Tag: Dogpile

Byrd Park

  • 28 Days, 6 hours, 42 minutes, 12 seconds

    16 faithful and 1 sort-of-FNG arrived at Dogpile on an eerie Halloween morning in the dark.  A horror-movie themed beatdown went down like this:

    THE THANG

    COP –  SSH x 25 , Spell Halloween with leg writing, Chainsaw starters -10 each side

    Mosey instructions – In honor of Exorcist movie cover any time PAX passed a lamppost someone became possessed and blurted on an exercise that the PAX had to then do x10

    1st Lamppost – 10 burpees, 2nd one – Tuck Jumps

    Lineup on memorial field for – ZOMBIE CHASERS

    Series of sprints, side to side, slowest man each round gets tagged and turns into zombie (aka leglifts) until last man standing.  Congrats to Splinter on being most likely to survive zombie apocolypse.

    Mosey to Carillon for DONNIE DARKO (in honor of Richmond’s own Richard Kelly)

    Bunny hop up steps , 28 Merkins, down steps , 6 burpees, hop up steps, 42 boxcutters, down for 12 Carolina dry docs.  Repeato

    Mosey past several more lammposts (merkins, LBCs, jump lunges) down to behind Carillon for Descent themed Tunnel of Darkness (tunnel of love)

    Mosey back to Memorial field (2 more lammposts – dead cockroaches & merkins) for JACOBS LADDER

    Only instead of running to each hill, bear crawl on the side, crab walk other direction, up to 7 burpees

    Mosey to circle for 3MOM:  Flutterkicks, Alabama prom dates, & 30 WWII situps

    MOLESKINS:
    Good work group! YHC is a huge horror movie fan and was hoping a themed halloween Q would work.  YHC has actually met the actor who played Leatherface in the movie Texas Chainsaw Massacre but used Q-etic license to tie in the Chainsaw exercise.  That was a stretch. Thanks to Bleeder for starting the possession exercise out right with Burpees!

    There was mumblechatter about the use (yet again) of glowsticks.  Since daylight savings kicks in tomorrow we should not need those anymore for a while during a YHC Q.  Circle K had the wipeout of the day during the zombie chase.  All the PAX did well during Donnie Darko round, there were groans during the boxcutters as the worst part.

    Jacobs Ladder (altered) with bearcrawls and crab walks was brutal.  YHC was  afraid to do the Ladder in our normal spot because of darkness/safety so wanted to use the memorial field but change it up for a challenge.

    Good work Lab Rat and Amnesia on posting to your 2nd beatdown ever (with varying lengths of time between them).

    ANNOUNCEMENTS:  Looking forward to hearing about the pumpkin run later this week.

    Happy Halloween!

     

  • Zombie Walk Down Hill

    9 Faithful appeared in the gloom at Dogpile

    Bleeder Q
    Mosey to COP

    25x SSH
    10X Merkins
    25X DonQuixote
    30X LBC
    15X Brazilian Dance Party

    Mosey to VITA Trail
    Alternating between stations, 5x Burpees, 10X Merkins for one lap of VITA Tral

    Handoff for Sippy Cup Q
    Mosey over to the pullup bars. Max pullups + 5 jump up and lower down followed by Max steep incline merkins with feet on parallel bars. Alternate until Q says stop (~3 sets).

    Mosey to the top of Love Hill. Zombie walk down Love hill to the area near the stone steps, with two plank “breaks.”

    Pac-Man on the amphitheater steps 4x.

    Bunny hop up 3 steps, then 5 x Merkins, to top of amphitheater. Do same on the way down.

    LBC’s until everyone finished, and then 10x more.

    Mosey to flag.

    Moleskin.

    When will daylight savings time come? It was cloudy this morning, and most of the mumblechatter related to not being able to see clearly. This AO is so great, it’s just a shame that we can’t make full use without headlamps. The pullup bars were especially challenging as seeing a dark bar against a dark sky was tough.

    The weather made it quite pleasant in the dark. Sippy’s light came in quite handy as we headed toward the pull-up bars, YHC was wonder if Sippy was headed for the drain Pipe trail toward the pump house. YHC’s ankle was never so happy to see the pull-up bars!

    YHC did announcement that the GORUCK Challenge was starting in a couple of hours. No takers.

    Coffeeteria post workout at Ellewoods, LG, Viral, Goldberg and YHC enjoyed some coffee, conversation and a COKE Zero( not sure where Goldberg picked up the COKE Zero)

    Announcements:

    Great Pumpkin Run next Weekend
    Punisher Shirts are now available to Order— Just in Time for Chirstmas!

  • A quiet Saturday until…


    7 Faithful and 1 FNG arrived for a Dogpile Beatdown

    THE THANG

    COP
    25x SSH
    15X Merkins
    25x LBC’s
    25 Imperial Walkers

    Mosey to Amphitheater
    Lunge up 6x alternating legs, 30X dips, 30X Deep Knee Bends

    Mosey to the Carillon

    Quadruple Check
    Pair up in Fours

    LBC’s, Bunny hop Steps/Bear Crawl, Plank, People’s Chair.

    10x Burpees
    Mosey to Circle for Six Minutes of Mary
    Mosey back to Shovel Flag
    COT

    Moleskin

    We were a quiet group at this Dogpile workout, then YHC realized the PAX was waiting for EF Hutton to say something. Welcome EF Hutton! Kotters to Viral for making it out and bringing out the FNG.

    The Legs were hit hard today. Honey Do commented that when he started the Bunny hop up the steps, he came to the conclusion that his quads were done and not the best muscle group to use for the exercise; and called on his calves to complete the requested exercise.

    Post Workout, Ran into Honey Do at the Indian Princess campout, Both of us were wondering A) Had the body recovered enough for the YMCA games that were going to occur and B) How cold was it going to get? The answer to A was answered soon enough; however, Question B, It wasn’t until the early hours of the morning hours before the thermometer displayed a temperature that I had not seen sense last winter. The refreshing morning frost highlighted that the temperature on the car’s digital thermometer at the Campsite on beautiful Lake Anna ( Just a few miles West of the North Anna Nuclear Power Plant) was a sultry 29 degrees.

    Annoucements
    Humpday Happy Hour Splinters House Oct 21st
    GORUCK Oct 24th
    Great Pumpkin Run Oct 31st

  • Pacman 4, Ghosts 1

    Five of the faithful gathered in the cool, surprisingly non-humid morning for a beatdown.

    The THANG

    COP

    Russian Soldiers X 20, Arm circles, Torso circles, Don Quixote x 20, Merkins x 10.  LBCs x 30.

    Mosey over to the western edge of the fitness course for the “Cinco check.” Similar to triple check, but with 4 exercises (Alternating ring pullups/squats, Merkins, Jumping Lunges, Carolina Dry Docks were spaced out over 1/6 of a mile along the fitness course.  1 Pax at each exercise and 1 running from the Dry Docks back to the starting pullups.  Each pax did each exercise 2x.

    Mosey to the Amphitheater for Pac-Man.  1 Pax, the Pac-Man, started with an incline plank in the middle step at the center of the Amphitheater.  The remaining Pax (Ghosts) started in decline plank at the far end of the Amphitheater.  Pac-Man tried to reach the far end without being caught by the ghosts. Both Pac-Man and Ghosts could move up and down or right to left, but maintained their orientation throughout the exercise.  Repeated 5x so each Pax could be the Pac-Man.

    Jacobs Bowl.  Ascending 1-7 Burpees at the top of the hills.  Bear crawl up the hills, and run down.

    COT

    Moleskin.

    It was a smaller group today–many were participating in the Rugged Maniac or were away.  The five PAX really put in a solid workout.

    YHC turned the triple check into the cinco check on the fly as we had 5 Pax.  The increasing number of exercises and longer distance between each exercise meant the Pax had to do many more repetitions at each station.  All stations were very tough, but it seemed that the Carolina Dry Docks registered the most complaints.  Burn, shoulders, burn!

    Just like in the real Pac-Man game, Inky, Pinky, Blinky, and Clyde, improved with each subsequent screen and finally caught Pac-Man Swirly on the last round.  The Ghosts were aided by Swirly’s flesh wound sustained when his feet slipped and shin banged into a stone step.  This exercise was fun and has a lot of future for add-ons and upgrades.  Glowsticks for power ups, Ghosts descending from both directions, multiple Pac-Men, etc!

    Announcements:

    You can check all of the other backblasts for the standard October races.  In addition splinter will be hosting a 2nd F gathering at his house on 10/21.  Look at the pre-blast here.

     

     

     

  • 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.