Author: Johnsonville

  • Kettlebell Ciabattas and More at Circus Maximus

    Three of the faithful posted on a wet Thursday morning with kettlebells in hand. YHC (Jville) planted a VSF and took the Q. This is how it went down, more or less:

    Warmup with SSH, scap merkins, imperial walkers, don quiotes, etc.

    Mosey around back of school for COP.
    ciabatta single arm KB swingers (alternating arms)
    ciabatta WWII situp with KB press at top

    Mosey to parking area near bus loop for elevens consisting of:
    Run loop around parking area. At far side, do 10 merkins. At near side, do 1 goblet squat.
    Run second loop around parking area. At far side do 9 merkins. At near side, do 2 goblet squats.
    Rinse and repeat until reaching 1 merkin and 10 goblet squats.
    White deer substituted bear crawls out and lunges back on a shorter loop.

    Mosey to bus loading area.
    ciabatta single arm KB clean and press (alternating arms)
    ciabatta halos (alternating direction)

    Mary

    Atilla took us out.

    Moleskin — We are sorry that Earthworm, a pillar of CM, has been fighting some health issues, and we look forward to his return. We are also very excited about the possibility of getting Loose Goose back out to F3 when his foot heals.

    The weekly kettlebell workout has made a big difference in my arm and core strength. Great job, men!

    Jville

  • #SOT Bellies Up to a Ciabatta Buffet

    Six of the faithful posted on dark Wednesday morning at #SOT. Johnsonville planted a SF and took the Q. This is how it went down, more or less:

    30x SSH (starting very very slow and increasing in cadence to very very fast)
    12x Scap Merkins
    25x imperial walkers
    25x don quiotes

    Native American run around bus loop

    Ciabatta #1 — squats on bus loop
    Ciabatta #2 — donkey kicks against brick wall
    Ciabatta #3 — box cutters on basketball court
    Ciabatta #4 — plank walks along lanes on basketball courts

    Mosey around to newish main entrance (at rear of school)
    Ciabatta #5 — box jumps on front steps (or wall around steps in some cases)
    Ciabatta #6 — bear crawl / crawl-bear

    Mosey back to SF. COT (YHC with prayer)

    I apologize for the late back blast. It has been a busy few days …

    Since LugNut brought a run-centric SOT last week, I thought I would take this one to ground. I hope the PAX got its money’s worth. There was not much mumble chatter. The bear crawls fell at the very end of the workout — about the time we usually finish things off with Mary. I think people expected Mary there, which brought on deep gloom. In fact, we could not hear the start of the 2nd round of Ciabattas over the grunting and heavy breathing.

    I really enjoy seeing the southside crowd on Wednesdays. Keep up the good work. Jville

  • #GridIron Welcomes the Next Generation

    Fourteen of the faithful and 4 FNGs posted at #NoToll on a bistering Saturday morning. Johnsonville (YHC) planted a shovel flag in a parking lot divider, and took Q. This is how it went down, more or less:

    COP near SF
    25x SSH
    25x Don Quiote
    25x imperial walkers -> hillbillies

    Mosey around parking lot for COP adjacent to beach volleyball courts
    10x merkins
    25x bicycles
    25x squats

    Mosey over to small hill near baseball diamond
    Elevens consisting of merkins at the bottom, and Lt. Dans at the hilltop

    Mosey to end zone of nearest gridiron for COP
    25x LBC
    24x single leg Alabama Prom Dates (switching legs halfway)

    Mosey to middle of field for COP
    chiabatta (bunny hops and crab cakes)
    10x Richard Kimble OYO

    Mosey to school entrance for classic 3-play sequence

    Mosey gridiron in front of the school for F3-style frisbee football (with kids calling the exercises), which included a number of OYO exercises including 10x burpees, 10x reverse crunches, etc.

    COP at midfield
    25x LBCs
    25x box cutters

    COP (Atilla)
    Coffeeteria

    MOLESKIN:

    It was great to have so many strong men and so many strong kids come out. YHC had a game plan for this workout, but that went out the window with these numbers. What a great problem to have!

    The heat and humidity at 0700 was brutal. YHC began sweating profusely right for the start and quickly became water-logged.

    The elevens followed by a tough chiabatta brought on deep gloom, and I thought we were going to lose some folks. But, the PAX stayed strong.

    Mighty Mouse has quite a competitive streak (definitely Lab Rat’s 2.0). YHC barely edged her out at the end of the 2nd three-play run. She did not like that a bit, and came out of the blocks on the third set like Usain Bolt. There was not even a prayer of chasing her down.

    YHC reflected on names a bit more after the workout, and decided to change Ahab’s name to Mariner. It is thus so.

    Prayers to Toga’s dad and family. Isaiah 33:2

    Johnsonville

  • Exercising in Twelves at #SOT

    Three of the faithful and YHC (Johnsonville) posted at #SOT. YHC planted a VSF in the pitch blackness, gave a brief disclaimer, and commenced to Q twelve exercises, plus some extras for good measure. This is how it went down –>

    COP between the bus loop and the side of the school
    1. 12x SSH
    2. 12x Imperial Walkers morphing to Hillbillies on Q’s command (Yee Haw!)
    3. 12x
    Run around the school (just under 1/2 mi.)
    Plank series.
    Mosey to parking lot in front of the school for COP

    4. 12x squat jumps
    5. 12x merkins
    6. 12x Freddie Mercs

    Run around the school (just under 1/2 mi.)
    Plank series.
    Mosey to main entrance around the side of the school for COP

    7. 12x Box jumps up steps (OYO)
    8. 12x balls to the wall (OYO)
    9. 12x donkey kicks against wall

    Run around the school (just under 1/2 mi.)
    Plank series.
    Mosey to to rear of school near basketball courts for COP

    10. 12x scissor lunge
    11. 12x side dips (6 per side)
    12. 12x box cutters

    Run around the school (just under 1/2 mi.)
    Plank series.
    Mosey to grassy area near VSF

    EXTRAS —
    Roxanne (i.e., burpess to the Police song)
    25x LBC
    25x Alabama prom dates

    COT with prayer by YHC

    It was dark this morning at SOT. The County must be saving a few bucks these days by cutting power to parking lot floodlights. But, these men arose and were undaunted.

    It was good catching up with Wilson, Aisle5, and Bobber this morning. YHC incorporated a bit of running this morning to help Wilson and Aisle5 prep for the BRR. We missed LugNut, who seems to have been FSing.

    Good work today, men. Jville

  • If Chewbacca lives on Endor, you must acquit

    Five of the faithful posted at #CircusMaximus in the muggy heat for a kettlebell beatdown. Johnsonville planted a SF and took Q. This is what went down, more or less:

    21x SSH, 10x burpees OYO, 10x sm. front arm circles, 10x large front arm circles, 12x scap merkins, 10x sm. reverse arm circles, 10x large reverse arm circles

    mosey to back corner of parking lot
    10 sets of KB cleans and presses — EMOM, alternating arms

    mosey along back of parking lot to the other side
    20x kb swings
    12x figure 8 twists OYO

    mosey near SF
    elevens lunging between curb cuts starting with 1x goblet squat and 10x merkin rows and finishing with 10x goblet squats and 1x merkin row

    mosey to concrete pad by bus loop
    21x LBCs, 10x kb get-ups (i.e., sit up with single arm kb press overhead), 10x kb get-ups (other arm), 21x standing mountain climbers (tapping kettlebells soccer style).

    Elizabeth Warren run around bus loop
    21x flutter kicks

    COT by Attila

    Moleskin:

    This workout was inspired by an earlier one by HoneyDo that featured difficult KB walking lunges. The KB lunges here were not as lengthy, but we did more of them and surrounded them with goblet squats and the killer that is merkin rows. That sequence was hard for YHC to put it mildly. No one can accuse YHC of favoring exercises that I am good at.

    YHC was impressed by all, but particularly by Toga’s efforts with the bigger kb on the cleans and presses. We are all going to feel that one for a few days.

    In the aftermath of someone’s silent flatulence, Earthworm counseled the suspect, HoneyDo, that he should probably take an Alford plea. Toga recommended instead that he use the Chubacca defense. Some debate ensued within the COP. YHC does not know which is the better strategy, but is glad to be surrounded by truly deep thinkers.

    Announcement: Convergence at 0700 on August 6 followed by Coffeeteria and Growschool. Many will be out of town, so try very hard to attend. 2nd F TBD Friday night before the convergence.

    Prayers to Toga’s dad for a speedy recovery.

    “Love is patient, love is kind, it is not envious. Love does not brag, it is not puffed up. It is not rude, it is not self-serving, it is not easily angered or resentful. It is not glad about injustice, but rejoices in the truth. It bears all things, believes all things, hopes all things, endures all things.” 1 Corinthians 13:4-7

    Rejoice in truth, Jville

  • #SOT Celebrates the 4th with Old Glory

    What better way is there to celebrate the 4th of July than with Old Glory?

    Three of the faithful gathered at #SOT on an unbelievably humid summer morning to experience Gloom at its gloomiest. Johnsonville (YHC) equipped a SF and lined the PAX up on the outside of the bus loop for an Old Glory tribute. This is what went down —

    Make two loops around the school carrying Old Glory. The loop, as we ran it, is exactly 0.51 miles, so the warm up run was just over 1 mile long in all.

    Commencing on the outside of the bus loop, do 20 merkins. Follow bus lane out to the front turn lane and run to north side of school. Inside the cross-hatched area by the double doors, do 20 jump squats. Continue counter-clockwise to parking lot behind school (in front of the new entrance). Do 10 burpees. Continue up slight grade counter-clockwise around school to area near basketball court. Do 20 WWII situps. Continue back to start.

    Rinse and repeat as many times as possible until 6:03. Convene at starting place and repeat the 1 mile mosey with Old Glory.

    COT (YHC with closing prayer).

    MOLESKIN:

    Rosie had been watching Twitter and knew what was in store. LugNut had not be watching Twitter, and did not catch wind of what was to come. Otherwise, by his own admission, LugNut would have slept in.

    Rosie completed 4 laps; YHC completed 3.5; and LugNut completed 3.0. Everyone shared the carrying of Old Glory.

    To my knowledge, this is the first time Old Glory has been run at #SOT. #SOT presents some interesting twists for several reasons. First, each loop around the school is nearly 1/10 of a mile longer than the #NoToll loop. Second, there is an incline along the stretch following the burpee area. That incline, though slight, makes things difficult.

    Everyone noted that they prefer having a bigger PAX for Old Glory because it pushes them faster and keeps them honest as to form. LugNut admitted that when he notices his form slide, he penalizes himself by doing extra LBCs after the WWII situps. Now that is integrity!

    Great job, Men! Thank you for the opportunity to lead this morning. Jville

  • An Impromptu Q and Some 40s for the 4th

    White Deer was slated to Q, but was forced to step out at the last minute due to illness. Jville (YHC) stepped up to Q on the fly, and this is how it went down, more or less:

    COP
    30x SSH (ultra slow, med, fast cadence)
    25x don quiote
    25x LBCs
    15x merkins
    25x imperial walkers transitioning to hillbillies

    Mosey to sand volleyball court over by Striker Field
    bear crawl the length of the sandpit
    10x merkins
    crab walk back
    10x merkins

    Mosey to grassy knoll by old schoolhouse
    10min of burpees

    Mosey to old schoolhouse
    classic triple check

    Mosey back to sand volleyball court
    karaoke back and forth
    bunny hop length
    single leg side hop back and forth
    crawlbear
    10x merkins
    feet first crab
    10x merkins

    mosey to playground
    Lindsays (40s) consisting of body weight rows and crab-cakes

    mosey to benches
    Lindsays (40s) consisting of box jumps and Carolina drydocks. This was cut a bit short for timing.

    COT with Atilla taking us out.

    Moleskin:

    Welcome to Rooney, who was visiting family up from the Fort in SC. Please get your brother in law from Midlo out!

    Our numbers were small this morning due to vacations/sickness, but it was this a great group of strong men. Everyone worked very hard. It was an honor to lead these men.

    Convergence at Batteau on Monday — 0700.

    Love and enjoy your families. Have a safe and happy 4th!

  • Ignore Rain but Respect Lightning

    Five of the faithful posed at #Circus Maximus to build strength using kettlebells. The weather was overcast. Johnsonville (YHC) planted a VSF and took the Q. This is how it went down, more or less:

    COP:
    25x SSH
    25x Don Quiotes
    10x Merkins
    40x Arm Circles

    Farmer Walk Mosey to front of bus loop as rain began to fall.

    Dora 1-2-3 in pairs, including
    100x merkin kettlebell rows
    200x squat presses with kettlebells
    300x halos with kettlebells
    Partner had choice of running Circus Maximus or Farmer Walking 1/2 leg of CM.

    Farmer Walk Mosey to front of school. Observe lightning strike in close proximity to AO. Briefly discuss safety and appropriate path forward.

    Scrap planned 2nd Dora 1-2-3, and instead Farmer Walk Mosey to colonnade/shelter beside bus loop for COP as the rain increased to a downpour:

    25x Freddie Mercs
    Protractor (legs at 6″ for about 1 min.)
    15x Single Arm Kettlebell Swings (right)
    15x Single Arm Kettlebell Swings (left)
    10x Single Arm Kettlebell Swings (right)
    10x Single Arm Kettlebell Swings (left)
    5x Single Arm Kettlebell Swings (right)
    5x Single Arm Kettlebell Swings (left)
    25x WWII sit-ups with Kettlebell press at top
    10x Electric slide
    10x Electric slide with Kettlebell press at each side

    Moleskin:

    That Dora 1-2-3 sequence was long and difficult. The PAX did a great job pushing through it.

    Many thanks to DK for suggesting that we move to shelter in response to the lightning. That was clearly the right call, and it was easy to adapt the workout. There is no point in taking that kind of a risk.

    Congratulations to Rosie for a strong 1/2 marathon in Roanoke last weekend.

    Great job this morning. It was a pleasure to lead this group of men!

    Jville

  • Reminder — There is a Track at GridIron

    Five (5) of the faithful posted to F3Richmond’s late-Saturday workout. The weather was sunny and 70 — really — and the humidity low. It was a perfect morning. Johnsonville (YHC) planted a SF, and took Q. This is how it went down, more or less:

    COP
    30x slo’mo SSH (increasing cadence)
    10x slo’mo merkins
    20x slo’mo squats
    10x slo’mo Alabama prom dates (left)
    10x slo’mo Alabama prom dates (right)

    Mosey up to center of track. COP
    10x scapula merkins
    10x 8 count deconstructed burpees (pan pax count)

    Mosey onto track
    2x 220m run
    10x burpees
    10x lt dan

    2x 220m run
    10x burpees
    10x mt climber

    2x 220m run
    10x burpees
    bear crawl along track about 25m

    440m run
    10x burpees
    30x LBCs

    440m run
    bunny hop to center of field
    reverse bunny hop to center of field
    karaoke across field and back
    single leg side hop 1/2 way across field
    switch leg and hop the remainder

    Mosey down to lower field
    alternating between hash marks:
    – bear crawl then lunge walk back
    – crab walk then lunge walk back
    – bunny hop then lunge walk back

    Indian run around building and back to SF
    Chiabatta dips

    COT with Atilla taking us out

    MOLESKIN:

    We were missing some regulars today on account of summer travel. Pigskin, who is visiting again from Charlotte, filled one of the gaps. We are always grateful to have him come out! Pigskin joined YHC and Jolly Rancher for coffee.

    It was tough to get Jolly Rancher out this morning, but I conscripted him into service due to the possibility of another young man showing up. I was forced to bribe him by promising to buy him whatever he asked for at Coffeeteria. He opted for a bacon, egg, and cheese on CHOCOLATE CHIP bagel. Said it was delicious, but that he needed to order a second next time.

    Atilla is heading on vacation this week to his family’s lakehouse in Alabama. Thankfully YHC had the PAX push out some Alabama Prom Dates this morning. No doubt, Atilla is ready!

    FlipPhone informed me that he had finally upgraded to an iPhone 3. He said he was really taken aback by the built in calculator app.

    It was a pleasure to lead strong me this morning. Great job!

    Jville

  • Double Dora with Plank Walk Ladder at #NoToll

    Twelve o’the faithful and one Fun New Guy (now Buzzkill) posted at #NoToll this morning. The temperature and humidity were downright lovely, tempting us toward weakness and chaos. At 05:29:39, YHC (Jville) planted a shovel flag as 3 cars arrived. YHC took the Q, and this is how we overcame weakness and chaos:

    COP
    30x slo’mo ssh
    10x slo’mo merkins
    20x slo’mo Alabama prom dates

    Mosey to front of restrooms for 1st set of Dora 1-2-3 consisting of:
    100x balls to the wall
    200x squats
    300x box cutters
    Partner runs near front entrance, then back for tag-team.

    COP
    30x slo-mo don quiote

    Mosey to basketball court for a ladder consisting of:
    plank on edge of paint near baseline
    plank walk along paint to free throw line
    10x LBC
    plank walk along paint to baseline
    20x LBC
    Rinse and repeat 30x, 40x, 50x, 50x, 40x, 30x, 20x, 10x, plank walk to start

    Shift to side fence facing basketball courts for 2nd set of Dora 1-2-3 consisting of:
    100x Donkey Kicks
    200x merkins
    300x flutter kicks
    Partner bearcrawls width of basketball court and lunge walks back for tag-team.
    Along the way, YHC shifted the bearcrawl to reverse bearcrawls, then to crab walks, then to feet-first crab walks.

    Finish with crab walk the width of a court and back.

    COT: Flashdance took us out

    MOLESKIN:

    The weather does not get any better than this. Buck up guys — it will be 29 degrees and raining again before you know it (or as we like to say, “sunny and seventy”).

    Welcome FNG Buzzkill, who, as you may guess, has adopted beekeeping as a hobby. Buzzkill did a great job keeping up and will soon be lapping the aging veterans a la Rosie.

    Speaking of keeping up, YHC was definitely not able to keep up with Hardywood on the runs. It kind of felt like trying to chase down Sippy, with me in 4th gear and him in 2nd.

    I enjoyed dealing out the slo’mo COP again. As with last time, I nearly needed a break after the SSH routine. Funny how that works.

    All were strong this morning, and it was an honor and privilege to lead. Great job!

    Jville

    “Don’t have anything to do with foolish and stupid arguments, because you know they produce quarrels. And the Lord’s servant must not be quarrelsome but must be kind to everyone, able to teach, not resentful.” 2 Timothy 2:23-24