Author: Johnsonville

  • GridIron Brings Back the Pillars of Gloom

    Eleven of the faithful, and one FNG gathered at GridIron to start the weekend with a dose of RedPill.  The weather was sunny and warm, but slightly cooler than the average August morning in Richmond.  This is how it went down:

    THANG:

    ssh x 30, merkins x 12, don quiote x 25, hillbillies x 25

    mosey to grassy knoll for 10 minutes of burpees

    mosey to track, 400m run, planks / back bridges, 400m run (arrival of Swirly, Isle5, and Bleeder from Dogpile)

    mosey to pillars for 40 seconds on each of 12 pre-set stations, including ab wheel, merkins, pole smokers, pistol squat on TRX (left), pistol squat on TRX (right), ww2 situps, carolina drydock, flutter kicks, LBCs, curb dips.

    mosey to bus lane for ascending / descending curb crawls with merkins (1 – 5, then 5 – 1)

    mosey to shady spot in grass for 5 minutes of mary, ending with a spirited Russian twist

    COT

    MOLESKIN:

    During the prior week’s workout, Jolly Rancher talked much smack, repeatedly asking Earthworm for tabata sprints.  By the end of this workout, Jolly Rancher was not talking smack.  Rather, he was hanging his head and drooling on the ab wheel.  In fairness to him, he did pull off 12 burpees per minute during the “10 minutes of burpees” sequence.

    During the naming of WD40, Earthworm suggested a number of very manly names for his son, including Thor, Mjolnir, and Odin. Wilson was very vocal in opposition to a father giving his son a strong, virile F3 name.  He suggested “Hemorrhoid.”  YHC was contemplating Mule Deer as a variation of Mjolnir (pronounced MYUL-NIR).  The PAX promptly settled on “WD40.”  Welcome WD40!

    ANNOUNCEMENTS:

    Richmond GoRuck event is on October 23 & 24th. Talk to Honey Do. Preblast posted a few weeks back.

    Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.

    CONVERGENCE on September 19th at Gridiron. Bring a friend!  Although not final yet, there seems to be support for a true double dip 6AM workout at GridIron as well.  Need a Q volunteer for 6AM.

  • Preblast — Pocahantas Park Run

    We are mixing things up a little this Sunday.  Meet at the Newby’s Bridge Road gravel parking lot adjacent to Pocahantas State Park on Sunday, August 16 at 7 AM.  Directions and other parking info can be found here.  Let me know if you want a spot in my clown car.

    I will post the trail map on the link above shortly.

    Johnsonville

     

     

  • “Is this really August?” Trail Run

    Nine of the faithful convened at the Pumphouse Parking Lot near the banks of the James River in Richmond for an early Sunday trail run.  The weather was a perfect 68 degrees F (the average August temperature in Richmond being more like 98 degrees F, day or night).

    Bleeder had started about 15 minutes ahead of the PAX.  The PAX pursued Bleeder running east along the Northbank Trail and crossing the footbridge to Belle Isle.  The PAX then diverted clockwise around Bell Isle, taking the loop through the easternmost woods.  The PAX crossed the “drawbridge of death” onto the south bank of the James River and proceeded west along the Buttermilk Trail.  Finally, the PAX crossed north on the Boulevard bridge and returned to the parking lot, having completed over 7 miles of technical, single-track running.

    Toga managed to run Bleeder down.  The rest of us did not.  Saab and Trophy looped back many times to stay with the slower runners.

    A COT was held sans Toga and Bleeder, who had to depart promptly for appropriate Sunday activities.  Oyster added another 5 miles on the adjacent Dogwood Dell trails (Way to go, Oyster).  YHC proceeded around the entire loop again.

    F3Richmond continues to grow stronger and faster.  Months ago, many scowled at the idea of running these trails.  Now they are starting to run (and smell) like a bunch of mountain goats.

    FEBA — Jville

  • Preblast for Sunday Trail Run

    Meet at 0700 tomorrow (Sunday) at the Pumphouse for some trail goodness!  All speeds welcome.  Br

  • Chiabattas and a Near Renaming of Consipiracy

    Fourteen of the faithful posted in the midsummer humidity to improve themselves.  Johnsonville took Q, and this is how it went down:

    The THANG:

    ssh x 25
    merk x 15
    don quiote x 25
    standing moutain climbers (2 count) x 15

    Mosey to basketball courts
    ciabatta (mountain climbers / thrusts)
    ciabatta (1/2 court suicides)
    ciabatta (bear crawl, merks x 2, crab walk back)

    Mosey to near soccer field
    ciabatta (lt. dans)
    ciabatta (sprints laterally across field with burpees at ends)
    ciabatta (lbcs / freddie mercs)

    Mosey to pavilion
    ciabatta (dips / merks)
    ciabatta (scissors / dolly)
    10 burpees OYO

    Mosey back to SF

    COT

    Moleskin:

    The Q managed to thoroughly smoke himself this morning (and maybe a few others).  Bleeder was kind enough to deliver the closing COT devotional, apparently recognizing that the Q was too mired in #gloom to string together a coherent sentence.  Thanks Bleeder!

    Conspiracy was particularly vigilant this morning in helping most members of the PAX size up their shortcomings with respect to form.  Right out of the gate, he commented that the thrusts looked more like little baby bunny hops.  Later, he repeatedly asserted that legs were supposed to be STRAIGHT on scissor kicks, prompting a number of suggestions on what to rename Conspiracy. Most suggestions were along the lines of “self-absorbed” and “egomaniacal,” as I recall.

    Facing overwhelming pressure to rename Conspiracy, the undersigned was prepared to decree it as such.  Conspiracy asserted, perhaps rightly, that since OBT had originally named him, OBT has exclusive renaming rights regardless of the nearly-unanimous desire of F3Richmond.  Bleeder, please consult with OBT to “start the ball rolling” on the renaming process.  I am sure OBT’s terms will be reasonable and, in any case, achievable.

    The PAX was still reminiscing about wallowing in the foul smelling sludge at #Notoll two weeks before.  Ahh that smell… the price of lush green grass.

    Welcome back Grizzly!  It was great to see you again.

    Johnsonville

    PS:  The upcoming schedule looks like this —

    Wed — #SourceOfTruth Wilson on Q (evening TYA may organize a run)
    Thurs — #45MOM DK on Q
    Fri — #RAMM TYA on Q
    Sat — #DogPile Toga on Q  /  #GridIron Earthworm on Q

    Reminder — We need someone to Q for #GridIron on Aug. 1 since Earthworm and I will both be out of town.

     

     

     

     

  • Yes, Ground Work; But No Earthworm

    Five of the faithful and two FNGs posted at Pouncy Tract Park at 7AM on a fine, midsummer Saturday morning to make a #DownPainMent.  Johnsonville took the Q, and this is how it went down:

    COP warmup:
    ssh x 25
    don quixote x 25
    partner leg toss x 25 (2 sets)
    merkins x 15

    Mosey to Grassy Knoll
    10 minutes of burpees

    Mosey to Old Schoolhouse
    triple play wall sit / plank / run (2 sets)

    Mosey to Hill by Entrance
    pair up — one person does Lt. Dans while the other crab walks up hill, does 5 merkins at top, bear crawls back down, swap positions.  Rinse and repeat for a total of 3 sets each.

    Mosey to bleachers by front football field
    chiabatta dips
    mixed merkin chiabatta, including merkins, derkins, isometric merkens, and incline merkins.
    partner leg toss x 25

    COP:
    rosalitas x 15
    dolly x 15
    LBC x 25
    Russian twist x 50

    COT

    Welcome Grizzley and ShortShank!  We are excited to have you join our ranks, and we look forward to getting to know you better.

    Toward the end of the 10 minutes of burpees, Jolly Rancher was giving Conspiracy and other “old dudes” tips on proper form.  That was fun to see.

    After chiabattas, lots of folks were sprawled around on the turf moaning in gloom. Obviously, we have been neglecting those and need to bring them back to #GridIron.

    Have a great week, guys!

    — Johnsonville

  • Pre-Blast — BRM Training Run

    Aye, Tomorrow is Sunday, and TYA are organizing another fun-filled trail run for the BRM crew, F3 guys, and any friends/family members they want to bring along.  We are planning do the buttermilk/north bank loop + rinse and repeat.

    Please meet a the Pump House parking lot at 4p.  Bring water.

    Johnsonville

  • They Don’t Call it “Dirty” MacDeuce for Nothin’

    Twelve of the faithful posted at Huguenot Park on Tuesday morning mostly to wallow around in the foul-smelling sludge.  Johnsonville took the Q, leaving his ExcuseBag behind.  This is how it went down:

    COP warmup:
    ssh x 50
    merkins x 15
    standing mountain climbers x 25
    deep slow squats x 15
    don quixote x 35

    Mosey to area between the 3 soccer fields.
    COP and commence Dirty MacDeuce:
    burpees x 12 OYO
    merkins x 12
    jump squats x 12

    Indian run around perimeter of field and parking area.
    COP in pavilion and continue Dirty MacDeuce:
    4-count Dips on benches x 12
    4-count Alabama prom dates x 12
    balls to the wall x 12 (2 sets)

    Line up along perimeter of field in plank.  Bear crawl in indian run fashion (2 progressions each), mosey around perimeter of field.
    COP in far left corner of field and continue Dirty MacDeuce:
    burpees x 12 OYO
    werkins x 12
    4-count LBC x 12

    Line up along perimeter of field in reverse plank.  Crab walk in indian run fashion (2 progressions each), mosey around perimeter of field.
    COP in near left corner of field and finish Dirty MacDeuce:

    merkins x 12
    partner leg toss x 25 (2 sets)
    mountain climbers x 12

    BONUS:
    scissor kicks x 12

    Mosey to SF.  COT

    Moleskin:

    Days of rain, followed by enough irrigation to land a Californian in prison for al lifetime (or 2), left the Huguenot Park fields wet and covered with brown sludge.  Although the PAX mostly kept to perimeter of the fields, they became all-too familiar with the disgusting, foul-smelling muck that laid around the edges.

    When it comes to health food, “organic” is a good thing.  When it comes to sopping wet, fertilized fields for rolling around on, “organic” is not such a good thing.

    Practice tips —

    (i) If your LOML still does any your laundry, pull these clothes out and do them yourselves today.  Alternatively, throw them away and buy more excellent F3 gear.  No #Mascots

    (ii) If you care about your car, bring a towel to workouts.  Alternatively, trade in all those #Mordorwagons for something more robust.

    (iii) If you care about your workout clothes, just stop.  Alternatively, buy more excellent F3 gear.  No #Nutlessness

    Unless you have not noticed, the undersigned (Jville) likes mud.  Next time we expand to a new AO, let’s find one with stormwater detention ponds!  That will make you appreciate what we have.

    DK pulled an Elvis, but returned to finish the workout.  #RedPill

    Good job, Men. See you in the Gloom.

    — Johnsonville

     

     

     

     

     

  • Happy 4th Beatdown! Part Deux

    Five of the faithful posted for a 4th of July boot-camp, two of which arrived somewhat late after posting at #dogpile.  Jville took the Q, and this is how the celebration went down:

    ssh x 25
    merk x 15
    don quixote x 25
    hillbillies x 25
    merk x 15
    standing mountain climbers x 25

    Mosey to Grassy Knoll
    10 minues of burpees

    Mosey to Old Schoolhouse
    triple play wall sit / plank / run (2 sets)

    Earthworm took the Q

    lunge walk to pavilion
    Al Gore against tree-like pillers
    partner Leg Toss x 25 (2 sets)
    tabata (3 min) dips
    partner Leg Toss x 25 (2 sets)
    Al Gore against tree-like pillers

    Mosey to playground
    pullups for 30 seconds (2 sets)

    Mosey to parking lot for 8 minutes of Mary, including:
    LBC x 25
    Dolly x 25
    Rosalita x 25
    Alabama Prom Date x 25
    protractor / run alphabet
    ham glute walks
    Freddy Merc x 25
    LBC x 25

    We were glad to have the double dippers, especially since the F3 Richmond numbers are down on account of holiday and midsummer vacations.

    Groh had just returned the evening before from a trip to Alabama, and he stated that he would rather do burpees for 1 hour than get stuck in traffic again on I-85.

    Bleeder was really just passing through RVA temporarily between a 2 week ski vacation in Austria and a dude ranch in Colorado.

    Chum Bucket was about to depart for a vacation to Ocracoke Island and boasted that he had been training all year and was not about to let a dozen or so shark attacks keep him out of the ocean.

    Thanks for posting guys and enjoy your vacations!

    — Jville

     

     

     

  • Pre-Blast — Sunny Afternoon Trail Run

    The tax man’s taken all my dough
    And left me in this stately home
    Lazing on a sunny afternoon
    And I can’t sail my yacht
    He’s taken everything I got
    All I’ve got’s this sunny afternoon.

    – The Kinks

    But wait … we’ve got miles and miles of trails in RVA!  Meet at 4 PM at the Pump House parking lot (turn off is just north of the toll gate for the Blvd Bridge).  We will run the North Bank / Buttermilk loop clockwise again.  Some will probably add Forest Hill park for 9.5 mi total.  Those who don’t want to add Forest Hill can head directly back for 6.5 mi.   We will take it easy, and wait for people along the way.  All paces welcome.  Bring water.

     

    Jville