Author: Johnsonville

  • Hello #CircusMaximus; Hello Kettlebell Gloom

    Seven of the faithful gathered on the north side of Mills Godwin High School in the West End of Richmond on a drizzly, but otherwise comfortable morning with kettlebells in hand. Johnsonville took the inaugural Q at #CircusMaximus, and this is what went down, more or less:

    Start in grass near SF:
    Slaughter starter (20x burpees OYO) (regular)
    Kettlebell mosey (i.e., farmer walk with single kettlebell held overhead with one arm) around bus loop.

    Return to pavement near SF for COP:
    12x merkins (regular)
    12x kettlebell sit and press
    15x kettlebell squats
    15x plank dips (regular)
    15x kettlebell standing rows

    Kettlebell mosey to north side of bus loop for COP:
    40x Carolia drydock OYO (regular)
    20x double handed kettlebell swing
    10x kettlebell back lunge (right leg)
    10x kettlebell back lunge (right leg)
    15x scapula merkins (regular)

    Triple play (kettlebell variation) –
    Group in teams of three with each member rotating through 1 of 3 stations in sequence. The runner drives the rotation sequence. Stations are:
    1. Kettlbell electric slide (formerly “bob and weave” renamed by Honey Do in accordance with F3 regulations)
    2. Kneeling kettlebell row off curb (alternating between arms)
    3. Run circus maximus (regular at brisk pace)
    Rinse and repeat 2x after first.

    Kettlebell mosey to pillars near school building for COP:
    20x mountain climbers (regular; very slow at first increasing in cadence after 10x)
    40x alternating single arm kettlebell swings OYO
    10x roundabout (pass kettlebell around body), clockwise
    10x roundabout, counterclockwise

    Mary sequence:
    10x single leg Alabama prom dates, right (regular)
    10x single leg Alabama prom dates, left (regular)
    20x Alabama prom dates, both legs down (regular)
    20x flutter kicks (regular)
    20x Freddie Mercury (regular)

    Kettlebell mosey to SF
    COT

    Moleskin:

    The objectives this morning were (i) to introduce people to basic (and safe) kettlebell exercises, (ii) to work in more familiar bootcamp-style exercises, and (iii) to prevent injury. I heard some heavy breathing, and did not hear any complaints of injury. Thus, I believe that all objectives were met and that the AO has successfully been launched.

    DK and Rosie had pushed through a burpee ladder at #SOT yesterday, and they were not happy about this morning’s slaughter starter.

    Earthworm seems to take to a kettlebell workout like a fish takes to water. He pushed far ahead of the PAX on the initial kettlebell mosey while holding the weight strong and high. The only time he got bogged down was when he had to run the bus loop without the kettlebell in hand.

    Rosie appeared strong throughout the workout, pushing the run pace on the Triple Play and showing excellent form on the kettlebell electric slides and back lunges.

    We are looking forward to developing this workout and figuring out new variations of kettlebell exercises. Please sign up to Q for this workout (and others). F3Richmond needs your leadership and your creative ideas!

    Also, please headlock West Enders and let them know about free workouts happening in their back yards. #NoExcuses. These workouts can change lives.

    -Johnsonville

  • #NoToll — EF Hutton with the Rope-A-Dope

    Six veterans posted on this windy, unseasonably cold, spring (winter?) morning to taste the gloom. Johnsonville was leading, and this is how it went down (more or less):

    Mosey short distance under a light.
    Slaughter starter (20 burpees OYO).

    Mosey near gate by fields for COP.
    10x scapula merkins (hat tip Wedding Singer)
    20x Don Quiote
    15x plank dips

    Mosey to near corner of soccer parking lot.
    Foursquare around parking lot, which consisted of the following:
    sprint leg 1, mosey legs 2-4;
    sprint legs 1-2, mosey legs 3-4;
    sprint legs 1-3, mosey leg 4; and
    sprint leg 1-4.

    30x standing mountain climber
    10x Richard Kimball (var. on Turkish get-up — hat tip Honey Do)

    Mosey to tennis courts. Line up on sideline for OYO sequences laterally across 2 tennis courts (hat tip Earthworm):
    lunge
    bunny hop
    4x backward run
    single leg hop
    single leg side hop
    COP: 12x Merkins
    lunge
    bunny hop
    4x karaoke
    10x thrusts against fence
    single leg hop
    single leg side hop
    endurance bearcrawl back and forth to failure
    lunge
    bunny hop
    endurance feet-first crab walk to failure
    COP: DK ran some Mary for those waiting for others to finish

    Mosey to near corner of soccer parking lot.
    Foursquare around parking lot (see details above).

    Moleskin:

    This was the first Tuesday workout since the big 2016 F3Richmond expansion, and #NoToll and the Tuesday pax is now split among 3 AOs. The numbers were lower, but the fellowship and the effort were strong.

    It rained fairly heavily last night, and we stayed off the Huguenot Park fields in order to prevent damage. We did reminisce about last year’s wet field workout right after they spread fertilizer (raw manure?) on those fields. Instead, YHC brought out a tennis court workout from Earthworm’s playbook. That sequence is a leg-burner, but we mixed in some other things to keep it interesting.

    We had some fun with the bearcrawl and feet-first crabwalk endurance competitions. Honey Do pulled way out in front of the PAX on the bearcrawls. Everyone had dropped out other than he and EF Hutton, who was 3-4 tennis court widths behind and appeared to be slowing to a near stop. Honey Do gave out, perhaps before he had to, and we thought he had the win in the bag. EF Hutton plodded along, however, speeding up to a near bear crawl sprint as he passed the point where Honey Do had quit. That was, it seems, a lesson in how to lull your competition into underperforming.

    YHC won the crabwalk endurance competition, with Honey Do again falling in 2nd place (always the bridesmaid, I suppose). YHC would feel entitled to some bragging rights if it were not for YHC’s pathetic showing on burpees (and anything slightly resembling the same).

    The second round of foursquare on tired legs was a tough way to finish, but it should make us stronger.

    REMINDER — With all of the new AOs, we need new leaders and we need lots of headlocks. Please sign up to Q, and spread your leadership around to the many AOs. If you have not Q’d before, ask a veteran leader to give you guidance and/or split a Q with you. Keep encouraging friends, colleagues, and strangers to come out and try one of our workouts.

    Thoughts and prayers to Chum and his family. 2 Corinthians 1:3-4

    — Johnsonville

  • Preblast: Circus Maximus

    When: 0530 this coming Thursday, repeating weekly

    Where: Mills Godwin High School. We will be parking in the small parking lot on the on the Ridgefield Parkway side of the school, which is on the other side of the school from the football field. If you are coming north on Pump Road, turn right after you pass the school.

    What to bring: For the first workout, bring yourself and a kettlebell — preferably one that you can lift overhead with one hand with some effort. In the future, bring yourself, a kettlebell, and a block. These instructions are subject to modification by pre-blast or otherwise.

    –Jville

  • Bear Crawl and Crab Walk Competition

    Seven of the faithful posted for F3Richmond late-Saturday workout. This is how the workout went down, more or less:

    Mosey to the Grassy Knoll:
    Slaughter Starter (10 minutes of burpees)

    Mosey to the track:
    8 x 200m sprints

    Mosey around the school to the pullup bars:
    25x SSH (Earthworm guest Q)
    30x Dolley (DK guest Q)

    Jville back on Q:
    15x squats
    10x merkins
    10x OYO pullups (with several doing TRX lat pulls as an alternative)

    Bearcrawl up to bus lane (~25 yards)
    Crabwalk back down to pullup bars
    15x squats
    10x merkins
    10x OYO pullups (with several doing TRX lat pulls as an alternative)

    Plank walk 1/2 way around raised barrier surrounding pullup bar.
    Plank walk the other direction to start
    15x squats
    10x merkins

    Mosey to rear softball field.
    10x Richard Kimble OYO in outfield

    Endurance competition #1:
    Line up on foul ball line along right field wall.
    Bear crawl along wall as far as you can without faltering or resting.

    Endurance competition #2:
    Line up on foul ball line along left field wall.
    Crab walk feet first along wall as far as you can without faltering or resting.

    Moleskin:

    The weather was chilly, and a brisk wind made things worse.

    The #GridIron PAX is not accustomed to running, and the 200m brought out a few threats of mutiny. During the 7th 200m repeat, Earthworm surged ahead of DK of YHC for 40 glorious yards of high intensity sprinting. DK and YHC knew from past experiences that the surge would be fleeting, and we passed Earthworm about 3/4 of the way to the finish line as he slowed to nearly a walk.

    At the end of the workout, we held an endurance competition to see who could bear crawl and crab walk the farthest. DK was the bear crawl endurance champ, crawling the entire length of the softball field wall. YHC was the crab walk champ, crab walking the entire length of the softball field wall in the other direction. Although we rarely compete like that at F3, I think everyone enjoyed it.

    Calendar:
    – New AO at Mills Godwin HS starting at 0530 Thursday April 7. AO will be a (mostly) dedicated kettlebell / blockparty workout. Bring a kettlebell and block each week unless you are instructed otherwise.

    – MM running club starting Monday 4/4 330 pm to 430 PM. See #45MOM backblasts for more info.

    – BRR coming up in September. Sign up with TYA. I believe there are still slots with the 12 man team.

    – American Society for Suicide Prevention golf tournament is coming up in April (or May) Ask Fudd for details. Two F3 foursomes already signed up.

    Prayers for Chum Bucket’s family. Galatians 6:2.

    FEBA! Jville

  • Novacaine and Heaps of Pain at GridIron

    Six of the Faithful and one FNG posted on a very comfortable morning at #GridIron, F3Richmond’s late-morning Saturday workout. Johnsonville planted a VSF and took the Q. This is how it went down, more or less:

    COP in parking lot: 25x ssh, 25x Don Quiotes, 20x slow squats, 25x imperial walkers

    Mosey to volleyball court for COP: 25x Rosalitas, 15x merkins, 25x hillbillies

    Mosey to grassy knoll by old schoolhouse: 10 minutes of burpees

    Mosey to upper field near school entrance (above track) for a Beast, including the following:
    – 6×6 Carolina dry docks
    – 6×6 LBCs (doubles)
    – 6×6 var. on Turkish get-ups (drop with elbows on the ground, roll over, get up without hands)
    – 6×6 squats
    – 6×6 Alabama prom dates
    – 6×6 merkins

    Mosey down to football field within the track. Chiabatta bear-crawls / crawl-bears

    Mosey to bleachers. Finish with OYO dips.

    Announcements. COT

    Moleskin — Welcome FNG Novacaine. Novacaine is originally from Charlotte, but his posted not knowing anyone in F3Richond due to the urging of friends in Columbia, SC. Novacaine is a fit guy, and we hope that he found the workout sufficiently challenging. Because we had to bolt right after the workout to get to a church cleanup, I did not get Novacaine’s contact info. PLEASE GET THAT FROM HIM IF/WHEN HE POSTS AGAIN SO WE CAN GET HIM A WEB SITE LOGIN!

    White Deer has been on injured reserve for 3 weeks or so due to a medical procedure. We are glad to have him back. He was surprisingly strong after laying off for 3 weeks.

    We revisited the grassy knoll for the first time in many months. Last summmer at #gridiron, we used the grassy knoll for 10 minutes of burpees almost every week. We fell out of that routine for a while, but the weather is warming and it feels like a good time to bring the grassy knoll out back into use.

    Jolly Rancher seemed to handle the bear-crawls / crawl-bears very well. During that Chiabatta, however, White Deer started yelling at Jolly Rancher and trying to catch him. I am not sure if he succeeded or not, but the commotion did make for inspiring fun.

    There are discussions about the feasibility of a new Thursday 0530 workout in the west end (Mills Godwin). We have 2 committed to the Q rotation during the expansion period, and we are looking for 1-2 more to commit to the rotation. Please contact me (flbiggs@kbbplc.com) with your candid thoughts on the possible expansion (whether pro or con).

    Have a great week F3Richmond. Johnsonville

  • Hello FitBit; Farewell Daily Grind

    Five of the faithful posted to #GridIron on a beautiful Saturday morning for an honest workout. Johnsonville planted a VSF, and took the Q. This is how it went down, more or less:

    COP. Disclaimer. 25x SSH; 10x Merkins; 25x Vee Ups; 10x Single-leg Alabama Prom Dates; 25x Imperial Walkers; and 10x Hillbillies.

    Mosey to picnic pavilion near parking area for Elevens consisting of Box Jumps, run the full length of the parking lot, Incline Merkins. Rinse and repeat in the style of Elevens.

    Mosey to playground. COP. 35x LBCs and 10x Lt. Dan OYO.

    Elevens consisting of Lat Pulls on playground equipment, run to picnic pavilion in woods behind playground, Decline Merkins. Rinse and repeat in the style of Elevens.

    Mosey across the footbridge to the sand volleyball court. Plan in a Ring of Fire with each PAX bear crawling across volleyball court in succession.

    Mosey to schoolhouse. Line up on People’s chair with each PAX running to grassy knoll and doing 5 burpees in succession.

    Mosey to grassy knoll. 5 burpees OYO.

    Mosey to picnic pavilion near schoolhouse. Chiabatta dips.

    COP. 35x Freddie Mercs.

    COT

    Moleskin:

    This was a tough workout and included more running than usual for #GridIron. YHC needed the extra running to help him fight off the last of an ugly chest and head cold. Earthworm was a good sport about it.

    Welcome FNG FitBit! We are glad that you came out, and we hope you decide to make F3 a part of the regular routine.

    Welcome back Flip Phone. You have been in our prayers!

    Sadly, the Daily Grind’s Sort Pump location is no more. It’s last day was Saturday, and we were able to enjoy one last Coffeeteria there before bidding it farewell. We are considering alternatives.

    Have a great week! Johnsonville

  • 52 Cards, 2 Jokers, and No Option to Fold

    Four of the faithful posted at GridIron on a chilly February morning. Johnsonville took the Q, and this is how it went down:

    warm-up: ssh x33, merkins x32, don quiote, x31, air squats x25

    mosey in front of school’s front entranceway: Take turns flipping a standard deck of cards and perform the following exercises:
    hearts(9): burpees OYO x the number shown
    heart facecards(3): wall thrusts OYO x15
    diamonds(9): merkins in cadence x the number shown
    diamond facecards(3): balls to the wall OYO x15
    clubs(9): vee ups x the number shown (mixed between in cadence and OYO
    club facecards(3): American hammers in cadence x15
    spades(9): squats in cadence x the number shown
    spade facecards(3): jump squats x15
    aces (4): partner leg toss x25 then run the bus loop
    jokers (2): bunny hop about 75 yards to fixed point, lunge back to start

    COT

    Moleskin: YHC has not done a “deck of cards” workout before and decided to give it a try. It was MUCH harder workout than I thought it would be. My heart rate never slowed. We also went a few minutes over the alloted time (with the PAX’s approval) because no one wanted to walk away from several un-flipped cards.

    Loose Goose was strongest at the burpees. YHC struggled at those after been injured trying to reach 3000 burpees in November.

    During the COT, prayers went out to Flip Phone, who lost his mother several weeks ago. Flip Phone will remain in Memphis for the next few weeks getting things in order. Prayers also went out to Loose Goose, who is starting a new business.

    Work hard this week, Gentlemen!

    Johnsonville

  • GridIron with Ample Ciabattas

    Six of the faithful posted at #GridIron on a cold Saturday morning, the ground being covered by icy remnants of the prior week’s snow storm, which had thawed into slush and refrozen several times over. In light of the solidly frozen ground, Johnsonville plated a VSF and took the Q. This is how it went down, more or less:

    COP: SSH x25, LS Squats x15, Don Quiote x25, Mountain Climbers x25

    Mini-mosey into picnic pavilion:
    chiabattas (step ups)
    chiabattas (alt. merkins / decline merkins)

    Mini-mosey onto sidewalk beside near gridiron:
    chiabattas (alt. jump squats / Lt. Dans)

    Mosey to far corner of gridiron:
    chiabattas (alt. snurpees / Turkish getups)

    Mosey to bus lane in front of school:
    chiabattas (alt. mountain climbers / standing mountain climbers)
    chiabattas (alt. LBCs / reverse crunches)

    Mosey up to track:
    1/4 mi. run
    chiabattas (bunny hops)
    chiabattas (American hammers / Freddie Mercs)

    Mosey back to bus lane:
    merkin ladder (up to five with bear crawl / back down to 1 with crab walk)

    Mosey back to picnic pavilion:
    box jumps x10
    dips x30

    COT with flag in hand

    Moleskin:

    Chum Bucket had on workout tights that came down just below his knees. As soon as he got out of his car at Gridiron, he self-identified those as being his “Capri pants.”

    Earthworm complained mildly about the lack of partner let tosses (aka pole smokers), and promised to make it up next week.

    Cheetah, being 14 years old, was nearly impossible to wake up for the workout and nearly caused the Q to be late.

    The merkin ladder was tough, especially coming after rapid-fire ciabattas. Many were sprawled out after that concluded.

    Great job, men! Johnsonville

  • Intervals with Exhaust Fumes and Methane

    Ten of the faithful and one FNG posted on this frigid, but clear, January morning to improve their bodies and clear their minds. The temperature was somewhere in the 14F-17F range. Johnsonville planted a VSF and took the Q. This is how it went down, more or less:

    Mosey under large oaks in the center of the bus loop for a COP.
    50x ssh
    50x LBCs (Wilson guest Q)
    15x Scapula Merkins
    25x Long Slow Squats

    Mosey to bus loop.
    3x 300m intervals around bus loop

    Chiabatta (Standing Mountain Climbers / Bunny Hops)
    10 Burpees

    3x 300m intervals around bus loop

    25x Mountain Climbers
    25x Freddie Mercuries
    Elbow Planks
    10x Merkins

    4x 300m intervals around bus loop

    Mosey to VSF.
    25x American Hammers

    MOLESKIN:

    The fact that this would be a run-oriented workout was pre-blasted on the Q signup sheet. YHC was confident that information would chase away all but a handful. Such was not the case, however. It appears that men of F3Richmond are not easily intimidated. Strength and good spirits were on display this morning!

    School buses were warming up in our AO and belching out a carbon footprint that would make Al Gore envious (see this Newsweek Article). One unnamed member of the PAX was also exhausting large quantities of foul methane. Those things, along with dense, Arctic air, was a noxious combination that left a burn in YHC’s lungs.

    The 300m distance for repeats is tough because it draws out speed, yet demands a painful push of stamina during the last 100m. Fudd was consistently in the lead, with a few men pushing fairly closely behind him. Several men are not able to run at the moment, and instead did 600m crit intervals on their mountain bikes while the rest of the PAX ran.

    FNG Antivirus probably psyched himself up for a crossfit-type workout morning and instead was dealt mostly run intervals. He dug deep this morning and pushed through. Great job, Antivirus!

    FEBA! Johnsonville

  • The Debut of Prefontaine at #GridIron

    Eight of the faithful and one FNG (Prefontaine) posted an a chilly, but not frigid, January morning, to work off some of that holiday excess. Johnsonville planted a VSF and took the Q. This is how it went down, more or less:

    25x SSH
    25x DonQuiote
    25x Imperial Walkers
    25x LBCs

    Mosey to playground
    25x Long Slow Squats
    11s (lat pulls on playground equipment and merkins)

    Mosey to pavilion behind playground
    25x Dollies
    11s (dips and step ups)

    Mosey back to bus lane and meet up with double dippers
    25x hillbillies
    Short mosey to pillars
    11s (standing mountain climbers and pole smokers)

    Mosey to garden area behind school
    50x LBCs led by HoneyDo
    11s (lunges and wall thrusts)

    Mosey back to VSF. COT

    MOLESKIN:

    Five of the PAX joined after the 2nd round of elevens, arriving en masse from #DogPile.

    YHC was very pleased to get Prefontaine out after a year or more of headlocks. Prefontaine recently had a knee replaced and suffered some complications from that. He is back in good health and particularly strong at core work and ground & pound.

    This workout was fairly leg-centric, largely because YHC is still nursing a shoulder injury brought on by my failed attempt at hitting 3000 burpees in December. The elevens with lunges and wall thrusts were the most challenging part of the workout. Everyone pushed themselves very hard through that. Swirly was the top-finisher.

    The PAX enjoyed good fellowship at the post-workout coffeeteria. The Daily Grind, our normal Saturday establishment, was closed due to the holidays. Fortunately, we were able to secure a large table at a nearby Starbucks.

    Happy New Years and FEBA!