Author: Johnsonville

  • Slow Counts, Ladders, and the World’s Worst Coffee

    Seven of the faithful posted to GridIron on a late-spring morning in tropical Richmond. We had a hundred and ninety twelve percent humidity. Doner Kebab and C-Dubs planted a shovel flag. Johnsonville took the Q. The gloom went something like this …

    COP near SF:
    10x slow count merkins
    30x ssh (10x very slow; 10x med tempo; 10x fast)
    20x squats (10x very slow; 10x brisk tempo)
    20x hillbillies (10x very slow; 10x brisk tempo)

    Mosey to front corner of parking lot near baseball diamond.
    1 -> 6 -> 1 ladder consisting of —
    Do 1 burpee in parking lot; run up hill around pole near dugout; run back down to parking lot;
    do 2 burpees in parking lot; run up hill around pole near dugout; run back down to parking lot … etc.

    COP in parking lot:
    20x don quiotes (10x very slow; 10x brisk tempo)
    30x LBCs (10x very slow; 10x med tempo; 10x fast)

    Mosey across gridiron to bus lane.
    1 -> 6 -> 1 curb crawl

    Mosey to bleachers on gridiron.
    20x dips (10x very slow; 10x brisk tempo)
    20x freddie merc (10x very slow; 10x brisk tempo)
    10x Carolina drydocks (very slow tempo)

    Mosey to 40 yard line of gridiron.
    1 -> 6 -> 1 ladder consisting of —
    Do 1 dolly; feet-first crab walk to the 30 yeard line;
    do 2 dollies; crab walk back to 40 yard line; do 3 dollies … etc.

    Mosey to front of school.
    Classic triple play.

    Mosey to freshly paved and striped parking lot. Each member of the pax lines up at the end of a parking space.
    1 -> 6 -> 1 ladder consisting of —
    Do 1 pole smoker; plank walk the length of the parking space;
    do 2 pole smokers; plank walk back to the end of the parking space; do 3 pole smokers … etc.

    COT. Atilla with the morning’s prayer.

    Moleskin: The extremely slow-count exercises were interesting and much more difficult than I thought they would be. The PAX needed a 20 count a the end of the warmup. Carolina Drydocks turn into something that is downright sinister at a very slow tempo.

    The burpee ladder was also a challenging way to kick things into a deep gloom. Not surprisingly, C-Dubs and Jolly Rancher finished far ahead of the adults. DK led the adults.

    At the end of the crab walk ladder, the PAX were strewn around the gridiron like the dead and dying after the Battle of Gettysburg. YHC called an audible and replaced what was, at least on paper, to be a wall thrust / bunny hop ladder with a classic triple check. That was the right call, and the PAX was able to recover composure.

    The fellowship at coffeeteria was outstanding, but the Chick-Fil-A coffee was horrific. No one was able to finish a single cup of the noxious sludge. Next week, we will try Einstein Bros. Bagels in Short Pump.

    Great job GridIron Pax!

    JVille

    PS –
    Bleeder has Q next week at #GridIron – 0700.
    Come 15 minutes early (0645) for a 3rd F “Pregame” if you are interested. The topic will be “Putting out into deep water.”

  • Twin Team Repeats

    Four of the faithful posted at 0700 for a southside hill workout. The weather was muggy and overcast, but the rain held off. The PAX warmed up by running from Bettie Weaver ES, by James River HS, around the loop by the James River HS football stadium and baseball fields, and up Robious Road to the bottom of Twin Team Lane. The workout began in earnest with hill repeats up Twin Team Lane, followed by a mosey back down, a brief rest, and a rinse and repeat. The workout ended with a mosey back to Bettie Weaver ES and a COT.

    Twin Team Lane is bear. Great job!

    Jville

  • White Deer’s 2nd Q — I hope you brought your spare core

    Seven of the faithful posted a #GridIron last Saturday morning. Johnsonville plated a shovel flag, and WhiteDeer assumed the lead and commenced a workout along thise lines:

    Stretch a rama
    Walk on Toes – Walk on heels
    Walk with high knees
    Walk with high knees and arms

    Inch Worm
    Inch worm – with a merkin

    mosey
    COP
    25x ssh
    25x don quiotes
    25x hillbillies
    25x imperial walkers
    Squats

    mosey
    COP for 6 minutes of Mary (flutter kicks, LBCs, Dolly, Rosalita, Freddie Mercs, American Hammers, Protractor, Alabama prom dates)

    mosey
    COP
    elbow plank and hold
    Merkins
    9-count burpees in pan pax cadence

    mosey to blacktop near top field
    elevens with Burpees and Merkins

    Mosey to pillars
    25 pole smokers, 25 squats, 25 merkins, bear crawl 4 poles
    rinse and repeat 4 times, finishing with 100’ bear crawl

    COT

    MOLESKIN:

    This backblast is late because WhiteDeer had technical troubles posting. YHC (Johnsonville) jumped in to help and to get this done, but the foregoing unfortunately lacks some typical detail.

    It was great having Hawaii-5-0 visit us with his dad, Don Ho — a local Richmonder. We hope that Don Ho continues to join us on Saturday mornings (and/or any of F3Richmonds other workouts).

    Great job getting through WhiteDeer’s core-intensive workout!

    –Jville

  • Car Alarms and 800s

    Four of the faithful met in the early morning darkness at #SourceOfTruth. A very light rain fell on and off during the morning, but not enough to matter. Johnsonville took the Q and led a workout along these lines:

    Mosey to 1/4 mi. track. Remove large tractor tire. COP.
    25x ssh
    25x don quiote
    12x merkins
    36x imperial walkers -> hillbillies

    800m mosey around track en masse to warm up

    crab walk to center of track
    COP
    8x 8-count burpees (pan pax)

    mosey to straightaway on far side of track
    800m run at brisk pace OYO

    bear crawl to center of track
    mosey to straightaway on near side of track
    COP
    50x LBCs

    800m run at brisk pace OYO
    feet-first crab walk to center of track
    COP
    8x 8-count burpees (pan pax)

    mosey to straightaway on far side of track
    800m run at brisk pace OYO
    COP
    10x single leg Alabama prom dates (right)
    10x single leg Alabama prom dates (left)
    regular Alabama prom dates to failure

    4 minutes of Mary
    Mosey around track and back to SF

    COT

    Moleskin:

    One of the bus drivers, who arrived early to prep her school bus set off the bus’ alarm and could not manage to turn it off without LugNut’s assistance and technical expertise. After initial success, LugNut returned to the F3 group, which was waiting for the 530 workout to begin. The alarm went off again. He assisted again, seemingly achieving success again. As our group jogged off to the track, we heard the alarm go off once again. We decided to let the chips fall where they may. I reckon the bus’ battery eventually ran out. I hope the kids found a way to get to school.

    Most of the #SOT PAX has now adopted YHC’s lyrical interpretation Hillbillies. #flattered.

    There was no complaining at all about the 800s this morning. I think LugNut was so happy that YHC stepped up to Q that he was prepared to cheerfully accept whatever fate was delivered.

    The southside PAX was strong this morning in every way, and it was a pleasure and an honor to lead.

    — Jville

    P.S.: It being the general consensus among southsiders that the Wed. afternoon runs are logistically difficult for us, we are starting a southside hill run on Monday mornings called #RiverRun. #RiverRun will convene at Betty Weaver ES. The goal, I think, would be to continue this AO at least up to BRR. Look for a preblast on this topic from Rosie.

  • No Place to Hide in a PAX of Three

    Three of the faithful posted for the late-Saturday morning beat-down. Johnsonville planted a SF and took Q. This is how it went down, more or less:

    Start near SF for COP:
    25x SSH
    15x Scapula Merks
    25x Don Quiotes
    25x Long Slow Squats

    Mosey to grassy knoll near old schoolhouse.
    10 minutes of burpees

    Mosey to low football field directly north of the school for COP.
    25x Imperial Walkers
    Line up on sideline and perform elevens running laterally across field with plank dips and single leg Alabama prom dates.

    Mosey behind school to pullup bars.
    1 member of PAX does 20 Merkins and planks
    2nd member of PAX does 10 pullups
    3rd member of PAX spots
    Rinse and repeat 3 times in all.

    Mosey up to bus lane behind school. Perform Blimp counter-clockwise along bus lane and west on drive, including the following exercises: lunges, bear crawl, crawl bear, crab walk, backward crab walk, plank walk left, plank walk right, single leg left bunny hop, single leg right bunny hop, two leg forward bunny hop.

    COT. Coffeeteria

    Moleskin —

    The #GridIron numbers were low, but the men were focused and strong. I am impressed by how much stronger Attila is now compared to a year ago. White deer continues to excel at upper body and core.

    F3Richmond needs more participation from the far west end. Please continue to headlock men who live out that way.

    We still need Qs this week for SOT and RAMM.

    Great job, men! Jville

  • Tabatas for the LOML’s Birthday

    Eight redwoods posted at #Punisher this morning for Tabata (a/k/a “Chiabatta”) gloom. YHC arrived a few short minutes before 0530, planted a shovel flag, and commenced the Q. This is how it went down, more or less:

    COP near SF:
    30x SSH
    10x Merkins
    20x Don Quiotes
    20x Imperial Walkers
    20x Hillbillies

    Mosey to south corner of parking lot near Laburnum Ave. for COP:
    25x long slow squats
    Chiabatta Merkins

    Mosey to wooded lawn southeast of school:
    Chiabatta Squats

    Mosey to end wall on south wing of school:
    Chiabatta Wall Kicks

    Mosey to grassy area near south wing of school:
    Chiabatta Alternating Single Leg Alabama Prom Dates

    Mosey to small soccer field on northeast quadrant of AO:
    Chiabatta Alternating Bearcrawls / Crawlbears

    Chiabatta Alternating Side-plank Dips

    Chiabatta Alternating Crabwalks / Walkcrabs

    Mosey back to SF.

    COT (Bleeder with prayer)

    Moleskin:

    Tabatas are my LOML’s favorite workout. Her upcoming birthday inspired me to throw out the unbroken set of Chiabattas.

    I crossed town this morning to workout with the city-dwellers. It was good to see folks that I had not seen in a while. Although the new AO’s are great, they do spread us around.

    Apparently, people find my Hillbillies entertaining. It is good to be gifted at something. Thank you DNA!

    I was too busy trying to keep the Tabata timing on track to pay much attention to this morning’s mumble chatter or to who excelled. I did note that 3 or 4 on the PAX are playing in a golf tournament today. Good luck with that! (My hope is to never swing another goof club). I also noted that Bleeder continues to possess a super-human ability to bearcrawl.

    Great job this morning!

    Jville

    PS — Who has Q at #NoToll tomorrow? Viral?

    1 Peter 3:8

  • Ladder Day at #SOT

    Three Redwoods posted at #SOT on this lovely April morning. Johnsonville planted a SF, which stood up in a brisk morning breeze. He then took Q and led a workout along these lines:

    Mosey a short distance to the grass within the bus loop for a COP:
    35x SSH
    25x Don Quiote
    10x Merkins
    10x plank dips

    Mosey clockwise around bus loop closer to the school (but not adjacent) for a COP:
    15x imperial walkers
    15x hillbillies
    25x mountain climbers (starting with very slow cadence and increasing to brisk cadence)
    20x slow squats

    Ladder #1:
    curb crawl then 1 merkin
    curb crawl back then 2 merkins
    curb crawl then 3 merkins
    curb crawl back then 4 merkins
    curb crawl then 5 merkins
    curb crawl back then 4 merkins
    curb crawl then 3 merkins
    curb crawl back then 2 merkins
    curb crawl then 1 merkin
    curb crawl back to start

    Ladder #2:
    run up steep incline around tree and back, then 1 Lt. Dan
    run up steep incline around tree and back, then 2 Lt. Dan
    run up steep incline around tree and back, then 3 Lt. Dan
    run up steep incline around tree and back, then 4 Lt. Dan
    run up steep incline around tree and back, then 5 Lt. Dan
    run up steep incline around tree and back, then 4 Lt. Dan
    run up steep incline around tree and back, then 3 Lt. Dan
    run up steep incline around tree and back, then 2 Lt. Dan
    run up steep incline around tree and back, then 1 Lt. Dan
    run up steep incline around tree and back to start

    Mosey to Basketball Court.

    Ladder #3:
    crabwalk to half-court then 3 thrusts
    feet-first crabwalk back then 6 thrusts
    crabwalk to half-court then 9 thrusts
    feet-first crabwalk back then 12 thrusts
    crabwalk to half-court then 15 thrusts
    feet-first crabwalk back to start

    Ladder #4:
    lunge walk to half-court then 1 burpee
    lunge walk back then 2 burpees
    lunge walk to half-court then 3 burpees
    lunge walk back then 4 burpees
    lunge walk to half-court then 5 burpees
    lunge walk back then 4 burpees
    lunge walk to half-court then 3 burpees
    lunge walk back then 2 burpees
    lunge walk to half-court then 1 burpee
    lunge walk back to start

    Ladder #5:
    plank walk along lane to free throw line then 5 LBCs
    plank walk (opposite direction) along lane back to end line then 10 LBCs
    plank walk along lane to free throw line then 15 LBCs
    plank walk (opposite direction) along lane back to end line then 20 LBCs
    plank walk along lane to free throw line then 25 LBCs
    plank walk (opposite direction) along lane back to end line then 20 LBCs
    plank walk along lane to free throw line then 15 LBCs
    plank walk (opposite direction) along lane back to end line then 10 LBCs
    plank walk along lane to free throw line then 5 LBCs
    plank walk (opposite direction) along lane back to end line.

    COP on basketball court:
    10x single leg Alabama prom dates (right)
    10x single leg Alabama prom dates (left)
    10x LBCs
    20x regular Alabama prom dates

    COT

    Moleskin:

    There was very little running at #SOT this morning. YHC usually does not roll that way, but I think it turned out well.

    The numbers were low at SOT this morning, but this PAX attacked this ladders sequence in way that would have chased away all but the hardiest.

    For the most part, Rosie finished each ladder first, but we were breathing down Rosie’s neck to make sure he got his money’s worth.

    Great job, Rosie and Wilson!

    Announcements: 2nd F at Ellwood Thompon’s tonight. Tomorrow, BT has Q at #45MOM, and HoneyDo has Q at #CircusMaximus. I am not sure who is Qing Friday, but you can count on normal run and cycle workouts. Saturday, Earthworm has Q at #GridIron, and #Swirly has Q at #Dogpile.

    — Jville

  • Like a White Deer, Q’ing for the Very First Time

    Six of the faithful posted for a late-Saturday morning workout at/near Pouncey Tract Park. White Deer took the Q and this is what went down, more or less:

    COP warm up:
    Walk on Toes – Walk on heels
    Walk with high knees
    Walk with high knees and arms
    Duck Walk
    Inch Worm
    Inch worm – with a merkin

    COP:
    25x SSH
    25x Don Quixottes
    25x HillBillies
    25x Imperial Walker
    __x Squats
    __x Seal Jacks

    COP:
    __x Flutter Kick
    __x LBCs
    __x Freddy Mercury
    __x Dying Cockroach
    __x Dolly
    25x Alabama Prom Date

    COP:
    Long Elbow Plank
    __x Pointing dog
    __x Merkins
    __x Tempo Merkins
    __x Diamond Merkin
    8 Count Burpees

    Elevens with Burpees and Merkins
    Elevens with Carolina Drydocks and Squats

    Partner up:
    25x Pole smokers
    25x Partner leg tosses
    Wheel Barrow

    COP:
    Bearcrawl ring of fire
    10x Merkin ring of fire
    Dips

    COT

    Moleskin:

  • WhiteDeer’s Virgin Q at #GridIron on Saturday

    WhiteDeer has been a regular attendee at #GridIron for quite some time, despite having a knee replaced less than a year ago and battling some fairly difficult complications.

    WhiteDeer is stepping up to join the ranks of F3Richmond leaders. Please consider coming out to #GridIron this coming Saturday at 0700 (or later if you elect to double-dip) to support him and to offer leadership guidance and mentoring. If you don’t know WhiteDeer, this would be a great time to introduce yourself to him.

    I will be helping WhiteDeer prepare, but I cannot attend on Saturday due to a family trip out of town.

    Many thanks, Jville

  • ‘Round and ‘Round We Go

    Four of the faithful met at #SourceofTruth for some early morning gloom. Johnsonville planted a shovelflag and took the Q. This is how it went down, more or less:

    Mosey to South Side of Bus Loop near Track for COP:

    30x SSH
    12x Merkin
    25x DonQuiote
    30x LBC

    Mosey to West Side of Bus Loop near School for COP:
    10x Plank Dips
    20x Arm Circles (reverse directions at 10x)
    10x Imperial Walkers
    10x Hillbillies

    Ladder from 1 to 6:
    1 burpee, 1 bear crawl stride per arm, run bus loop (~300m)
    …
    6 burpees, 6 bear crawl strides per arm, run bus loop (~300m)

    Blimp progression (mostly) around Bus Loop, including the following (not in order): lunge sequence x2, bearcrawl, crawlbear, crabwalk, backward crabwalk, burpee broadjump, inchworm, plankwalk left, plankwalk right.

    Mosey to parking lot inside top of Bus Loop.

    Ladder from 6 to 1:
    6 Merkins, 6 Flutterkicks, run length of parking lot and back
    …
    1 Merkin, 1 Flutterkick, run length of parking lot and back

    Mosey to grassy place inside Bus Loop for COP:
    25x American Hammers
    10x Single Leg Alabama Prom Dates (left)
    10x Single Leg Alabama Prom Dates (right)
    20x Single Leg Alabama Prom Dates (both)

    COT

    Moleskin:

    This workout used about 2 acres of a huge AO. I don’t know if it is the incline along the bus loop’s northern turn or the hypoxic mix of bus exhaust, man exhaust, and gloom, but there is something about that bus loop that just draws YHC in.

    Prior to the workout, LugNut predicted a healthy dose of running. I believe YHC delivered that this morning. I had not seen LugNut in quite a few months, and was pleased to catch up with him. Can someone down there please swing by LugNut’s house from time to time and drag him to other AOs?

    Rosie led the PAX on about everything. I fondly remember those days when I could (almost) keep up with Rosie. Alas, I am losing ground …

    Aye, great job this morning #SOT!

    Jville (War Daddy)