Author: Johnsonville

Five (5) of the faithful and one FNG (FlipPhone) gathered on a humid Saturday morning to embrace sweltering gloom.  Bleeder planted a meticulously-crafted Woodfin® shovel flag after having attended half of #DogPile, and Johnsonvill took over the Q.  The workout went like this —

THANG:

35x SSH
25x Merkins
25x Standing Mountainclimbers
10x Burpees OYO

Mosey to Grassy Knoll
25x Imperial Walkers
25x Merkins OYO
20x Jump Squats OYO
10x Burpees OYO

Mosey to Track
People’s Chair (tree sits)
2x 200m run
5x Bear Crawl Up/Down hill
25x Partner Leg Push x 2 sets
25x Incline Merkins
25x Decline Merkins
10x Burpees OYO
2x 200m run

End at Front Entrance of Short Pump MS
People’s Chair
25x Merkins
Protractor

Mosey to Center of Bus Loop in Back of MS
Bear Crawl in Single File Line Indian Run Style (someone please name this)

Mosey to Pull-up Bar
10x pull-ups x 3 sets
25x Flutter Kicks
25x Alabama Prom Dates

Mosey to SF
COT

MOLESKIN:

Johnsonville, having recognized superior F3 potential, has been headlocking FlipPhone for the better part of a year.  While on a hiking trip with FlipPhone earlier this year, Doner Kebab (who is more than a little snobbish about technology), noticed that FlipPhone still uses a circa-1988 mobile phone.  DK proclaimed then and there that FlipPhone’s F3 name would be “FlipPhone.”  All that remained was actually getting FlipPhone to post.  It appears that FlipPhone finally ran out of excuses, and we are glad he did.  FlipPhone weathered his first F3 workout very well, and we hope he decides to post again soon.  Welcome FlipPhone!

The heat and humidity were out of force this morning, and the sweat ran freely.  At one point, after laying on the sidewalk, DK stood, leaving a puddle of sweat behind.  DK was wearing a “Keep Calm and Mosey On” F3Richmond logo shirt, and we noticed that the logo was perfectly silk-screened in sweat on the sidewalk.  Way to get the word out, DK!

Nice job today, men!  Jville

 

Seven (7) of the faithful gathered on a very pleasant late-spring morning to spend some time in the gloom.  After enjoying about 1/2 of #dogpile with the many, Jville switched AOs to #gridiron, planted a VSF, and commenced to lead #F3Richmond late-morning Saturday workout.  It went something like this –>

(Jville and Groh only)
35x SSH
25x Merkins
25x Standing Mountainclimbers
25x  Mountainclimbers

Mosey to Grassy Knoll
10 minutes of Burpees

Mosey around school to pull up bars in back
(add Swirley, Brain Tumor, Wilson, Chum Bucket, and Conspiracy)
10 pull ups
20 merkins
30 squats
run to start of bus loop and back (may 300m)
Repeat 2 more times

Mosey to center of bus loop
Ciabatta – Bunny Hops (alternate front and side)
Ciabatta – Alternate Freddy Mercs / Flutter Kicks

Bear Crawl (Indian Run Style) across center of bus loop

Mosey to pavilion near VSF
Ciabatta – Alternate Dips / Derkins

COT

Moleskin

Six of the PAX had come from #dogpile for some extra gloom, arriving about 20 minutes into the workout.  At the end of the allotted hour, Jville offered to end the workout.  The PAX wanted more, and Jville obliged them with an overtime Dip / Derkin Ciabatta.

Pouncy Tract is a great AO, and Short Pump is overflowing with #sadclowns. Keep working to get them out on Saturday mornings!

 

Two posted at #GridIron from the outset.  Johnsonville planted a VF and took the Q following 6 weeks or so of recovery from (yet another) injury.  Chum Bucket joined in a bit late after posting at #DogPile.

THANG:

Form a #CircleOfTwo COP.
SSH x 50
Merkins x 15
Deep Slow Squats x 25
LBCs x 30

Mosey to Grassy Knoll for 10 minutes of Burpees.

Mosey around baseball field to grassy area above track.  Form a #CircleOfTwo COP
Merkins x 15
Mountain Climbers x25
Leg push downs x25
800m run around track

Bear crawl up and down hill in front of track (Chum Bucket joining the PAX in the middle)
People’s Chair against trees
Jump Squats in cadence x 20
800m run around track

Alabama prom date x25 (right by Pouncey Tract Road)
Carolina Drydock x20
Protractor
800m run around track

LBC x25
Dolly x25
Leg Push Downs x25
Mosey to VF.

COT

Moleskin:  Jville pulled out some 800m intervals to mix things up a bit.  Although Earthworm did not condemn the running outright, he did promise Jville that next week will involve 100% ground-and-pound work in front of the pillars of pain.  The the 10 minutes of burpees has become a mainstay warm-up routine at #Gridiron, and is loved and adored by all.  Jville and Earthworm were happy to have Chum join in after #Dogpile.

Great job keeping the #Gridiron circle unbroken while a number of regulars spent their holiday weekend away!  FEBA

Four posted to the #Gridiron, F3Richmond’s later Saturday bootcamp. Lugnut planted a shovel flag, and Johnsonville took the Q after a very long “vacation” to allow broken ribs to heal.

THE THANG:

COP
SSH x 35
Merkin x 15
Slow Squats x 15
Partner Leg Pushdowns x 25

Mosey to grassy knoll near Striker fields
10 minutes of burpees

Mosey back near SF
2 sets of Partner Leg Pushdowns x 25

Mosey to football field
4 additional minutes of burpees

Mosey to entrance of school
Modified Triple Play — Pair up.  On partner does people’s chair while the other bear crawls about 20m and then sprints out and back about 200m.  Switch with partner.  Rinse and repeat for 3 sets in all.

Mosey behind school to bleachers
11s consisting of Dips on Bleachers (4 count), run to pull up bars (about 125m), Pull Ups or Chin Ups, run back to Bleachers.  Rinse and repeat in 11s fashion.

COT

MOLESKIN

Wilson doubled up from #Dogpile, and the small PAX was encouraged by his arrival after the initial burpee-fest.  We understand that the remainder of the #Dogpile PAX elected to partake in a doughnut-fest instead.  The word on the street was that #Dogpile was extra gloomy that morning, but Wilson seemed very relaxed and well-rested.

Earthworm led an inspiring 3rd F starting 20 minutes prior to #Gridiron. Participants focused on leadership qualities of Daniel, noting in particular how Daniel overlooked personal slights against himself, while pushing back against things he viewed as slights against God.

Schedule:
4/26 — Hardywood Twilight 4 Miler (F3Richmond is Sponsor and Has Tent)
4/27 — the #Punisher 0530
4/28 — the #noToll 0530
4/29 — the #SourceOfTruth 0530
4/30 — #45MinutesOfMary
5/1 — #RAMM (run starting at Mary Munford ES)
5/2 — RUGGED MANIAC + normal bootcamps

 

Some of the PAX gathered at 0640 for 20 minutes of 3rd F “Pre-Game Gut-Check” (more below in Moleskin).  A glorious morning was revealed by the rising sun as Loose Goose planted the Shovel Flag and the ranks of the PAX doubled to a Faithful 8.  And 8 became 9 after Swirly posted after racing over from the beat down at #DogPile.

THANG:

Mosey to far parking lot in front of SPMS

COP:

20X SSHs
20X Don Qioxotes
20X Freddy Mercurys
20X Low Slow Squats
20X Mountain Climbers
20X Merkins
Plankorama
20X Carolina Dry Docks

Lunge walk to Flag Poles (curb at front entrance way to SPMS)

20X Merkins
20X Dips
Pledge of Allegiance

Mosey to Field Events venue at front GridIron

6 Minutes of Mary and Superman
60 seconds LBCs
60 seconds of Flutter Kicks
60 seconds of Freddy Mercurys
60 seconds of Dollys
60 seconds of Rosalitas
60 seconds of Weezy Jeffersons
Superman with rendition of Greatest American Hero theme song

Mosey (short stroll a/k/a #DaisyChain) to NW corner of front GridIron

Four Corner Lindsays/40s

Corner 1 – 30 Merkins and 10 Imperial Squat Walkers
Corner 2 – 25 Merkins and 15 ISWs
Corner 3 – 20 Merkins and 20 ISWs
Corner 4 – 15 Merkins and 25 ISWs
Corner 1 – 10 Merkins and 30 ISWs

Mini-Plankorama ending with Marching Planks

Onto the track for 440

Karaoke right, lunge walks, high skips, lunge walks, Karaoke left, lunge walks, high skips, lunge walks

Daisy Chain to Field Events venue

20X Merkins
20X Upward Thrusts
20X Merkins
20X Upward Thrusts
20X LBCs
20X Rosalitas
30 seconds of Partner Leg Lift Pushes

Mosey to Pouncey Tract parking lot

COT

Bleeder informed the PAX that F3 Richmond is now 6 months strong.  T-Claps to the LEAP Team that planted the first Shovel Flag for the “Inaugural Workout” at the GridIron on September 20, 2014, and in particular to OBT, Blue, The Mighty Lance, Nancy Drew, Cauliflower, Sir Topham Hat, Disney, White Shoe, MacGruber, Cong Li, and Costco for getting us started the first two weeks at GridIron.

3rd F “Pre-Game Gut-Check” – we looked at a “reluctant leader” from the Old Testament. Moses: a self-professed “nobody,” without authority, lacking credibility, tongue-tied, and deeply fearful; and yet the man who God chose to lead His people from Egyptian bondage to the gates of the Promised Land. From our weakness God displays His might.

Swirly turned in a quality double-dip – T-Claps. The frontier at GridIron always keeps its lights on.

40 year age differential between Cheeta (Johnsonville 2.1) and the War Daddys. Cheetah – thanks for your leadership on the Pledge!

Someone needs to tie Earthworm’s wrists behind his head during ISWs. Clearly he escaped the intense criticism of Conspiracy – the arbiter of proper form. BTW: Is Conspiracy missing; is there a need for an #APB? Or is the rumor true – he’s too smoked by the DogPile to double-dip?

Rest Stop’s name belies his #youngmotor – glad to have a F3 Raleigh transplant even if Cheetah stole his War Baby status. We expect some strong EHing on his college and work buddies.

TYA and Bleeder battling it out for most posts – neck and neck. TYA seems to be F3’s “Bill James” – #Prof.Sabermetrics.

We learned J’ville needs a watch to keep count. He brings the pain with his 60 second Mary counts that felt like 90. But the PAX had to wrest control a la #Al Haig when J’ville’s recovery count was too slow.

Loose Goose took out the BOM with his usual strong prayer.

Coffeteria at the DailyGrind followed for some solid 2nd F to complement the strong dosages of the 1st and 3rd Fs today. Can the exhortation “Don’t tell Lindsay” be added to the Lexicon as a synonym for injury – “help, I’ve fallen and I can’t get up?”

Philippians 4:13

Four of the Faithful, including Zook from Charlotte, gathered in the rain. Conditions were wet, and the PAX was tempted to temporarily expand the AO to include the privately-owned artificial turf fields next door.  Self-restraint prevailed, however (or perhaps it was more that Earthworm could sense an impending Beast).

THANG:

Mosey from parking lot to the Pillars and then slalom the Pillars down and back.

COP

20X SSH
20X Don Quixote
20X Deep Squats
20X Imperial Walkers

Pillars Medley —
Individual post up to Pillars – 80 Pillars; 20 per Pax
— Pillar 1: Merkins; Pillar 2: Seated Chair; Pillar 3: LBCs; and Pillar 4: Rosalitas
Reset to Pillars 5 – 8
— Pillar 5: Roslaitas; Pillar 6: Merkins; Pillar 7: Seated Chair; Pillar 8: LBCs
Reset to Pillars 9 – 12
— Pillar 9: LBCs; Pillar 10: Roslatas; Pillar 11: Merkins; Pillar 12: Seated Chair
Reset to Pillars 13 – 16
— Pillar 13: Seated Chair; Pillar 14: LBCs; Pillar 15: Rosalitas; Pillar 16: Merkins
— Rinse and Repeat for 5 sets through Pillar 80 (with Merkins mix for each of 5 sets)
Mosey to Tennis Courts for karaokes, high knees, lunges, and bear crawls with assortment of planks

Mosey to parking lot for 6 Minutes of Mary and Merkins

Mosey to bleachers for 5 sets of dips with Imperial Squat Walkers and decline Merkins

Mosey to pull up bars for pull ups, Merkins, deep squats, chin ups, military press.

Mosey to parking lot pavilion for COT.

Moleskin:

The majority in shorts – Spring has arrived in Richmond.

Glad to have Zook (#SoccerDad) join us this morning while in town with his family for the Jefferson Cup.

No double-dippers from DogPile posting today – we missed you.

A set back for J’ville – return of the rib cage pain; nonetheless, he #PlayedWithPain and even picked up the fourth quarter Q. Will his LOML ever let him hike again?

Lug Nut somehow escaped injury when Earthworm’s bar support failed. After #TradingPaint Lug Nut flung forward and Earthworm gained a muddy posterior prompting Zook to ask how Earthworm got his handle. Thankfully, Lug Nut’s race car driving career remains promising despite the trauma.

Positive discussion was had concerning the addition of a 15 – 30 minute 3rd F gut-check before the GridIron – stay tuned.

John 15:5

Mosey to LF Pole for Pole to Pole/1B to 3B circuits:

Run to RF Pole and 10 Burpees
Karaoke or back run to 1B skin edge
Sprint to 3B skin edge and 10 jump squats
Karaoke or back run to LF Pole and planks

Run to RF Pole and 10 Imperial Walkers
Karaoke or back run to 1B skin edge
Sprint to 3B skin edge and 20 LBCs
Karaoke or back run to LF Pole and planks

Lunges to RF Pole and planks
High skip to LF Pole and planks

Mosey to the “Pillars” for OYO 40s –

Merkins and Imperial Squat Walkers
30/10, 25/15, 20/20, 15/25, 10/30 with
Slalom run the Pillars between each set

Plankorama/6MOM

Mosey to GridIron for:

Monkey Rolls (sort of, see Moleskin)
100 yard Lunge
Planks finale

Mosey to ShovelFlag for COT

MOLESKIN

TClaps to Lug Nut for pushing through a first metatarsal/first proximal phalange malfunction.  He and brother Iron continue to post with All American enthusiasm that belies the Gloom.

Takeaway from the Pole to Poles: Loose Goose is a masterful lunger (despite later musings to the contrary) and Trophy’s high skip performance (kangaroo-like) is worthy of high praise.

Spirited chatter commenced immediately upon the arrival of the Dog Pile crew about half-way through the OYO 40s.  LG kindly instructed Wilson that the sequence of “squat, left knee to right elbow, squat, right knee to left elbow” counted as 1 ISW and not 2.  Conspiracy – demanding that the PAX weave through each Pillar, not every other Pillar – received mixed results with his “reset” attempt concerning the slalom runs.  It was observed that Johnsonville and Donor Kabob blindly succumbed to the brinksmanship; the rest of the PAX faithfully adhered to the Q’s original instructions.

The chatter escalated to smack talk during the Plankorama/6MOM, especially with DK being denied a partner and sent to a Pillar.  But the smack talk was temporarily quieted during the mosey to the Grid Iron end zone as the PAX contemplated the coming Monkey Rolls.  Conspiracy, Wilson, and DK – based on their superior athletic talents (err … age) – were volunteered to demo the exercise.  Despite the advantages of specific, detailed, and patient instruction, the “dream team” performed abysmally and were mocked heartily (uproarious laughter punctuated the mocking) – so bad, in fact, that the PAX called for the BlackTahoe.  Handicapped by exposure to the egregious demo, teams 2 and 3 fared only modestly better.  Let’s just say that improvement is in order – YouTube is reported to show octogenarians expertly executing Monkey Rolls without mouth guards, knee braces, and head protection.

Humility, though, is truly fleeting.  Speed eating his way to the bottom of the pie (humble) plate, one unnamed PAX (the usual suspect) let loose a relentless barrage concerning proper lunge technique as the PAX strained to the opposite end zone to put 6 on the board.

COT announcements included:
–  J’ville made a “last call” for the “Rugged Maniac” – commit now if interested.
–   LG called for Q commitments for coming workouts.
–   The Four State Challenge was discussed generally.  J’ville cautioned against participation by anyone other than the most virile – he discourages the faint-hearted.
–   DK, J’ville, and Earthworm (maybe others) visiting “The Priest” tomorrow for a “confessional” hike with one very steep climb – meet at Daily Grind parking lot in time for prompt 0500 departure.

LG closed with a strong prayer of acknowledgment, gratitude, and supplication.  Amen.

1 Corinthians 16:13-14

(Jville posing for Earthworm)