Author: Earthworm

  • Tight Shirt (sans designer jeans)

    A warm morning at the GridIron welcomed the PAX — three regulars and two “Home for Christmas.” Here’s how it went:

    Mosey from Parking Lot to Courtyard of Short Pump Middle School for welcome and disclaimer.

    COP: x25 SSHs IC, x25 IWs IC, x25 Air Squats, x25 DQs IC, x25 APDs IC, Superman x3, x25 Side Plank Dips (RH High) IC, x25 Side Plank Dips (LH High), and x25 Seal Jacks

    Mosey to end of Pillars: x25 Pole Smokers Heels to Heaven, Penmanship (ALL CAPS), x25 PSHHs, Penmanship (lower case alternating single legs), x25 PSHHs, x25 Dollies IC, and x25 PSHHs

    Mosey to Tennis Courts for the Battery: side line to side line – assortment of Karaokes, lunges, hops, back runs, high skips, butt kicks, and high knees with some air squats mixed in.

    Mosey back to end of Pillars: x25 PSHHs, x25 APDs, x25 PSHHs, and cross beam hangs

    Mosey to Courtyard: x25 PLTs

    Mosey (slalom) to start of Pillars: x25 PSHH

    50 yard Lunge and Karaoke.

    Mosey back to Parking Lot.

    COT:  Groh took out the group with his customary strong prayer expressing gratitude for the abundance of our blessings, especially the gift of Jesus Christ.

    Moleskin:

    Glad to have Jordache at the AO this morning – the former Richmonder showed us some Greensboro strong (and horrified the older Pax with mental images of late 70s designer jeans).  Also glad to have WD40 back from Atlanta for his sophomore posting (hope for brother Grub’s posting was dashed by sprained ankle suffered on a Christmas afternoon run).

    Speaking of injuries, this morning’s mental Weinke was scrapped when Johnsonville announced a shoulder malady.  Query: was it an injury or was J’Ville’s simply trying to decelerate his upper body gains (barely concealed by his shirt) 26 days of his Burpee challenge?

    No problem, though, with the workout adjustment – as HoneyDo will attest, GridIroners are exceedingly fond of core work. So the same was substituted in the place of Burpees, dips, and Merkins.

    On the final mosey YHC got his normal “jump” only to be quickly reeled in and passed by WD40 who was instructed by Groh to chase down the old man. Note to Groh – victory by proxy does not count.

    John 1:1-5

  • Ab Reformation

    50 degrees and mostly sunny at the GridIron this morning.  3 of the PAX gathered in the quiet parking lot (youth football season has concluded) – the only noise being the grunts of J’Ville who decided to pregame by getting a jump on his daily Burpee count.  Inspired by J’Ville, YHC determined to keep it a simple, no frills, grind-it-out core-centric workout as follows:

    COP:

    X25 SSHs IC
    X25 Seal Jacks
    X25 IWs IC
    X25 APDs IC
    X25 DQs IC

    Mosey onto WildCat GridIron and run a fly route to the scoreboard:

    X25 APDs IC
    X25 Southern Gentlemen Side Plank Dips IC
    X25 Yankee Aggressor Side Plank Dips IC
    X10 Burpees OYO

    Mosey to Pillars:

    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – ALL CAPS OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – lower case OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – ALL CAPS OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – lower case OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – ALL CAPS OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – lower case OYO
    X10 Burpees OYO
    1 minute of Plank Jacks
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – ALL CAPS OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – left leg A-L and right leg M-Z lower case OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – right leg A-L and left leg M-Z ALL CAPS OYO

    Sprint, run, and/or mosey back to picnic table pavilion by parking lot.

    COT: Groh shared his experience this week at the funeral services for his good friend, Brian – an athlete who died young, a loving husband and father, and a firm believer in eternal life through his Lord and Savior, Jesus Christ. With her father firmly at her side, Brian’s wife and the mother of his three children, praised God for the exceptional life of her late husband, even as she mourned his passing and bravely shared the family’s sharp pain of missing her husband and the children’s father. Of the many things he could have asked of God, Brian asked that during his remaining earthly life he would be blessed with better knowing God. Groh is confident that Brian’s prayer was answered, and that Brian shared that knowledge with his family to his last breath. The Pax were blessed with this moving testimony. We closed in prayer, asking that in these difficult times Brian’s whole family be comforted, and expressing gratitude in this season of Advent for Jesus — Wonderful, Counselor, the mighty God, the everlasting Father, the Prince of Peace.

    Moleskin: There was some levity during the finishing run — J’ville was determined to finish first and he feebly alleges that YHC’s superior (and winning) pursuit angle was really a shortcut (Groh wisely stayed out of the fray, concluding that the dispute was beyond resolution). Otherwise, there was a solid business-like attitude at the AO this morning with negligible MumbleChatter.  Even quieter, appropriately so, during COT.

    Next week at Coffeeteria (Daily Grind) – post-game fellowship taking a look at Isaiah 9:6. DogPilers: even if you don’t double-dip, please feel free to join us!

    Be on your guard; stand firm in the faith; be courageous; be strong. Do everything in love. 1 Corinthians 16:13-14

  • Delusions of Safe Spaces

    34 degrees and sunny at the GridIron this morning where 3 of the PAX gathered for an hour to open a week of Thanksgiving.  With the parking lot rapidly filling for Metro Youth Football playoff games, the Pax ran over to the Pillars behind Shot Pump Middle School for our own kickoff.  Here goes:

    COP: X25 SSHs IC, X25 IWs IC, X25 DQs IC, X25 Squats IC, X25 Mountain Climbers IC, X25 APDs IC, Superman holds w arm rotations, and X25 CDDs IC.

    Chop Step Slalom run to end of Pillars

    X25 Heels to Heaven OYO
    People’s Chair

    Mosey to tennis courts:

    12 traverses across 4 court battery as follows:

    Broad jump and X25 Squats OYO
    Forward lunge and X25 Squats OYO
    Backward lunge and X25 Merkins OYO
    Alternating Lateral lunge and X25 Merkins OYO
    Karaoke (r) and X25 Merkins OYO
    Karaoke (l) and X25 Merkins OYO
    Power skip and X25 Merkins OYO
    Power skip and X25 Merkins OYO
    Karaoke (r) and X25 Merkins OYO
    Karaoke (l) and X25 Merkins OYO
    Forward lunge and X25 Squats OYO
    Broad jump w X25 Squats at each sideline OYO

    Mosey back to Pillars for X25 PLTs

    Regular Slalom run to start of Pillars, continue run to GridIron end zone (pause for National Anthem), and sprint back to parking lot.

    COT: Acknowledgment of answered prayers and expression of prayer concerns, including travel safety blessings and US leadership culminating take out prayer by YHC centered on gratitude and thanksgiving.

    Moleskin: Lots of MumbleChatter involving MicroAgressions – Aye, good work.  Missed the DoubleDippers – hopefully the use of the AO hinterlands doesn’t require special recon skills.  Groh demonstrating really fine form; J’ville played MicroAggressor in Chief and taunted from the front most of the morning (though he was crushed on the final sprint by YHC who timed his jump expertly to the conclusion of the National Anthem).

    Coffeeteria at the Daily Grind – excellent fellowship.

    1 Chronicles 16:34 — Give thanks to the LORD, for he is good; his love endures forever.

  • Broken Burpees

    A humid morning greeted the Pax with Splinter running over from Strikers Park to join three others of the Faithful who opted for conventional GridIron parking. Here’s what ensued:

    Mosey to near end zone of upper GridIron for COP:

    10 sets of: X10 Squats, X10 Mountain Climbers, X10 Merkins, and X10 Side Straddle Hops

    20 yard Lunge Walk, 10 yard Bear Crawl, 20 yard Lunge Walk, 10 yard Bear Crawl, 20 yard Lunge Walk, 10 yard Bear Crawl, and 20 yard Lunge Walk to back of far end zone

    10 sets of: X10 Squats (including some Gorilla Squats), X10 Mountain Climbers, X10 Merkins, and X10 Side Straddle Hops

    20 yard Lunge Walk, 10 yard Lateral Gorilla Walk, 20 yard Lunge Walk, 10 yard Lateral Gorilla Walk, 20 yard Lunge Walk, 10 yard Bear Crawl, and 20 yard Lunge Walk to back of near end zone

    4 sets of X25 Partner Leg Tosses

    75% run to far end zone

    4 sets of X10 Partner Leg Tosses – Obliques

    60% run to near end zone

    2 sets of Planks to X25 Carolina Dry Docks

    2 sets of X25 Partner Leg Tosses

    2 sets of X10 Squats (regular and Gorilla), X10 Mountain Climbers, X10 Merkins, and X10 Seal Jacks

    Mosey to Parking Lot

    COT:   YHC took out the Pax with a prayer of acknowledgment and praise.

    Moleskin:   No coffeeteria this morning with 2 of the Pax facing early morning soccer games and YHC tasked to a forced march north.  Great to have Splinter with us this morning – hoping for more early morning soccer games at Strikers Park!  Perhaps his drenched F3 shirt will be a GridIron recruiting tool among the fresh coffee-sipping daddies at the soccer game?  Flip Phone put up a strong showing – he scoffs at PLTs.  We would have had a fifth Pax but Johnsonville could not awaken Cheetah who pregamed for his soccer game by sleeping blissfully in the back seat of his father’s car.

    Psalm 27

  • Prelude to Game Day, Reunion, Soccer Games …

    Another beautiful morning at the GridIron greeted five of the faithful and one FNG. Here’s how we kicked off a day full of activities:

    Parking Lot COP with disclaimer and welcome:

    x20 SSH IC
    X20 Seal Jacks IC
    x20 Mountain Climbers IC
    x20 Alabama Prom Dates IC

    Mosey to the upper GridIron:

    Four Corners Forties: Merkins and Squats
    x25 Partner Leg Tosses X4
    120 Yard Lunge Walk
    x10 Burpees with Tuck Jumps OYO
    x20 APDs IC
    Four Corners: x25 PLT X5
    x20 Dead Bug IC

    Mosey to the Pillars:

    Peoples Chair
    Slalom Run to end of Pillars
    Forties/Lindseys: Carolina Dry Docks and Imperial Walkers

    Mosey around school to upper GridIron to Parking Lot

    COT:

    Announcements: Pumpkin Run next Saturday; shout out to Honey Do and Chum Bucket at the GoRuck today.
    Prayer concerns – Mark and Brian; unspoken.
    Groh take out prayer concluded the BOM huddle.

    Moleskin:

    Great to have Lab Rat join us for his first posting – a strong showing for a guy who “took a year off.” Glad you decided to put back on the ChinStrap.

    Also great to have one of the Charlotte RedWoods join us again – Sir Topham Hat helped launch F3 RVA back in September 2014; back in town for his 20th HS reunion – older but not so much to shed the Hate.

    PLT were heavy this morning so lots of team work – YHC paired with Groh who had a strong kick even on his 225th PLT. DK and Lab Rat partnered up and made a strong team. The third pair, STH and J’Ville, set the pace today – good work. STH’s gadgetry indicated 1.5 miles of ambulation under YHC’s Q – shocking.

    Groh, being from Alabama and sensitive to Brain Tumor’s renaming last year of the Upward Hip Thrusts, failed to convince the PAX that we should call that exercise the Louisville or Pitino Date Nights.

    Coffeteria – the usual banter but, sadly, no show and tell (aka spousal gift giving instruction) by DK.

    John 1:1-5

  • Respect the AO by Expansion

    53 degrees, nice breezes, and a much better than expected morning greeted 4 of the Faithful who were later joined by 2 of the strong DogPilers who swallowed the DoubleDip Pill. Here’s how it went:

    Parking Lot COP:

    x25 SSH IC
    X25 DQs IC
    x25 IWs IC
    x25 CDDs IC
    x25 Reverse Mountain Climbers IC
    x25 APDs IC

    Mosey to the paved Field Events Venue on upper GridIron for COP:

    x25 Slow Deep Squats IC
    x25 Alternating Reverse Lunges IC
    x25 APDs IC
    Superman Holds

    Mosey to the AO high ground between upper GridIron and Pouncey Tract Road (the “High Ground”):

    Beast – Merkins, CDDs, Merkins, CDDs, Merkins, and CDDs with intervening planks for total 108 Merkins and 108 CDDs

    Still at the High Ground:

    x25 PLTs x2
    Protractor Penmanship ALL CAPS OYO
    x25 Hello Dollies IC
    x25 PLTs x2
    x25 APDs IC
    x26 PLTs (alternating legs) x1
    Merkin ISO Holds to Planks to Pikes (rinse and repeat x3)
    Up position APD with leg extensions and heel walk backs
    Superman
    x25 CDDs IC

    Mosey back to Parking Lot

    COT:

    Announcements: October events including Bottom to Tap 3-Miler, GoRuck, Rugged Manic, and Great Pumpkin Run; The Colonial in April.

    Discussion re Q coverage needs – DK confirming availability to Q next Saturday at GridIron; also need Q at GridIron for 10/17/15.  Signups on Google Sheets under Schedule of F3 website for F3 RVA.

    Prayer concerns – unspoken

    Strong Groh-led prayer concluded the BOM huddle.

    Moleskin:

    The AO expanded this morning with a venture to the High Ground to avoid any turf damage to the football and soccer fields.  Groh, DK, and J’ville – senstive and wise PAX?  Or mud-adverse?  In any event, the High Ground proved to be a solid site for the Beast.

    A Burpee-free workout today (except for DK who self-imposed after he caused a workout disruption by kindly arranging for the gloveless Groh to become gloved).

    It seems that Honey Do and Chum Bucket DoubleDipped because of their affection for PLTs – they were not disappointed (and pushed them out rapidly).

    Coffeteria discussions covered lots of topics but one of the more interesting concerned the variety of dispositions brought by J’Ville to the workouts.  It was observed that J’ville was highly determined today, exhibiting excellent Merkins and CDDs form during the Beast.  There ensued discussion about the “angry J’Ville” (usually reserved for his Qs), the “mellow J’ville” and the intervening degrees of J’villeness.  #JekyllandHyde.

    Colossians 3:23

     

  • No Sunshine Patriots

    Five of the Faithful and posted this morning at the GridIron with Donor Kebab planting the ShovelFlag.  We were joined at halftime by two committed Double-Dippers who, after a solid beat down at DogPile, wanted some more (or, in the case of one, thirsted for the post-workout coffee fellowship).  The PAX got a reprieve from the heavy rain forecast and instead enjoyed a refreshing temperature and a light breeze.  YHC took the Q on the fly so reserve is made for errors and omissions in that which follows.

    THANG:

    Mosey to the front near side of Short Pump Middle School for COP:

    x20 IWs IC
    x20 DQs IC
    x20 SSHs IC
    x20 Seal Jacks IC
    x20 Plank Jacks IC
    x20 Predator Jacks IC
    x20 APDs IC
    x20 Reverse Mountain Climbers IC
    Superman Holds

    Mosey to front of school for Triple Check – Wall Chairs, Planks, and Runs (rinse and repeat for 3 sets)

    Stay on curb for x20 Decline Merkins, x20 Incline Merkins, and x20 Dips OYO (rinse and repeat for 2 sets)
    Carolina Dry Docks OYO to failure

    Mosey to Pillars:

    x25 PLT, All CAPS Protractor, and x25 PLT
    x20 APDs IC
    X20 Reverse Mountain Climbers IC
    x25 PLT, All CAPS Protractor, and x25 PLT
    x20 Squats IC
    x20 Alternating Lunges IC
    Squat Jumps with Pillar Pavilion Roof touch OYO to failure
    x3 Merkin ISOs
    Planks to Pikes (rinse and repeat for 3 sets)
    Pillar Cross Beam dead man hangs to failure (rinse and repeat for 2 sets)

    Slaughter Finisher – x20 Burpees OYO

    Lunge Walk

    Mosey back to ShovelFlag

    COT:

    Announcements:

    Discussion re Q coverage needs – no man is indispensable, every man is equipped to lead.

    Donor Kebab reported on Bottom to Tap 3-Miler on October 17.  DK is the czar on this – see him for detail and commitments.

    GoRuck on October 23 and 24 – Honey Do is the man to speak to about this event.

    Rugged Maniac – talk to Wilson

    Prayer concerns – blessings of wisdom and discernment requested for our children; unspoken concerns acknowledged.

    YHC closed the BOM with prayer.

    Moleskin:

    Solid second posting by London – well done (especially after the disappointing Wahoo showing last night)!  And bring your in town visitors next week as FNGs.  Is there a youth movement afoot at the GridIron?  Great EH by DK!

    Johnsonville must have really liked last week’s Convergence because he was chomping at the bit for a GridIron kickoff (or a pre-game gut-check) a good 20 minutes before 0700.  Though not quite as early, Chum Bucket posted in plenty of time for more good morning pleasantries than generally permitted.

    Conspiracy and Wilson double-dipped and were “exclusive” by partnering up on the PLTs.  That’s good because YHC has observed among the PAX some maneuvering to avoid pairing with Conspiracy given his proclivity for throwing down some “optional” obliques.

    Coffeteria at Daily Grind – Iron sharpens Iron.  Also, the PAX include a couple “go to guys” with exquisite and sensitive spousal gift giving skills.  DK and London: thanks for the show and tell – there may be hope now for my M and the Ms of other PAX who suffer from gift-giving impairment syndrome.

    Stand Firm!

  • Forward Blast – The Convergence at Pouncey Tract Park on September 19, 2015

    Last September 20, twenty-four men posted for the first F3 RVA workout – the GridIron – at Pouncey Tract Park.  For most it was our RedPill Workout.

    Less than a year later: there are F3 RVA workouts each day of the week; there are events where the men of F3 RVA come together as a team and do things a year ago they would have thought not possible; and there exist genuine friendships formed as Iron Sharpens Iron.

    To celebrate this growth, to offer thanks for these blessings, and to embolden our focus on the 3 Fs, we’re coming together this Saturday for a Convergence at Pouncey Tract Park.

    In case you’ve missed the Back Blast Moleskins over the last several weeks, here’s the schedule:

    0600 – DogPile at the GridIron (aka the “DoubleDipper Delight” – no driving required!) – FirstHalf First F for the DoubleDippers!

    0645 – GridIron Pre-Game Gut-Check – “Slaying Giants” – 15 minute look at the leadership of David the Sheepherder – solid Third F!

    0700 – GridIron – SecondHalf First F — All the PAX together for The Convergence!

    0815ish – Coffeteria at the Daily Grind – Second F time!

    Great opportunity for FNGs – have you HeadLocked 1, 2, or more?  If not, do it today.  Press those who resist the EH – the FNGs will appreciate your perseverance when they take the RedPill.

    And don’t forget those brothers who haven’t posted recently – Kotters have done it before and can do it again.  Reach out to them and put a tight EH on them.  They’ll be glad you did.

    For those with DoubleDip phobia, post at the 0645 Pre-Game Gut-Check.  And for those with soccer games, etc. Saturday morning – don’t worry, we’ll still talk about you if you can’t join us at the Coffeteria.

    The Gloom is calling – but the darkest hour precedes the light of day.

     

     

  • Park Anywhere and No Noise Restrictions

    Four of the Faithful posted at the GridIron with Donor Kebab planting the ShovelFlag.  Another glorious morning in the RVA, so much so that six strong men of the DogPile crew dashed over and joined us to make us ten strong for the all important second half.  The West End WildCats youth football season is in full swing resulting in some musical accompaniment to the workout.  This is what we did – reserve made for some omissions and overstatements.

    THANG:

    Set of Jacks:
    x25 Seal Jacks
    x25 Plank Jacks
    x25 Predator Jacks
    x10 Merkin Jacks
    x25 Star Jacks

    x25 Partner Leg Toss
    x10 Burpees Regular

    Mosey to drain caldera towards school front

    Squats and Lunges:

    ISO Squat Hold – 45 seconds
    x25 Regular Squats
    x25 Curtsy Lunges – Left
    x25 Lateral Lunges – Right
    x25 Reverse Lunges w/ High Knee Finish – Right
    x25 Curtsy Lunges – Right
    x25 Lateral Lunges – Left
    x25 Reverse Lunges w/ High Knee Finish – Left
    x25 Squats with Knee Tuck Jumps

    x25 PLTs (rinse and repeat with some obliques)

    Mosey to Upper GridIron

    x10 Burpees Broad Jump
    x25 PLTs

    40s/Lindsey’s – Merkins/LBCs

    x10 Burpees Rotational Jump
    x25 PLTs

    40s/Lindsey’s – Carolina Dry Docks/Mountain Climbers

    10 Minutes of Mary:

    Downward Dog to Half Crab extensions
    x25 PLTs
    x25 Alabama Prom Dates
    Back Bridge Holds
    Superman
    x25 Rosalitas
    x25 PLTs
    Crab Twists
    x25 APDs
    Left arm and right arm Plank Dips

    ISO Squat Hold – One minute
    20 yard Lunge Walk

    Mosey to Parking Lot

    COT:

    Announcements:

    Special one hour of The Punisher this Labor Day Monday – note: 0700 start time.  Coffee afterwards.

    BRR team heading out on Thursday and returning Saturday evening – need a Q at DogPile for that Saturday (September 12) at 0600; Loose Goose on the Q for GridIron that day at 0700 with some Q assistance from Groh.

    Donor Kebab reported on Bottom to Tap 3-Miler on October 17.  DK is the czar on this – see him for detail and commitments.

    Honey Do reported on GoRuck on October 23 and 24 – Honey Do is the man to speak to about this event.

    Convergence and celebration of F3 RVA One Year Anniversary on September 19 – DogPile that day will rendezvouz at Pouncey Tract at 0600 under Toga/Bleeder Q; GridIron pre-game at 0645 -0650 (after DogPile COT) under Parking Lot Pavilion; GridIron kickoff at normal time of 0700 under Johnsonville/Earthworm Q.  Great morning in store for the PAX and ideal time to introduce FNGs to F3.  In lieu of 20 counts we’ll look forward to some testimonies about F3 impacts.

    Ashe being installed as Pastor at Cambridge Baptist Church on September 13 at 1030 service.  Stand Firm.

    Prayer requests were solicited, blessings sought for children returning to school and Ashe’s pastoral calling, and unspoken concerns acknowledged.

    BOM with strong Groh-led prayer of praise and supplication.  Where is our leadership needed this week?

    Moleskin:

    Welcome to Honey Do for his first GridIron!  And glad to have Conspiracy back out at GridIron – reaffirming that there’s a strong demand by the GridIron regulars for a Conspiracy Q with the Ladies!  Another impressive showing by the other 4 DogPile DoubleDippers – Swirly, Chum Bucket, Toga, and Bleeder.  T-Claps.  Sorry you missed the first half leg and glute burn and thanks for keeping the numbers even for PLTs.

    The PAX were in a linear arrangement for the second half – YHC, with a bad left ear, was poorly positioned on the right flank to pick up the MumbleChatter – anything good is worth a comment.

    Coffeteria at Daily Grind – good coffee and better fellowship.  Turnaround – sometimes the elusive signs we seek are at our six, not our front.

    Psalm 116:1-2

  • Spasmodic Activity

    Another beautiful morning at the GridIron greeted 7 of the Faithful.  The Shovel Flag was planted, and the PAX got to work in a contracted AO of about 75 yards for a freestyle ground and pound.

    The Thang:

    10x Burpees – regular OYO
    25x SSHs
    25x DQs
    25x Air Squats
    25x Mountain Climbers
    25x Knee Tuck Jumps OYO

    10x Burpees – Knee Tuck Jump variation OYO
    2 sets of 25x Partner Leg Toss
    25x Dead Cockroaches
    Back Arch hold
    2 sets of 25x Partner Leg Toss

    10x Burpees – Plank Jack variation OYO
    25x Air Squats with ISO hold with arm rotations
    2 sets of 25x Partner Leg Toss
    Protractor Penmanship – ALL CAPS
    25x Russian Twists
    2 sets of 25x Partner Leg Toss
    Protractor Penmanship – lower case
    Protractor Penmanship – ALL CAPS

    10x Burpees – Broad Jump variation OYO
    Planks – Hands to Elbows to Hands to Merkin ISO

    10x Burpees – 180 Jump variation OYO
    A little more than 6 Minutes of Mary – 25x Rosalitas, 25x LBCs, 25x Freddy Mercurys, 25x LBCs, 2x Supermans, 25x Flutter Kicks, and 25x Hello Dollys
    25x Carolina Dry Docks
    Lunge Walk

    10x Burpees – regular OYO

    Tabata Dips

    COT:

    Number-o-rama Burpee free-will style; Name-o-rama with a triple Hate and a double Respect; announcements and prayer concerns, spoke and unspoken.

    September 19 — the Pax are eagerly looking forward to the Convergence at GridIron on September 19 at normal 0700; DoubleDippers are DogPiling under Toga Q at the GridIron at 0600; the lesser Redwoods will pregame GridIron at 0640 for another look at Old Testament leadership lessons.

    Take out prayer of gratitude, expressions of humility, and appeal for guidance.

    Moleskin:-

    Great to have PigSkin back at the GridIron – he’d like to take back to the Queen City the uncommonly pleasant August weather that F3 Richmond has enjoyed.  He also pointed out the “audit trail” we left in the dew of the WildCat GridIron – the impressions are countable and the length of the broad jump portion of the Burpees was rather humbling.  Duly noted – we look forward to your next visit and keeping us accountable!

    The Russian Twist under J’ville’s guardianship continues to entertain the Pax – once he realized that his pop was not suffering a seizure and speaking in tongues, Jolly Rancher broke out in uproarious laughter that broke YHC (and others?) mid-twist.  Feba.

    Nice to have Chum Bucket for the full 60 instead of the 30 that his normal DoubleDip permits; Flip Phone consistently swallowing the RedPill (that may mean a 5 mph pace up the Priest – ouch!); and Groh plans to adopt this morning’s workout for his SUP during his vacation at the Rivah!

    The Gloucester B-Boys had a nice showing during the closing Burpee free-will style that was incorporated into the Number-o-rama – the Pax have under consideration whether CB’s Burpee variation (unnamed, appropriately so) topped his comrade’s Burpee break dance finish.  Who knows what Oyster may have brought …

    Coffeteria at the Daily Grind.

    This is the day the LORD has made; let us rejoice and be glad in it.
    Psalm 118:24 NIV