Tag: Dogpile

11 posted for some unexpected, cooler weather at DogPile.  People posted in the usual order with the typical LIFOs from Conspiracy and Chum, but we all got right to it.  It went something like this:

Thang:  Run by Carillon and circle the field in front till we got back to the traffic circle.  COP: 25 SSH, 15 merkins, 20 Don Quixote, something else…

Mosey to amphitheater for the bunny hop= repeat hopping up steps and then running down for 1 minute.  Next, assume decline merkin position on the step you’re at then shuffle 10x right, 10x left, and complete 10 derkins.  Recover and do the bunny hop for another minute.  Repeato 4x

Mosey to the fence outside the pump house and then back up to the pull-up bars.  Complete 8 pull-ups, 10 dips, and 12 WWII situps: repeato 3x then run back down to the fence and back up.  LBC,  and V-ups while waiting on the 6.

Mosey to the Carillon for another hopping good time (hopping.., get it?  I crack myself up sometimes).  Hop up Carillon steps on one side, lunge across top, run down, and complete 10, 4 count flutters by the planters.

Mosey to the circle for a reintroduction of SHEHATEME.  The PAX repeated 10 lunges, 10 old school burpees (sans merkin), and 10 merkins for 4 minutes.

Mosey to SF for COT.

NMM:  Toga was feeling a bit nostalgic today, so we used some of the best that others gave us in the past.  The hopping and plank fun in the amphitheater and Carillon came from our West coast brother, Orville.  Running down the pipe and back for pull-ups came Sippy Cup.  SHEHATEME came from something I read, tried once, and didn’t remember it till going through the lexicon.  There were plenty of items of note:

• Special welcome to FNG Mike Lawrence, now Aisle 5.  Strong showing for an around the AO kind of workout.
• It’s getting harder and harder to bring up “burpee” around the PAX.  The variations and derivation of the exercise always brings lots of chatter.  YHC would ditch it totally if wasn’t such a great exercise.
• YHC got a little turned around the first time we hit the trail, but we corrected it after 50 yards.  It wasn’t like we were Swirly lost.
• Chum Bucket noted the appropriate use of Don Quixote since The Man of La Mancha was running at the amphitheater.
• Turns out Bleeder’s knee therapy includes lots of bunny hops.  Rename to Peter Cotton Tail should be considered.
• Uptown Girl later asked if I knew how many disparaging things were said about me by the PAX.  YHC said it was natural and simply appropriate chatter from the PAX.., at least Toga tells himself that late at night when the demons come out.
• Loose Goose likes to hop all the steps.  Point taken and will be fixed going forward.
• Hilarious that Wilson was going to double dip and then didn’t show!

Announcements:  Regular workouts, check the Q schedule, 0700 trail run from the pump house tomorrow, 9/20 RVA F3 Convergence is coming.., get ready!

8 Faithful appeared in the not so gloomy morning and 1 more arrived in the middle of the workout.

COP

25x SSH
20x merkins
20x Imperial Walkers
30x LBC
20x Don Quicote
15x arm circle forward and back

Go to field in front of Carillon

High knees
Butt kicker
Lunges

Back to Circle

10 minutes of Austrian Twist
Burpees jump 180 on curb Burpee

Run to Hill beyond the VITA Course

5 runs/ish hill climbs

Back to Amptiitheather

Lindsay’s

Dips and LBC’s

Head to bottom of love hill

Bear crawl and run partnering up

Then back to the shovel flag.

Swirly took us out with the COT.

Moleskin

Arriving at the AO the morning, Wilson and Swirly were present. Swirly had volunteered to Q when Loose Goose had to head out of town on to help with some family issue, (prayers go with you LG). I asked if I could takeover this AM, on my travels, I picked up a new exercise that I wanted to try out this morning, after a proper demo, Moaning from an unnamed PAX member ensued.( Fudd just because you were sick I made the decision to keep you unnamed-Oops) The Austrian Twist was part of a US ski team morning workout that YHC found useful and properly exhausting.

As we covered some territory this morning in the AO, YHC continued to pass the port-o-John’s, no one in the PAX apparently needed to use the facilities; but that did not stop the discussion of Fudd’s use during a previous dogpile workout. If the Discussion had continued, YHC would have suggested that the PAX vote to rename the AO to Fuddpile. Although, YHC is certain that the name change would have met with some constipative resistance from Lead AO Q Toga.

Good to see Obama(Lifoing big time) Although he and Pommel Horse headed out for a 6 mile loop after the Workout, Pommel Horse is from Richmond;however, he received his name at a Durham workout. Welcome to F3 RVA!

Strategically, YHC partnered with Sippy and Honey Dew, Thanks for some fast pace hill climbing! Wilson and Fudd partnered under Q’s orders, both had been ill this week, and YHC do not want to infect the rest of the PAX.

Announcements

Run tomorrow meeting at the Pump House behind Dogwood dell at 7 am.

Order your Dogpile Shirt now before the name Change!

5 faithful convened at Dogpile in the Gloom for a solid weekend beatdown.  The weather was 72 and breezy with a light rain.  It couldn’t have been any better.

The Thang:

Mosey from the shovel flag towards the Nickel Bridge and circle back to grassy area for COP:

25 x SSH

20 x Copperhead squats

20 x Don Quixote

10 x Merkin

20 x Flutter Kicks

Mosey over to the front of the Carillon for a merkin/lunge circuit.  Partner up:  one runs up the steps to top of Carillon and lunges to other side, down steps and back to start while the other one does Merkins x 20 and planks.  Repeat 3x.

Mosey to pull up bars for Hangs:  Overhand grip, hold pull-up position for 10 count, move to full arm extension for 20 count without letting go of the bar.  x 2.  Then, same thing with underhand grip. x 2.

Mosey to amphitheater for Ladder Climbs of the squat and incline merkin variety:

Squats: ascending reps to 15 up 15 steps, then 15 steps back down with descending reps to 1.

Incline merkins:  same as above

Mosey to grass between Carillon and pull up bars for 6 MOM:

Freddy Mercury x 20

Box Cutter x 20

Crossed Leg Lifts x 20 (10 on each leg)

LBC x 20, then x 10 double time.

Mosey almost back to flag for Ring of Fire:  merkins x 15, repeat

Mosey to shovel flag for COT.

MOLESKIN:

The light rain and cooler temps today were perfect.  Summer vacations are in full swing (or fartsacks are exceptionally comfy on rainy weekends), and while we missed some of our brothers we were able to persevere.  It seemed ironic that the first thing we passed this morning was a funnel cake trailer #funnelcakesandsadclowns.  YHC noticed that mumblechatter is much more focused in a small group, and everyone participates.  Taking a page from Fudd, YHC worked this AO on the fly, which indeed facilitates some divine inspiration. You can continue to set your watch to Conspiracy’s arrival time, who joined us just in time for the last two Hangs.  Wilson read about the Hangs in a magazine while trapped in NYC (turns out he can read) and YHC got his blessing to give those a shot.  After 4 rotations it was apparent that the PAX needed to move on to the next exercise, as evident from the fact that I could no longer close my hands. #needtoworkonthegrip

The Squat and Incline Merkin Ladders were considerably more difficult than YHC had thought they would be.  (Those hard bodies don’t come easy, boys!)  Totals for today (including COP) squats=  245, merkins/incline merkins= 335.  Strong to quite strong!

Wilson was feeling especially chipper for the Ring of Fire and went with an ambitious 15 count x 2 despite the previous merkin load, then continued to push the rest of the PAX by overlapping reps.  Our pecs thank you, Wilson.

Announcements:  GET A SUNDAY PAPER TOMORROW.  The article on our F3 PAX will be in there, and given that the writer had a camera I’m sure we are going to have some fun at the expense of someone’s poor form.  Also, we need a Q for August 1 at Gridiron as J’ville and Earthworm will not be available.  They have been generous in keeping the original AO alive and kicking.

I enjoyed it men.  Aye!

-BT

6 Faithful were joined by 2 LIFO’s in a Forth of July Firework set up Dogwood Dell.

The THANG

Mosey to COP
20x SSH
20x Don Quixote
20x Imperial Walkers
20x SBS
15x Arm rotations
15x Arm rotations

Mosey to the World War I Monument( The Carillion)

Steps with 10x Merkins and 10x World War II sit ups

5 sets

Mosey to the Pull up Bars, 5 pull ups, 10 Dips, 15 Pole smokers

5 sets, with a run to Carillion between each.

Mosey to the VITA Track,
Alternating intervals 5 burpees, 10 LBC’s

One loop of the Track,

Mosey back to COP for a Bear Crawl to a Ring of Fire.

Mosey to Shovel Flag

COT

Moleskin

Swirly reported seeing the GORUCK crowd heading out of Dogwood Dell just before 0600. He was wondering if a whole new group of F3er’s were going to join in the 4th of July beatdown.

Several Members of the PAX are heading to various regions of the Outer Banks, in a related development Shark week starts tomorrow. Chum Bucket seems to be the only individual that was willing to venture into the water next week. YHC thinks his Plan for swimming is best illustrated below.

For those still in townNext week, Fudd in joining the Folks that have Q’d the Punisher, be prepared to run!

Announcements
TYA is leading a BRR run Sunday Morning 7am.
Dogpile T-Shirts are available ORDER NOW!

5 of Richmond’s finest and a welcome guest from Winston-Salem posted for lovely, rainy morning out at DogPile.  Here’s how it went down.

Mosey around circle a few times to prep for COP: 20 split jumps, 20 imperial walkers, 25 flutter kicks, 20 Don Quixote

Mosey to the bowl behind the amphitheater for Escalator (thankfully lifted from an NC based workout).  Run up one side 5 hand release merkins, run up the opposite hill for 5 hand release merkins and 10 diamonds.  Keep doing this while adding 15 Carolina Dry Docks, 20 Mtn Climbers, and 25 squats.  Plank when done, and then come down the escalator by removing one of the exercises after each hill.

Mosey to pull-up bars and partner up for: 8 pull-ups, 10 dips, 20 WWII sit-ups while your partner runs to the Carillon and back.  Flapjack and repeato 3x

Mosey to Toga’s favorite= Love Hill: start at the gate and run to the fallen tree up the hill.  Your partner does lunges up the hill till you get back.  Flapjack and repeato with walkout push-ups and bear crawls then back to lunges.

Mosey to shovel flag for COT.

NMM: Ice Dancer, from the Winston Salem PAX, joined us for our morning of fun.  Turns out that they get after it in Winston, so YHC spent a lot of time trying to keep up with Ice Dancer #LarryBird.  It appears the goat mowing service did a nice job on the hills around DogPile, and the PAX was treated to a pristine AO.  The rain proved a welcome change from the new sauna’esque normal that is RVA, and the PAX made it through with mumble chatter intact.  In other news, Honey Do continues to get stronger on each post, and Goldberg kept his shirt on for the COT.

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.