Always 70 and Sunny
Always 70 and Sunny

20 Rounds — Almost


The fist Dogpile of 2020 welcomed 33 of RVAs finest to the gloom!


SSHs – 25 for the Bills

DQs x 10

Imperial walkers x 20

Copperhead Squats x 15

Merkins x 10

LBCs x 20

Helicopters x 10

Mosey to Ampitheater

20 Rounds
Each round do the exercise called on each step. The number called is how many reps on each step going up to the 10th row.

Round 1 – Burpees

Round 2 – Decline Merkins

Round 3 – Incline Merkins

Round 4 -Jump Squats

Round 5 – Box Cutters

Round 6 – Mountain Climbers

Round 7 – American Hammers

Round 8 – WWIIs

Round 9 – Shoulder Taps

Round 10 – Heels to Heaven

Round 11- Arm Circles

Round 12 – Monkey Humpers

Round 13 – Calf Raises

Audible – 20 SSHs in Cadence

Back to the Flag!

Numberama, namerama, YHC took us out!


Prayers for Ailse 5 as he continues to heal.

Order your F3 personalized shirt, See DTH or previous BB.

Kudos to Swirly son for being accepted to Duke Grad School!!


Appreciate the indulgence of the ground and pound today fellas. A few weeks ago we went run heavy and it was brought to YHC attention he use to be a ground and pound guy so he brought it back to start the year! Strong work by all today men, love the enthusiasm to tackle the new. Has to be close to a record at ETs, two full rows of tables taking up the entire area, very impressive. Love to see this group grow and push each other. Go out and be that beacon of light we always talk about men! Make a great day!



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  1. Creative and brutal ground and pound today. I see that returning soon. Great idea. Go Bills!

  2. Great Q Duke! Sorry I had to miss the run this morning. Nice to change thing up with a ground and pound.

    Have a great weekend fellas! SYITG!!

  3. Nice Q Marmaduke! I kept waiting for the call to mosey and it never came. Appreciate the reminder to reach out to each other and get over the stigma! The F3 brotherhood was there for me when I needed it for sure.