22 strong posted for Dogpile this morning in the windy gloom and here is how it went down…
Mossy – Warmup = Arm Circles, Helicopters, Windmills, Imperial Walkers, LBC’s, APD’s Flutter Kicks – curb crawl 1-5.
Pipe Loop – Partner up – run the loop – 4 exercises = 100 Lt. Dans – 200 Cap Thor’s – 300 Merkins – 400 invisible jump rope .
lunge up the loop to the break – mossy the rest of the way up to the rusty cage.
Rusty Cage : 5 chin up -10 American Hammers = 3 sets – Jerkin station : 5 Jerkins – 10 WW11 situps = 3 sets.
Mossy to the Carillon – Ring of Fire = 10 merkins while planking
Indian Run : 3 lines across field down road – back to the flag.
The Scoop : YHC arrived at 5AM and planted the Flags for the 6AM beatdown . Yep that’s right an hour early – it’s all about preparation boys !! YHC enjoyed the nice windy gloom while listening to the latest F3RVA podcast (Viral as the special guest – well done dude) and visualized the workout about to take place – yep YHC got a bit of a chub….. The pax rolled in and smiles and laughter filled the air. Great to see Rosie moving around so well – atta baby Rosie – back at it dude ! Wilson was a celebrity guest down in Charlotte this week and he showed those dudes how we role in RVA – well done Wilson – love the Gotee bro – sexy… Hardywood ran to Dogpile – strong buddy – love it! Not sure what the deal is with Circle K but that dude arrived with 5 minutes to spare ??? Wilson called out Mr Roper – saying he will arrive right at the bell and not have his shoes on – nor will he rush to put his shoes on – boom nailed it Wilson… Flipper ran 4 miles all over Dogpile looking for the pax and finally found us at the pipe loop – way to persevere Flipdog!
The pipe loop was a crowd pleaser – not much mumble chatter – YHC did hear a pax member yell out Swilry is the Q you love to hate – I God why did I come – and seriously I may puke. YHC takes all these comments as positive … Both Fudd and Circle K mentioned to YHC that today was a close to splashing Merlot as they have come – maybe lay off the scotch and Jack Daniels before a Swirly Q – ya think….. Gomer Pyle crushed that loop – so did Cozmo – great job dudes. The lunge at the end of the loop up to the cage was mostly a slow walk before a Mossy. The cage is always a good smoker – YHC loved the effort there boys way to push..Two Can decided he would do his own Mossy back to the flag instead of participate in the Indian Run – YHC was glad to see him all smiles when we returned so all was well no major issues.. Saabski rolled around a bit after we circled up – guess he needed a little more stretching – glad there was no injury – or added injury – take it easy Saabski we need you healthy.
Excellent job by the pax this morning – it was a pleasure to lead..
ET’s was a blast as always – great to have TYA join us after he ran 13 miles this morning – dude is a stud! Also awesome to have Loose Goose and Viral come to breakfast – sorry y’all missed the beatdown but great to see y’all.
HDHH : coming up soon.
Be prepared for a July 4th convergence workout – stay tuned.
Upchuck – golf event 8/7 – get with him if interested – it’s a great cause..
VQ week – this coming week – step up if you have not Q’d – Corporate is paying attention.
New Podcasts are up – check them out
Wed Hill runs : if you are running in the BRR – come on out…. BRR 75 days away – it’s right around the corner fella’s …
Continue to be in prayer for Cheech – his family – his pax – and the person involved in this terrible accident . And remember what I said – don;t take anything for granted – be thankful for the many blessings you have, and live man – just live life to the fullest- give it your best ! May God continue to be with you all!
Have a great rest of the weekend.