A mighty 17 braved the rain to make their day count.  Here is how we did it: Warm up COP The Bronson:  48 of the following exercises, followed by a 100 yard sprint, a 10 yard army crawl, and a recovery run back to the start:  SSH’s, merkins, burpees, LBC’s, and jump squats. Add One:  4 teams of 4.  Line up so that 2 teams face each other.  A pax number says an exercise and both teams do one.  Another pax number says another exercise, then all pax does both.  Keep adding an exercise until two pax on a team…

33 Warriors posted to Dogpile to celebrate another glorious day on this earth as well as a last Fudd Dogpile Q….for a while at least.  Here’s how it went down: Mosey to the Ampitheater for COP: SSH x 30 Don Quixote x 10 Merican x 15 Freddie Mercury x 20 Crunchy Frog x 15 Arm Circles forward then back, x 10 small & 5 big Mosey to bottom level of Amphitheater for ascending 1472’s:  while ascending the amphitheater levels from the bottom, do the following on each step…..1 burpee, 4 incline merkins, 7 Tron squats, and 2 decline merkins.  Repeato…

26 men and 2 young ladies came to Dogpile to start the weekend The Hard Way.  This is what we did: Run a mile, stopping a couple of times for some exercises.  (Fire Hydrants, LBCs or WWIIs) End up at Carillon field for a The Hard Way.  Run across field stopping at the 25, 50 and 75 yd line to perform six of the called exercise.  Proceed to 100 yd line and return stopping at same points to perform called exercise. Round 1-merkins Round 2-merkins, squats Round 3-merkins, squats, WWIIs Round 4-merkins, squats, WWIIs, Carolina Drydocks Round 5-merkins, squats, WWIIs,…

24 Strong attacked DogPile in the gloom this morning.  Shovel Flag was planted and all PAX were ready to roll at 6:00AM sharp, BOOM!  Let’s mosey! Circle up at the near Carillon traffic circle for: KUBOTA Q! COP: Helicopters x 15 Don Quixotes x 10 Imperial Walkers x 15 Pickle Pounders x 10 LBC’s x 10 hop over into the Amphitheater for: Mow the Grass Triple Check: Partner 1 – Hallelujah Run up the steps to the top and back down Partner 2 – Derkins with feet on the bottom step Partner 3 – Freddie Mercury’s Kubota passes the Q…

May it please the court (Wilson told me to talk like I’m addressing the Supreme Court), 40 posted to show the greater Richmond area school systems how its done. Rain or shine. Dogpile was not cancelled on Tuesday. The show must go on. Here is how it went, and/or was supposed to go. COP: Helicopters x 10 / LBCs x 10 /Scorpion Kicks x 10  – ALL IC THANG: 20 two count merkin burpees at the flag. Mosey to Police Memorial. 20 Apollo Creed burpees (10 each arm). Mosey to the tennis courts. 20 Flying Squirrel burpees. Crab walk 11s…

22 of F3RVA’s finest posted at Dogpile this morning to honor the 12 runners and 3 support personnel that made up the 2018 F3RVA BRR team!  Gumbo and Kubota had been gathering input from the team members for the last few weeks of things they like to do at a Dogpile beatdown.  That input was then choreographed into the following beatdown: 6:00am sharp!  Let’s mosey!  To the near traffic circle at the Carillon while the policeman watches us for: COP (short and sweet, we have a lot to accomplish): Invisible Jump Ropes x 10 (a Circle K favorite) SSH x…

That’s right! BRR is NEXT week. That means it’s time for the Wilson NO Running – Stage Ground & Pound workout. OK – YHC needs to get this out first thing. The music selection and volume was not great. It will be corrected for next year. In fact, I am thinking of testing it a few times throughout the year…………be warned. YHC was really excited to try some new things this year – Partner Exercises. That whole odd/even struggle with YHC was happening even before we started. The video attached is one of my favorites from 5FDP. Enjoy. Swirly go…