Tag: Dogpile

14 strong showed up in the foggy gloom to take on Dogpile.

COT :  20 SSH, 20 Imperial Walkers, 20 Windmills, 20 LBC’s, 5 burpee’s

Shuffle steps – run up steps touching each one – 10 merkins at the top run down steps touching each one 10 WW2 sit ups – repeat 3 times.

Find a tree : Circle up – sprint to find a tree in the dark – sprint back to the circle and plank. 1st set find 4 trees, 2nd find 6, 3rd find 8, 4th find 10.

Pull up station : 5 overhand 5 underhand 5 hanging crunches 5 dips – 3 sets

Amp Theater steps : Incline merkin ladder going up the ladder add 1 merkin  each step finish at the top with 18 and touchdown Al Gore at the top. Decline merkin back down 1 decline merkin on each step going down. Bear crawl back up the steps and plank.

Triple Check : Partner 1 runs up and back the length of the Carillon  field, partner 2 slow bending squats, partner 3 leg lifts. 3 times…

Mary : 20 LBC’s 20 cross legged lifts 10 each leg, 10 APD’s

Ring of Fire : 10 Merkins run around the circle – finish up with superman.

Great work today fella’s way to bring it I love the effort!

At first YHC thought there would only be 13 of us today – I just couldn’t believe that BT hadn’t shown up yet but thankfully he slid in just in time to not miss another  Swirly Q – Atta baby BT!

Thankfully there were no injuries while the pax sprinted to find trees in the dark.. Props to Bleeder for sprinting to those trees on his Bike and not wrecking – there was a bit of a traffic jam out there in the dark…

Proud of everyone for banging out those pull ups – ( BT and I were talking at the end – that was 3 times this week we had some pull ups in the work outs) Love it!

I’m not sure what the deal is with Fudd and following freaken directions but at least he did go back and correct his error with more merkins during the merkin ladder.  Pay attention Fudd!!

The pax pushed hard on the triple check – Aisle 5 mentioned to YHC that he heard YHC Q’s are sure to be mostly upper body – as the pax can see from the last 2 Q’s YHC like to mix in a little running too… Yeah never know with a Swirly Q..

Solid overall workout guys – great way to start the weekend.

Announcements : Do you want to challenge yourself, push yourself, take it to the next level physically and mentally, be a part of a great team and compete?  Well then fella’s  –  be thinking about the BRR it’s around the corner… Any questions get  with TYA. You can bet I’ll be there – Hey Christmas van if your out there – I’m coming – we are coming – F3 Corporate baby – Boom Shakalaka!!

As one of our illustrious brethren from NC once commented, “I think I worked out, but I’m not sure because there is no backblast.”  Enter Brain Tumor who is not sure he posted for DogPile yesterday till he can read about it/see his name in lights.

16 posted for lovely morning at DogPile with a split Q between Wilson and Toga.  Wilson was kind enough to give YHC part of the Q to harken back to the DogPile days of old.

Thang:

Quick mosey around the VITA and back to the circle for COP: SSH, Imperial Walkers, Side Tri Press, Merkins, LBCs

Partner up and mosey to bars for pull-up circuit: 5 pulls, 10 decline merkins, 10 hanging leg lifts, 10 dips: repeato x4

Pass to Toga and mosey down Love Hill to the pump house rd.  Stay with partner for alternating runs to sign near pump house while partner executes broad jump burpee, walkout merkin, lunges. After everyone made it to the sign we went back the other way with the partners executing bear crawls, crawl bears, and side bears.

Mosey back up hill to the flag for Mary: flutter kicks, American Hammers, LBCs

COT: Wilson did a solid taking us out.

NMM:  Apparently BT needs to read the BB to see if he was mentioned.  YHC would like to submit that we rename BT Mirror Mirror or Rupert (for Rupert Murdoch).  The writing of this post also benefited from Wilson’s weinke.., that’s right, Wilson had the warm-up COP well documented in case he forgot SSH.

The PAX did a great job today on what was a fairly busy little workout around the facilities at DogPile.  While we did not do the official Love Hill installment that YHC planned, the PAX should plan to wear headlights till mother earth grants us an earlier sunrise.  Speaking of sunrise, Fudd managed to miss the run, and Goldberg managed to make Fudd look early.  Do we need to consider moving the time back for this workout?

Bleeder herded the PAX on his bike and kept Pele moving.  Apparently Pele has been going to the TYA school of SSH and may need some help unlearning that technique.

Offshore made for a jaunty figure in his new VCU running shirt and designer running pantaloons.  It should be noted that following several comments about how good this looked Offshore decided to pick up the pace.  Re attire, special thanks to Aisle 5 and Goldberg for keeping all their outfits on throughout, and following, the workout.

12 Dogpile regulars and 2 FNGs gathered around the 2 shovel flags for a post Christmas beatdown.  It was 72 and foggy which helped the PAX sweat out more of the Christmas dinners the day before.

THE THANG

Mosey to the Circle – COP

SSH x 30 , Merkins x 10 , LBCs x 30 , Flutterkics x 20 , Richard Kimball x 20 (combo Turkish get up & Good mornings)

Mosey to Carillon Field – Glowstick chases

Broad jumps, Crab Walk, Bear Crawl, Crawl Bear, 10 Burpees at Midfield, Broad jumps & Bear Crawl back

Mosey to other Circle for:  Ghost of Christmas Earthwortm:

Partner up for Partner Leg Toss x 25 , 5 sets , finish with 15 more Richard Kimballs

Mosey to back of Carillon:  Donkey Kicks x20 , 15 Lunges, 10 Merkins, Lunge back. Repeato x3

Mosey to Amphitheater: Descending plank down the Amphitheater steps: Plank every other step

Regular Decline plank, RHH, LHH, Derkins x10 , Inc Merkins x15 , Countdown Decline plank.

At the bottom IC:  30 Box Cutters, 30 Freddy Mercury’s

Stairway to Burpen back up to top – Back to COP Circle

IC Flutterkicks x25 , Helly Dollys x25 then Ring of Fire – Flutterkicks

Mosey to Flag for COT

MOLESKIN:

Great work men! Welcome Wurlizer and Turncoat.  YHC was determined to focus on Abs this AM to offset all the Christmas goodies and libations of the last few days.  The PAX attacked their collective christmas pooches with enough PLTs to qualify for respect from our Gridiron brothers to the west.  There was much discussion before the beatdown of the various levels of soggyness of shoes and other items from Saab’s 45MoM.  At the onset of the beatdown something felt amiss and then the PAX figured out what was missing – Swirly.  Maybe he had too many of his own famous Christmas Balls yesterday!

YHC is not sure about the effectiveness of the newly dubbed Richard Kimball exercise, but liked that it got the PAX rolling around on the ground to start the beatdown.  The side of the Carillon (or Carillon like Pavilion) seemed to work well for the Donkey Kicks as there was no slippage against the wall.

YHC still remembers a Doner Kabab dogpile beatdown this summer where he made the PAX plank at the Amphitheater for what seemed like forever so blame him for the idea.  It was fun to share some fun christmas stories, like Turncoat’s affinity for the NY Giants and Fudd’s affinity for Single Malt Scotch, while suffering deep in the Gloom.  Thanks to Wilson for his punishing countdown on the last plank step.

T-Claps to Winston for the EH on Wurlitzer and DK for bringing Turncoat (his nephew) and Rohawk.  Turncoat is only 9, just like Bass Pro earlier this week.  YHC thinks we should reconsider anyone posting under 10 yrs old should get Respect, not Quad Hate as it takes guts to enter the Gloom at that early an age.  Good work to both Turncoat and Rohawk.

Announcements:  Trail Run tomorrow, likely not on the Trails but sounds like Lab Rat has some ideas.

 

 

15 strong came out on this crisp December morning to take on Dogpile!

COT

20 SSH, 10 Hillbilly’s, 10 Russian Solder, 10 windmills, 10 arm circles, 10 burpees

Mossy to the Pull up Station 🙂

3 sets @ the pull up station –  5 over hand, 5 under hand, 5 hanging crunch, 5 dips, 5 decline merkins

Mossy over to Love Hill 🙂 partner up – run love hill to the top  along with – walk out merkins, lunges, & burpee broad jump..

Mossy over to the field for what was intended to be a triple check but turned into a discount double check !

Run up and back on the field – LBC”s, and slow bending squats.

Mossy to the circle for – Staying alive and a ring of fire

partner up partner 1 on all fours partner 2 chest on partner 1 back and spin around 10 times.

Finish up with a ring of fire – 10 merkins

Mossy to the Flag!

Moleskin:

As in normal fashion YHC arrived early to Dogpile planted the shovel flag and waited in anticipation for the rest of the pax to arrive. YHC was thrilled to see such a good turn out. Big thanks to Circle K for being the official time keeper today as YHC no longer has his cheap work out watch and has learned not to carry his phone along during the workout!! Congrats to the pax for attacking the pull up bars (Splinter, Rosie, Fudd took it to those bars – atta way fella’s)!

Love hill was about as dark as I have ever seen it (even with Sippy’s light). Very glad all of us made it up safely. Chum we gotta teach some of the pax what a walk out merkin is 🙂 Love Hill is no joke so props to everyone for taking the hill!

Discount Double Check : All I have to say is – Wow way to push it Aisle 5 – I love the effort my man! You lead the way helping all of the pax finish that exercise strong..

Okay so the Staying Alive did not really work as I had envisioned …. To many Basketball players there this morning 🙂 I am determined to bring this exercise back so y’all will see it again. YHC will prepare more time for demo and instruction. Chum I’m so glad to know there is another former wrestler in the group besides me – we will teach the pax Staying Alive together…

Welcome Olsteen, and Rockfish we hope to see you both again soon.

Great workout guys. I’m blessed to be part of such an exceptional group of men. I wish you all a wonderful Holiday season and I will see you out there in the gloom – (That you can bet on)

Swirly

Announcements : Offshore could use some help moving a piano – yep I said piano…. So contact him if you might be able to assist this coming Wed.

Normal work outs – Monday – Thurs. Bring a kettle bell or dumbbell Monday – Bleeder is going to bring the pain @ The Punisher!

Saab – VQ on Thursday – Christmas Eve – looking forward to it Saab.

No Friday run this week – Merry Christmas!

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.