Tag: Dogpile

#Tclaps to the 5 PAX who posted for this morning’s beatdown under the watchful eye of the Carillon. It was Orville’s first Q since that one fateful morning at #Gridiron where downhill bear crawls happened…no such luck this morning. Orville unveiled a new workout we’ll call #CarillonKiller. Drawing inspiration from Toga’s Q 2 weeks back, it features 5 stations, done twice each, for 6 minutes at a time.

The Thang:
Mosey to 1st Station: Traffic Circle
-SSH x15
-LBC x15
-Burpees x15
-Backwards bear crawl to curb, crawl forward, merkins (rinse & repeat until time’s up)

Mosey to 2nd Station: Carillon Steps
-Jog up steps
-Broad jump across Carillon base
-Jog down steps
-50% jog to flag & back
-Rinse & repeat, increasing intensity of out & back jog to 75% then 100%, until time’s up

Mosey to 3rd Station: Uneven Bars
-1 pullup, 1 chinup, 1 hanging knee raise
-10 snow angels
-10 sea turtles
-Rinse & repeat, upping bar reps to 3 then 5 each, until time’s up

Mosey to 4th Station: Jacob’s Halfpipe
-Up & down the halfpipe we go
-3 mountain climbers on the top of each side
-Random planks in the valley, to allow a quick breather
-Rinse & repeat until time’s up

Mosey to 5th Station: Jump Little Children Concert
-Bunny hop up steps, jog back down
-Lunge up steps, jog back down
-Bear crawl up steps, jog back down
-Rinse & repeat until time’s up

Rinse & repeat whole circuit

Moleskin:
Had to cut 3rd station second time through, as we were running short on time. Wilson though a better name for Jacob’s Halfpipe was Valley of Death. No one disagreed, or either everyone was too winded to do so. Apparently there was beer to be had at Fudd’s Friday night, which probably kept numbers low. Just as well, as there would have been a #MerlotSplash or two…

Announcements:
Don’t forget to check out the unveiling of the #Punisher on Monday at Linwood Holton Elementary. Earth Day run 4/18.

Spring is here at last as 10 veterans and 1 FNG face Dogpile.

The Thang:

COP:
Mosey around the circle twice and COP in the center.
20 SSH
25 Don Quixote
17 LBC
13 Merkins

Off to the pull up bars in the woods.
8 pull ups, 16 dips, 24 squats – 3 times

Mosey to the bowl behind the amphitheater. Jacob’s Ladder – bear crawl up, execute burpee, run down – repeat and increment burpee count until 7.

Off to the North West side of the Carillon with hand off to Wilson for 6 minutes of Mary:
Parker Peter
Hello dollies
Rosalitas
Lbc’s
Side plank dips
Cross leg lifts (a wilson’s wife exercise)
Superman
Russian twist

Mosey onward and Pelosi 5-0 suggests Love Hill. Partner up and one runs the hill while the other lunges up the hill. Switch roles and repeat. Same approach with walking push ups and then bear crawls. Keep rotating through the trio while a partner runs…you get the idea.

Form two columns and Indian run back up the hill to the shovel flag for COT.

Moleskin:
The much anticipated Fudd Q will have to be rescheduled due to a personal emergency. Lock jaw took over Q duties and away we go.

The Q’s SSH paid homage to missing Pax with the style of a TYA stork strokin’ out and the counting capacity of Fudd. YHC got better from there especially with an aid of a “Wilson Weinke”.

The Pax was strong this morning accompanying the fine Spring weather. It was good to finish the workout in daylight unlike previous weeks. Exciting events on the horizon with the new Punisher workout, HDHH, and the Twilight 4 miler.

Welcome aboard FNG Bull (friend of Wilson).

DogPile this Saturday was lightly attended, but the PAX there acquitted themselves nicely.

The Thang:

Mosey around circle twice to warm-up in the center: 10 burpees, 10 diamonds, 20 split jumps, 20 rosalitas

Mosey to pull-up bars for 8 pull-ups, 16 merkins, 24 squats: 3x

Mosey to Carillon for “The Towering Inferno:” PAX partners up and ascends the stairs to start wheelbarrow to other side, run down, and then the wheelbarrow carries his partner to the planters in front of the Carillon.  The same person is the wheelbarrow and mule for 4 reps then flapjack (yeah, that sucked a bit).

Mosey to bowl behind amphitheater for Jacob’s ladder using burpees (little to no mumble chatter and a smoked looking PAX)

Mosey inside amphitheater for 4 minute’ish AMRAP box jumbs up the stone seats

Wallcrawlers around theater to the right then left

25 OYO leg raises with legs over the seats and full range of motion

Another 4 minute’ish AMRAP running the amphitheater seats

Mosey to flag for COT:

Moleskin:

YHC has a confession to make.  The name o’rama and number o’rama were totally skipped.  YHC knew something was off but the preceding 60 minutes allowed a  bit of brain fog to settle in.  At least we kept the COT.  There may have been some testers in this workout, and YHC thinks most will agree except for Orville, #LarryBird, who treated it like another day at the office.

We may have found a way to fix our math problem.  You explain things to Fudd and make him read it back to you for verification.  The number of pull-ups, merkins, and squats were never asked again.

I’m looking forward to hearing some blistering times from the F3 crew that was crazy enough to complete the traffic jam that is the Monument Ave 10k.  Let’s see some posts!

Six posted for a beautiful morning in sunny Richmond.., at least it was when the sun came up later in the day.  Here’s the drill:

Warm-up. 10x up and down Carillon steps, 15 don Quixote, 10 clerkins, 15 hill billies, 10 sit-ups

Mosey to pull-ups bars for:
6 pull-ups, 8 squat jumps, 8 full extensions: 4x
8 body rows, 8 sit-ups, 8 marching planks (2 count): 4x
8 knees to elbows, 8 diamonds, 8 sprinters (2 count): 4x

Mosey to bottom of Love Hill for alternating lunges, walkout push-ups, and bear crawls while your partner runs up and back down the hill.  Keep the distance achieved by your partner and flapjack till both are at the top of the hill.

Moleskin: Math continued to be a regular discussion point over at the pull-up bars.  2 count marching planks appeared to be akin to splitting the atom for some.  YHC told the PAX before we got going that this would not be run intensive due to the amount of run focused workouts doled out by other Qs this week.  To look good in a toga you gotta work the whole body, so you’re welcome!

It should also be noted that Pelosi and YHC remain undefeated on Love Hill (2-0).  Now, I know some people will say this is rigged since the exercises came from me.  Don’t be a hater!  Just bask in the glow that is our domination.

Nine of Richmond’s finest tackled Byrd Park with a fairly constant rain their faces.  Fun was had by all, and here’s how it went down:

Mosey up Carillon stairs and back to circle
CoP: 25 ssh, 15 merkins, 20 imperial walkers, 15 leg raises

Mosey to stairs for 3x, run to top of stairs, 5 burpees, run down, 10 hand release push-ups

3x run to top, 5 burpees, run down, 5 diamonds

3x run to top, 10 mtn climbers, run down, 10 dollys

Mosey to bowl behind amphitheater for Jacob’s ladder, bear crawl up sides and do 1 burpee, run down and bear crawl up far side for 2 burpees, … Repeat to 7 burpees

Mosey inside amphitheater for amrap: box jumps up, 5 derkins at each step coming back down

Indian run up and down steps in amphitheater

CoT:

Welcome Deuce and a Half (Fudd will need to remind YHC why he chose that) to his first workout on what was not the most inviting of mornings.  The PAX quickly got over the question of getting wet with the full merkins at the foot of the Carillon, and everyone moved with efficient F3 FEBA after that.  It also turns out that Fudd likes top 40 and wants to share that with the PAX when he’s got a certain tune stuck in his head.  An extra lap around the Carillon just for him still didn’t fix that.

YHC had Jacob’s Ladder in mind for at least 3 previous workouts, but it was always too icy on the hill behind the amphitheater.., not so for this workout.  We finally got to do it, and there was no mumble chatter to be heard.  That sounds like something to be repeated often!

Now for the questionable choices.., it turns out that an 8 minute AMRAP doesn’t work well with the box jumps and derkins in the amphitheater.  We will adjust the exercise choice appropriately.  The indian run around the amphitheater was also a bit shaky as wet steps and lack of good places to pass will take that endeavor back to the drawing board.

Seven posted for an icy morning at #dogpile.

The THANG:

Lap around VITA track – was really slick with MANY ICY spots!

Circle up (no disclaimer)

20 SSH

20 LBC

20 Donkeyote

20 Imperial Walker

Mosey to Caroline bricks

Suicides (double)

Mosey to pull up bars

Triple Check – Hanging leg lift, Supine Pull ups, Run to tower and back

Mosey to Stadium

Box jumps – UP squats, Down 5 SSH

Calf raises – 3x (straight, heel in & heel out)

6 minutes of Mary (no breaks)

LBC

Cross leg lift

Hello Dollie

Rosalita

Planks w/ leg slides (called Parker Peter???)

MOLE SKIN:

YHC got called up late the night before. I had NO plan! We survived. Might just be my new operating plan! Started with 5 and Fudd & Chum showed up late.

Overall a great workout. Later in the afternoon YHC ended up at #dogpile with Wilson’s WIfe & youngest daughter. I proudly walked & ran her through the workout this morning. She approved and said we could do a lot out here. We agreed (hell froze over – that NEVER happens)

Wedding, Chum & Wilson headed over to pouncy for more beatdown!

Nice job this morning fellas!

10 Faithful and 1 FNG posted in the Gloom at Dogwood Dell,

THE THANG

Mosey to First Cop

15X DonQuixote

15X Deep Knee Bends

15X Imperial Walkers

15X Merkins

Mosey to field for the beast

6X Merkins, LBC, Werkins,  SSH, Finger Tip Merkins, Steel Jacks- 6 total reps
Mosey over to – pull ups and dips 3 sets of 10 each .
Mosey to – theatre -Bear Crawl to top,  10 SSH at every level back down,  repeat 3 Times

Ring of Fire 10X Merkins,  5X Merkins

Mosey to the flag .

COT

Moleskin

TClaps to Wedding Singer for hitting the 5th workout of the Week!

Welcome to Sippy Cup, hope to see you at more workouts,  Dogwood dell appears to be across the street from his neighborhood,  He was EH-ed a few weeks ago when he was out for a run near Dogpile,

The First COP was rather silent,  apparently Friday night went longer than most of the PAX had planned.   The Beast in the snow continues to be a high hurdle for the PAX to manage, especially when the field is twice the normal distance. Kudos to Swirly for running through the workout in Boots, not running shoes.

When we wrapped up the SSH Marathon in the Amphitheater,  Swirly lead the group to a Ring of Fire with Fist Merkins.  Toga preceded beat down anyone within earshot his rendition of Johnny Cash’s Ring of Fire, several others chimed in.  After the first round,  Swirly, responding to an excited PAX about The Ring of Fire; He made the decision to repeat it.  The singing stopped immediately.

Several members of the PAX headed to Gridiron, Conspiracy warned not to speed, several police cruisers were on I-64.  Thanks to that comment YHC was able to make to the Second AO of the day unscathed.

We will hit a major milestone next Thursday. It will Mark the 100th Workout for F3 in RVA.  Please EH as many people as you can to attend.

Next Workouts

Tuesday NoToll 0530 Huguenot Park

Wednesday Source of Truth 0530 Swift Creek Middle School

Thursday  45 Minutes of Mary 0530 Mary Munford

Aye!

8 posted for another edition of the frosty circus.  Here’s how it sort of went:

Mosey to circle for warm-up COP: 30 SSH, 12 merkins, 20 Imperial Walkers, 20 Rosalitas, 15 Don Quixotes

Mosey on the VITA trail (I think we were on the trail.., no way to know with the snow still covering the world) to the resevoir.  Bear crawl up the side (come back down creatively) 3x then run 400m, repeato 3x

Mosey to the Carrillon, and turn right to head down to the pump house.  Stop when you get to the fallen tree and downed power line.  Lunge back up to next light pole, backward run to the next, bear crawl to the next, lunge again, plank fun or diamonds thrown in at each post.

Mosey to pull-up bars for 10 pull-ups, 10 dips, 20 dollys, repeat 3x

Mosey to the amphitheater for wallcrawlers to the right and then back.

Mosey to parking lot for COT.

Moleskin:

YHC will admit that planning workouts has gotten much easier, and most of the time it just comes to me on the spot.  The frozen tundra that was DogPile prevented most of that.  YHC confided in Lockjaw and Pelosi 5-0 that there was no plan, and we were going to take it as the AO would permit.  Fortunately, this is the greatest AO ever, so there was a lot to improv around.  Can’t run on the path?  No problem, bear crawl up the reservoir sides.  Steps covered with ice on the Carillon?  No problem, just head to the amphitheater.  The best was certainly the fallen tree.  YHC was going to lead the PAX over it before Fudd made an uncharacteristically wise move by pointing out the power line on the ground.  All in all, it worked, and we brought the house down with a chorus of complaints about the wallcrawlers.  YHC plans to make that a regular closing activity.

6 posted for a brisk Vanlentine’s Day/Wear Your Sexy Hat workout.  Being such a loving holiday we partnered up for the workout.  Here’s how it happened:

Mosey to circle by the Carillon for warm-up: 30 mtn climbers, 20 Imperial Walkers, 15 merkins, 20 Don Quixotes

Mosey to pull-up bars for partner fun.

• P1 does 10 pull-ups, 20 dips, 30 leg raises (turned out to be more than YHC thought)
• P2 run up and down Carillon steps
• Flapjack and repeat 3x

Mosey to the bottom of the pump house hill forest road for “Love Hill”

• P1 runs to top of hill while P2 does lunges
• P2 switches with P1 but starts lunges where P1 left off
• Repeat with walkout push-ups and bear crawls till both reach the top of the hill

Mosey to amphitheater for wall crawlers around the ring in both directions.  Finish with legs hanging over stone steps for leg raises.

Mosey to flag for COT

Moleskin:

What a glorious morning full of love and warm feelings!  The PAX grumbled a bit, but YHC took that as “Hey Toga, we really appreciate the creativity.  This is a terrific way to utilize the AO, and I know we’re all just happy to have you as Q this morning.  <shy smiles> gosh Toga, you’re just the best.”  After I wiped a couple of tears from my eyes at the end of this hugfest I realized that YHC felt a bit warmer inside for being a part of this PAX.  Happy Valentine’s Day to all, and to all a good post!

Next Workouts

Huguenot Park (Southside) NoToll Tuesday 0530-0615

Swift Creek Middle (Soon to be named/ a name all will look up to)  Wednesday 0530-0615

Hump Day Happy Hour American Tap House Wednesday 1800 til?

Mary Munford 45Mom 0530-0615 bootcamp

Mary Munford RAMM Friday  0530-0615 Run

Byrd Park/ Dogwood Dell Dogpile Saturday 0600-0700

Seven men posted for a solid workout at #dogpile!

The Thang:

Mosey around the VITA track at a good pace to warm up.

10 Merkans while waiting! Could not just do the regular plank!

COT – Disclaimer

30 SSH, 30 Mountain Climbers, 30 Merkans

Mosey to Carillon stairs.

Run stairs – Circle w/ 10 Imperial walkers at landing (5 each leg)

Quick mosey to grassy area

6 Minutes of Mary

20 Dollies, 30 LBC, 30 Freddie Mercury, 20 Rosalita, 10 seated twists, 10 up & ups & **new exercise** 10 cross leg lifts

Mosey to pull up bars

10 Pull ups, 10 dips, 10 deep squats (with Conspiracy disclaimer for good form!), & 10 Merkans! 3 sets

Mosey to theater seats

Box jumps

Up – Jump every step

Down – Derkan & SSH (every other step

Up – Jump every step (every other 10 incline merkans)

FNG forgot sweatshirt at bottom……………….so we ALL went back.

Ran the stairs to finish workout!

COT

Moleskin:

The one time YHC thought it was safe to start 30 seconds early…………………….the FNG had to catch up! Lesson learned.

Solid performance by the PAX. A little winded after the stairs! 6 minutes of Mary was tough and heard a lot of groaning (Q got smoked)! No breaks between exercises!

Box jumps were new and exciting.  A lot of possibilities there! Funny that as we were doing these the 6 minutes of Mary seemed easy! Who thought an incline Mercan could be so damn difficult!

The end is where it got awkward………………….Brain Tumors fault. He EH’d FNG – Huggie!

Everyone got hugs…………..YUP you read that right! BRO HUGS!

All kidding aside Huggie is in mad good shape and will like push all of us to move a bit quicker!

After a solid finish Oyster & Wilson took the Loose Goose challenge and decided to see what he was bringing.

Yeah…………..we got smoked right at the end!