F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Dogpile

Byrd Park

34 warriors, including a FNG and two 2.0s fought away the fart sack heavy humid Saturday morning. 6 days in a row of Qs made YHC dive deep into the rotation rotation, but one of the best AOs in RVA always brings an arsenal of run friendly and ground and pound options to maximize an hour in the gloom. Mumble chatter up to 6:00, Let’s Mosey. COP Mosey to the Amphitheater, and work your way down to the stage. 2 Merkin buy-in at each step along the way (36) Welcome to DogPile, F3 Mission, F3 Disclaimer, Exercises: 20 SSH 10…

28 warriors including one FNG hardened by humidity staked their claim on Byrd Park this morning. COP: 7 Don Qioxotes (a bit too fast for Saab), 6 Helicopters, 19 Freddie Mercuries and 39 Side Straddle Hops – this represents my dad’s birthday of 7/6/1939 – he is 80! First Exercise: Ran up Blanton Ave, mixing in a little karaoke, high knees and butt kickers. Had to move for a few cars that came by. Second Exercise: Lunge across the tennis courts Third Exercise: Modified Doras – 80 Burpees, 160 jump squats and 320 2 count flutter kicks; Mosey to fitness…

Two dozen PAX + 1 FNG were not on vacation yet and were hoping to get some pickle pounder practice in at Dogpile. We did that and sweated through the gloom: COP: Imaginary JumpRope, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion Kicks. Rusty Cage for Triple Check: Burp-Ups, Reverse Crunches, & run to hydrant + 2 burpees. Head down Pipe loop: 3 sets of Boxing Roaches, starting at 25 then increase by 5 next 2 sets. Partner up – 1st pax runs to pole & does HRMs until other partner gets their via Bear Crawl. Switch. Repeato but change to…

Another beautiful day resurrected 34 warriors from wasting life & breath in bed. With the sun emerging on the horizon, cool temperatures climbing to an even 70 degrees, Dr TryHard called the PAX forward to partner up and grab a caber from YHC’s truck. The THANG: Mosey to COP#1: Partners shoulder-carry cabers, stopping every 20 yards for x3 overhead press, alternating shouldersCircle up in the roadside grass clearingF3 Welcome & DisclaimerCircle up for SSH x20 ICStanding Caber Squat Press with Partner x20 OYODQ’s x10 ICCaber Curls w Partner x10 ICLittle Baby Caber Crunches w Partner x20 ICCaber Bench Press w…

38 hearty souls (including 3 FNGs) broke free from the comfort of bed this morning determined to start Father’s Day weekend off the best way we know how – at Dogpile. The menu was chock full of Gumbo – all different varieties – including: Mosey over to the typical COP circle, which had been freshly cut and looked beautiful but we bypassed it anyway. With the large numbers, YHC couldn’t resist COP in the amphitheater and man was it great. Quick disclaimer for the FNGs, then right into COP on the steps including the following (all IC): DQs VERY slow…

33 swimmers jumped into the deep end for today’s version of The Dogpile. According to the bacteria swimming in the parking lot puddles, this is what happened: Rolling COP: Quick quiz and not-so-slaughter starter: 5 WWIIs. Answer: Today was YHC’s 3rd Anniversary. Modified group run through the puddles, before circling up for…SSHs, IWs, arm circles, Hillbillies, LBCs, flutter kicks, HRMs. First Triple Check: One person bear crawls through the puddle and runs back. One person does squats and last person does Hello Dollies. Quiz #2 and 5 burpees. Bleeder was YHC’s first Q. W-Dog, June 8, 2016. Mosey to the…

Thirty -two warriors graced the grounds of DogPile to get their June started with some fellowship and sweat. With YHC being told by many PAX that they were ready for the ground and pound they believed was coming, YHC could only smile on what was to come. COP – IN Amphitheater – Helicopters x 10 DQs x 10 Stretch – Right leg over left, Left over Right SSHs x 15 Imperial Walkers x 10 Incline Merkins x 10 LBCs x 20 Copper Head Squats x 10 Mosey to Furthers Crop Circle Crop Circle 11s – 1 WWII Sit up -…

36 Tough souls (including 3 FNG’s) showed up this morning for a little respect. COP — IJRAST MerkinsDQJack SquatsFigure 4 reverse crunchesPolar Bears around the world Mosey to the TriangleBear Crawl short side, run down hill, Benie Sanders back up hill, alphabet with legs while waiting for the 6Reverso — Run down hill, Bernie Sanders long side, crawl bear short side, alphabet backwards for the 650 in the theater1st step — 5 box jumps, 5 inclined merkins, 5 dips, 5 situps with legs on steps2nd step — 10 of all the aforementioned exercisesalternate between 5 and 10 all the way…

37 Warriors of the Gloom arrived at Dogwood Dell on a gorgeous sunny and 70 Saturday morning to help YHC start off his week of celebration. So had already run 9 miles, some 7, some 2, and other just waiting to get their run on. This how it went down Take the long mosey to the never used grassy area near John Cary ES COP (ALL IC) – SSH, DQ, Hillbillies, Tempo LBC’s, Merkins, Arm Circles THANG (Three Lakes Beatdown) Mosey to Boat Lake (Lake #1) Partner Carriers – Partner Up, Each partner carriers for 25 steps then stop, complete…

FIFTY EIGHT (58) 4th graders at heart posted for Vinny’s Second Inaugural Field Day. The bell rang, we slammed open the double doors and hit the school yard. Scoring was explained, and teams lined up ready to fight for the Ghost Flag, the only way we know how. Crab Soccer: Two, five minute rounds. Winners and losers squared off in round 2. Wheel Barrow Relay: Teams lined up on the start line and partners wheel barrow-ed to the cone. Boo Yah Merkins x 10, switch wheelbarrow and return to start/finish line. PAX did Jump Squats while cheering on their classmates.…

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