Always 70 and Sunny
Always 70 and Sunny

Clown cars, visitors, and a WHOLE LOT OF SUCK…just another Dogpile – Best day of the Week


31 STRONG graced Dogpile, including 1 veteran visitor from Charlotte and 3 FNGs related to Wilson yet willing to let the guns out on this beautiful RVA morning.  Even though Corporate was away, the PAX did not play – we took care of business and this is how it went down (more or less)…

Mosey to circle in front of amphitheater for COP — we filled that circle up today.

  • SSH x20 IC
  • DQ x10 IC
  • Imperial Walkers x20 IC
  • Merkins x10 IC
  • Flutter Kicks x20 IC
  • LBCs x20 IC

Mosey to Rusty Cage for the Chris Cornell Memorial portion of the beatdown…pair up and complete 52 pull-ups as a pair.  Plank for the six.

Mosey to the top step of the Amphitheater for a dip ladder – 18 on the top step down to 1 at the bottom.  Al Gore for the six.

1-minute of WWII situps

Box-jump ladder back up to the top of the Amphitheater – 1 to 18.  This was way harder than it looks on paper!

Plank-o-rama around the circle for the six.

Mosey to the field and break into teams of 5 teams 6 for THE SUCK relays.  5 cones for exercises.  One team member at each cone and 1 runner (rabbit).  Rabbit runs from 5th cone to end of the field and back.  Perform AMRAP of each exercise until the rabbit returns, then bear crawl to the next station.  Continue until all team members have been the rabbit.  Exercises were:

  1. Merkins
  2. Box Cutters
  3. Monkey Humpers
  4. WWII Situps
  5. Burpees

Plank and WWII situps for the six.

Second Round of the THE SUCK – the transition between cones was lunges.

YHC passed the Q-baton to Wilson for 7 minutes of Mary including every variety of cross-leg exercise you can think of, some Superman, some APDs (one-leg and regular) and some pickle-pounders…AKA- Wilson’s Special Mix

YHC reclaimed the Q after a near mutiny and we formed 3 lines for a run of the Indigenous People back to the Shovel Flag…3/4 of the way there the buzzer sounded and YHC called a JAIL BREAK and it was a full-out sprint to the flag.  FNGs Foreclosure and Bueller took off like they were shot out of a cannon…and Rosie did his normal thing.  Not sure how those guys had so much left in the tank.  Oh to be in your 20s again…or to be Rosie!

COT, number-rama, name-a-rama and Wilson took us out with inspiring words.


  • C-ville expansion is happening.  Hope it went well today and can’t wait for the report.  Clown cars and Qs needed for next 5 weekends.  HoneyDo has first weekend in June and is looking for riders.
  • HoneyDo has Breaking Bread Q this Sunday and is looking for some helpers — 5:30.  See HoneyDo for details.
  • Memorial Day convergence – meet in the Tredegar Parking Lot and be ready for a Hot Potato Q.  I believe the start time is 0630 (but it may be 0600).  HoneyDo – confirm in the comments please.
  • ReeseStrong corn hole and rock n roll coming up — June 10??  See Phonics for details.
  • Wilson’s golf tourney was a blast. 365 days until the next one — get your 4-some ready now.  Swirly is going to get F3 golf shirts for us!!


What a great morning and what a great turnout at Dogpile.  It was Sunny and 70 in the RVA today (and about 90% humidity).  The sweat was rolling, the mumblechatter was vibrant and some hard work was done.  No better way to start the weekend.  Thanks for letting me lead.  It is a pleasure and always humbling to see so many guys show up, give it their all (and then some) and then find extra inside to encourage others.

Greatest moment for me had to be seeing FNGs Foreclosure and Bueller take off to the end of the field following Wilson to go bring FNG Al Bundy home for the last leg of THE SUCK.  That is F3, men.  You guys personified it right there and that is why I love being part of this group.

You all are beasts.  Be SUPER today.

No more Gumbo for you!


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  1. Great work men. Welcome to Foreclosure, Bueller and Al Bundy. Way to work guys. I hope Wilson treated you to a lot of Bacon at ETs.

    Have a great weekend men!

  2. Gumbo – you did not disappoint! Great job. I am sooo happy the family showed up, performed and have been chatting about F3 the entire am. All positive! Thank you to the PAX for welcoming my family with welcome arms (never had a question)! YOU all are the reason I show up! Many thanks. Have a great day fellas!

  3. Honey Do RVA on

    Nice work Gumbo, leading 30 men in the gloom is not easy. Memorial Day starts at 6:30.

  4. Week by week there’s less and less gloom … maybe that explains why the Proper Form Police are getting a little uppity?

  5. 31! Amazing! Great to see some new faces:

    Our brother Guinness visiting us again from Charlotte. Can’t wait to see you again soon!

    Kotters to Mulder! Well done out there today!

    Foreclosure (I lobbied for Robosign), Bueller (quickest naming ever), and Al Bundy (well done in the IPR! that’s never easy) so glad you could join us! I’m just glad that Wilson didn’t force his fam to wear long sleeves.

  6. Loose Goose on

    solid beat down this morning, Gumbo! Great job by the pax to endure THE SUCK relays — I made the mistake of sprinting back from the end of the field the first time and it took me until the WWII’s to catch my breath. Good to see all of you men out there this morning!

  7. Wow, super showing! Way to go Gumbo for getting 31 pax thru it!

    Welcome to the new guys, I hope to see yall soon!

  8. Great Beatdown, Gumbo, Nice variety starting with the pull-ups. The amphitheater provides amsone interesting possibilities- the box jump was tough. The suck is appropriately named.

    It was great to be able to post with you Pax this morning. Great to see old faces like @LooseGoose, @Bleeder, @Saab,, @Wilson, @HoneyDo, @Flash Dance, @Viral @FlatLine and @Hardywood. And very cool seeing new faces.

    Thank you for your hospitality every time I go to Richmond. You Pax are exceptional and I am blessed and honored each time I post with you. I am sure if the FNGs experienced what I did this morning then they want to come back. I know I want to come back and post with you Pax and I will. See you in the gloom!

  9. Box Jump Ladder (awful)
    The Suck (awful)

    In summary, terrific beatdown there Gumbo. Next time I see you arrive to an AO with your cones in hand, I’ll know to get back in my car.