Tag: Dogpile

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!

Six of the Faithful posted for #dogpile in the 19ish degree darkness.  Toga plated a the SF in the parking area, and Jville took the Q.

THANG:

Mosey to and around 1500m Vita course, and back to chinup bars behind the Carillon staying as a group (~1.25 mi. overall).

10 pull-ups OYO
COP for 20 Merkins
COP for 30 Air Squats

Rinse and repeat 9 additional times.

Mosey through parking area, down to pumphouse, and back up the hill behind Carillon to Dogwood Dell.  Make several loops up the Dogwood Dell stairs, and back to SF.  (~1 mi. overall).

COT

MOLESKIN:

There were some smoked people toward the end of the 10 sets.  Although the F3Richmond PAX is getting much stronger, it has lacked good pull-up facilities until the recent addition of #dogpile.  We made up some lost ground today.  Good job men!

 

 

 

 

 

 

Aye!  Four PAX gathered at #dogpile for what was potentially miserable weather (34 and rain), but it ended up holding out.  YHC did all that he possibly could to keep the PAX dry, and succeeded….until the unseen puddle on the stairs of the Dell.  Today’s focus was more on cardio than any particular muscle group, but considering that the Deck of Pain was in play, the burn depended on the draw.  Total mileage was about 3.0 miles.  So, with the shovel flag firmly planted, we headed out for the workout.

THANG:

Mosey over to the front of the Carillon:
25 x SSH
20 x Windmills

Mosey down to the Pump House park.
30 x dips w/ partner – but the first challenge was getting up to the railing.

Mosey over to the old paved trail, and up to the circle, then the pull-up bars
Max + 5 supported pull-ups
Max + 5 supported chin-ups
Max + 5 supported commandos

Mosey over to the stage of the Dell.  And out comes the Deck of Pain.
In partners, each team drew a card.  They had to complete 50 reps of the exercise as a team, then run out of the Dell and around the circle (about .20mi with a nice uphill).  Come back, and draw your next card.  7-card stud = 7 rounds, no breaks.
2 – Merkins
3 – Derkins
4 – Dive Bombers
5 – Up-Up-Down-Down (Plank to Push-ups)
6 – Atomic Sit-ups
7 – Ankle Reachers
8 – Power Lunges
9 – Freddie Mercury
10 – Whoops, forgot this one….did LBCs
J – Squat Thrusts
Q – Squat Jumps
K – Burpees
A – Choice!
Joker – Select any exercise for another team and draw again.

Mosey on back to the shovel flag for the COT.

MOLESKIN:

Swirly and Brain Tumor won the hand with a straight.  Conspiracy and Fudd came up with 2-pair.

Brain Tumor came close to a flying EH this morning when he saw a non-PAX sitting in the car at the AO.  Turns out he was waiting for one of those paid workout groups.  The joke’s on him.

TClaps to Swirly for hitting every workout this week.  He’s working hard and it shows.  Heck of a job today on those hills.

Fudd was looking forward to a workout with Toga this morning, but apparently the tug of the fartsack was pretty strong this morning.  Rumor has it that Toga was “up late last night.”  We’re awaiting a better explanation.

Toga wasn’t the only one missing.  Cousteau must be lost at sea.  Two weeks in a row without a post from him after confirmations the prior days.

The PAX was looking mighty strong as we continue to explore the new AO.  Lots of possibilities!

11 posted for the first official #DogPile workout, and fun was had by all.  Here’s how it went:

THANG:

Warm-up : Split jumps/Ball Dippers, Clerkins, Mtn Climbers, Sprinters, Don Quixotes

Mosey to valley behind amphitheater for the new  Burt Reynold series of 10-4s

1. Bear Crawl up hill then do 10 merkins, repeat 4x
2. Mosey to amphitheater, run up steps then do 10 burpees, repeat 4x
3. Mosey to Carillon, run steps and and do 10 sit-ups, repeat 4x
4. Mosey to bars behind the Carillon for 10 pull-ups and 10 sprinters, repeat 3x, then 10 dips followed by 10 sprinters

Mosey to lawn in front of the Carillon

1. 1 arc loader
2. 1 reverse arc loader (sprint first half then lunges)
3. Football drills (mtn climbers with rolls on command)

Mosey to COT

Moleskin:  YHC likes this AO, A LOT!  It’s got a lot to offer, and we’re going to have some fun here.  There is also a well known fact that Burt Reynolds is the greatest living actor.  His stature led me to this idea for a fun little workout series.  Let the joking begin…

It should be noted that I have witnessed Chum Bucket be on time for 3 workouts this week.  That is a record, and it could be a sign of the coming apocalypse.  Conspiracy decided to fill in with his standard #LIFO but then proceeded to smoke everyone #steroids.  We also welcomed Fudd back to the ranks (Kotter and LIFO), and YHC expects to see more of him in the PAX.

Lastly, the SEAL Team Workout crew was getting ready to start their workout as we were circling up for the COT.  We gave an enthusiastic “good morning,” and several noted the looks we were getting from that workout’s founder.  It may be the only time we’ll be able to say that we made a former SEAL a bit nervous.