Author: Johnsonville

  • Dr. Evil Graces #GridIron (and Shows RVA how to Burpee)

    Eight of the faithful posted at #GridIron on a chilly December morning. Loose Goose planted a SF; Johnsonville took the Q; and this is how it went down:

    Parking lot Warmup:
    50x SSH
    25x Imperial Walkers
    25x LBC

    Mosey to pavilion behind playground:
    10x burpees
    25x hillbillies
    25x single leg stepups (right)
    25x single leg stepups (left)

    Mosey to pavilion near schoolhouse:
    10x burpees
    25x dips
    50x partner leg tosses

    Short mosey to schoolhouse:
    triple check (people’s chair, rotating planks, run around volleyball court)

    Indian Run to field in front of school.
    Line up on sideline for elevens (burpees and double-count reverse crunches).

    Mosey to bus lane.
    Chiabatta broad jumps.

    Move onto grass.
    2 mins. of Mary
    25x Dollies
    2x superman

    We were grateful to host Dr. Evil, who came from Charlotte for the holidays. During the triple play, he professed to being slow at burpees. I guess that was “slow” by Charlotte standards since he blew everyone away during the elevens. I managed to keep him from lapping me, but just barely. I think he was trying not to offend.

    Chum Bucket double dipped, joining about half way through the workout.

    Earthworm refused to Indian Run. However, he did make up for it later by leading a “Third F” event at coffeeteria. We took at look at, considered, and discussed Isaiah 9:6, which states:

    For a child will be born to us, a son will be given to us; And the government will rest on His shoulders; And His name will be called Wonderful Counselor, Mighty God, Eternal Father, Prince of Peace.

    Great job, men. Have a Merry Christmas! Johnsonville

  • Old Glory flies Proudly at #NoToll

    15 Faithful and 1 good-natured FNG (friendly new guy) gathered for the another round of #OldGlory at #NoToll. The temperature was cool and dry, which made for a very pleasant Old Glory run. Here is how it went down:

    THE THANG:

    Mosey from the front parking lot with shovel flag to the front soccer field. Plant Old Glory in the field nearest the parking area. Start with a quick 1 mile run (2 laps of complex), during which YHC gave a quick disclaimer. Plank to regroup and run loops around the AO with 4 exercise stations at the corners:

    Station 1: Merkins (American style push-ups) x 20
    Station 2: Jump Squats x 20
    Station 3: Burpees x 10
    Station 4: WWII Situps x 20

    Complete as many loops as possible in 20 minutes (by 6:03 today), then gather to run another mile around AO at an easy pace with the leader carrying Old Glory the first lap, and others stepping up to carry Old Glory when the mood strikes them.

    End with planks, then 10x rotating planks in cadence.

    Mosey back to front parking lot with Shovel Flag for COT. YHC took us out with a COT.

    MOLESKIN:

    This was a strong performance by all. Rosey was the frontrunner throughout the workout, showing substantial improvement. Sippy Cup better be on his toes because I sense a rising tide of competition. Swirley was trying to chase down Rosey and in doing so, exhibited improvement from last time as well as consistent strength in all fitness areas. YHC was chasing Swirley, but not gaining ground.

    I have moved the results from Old Glory to this Google Sheet — here (click link). If I got your progress wrong, or if you need to edit the spreadsheet in the future, then send me a PM or email.

    Big welcome to KFC. That was a relatively tough F3 workout to start on. You can expect 2-3 workouts like that a month if you attend regularly. The remainder (other than designated runs on Friday and Sunday) tend to be more bootcamp oriented. KFC performed well in his debut, and we look forward to seeing him grow stronger of the winter.

    Since Brain Tumor was not slated to Q, the PAX was a bit surprised when they noticed that YHC was carrying the flag rather than planting it. #PricelessGroansOfGloom

    ANNOUNCEMENTS:

    Normal workouts this week, but we need Q’s for #SourceOfTruth and #DogPile. Check out the Sheets. I believe Brain Tumor said he would cover #45MinutesOfMary, but it is not locked down until someone signs up on the Sheets.

    F3 works (and is free) because participants lead it. If you feel like you are ready to start Qing and you want help spreading your wings, then let me know. I am happy to share a workout and get you started.

    Great job today. AYE!

    -Jville

  • The Beast with 2x the Burpees at #Gridiron

    Four of the faithful posted on a chilly Saturday morning with gloves on their hands and gloom on their faces. Johnsonville planted a VSF, and this is how it went down, more or less:

    COP:
    25x ssh
    25x don quiote
    10x merkins
    15x slow squats

    mosey to playground for COP:
    20x burpees OYO
    25x ab wheels
    25x lat pulls
    25x LBCs

    mosey to small pavilion by playground for COP:
    8x burpees OYO
    25x dips
    25x step ups (left foot lead)
    25x step ups (right foot lead)

    mosey to school house
    triple-play (wall sit, plank, run, repeat x3)

    indian run to top field above track
    The Beast (Carolina drydocs, burpees, freddie mercs, WWI situps, burpees, LBC)

    mosey to VSF

    discuss upcoming events
    discuss friends/family in need of prayers
    COT

    MOLESKIN:

    Perhaps because the burpees had been pre-announced, this workout featured only most hardened attendees and no double-dippers. Jolly Rancher is clearly the fastest at burpees, although I think it does help to be only 55″ tall.

    Flip Phone is also quick at burpees. Fortunately, his “sprinting” during the Beast is not up to par with his burpeeing. Thus, YHC could keep up. Groh continues to show strong improvement across the board. YHC is hoping to add a weekday morning to Groh’s week.

    When the workout ended, it was unusual not to see Earthworm take off at a 9.58 second/100m pace (for about 7-9 steps). We are looking forward to his return from Texas next week.

    Congrats to those who ran the 10 miler this weekend. Looking forward to hearing about the race.

    I have Q tomorrow at no toll. Hmm… What to do?

    Johnsonville

  • Interval Day at #SourceOfTruth

    Seven of the faithful came out to #SourceOfTruth eagerly anticipating a bootcamp ground-and-pound. Johnsonville planted a shovel flag, took the Q, and proceeded to wreck all expectations (and himself). This is how it went down, more or less:

    Mosey across parking lot near the school for COP:
    25x ssh
    25x don quiote
    15x imperial walkers
    15x hillbillies

    Mosey to track and run 1 mile OYO at a moderate pace.
    short plank sequence

    COT at end of track:
    10 burpees OYO
    25x LBCs

    Line up on straightaway:
    5x 100m intervals
    25x bicycles
    10 burpees OYO
    25x LBCs

    Mosey to other straightaway and line up:
    5x 100m intervals
    25x dollies
    10 burpees OYO
    25x LBCs

    Line up:
    5x 100m intervals
    Short Plank sequence

    COT

    Moleskin:

    This was not a typical workout for F3Richmond, and YHC gave the PAX ample reasons to complain (and revolt). The thing that sticks with me though is that this PAX did not complain at all. Every person out there pushed himself very hard from the very first interval to the very last. YHC is impressed and humbled by the effort this morning and the amazing quality of these men. This is an incredible group.

    Before and after the workout, YHC and Wilson spent some time discussing the December burpee challenge. Both find the challenge to be more difficult than the November merkin challenge. YHC is hopeful, however, that the December burpee challenge will get easier as the month progresses and will, in the end, yield significant fitness benefits. I ENCOURAGE OTHERS TO ACCEPT THE CHALLENGE.

    YHC ran the 1mi. warm-up with Splinter, who effortlessly chatted as he whirled around the track. In contract, YHC was gasping for air and could only contribute an occasional nod or grunt to the conversation.

    A friend loves at all times, and a brother is born for a time of adversity. Proverbs 17:17

    Johnsonville

  • December Fitness Challenge to F3Richmond

    Many successfully completed the 5000 merkin challenge in November. That was some good work, but November is now behind us. I challenge men of F3Richmond to complete 3000 burpees over the course of December. Do you have what it takes?

    PS — For those accepting the challenge, I have created a spreadsheet to help track progress. It is at Goolge Sheets Link  (credit Splinter for creating the brilliant form).  Copy and paste a column for yourself…

  • #GridIron — Plenty of Calories to Burn

    Seven of the faithful posted at #GridIron during a comfortable late-autumn Saturday morning. Johnsonville planted a SF and took Q. This is how it went down, more or less:

    COP near SF
    25x ssh
    15x merkins
    elbow plank
    25x don quiote

    mosey to playground for COP
    25x lat pull ups
    25x merkins
    15x imperial walkers
    15x hillbillies

    mosey to shelter near old schoolhouse
    Ciabatta (alternating between dips and squats)

    mosey to grassy knoll
    10 minutes of burpees

    mosey to old schoolhouse
    Triple Check (alternating between wall sit, rotating plank, run to and around vollyball court)

    indian run to far side of track
    Ciabatta (alternating single leg Alabama prom dates)

    line up on track
    Ciabatta along track (alternating between bunny hops and walking lunges)

    COP
    25x bicycle
    superman (greatest american superhero theme song x 2)
    30x boxcutter (reversing direction mid way)
    leg lifts

    Mosey to SF (Earthworm sprint!)

    COT

    Moleskin —
    Ty Webb’s parents live down in Powhatan, and he was vising from Charlotte. We were glad he decided to post with us.

    Ty Webb and Jolly Rancher ran together on the triple checks, and they seemed to get a bit competitive. Jolly Rancher knocked out 12 burpees per minute at the grassy knoll, but struggled later the workout. YHC suggested that he try to pace himself a bit better.

    Earthworm lagged during the indian run, but then blew everyone out during the 100m “mosey” back to the SF. Unlike Jolly Rancher, Earthworm does know how to pace.

    Groh had made the long track back from Alabama the day before to make F3. We like to think he is ultra-dedicated. I supposed it could be that he can tolerate family for only so long.

    After having completed the 5000 merkin challenge about 10 days early, Chum Bucket is looking like he can bench press about 300 lbs.

    Honey Do was the sole double dipper and showed no signs of wear.

    Jville

  • #SOT and The Beast in Near-Total Darkness

    Seven of the faithful posted on a dry and comfortable mid-autumn morning to work their bodies and quiet their minds. Johnsonville planted a shovel flag and took the Q. This is what went down, more or less:

    Mosey to greenspace under large white oaks for COP:
    25x SSHs
    25x Don Quiotes
    10x Carolina Drydocks
    25c LBCs

    Mosey to side entrance of school:
    triple play with wall sits, planks (or merkins for those enjoying the #merkinchallenge, including YHC), and run to end of bus loop and back

    Mosey to top of bus loop:
    20x burpees OYO
    100x LBCs OYO
    plank sequence
    2x superman

    Mosey back to football field for a Beast, including:
    Round 1: merkins
    Round 2: Freddie Mercury
    Round 3: mountain climbers
    Round 4: Alabama prom dates
    Interlude: 1 min elbow plank
    Round 5: penmanship
    Interlude: 1 min elbow plank
    Round 6: merkins
    Interlude: 1 min elbow plank

    COT

    Moleskin:

    Although it was nearly completely dark, it looked like Swirley led most or all of the Beast legs, putting in a strong #redpill performance. The rest of the PAX seemed to drag a bit more than usual for some reason, and several even suggested that I cut the Beast short under several questionable pretexts (e.g., the field was “muddy”; and 20 minutes is not long enough to complete a beast). In the end, the PAX embraced the #gloom and pushed through.

    Pele (a HATEx3) teamed up with Swirley on the triple play and appeared to push Swirley’s run pace significantly.

    Wilson has been unable to post for some time due to his work schedule. It was good to see him out and to catch up with him this morning. Wilson suggested that his wife is pressing him to post, and we are grateful for that.

    Keep up the hard work! Johnsonville

    Announcements:
    – 2nd F Hump Day Happy Hour TODAY
    Meet at Ardent Brewery @ 6pm for a 3.75-4.5 mile run. Ardent is located at 3200 W. Leigh St.
    We will start and finish at Ardent so no need to set shuttle. It is recommended to bring a light to help navigate the back streets.
    – Normal workouts this week (NO Q SCHOOL THIS WEEKEND)
    – Possible change in time/duration of Thursday workout on Thanksgiving. Stay posted …

  • #GridIron enjoys Slaughter Starter, Ciabatts and Merkin Ladder

    Four of the faithful posted to #GridIron on a cool Saturday morning to take that #RedPill. Johnsonville took the Q, and this is how it went down:

    Mosey to grassy knoll
    Slaughter Starter (10 minutes of burpees)

    Mosey to shelter near grassy knoll
    25x partner leg tosses
    repeat
    ciabatta (alternate between gorilla squats and jump squats

    Mosey to playground
    ciabatta (alternate between Russian twist and ab wheels

    Mosey to lower football field
    Line up on sideline and do merkin ladder from 20 to 1 sprinting from sideline to sideline. 220 merkins in all

    Climb hill between fields
    chibatta (single leg Alabama prom dates, alternating between legs)

    COT

    Moleskin: Great job with a difficult workout. T-Claps to Honey Do, who double-dipped having completed many merkins at #Dogpile. I believe he logged 500 in all.

  • Post-Halloween Trail Run

    One #toweringredwood (YHC) posted for this morning’s Trail Run. Oyster’s car was parked at pumphouse when YHC arrived at 6:50A, and YHC got very excited about having a trail running companion. However, Oyster was nowhere to be found, so YHC flew solo. #OysterFallBackwards. YHC did the normal Buttermilk/North Bank trails in the CCW direction but added the Forest Hill Park hill-fest. 10mi total. #tiredlegs.

    Jville

  • Ab Wheels and Burpees

    Five of the faithful, and one FNG met at #notoll on a crisp autumn morning to get their gloom in before All Hallows’ Eve. Johnsonville planted a shovel flag, gave a quick disclaimer, and commenced to Q. This is how it went down, more or less:

    ssh x25
    don quiote x25
    sherkins x12
    imperial walkers x25
    standing mountain climbers x25

    Mosey to Lower Football field
    11s with ab wheels and burpees (circling half the field and doing exercises on corners)

    Mosey to front of school
    triple play

    Mosey to center football/soccer field
    ascending curb crawls to 10
    10 merkins oyo

    Mosey back to front of school
    20 ab wheel oyo
    25 partner leg toss x2
    Os x10 (cw)
    Os x10 (ccw)
    single leg Alabama prom dates x10 each leg

    COT

    Moleskin:
    We appreciate having Toga visit #gridiron and enjoyed meeting FNG Click’nClack. Toga double dipped, but left #dogpile early to attend all of #gridiron. Chum Bucket double dipped, arriving at #gridiron during the triple play.

    The elevens were challenging due to the mix of burpees and running. Toga was strongest at those, finishing in front of YHC. Click’nClack did very well for an FNG. Earthworm expressed slight irritation at the amount of running, but he pushed through it with strength.

    The 8-9 year-olds were playing flag football under the lights at the upper field by about 7:30 AM. That was fun to watch, but we are not accustomed to sharing our AO.

    Although it is a little early to finalize plans, there was talk at Coffeeteria about having a 2nd annual pre-Super Bowl AT hike. YHC plans to invest in YakTrax.

    Good job PAX!