9 men of F3 some who have seen things and heard things that should never have been seen or heard. WARMARAMA: People’s Run to the end of the street. Circle up: SSH, Imperial Walkers, DQ, Arm Circles, Helicopters, Copperhead Squats The Thang: Eye of the Storm: 4 Corners, after each corner come back to the Eye (Middle of the field) and complete 5 Burpees.Corner1: 20x MerkinsCorner2: 20x WWIICorner3: 20 SquatsCorner4: 20 Monkey Humpers Dirty Triangle: Bear crawl to the start10 Heals to Heaven, Run to the bottom10 Heals to Heaven, 20 American Hammmers, Bernie to the Top10 Heals to Heaven,…

COP: I tried to mosey to the bottom of the Amphitheater. The gate was closed. I hopped over a railing and then F3RVA’s lone Harvard grad showed me that you can just open it. Onward to the bottom for arm circles, cherry pickers, DQs, SSHs, Mt Climbers, WWIIs, Merkins. Mosey to the typical warm-up circle for The Downward Spiral: 10 burpees, 10 Merkins, 10 WWIIs and 10 Jump Squats, run the circle and do 30 SSHs at the other side. Back to the place you started for 9 of everything w/ another helping of 30 SSHs on the side. Then…

12 stalwarts gathered for this weeks Dogpile. After multiple rainy weeks it was good to have dry ground. Mosey to the parking lot by the Toll Booth for a COP. New hits like the Pencil Roll and both types of Scorpion Picks were done. Mosey to the Toll Booths and partner up. P1 runs across the bridge and up to the Trailhead to complete 10 Burpees and then run back. P2 complete a trio of exercises, exercise 1 is Bear Crawls, exercise 2 is Lunge Walk -or- Squat Walk. When P1 comes back from the mosey across the bridge grab…

On a stormy morning at 6 a.m., 13 brave souls of F3RVA faced heavy rain and 51 degrees, rallying around the freshly planted shovel flag. Amongst the Pax, was our dear Wilson! Great to see the crowd today, I was not expecting more than 6 or so. Mosey to the big circle for a few laps of butt kickers and high knees. Circle up for some side straddle hops, arm circles, copperhead squats, Don Quixotes, flutter kicks, Rosalitas, and Merkins. COP 1: My initial plan was foiled by a dude sleeping in the amphitheater, thinking fast I decided to take…

Eight men emerged from the gloom converging at the appointed place and time to have their limits pushed and see what the QIC had in store for them on this beautiful spring morning. According to the runners surprised to find the creatures moving on Love Hill were not deer, this is how it what took place. Mosey to the Nickel Bridge toll booth parking lot for COP: SSH, Helicopters, DQ, IW, DMH, Copperhead Squats, Merkins, LBC’s, APD’s From the toll both, cross the Nickel Bridge alternating 5 merkins and 5 WWII’s at each lamp post. Return doing 2 burpees at…

4 stallions coming in hot. Let’s go find some puddles. Warmarama: Mosey to the other end of the Carillon field, SSH, Imperial Walkers, DQ, Copperhead Squats, Helicopters, Arm Circles The Thang: Mosey to the Triangle:Corner 1: 20 MerkinsBernie – Corner 2: 20 Squat JumpsBear Crawl – Corner 3Mosey to Corner 1: 20 MerkinsBernie – Corner 2: SSHLunge – Corner 3Mosey to Corner 1: 20 MerkinsBernie, Butt Kickers, High Needs – Repeat Corner 3 Mosey to the fence: Quad Check1: Touch 5 trees2: Flutter Kicks3: WWII4: Heals to HeavenRepeat 4x Mosey to the AmphitheaterMerkin Ladder to the topMosey back to the…

Six fully erect redwoods gathered on a rainy morning to put in the work rather than lounging on a beach and trying for a cameo on MTV spring break.Since we saw NO One out in Byrd park, only the birds singing their renditions of Barry White and preparing for spring can corroborate that this is what happened, more or less: 6 Success Burpees. Short mosey to a nice size Success Puddle. 10x Success HRM IC; 10x Success APD in cadence. Now properly marinated, we moved on the the real event with a short mosey to the first circle for a…

16 men gathered for the official Handshake 40th Birthday Q and this is what happened: Mosey out the back gate of Dogpile to the lake in front of Maymont for a COP. First location was too muddy and goose poop ridden so we traversed up the hill. Exercises completed to include among others Inverted Scorpion Kicks and (2) sets of 20 HRM’s Mosey to the intersection and notify the Pax to remember this location and then form up for an Indigenous Peoples run over to Burpee Lake (no Burpees). Party is such sweet sorrow: partner up and each partner runs…

7 dad bods…. Ready for another edition of Dogpile. LetsGo!! Warmarama:Mosey to Toll Booth parking lot (don’t be late)SSH, Imperial Walks, DQ, Cherry Pickers, Monkey Humpers, Jazzercise, Merkins, LBC, Flutter Kicks, Hello Dollys, Alabama Prom Dates Lamp Post AlleyRun to the 1st lamp post = 10 Merkins, back to the start.Run to the 2nd lamp post = 10 Merkins, 20 SSH, back to the startRun to the 3rd lamp post = 10 Merkins, 20 SSH, 30 Squats, back to the startRun to the 4th lamp post = 10 Merkins, 20 SSH, 30 Squats, 40 Mtn Climbers, back to the start.…