Wednesday, February 28
Always 70 and Sunny
Always 70 and Sunny

.38 Special at Dogpile


16 strong and faithful posted to Dogpile for this perfect Fall morning to break free from the tryptophan comas, work off the turkey, stuffing, pie and other excess and to help YHC celebrate his 38th birthday.  It went a little something like this:

Mosey down the road past the field and to the far circle for COP:

  • SSH x19 IC
  • Arm circles x19 IC forward (10 small; 9 large); then reverse
  • DQs x10 Swirly slo-mo style
  • Imperial walkers x19 IC
  • Merkins x19 IC
  • LBCs x38 IC

Mosey to the bottom of the hill for what YHC called .38 Special.  4 rounds of partner exercises.  Partner 1 performs exercise at bottom of the hill while Partner 2 runs up the hill to touch the curb of the circle and back.  Plank-o-rama between rounds to wait for the six and stay together. Exercises were:

  • Burpees x38
  • Jump Squats x76
  • Merkins x114
  • Box cutters x152

Mosey down and around the back of Dogpile to the base of pipeline hill.  Pause under the street light for a Swirly-type “10-count” – Merkins x19 IC and Flutter Kicks x19 IC.

Mosey past the Pump House and up to the bridge for .38 special bridge-style. Start at the first lamp-post and perform 2 burpees at each lamp-post all the way across the bridge for 19 lamp-posts.  At 19th lamp-post perform 2 burpees and 2 merkins then return to the beginning of the bridge performing 2 merkins at each lamp-post.  Plank up and Al Gore waiting for the six.

Mosey to brick house for 38 donkey-kicks.

Mosey back to the SF and perform 10 Merkins OYO.

COT – Number-rama; name-a-rama and YHC took us out.


What a great morning to join my F3 brothers for a beatdown to get the blood flowing, feel alive and get stronger.  As I said in my prayer, I am so thankful for all the many blessings the good Lord has given me, including bringing me (through Rosie’s headlocking) into the F3RVA family.  It truly inspires me to be a better man every day, and not just physically. My outlook on everything has changed.  I feel better about myself than I have in a long time.  I attack every challenge with renewed confidence.  I handle my stress by looking forward to working out each morning and enjoying the fellowship with all of you. And, I am more patient and focused on enjoying every minute with my kids.  It is all about perspective and F3 has changed my perspective tremendously in just 9 months.  Thank you all!  I am grateful.

Enjoy the rest of your holiday weekend.  I hope you are able to spend time with friends and family and enjoy doing what you love this weekend.  I know I will.

Continue to attack and own every day as men of F3 RVA!

No more Gumbo for you!


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  1. THE Yankee Aggressor on

    Great Q gumbo. Tough workout from start to finish. I’m glad it was your bday not mine, because 38 was a big enough number for the pain.

    Kudos to you as well. I did not think I could dislike that bridge more than I already did. Every Sunday morning run, I dread running across that and thought it couldn’t be worse….until you made us do burpees and merkins at every light post. B R U T A L.

  2. I do not like that bridge either! Now I dislike the light poles. Great Q Gumbo! You never disappoint!

  3. Great Q Gumbo and Happy Birthday!

    I echo the sentiments of TYA and Wilson on the nickel bridge. I actually find it terrifying to run or bike across. My irrational mind makes me believe that I could actually fall through that tiny opening between the sidewalk and the railing. That coupled with burpees and merkins while crossing was indeed brutal.

    Saab…we missed you during the workout. Hopefully, you will tell us all about your solo adventures in searching for the Pax.

    Thanks for leading today Gumbo. As always it was a solid beat down.

    See you next time.


  4. Wow! Reading this BB made me thankful I woke up at four and clowncarred to the beach and back with four other smelly dudes.

    Gumbo keep up the good work and thanks for the inspiring words!

  5. Happy Birthday Gumbo! Way to use the AO to the fullest extent possible. .38 special indeed. Glad it wasn’t a Colt 45.

    The bridge was a good one; deceptively long and feet from the edge over the abyss. On the way back the city started to awake as the sun began to rise.

    Well said in your backblast with what makes F3 and the Pax special. Its great to be a part of this group.

  6. If you paused this early morning, you would have heard the faint sound of Celine Dion’s “All by Myself” emanating from the amphitheater – interwoven with brief shouts of “good job” and “It’s you against you – literally.” Given Lockjaw;s decision to drive right past me on his way to the AO, or leaving me standing in the ET parking lot to run home, I knew I was destined to be a PAX of one today.

    2nd F at ET made up for it all. Thanks guys. Happy Birthday Gumbo!!!

  7. Happy Birthday, Gumbo! Thank you for giving us a gift on your birthday in the form of a strong Dogpile beat down.

    I had memories this morning of my first trip to Dogpile sometime last spring. SippyCup took us across the bridge on that initial morning and I thought that I would never forget it. You took us to that level this morning.

    I was glad to return to Dogpile after being away for months while focusing on Friday morning’s at The Creek. I was reminded of how special Saturday mornings can be with the full hour throw down.

    I am grateful for this band of brothers. This is the fraternity that I have never had. Let’s keep it rolling all around Richmond!

  8. Looks like a rough morning Q Gumbo and Happy Birthday. Sorry to miss the bday Q but not sorry I missed the bridge burpees.