19 strong men posted to Dogpile to welcome in April 2017 with our version of an F3 opening day and, despite the wet baseball fields that YHC initially wanted to utilize, we made the most of our greatest AO.  It went like this: COP (all IC and all x27), including SSHs,Imperial Walkers, LBCs and Flutter Kicks. 1 minute plank Mosey to the Amphitheater for 6 innings of some baseball.  Defense = exercises at the base of the amphitheater; Offense = sprint the steps to the top and back down.  1 minute of plank in between each inning (6 minutes of…

21 warriors rejected the fart sack and blazed a trail into Dogwood Dell for a beatdown that went something like this… Mosey to Swan Pond and find a location in the neighboring field COP (All IC) 100 SSHs 20 LBCs 10 Don Quixotes 10 Imperial Walkers 10 Copperhead squats Arm circles 65 SSHs Mosey to swan pond at the bottom of the hill – Partner up – One does dips while the other runs up the hill and does 10 burpees and returns – switch – continue until down to 1 burpee, rotate dips & copperhead squats at the bottom…

20 F3RVA regulars and 3 FNGs started the weekend the only way we know how, by escaping the fartsack and posting at Dogpile.  This is what we did, I think: Mosey to middle of field at Carillon for COP.  Exercises were Invisible Jumprope x 20, Don Quiote x 10, Little arm circle and big arm circles x 10, x 5 respectively. Mosey to Rusty Cage fro 1/2 Murph.  Pullups x 50, Merkins x 100, Squats x 150 Mosey back to middle of field for Escalator.  PAX spilt in half. 1st floor – Run to end of field, 2nd floor -…

19 faithful came out on this lovely Saturday morning to help Spit paid tribute to his grandmother who went to be with the Lord on Monday. This is how it went down: Mosey to the circle next to the amphitheater to give the explanation for the theme today YHC’ stated that his grandmother (Faye Beach) lived to be 97 was born in the year 1919 COP 19 SSH IC 19 Don Quixotes IC (Swirly Style) 19 Gas Pumps IC 19 Dolly’s IC 19 Merkins IC Arm Circles The Running Of Love Hill From gate to gate. First partner runs to…

19 pax piled in this morning to take a little trip with Lab Rat around Dogwood Dell.  YHC had a loose plan of where he wanted to lead the pax this morning, and he almost  pulled it off.  Things worked out anyways, with a little help from his friends.  Here is the skinny: COP SSH Ball dippers Don Quixote, crowd pleasingly slow arm circles merkins LBC’s THANG 7’s at the rusty cage:  Partner up, 6 pullups, 1 booyah merkin.  5 pullups, 2 booyahs…etc until 1 and 6. Accidental Trail Run:  the long way round Watch the sun rise:  Mosey along…

“If anyone forces you to go with him one mile, go with him two.” Twenty-five (25) of Richmond’s finest (including three (3) two-point-zero’s (2.0s) resisted the lure of the fart sack and joined YHC for a numerically challenged saunter through the depths and breadths (and catching our breadths) of The Dogpile. The Thang: Mosey from the Flag to the memorial flag (curve at Trafford Road and the tennis courts) for the COP SSH’s x25 Abe Vegoda x10 Hillbillies x20 LBCs x20 Reverse Crunches x10 Mercans x10 Mosey to baseball fields No truth to the allegations that the PAX jumped the fence…

“The sun, it does not cause us to grow. It is the rain that will strengthen your soul. It will make you whole.” Oh Hellos 25 warriors rose to the dawn of a new day including two outstanding 2.0 female burpee slayers. We had clarity.  We had purpose.  We had a plan. It went a little something like this. COP – Mosey over to Byrd Park proper and gather by the lake. IC –  SSH X 20, Imperial Walker X 15, LBC X 20, Freddie Mercury X 15, Merkin X 10. Camp 1 – Mosey to pavillion near Maymont parking…

21 hungry competitors suited up for the chilly weather and stormed into our favorite F3 RVA AO for a little Super Bowl weekend beatdown.  It went a little something like this: Circle up around the SF for some quick COP – SSHs x25 IC, DQ x10 IC, Cherry Pickers x10 IC, Merkins x10 IC Mosey/Run down to the pump station and around the back side of the AO up to the Carillon to knock out our 1-mile for the mile-a-day challenge.  Plank-o-rama for the six, including a little reach around and tickle special for Flashdance and Swirly. Football-style pre-game warmups…

18 unsuspecting gents descended upon Dogpile for light calisthenics and a round of Tai Chi.  This is what actually transpired… COP:  SSH, DQ’s, and Arm Circles Dora’s:  Merkins (100), Leg Toss (100)/Flutter Kick (100), LBC (300).  Partner runs up hill (the very steep one with fencing at the top. Run to (Golden) Triangle…there’s a dirty joke there somewhere. Bear Crawl, 10 Merkins, Run, 20 Burpees, run (backwards) up hill, 30 WWII’s. Wheelbarrow’s up carillon steps.  Perform Merkin at each step.  Each partner does one round.  Alternating leg tosses (10) once done. Jacob’s Ladder: Starting at top of hill perform first…