F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Back to the hills.

11

27 Pax gathered for a pre-daylight savings beatdown.  The workout went something like this:

Mosey a couple of laps around the circle and gather for the COP.

COP

10x Helicopters, 10x Imperial Walkers, Arm Circles forward and backward, 12x Merkins, 20x SSH, 10x Twisting jump-lunges.

Animal radii.  Bear Craw to center 5x merkins, Crawl bear back.  Then Crippled bear each leg.

Mosey to the amphitheater for the Cupid Shuffle Plank-o-Rama.  Down, down =  2 merkin. Right and left.  Walk it by yourself = switch from incline to decline. Kick = lift legs alternately

Mosey to the rusty cage for Orangutans and then Partner Pullups1à5 and Chinups 5à1.

Mosey to the bridge near the pump house for a Pipe Loop Triple Check.  Plank, reverse lunges up the paved hill, and run the pipe loop.

Mosey to the hill near the Maymont trail.  Sprint up hill and Balls to the wall on the house at the top while you wait for the six

Mosey back to the flag for a quick 2 min of Mary, flutter kicks and cross leg lifts.

COT—YHC took us out.

Moleskin

Thanks to Rosie for switching with me to let me Q today rather than last week.  I’d been planning this one for a while and needed some morning light to pull it off.

YHC always likes to try an experimental exercise each time he Q’s.  The twisting jump-lunges were good in theory, but were a major FAIL.  The Pax was flopping all over the place and we had to abort before we reached 10.  It was good for a quick laugh, however.

YHC was impressed at several moments during the workout today.  Garbage Plate and Hitchhiker on the uphill sprint,  Helix and Bodos on Orangutan, and Hardywood on the pullups, going for the 1-handed variant at the end.  Way to push it guys.

At the very end of the workout, YHC heard some guys shouting “water.”  Aisle 5 was a bit woosy after the uphill sprint and balls to the wall, and needed a little respite so he wouldn’t merlot.  Aisle 5, it was great to have you back at Dogpile, and I hope you are okay.

Welcome back? to FNG Rickroll, invited by Loose Goose.  For those not so internet savvy “Rickrolling is a bait-and-switch prank that involves posting a hyperlink that is supposedly relevant to the topic at hand in an online discussion, but re-directs the viewer to the music video of “Never Gonna Give You Up,” or what I did if you happened to click on the link above.”  I didn’t get all of the backstory here, so someone please fill it in in the comments.

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11 Comments

  1. Great Q Sippy! You had our bodies wondering what would be next. Thanks Kabota for teaming up on the pull ups. Great to spend some time with Flatline and Opus on the triple check.

    ET great as always. Have a good weekend fellas!

  2. Great job, Sippy Cup! Way to keep us guessing what was next. I was thinking Love Hill at the end but you took us a little ways past to the grassy sprint hill! Ouch! Great job to my triple check partners, Saab and Swirly! That was a long and grueling triple check. Way to work at the Rusty Cage, Spit. Great morning overall! Have a great weekend, fellas!

  3. Swirly (F3 Corporate) on

    Solid Q Sippy – great to have you back in the Dogpile rotation!
    Way to work this morning guys – ET’s was awesome as always ..
    Best wishes to our boys doing the Bel Monte run .
    See y’all in the gloom

  4. Sippy – killer Q and nice job using the AO! Great to do triple check with Vinny. Look forward to getting to know you more! Aisle 5 – your the man! TYA, Swirly & Spit – absolutely enjoyed our conversation at ET’s! Definitely missed Marmaduke! Rosie was asking about Honemoon, but he had family commitments! Good luck to the fellas running the Belmonte today! Look forward to hearing stories.

  5. Great work Sippy, love the variety you bring to the Q. Aisle 5 is back, in his words, “no more excuses”. As bad as he felt after coming up the hill he was back to his normal self at ETs.
    RickRoll posted last week and splashed about halfway through and left before we finished up. Tclaps to him for coming back after it today. Never going to give you up!

  6. Great job Sippy. Twisting jump lunges made for great laughs. Also great to see the pump house again along with my favorite loop through the woods.

  7. Sippy Cup, you rock! It was fun and challenging. A treat to be next to Opus in the amphitheatre as he anticipated every move and ad libbed with his own flair. Thanks to Wilson and Aisle 5 for giving me a boost at the rusty cage. I need to work on my vertical jump.

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