeder at the Hardywood 4-miler, hence his name.  He’s a member of Richmond Multisports and will raise the level of the PAX.  Crumpet is Loose Goose’s father-in-law.  He earned the PAX’s respect with his determination through the workout.  Crumpet teaches English (not American) overseas and hails from TX and AR.

While YHC is generally meticulous about form, there were a few deviations today as there were too many moving parts for him to spot and correct.  No fear.  YHC’s will make up for it next time.

TClaps to Bleeder for being the truck driver and photographer during today’s workout.

ANNOUNCEMENTS

– Mon, #Punisher, Holton Elementary
– Tues, #NoToll, Hugeonot Park
– Wed, #SourceOfTruth, Swift Creek Middle
– Thur, #MOM, Mary Mumford Elementary
– Fri, #RAMM, Mary Mumford Elementary
– Sat, #DogPile, Dogwood Dell, 6:00am, #GridIron, Pouncy Tract, 7:00, (#PreGame at 6:40)

We’re looking to build #GridIron back up.  Know anyone in the Short Pump, Windham, or Twin Hickory areas?  bring them out!

Looking to get Backblasts via email?  Here’s a step-by-step on how to setup IFTTT to send you a email with the backblasts.

14 strong posted just before Sunrise, including one LIFO, and one Kotter,

The THANG

Mosey to Circle for some parade Laps

1st COP
20x SSH
20x Mountain Climbers
20x LBC
10x Merkin

Mosey to 2nd COP
20x Flutter Kicks

Mosey to 3rd COP
20x Rosalitas
NoToll 5 Burpees
Al Gore Touchdown

Mosey to Center of Bridge
50x Deep Knee bends facing east
50x single leg knee bends each leg

Watch sun come up to east

Mosey Back to Other side of Tolls
4th COP
Plank & Dead Cock roach

Mosey to Amphitheater,

Ten Times
Run to top, 10X Durkins, on each level Back done, 10x

Mosey to Carillion
Triple Nickel with LBC’s

X’s & 0’s

Pair up Bolt action, And Plank
Jog to end of Field, Lunge Back
Run to the Shovel Flag,

COT

Moleskin

TClaps to Kotter Snowden, Welcome back!

As we ran the circle a couple of times, to give the Chum(LIFO). Sippy and Swirly gain extra credit for running to the Workout. YHC only put in one mile before the 1st COP- delivering the Blue tooth Speaker the center of the Bridge.

Running toward the Tolls, several comments were made that they had failed to bring their Passports for crossing the River, YHC informed them that we were only going half-way. With the number of Leg exercises being handed out, Conspiracy inquired if this was part of YHC rehab schedule( That was the case, excellent deductive reasoning there)

YHC was happy to report that last week’s adventure into Canada did produce a 3rd place trophy for Team Schultz & Co.

As the Ten times “durkinfest” was taking place, it was noted the Conspiracy began to complain that this was a challenging workout(Complain might not be the right word, Asking YHC if YHC had thought about the Exercises beforehand. Gee, running out to the center of the Nickel Bridge with a Blue Tooth speaker to play “Here comes the Sun” by the Beatles before the entire workout, so we could all be watching the Sun come over the horizon at the exact right moment… hmmmm)

Toga reported that he and Wilson happened to run into each other in the Atlanta airport. Both managed to not recognize each other at first sight, without the F3 gear on and in broad daylight, I guess will all look different(Normal).

Getting the brand new Stingray Corvette to arrive at the end of the workout for a photo op, YHC had nothing to do with that. It was good to know that Wilson’s knowledge of Corvette’s included it’s current 0-60 time.

Coffeeteria

Snowden, Chum Bucket, Lockjaw, Saab & Pelosi 5-0 arrived at the Carytown Starbucks for the daily dose of Caffeine and F3 Chatter.

Announcements:

Hardywood Four Miler tomorrow 5:30
If you want to order a F3 RVA T-shirt you will need to do this today for Source of Truth and Gridiron.

11 with an FNG posted for a beautiful Spring morning at DogPile. Here’s how it went down:

20 ssh, 20 mtn climbers, 15 sit-ups, 10 clerkins, 20 hillbillies, 20 don Quixote, 15 sit-ups

Mosey to VITA course for one loop stopping at every apparatus for alternating 5 burpees and then 10 merkins.

Mosey to base of carillon for The Towering Inferno part deuex. Run up steps and wheelbarrow across landing, run to bottom and carry partner to planters. Flapjack with each partner completing each exercise 4x

Mosey to pull-up bars for: 5 pull-ups, 10 diamonds, 20 sit-ups, 5 chin-ups, 10 diamonds, 20 sit-ups, report 2x

Mosey back to parking lot for 6 MoM: 20 flutter kicks, 15 leg raises, 20 rosalitas, superman x2

Moleskin:
Festivities were delayed as Fudd sent a prelaunch text that his slumber had run long. YHC did a quick revision to warm-up in the parking lot for a decent amount of time but still no Fudd. Mr. Sandman finally appeared while we were running the VITA, and the people rejoiced.

As we stopped at each “apparatus” for burpees or merkins on the trail, it occurred to the Q and the PAX that there were a lot more stops on the trail than anticipated. YHC took the grumbling as a good sign and will use this again.

Special welcome to FNG Garbage Plate. That one required a Google search to explain the reference. It must be a Yankee thing.

Sincerely,
Toga