29 brave souls tackled Dogpile this morning in the blustery gloom – and here is how we rolled…
Mossy – Warm up’s – SSH, Windmills, Helicopters, Imperial Walkers, Arm Circles, Flutter Kicks, LBC’s.
Rusty Cage : 3 sets – 5 overhand pull ups – 10 crunches – 5 under hand pull ups – 3 sets of 7 Jerkins.
Pipe Loop : Partner up – run the pipe loop while completing 3 exercises – 100 Captain Thor’s – 200 Merkins – 300 Squats.
Grassy Hill : Starting in waves : Russian Solder to the tree in the middle – Bear Crawl to the pavilion (Bathroom – brick building thing) – modified to Lunges and back to Bear Crawl…
Partner Leg Toss : 3 sets of 20
Burpee Shuffle : Jog in place – each pax calls out burpee
Ring of Fire : 10 merkins – while pax planks
Mary : Cross leg lifts – American Hammers
The Scoop (Moleskin)…
YHC arrived earlier than usual this morning -(Yep I was there @ 5) 1 cause YHC was ready to go and two cause of the arts and farts in the park thing happening @ the park this weekend – (check it out).. Anyway YHC wanted to make sure the pax could park in the normal spot ( some of you will recall the last event at the park had some pax members confused).. So as a proper Q should do YHC surveyed the AO an hour before start time.. Good news was most of the RV’s had not arrived yet and those that had were on a side of the park YHC was not going to use this morning. The cars began rolling in about 5:45 and a full house of 29 was ready to roll.
The guy in the van parked by the rusty cage got a great F3RVA wake up call as we grunted through the pull ups , crunches, and jerkins… YHC gives props to his partner EF Hutton in that rotation (way to bang them out dude – love it).. We had not been over to the cage in awhile so it was good to work those muscles again.. As we finished the Rusty Cage and began to mossy down the path YHC heard a bit of mumble chatter – mostly grunts and oh no where are we going?? Yep the pipe loop – a TYA favorite that about killed us all last year… Luckily today’s weather was nice and cool – perfect for the loop. YHC has been waiting for the light to be out just enough so that we could get back down there towards the loop and pump house. This area of the park is sure to be used more in the summer. Huge props to Hardywood, Half-pipe, and Yoyo – they killed that loop – those 2.0’s made it look easy – well done!
The grassy hill was a bit longer than YHC remembered – plus YHC thought the first brick building was a pavilion (NEGATIVE) the first building is a bathroom thingy – my bad 🙂 Thanks for pointing that out Bleeder… Much respect to Bleeder, Rosie, EF Hutton, Honeydo, Flipper for continuing on with bear crawling past the first brick building for a bit – (hey they heard the Q say pavilion – so that’s what they were gunning for – love the effort)!
YHC is not sure how many of the pax were a bit hung over this morning – although YHC has a pretty good idea (LabRat) … But the burppee shuffle seemed like a great idea.. The pax crushed that without a doubt – great job… The ring of fire ( a Swirly Staple) was a success – led by Gumbo and Cosmo ( YHC apologizes again to Cosmo for calling him Seymour – YHC was staring @ Seymour and wanting Cosmo to begin the exercise (Brain Fart).. The ring of fire has become a bit of a competition – it’s cool to the the different styles brought into the mix – however YHC still loves the proper form and execution of a standard merkin – no disrespect to those with a little flair!
Great to finish up the workout with a little Mary and go out with bang! Excellent job today pax. Thanks for allowing me to lead – it’s always a pleasure … Appreciate Fudd taking us out this morning – well said brother… Remember to sign up to clown car up to cville for the launch – see LabRat for details. New AO – Heartbreak Ridge – check it out! Great job last week – On Tuesday without a challenge – just a regular Tuesday we had 50 post – freaken awesome – let’s keep it up fella’s. Phonics has some special events coming up soon in Mechanicsville – see him for details. VQ week – begins June 26 – if you have not yet q’d sign up – if you have not yet q’d at a certain AO – sign up… BRR team is being formed now – only a few spots left so get in touch with TYA, Swirly, or Bleeder soon if you would like to join us – runners and drivers needed. Y’all have heard us speak of this event many times – it is awesome I highly encourage you to find a way if you can to participate. Wed Hill runs 5:30 Hillcrest those of you signed up to run – this is a great way to increase your training so come on out ..
Have a great weekend fella’s. Take the time to to enjoy some of the blessings of life. Hug your children, kiss your wife, smile at a stranger, tell those you care about that you love them – and leave no doubt.
See y’all in the gloom!