Author: Chum Bucket

  • Sweat follows mist

    A PAX of 7 familiar with the offerings of GridIron posted for this morning’s workout.  We gathered in the usual spot at the Pouncey Tract Park parking lot, exchanged greetings and/or barbs, then started the Thang like so:

    Jog across the well-manicured football field to the edge of the western endzone for the startup COP with 5 Burpees, then Seal Jacks x 20, Russian Soldiers x 20, Helicopters x 20, Merkins x 10, and LBCs x 30.

    Mosey eastward across the football field and down the hill from the scoreboard to the smaller field for a Four Corner variant.  Jog to the first corner of the field for SSHs x 10 then to the following corner adding Carolina Dry Docks x 20.  Continue to other corners adding exercises to the other exercises with Copperhead Squats x 30, then Box Cutters x 40.  Continue back around the field removing the earlier exercises.  Plank at final corner until the full PAX is collected.

    Return the bleachers on the groomed football field for an AMRAP round, completing Back Extensions x 10, Rosalitas x 20, and Alabama Prom Dates x 30.  Target was at least 4 rounds within about 12 minutes.

    Brief Ark Loader interlude with Bear Crawl to mid-field, Crab Walk back, Bear Crawl back to mid-field, and Bunny Hop back.

    The bleachers once again for a second AMRAP round, completing Plank Jacks x 10, Incline Merkins x 20, and Alternating Step Ups x 30.  Target, again, was 4 rounds within about 12 minutes.

    Finish with Ring of Fire.  Start jogging in place with each PAX member completing 3 Burpees, then passing it around one round.  Down to plank, then 5 Merkins each around the circle from Plank position.  Flip over and hold Dead Cockroach, passing around 5 WWII Sit Ups.

    Back to the parking lot for COT with name-a-rama and numberama.  Attila took us out.

    TNM:  Missed some GridIron regulars.  PAX thoughts and prayers with White Deer’s family.  Wishing speedy recovery for Cecil and Earthworm.  Nice work from young Yale today staying just ahead of J’ville.  Nice work also Ragweed in knocking out that last AMREP set.  The morning mist was refreshing, but it was good catching up indoors after for the coffeteria.

    Announcements:  Convergence at GridIron on Saturday, September 30th.  Offerings of 6 AM and 7 AM workouts.  More details to follow.  There are hopes for filling the large football field – bring FNGs and Kotters (and yourselves).

  • Bat, man

    Four posted for this late July version of The Punisher on a cool morning brought by overnight showers.  The Thang:  Startup COP on Hermitage Road side of LHES with 20 x each of Imaginary Jump Ropes, Imperial Walkers, Don Quixotes, Hillbillies, and Hello Dollys, followed by forward and reverse Arm Circles.

    Mosey to the front schoolyard for variant of Red Barchetta (from the F3 Exercise encyclopedia).  Run from the hedge near the parking lot to the far sidewalk for 100 SSHs and return and plank.  Run to a power pole about 75% of the way across the yard and complete 75 Mountain Climbers and return.  Run to a closer pole about 50% of the way and complete 50 LBCs then return.  25% then 25 Merkins and return.  Finish with 10 meter run, 10 Burpees, and return.

    Jog around the school to the playground.  Complete 5 Pullups followed by 100 LBCs.  For LBCs, complete 50 with one leg bent and up (typical LBC position) and one straight and on or near the ground.  Switch leg positions and complete 50 more.  Hop up and complete 4 Pullups and do the LBCs again.  Repeat through 1 Pullup and completion of 5 rounds of modified LBCs.

    Head around the back of the school to the grass near the outdoor pavilion.  Complete 10 Burpees followed by PAX choice of 5 reps each of chest and leg exercises.  Repeat, reducing the Burpee count and rounding the circle with PAX choices.  Audible called by Q with time running out at 3 Burpees – completed 3, then 2, then 1 of the Burpees followed by last chest and leg sequence.  Got on the ground for quick Cobra pose, Downward Dog, Cobra sequence, then up and ShovelFlag return.

    NMS:  Nice work this morning guys.  Way to go Dexter – posting for a second workout following EH by Offshore.

    Attracted, perhaps, by heavy, early July morning insect activity, a solo (Sad Clown) bat circled overhead the PAX during the initial COP.

     

     

  • Iron sharpens iron but gravel sharpens what?

    Eleven experienced PAX posted for Gridiron on a sunny, humid Saturday morning.  YHC arrived a little early and planted the ShovelFlag.  In contrast to other times of the year, the parking lot already contained a few cars – those of some other guys getting some sweat going somewhere else on the AO.

    The Thang:  After an abbreviated disclaimer, including an explanation that while we’d discussed one day taking on an all Burpee Beast at Gridiron, YHC had not planned one for the morning.  We did start with some Burpees (only 5) followed by 20 each of SSHs, Don Quixotes, Imperial Walkers, and Helicopters, 15 Arm Circles (each way of differing diameters), and 10 Alternating Arm Hugs.

    Jog to the northern edge of the parking lot.  Knock out 5 Burpees then Lunge Walk the length of the nearby footbridge.  Alternate 5 Burpees and Lunge Walking or a Light Jog three more times completing the jog at the edge of the Strikers Park parking lot.

    Using the seven columns of parking spaces in this parking lot, complete exercises in each space one column at a time.  Per column, from Pouncey Tract Road and working east, complete Burpees, Squats, Hello Dollys, Carolina Dry Docks, Side Lunges, Flutter Kicks, and Merkins.  Complete 1 Burpee per parking space, 2 of each arm and leg exercise, and 3 of each abdominal exercise – resulting in 25 Burpees, 60 Squats, 90 Hello Dollys, 64 Carolina Dry Docks, 64 Side Lunges, 96 Flutter Kicks, and 64 Merkins.  The PAX split up and completed columns in whatever order desired.  Time check before 8 AM followed by mosey back to the ShovelFlag.

    Several PAX left kettlebells near the flag.  Completed 15 Curls and 15 Pullovers OYO to complete the workout.  COT and Attila took us out.

    Moleskin:  Cru, Flip Phone, and Byproduct pulled in as the flag was being planted.  The White Deer clown car followed – out of which popped White Deer, Hoops, Cletus, and Johnsonville.  Attila, Nightcrawler, and Earthworm arrived minutes later.  White Deer-led mumblechatter started immediately.

    J’ville disclosed that Earthworm had missed Circus Maximus earlier in the week because he’d been confused about the day of the week by the July 4th holiday.  Apparently this disclosure by J’ville may have run afoul of J’ville and Earthworm’s partnership agreement – no really.  White Deer took some joy in giving Earthworm a hard time about this in spite of missing Circus Maximus himself.

    Cletus arrived wearing a UVA sweatshirt and kept it on until the PAX arrived at the Strikers Park parking lot – hardcore long sleeve action rivaling Wilson.  Hoops, White Deer’s kid, and Cletus, Hoops’ buddy, are both 15 years old and at least 30 years younger than the rest of the PAX.   These guys stuck together during the parking lot portion of the workout and seemed to maintain way more capacity for conversation than the rest of us.

    Given the choice of exercise to start with in the parking lot, about half of the PAX started with the Burpees.  The ab exercises proved more challenging – while involving low reps, these involved getting down and up repeatedly from a coarse gravel lot.

    In the mosey back to the ShovelFlag, YHC witnessed the race to the flag involving Johnsonville, Flip Phone, Cletus, and Hoops.  Johnsonville had a slight lead, but not sure who won.

    Nice to have you return to GridIron Cru and Byproduct and good to see Nightcrawler back after some time away.  Good also to have the young guys post.  And of course YHC appreciates the time with the GridIron regulars.

    We spoke about the DogPile workout that finished right as GridIron started.  From all at GridIron, take care Toga and see you soon.

    Announcements:

    July 9th – Central Virginia Orienteering bike-O event at Pocahontas State Park – Google Central Virginia Orienteering Meetup Group for info – more Orienteering events throughout the year.

    July 12th – HDHH / Toga send-off at The Answer Brewpub – check website(s) for earlier Preblast

    August 7th – Charity golf tournament in Stafford – see Upchuck for details.

    September 16th – Reese Strong 5K –Signs ups will open soon. Join the F3 team.

     

     

  • Morning for acronyms

    A PAX of two met for this morning’s Punisher.

    The Thang:

    Mosey to the grassy area at the corner of Laburnum and Hermitage for COP with:

    Imaginary Jumpropes x 20, Hillbillies x 20, Don Quixotes x 20, Helicopters x 20, Crab Cakes x 10, and Arm Circles x 15 (10 small and 5 big – forward then reverse)

    Jog to the parking lot entrance for BOMBS.  Partner up – the numbers were easy this morning – with one partner starting exercises while the other ran into the parking lot to the concrete circle in front of the school and back.  Switch.  Shared exercises included 50 Burpees, 100 Overhead Claps (we performed SSHs with an overhead hand clap), 150 Merkins, 200 Big Boy Situps (we did WWII), and 250 Squats.

    Head to the outdoor pavilion, stopping on the way for an ALARM, including an arm exercise, a leg exercise, an ab exercise, and exercises beginning with an “R” and then “M”.  We completed 15 each of Carolina Dry Docks, Alternating Lunges, Flutter Kicks, Rosalitas, and Mountain Climbers.

    Arrive at the pavilion for an AMRAP involving repeated rounds of 10 Derkins, 10 Step Ups, and 15 Box Cutters covering about an 8 minute period.

    Turn and head back toward the ShovelFlag, completing one BLIMPS round on the way.  Exercises included 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats.

    ShovelFlag return with COT and YHC taking us out.

    Announcements:

    Now – New F3 RVA website is live (F3RVA.org).

    July 4th – Convergence will be 0600 at Dog Pile

    July 6th – Ultimate Frisbee at Atlee High School followed by a COTU visit – Ms and 2.0s welcomed – check webite(s) for earlier Preblast.

    July 8th – Toga’s Dogpile swan song.

    July 12th – HDHH / Toga send-off at The Answer Brewpub – check website(s) for earlier Preblast

    August 7th – Charity golf tournament in Stafford – see Upchuck for details.

    September 16th – Reese Strong 5K –Signs ups will open soon. Join the F3 team.

    Moleskin:

    Humid morning with zero breeze – was 70 degrees and then some.

    Good to see Goldberg this morning.  Good catching up.

    YHC will be out of town next week – the Q slot for The Punisher remains open for July 10th – get you some.

  • Cindy, Lindsay, and Mary

    A sturdy six posted for this morning’s offering of The Punisher and we went at it as follows:

    Mosey to the schoolyard western edge for startup COP with 25 x Imaginary Jumpropes, 20 x Hillbillies, 20 x Russian Soldiers, 20 x Don Quixotes, then 15 Arm Circles (including 10 small and 5 large both forward and reverso).

    Return to the front parking lot for the Burpee March.  Starting at the eastern edge of the parking lot, complete one Burpee per parking space.  Flip over for 20 Box Cutters followed by 50 LBCs OYO.  Repeat Burpees on a return trip followed by 20 Rosalitas and 50 LBCs.

    Jog to the playground for Cindy – an AMRAP routine involving rounds of 5 Pullups, 10 Merkins, and 15 Squats.  Completed 5 rounds, paused briefly to collect the PAX, and completed another 5 rounds.

    Mosey to the pavilion for Lindsays rotating Dips and WWI Situps.

    Saunter to the school building for a quick wall medley.  Bear Crawl to the school wall, complete 10 Wall Crawls, then hold the People’s Chair for about 45 seconds followed by Balls to the Wall for 20 seconds.  Repeated the Wall Crawls, People’s Chair, and Balls to the Wall.

    Return to the ShovelFlag for COT.  Pucker took us out.

    Announcements – HDHH in the works for Wednesday, July 12th at The Answer – starting at 6 PM.  Check Toga’s Preblast.  He’s headed back to Nashville.  We’ll miss him in RVA.

    Moleskin – Welcome to Clavin – posting for the first time at The Punisher.  Opus is taking the Q next week.

  • No sad clowns at this circus

    A magnificent VII (yes, seven) posted for this week’s version of Circus Maximus and we took a shot at the following:

    Startup COP with 20 x Side Straddle Hops, Imperial Walkers, Russian Soldiers, and Helicopters followed by Arm Circles x 15 (including small and big and both ways) and 15 x WWII Situps.  Jog a lap around the parking lot.

    Resume circle for 10 x Two Handed KB Swings, 10 x Goblet Shoulder Presses, 10 x Bent Over Rows, 10 x Overhead Triceps Presses, 20 x Merkins, and 10 x Two Handed Handle Curls.  Complete three rounds then walk the bus circle while weighted and alternating Suitcase and Waiter carries.

    Circle up again for 10 x Goblet Squats, 10 x Crab Pots (Lawnmowers, and per arm), 10 x Upright Rows, 10 x Backhand Triceps Presses (per arm), 20 x Wide Grip Merkins, and 10 x Two Handed Cup Curls.  Complete three rounds then walk the bus circle weighted and alternating Waiter and Rack carries.

    Circle on the grass for 10 x Overhead Lunges (per leg), 10 x Figure 8s, 10 x Kneeling Cleans, 10 x KB Merkins, and 10 x Standing Box Cutters.  Move to the curb for 20 x Pullovers, 20 x Skullsplitters, and 3 x Fast/Slow Curls (per arm).

    COT with Earthworm taking us out.

    Announcements – Charlottesville launch upcoming.

    Moleskin – It seemed important to YHC to start Helicopters going 5 starting left first then 5 starting right.  As White Deer points out, there really is no difference.  It did not seem important to start Figure 8s around each leg.

    YHC had a long list for his virgin Circus Maximus Q – did not get to some things. Next time.  Enjoyed it.

     

  • Situps on acorns

    Seven PAX kicked off the covers to post for The Punisher this morning.  The Thang:

    Jog to the west side of Holton Elementary for the startup COP with the welcome, the disclaimer, and then SSHs, IWs, Hillbillies, LBCs, DQs, and Arm Circles.

    Return to the front parking circle, spread out around the circle, and start Squats.  One PAX member runs, in High Knee form, to the next man in the circle and tags up, relay style.  The next member begins to run.  Continue until three rounds are completed.  Switch stationary leg exercises to Lunges and change run style to Butt Kickers and complete three more rounds.

    Stroll to the field adjacent to Laburnum Avenue for Super 21.  Adjacent to the school building, PAX completes 1 Merkin then 1 WWII Situp, then 2 of each, and so on until 5 of each have been completed.  Plank until all are done.  Mosey eastward to the edge of Monticello Avenue for quick Mountain Climber set followed by rounds 6 through 10 of Super 21.  Stroll along Monticello to its intersection with Laburnum for an APD set, then rounds 11 through 15.  Finally, jog along Laburnum back to the edge of the parking area for an LBC set followed by the final rounds 16 through 21.

    Move back near school for some finishing Mary and a yoga-inspired move or two.

    COT with YHC taking us out.

    Moleskin:

    Discussed efforts to support the Charlottesville flag planting – need names of potential FNGs and Q support.  Check with Lab Rat.

    Discussed also, following some conversations last week and some emails yesterday, how we might wrap Bryan Park into the AO fold possibly as a trade up AO or for another workout.

    YHC’s WWII Sit Up form started out not so good and deteriorated.  Focused on my own form.  I’m sure the other guys had better form. Super 21 is a simple concept but is rugged in its execution.  Good thing we stayed on grass.

     

     

  • By the light of the moon

    Under a nearly full moon, a strong seven posted for The Punisher, including three 2.0s impressively disregarding the promise of relaxing into this week’s Spring Break.

    We completed a short mosey and formed a circle in the tall grass near the A.P. Hill monument and completed 25 SSHs, 25 Don Quixotes, 25 Imperial Walkers, and 15 Arm Circles (forward and back, big and small) followed by a Ring of Fire-style round robin count to 60 while in Elbow Plank position.

    Move to the outdoor pavilion for Lindsays starting with 30 Squats and 10 Box Cutters.  Prior to the next round, we made a loop around the planter boxes starting with a Bear Crawl, making a turn with a Lunge Walk, completing another turn with a Crab Walk, and a jog back to the pavilion.  Continue through the Lindsay rounds with a rinse and repeat of the loop.

    Mosey to the playground for 5 Pullups, 20 Merkins, and 25 LBCs.  Again rinse and repeat for a total of three rounds.

    Jog to the front of the school for a Wall Medley starting with 10 Perp Squats (squats with hands on the wall), 10 Wall Planks (start in Plank and walk with hands up and down the wall), 10 Inverted Merkins, 10 Donkey Kicks, and assume People’s Chair until all are done.  Complete another two rounds, reducing the reps to 9 then 8.

    Circle up for 1 more minute of Plank, Ring of Fire-style and a quick round of stretches, then return to the ShovelFlag.

    Announcements –

    Easter Weekend Special Q at GridIron with Ms and 2.0s invited.  Let Earthworm and Johnsonville know you are coming with your families – need a count.

    Moleskin –

    Glad to see Ronnie’s and Lockjaw’s 2.0s at this workout.  We know it is good to see our core PAX, but the 2.0s bring a different energy.  Welcome to Howler and Jaws.

    Not sure how many times the men were lapped by the boys in our loops around the planter boxes.  Ronnie pointed out the freakishly fast crab walk these young guys were doing – horror-movie like creepy fast.

     

     

     

  • Start your morning with six PAX

    The week started with a PAX of six posting for The Punisher.

    The Thang:  Mosey to the Hermitage Road side of the schoolyard for the warm-up COP with 30 x Imaginary Jumpropes, 25 x Hillbillies, 20 x Don Quixotes, 10 x Leg Kicks (each side), and 15 x Arm Circles (small then large, forward then reverse).

    Jog to the blacktop.  Elbow Plank in the grass at the edge in a line.  First PAX member completes 50% sprint to the other end of the blacktop, calls out “go” to the next guy in line, then jogs back and assumes Straight Arm Plank.  Continue until all have completed the run.  Rinse and repeat x 3, replacing the jog back with High Knees and Butt Kickers for the final 2 rounds.

    Head to the bus loop for a Curb Crawl Merkin Medley.  Line up and Bear Crawl across the pavement to the opposite curb for Merkins, return for Carolina Dry Docks, continue through completion of Wide Grip Merkins, Wide Grip Dry Docks, Close Grip Merkins, and Close Grip Dry Docks.

    Jog to the front of the school for Triple Check alternating between People’s Chair, Box Cutters, and a jog from the school wall to the Laburnum Avenue sidewalk and back.

    Return to the pavilion on the west side of the school for Tabatas with Dips, Squats, and Freddie Mercuries – 8 x 20 seconds on and 8 x 10 seconds rest.

    Stroll to the school wall for PAX group alphabet recital in Balls to the Wall position.

    Return the ShovelFlag for five Burpees followed by COT.

    Moleskin:

    Props to the West End boys for coordinating a clown car with two-thirds of our crew and for showing up early with Pelosi 5-0 among them.  Good to see him post.  There was talk of figuring a way trace rather than say the alphabet from Balls to the Wall position, of not being qualified to coach youth baseball, and of anatomical popping and creaking when performing Box Cutters.

     

     

  • Overtime

    Super Bowl chicken wings and fermented beverages were no match for five fellows posting for The Punisher.  After brief greetings at the ShovelFlag we went at it like so:

    COP in school sideyard with 15 x Side Straddle Hops, 10 x Imperial Walkers, 10 x Don Quixotes, and Arm Circles with 10 small and 5 big both forwards and reverse.

    Quick mosey to the pavilion for 13 Acres Baker’s Dozen.  Thirteen exercises completed in sequence:  Carolina Dry Docks, Alternating Front Lunges, Box Cutters, Incline Merkins, Alternating Side Lunges, Flutter Kicks, Decline Merkins, Back Lunges, American Hammers, Merkins, Squats, Little Baby Crunches, and Mountain Climbers.  Start with 13 of the first exercise and complete 7 of the remaining exercises. Continue rounds of the same exercises moving the 13 reps while continuing 7 of the other exercises.  PAX completed 9 rounds.  In the ninth round, we completed 13 reps of the last 5 exercises replacing the Mountain Climbers with Burpees.

    Return to Shovel Flag

    Moleskin:

    YHC promised a post-Super Bowl friendly workout and opted for a ground and pound routine rolled out at prior versions of The Punisher.  As discussed in earlier attempts, we might make it through the rounds if the initial COP warmups are reduced.  We could also pick up the pace.

    Welcome to FNG Bunny Slope.

    Announcements:

    Efforts to fill out Blue Ridge Relay, Ragnar Relay and Smokey Mountain Relay teams continue – check with TYA, Toga, and Swirly respectively if you are interested.  Registration may still be open for the Belmonte race – we have F3 brothers shooting for different distances.

    Lockjaw is heading up a 2nd F Hump Day Happy Hour on Wednesday, 2/15 at Ardent in Scott’s Addition.