PuppyPile is set for July 21 at 7:05am. Bring your 2.0’s for some fun and some exercise. Starting immediately after DogPile.
Upcoming Q’s, please announce this after your workouts.
There may or may not be a tug-o-war rope involved.
See you there!
Kubota
45! Strong F3 dads and Kids convened for a little speed frisbee golf, and splashing fun. Here’s how it went, more or less.
The Thang
Mosey around the parking lot to COP which was: 10x SSH, 10X woodchoppers, 10X Rockettes (arm circles IC with alternating leg kicks on the 4 count), 10x Merkins.
The next part of the workout was a bit of controlled chaos whereby each family took turns throwing a frisbee and chasing after it until you reached the next “hole.” The goal was to get it into the hole fastest, not necessarily with the fewest throws, so it encourged sprinting to get to the frisbee. 5 burpees if anyone gets hit with a frisbee.
Hole #1. Throw across the parking lot into a section of cones near the top of love hill. Then a bit of quadraphilia–run forwards down into the bowl and backwards back up for ~2 min.
Hole #2. Throw into the near traffic circle. SSH while we waited for the 6.
Hole #3. Throw to the far end of the field, landing on the hill. Plank and SSH while we waited for the Pax. Then dad’s bunny hopped up and down the hill while the kids ran the length of the field, then switch.
Hole #4. Throw from the far end of the field to the far traffic circle. Lunge while waiting for the 6.
Hole #5 Throw from the traffic circle to the playground. Run around playground while we waited. Then, touch a tree (3 trees) with flutter kicks.
Hole #6 back to the first hole with the cones.
Then mosey to Burpee Lake for ascending Burpees 1x-5x, crossing through the lake with each pass. Finish with 15x SSH in the “lake.
Mosey back to the Flag. Numberama, Name-a-rama. COT–YHC took us out.
Moleskin.
I was expecting maybe 30 today, and was shocked to keep seeing dads and kids showing up. 45!! My first thought was that that is a lot of potential people to hit with the frisbee, but surprisingly we were mostly unscathed. It was a really fun chaos. Special thanks to Tyson and Blue Collar for helping me map out the course this week.
Some highlights:
What a great way to spend the morning. I’m so privileged to be a part of F3.
23 water-logged warriors threw off the covers of their Fartsacks, resurrected the mud-filled dreams of their youth, and created a PuppyPile for the ages. On Monday, the kids in the cafeteria will tell a tale that sounds something like this:
COP:
Mosey to the Amphitheater Circle. COP Q’d by YHC and escorted by two of Richmond’s finest officers of the law.
SSH’s
IW’s
DQ’s
Invisible Jump Rope, with flair.
Mercans
LBC’s
Curb Crawls:
Start on inner curb. 1 mercan. Crawl bear to outer curb. 2 mercans. Bear crawl to inner curb. 3 mercans…continue progression up to 5 mercans.
Hot potato Q Tossed to Vinny
Mosey to side of Carillon for Touch-a-Tree:
Partner up. 10, 8, 6, 4 tree touches. WWII sit-ups in between. Al Gore for the six.
Tunnel of Love:
Pax lines up hip-to-hip in plank position. One after the other, Pax army crawls under the other Pax members holding plank. Scrapes, cuts, and bruises encouraged.
Q Passed to HoneyDo
Mosey to Great Lawn for Animal Crawls:
Line up on the sidelines.
Round 1: Crab Walk
Round 2: Broad Jump Burpees
Round 3: Bear Crawl
Q Passed to OffShore
Team Based, Can-Can Lunges:
2.0s assemble on the end line of the Great Lawn. Dads line up 20 yards from end line facing the 2.0s. Within each group, Pax members put their arms around the others, staying in a straight line (like a can-can line). In cadence, the lines perform lunges (2.0s) or backwards lunges (1.0s). Any breaking of the lines results in entire Pax performing 5 mercans. 10 forward, 10 backwards. Only 5 mercans had to be performed.
Q Passed to Sippy Cup
Mosey to VITA Trail (watch for cars). Avoid the downed power line.
Burpee Lake:
Burpee ladder starting at one side of the VITA Trail. Run to other side of trail. Ford the lake in between (YHC guestimates lake at 100 feet wide and 3-5 inches deep). Once across, perform one burpee. Return. During return, an audible was called. Perform one extra “in-swamp” burpee. Upon reaching other side, conduct 2 burpees. Escalate to 6 burpees, continuing additional one “in-swamp” burpee. Plank for the six.
Wet COP:
Circle up for Bidet Squats. Squat in Lake VITA. Lower hiney into the water. That’s one.
Wet SSHs, increasing in speed.
Q Passed to Bootleg
Triple Check (for Poison Ivy):
First round: Plank while partner runs to tree.
Second round: Bridge (up-side down) while partner runs to tree.
Third round: LBCs while partner runs.
Mosey Back to Shovel Flags.
Number-ram-a, Name-a-ram-a, YHC took us out.
Announcements:
Summer Challenge: Post to every AO between Memorial Day and Labor Day.
Mr. Holland is raising funds for St. Baldrick’s. Shakedown is all set to shave his head and most of beard mid-June. Shakedown taking suggestions for remaining facial hair. “Tom Selleck” Look leads in early polling, amid allegations of Russian meddling in the campaign.
NMS:
What a group this morning! YHC is thrilled with the turn out. Those 2.0s put in some serious work – well done to everyone.
YHC would like to thank all of the PAX for their Q’s this morning. You all brought it big time. Our 2.0s certainly received the FULL F3 experience today – bloody, muddy, and wet. And, they made new friends – all the elements of a solid first and second F, all in one.
Offshore noted the sequence of experiences…scrape our legs in the Tunnel of Love, electrocute ourselves after crossing the road, then submerge our open wounds in the VITA Lake. Top it off with some poison ivy exposure. Dr. (ahem, Inspector) Flipper, Seymour, Flatline, Flashdance, & Co. take good care of the Pax’s muscles and teeth, but on this one the Pax are headed to Lola for radiological detox. YHC needs more than Ivory Soap today.
Also, YHC hereby files and official objection to HoneyDo’s definition of an “animal crawl,” which apparently includes broad-jump burpees. Homo sapiens stopped being knuckle draggers about a few millenia back…
Last note: YHC has thoroughly enjoyed almost 2 years of F3. YHC’s 2.0 (Westminster, after the Dog Show) asked me, “Daddy, what has been your favorite F3 workout?” YHC told her that all of his favorite workouts have been on the messiest, nastiest sunny and 70 degree days. Today added to that list. YHC would like to thank Sippy Cup for coming up with fording the VITA Lake. Icing on the cake today, brother, and right there at the top of YHC’s F3 experiences.
Welcome to all of the 2.0 FNGs. FYI, Handshake’s son did not get a nickname as he had a hard stop for an 8:00 a.m. meeting, but as the littlest guy out there, he pushed hard. Welcome, Hard Stop (for now). Great to meet NOx as well – enjoyed the 2nd F at ETs. Come back soon.
Mission: Share the F3 experience with your 2.0s
Date: May 19
Time: 7:05 a.m.
Place: Dogwood Dell
What: Puppy Pile, F3RVA’s warmish weather workout for Dad’s and 2.0s (open to all 2.0s).
QIC: Hot Potato. UpChuck will start us off, then pass the baton.
Next Step: If you are Q-ing over the next 3 weeks, pass the word to the Pax.
Next, Next Step: Bring your 2.0s (or, better yet, post for Dogpile and coax your M into bringing your 2.0s for the 7:05 a.m. start). See you there.
With the very brief return of Spring, my 2.0 has increased the frequency of her “Daddy, when is the next 2.0 Friendly Workout?” In chatting with the PAX, a number of you have given soft commits.
YHC is requesting anyone with interest to drop a quick reply to this post. Last year, 7:00 a.m. after Dogpile (PuppyPile!) seemed to get a good response…who’s interested? Who’s ready to HC for April 21 or April 28?
Three gentlemen + their finest gathered in the gloom for a 2.0 friendly workout. Huddle around the second flag while the 6:00 crew finished then along our merry way we went.
COP
SSH x20
Arm Circles x10
Don Quixotes x10
Copperhead Squats x10
LBCs x15
The Thang
Touch a Tree – Gather near our favorite forest for three iterations of touch a tree. 2.0s start by running to touch 3 trees while the 1.0s perform lunges. Switch and repeat. Increase to 4 and 5 trees.
Sharks and Minnows – Not all of the 2.0s knew what Pacman was so we opted for the similarly executed sharks and minnows. 2.0s started as minnows and had to bear crawl across the field. 1.0s were sharks and had to crab walk. Switch back and forth a few times between 2.0s and 1.0s.
Carillon Relay – 2.0s run up the Carillon counter clockwise then back down while the rest of the PAX completed Carolina Dry Docks. Switch and repeat. Complete 3 rounds.
Breakfast Burpees x5
Field Exercises – Convene back on the field and complete 2 jump squats at every other tree to the end of the field. Adults piggy back ride their 2.0s back to the other end of the field.
Animal Kingdom – 2.0s call out their favorite animal. PAX must then traverse to the other side of the field demonstrating the form of said animal. Bonus points to the PAX who gave audible representations of the animal. Animals were: Dolphin, Cheetah, Shark, Monkey, Frog and Duck.
Breakfast Burpees x5
Hop, skip or mosey back to the flag for 3 MOM including American Hammers, LBCs and a final round of Superman. YHC took us out.
Moleskin
YHC wasn’t certain anyone else was going to appear this week for Puppy Pile. Luckily Loose Goose appeared with his 2.0 FNG then Oyster and his 2.0 came in hot but right on time. Welcome Freestyle!
The 2.0s showed extremely strong today. The creativity during Animal Kingdom was downright hilarious. Seeing a group of grown men try to swim like a dolphin in the field was a sight. YHC saw a few random park goers stroll by with some strange looks but then smiling once they realized kids were involved.
Breakfast burpees were a suggestion from Oyster. His 2.0 kept asking when they were eating breakfast. As punishment the PAX had to do 5 burpees every time someone asked about breakfast. After 2 punishments no one asked about breakfast.
Working out with 2.0s is always a pleasure. Less about the workout and more about family time. Great work everyone.
YHC hopes this continues to be a regular occurence. Remember, 3rd Saturday of the month at 7:00 @ Dogpile.
Splinter out.