https://www.youtube.com/watch?v=M9BNoNFKCBI 28 world class musicians met at Dogpile for a Vinny Jones produced version of We Are The F3 World. Here’s how it sounded. Vocal Warmups: Arm Circles x 10. (Hardywood and Wilson had early feedback on their mics, that needed to be handled accordingly). Burpees x 30. Russian Soldiers x 15. LBCs x 20. Merkins x 15. Scorpion Kicks x 10. (The Daville boys behaved themselves, so they were rewarded). Smurf Jacks x 15. First Verse / Triple Nickel: Water treatment hill by Columbus. Triple check style. Lead singer Bernie Sanders to the top of the hill. Five squats.…

29 of Richmond’s finest braved the soaking fields of Dogpile for some light exercise COP: Don Quioxtes, Merkins, LBC’s, SSH’s, Russian Soldiers, etc The Thang: Four Corners – Ascending 4 corners, first corner 10 Merkins, second corner 10 Merkins + 20 Squats, third corner 10 Merkins + 20 Squats + 30 WWII’s, fourth corner 10 Merkins + 20 Squats + 30 WWII’s + 40 SSH’s then descending back through the exercises Triple Check – Partner 1 Runs the Triangle Loop, Partner 2 completes Lt. Dan’s, Partner 3 completes Flutter Kicks. Jerkin Gym – Partner Up – Each Partner does 5 Pull Ups then together they…

28 Time-traveler PAX ventured back 30 years (and even futher) to celebrate the classic cinema of Bill & Ted and manage in a beatdown along the way. We did: COP: SSH, Don Qs, Merkins, LBCs, Scorpion Kics. Head to other circle for: Strange Things are afoot at the Circle K: 69 Burpees broken up into 3 sets of 23. Head down to Amphitheater to pick up first time traveler: Socrates by doing 4 Box Jumps and 10 V-Ups each step to the top. Mosey to the Waterloo bowl for some Napoleons ladder. 5 times run hill then 18 Merkins. Then…

As winter returned to RVA this morning, 40 of Richmonds finest emerged from the Fartsack to conquer what DogPile had to offer. 6am hit and we were off. Mosey to Amphitheater: COP: SSH x 20 DQ x 10 LBCs x 20 Merkins x 10 CopperHead Squats x 10 Helicopters x 10 5 Burpees OYO for Goldberg wearing a Duke Shirt Mosey to Rusty Cage Partner Up – Each PAX 10 Merkins, 10 Jerkins, run to Fire Hydrant and 10 Bouya Merkins – Complete 5 Rounds Plank for the Six. Mosey to Grassy Circle Triple Check – Runner Runs Entire Triangle…

30 F3RVA men and 1 F3RVA young lady came to Dogpile to discover what was planned.  This is what happened. Mosey to first traffic circle for COP-48 LBCs IC Mosey to Rusty Cage – 4 pullups or jerkins and run to fire hydrant for 8 WWIIs.  Repeato x 10 Mosey to field for Michigan.  10 100 yd sprints, 8 80 yd sprints, 6 60 yd sprints, 4 40 yd sprints, 2 20 yd sprints and 1 10 yd sprint. Mosey to Amphitheater for Sefl Destruction.  1st step 1 SSH, 1 merkins and 1 v-up.  2nd step 2 SSH, 2 merkins…

“Leadership is Influence.  Nothing more.  Nothing less.  Just because someone has a title, doesn’t mean that person is a leader.  When it comes to identifying a real leader….The proof of the leadership is found in the followers.”     -John C. Maxwell 37 strong attacked another Hot Potato Q at Dogpile in the chill this morning.  At 0600 when the conditions finally became 70 and Sunny, we were off.  Let’s mosey! COP (at near traffic circle) (Kubota): Helicopters x 15 Don Quixote x 10 Imperial Walkers x 15 SSH x 20 Scorpion Kicks x 15 Freddie Mercury’s x 15 ****Time…

43 of Richmond’s finest men appeared before dawn’s early light to start their Saturday in a way that most people only dream of! YHC needs a new watch but Kubota kept me up to speed. 0555, warning declared….”Hot Potato Q.” 0600……let’s mosey. COP—x 12 Don Quixote’s. x 15 Copperhead Squats (PAX did not like YHC cadence, go figure), so quiet time.  x 10 Burpees. x 12 LBC’s, x 5 Burpees. Enough. Let’s get this party started. Mosey to The Lawn. Partner Carries with Merkins—> Partner carries for 30 steps and each partner x 15 Merkins. Switch and repeat. Down The…

34 warriors rose to greet the dawn of a new day.  The expedition was to take the direct and difficult path to the shining city on the hill.  Our journey would leave comfort behind and face our challenges in the Valley of Doubt.  Many questions were asked before our departure concerning safety, weather and the unknown.  The most important question asked was what will it take to complete our journey? The most important and honest answer; all it takes is all you got. According to legend, it went a little something like this. COP:  Mosey to far circle. SSH X 40…

21 warriors got all dressed up to enter Richmond’s newest club, Coyote.  If you’re looking for a wild time with monkeys, two miniature horses and whispering men, this is your place.  It’s also the only club in Richmond where vests are welcomed and there’s no cover fee between 5:30 and 6:15am.  According to the Yelp review, it went a little something like this. COP: SSH X 10, SSH RL X 10, SSH LL X 10, CP X 20, WWII X 20, FC X 20, HRM RL X 10, HRM LL X 10, Arm Circle X 1. Mosey to Rusty Cage…

First Dogpile of 2019 and 39 RVA redwoods made it through the early morning fog for a fully planned Rosie Q. Mosey to the circle and get into a line for some dynamic warm up, Flange style. High knees, butt kickers, slide left, slide right, lay ups.  COP, start with Don Quixotes for Wilson and Saab. Next up, since Toga’s name has come up a couple times recently, a little tribute to his focus on form. 8 count merkins with hand release and shoulder taps. Slow full squats.  Slow Freddie mercuries. Watch Swirly leave the COP,zero wonder if it wasn’t…