14 warriors posted for Dogpile this morning and here is how it went down. Mossy – Warm up : bunch of fun exercises to get the blood pumping and the body stretched out. Track Work : partner up keeping 6ft apart 🙂 run to the first obstacle – 5 merkins – next obstacle 5 LT. Dans all the way around the track – plank up when finished. Theatre : Dips ladder down 18-1 – incline merkin ladder back up 1-18 Burpee Shuffle : run in place burpee calls each pax member. Ring of Fire : 5 merkins pax choice all…

You know those guys who get into a position of no real authority at all (think mall cops, meter maids, first time Q’s), and think the rules don’t apply to them? Those guys disgust me. As I write this extremely delinquent back blast, the thought has occurred to question F3’s intelligence as a whole to give this responsibility to guy they nicknamed Probation, but I digress. This morning Handshake informed me there’s also a rumor circulating that Swirly can pick off a field mouse from 300 yards away with the right rifle and from that distance it’s hard to tell…

YHC is always excited about a Dogpile Q and did some homework in anticipation of a large crowd and keeping our workout groups to 10 or less people, with 16 showing up for a nice cool morning for a workout this was going to be easy. YHC immediately had everyone number off 1,2 1,2(this took a couple of times as we kept going 1,2,3,4…you know it is F3 after all!) so we had 2 groups of 8! Awesome, ready for the fun to begin and here is how it went down: The THANG part 1 Group 1 (Timer) went to…

2 groups of 7.5 warriors fought off the quarantinis and a mid beat down monsoon for the most fun one can have while properly spaced. Just as the ET runners touched down from their descent to the flag the clock struck go time and then properly spaced PAX were off. COP mosey to the circle – SSHs, DQs, Russian Soldiers, Imperial Walkers, Merkins, Flutter Kicks, Freddie’s, Helicopters, Arm circles and reverso The Thang – Small Group Mediation Group 1 – 7s/11s on the field of debatable distance Merkins on one end, WWIIs on the other Some claim 130 yards, some…

23 hand-washing, mask-wearing, self-quarantine-rs posted for our first social distancing beatdown of the Covid-19 era. Temps were sunny and 70. The pax did the following, more or less: Slaughter-ish Starter (all in-cadence, Lawrence Welk style): 3 merkins 11 SSHs 19 flutter kicks 3 merkins Happy birthday to Mr. Lawrence Welk, who would have been 117 this week. He taught YHC the art of calling cadence. Mosey to the Amphitheater for COP: SSHs x19 IW’s x10 DQ’s x10 Helicopters x10 Merkins x19 LBC’s x19 Something else x10 Assemble on the Stage for Self-Quarantine (1 hour workout entirely on the stage). Correction:…

28 gloom warriors fought the blustery winds and dominated Dogpile this morning. Gumbo had been missing from the Dogpile menu for quite some time, but it came back with a vengeance today. Today’s flavor was: Mosey around the normal COP circle and down into the amphitheater for COP, including: SSHs x48 (one for each month Gumbo has been with F3)DQs x14LBCx x61 – 1461 days with F31 Burpee OYO – 1 day at a time babyJazzercisers x10Tempo Merkins x10Hold Plank, down to Elbow Plank, then Alternating Shoulder Taps x10Freddie Mercuries x10 Meal Time (The THANG)… Step Aerobics – On the…

A hearty band of 31 Lords-a-Leaping posted to Dogpile this morning for a Trifecta Celebration of DTH’s 75th Q, Leap Year, and DTH departing for the Mission Field. Here’s how the finest PAX in all of F3 Nation gave the pain train tour to our visiting Nantan: The THANG: Mosey to Amphitheater for COP #1: Welcome & F3 DisclaimerFlutter Kicks x75 IC (Celebrating DTH’s 75th Q since Jan 19th 2019)DQ’s x10 ICNancy Kerrigans x10 Each Side ICHairy Rockettes x10 ICCopperhead Squats x10 ICHitchhikers x10 OYOFreddie M’s x20 IC HAPPY LEAP YEAR! Escape the Amphitheater with x2 Box Jumps each step Plankorama for…

30 Suck Embracers posted to embrace the suck. Here’s how: Mosey down to Food Truck Circle for COP: Lots of Arm Circles in honor of Flash Dance – who named me Vinny. Boat Holds in honor of our brother Swirly who is in South Carolina cheering on his daughter in a college softball contest. Go get ’em Reagan! Scorpion Kicks – Honeydo wasn’t with us today. He loves them. TYA wasn’t with us today. He hates them. Bermuda Triangle: At the bottom instructions were given. Two exercises (but 4 or 5, if you’re Wilson). PAX Bear Crawl and/or Crab Walk…

Winter showed up briefly in RVA this morning and greeted 23 men with 20-something degree weather. New ideas for this morning, why not get a few miles in along with the boot camp in some rarely tread territory. THANG Mosey to the east, apologies to any LIFO, we were not going to be in typical locations today. Stop at the split in the road at the lake for a brief warmup of SSH, parting the circle to allow the lone runner through. First run: around the lakes, stop at each intersection for 5 burpees. Mosey to Fountain Lake around the…

With a clear cool morning from yesterdays high winds YHC was setting up for a mosey tour for the southern portion of Dogwood Dell. With the men coming from all directions, breakfast club folks coming in from the south east cars pulling in to go time here is what went down: COP We moseyed to the bottom of the hill near the pump house and circled up for the following warm up exercises: 20 SSH (we will save NK’s for another day), 15 slow DQ’s, 10 Helicopters, 15 Armcircles (10 small, 5 big), Reverso 10 small 5 big. 20 LBC’s…