Tag: Dogpile

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.