22 F3RVA faithful and 2 FNGs arrived at Dogpile ready to go this morning. Some new what was coming, others were surprised, but all put in the effort. YHC announced that is was YHCs father’s birthday and we would complete The Hard Way. The Hard Way is a combination of Old Glory, Beast and The Lucky Horseshoe. More importantly, The Hard Way is YHCs way of saying thank you to the PAX for all the support during YHCs father’s illness and ultimately his passing. 1 mile run-stopping a various points to keep the PAX together. Arrive at the Carillon field…

23 eager pupils of the Gloom Grammar School posted in time for the bell to ring and begin another study on self discipline under the tutelage of the Great Teacher (Yahweh). Some of the usual class clowns were present to lighten the mood in spite of their peer DTH attempting to keep order. Here follows the provided assignments for the day: The THANG: Mosey to Grass Circle for COP #1: Welcome & F3 DisclaimerSmurfJacks x10 ICDQ x10 ICBody Builders (8ct Burpee) x10 ICHairy Rockettes x10 ICDTH’s x10 ICWilson’s StretchLeg-up Merkins x5 IC (each side) Mosey to Carillon Field for COP…

26 took on the last Dogpile of official summer and were welcomed to Vegfest. Many a pickle (pounder) was served up in honor of our veggie friends. We did that and: COP: Hairy Rocketts, Invisble Jumprope, Merkins, Helicopters, Flutterkicks, Scorpion Kicks. Head down to bottom of Rugby: Alternate Bear Crawl & backward run up rugby, 40 Merkins at circle then back down. Pickle pounders then back up Rugby doing Partner Carry. 30 merkins at the circle then back down. Punch a Tree: 2 rounds of find a tree and do Boxing Roaches straddlin the tree. 40 reps first round then…

22 HIMs, including an FNG fought off the fart sack to catch what Coach Wojo had in store on a Football Saturday. With a crowd building amongst the PAX and some Byrd Park festival on lookers it was time to boogie when the clock struck 6. COP Mosey to the Ampitheater circle for COP. F3 Welcome, F3 Mantra, F3 Disclaimer. Welcome FNG! SSHs, DQs, Imperial Walkers, Arm Circles (inclduing reverso), Helicopters, Merkins and LBCs. Warm? Let’s Boogie. 2 Dips for each step down the amphitheater. Al Gore for the Six. The Thang Exercise I – Amphitheater Triple Check Utilizing the…

Twenty two men and one young lady showed up on a dark cool morning for what?? The annual Stage Workout! Here’s how it went down. COP: NOPE NOT AT ALL! Everyone gathered on stage, got paired up in threes and were assigned a station curls, tricep press, squat, WWI & run around theater. The people on stage did the called out burpee until song was over. Stations rotated, three off stage when runners came back from lap (went back to stage). Burpees included – One leg,feet in twice, Jumpling split leg, lunge, knees to elbow, high knee, deep squat (Helix…

25 redwoods hit the streets around Dogwood Dell for a few miles of fun. Rolling up with the breakfast club crew to the consistent presence of EF Hutton is always welcomed. The minutes before go time were filled with some great pre-beatdown fellowship and Emoji’s neverending positivity. Getting to the AO a few minutes early is always worth it to catch up with everyone. Talking to the FNG Lighthouse, Spit, Shakedown, and a few others distracted YHC enough that a 20 second warning was all the PAX got before starting the festivities. Olivander, Handshake and Vinny were prewarned that today…

https://www.youtube.com/watch?v=7o-ukBcr5Xc Twenty Seven posted for a Dog Pile version of Body by Jake, and Vinny, and Sippy Cup. Here’s what we filmed. COP: Mosey to grassy area not often used. Circle up. Willie Mays Hayes x 10. Winnie Mays Hayes offers a different version in the video above. Invisible Jump Ropes x 20. Boat Hold x 43. Flutter Kicks x 10. Hello Dollies x 10. Rosalitas x 10. Scissor Kicks x 10. Hardywood LIFO so Boat Hold x 10. Training Camp: Mosey to Carillon Field and pair up. Sprint length of the field and bang out Boo Yah Burpees x…

As everyone knows, today was my VQ. I want to start of by saying it was an honor and a pleasure to lead such a great group in the dogpile. I decided to leave SSG Carter at the house and let Kryptonite take charge (less yelling and screaming that way.) Shout out to Hardywood and Swirly for taking over while I got the 6 on two different occasions. Also special shout out to Bone Thugs (Thugz?) For the hard work hes been putting in. Ok, let’s get to it. 0600- Mosey to the circle so we can stretch out and…

24 gents descended upon dogpile to experience a geriatric-led workout consisting of light calisthenics and tai-chi style stretching…this is what transpired, more or less: COT: Don Quixote’s (abe Vigoda style of course), helicopters, arm circles (wide-only please), scorpion kicks. Half Pipe: Donkey Kicks on one side, run to the other side and perform jump squats. Start at increments of 5 up to 20 each. Going down for a little love: Assemble partway down Love-Hill. Partner runs to the bottom then back while rotating through the following exercises: Bear Crawl, Crawl Bear, Crab Walk, Polar Bears. Finish at bottom. Single Triple…