Tag: Dogpile

Having hit a couple of workouts in other states, it’s always interesting to see “how the locals do it.”  We were fortunate to host Hairball and Obama at DogPile, and here’s how it went down:

Warm-up CoP:  20 ssh, 20 mtn climbers, 20 don Quixote, 10 clerkins

Mosey around Carillon to pull-up bars for 8 pull-ups, 16 froggers, 24 reverse crunches, run around the carillon: repeato 3x, plank fun to gather the 6

Round two = 8 body rows, 16 plank jacks, 24 lbc, run to Carillon: repeato 3x, plank and abs at the end

Mosey to bottom of hill for another edition of Love Hill. Partner 1 runs to top of hill while partner #2 lunges, flapjack and repeat with broad jump burpees and bear crawls till all teams make it to the top

Mosey to flag for abs till out of time: uncounted amount of sit-ups IC and flutter kicks IC

Moleskin:  As YHC is going to miss several weeks of DogPile it seemed only fitting to make this one count.  The PAX pushed hard, and it was strange to now officially be working out in some heat and humidity.  Hardywood and Hairball proved to be fast movers on the circuits with Fudd deciding to push himself on round two.  Larry Birds to you guys!  Sippy Cup informed me that he might not run home, and that lets a Q know something went right.  Welcome back to Huggy who we expect to see much more often.

YHC will miss you fellas and the best AO in Richmond.  Stay mosey my friends.

Toga

A PAX of 11 strong posted in the gloom to meet their match:  the ladies.  Probably the most hyped workout ever at F3 RVA, the ladies were hand-picked and harvested specifically to throw down a challenging 60-minute workout.  8 feet in length, and ranging from 3 inches to 8 inches in diameter, these were not your average ladies.  Inspired by Chum Bucket at the F2 a few weeks back, YHC decided to bring every gimmick possible to get the PAX out this AM.

THE THANG

Mosey over to the far circle, navigating around the dell and through tents set up for Arts in the Park

25x SSH
25x IW
10x Push-up to Planks

Mosey over to the near circle.  Waiting for the PAX was Chuck, YHC’s faithful truck.  Plank up on the circle as YHC introduced the PAX’s 7 ladies:  Wilma, Betty, Bertha, Edith, Agnes, Matilda, and Harriet.

The PENTAGON:  5 stations, 8 rounds.  15 seconds of work with 8 seconds of transition to the next.  In pairs

1 – Rock Dance
2 – Push-pull w/ ladies
3 – Sit-ups w/ ladies
4 – Derkin w/ feet on ladies
5 – Truck push

Mosey over to the Dell.  PAX split in half.  Once the groups were done, they switched.

Group A (no ladies) – All exercises ran the width of the Dell and back to start
– Bear crawl, 20 crunches
– Crab walk , 20 flutter kicks
– Sideways bear crawl, 20 Freddie Mercuries
– Lunges, 20 rosalitas

Group B (with the ladies) – All exercises ran the width of the Dell and back to start
– Lady flips end over end , 10 squats
– Lady rolls, 10 merkins
– Lady on shoulder, 10 star jumps
– Sprint (no lady), 10 zippers

Log PT – pair up by height and line up at the edge of the Dell.  With your partner:
– Lady on right shoulder.  Up, over head, down to shoulder, and back x 10
– 10 steps forward
– Lady curls x 10
– 10 steps forward
– Lady shoulder press x 10
– 10 steps forward
– Lady chest press (on the ground) x 10
– 10 steps forward
– Lady sit-ups (on the ground) x 10
– 10 steps forward

Rinse and repeat

THE MOLESKIN

There certainly was some hype over the workout.  YHC started by running the shovel flag in to the AO so the PAX couldn’t get a sneak peak at the ladies.  And the PAX stepped up to the challenge.  Great output by all!

The chatter was fairly low today…guess the ladies just took the breath away.  Wilson confessed that he was pushed by pairing up with Garbage Plate on the Log PT.  Great job!  Seek out those who are better.  It’s the only way we get stronger.

Among several new exercises to the workout, the rock dance got some extra TClaps.  PAX paired up, held on to partner’s shoulder and back (like a dance) and had to move them off of the X.  Lots of abs and core involved.  And a couple of stalemates.  Heck of a job today!

Welcome two FNGs to the pack:  Hardywood and Crumpet.  Hardywood was EH’ed by Bleeder at the Hardywood 4-miler, hence his name.  He’s a member of Richmond Multisports and will raise the level of the PAX.  Crumpet is Loose Goose’s father-in-law.  He earned the PAX’s respect with his determination through the workout.  Crumpet teaches English (not American) overseas and hails from TX and AR.

While YHC is generally meticulous about form, there were a few deviations today as there were too many moving parts for him to spot and correct.  No fear.  YHC’s will make up for it next time.

TClaps to Bleeder for being the truck driver and photographer during today’s workout.

ANNOUNCEMENTS

– Mon, #Punisher, Holton Elementary
– Tues, #NoToll, Hugeonot Park
– Wed, #SourceOfTruth, Swift Creek Middle
– Thur, #MOM, Mary Mumford Elementary
– Fri, #RAMM, Mary Mumford Elementary
– Sat, #DogPile, Dogwood Dell, 6:00am, #GridIron, Pouncy Tract, 7:00, (#PreGame at 6:40)

We’re looking to build #GridIron back up.  Know anyone in the Short Pump, Windham, or Twin Hickory areas?  bring them out!

Looking to get Backblasts via email?  Here’s a step-by-step on how to setup IFTTT to send you a email with the backblasts.

14 strong posted just before Sunrise, including one LIFO, and one Kotter,

The THANG

Mosey to Circle for some parade Laps

1st COP
20x SSH
20x Mountain Climbers
20x LBC
10x Merkin

Mosey to 2nd COP
20x Flutter Kicks

Mosey to 3rd COP
20x Rosalitas
NoToll 5 Burpees
Al Gore Touchdown

Mosey to Center of Bridge
50x Deep Knee bends facing east
50x single leg knee bends each leg

Watch sun come up to east

Mosey Back to Other side of Tolls
4th COP
Plank & Dead Cock roach

Mosey to Amphitheater,

Ten Times
Run to top, 10X Durkins, on each level Back done, 10x

Mosey to Carillion
Triple Nickel with LBC’s

X’s & 0’s

Pair up Bolt action, And Plank
Jog to end of Field, Lunge Back
Run to the Shovel Flag,

COT

Moleskin

TClaps to Kotter Snowden, Welcome back!

As we ran the circle a couple of times, to give the Chum(LIFO). Sippy and Swirly gain extra credit for running to the Workout. YHC only put in one mile before the 1st COP- delivering the Blue tooth Speaker the center of the Bridge.

Running toward the Tolls, several comments were made that they had failed to bring their Passports for crossing the River, YHC informed them that we were only going half-way. With the number of Leg exercises being handed out, Conspiracy inquired if this was part of YHC rehab schedule( That was the case, excellent deductive reasoning there)

YHC was happy to report that last week’s adventure into Canada did produce a 3rd place trophy for Team Schultz & Co.

As the Ten times “durkinfest” was taking place, it was noted the Conspiracy began to complain that this was a challenging workout(Complain might not be the right word, Asking YHC if YHC had thought about the Exercises beforehand. Gee, running out to the center of the Nickel Bridge with a Blue Tooth speaker to play “Here comes the Sun” by the Beatles before the entire workout, so we could all be watching the Sun come over the horizon at the exact right moment… hmmmm)

Toga reported that he and Wilson happened to run into each other in the Atlanta airport. Both managed to not recognize each other at first sight, without the F3 gear on and in broad daylight, I guess will all look different(Normal).

Getting the brand new Stingray Corvette to arrive at the end of the workout for a photo op, YHC had nothing to do with that. It was good to know that Wilson’s knowledge of Corvette’s included it’s current 0-60 time.

Coffeeteria

Snowden, Chum Bucket, Lockjaw, Saab & Pelosi 5-0 arrived at the Carytown Starbucks for the daily dose of Caffeine and F3 Chatter.

Announcements:

Hardywood Four Miler tomorrow 5:30
If you want to order a F3 RVA T-shirt you will need to do this today for Source of Truth and Gridiron.

11 with an FNG posted for a beautiful Spring morning at DogPile. Here’s how it went down:

20 ssh, 20 mtn climbers, 15 sit-ups, 10 clerkins, 20 hillbillies, 20 don Quixote, 15 sit-ups

Mosey to VITA course for one loop stopping at every apparatus for alternating 5 burpees and then 10 merkins.

Mosey to base of carillon for The Towering Inferno part deuex. Run up steps and wheelbarrow across landing, run to bottom and carry partner to planters. Flapjack with each partner completing each exercise 4x

Mosey to pull-up bars for: 5 pull-ups, 10 diamonds, 20 sit-ups, 5 chin-ups, 10 diamonds, 20 sit-ups, report 2x

Mosey back to parking lot for 6 MoM: 20 flutter kicks, 15 leg raises, 20 rosalitas, superman x2

Moleskin:
Festivities were delayed as Fudd sent a prelaunch text that his slumber had run long. YHC did a quick revision to warm-up in the parking lot for a decent amount of time but still no Fudd. Mr. Sandman finally appeared while we were running the VITA, and the people rejoiced.

As we stopped at each “apparatus” for burpees or merkins on the trail, it occurred to the Q and the PAX that there were a lot more stops on the trail than anticipated. YHC took the grumbling as a good sign and will use this again.

Special welcome to FNG Garbage Plate. That one required a Google search to explain the reference. It must be a Yankee thing.

Sincerely,
Toga

#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.