Always 70 and Sunny
Always 70 and Sunny

Audible ready DogPile


30 Modern Day warriors and one Starsky met in the gloom to train as they fight and attack the day.  This is how it went down.


Mosey to Circle; Warmup IC

  • 20 SSH
  • 10 DQ
  • 10 Helo
  • 15 AC
  • 10 Chinook
  • 15 AC
  • 15 IW Squat
  • 10 Copperhead Squat
  • 10 Monkey Humper
  • 10 Merkin
  • 10 Gorilla Humper
  • 10 Iron Mike
  • 20 FK
  • 10 Rosalita
  • James Bond 10 each pos
  • 10 FK
  • 10 Hello Dolly

Creature Merkin then crab walk to opposite curb then 20 LBC  x3; Bear crawl to the middle and 5 booya merkin with another PAX.  Al Gore for 6

Mosey to Rusty Cage – Pair up.  First Half Jerkin 6; WW2 situp x 20  repeat x3.  Other half pullup 50; 20 WW2 Situp.

Mosey to amphitheater – 5 dips each step on the way down.  2 merkins each step on the way up.  Al Gore for 6.

Mosey to carillon – Triple check.  touch 3 trees, BTTW, squat.

Guantanamo chase.

Cadence run to flag for COT.  YHC takes us out.


It was a real pleasure to see our brothers from Hampton Roads and Charlottesville at Dog Pile this morning. Thanks for making the haul.  Respect to Dreamliner for donning a restrictor plate for the entire workout.

Ideally, YHC would do more running between events to explore the AO, but was trying to leave some in the tank for all those going to the 5k.

Any time we can get Fudd complaining about the warmup is a good day.  Going forward, YHC is not sure about the IW Squat since it takes a bit more concentration and coordination to get right for many so early in the gloom.  Maybe next time.  The creature merkin + LBC was a hit. Best part of the PAX is our flexibility and rolling through the confusion on the Bear Crawl BooYa finish.

YHC was looking forward to the rusty cage, but there are only 15 or so sandbags and we need 20 for what I wanted to do with PAX this size.  Audible for jerkins and pullups.  It does not matter which order you did them in – the second feature was tough for all.  Nice work.

Felt moved by the spirit to welcome our out of town brothers to DogPile Amphitheater and the pleasures of 4 week old grass covered in dew.  One of Circle K’s friends showed up – he is sorry he missed it.

Great jody call from Deflator – we need to get that to F3 nation.  You can tell that Deflator took his time to create it and its motivating.  The HR F3 guys use it for SSH – that nets out to 120+ and is a killer.   Swirly and I like cadence runs for the rhythm and breath control while running so we may see it again and its a fun way to finish. For my part, Its been 24.5 years since YHC stopped working for a living (E5 > O1) so calling a cadence run was a little rusty.  YHC will have more interesting stories to tell next time.  

Lots of respect to Ollivander – fmr FNG Kevin for jumping into the BRR last minute and taking some tough legs last weekend and then coming out to his first F3 workout.  Ollivander is a runner seeking seeking personal expression through all around fitness.  We have some of that.  Welcome Ollivander.

2nd F at ET was good as always.

Best run to all hitting Reece Strong. Get Some.



  • Circle K cookout today  – 8146 Ashby Ridge Place Mechanicsville, VA 23111 804-787-3720 cell
  • Trail run in powhatan next Saturday 9/23
  • Tuckahoe Takeover last week of Sept starting on Monday
  • Convergence 9/30
  • New AO at Tuckahoe Elementary – Hoedown 10/2



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  1. Great Q Gomer Pyle. The extended arm circles gave me flashbacks to Ft Leonard Wood 20 years ago. Welcome (back?) Olivander!

  2. Thanks Gomer Pyle – great Q. I enjoyed the extended warmup and agree that it was hard to get a good rhythm going for the IW squats.

    ?? To the cadence run and the fantastic Jody. Well done Deflator.

    Wish I could join the fun at the 5k and party but DIY home improvement calls and when you have help around you have to take it. Have fun today guys.

  3. Enjoyed the whole day men. Always great to share the greatness of F3RVA with my brothers to the East.

  4. Great Q GP. The extended COP was great and the creature merkins definitely need to make a return visit soon. 100% agree about the Rusty Cage – the 2nd show was brutal and thanks to Seymour for lifting Gumbo through that one!

    The cadence run was fantastic and I definitely second the motion for Deflator to make that Jody call public – sensational! That brilliance needs to be shared.

    Well done guys. Sorry to have missed the 5K and CrabFest – I’m sure both were great.

  5. Great Q, Gomer Pyle. I am noticing the recurring presence of ground based animal exercises…creature crawl, originating the Noah’s Ark…looking forward to the next iteration.

  6. That was my first downrange post and it did not dissapoint! Great Q, great location (so many options…) and a pleasure working out with F3RVA. The Jody is yours to use and spread further, I’m really glad you like it. I submitted it to the Exercise Database on the F3 nation website but haven’t seen it posted.

  7. Swirly (F3 Corporate) on

    Great job Gomer Pyle !
    Way to push fella’s
    Loved the cadence run !
    See y’all in the gloom..