Author: Johnsonville

  • Hot Potato Q at Gridiron

    Five of the faithful and two Kotters posted on a glorious pre-spring morning at Gridiron. Johnsonville took the Q as leadoff hitter, and this is how that went down (more or less):

    THANG:

    Warmup with ssh, merkins, imperial walkers, and LBCs

    Mosey up to track.

    10 burpee broad jumps along track. Hillbillies in cadence
    10 burpee broad jumps along track. don quiote in cadence
    10 burpee broad jumps along track. 25x pole smokers
    10 burpee broad jumps along track. Run 1/4 mile around track OYO.
    10 burpee broad jumps along track. arm circles in cadence

    Next in the Q batting order was Chum Bucket. He had us Mosey to intersection of bus drive and main road.

    Line up on sidewalk square. Do 10 box cutters OYO. Move to next available sidewalk square. Do 10 flutter kicks OYO. Move to next available sidewalk square. Do 10 squats OYO. Move to next available sidewalk square. Repeat.

    When PAX reached the soccer field, Q called audible change in exercises. Alabama prom dates, Carolina Drydocks, American hammers. Keep moving along sidewalk to front of school.

    White Deer was day’s final Q. He had us mosey back to parking lot near VSF. Grab kettlebell for ~20 min pure kettlebell routine, including, canoe/boats, squat presses, situp presses, lawnmower starts (aka crabpot pulls), halos, figure-eights, kettlebell passes in circle.

    COT / Coffeeteria

    MOLESKIN:

    We were glad to have Tricycle back. He had set expectations very low the prior week, so when he showed up, it was a pleasant surprise. Speaking of surprises, Attila reappeared after months of basking in fartsack glory. As expected, WhiteDeer layed into him verbally until about 15 min. into the thang (when WhiteDeer got too fatigued to keep up the barrage).

    The even-bigger surprise was Jeter’s reappearance. Jeter had not posted for about 20 months. Jeter inquired about weekday workouts in the west end. We directed him to CM, but also offered to help support another weekday workout in the west end if he could gather some numbers.

    Thank you for giving me a chance to lead. Jville

  • Tricycle Rides Again

    Four of the faithful and one Kotter posted on a perfect morning in the western reaches of RVA. Johnsonville (YHC) planted a VSF and took Q, and this is how things went, more or less:

    COP warmup: SSH, don quiote, imperial walkers, LBCs

    Mosey to other side of parking lot continuing warmup: hillbillies, dancing hillbillies, regular Alabama prom dates, single leg Alabama prom dates, single leg Alabama prom dates (other leg).

    Elevens with burpees and Lt. Dans

    Mosey over to concession stand building. Partner up. 1 partner does balls to wall, the other waiter carries kettlebell to far end of parking lot and back. Repeat replacing balls to wall with donkey kicks. Repeat replacing donkey kicks with rotating wall planks.

    Mosey across the gridiron to the bus drive. 200m sprint up drive to main road.

    Pocahantas sequence down bus drive. That is, PAX lines up shoulder to shoulder in plank with hands on curb. Plank walk along curb. Once last man in line does 5 plank walks, he gets up and runs to the front. Continue until all pax has run to the front. Repeat with plank walks the other direction. Repeat with bear crawl. Repeat with lunges. Repeat with feet first crab walks.

    Mosey to grassy area in front of school. Ring of Fire x 2.

    Mosey back to VSF. 3 munites of Mary.

    MOLESKIN:

    Welcome back to F3, Tricycle! We are glad you came out. In keeping with GridIron tradition, there was not much running this morning at GridIron. We did do a few mosies and single 200m “repeat” along the bus drive. Earthworm rocked the single 200m “repeat”, finishing first among fierce competition.

    On several occasions, Earthworm showed substantial aversion to grassy areas due to risk of rolling in dog poop. Being an accommodating guy, YHC relocated the elevens from the grassy hill over to the asphalt parking lot. YHC did, however, tell the story of TYA rolling around in dog poop one morning in Windsor Farms. YHC did not agree to relocate the ring of fire off of the grass, but Earthworm did require that we check the grass very very carefully before he ventured out upon it.

    All joined in coffeeteria at Einstein’s afterward.

    Thank you for permitting me to lead. Jville

  • Some Things are Better Left Unsaid

    Nine redwoods posted at Source of Truth this morning for some physical work. Johnsonville (YHC) planted a VSF and took the Q. This is how it went down, more or less:

    THANG:

    COP warmup with 30x SSH, 30x imperial walkers, 25x don quiotes, 25x freddie mercs, 30x front arm circles, 30x back arm circles, 10x large arm circles each direction.

    Mosey to nearest school entrance with 4 kettlebells for later. Plank sequence. COP 8 count body builder burpees pan pax.

    Mosey around to front entrance of school. COP with merican ciabattas.

    Mosey around to main entrance of school (inexplicably around back). Box jump ciabattas on steps and side walls. Donkey kicks ciabattas against brick wall.

    Mosey around to basketball courts. Plank walk ciabattas back and forth along lane lines. Crab walk along length of basketball court. Reverse crab walk back.

    Mosey to front of school for what was intended to be a classic triple play including wall sit, kettlebell swings, and a run about 200m each round. Unfortunately, YHC ran out of time after the 2nd round. Thus, sequence is more accurately referred to as a “triple double.”

    COT with YHC taking us out.

    MOLESKIN:

    It was ciabatta day at SOT with very little running (other than routine moseys to get around the AO). YHC has been working through lower ITB problems, so no repeats or sprints were required today. KevinBacon (McRib) got in his 1 mi. pre-game run on the track prior to our ciabatta-fest,

    After the arm-circles, someone mentioned that they were glad no mericans had been thrown into the mix. Oops. We went directly into body builder burpess, followed a round of merican chiabatta. F3 Tip of the Day — It is generally ok to think those thoughts, just make sure you don’t verbalize them.

    Gumbo was shredding the box jumps. YHC was able to sync up with him for a few rounds, but it was too much for all 8 ciabatta rounds.

    We threw in a little bit of kettlebell work this morning but ran out of time. Circus Maximus has been well attended lately, but there is room for more. Many of us have extra loaner kettlebells. Come check it out!

    Thanks for giving me the opportunity to lead this morning.

    Jville

  • Kettlebell Deck of Death at CircusMaximuis

    Ten towering redwoods posted to CircusMaxims this morning with kettlebells in hand, two of which are F3 veterans but newcomers to CircusMaximus. It was wet and warm out, but not raining. Johnsonville (YHC) took the Q, and this is how it went down, more or less.

    speedy warmup: ssh, scissor lunges, arm circles

    Deck of Death —

    Aces — 50 mountain climbers or 50 LBCs (amended after 2 rounds to 100 LBCs since 50 mountain climbers is 300% harder than Lame-O LBCs)
    Hearts (garden variety) — Merkin (kettlebell) Row
    Hearts (face cards) — 10 plank walks with jump
    Diamonds (garden variety) — Single Arm Swings (1 per arm per value on card)
    Diamonds (face cards) — 10 burpees
    Spades (garden variety) — Goblet Kettlebell Squat Press
    Spades (face cards) — 10 jump lunges
    Clubs (garden variety) — Sit up with Kettlebell Press
    clubs (face cards) — 10 crab cakes

    It is hard to get through a deck in 45 minutes. Thus, we had almost no downtime.

    For some reason, we only did 10 crab cakes. I know there were 52 cards, so we must of doubled or tripled up on some other things. Q’s brain don’t function too good sometimes.

    Rosie finished many sequences first even though he was swinging a big KB… show-off. Offshore had flashing lights on his shoes (psychedelic man) and a brand spanking new Christmas-gift-looking gray kettlebell. He and KevinBacon are the CircusMaximus newcomers. They rocked it, and it was great having them out (if for no other reason, so Offshore can optimize some processes and other shi** and so KevinBacon can keep you up to speed on the status of your past classmates and distant relatives).

    HoneyDo quietly took care of business, and had to roll immediately after. Gumbo seemed to want more mericans than was on order. WhiteDeer appeared quiet to YHC (who was fairly busy trying to flip cards and translate them into exercises); others say he was his normal chatty self. Stay gold, Ponyboy.

    FlipPhone arrived late, but that is ok since he came from ChurchHill. Earthworm was with us, but did an alternative exercise for nearly everything. That is better than an FS.

    YHC faced a verbal assault when be tried to describe what cards signified what exercises. Apparently, this PAX does not accept any level of complexity. YHC stopped to allow the assault to subside, and DK hilariously asked if YHC was having a “Wilson moment.” Those who have seen Wilson react to unexpected events during a Q know what that means… Anyhoo, it was quite funny and delivered with DK’s lightning-fast wit. We do love you, Wilson.

    It was hard to follow Toga’s Q from the prior week, where here brought out a mixture of jiu jitsu, acrobatics, and Michelangelo painting The Last Judgment. But, I did what I could. Thanks for permitting me to lead — it was a pleasure.

    Jville

  • First Annual Christmas Treasure Hunt at #GridIron

    Fourteen (14) towering redwoods and two (2) FNGs overcame well-founded objections from moms and posted at #GridIron for the First Annual Christmas Treasure Hunt. The weather left much to be desired, the temperature hovering around 37F and rain falling relentlessly. Johnsonville took Q, and this is how the Treasure Hunt went:

    CHRISTMAS EVE THANG:
    Warmup (24x ssh, 24x don quiotes, 10x mercans, 40x arm circles)

    YHC informed the pax that earlier that morning, he had spotted and apprehended a wary Christmas elf. The elf told YHC that a stash of cupcakes was hidden somewhere in the AO. The elf could not tell YHC where the cupcakes were hidden, but said there was a clue somewhere near an old wooden bridge.

    The pax mosied to the wooden bridge leading to the beach volleyball courts and were thrilled to find a clue. After some exercises, that clue led to another, which (after some exercises) led to another, etc. The following was the succession of clues and exercises:

    Clue #1: Do 10 squats together in perfect cadence to reveal Clue #1
    This bridge is here to cross the wet lands; maybe you should look amongst the white sands. (mosey to volleyball court)

    Clue #2: See who can bear crawl and crab walk the farthest across the sands to reveal Clue #2
    Rudolf’s nose glows red like a jewel, but the next clue is near an old house made for school. (mosey to old schoolhouse)

    Clue #3: Do 10 burpees on your own, then reveal Clue #3
    You may dance, and you may strut, but you should go check a nearby small hut (mosey to park shelter)

    Clue #4: Step up on the benches 100 times each to reveal Clue #4
    Now, Dasher! now, Dancer! now Prancer and Vixen, a swing-set is where I like to hide tricks-in (mosey to playground)

    Clue #5: Plank sequence; repeat to reveal Clue #5
    On, Comet! on, Cupid! on, Donner and Blitzen, check around bin folks put trash in (mosey to trash bin adjacent to parking lot)

    Clue #6: Dance in cadence like crazy hillbillies, then reveal Clue #6
    Now dash away! dash away! dash away all, to the 50 yard line of the field for football (mosey to center of football field)

    Clue #7: Bunny hop across the field; lunge back to reveal Clue #7
    As leaves that before the wild hurricane fly, look up at the place where runners pass by (mosey up to track)

    Clue #8: Run around the track 1 time to reveal Clue #8
    Down the chimney St. Nicholas came with a bound, but you should check ‘neath the bleachers inside the round. (mosey to bleachers on far side of track)

    Clue #9: Do 20 crabcakes in cadence to reveal Clue #9
    St. Nick is chubby and plump, a right jolly old elf, a flagpole may help mark a clue for yourself (mosey to center flagpole in front of school)

    Clue #10: Do 40 mercans on your own resting when necessary
    Happy Christmas to all, and to all a good night, check the bushes nearby for cupcakes delight

    While 2.0’s dined on cupcakes, the dads did a mercan ladder from 10 down to 1.
    Mosey to VSF for COT with Earthworm speaking about the symbolic meaning of candy canes and Attila taking us out.

    MOLESKIN:

    It is hard to imagine worse weather for this kind of event. I am glad folks came out. I hope everyone had fun and took a long, warm shower afterward.

    A number of funny things happened. While setting up the clues in the morning darkness, Earthworm lost clue #6. Fortunately, one of the 2.0s found clue #6 while in route to find clue #4. YHC was able to step away and set clue #6, thus preserving the Treasure Hunt’s unbroken chain.

    While doing hillbillies, YHC’s 13 year old daughter, Snolfin, appeared slightly embarresed by YHC’s dancing style. I am a pretty sensative guy, so it may just have been my imagination….

    While running the track to reveal to reveal clue #8, Emmy Lou Hoo spotted clue #9 beneath the bleachers. She dutifully retrieved clue #9 and brought it back to clue #8’s home base. Fortunately, we were able to gloss over that break in the chain.

    After completing the Treasure Hunt, which covered much of our large AO, Earthworm realized that he had lost his keys somewhere along the way. The PAX split up to form search parties. Fortunately, the keys were located on the site of the bearcrawls/crabwalks near beach volleyball.

    Thank you for permitting me to lead this morning. Have a blessed and merry Christmas! Respectfully, Johnsonville

    Every good thing given and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shifting shadow. James 1:17

  • Update to Preblast: Holiday Treasure Hunt — 0700 Tomorrow!

    There will be a Holiday Treasure Hunt at the 2.0 friendly workout at #GridIron. The clues are all sealed in baggies with candy canes and ready to be hidden around the AO. The trail will lead to a hidden stash of cupcakes. Mmmm. Dress ’em up warm and dry.

    Johnsonville

  • Preblast: 2.0 Friendly Workout 0700 12/24

    We will host a 2.0 friendly workout on Christmas Eve at #GridIron. Mrs. Earthworm is supplying us with candy canes, and there may be other special treats for the PAX, such as mercans, cupcakes, bear crawls, and squats Merry Christmas! Jville

  • Tres Amigos Climb the Stairway to Twin-Team Heaven

    Two towering Redwoods and YHC gathered at Bettie Weaver ES in the comfortable early darkness. Johnsonville planted a SF and took the Q. This is how it went down, more or less:

    THANG:

    Mosey out to James River Road and take a left toward JR HS. Turn left in front of JR HS and head back toward the football and baseball fields. Mosey around that loop counterclockwise to the intersection with Robious Road. Wave to Gumbo, who was almost certainly snug in his cozy FS.

    Head east along Robious Road, crossing over to the cul-de-sac at the terminus of Twin Team Lane. Triangle up for a brief warmup, including ssh, don quiote, reverse pole smokers.

    Stairway to Twin-Team Heaven — 1 F3 count jump squat, ascend to the top of Twin Team Road (looks ~1/2 mile on paper), do 1 burpee, return, plank sequence. Rinse and repeat 4x in all increasing the counts for jump squats and burpess.

    Triangle up for merkins and LBCs. Mosey back to SF.

    COT with Rosie taking us out.

    MOLESKIN:

    Rosie was consistently and comfortably the hill-run leader. McRib and I went along at similar speeds to one another, with McRib ascending first on legs 1 & 4.

    The hill is so steep and painful that the burpees feel like a comfortable rest. Next time I run a Stairway to Twin-Team Heaven, I will probably cut the hill down to its steepest segment and increase the jump squats and burpees.

    I gave Gumbo a poke above in jest. He has been under the weather, and we look forward to his return.

    As we concluded with a COT, the skies opened. It was nice to get it done early today.

    I will close by paraphrasing what David Dwight, my pastor (http://hopecentral.com/), pointed out in his sermon yesterday (who, I believe, was himself paraphrasing C.S. Lewis):

    Humble men do not think less of themselves; they think of themselves less.

    Great job men!

  • Triple Triple Check with Ample Shoulder Burn

    Five Redwoods posted to CircusMaximus with kettlebells in hand on a comfortable late-autumn morning. Johnsonville (YHC) planted a VSF, gave a disclaimer (even though each of the Redwoods had posted to countless F3 gloom-fests), and organized the pain-fest. This is how it went down, more or less:

    the THANG —

    Warmup with ssh, don quiote, reverse PLTs, arm circles (small front, small back, big front, big back), scap merkins, perhaps more (I forget….).

    Short mosey to the large brick wall constituting the north side of the school.

    Triple Check #1:
    Part A — waiter carry across parking lot and back.
    Part B — rolling wall plank
    Part C — merkin row
    Rinse and repeat x3

    Plank sequence. Mosey to lighted load/unload area inside pillars.

    Triple Check #2:
    Part A — death crawl (bear with kettlebell), bear crawl, and/or crab walk part-way down pillers and back)
    Part B — reverse PLT
    Part C — WWII sit-up with kettlebell press at top
    Rinse and repeat x3

    Plank sequence. Mosey down sidewalk to opposite end of pillars.

    Triple Check #3:
    Part A — 10 burpees
    Part B — single arm kettlebell swing
    Part C — squat with kettlebell press at top
    Rinse and repeat x3

    COT with Attila taking us out

    the MOLESKIN:

    Today was a shoulder burn (as any self-respecting kettlebell workout should be). It was nice to see Toga back in town. Continued prayers for him, his mother, and his family. Earthworm cut out a bit early to serve as our delegation at the northside/Mechanicsville breakfast meeting concerning increasing 3rd F. I am grateful for the efforts and leadership coming out of that group, and I look forward to hearing about the meeting and ideas discussed.

    WhiteDeer upgraded to the next size kettlebell. It seemed to take its toll on him by the end of the workout, but he pressed through. YHC is overdue for an upgrade as well (gift hint). That is a good problem to have. Attila had to rush out to make an early morning meeting downtown, but he stayed long anough to take us out with a solid prayer.

    Thank you for giving me the opportunity to lead this morning. Respectfully, Johnsonville

  • The NoToll Schism — Flashdance and LooseGoose Form Alternative PAX

    Twelve of our finest and one adventurous visitor from Lexington, SC, posted on a drizzly, comfortable autumn morning. YHC planted a VSF and took Q. This is how it went down, more or less:

    THANG:

    COP: SSH x50

    Mosey past Flashdance, who had arrived late and remained in his car, out to Robious Road, east for about 1/4 mile, and onto the soccer fields adjacent to Greenfield ES.

    COP: Plank sequence, then Imperial Walkers and Don Quiotes

    Mosey between soccer fields and parking lot.

    OYO 50x burpees and 100x crab cakes (counting only 1 leg). Mix and match as each Pax member sees fit.

    Four square (run around soccer fields four times, sprinting leg 1 the first time around, legs 1 and 2 the second time around, legs 1-3 the third time around, and legs 1-4 the last time around). Plank sequence.

    Mosey onto parking lot.
    Ladder consisting of 8 merkans, plank walk the length of a parking space sideline, do 7 merkans. Repeat to 1 merkan.

    COP: Merkan countdown consisting of 10 wide merkans, 9 regular merkans, 8 diamond merkans, repeat countdown in that sequence to 1.

    Mosey back to basketball court at Huguenot Park. 4 Minutes of Mary with single leg Alabama prom dates, LBCs, Hello Dollies, and American Hammers.

    COT with YHC taking us out.

    ANNOUNCEMENTS:

    I notified the Pax that we would be wrapping up our 8-part pregame series — The Armor of God from Ephesians 6:10-18. I encouraged folks to come check it out.

    There was a discussion about the need for F3Richmond to focus more attention on the 3rd F.

    MOLESKIN:

    So, the theme of this workout was to severely mix things up from the NoToll norm by taking a little field trip to Greenfield ES, and excellent AO in and of itself. I think that part of the plan worked out well.

    But, the plan was not without downsides. Flashdance and LooseGoose arrived late and were unable to locate the PAX. Flashdance and LooseGoose, being veterans and Redwoods, did not slink away with their tails tucked. Instead, they just rolled with it, formed their own pax, created their own gloom, and joined us when we returned for Mary. Great job!

    Thank you Pew for joining F3Richmond today and yesterday. You are always welcome to join us when you find yourself up here.

    It was an honor and a pleasure to lead strong men this morning. Johnsonville