Tag: Dogpile

Byrd Park

  • To a Mouse*

    8 men of purpose got their day started as the shoveled Stars & Stripes flapped gloriously in the wind. Most of the pre-planning went out the window; the Q made on-the-fly adjustments to still meet the objectives of the day:
    – No rolled ankles from uneven ground in the gloom
    – Get a good workout while not rolling around in the mud
    – Pull-ups somewhere along the way

    THE THANG:

    Mosey past the Carillon to the second turnabout circle.
    COP
    – SSH x25
    – IW x20
    – Alabama Ass Kickers x15
    – Russian Soldiers x20
    – Merkins x10
    Mosey around the reservoir to the tennis courts.
    King of Spades Tennis Court Beast (plank up after each)
    – Suicide
    – Burpees x6 x6
    – Merkins x6 x6
    – Flutter Kicks x6 x6
    – Carolina Dry Docks x6 x6
    – Rosalitas x6 x6
    – Squats x6 x6
    LBCs x25 then mosey to the Vita Course in search of a place to do pull ups.
    @ the monkey bars, each of the PAX do 2 sets of pull-ups. Max # +5 with help
    Mosey back to shovel flag
    Russian Twists x25
    COT – prayer for healing of the Portland community and our country

    MOLESKIN:

    Well done this morning, fellas. As mentioned at the beginning, YHC would typically have not shown up for a cold/rainy workout, but having signed up as Q previously this brotherhood was good accountability to alter that norm. It’s been >1 yr for YHC as part of the Richmond PAX and it is an honor and privilege to be a part of it, and to have made many new friends in that time.
    Good conversation & fellowship at the local Coffeteria afterward. Among other items, the joys of jury duty, speeding tickets, and vendor pricing were discussed.
    *http://www.phrases.org.uk/meanings/the-best-laid-schemes-of-mice-and-men.html

  • Soggy wet crunchy Frogs

    8 faithful overlooked the rain and poor forecast to show up for a Saturday morning in the gloom.

    THE THANG

    Mosey to the roundabout circle on the other side of the Carillon for Warm up COP.

    25 SSH , 20 Flutterkicks , 20 Imperials Walkers, 10  slow 4 count Merkins

    Mosey to front of Carillon and split up into 2 teams for Circle 2 Circle:

    Each starts at a runs to one of the roundabout circle and does a round of exercises listed on the Weinke.  Also in running between the 2 circles the team does 5 Burpees when they pass the Lamppost on the path.  After 4 rounds the team runs to top of Carillon to finish with exercise on the Weinke there.

    Circle Round 1:  30 Merkins , 40 WW I Situps

    Circle 2:   30 Dips , 25 Crunchy Frogs

    Circle 3:  25 Derkins (feet on the curb) , 50 Russian Twists

    Circle 4:  Partner up & Wheelbarrow across diameter of Circle each man, switch and WB back ,  10 Burpees

    Run to Carillon –  1st team in – 20 Flutterkicks , last team 30 Flutterkicks & 5 Burpees

    Mosey to Amphitheater for Triple Check –

    1st man – Elbow plank , 2nd Man – Dips , 3rd – Run up Amphitheater steps and back down

    Complete 4 Rounds.  After the 4 rounds YHC took a moment to properly demo the Crunchy Frog and the PAX joined for a set of 20.

    Mosey to Love Hill:

    Pair up – 1st man up the hill, partner start exercise up the hill:

    Exercise 1 – Lunges , Exercise 2 – Bear Crawl , Exercise 3 – Crab Walk

    Mosey back to the Flag for BOM and announcements

    MOLESKIN

    YHC was impressed to see a good PAX on a rainy morning, especially glad to see Aisle 5 back at Dogpile, he has been missed.  We had 7 to start and then Conspiracy joined us as we started Circle 2 Circle(C2C).  Before we started Wilson requested the PAX spend plenty of time on the ground to soak up all the gloom so YHC was happy to oblige by changing to flutterkicks in the COP to start.  This was a good start but YHC forgot to demo the Crunchy Frog exercise for later in the C2C which would come back to bite Team 1 later in C2C as team 2 improvised to X-Ys.  When both teams reached the Carillon both teams knocked out the 5 extra Burpees, good Stuff!

    YHC was not sure that Triple Check would work in the Amphitheater due to darkness so moved it to later in the beatdown.  Having 8 PAX for Triple check was troublesome for YHC as he is not capable of math before morning coffee consumption but the PAX still knocked it out.

    Love Hill was a great way to finish and lots of good mumblechatter throughout, especially about the UCI championships this weekend.  If you have not caught a race this week you need to this today or tomorrow.  Goldberg shared with YHC he posted after a long shift and little sleep, now that is dedication to shrug off the fartsack on a nasty rainy morning.

    ANNOUNCEMENTS

    Bottom to Tap is 10/17.  Doner Kebab is the man to talk with on this.

    Rugged Maniac is 10/10. Talk to TYA if interested.

     

     

     

     

  • Forward Blast – The Convergence at Pouncey Tract Park on September 19, 2015

    Last September 20, twenty-four men posted for the first F3 RVA workout – the GridIron – at Pouncey Tract Park.  For most it was our RedPill Workout.

    Less than a year later: there are F3 RVA workouts each day of the week; there are events where the men of F3 RVA come together as a team and do things a year ago they would have thought not possible; and there exist genuine friendships formed as Iron Sharpens Iron.

    To celebrate this growth, to offer thanks for these blessings, and to embolden our focus on the 3 Fs, we’re coming together this Saturday for a Convergence at Pouncey Tract Park.

    In case you’ve missed the Back Blast Moleskins over the last several weeks, here’s the schedule:

    0600 – DogPile at the GridIron (aka the “DoubleDipper Delight” – no driving required!) – FirstHalf First F for the DoubleDippers!

    0645 – GridIron Pre-Game Gut-Check – “Slaying Giants” – 15 minute look at the leadership of David the Sheepherder – solid Third F!

    0700 – GridIron – SecondHalf First F — All the PAX together for The Convergence!

    0815ish – Coffeteria at the Daily Grind – Second F time!

    Great opportunity for FNGs – have you HeadLocked 1, 2, or more?  If not, do it today.  Press those who resist the EH – the FNGs will appreciate your perseverance when they take the RedPill.

    And don’t forget those brothers who haven’t posted recently – Kotters have done it before and can do it again.  Reach out to them and put a tight EH on them.  They’ll be glad you did.

    For those with DoubleDip phobia, post at the 0645 Pre-Game Gut-Check.  And for those with soccer games, etc. Saturday morning – don’t worry, we’ll still talk about you if you can’t join us at the Coffeteria.

    The Gloom is calling – but the darkest hour precedes the light of day.

     

     

  • The Carillon Crawl

    Seven faithful posted for a workout at Dogpile as the rain held off for the most part.

    The Thang:

    Mosey to Carillon field – 25 side straddle, 20 Don Qs, 20 Imperial Walkers, 25 LBCs, 20 mountain climbers

    Mosey to top of the Carillon of the Carillon crawl – partner up for bear crawl and freddie mercury

    Mosey to the bowl – full Jacob’s ladder – WWII situps and burpies. plank up when finished.

    Ring of Fire – 10 merkins

    Mosey to amphitheater – partner up – first man runs to top, second dips. rinse and repeat.

    partner up – calf raises – 30 each foot

    5 slow bending squats on each step to top, 3 derkins each step back down, 5 irkins (inclined merkin) back up, 5 slow bending squats back down

    mosey to flag – 5 MOM – leg raises, russian twists, LBCs

    Moleskin –

    Great workout, good numbers despite the absence of the BRR attendees. YHC considered ‘the Carillon Crawl’ during Toga’s Dogpile workout. The exercise has one partner bear crawling down the steps, around the other steps and back up, while the other man does freddie mercurys. Definitely became much more difficult going down the second time through. The full jacobs ladder started atop one the bowl on one side, doing one burpee and running down the to the valley and back up the other side for one WWII situp. Repeat by increments of one up to 6.

    YHC’s apologies if he forgot someone, or some parts of the workout. Always best to log it right after the workout but couldn’t find the time until today.

    Announcements – celebrating CONVERGENCE this Saturday at Gridiron, 7:00 AM. Regular workouts this week.

     

  • Back in the saddle

    Lucky eleven posted for a return to the gloom at Dogpile.  Here’s how it went down:

    Mosey to Carillon run to top and repeato x2 before mosey to the parking circle for warm-up COP:

    20 mtn climbers, 20 Don Quixote, 20 leg raises, 10 merkins (stress good form),.. some other stuff.

    Mosey to field in front of Carillon for spint fun= sprint 30 yds, 20 split jumps, sprint, 15 merkins, sprint, 10 burpees, sprint: repeato x2

    Partner up for the same with alternating fireman’s carries.

    Stay with the same partner for the “Towering Inferno”= run up Carillon steps, wheelbarrow across top, run down, and 20 leg raises.  Each partner wheelbarrow x2.

    Mosey to pull-up bars for 8 good form pull-ups, run down the pipe trail, ab fun, run back up the pipe and repeato x3.

    Mosey back to SF for more core fun and COT.

    NMM:

    It turns out that the return of the gloom means that the Q needs to think about when to run the trails or require headlights.  The original plan called for running the pipe earlier in the workout, but that may have proven tough.  YHC hadn’t been back to DogPile in some time, and it’s always a treat to be back at one of the best AOs in RVA.  The PAX needs to work on fireman’s carries as it seems we’ve become a bit too comfy with piggy backs.  The only problem with this is when your partner goes for an aggressive adjustment on the initial lift.., looking at you Garbage Plate.

    There was lots of hard work out there today with everyone pushing themselves.  Great work!

    Announcements:

    0700 Labor Day Workout at the usual AO

    Donor Kebab is coordinating our group for the Bottom to Tap 3-Miler on October 17.  see him for detail and commitments.

    GoRuck on October 23 and 24 – Honey Do is the man to speak to about this event.

    Convergence and celebration of F3 RVA One Year Anniversary on September 19 – DogPile that day will rendezvouz at Pouncey Tract at 0600 under Toga/Bleeder Q; GridIron pre-game at 0645 -0650 (after DogPile COT) under Parking Lot Pavilion; GridIron kickoff at normal time of 0700 under Johnsonville/Earthworm Q.  Great morning in store for the PAX and ideal time to introduce FNGs to F3.

  • Dogpile rearranged and Welcome back Conspiracy

    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.

     

  • Face Jacks at the Dogpile

    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.

  • Swirly Q’s at Dogpile

    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!

  • Hate Hill

    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.

     

  • Bark at the Moon!

    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!