F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Dogpile

Byrd Park

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…

The hottest day of the year so far, the task as Q for the day was to figure out how to give these fine gentlemen the workout they expect and deserve, while making sure nobody needs medical attention afterwards. I say that as a slight joke, but it’s a true concern in my brain. So with that in mind, we set forth in the heat and humidity to see what we can make of this beautiful morning. COP Warnings of the day and greetings to our FNG were given. Also, invitations to any that would like to test their cadence…

34 warriors, including a FNG and two 2.0s fought away the fart sack on a heavy humid Saturday morning. 6 days in a row of Qs made YHC dive deep into the 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…

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 -…

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