Tag: Dogpile

Byrd Park

  • Bring your F3 shirt they said…

    8 stallions ready to tackle this Hot Potato Q. Who’s bringing their A game?

    Warmarama:
    Handshake takes the lead: Mosey over to the toll booth parking lot, SSH, DQ, FuddsM, Merkins, Pencil Rolls, LBC’s.

    The Thang:
    Handshake: Indigenous People Run across the bridge. Mosey back across the bridge, 10 Hand Release Merkins + 20 LBCs every light pole (and any missing light poles).

    YHC thought a wink from Handskake was a passing of the Q. YHC was wrong as the Q went to Upchuck.

    Upchuck: Mosey down to Love Hill, but first Pencil Rolls across the street.

    YHC once again was incorrect and thought Upchuck passed the Q after Pencil Rolls, most of the PAX was in agreement but Upchuck had 1 more Q in him…

    UpChuck: Group of 1 add 1, Group of 4 split into 2, 2 groups of 4, Grab a Partner, Circle Up but Mosey in a Straightline. 1st group run 150 yards and back. other groups; Merkins, WWII, Squats. Audible
    Partner 1&2: Bear Crawl up Love Hill while Partner 3&4 do 3 Burpees than go catch Partner 1&2 and Switch. Bear crawl to Lunges and then Broad Jump Burpees audible stop at the community garden. Grab a log. Partner 1&2 carry log to the road and back. Partner 3&4 Carry the log 20 feet and drop log. All other partners supervise. Return dropped log back to start. Mosey to 8 perfectly placed benches. Complete a series of Dips, Merkins, Step-ups. Mosey to Amphitheater
    Bottom of the Amphitheater; 18 monkey humpers increase by 1 all the way up to the top. Audible somewhere near the top. Mosey to the street, V ups. Mosey BTTF.

    With 1 minute to spare: Upchuck was out of A game and passes the Q to YHC.

    Oyster: 60 second Mosey
    Oyster: BTTF
    Oyster: Numberama
    Oyster: Namerama
    Oyster: Announcements
    Oyster: Took us out.

  • Frog Legs & Car Condoms

    Four men second guessed the decision not to Fart Sack on this rainy morning, but showed up anyway due to FOMO. It was wet and soggy the whole time, but all involved had a 70 & sunny disposition. Handshake was with us in spirit.

    Mosey to Toll Booth parking lot for some introductions and disclaimers.

    COP warm up: SSH, DQ, DMH, Wilson, Fudd, HRM, WW2.

    Mosey across James River and back with a few squats at each light pole.

    Mosey to Pump House Park with a few squats and LBC’s along the way.

    Mosey around Pump House Park with a few squats along the way.

    *We tried to Mosey a partner water pipe loop, but Up Chuck seemed a little scared of the puddles so I deemed it appropriate to adapt & modify to accommodate his special needs.

    Mosey around park, back to flag, with a few squats and LBC’s along the way.

    120 seconds of squat Mary until time was called.

    Announcements: Pickle Ball on Mondays. See Oyster for details.

    Prayer Requests: UpChucks friend CC passed away.

    Snuff took us out with a very inspiring prayer.

    Lesson of the day:

    The Victorian Gothic treasure that is the Pump House is located in the Byrd Park District, west of the Arthur Ashe Boulevard Bridge on the Kanawha Canal. It was designed and constructed in the 1880s under the leadership of the great Richmond city engineer Col. Wilfred Emory Cutshaw. A description of its original functions from the National Park Service: A municipal industrial building whose purpose was to house the Richmond city waterworks. The building, which served as the city’s waterworks from 1883 until 1924, is conveniently situated to draw water from the James River and Kanawha Canal as well as its own smaller canal. The facility pumped water uphill from the canals to the Byrd Park Reservoir, the city’s main water supply. Far from being entirely simply utilitarian, however, the pump house was also a popular gathering place in the late 19th and early 20th centuries. A dramatic feature of the Pump House is the old open-air dance floor — an open space with a balcony above the pump room on the top floor of the building. The future plan for the Pump House is that it will one day make a grand return as the new home for the park system visitor’s center or a James River museum. It may also be a learning center, host weddings, parties, meetings, events and the batteau rides on the Kanawha Canal could again be a feature.

  • Weed control

    Ten young men extricated themselves from their cozy fart sacks see how the weed control is going in and around the amphitheater. Rumor has it the weeds are taking over…

    Mosey to the parking lot at the end of the field for COP: SSH, Helicopters, Don Quixote, Deadman hang, Imperial Walkers, Copperhead Squats, Merkins, LBCs, APDs, all in cadence

    Down the boulevard do two merkins at each lightpost, return doing one burpee at each lightpost.

    Mosey half-way down the field for 11’s across the field: WWII’s and American Hammers

    Saunter to the amphitheater: Starting at 1 rep and increase each step, dips to the bottom

    Slink over to the rusty cage for a triple check: One partner does pullups, one does squats, one runs to the hydrant and back

    Climb the hill to the Ha’ Penny Stage to touch some trees: Partner up, runner touches 5 different trees, other partner alternates LBC’s and monkey humpers.

    Travel back to the amphitheater: Do 5 incline merkins on each step back to the top.

    Hustle back to the flag for Mary: LBC’s, APD’s, Freddie Mercury’s, 2 minute savasana to listen for the weeds.

    Verdict – at least at the amphitheater, the weeds are winning.

    Numbers and names. Announcements: Get your balls and pickles ready for the summer… Pickleball at Batteau on Mondays at 5:30am starting May 20th! Get in shape for the tournament in August. Book a trip to Bermuda for State Farm’s one year Q and CSAUP on Tuesday 5/21 – 4:30am 5K, 5:00am – 5:30 Death by pullup, 5:30 – 6:15 get beat down, 6:15-6:30 Coffeeteria

    Thanks for letting me lead. Saturdays are always better when they start at the Carillon.

  • On Average, We Ran 4 Miles (and Some)

    Eleven total studs chose to carry more at the latest edition of The Dogpile. Conditions remained 70 and sunny. According to the young fillies Senor Frog considered pursuing, the following might have happened.

    Silent direction to partner up. Goal: On average, maintain a steady pace between the partners. Example: Gomer partners with Garbage Plate, etc.

    Mosey to the entrance to Maymont. Circle up.

    SSHs x50 for the six. (Move for a car). Dead Man Hang. (Move for a car). Imperial Walkers. (Move for a car).

    Mosey to the Nature Center.

    Triple check. Timer runs the small loop (rounds 1, 3) and the middle loop (round 2). Heels to Heaven, American Hammers.

    Mosey to the Port-a-Potties. Circle up while HoneyDo drops the kids at the pool. Audible: meet HoneyDo at the next stop.

    Mosey to the Amelia Street School Grassy Knoll for 11s. Run up the hill, WWIIs, and back down for Monkey Humpers.

    Circle up for some yoga. Downward dog, right leg high, left leg high, pigeon left, pigeon right.

    Mosey to the Hampton Street / Maymont Parking Lot, circling back for the Six.

    Circle up at the end of the parking lot. Identify Trash Cans 1 and 2. Start at 1. First man runs to 2 and back. Second man starts with 50 merkins (on his own), and splits 100 deep squats and 150 SSHs with his partner. (Note: Each man must complete his own set of 50 merkins during this evolution). When the partners switch, celebrate the transaction with 3 boo-yeah merkins each time. Circle up for the Six.

    Mosey to the Corner of Kansas and Hampton and take the North Bank Trail down to the canal bank. Inhale deeply before approaching the Canal. Hold breath (whoosh, that was some stank). Circle up at the stone wall.

    Triple Check: Balls to the Wall, dips, and run to the gate in the fence. Completed roughly 1 round before time was called.

    Mosey in the general direction of the shovel flag, stopping at the start of the dirt trail, then at the North Bank Parking Lot, then at the corner of Pump House Drive and Park Drive for the Six. Then, finish with a Bro-Code run back to the Flag.

    Numbers, names, and YHC took us out.

    Announcements:

    GTE47 today. Lots of hard work has been put into the prep. Good luck to all participating, If you missed the sign up, just show up, wear black workout clothes or a Richmond Police uniform, and have fun. Be safe. Remember: a bunch of dudes lined up military-style with black glow sticks on their hats carrying a black boat on Coronado Beach at 3 a.m. is called a normal Wednesday night. A group of grown men marching military style carrying telephone poles, American flags, and backpacks on Cary Street at 3 a.m. on Saturday night is called both fun / torture (if you are participating) and odd / abnormal / and possibly frightening if you are walking / driving past. A good leader will be kind and patient and humble.

    May Weight Loss Challenge is under way. Participants challenge themselves to lose 5-10% of their weight, unless you are Whitesnake, and then you join a Weigh Loss Challenge with the goal of not losing weight.

    The Clinic (and, of course, Whitesnake) heads west tomorrow for a few days in San Diego. Reminds YHC of the sign above one of the local buildings along the beach. “Choose to Carry More.”

    NMS: Solid work today. The PAX brought it. 60 minutes of constant movement. Way to go.

    The PAX were also a little nervous that YHC was taking them to an outdoor drug market in Oregon Hill. Quite the contrary – we were headed to an off-campus port-o-potty so HoneyDo could disgorge last night’s wings. This called for the resurrection of a route Hardywood used some years back. No time for lolly gagging on this one. Every minute was used. Again, way to go, fellas, in particular the Gomer / Garbage Plate “On average we ran for an hour” partnership. Nicely done.

    UpChuck spits the bit.

  • Failure to Lead

    12. I mean 11 strong pax showed up for a rare Lockjaw Dogpile sighting. Full mosey to the second circle. COP and all that stuff.

    Triple Check 1 – Lunge to the stop sign and back, HRM, and butterfly sit-ups.

    Trek on the down the hill, but wait! A homemade implement of woe was placed along the way. A rotating rof so everyone gets a turn with upright rows.

    Down the hill and to the pumphouse continuing to the end where historical trivia was doled out at Washington’s Arch. Triple Check 2 – run the trail loop, box cutters, and monkey humpers. The 7 deer who came across us were curious and confused by our display.

    Up to the base of the pipeline for Triple Check 3 – run the pipeline, flutter kicks, and carolina dry-docks. Long mosey up the steep hill and back to the flag.

    Oyster took us out.

    Coffee was excellent today, both in the numbers that turned out as well as the lively discussion. Upchuck joined us, which was great to see!

  • Mumble Chatter: NSFW

    9 men of F3 some who have seen things and heard things that should never have been seen or heard.

    WARMARAMA: People’s Run to the end of the street. Circle up: SSH, Imperial Walkers, DQ, Arm Circles, Helicopters, Copperhead Squats

    The Thang:

    Eye of the Storm: 4 Corners, after each corner come back to the Eye (Middle of the field) and complete 5 Burpees.
    Corner1: 20x Merkins
    Corner2: 20x WWII
    Corner3: 20 Squats
    Corner4: 20 Monkey Humpers

    Dirty Triangle: Bear crawl to the start
    10 Heals to Heaven, Run to the bottom
    10 Heals to Heaven, 20 American Hammmers, Bernie to the Top
    10 Heals to Heaven, 20 American Hammers, 30 Box Cutters

    Rusty Cage: Triple Check
    1. Pullups, 2. Dips, 3. Run to fire hydrant and back. X3

    Love Hill: People’s Run down Love Hill

    PipeLine: Triple Check
    1. SSH, 2. Alabama Prom Dates, 3. Run Pipeline Loop. X3

    Love Hill #2: People’s Run up Love Hill

    BTTF
    NMS: Lot’s of MumbleChatter today. Lot’s of critiquing about Alabama Prom Date form.
    PipeLine is back. You asked for it, you got it!!!

    Some of y’all took it easy and went to the Ukrops 10k. We will see if anyone completed it the Hard Way.

    Well done today!! Thanks for letting me lead.

    Prayers to: Upchuck’s family member and Handshake’s family member.

    YHC: Took us out.

  • Handshake’s Mom’s Number

    COP: I tried to mosey to the bottom of the Amphitheater.  The gate was closed.  I hopped over a railing and then F3RVA’s lone Harvard grad showed me that you can just open it.  Onward to the bottom for arm circles, cherry pickers, DQs, SSHs, Mt Climbers, WWIIs, Merkins. 

    Mosey to the typical warm-up circle for The Downward Spiral: 10 burpees, 10 Merkins, 10 WWIIs and 10 Jump Squats, run the circle and do 30 SSHs at the other side.  Back to the place you started for 9 of everything w/ another helping of 30 SSHs on the side.  Then 8,  7, etc, down to 1. 

    Mosey to the Carillon for Call Me Maybe: 10 Markers (a couple trash cans, a bucket, some cones and a shovel flag) lined the field in numerical order.  Each marker had an exercise posted on it. Numbers were called. We ran to the numbers selected and did the exercises written on the markers. Exercises were 0= 10 AMs, 1 = 1 Burpee, 2 = 2 Burpees, 3 = 10 WWIIs, 4 = 15 plank jacks, 5= 15 mt climbers, 6= 20 Monkey Humpers, 7= 20 flutter kicks, 8= 20 box cutters, & 9= 10 ball dippers.
    Numbers called were:
    911
    Jenny’s number (1st thing: surprise-surprise – our 24 year old stud, Fergie, didn’t know it’s 867-530 nign-eey-igh-ighn.  2nd thing: One gent knew Tommy Tutone wrote this ode to Jenny.  That’s 2 pts now for Harvard – for those keeping score). 
    Next number called: Handshake’s mom’s number,
    then your own phone number,
    13×10 to keep the wits sharp
    Next, I considered audibling to socials and banking PINs, but i don’t trust yall that much.

    With shouts of FEBA, off we went.  

    Mosey to the next circle, form a circle, and stand equidistantly apart.  Bear crawl in.  Slap 5 dude’s hands and do 15 Booya Merkins with the 6th man you encounter.  Back to the edge of the circle for round 2.  Lunged in and 20 Rosalitas once you reach another 6th man.  Then crab walk and 20 FMs. 

    BTTF.  Variety of core work and big finish w/ merkins to failure.  Numbers, Names, Announcements:
    Grow Ruck is coming boys. 
    EFH is in, are you?!
    Up Chuck will host a workout at Dog Pile on 5/6 at 6am, before the  Grow Ruck Ruffians come in and start a workout at 7am.  Feel free to double dip (the Dog Pile Double Dip invitation stands for Grow Ruckers as well). 
    Prayers for the Grow Ruckers to stay injury free and to grow in mind, body and spirit from this upcoming event. 

    Excellent to see Gomer out at coffeeteria 2 wks in a row enjoying some 2nd F while he heals up nicely.

    Enjoy your weekend fellas! 

  • “I got shirts older than you”

    11 men emerged from the gloom to see what F3RVA’s youngest regular had to show for 1 full year of F3 workouts. Fortunately for these men, they were spared from burpees and a world-famous Fergie rendition of the National Anthem. According to the watchful Owl perched by the Carillion, here’s what went down:

    COP

    Mosey to the circle and complete two laps around it. Circle up and do:

    SSH x 15

    Ukrainian Solider x 10

    Don Q x 10

    Copperhead Squat x 10

    WW2 x 15

    Heels to Heaven x 20

    LBC x 15

    Alabama Prom Date x 10

    Merkin x 10

    Mountain Climbers x 10

    Recover and mosey around the Carilion field to the second circle. Time for a Triple Check.  

    Runner runs down Rugby Rd and swings back up on Pump House Dr. Partner 2 does Squats.

    Partner 3 does Flutter Kicks.

    After the Triple Check, a short mosey around the Carilion over to the stage area.

    Partner up for 5 rounds of Touch a Tree. First partner runs and touches 5 different trees while the second partner stays back and does an exercise. Both partners complete 5 rounds each of exercises and tree touches.

    1st Round: Step Ups on the picnic tables + 5 trees

    2nd Round: Hand Release Merkins + 5 trees

    3rd Round: WW2 + 5 Trees

    4th Round: Hello Dolly + 5 Trees

    5th Round: SSH + 5 Trees

    Admire the owl perched in the tree and mosey over to the Valley of Ill Repute. Partner up + one threesome. At the bottom of the Valley, complete 5 Booya Merkins with your partner. Once complete, do 1 round of Rock, Paper, Scissors. Winner stays at the bottom of the Valley and does 5 Squats. Loser runs up the hill, does 5 Squats and returns to their partner to continue this cycle for 10 rounds. Important note: Mittens may or may not inhibit your ability to choose anything other than paper in a game of Rock, Paper, Scissors.

    Valley of Ill Repute was followed by a quick mosey over to the amphitheater. With just 6 minutes left on the clock, we all rose to the challenge and hastily made our way up the amphitheater by completing 5 Dips on each level of the amphitheater.

    Once at the top, mosey back to the flag and take it all in as Fergie’s VQ is over.

    Numberama & Namerama

    Announcements: Heist commends me for taking the courage to lead at Dogpile and for really transforming myself over the last year.

    NTB has the Q @ No Toll, Tuesday the 9th. Coupons are on the menu for Tuesday’s Q.

    Prayer Request: Mr. Rogers makes note of the various postings on Slack recently about us, our family, and close friends dealing with cancer recently. So, a general prayer for those actively dealing with Cancer in their lives. Were thinking of Handshakes family member, DTH’s dad, Machismo’s close friend, and Wild Cat.

    Upchuck’s reminder to all: Get your colonoscopy and check your family history. Get your M to do a colonoscopy as well.

    NTB took us out.

    _

    Thanks to all of those who came to Dogpile today. It was a pleasure to lead. At my one-year point, I reflect on how F3 has transformed my life by getting me in shape and starting better habits in life. F3RVA is special and its importance in our lives can’t be understated. I’m appreciative of all of those who have pushed me over the last year and for those who supported me as my brother was dealing with his cancer diagnosis and chemo treatment last year. When I started F3, I remember being the youngest guy around and somewhat out of place working out with the rest of the crew. But as time has passed, I’ve made a lot of great connections with so many from all the different regions and wouldn’t trade these workouts for anything else. Thanks again and looking forward to another year of F3RVA.

  • Muscle confusion or just confusion?

    12 stalwarts gathered for this weeks Dogpile. After multiple rainy weeks it was good to have dry ground.

    Mosey to the parking lot by the Toll Booth for a COP. New hits like the Pencil Roll and both types of Scorpion Picks were done.

    Mosey to the Toll Booths and partner up. P1 runs across the bridge and up to the Trailhead to complete 10 Burpees and then run back. P2 complete a trio of exercises, exercise 1 is Bear Crawls, exercise 2 is Lunge Walk -or- Squat Walk. When P1 comes back from the mosey across the bridge grab your partner and wait for the 6. Switch roles and repeat.

    Complete various Ab exercises in the Parking Lot. Partner up for 4 rounds. Round 1 – 15 Boo yeah Merkins and 15 Boo yeah WW2’s, Round 2 – 15 Boo yeah Merkins and 15 WW2’w, Round 3/4 to have 10 Boo yeah Merkins and 10 Boo yeah WWII’s

    Line up in the lot and complete 20 HRMs, 30 Squats, then lay flat in the lot with arms extended and complete 10 Pencil Rolls

    Mosey back towards the lot and stop at the Sidewalk. Partner up on a Block and complete 30 Dips. Indigenous Peoples mosey and complete 20 Merkins.

    Mosey back up towards the Parking Lot. Partner up again for 4 Rounds of 15 Boxing Dying Cockroaches.

    Mosey back to the Flag for a Ring of Fire. Man 1 completes 10 Merkins of choice (except HRM’s) while everyone else does HRM’s in Cadence and when Man 1 is done move on to Man 2. Halfway through switch to LBC’s.

    Announcements – Gomer Pyle is looking for volunteers to help for the Grow Ruck in May. 6 pm to midnight. Fergie is doing his VQ next Saturday at Dogpile. Also on May 4th Dogpile will be at 7:00 am

    Prayer requests – Gomers right Knee is being operated next Friday. Handshakes M’s cousins daughter was recently diagnosed with Bone Cancer.

    NMS – Great morning with the crew. YHC was excited to celebrate a milestone and honored to do it with such a great group of guys, thank you.

  • A Dirty baker’s dozen get wet and sloppy

    On a stormy morning at 6 a.m., 13 brave souls of F3RVA faced heavy rain and 51 degrees, rallying around the freshly planted shovel flag. Amongst the Pax, was our dear Wilson! Great to see the crowd today, I was not expecting more than 6 or so.

    Mosey to the big circle for a few laps of butt kickers and high knees. Circle up for some side straddle hops, arm circles, copperhead squats, Don Quixotes, flutter kicks, Rosalitas, and Merkins.

    COP 1: My initial plan was foiled by a dude sleeping in the amphitheater, thinking fast I decided to take things to the field, which was now a pond. No worries, we were able to knock out a DORA on the right side of the field, with 100 LBCs, 200 squats, and 300 side straddle hops.

    COP2: I decided to kill some time with a triple check at Satan’s Triangle. The triple check was with dry docks and squats. Looking back, this was way too much time for drydocks; however, think how swole I got you for pool weather!

    COP3: Partner up by the stage for some Dog Pile patented “Touch a Tree.” Had the guys knock out three sets of 3/6/9 with LBCs and Flutterkicks as the called exercises.

    For the grand finale, I had the Pax run the half-pipe for 11s with Merkins and Alabama Prom Dates, honoring 11 years of marriage to Mrs. Heist (3/23/13).

    BTTF:

    Announcement: Grow Ruck.
    Prayers:

    1. Handshake’s M has a cousin with a child that recently injured their knee. Initially, Doctors suspected a torn MCL, but turns out to be bone cancer. Please pray for Charolotee.
    2. Please pray for our brother Wildcat. He has upcoming full body scans for his Stage IV lung cancer. BTW this badass is also doing a Triathlon to raise money for childhood cancer.

    Honeymoon took us out in prayer! Thanks bro!

    Closing thoughts: Lots of respect to all you guys out there today. Dog Pile has always been a personal favorite of mine, because I get to see my buds I typically don’t see during my usual AO rotation. Shout out to the guys that deserve extra respect: Bootleg, Doublemint, Oyster and Wilson.