Always 70 and Sunny
Always 70 and Sunny

The Hate Continues


25 F3RVAers showed up to help YHC continue his birthday celebrating and enjoy one last day before the cold weather returns. Weather app showed 55 and cloudy but as you know it always 70 and sunny at F3RVA.

This is how went down:

PAX completed 2 Burpees every 2 minutes for the first 24 minutes

Mosey to the circle next to the amphitheater 

  • 33 SSH
  • 33 LBC’s
  • 33 American Hammers
  • 33 Arm Circles (17 forward and 16 in reverse)

Mosey to the field in front of the Carillon


Field Fun

Partner up, first partner runs to the opposite end of the field then back while second starts on the exercises. As partners the following was completed:

  • 33 4×4’s
  • 33 Flutter Kicks (2 ct)
  • 33 Carolina Dry Docks

Mosey to the Rusty Cage

Rusty Cage

33 LBC’s IC

Partner up with some one new, as partners complete the following:

  • 33 Burp ups
  • 33 Jerkins

Mosey down to the road near the pump house

Lazy Dora

Partner ups with some one new. As partners complete the following:

  • 103 Merkins
  • 203 LBC’s
  • 303 Squats

P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 103 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 203 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 303 total squats are completed.

Love Hill – Partner Carries 

Partner Up with someone about your size. First partner carriers second 33 steps up the hill, then each partner completes 33 LBC’s then switch position. Rinse and repeat to you reach the gate.

Mosey/AYG back to the SF

Numerous AL Gore and Plank O RAMA’s were completed throughout the workout while waiting for the six

Numberama, Namerama, YHC took us out. 


It’s always a honor and privilege to Q at Dogpile. With that in mind, YHC couldn’t think of a better way to celebrate the 33rd anniversary of his Hospital Name than to take on the challenge of the Q.

YHC got things started early by pulling up to the AO at 5:25 to find Big Blue there ready to greet him. After planting the SF and enjoy a little relaxation, YHC got out of the car around 5:50 to partake in some mumble chatter before getting things start.

In what has seemed to become a tradition for YHC’s Q’s at Dogpile the PAX enjoyed some Burpees to start but with a twist. 2 years ago tomorrow (1/14/16), YHC and his M were blessed with their first child. Since YHC’s birthday is on 1/11, he most now share any celebration with his daughter. The PAX enjoyed this by completing 2 burpees every 2 minutes for the first 24 minutes. Also a reminder to YHC that he shares his birthday everything was done with a partner today (besides the Burpees and COP).

Apologizes got out the PAX from YHC during the field fun. He will be sure to better explain how the 4×4 works and what partner two does while partner one is completing exercise next time.

At the Rusty Cage the PAX use different methods to complete the exercises. Some chose to do them together while other when a more traditional route by switch on and off.

Slurpee had to leave us a little early today to make sure some 2.0’s were all dressed for success at team photos which made the PAX the number even. This made sure that everyone had some to carry up Love Hill so thanks Slurpee for your LIFO today.

Heading to Love Hill, YHC thought we had time to make it to the top. Unfortunately an audible had to be called about 3/4 of the way up for most.

Thanks go out to Shakedown, Opus, and The Carpenter for being YHC’s partner today. This just serves a great example if we rely on each other to get us through we can accomplish thing we didnt believe we could.

  • CSAUP – AO to AO run April 13-14.  Get your team nano region or otherwise together.  More details to come.
  • Honey Do is looking for some fellas to help train some men for the Monument 10k starting next month. See him for detials




  1. Spit – that was awesome and horrible all rolled up into one workout. Well done! On ride in we discussed what we expected (run) and you did not disappoint, but you also gave the #runningsucks crew some reprieve with the lazy dora. Many thanks. On the ride out we discussed how you kicked our ass and have turned into a master of pain! Glad we could help celebrate your birthday! Happy birthday!

  2. Well done, Spit. This morning was a fun fest of pain and insanity. The burpees every two minutes kept us honest along with the periodic 33 LBCs. You led well and pushed us. Partner carries up Love Hill is ridiculously great.

  3. WELL DONE SPIT!!! This was a great Q. Excellent job on the burpees. Big ups to the great Kubota for absolute domination of the burpee ups. Many thanks to Flip for keeping count and holding the pace on our exercises. My tip of the hat goes to Gomer Pyle for the monster hustle up Love Hill. ETs was a highlight today. Great conversation and community. Carry this into the rest of your weekend fellas. Be sure to do a little EHing this week.

  4. Nice Q Spit. Enjoyed all the partner work, even the partner carry. Skinny Bleeder ain’t so bad. How convenient that Slurpee got to miss the partner carry up love hill…

  5. Happy Birthday Spit and Spit’s 2.0! Great Q and beat down! Great job to my partners for the morning: Helix, Hardywood and Shakedown! Sorry about the shoe in face, Saab. Great morning at Dogpile and ET’s! Have a great rest of the weekend!

  6. Happy Birthday young man, and kudos to your 2.0!!!

    Great thanks to my partners today: Marmaduke for taking the lionshare of 4x4s, Bleeder for keeping accurate count as usual, Swirly for demonstrating how a Merkin SHOULD BE DONE, and for Fudd carrying me up love hill…(lots of laughs and expulsions along the way…)

    Splinter-carries and gymnastics floor exercises are in our future!

  7. Great Q, Spit and Happy Birthday to you and your 2.0!! Fudd, well done as we partnered on field fun and thanks to Mr. Holland for pushing me in the rusty cage!

    Per Honey Do, my early departure just before Love Hill was indeed convenient and timely….Glad I could even out the PAX!

    Have a great weekend fellas!

  8. Swirly (F3 Corporate) on

    Happy birthday Spit – solid Q!
    American 4×4 ‘s Right Gomer Pyle – whoooooo – aaahhh….
    Sugar sock crushed the field …
    Saabski killed the Dora
    Fuudski got a new car
    But flip freaken dog – smoked the partner carry – Love it Flipper ?
    Good times at ET’s – enjoyed the conversation- The Carpenter- Hardywood- Lola – Saabski- Viral ..
    Tya and circle k left and went on their run said hey to everyone but swirly wtf ?
    Bleeder left ET’s without saying goodbye – WTF – it’s going in the files boys ..
    Oh yeah and where the hell were you Honeydo?
    See y’all in the gloom

  9. Happy Birthday Spit and Spit mini lady 2.0. That was an ass kicking beatdown!!! As always great to partner up with Hardywood…. we were Super!! And Swirly is like a demonic jockey on your back when you are humpin his ass up that hill… he doesn’t have to say shit… you just know that your effort or lack there of “is going in the file”. So you do more than you think you can… and that is why I freaking love F3. Thanks Swirly for leading by example… pure guts hauling my big ass up that hill on your own bum Flipper.

  10. Strong work gents. Viral pushed us both on the field. Flatline was a strong partner on the cage – burp ups evenly divided and we simultaneously finished. It was good for me too. What can we say about Helix and squats – crikey – if that is a squat the rest of us are mere ______ Aptly defining the Helix squat, he always fully colors within the lines on Dora, no muscle fiber left with time to pnnder why, just get some. Super Hardywood on love hill – great to partner with you and crush it.

    Totally excellent Q Spit. Motivated for the week.

    Golf Papa out

  11. One of the signs of a memorable beatdown is the comments that ensue thereafter. As everyone seems to be writing freakin novel length posts on here, that’s evidence that you did a good job Spit! That was a tough workout but it was also a lot of fun! Shoutouts to Slurpee for solid field work with those 4×4’s, Swirly for crushing the rusty cage (as usual), Wilson for making me laugh down by the river ?, and Saabski for crushing Love Hill with me on his back. Great times at ET’s as always. Dogpile is definitely a highlight of my week, and this week did not disappoint.