Dogpile – No better place to be

Nineteen brave men arrived at Dogwood Dell this morning for perfect weather and a beatdown.  This was YHC’s first attempt at an hour bootcamp.  This is what occurred.

The Thang

COP – All IC

• 5 Burpees on your own
• SSH
• Arm Circles  – Forwards and Reverso
• Backwards Lunges
• Helicopters
• Don Quixotes
• Ball Dippers
• Merkins
• Angled Knee Jumps
• Foot to Hand Mountain Climbers
• LBCs
• Sitting Freddie Mercuries
• American Hammers
• Merkins
• Drop to 2 inches – Merkins
• Normal Plank – Merkins
• 5 Burpees on your own

Mosey to Pump House Drive Field

• Run of Shame Triple Check – In groups of 3, rotate and perform the following exercises 3 times.
  • Monkey Humpers
  • APDs
  • Run the loop on the outside of the trees

Mosey to Pipe Loop Trail

• With a partner, alternate between burpees and running the PIpe Loop Trail for a total of 100 burpees.

Mosey up the Pipe Loop Trail to the Rusty Cages

• With a partner, complete 50 pull-ups

Mosey to the Amphitheater

• At each row, complete 5 upright Alabama Prom Date dips and 5 two-count kick-outs.

Mosey to the Shovel Flag

• Ring of Fire
  • 10 Merkins IC
  • Rotate to side – Hold side plank then dip hip for 10 IC
  • Rotate to other side – Hold side plan then dip hip for 10 IC

COT – Numberama, Name-o-rama, YHC took us out.

NMS

In a little over 2 years, YHC had not had the privilege of leading Dogpile.  When he discovered that it was still open a little over a week ago, he knew it was time to Q his first hour bootcamp.

Although YHC felt that most of the exercises were challenging, mumblechatter was strong the entire workout.

While jogging with one of my 2.0s a week prior, YHC noticed Pump House Drive field.  This field allowed for plenty of room to do exercises while the trees gave a defined loop around the field.  This seemed like a perfect place to do a triple check.  As YHC gave out the exercises, it did not occur to him that grouping Monkey Humpers with APDs gave a NC-17 feel to the triple check especially with Shakedown’s demonstration.  It also led to a great deal of mumblechatter.

Back to the triple check when PAX members are asked to identify the most difficult F3 exerciss, burpees, donkey kicks, sprint repeats, bear crawls, crab walks, and partner carries are normally mentioned.   YHC believes that Monkey Humpers need to be added to the list.  After about 12 of these, YHC needs to take a break.

YHC had planned on completing several more exercises in the Amphitheater.  It did surprise him given an hour that he still did not have enough time to complete everything he wanted.  Maybe next time.

ETs was great as always.  Conversation included a great deal of talking about swimming including summer swim team, year round swimming, masters swimming, the Olympics and an amazing Vinny story about a guy who accidentally competed in his birthday suit.  As YHC was getting ready to leave, TYA arrived.  All conversation then turned to his outfit including his tucked in shirt and his belt.  Thank you for joining us TYA.

Gotta run!

Phonics

Announcements:

• Puppy Pile – Saturday, August 25 at 7:05 am
• Amateur bike ride at RAMM Gears – Friday, August 3 – This is a lot of fun.  Any bike is acceptable.  No Tools will lead the way.
• Flatline may take us swimming at Dogpile next Saturday, August 4 depending on weather.  Look for pre-blast this week.
• The RVA Summer Tour continues.  There is still time to join the 20 that are doing this.  Click Here for the F3 RVA Challenges page