Author: Earthworm

Another splendid morning at the GridIron as the Pax enjoyed a temperature in the 60s.  We started with 6 of the Faithful and an FNG but added 2 Double Dippers at Half Time to make us 9 strong.  After a quick ambulation to the near WildCat GridIron Goal Post and a disclaimer we got right at it as follows:

The Thang:

Slaughter Starter – 20 Burpees OYO

x25 SSH and x25 Don Quixotes

Mosey to the Track and drop to our 6s at the 50 yard sideline of upper football field – x25 Alabama Prom Dates and Back Bend/Bridge/Arch Holds.

50 yard sideline to sideline – x25 Air Squats, x25 Merkins, x25 Air Squats, and x25 Merkins

Run a lap around track and Planks

50 yard sideline to sideline – x25 Air Squats, x25 Carolina Dry Docks, x25 Air Squats, and x25 Carolina Dry Docks

Lunge, High Skip, Run, High Skip, and Lunge a lap around track and Planks

50 yard sideline to sideline – x25 Air Squats, x25 Merkins, x25 Air Squats, and x25 Merkins

Run a lap around the track and Planks

50 yard sideline to sideline – x25 Air Squats, x25 Carolina Dry Docks, x25 Air Squats, and x25 Carolina Dry Docks

Run a lap around the track

2 sets of x25 Partner Leg Toss

Mosey to WildCat GridIron sideline Grand Stands – Merkin ISOs, Dips Tabata style, and Merkin ISOs

Mosey to lower football field for BlockingSled drive blocking

Mosey back to Parking Lot.

COT

Announcements – F3 RVA celebrates its 1 year anniversary on September 20, 2015 – GridIron calling for convergence on September 19 at Pouncey Tract.  All Pax posting challenge and FNG emphasis – the expectations are high that we will exceed the 24 RedWoods who posted at the inaugural RVA F3.  Wilson taking lead in coordinating with the Giant Killing Pax at DogPile.

Prayer concerns – spoken concerns for a parent, a spouse, and a brother; unspoken concerns acknowledged; gratitude offered.

BOM – strong, real strong, prayer offered by Groh to take out the Pax with a powerful sense of God’s blessings and a renewed commitment to our call to leadership in our homes, communities, and workplaces.

Moleskin

A lot of Respect with 4 half-Centenarians posting this morning.

Welcome back to Newman and a warm welcome to Ashe who finally succumbed to months and months of firm EHing – nice showing by both of these men this morning.  They took the RedPill and they liked it.  Nice to have a pastor among the Pax, Ashe.

And welcome, also, to Aisle 5 who Double Dipped for his virgin GridIron posting.  Well done and remember Veteran Double Dipper Wilson’s sage advice – the hardest part of the Double Dip is getting out of the car at Pouncey Tract.  Aye.

Epic MumbleChatter from Jolly Rancher who displayed searing disdain for his father’s brief pause during the Slaughter Starter and incessantly suggested that sprints Tabata style might achieve a bona fide BeatDown.  J’Ville had his revenge when he ran down his fleet-footed offspring on the track.

FlipPhone put in some impressive track work and exercised sound discretion in opting for some ground and pound sideline work while the rest of the Pax hit the BlockingSled – no back injuries among the Pax today!

Groh seemed disappointed that YHC lost his way and never got to the Pillars.  Maybe next time …

Discussion ensued concerning Brain Tumor’s Q on Thursday at 45 Minutes of Mary – ouch.

All 9 of the Pax regrouped for Coffeteria at the Daily Grind and enjoyed some solid second F.  Onward and Upward – Excelsior!

Proverbs 27:17

Five of the Faithful posted with Johnsonville raising the splendid new GridIron ShovelFlag. Three DoubleDippers emerged from a TrailRun and joined us at Halftime.  The morning was glorious – 65 degrees and negligible humidity at KickOff.  The Pax elected to receive and the offense went like this:

The Thang:

x25 SSH, x25 Don Quixotes, x25 Imperial Walkers, x25 Mountain Climbers, x25 Alabama Prom Dates, x25 Left Side Plank Dips, and x25 Right Side Plank Dips

Mosey to WildCat football field stands for x25 Weezey Jeffersons

Mosey to lower football field for x25 Partner Leg Toss (odd man squats), sideline to sideline 11s – Burpees (10, 9, 8, 7, 6, 5, 4, 3, 2, and 1) and Squats (1, 2, 3, 4, 5, 6, 7, 8, 9, and 10), BlockingSled – drive blocking

Mosey to Pillars for 2 sets of x25 PLT, Al Gores or Seated Chairs, Pillar Cross Beam Hangs, 2 sets of x25 PLT, and Al Gores or Seated Chairs

Mosey through Pillars to Center Courtyard for 40s – Merkins (30, 25, 20, 15, and 10) and LBCs (10, 15, 20, 25, and 30), Ring of Fire ISOs – holds at bottom of Merkins, and 2 sets of x25 PLT

Mosey back through Pillars for Pillar Cross Beam Hangs

Mosey to lower football field for BlockingSled – drive blocking and x25 PLT

Mosey back to ShovelFlag

COT:

Announcements – (1) TYA (#MVP) has got the Q for GridIron on August 1!  (2) F3 RVA celebrates its 1 year anniversary on September 20, 2015 – GridIron calling for convergence on September 19 at Pouncey Tract – all Pax posting challenge and FNG emphasis.

Prayer concerns – spoken concerns for parents, children, and employment; unspoken concerns acknowledged.

BOM – strong prayer of thanksgiving and supplication offered by Groh – gratitude expressed for blessings and request made for strength and courage to be better men, husbands, fathers, neighbors, and citizens.

Moleskin:

After an OpeningDrive that was punctuated with some yawns (Three and Out).  But things got better, quickly.

Cousteau put up an impressive ground game through the 11s with FlipPhone being the second leading ground gainer.

And though he may be a soccer coach, Cousteau demonstrated a strong drive blocking technique on the BlockingSled – former JMU kicker “Being Sebastian Janikowski.”

Note to GridIron Pax: like game film, the 2-man BlockingSled doesn’t lie – if the sled is turning left the guy on the right is doing the work.

Nice dose of core work at the Pillars with the PLT sets – the OpeningDrive’s yawns were displaced by low-throated vocal expressions that were tame compared to the grunts expelled by certain of the Pax (“Being Monica Seles”) during the Merkin portion of the 40s.  ChumBucket and Swirly endured long planks waiting on the rest of the Pax to complete the 40s – they were rewarded with a highly dysfunctional ISO set of Merkin bottom holds during which YHC botched his count every time.

Apparently anticipating MonkeyRolls/GrassDrills, Swirly and Bleeder seemed pleased with the introduction of the BlockingSled to the AO.  Several of the Pax, though, seemed to prefer riding the sled and barking the snap count – “donning the RedPinny.”

There was advance notice of a Wilson DoubleDip – NoShow.  Rumor had it that high altitude spirits on Friday don’t mix well with the DogPile.  Feba!

Six of the PAX enjoined the 2ndF at the Daily Grind – lots of discussion about BRR planning – glad to have TYA and Bleeder as Logistics Corps leaders – Sustinendum Victoriam.

This is the day the Lord has made; we will rejoice and be glad in it.  Psalm 118:24

Five of the PAX, including a DoubleDipper, gathered at the GridIron in the rainy and refreshingly cool Gloom.  In light of the recent F3 RVA emphasis on running it seemed appropriate to audible to a ground and pound. So the PAX hit the dirt as follows:

The Thang:

COP (1st half):  Five six minute sets of x10 Burpees, Merkin ISOs with intervening regular and side planks, and core medleys (eg. x25 Dead Bugs, x50 LBCs, x25 Dead Bugs Erectus, x25 Alabama Prom Dates, etc.) with some random slow deep squats, deep squat ISOs, and Downward Dog based stretches adding flavor to the playbook.

Mosey over to Pillars for x25 SSHs, x25 Don Quixotes, and x25 Partner Leg Tosses.

COP (2nd half): Four six minute sets of x10 Burpees, Merkin ISOs with intervening regular and side planks, and core medleys (eg. x25 Dead Bugs, x50 LBCs, x25 Rosalitas, Protractor Penmanship, x25 Alabama Prom Dates, etc.) with some random x25 Carolina Dry Docks, Carolina Dry Dock ISO, Dips and Dips ISO, and Al Gores adding some change of pace to the ground game.

Lunge Walk and then mosey back to parking lot

COP (OT):  x5 Burpees – “wave” style; Merkin ISO finale

COT:

Announcements – (1) Earthworm and Johnsonville out of town August 1 – GridIron will need a Q that day; (2) F3 RVA celebrates its 1 year anniversary on September 20, 2015 – GridIron calling for convergence on September 19 at Pouncey Tract – all Pax posting challenge (and perfect “bring an FNG” time)!

Prayer concerns – spoken – father and family, friend, and coach – and unspoken.

BOM – collaborative prayer – the Pax expressed gratitude and thanksgiving, and appealed to the Great Physician for healing and peace amidst the storms.

Moleskin:  A fair bit of blood and saliva DNA was deposited at the 63 minute GirdIron this morning.  Certain of the PAX – those suffering from sensitive knee skin syndrome – prefer grass over asphalt – suggestion: man up or next time bring cushioned knee pads.

Unlike the grass-loving J’Ville and Loose Goose, Lugnut expressed ambivalence on the turf versus tarmac issue; he did confess, though, to enjoying the restfulness of moseys and runs.  YHC prefers slow countdowns.

Who didn’t achieve a quiver on the Merkin ISOs?  Just a little?  And was J’ville the only one who marked his ISO hold with a puddle of drool?  Loose Goose would know as he demonstrated exemplary form in his holds at the Merkin bottom – chin up and NSA eyes on (Conspiracy would be proud).

Brain Tumor Q’d the DogPile beat down that reportedly included a Merkin smokefest – he was primed for the Merkins ISOs after dashing over to double dip at GridIron for the 2nd Half.  TClaps!

Two of the PAX enjoined the 2ndF at the Daily Grind – probably planned a run-centric beat down under J’ville’s Q next Saturday.

Philippians 4:8

 

Two of the Faithful and one FNG posted this morning at the GridIron with Donor Kebab planting the ShovelFlag.  Spirits were high as the PAX were treated to a pleasant temperature, a light rain, and a spongy turf.  Weather postponing the cricketers’ match was just right for the PAX.

THANG:

Mosey to and around the far side of Short Pump Middle School to the Pillars.

Triangulate for X25 SSHs, X25 Don Quixotes, and Downward Dog to Half Crab stretches.

Ground and Pound at the Pillars:

Nine sets of chest/arms (assortment of Merkins, Carolina Dry Docks, and Dips X25 per), legs (assortment of Deep Squats, Lunges, and IW Squats X25 per, and Peoples Chairs and Al Gores), and core (Rosalitas, Dollies, LBCs, Flutter Kicks, and Freddy Mercurys X25 per, Protactor Penmanship and Box Cutters, and Glute Ham Walks) interspersed with some planks to Downward Dogs, two sets of X10 Burpees, and a set of X25 Partner Leg Tosses.

Pillar Slalom to end of Pillars followed by quick X25 SSHs and 75 yard lunge walk

Mosey back to Parking Lot Pavillion for 90 seconds of Dips Tabata style.

COT:

Quick count and naming of the FNG followed by announcements, including mention of need for F3 Richmond IT to be coordinated with SuperMan – talk to Loose Goose for more information and explanation of need.  Prayer requests were solicited and concerns shared.  Closing prayer of gratitude and thanksgiving.

Moleskin:

Welcome to Cabbage Patch from Philly’s Main Line in RVA visiting his brother-in-law DK and family – strong first posting in the Gloom.  Real glad to have DK and Cabbage Patch post – YHC, knowing that other GridIron regulars were expected absentees – anticipated a possible “dancing with himself” and a BackBlast involving a doppelganger.  DK demonstrated consistently fine Merkin form throughout the Ground and Pound – impressive.  Even less running (virtually none) than usual under YHC’s Q – a strained TFL on right hip limited the running.  Relief knowing that Johnsonville’s “forced march” north to “somewhere in Pennsylvania” was “only” Stroudsburg, not Scranton or Erie.  All direct routes between the NE and RVA are through NOVA (“navigating Scylla and Charybdis”); J’Ville reports he is returning home via the route of the Scotch-Irish down the Shenandoah Valley.  FEBA!

1 Corinthians 16:13

 

Six strong at the GridIron, three sporting red shirts and three sporting black shirts (one of which was apparently well-worn if not a bit tight); all eager to get stronger with the “encouragement” of the PAX.

THANG:

Mosey to the Track and post up on the Field Events venue for:

X25 SSHs, X25 Imperial Walkers, X25 Deep Squats, and X25 Don Quixotes.

COP:

Mosey across Track and up to Higher Ground between Track and Pouncey Tract Road for:

10 Minutes of Burpees followed by

“experimental” Downward Dog to Half Crab stretch and Glute-Ham Walks

Mosey back to Track for:

100 yards of lunges, butt kicks, etc.

100 yard sprint, 20 count recover, and 100 yard sprint.

Walking 30 count and 220 yard single file J’Ville “less than a sprint”

Hand-off to Loose Goose

Mosey to Center Field outside the fence of the front Diamond for:

Lt. Dans – partner up in three pairs (one red short and one black shirt per pair) – one man runs up the hill for one Deep Squat at top and four Alternating Lunges and then runs back down while partner holds an Al Gore pose at bottom of hill and then switch – rinse and repeat X4 with alternating back pedal runs up the hill.

Mosey to front of Short Pump Middle School for:

Triple Check – two teams of three PAX each for Peoples Chair, Plank, and Runs X2

Mosey to portable stands on edge of Lower GridIron with “optional” diversion/refreshment through the activated irrigation system for:

Four minutes of Dips Tabata style

Mosey to middle of Lower GridIron for:

Four Minutes of Mary

Mosey back to Parking Lot and belatedly planted ShovelFlag.

COT:
The usual with count, names, and announcements.  Discussion ensued concerning growing the Third F and building on the 8 week PreGame lessons of Old Testament leadership.  Loose Goose, inspired by his recent F3 posting at an AO in SC, invited prayer requests and the PAX responded enthusiastically.  We concluded with a prayer expressing both our spoken and unspoken concerns, knowing with confidence that amidst the storms of life, the sanctuary offered by the Almighty is inviolable.  Coffee at the Daily Grind followed.

Moleskin:

Last week’s FNG, Flip Phone, showed the PAX that he’s more than an accomplished hiker with a strong sophomore posting today.  Always glad to have Chum Bucket with us even if the GridIron is his SafeHarbor for an awakening too late for the DogPile.  Turning 40 has been good for Groh – stronger and faster every week.  Loose Goose enjoyed his Homecoming at the GridIron and provided his steady leadership with his second half Q.  Johnsonville received some BroLove from one of the red shirters who noted his upper torso growth on fine display in his new snug fitting MudGear F3 GridIron shirt.  No major hiccups in Earthworm’s first half Q though his second half performance was compromised by a right hiker’s hip malfunction and a genuine concern for his law partner, J’Ville, whose M has tasked him to transport his budding Olga Korbut to a skills camp “somewhere in Pennsylvania.”  There was consensus that Harrisburg and back in a day was easily done – certainly a whole lot less daunting than a Scranton (or Erie) round trip.  FEBA!

Psalm 4:8

Our circles were triangles this morning with 3 of the Faithful posting for a rugged ground-based workout at the #GridIron.  The triangles were strong …

THANG:

Mosey to the Pillars with X25 SSHs, X25 Imperial Walkers, and X25 Don Quixotes in transit.

COP:

10 Minutes of Burpees:

X25 Partner Leg Tosses, X25 Deep Squats, X25 PLTs, X25 DSs, X25 PLTs, X25 DSs, X25 PLTs, and X25 DSs

Mosey through Pillars with 2 one minute People’s Chairs

Work the Pillars — man up to the Pillars for ground work (few of exercises are “best recollection” and order slightly off but sequence was upper body, core, and core, rinse and repeat X7 plus 1):
X25 Merkins
J’Ville Protractors
X25 LBCs — Bear Crawl advance
X25 Carolina Dry Docks
X25 Rosalitas
X25 Dollys — Bear Crawl advance
X25 Merkins
X25 Donkey Kicks
X25 Dead Bugs — Bear Crawl advance
X25 Carolina Dry Docks
X25 Donkey Kicks
X25 Alabama Prom Dates — Bear Crawl advance
X25 Merkins
J’Ville Pillar grab and squat
X25 LBCs — Bear Crawl advance
X25 Carolina Dry Docks
J’Ville Yoga like stretching
X25 Alabama Prom Dates — Bear Crawl advance
X25 Merkins
X25 Freddy Mercury’s
x25 LBCs
X25 Carolina Dry Docks

Pillar Slalom Run and Mosey back to parking lot with X25 SSHs in transit

COT:
The usual fare followed by rapid-fire announcements (early soccer games) and closing prayer of praise and thanksgiving.

Moleskin:
Consensus is that Groh is prepared to Q – TClaps!!!

Not much mumble-chatter, more gasps. People’s Chair and Pillar “grab and squat” permitted musings concerning favorite book quotes, natural wonders, and man-made wonders. Some relief when one of the PAX referenced his birthday-suited #M as his favorite natural wonder.

The Double-Dippers were missed. Wilson promises a posting next week under J’Ville Q. YHC conveniently hiking AT (GA into NC) next Saturday and sincerely laments that he will miss J’Ville’s affection for #RunFests.

Proverbs 21:31

The GridIron welcomed an FNG this morning making the PAX 4 strong on a beautiful and breezy morning in the far West End.

The Thang

Mosey from parking lot to the field events venue at the track.

COP

30x SSHs, 30x Don Q’s, 30x IWs, 30x Merkins, 30x Alabama Prom Dates, 30x LBCs, and 30x Slow Deep Squats

Mosey to track:

Lap 1 – 7 to 10 Burpees and advance 40 yards – 11x

Lap 2 – lunge walk, high skips, 220 yard sprint

Lap 3 – lunge walk, high skips, 100 yard sprint, and lunge walk

Lap 4 – high steps, 100 yard sprint, lunge walk, karaoke left, and karaoke right

Mosey to field events venue:

2 sets of 20x Partner Leg Toss

30x Rosalitas, 30x LBCs, and 30x APDs

2 sets of 20x PLT

30x Dollys, 30 LBCs, and 30 APDs

1 set of 20x PLT

Mosey back to parking lot

COT

Welcome to Coyote who along with Groh (TClaps for aging out of the “hate” this week) reduced the average age of the PAX today despite the best efforts of TYA and YHC – still a demographic trend to “respect.”

Brief discussion on the BRR – more details to come from TYA.

Closing with a prayer of acknowledgement and gratitude, the PAX departed the AO better equipped to be the leaders we’re called to be.

Moleskin

TYA’s SSHs may be disjointed but his cadence calls from the bullpen were spot on.  TClaps!

Some mumble chatter on the track concerning youthful mile times – #GloryDaze.  Also, Groh seemed to be expecting more #GroundWork and TYA was seemingly desirous of the #Pillars.  Instead there was less of the former and none of the latter – next time under YHC’s Q.

Coyote had no problem with this morning’s assortment of #AcmeProducts – where’s Road Runner and his “Beep Beep” when we need it?

Note to GridIron Qs – the AO’s sprinkler system is on a new timer.

Titus 1:7-11

After the 0640 PreGame, four of the PAX were fully prepared to put in some work at the GridIron. All were eager to hit the ground running, but YHC mixed things up a bit. The PAX hit the ground … but then pretty much stayed there for the next hour. Pure courtesy, of course, as there was genuine concern that our faithful DogPile Double-Dippers might otherwise endure another week of trying to locate us at our expansive playground. Success was achieved as we added 2 Double-Dippers at the mid-way point.  So here’s how it went:

The Thang:

COP: X25 SSHs, X25 Rosalitas, X25 Dollys, X25 LBCs, X25 Don Quixotes,
X25 Imperial Walkers (virgin cadence by Cheetah!), X25 Merkins, X25 Partner Leg Throws (“PLTs” f/k/a Prisoner Leg Push Downs), X25 Merkins, X25 PLTs,
X25 Merkins, X25 PLTs, X25 Merkins, X25 PLTs

Mosey over to Pouncey Tract Park paved loop and to the picnic tables under the pavilion.

COP (approximate description follows, and almost certainly out of order):

Dips – rapid fire, 4 sets of X25
X25 Rosalitas, X25 Dollys, X25 LBCs
X25 Merkins (OYO)
Dips – rapid fire, 4 sets of X25
X25 Rosalitas, X25 Dollys, X25 LBCs
X25 Merkins (OYO)
Dips – rapid fire, 4 sets of X25
X25 Rosalitas, X25 Dollys, X25 LBCs
X25 Merkins (OYO)
X25 LBCs, X25 Dead Bugs, X25 Alabama Prom Dates, X25 LBCs, X25 Dead Bugs, X25 Merkins/Carolina Dry Docks (OYO)
Four sets of X25 Partner Leg Throws
Dips – rapid fire, 4 sets of X25

Mosey to side walk area adjacent to parking lot

Four sets of X25 Partner Leg Throws and spill over into parking lot.

COT:
It was observed that the 3rd F initiative now in its fifth week, and positive discussion ensued.  YHC Qed the 0640 PreGame on leadership lessons of Solomon and Johnsonville shared a couple of his takeaways – effective leaders must seek wisdom, including that which comes from sage colleagues; and they must be vigilant at all times (no guard dropping); that wealth and prosperity may be a byproduct of successful leadership, but certainly not the purpose.

Moleskin:
The usual fare with announcements and encouragements. Again, some DogPile Double-Dippers (Conspiracy and Wilson) posting to the GridIron – TClaps

Return posting by Groh – TClaps for some solid work.

It was observed that there was more hip muscle stretching than normal among the PAX.  Note to Brain Tumor: not enough Alabama Prom Dates.

Despite the Diaspora, two of the PAX enjoined the standard excellent 2ndF at the Daily Grind.