Author: Johnsonville

Fifteen of the Faithful and one FNG (Flintstone) posted bright and early on a chilly midwinter morning at Huguenot Park.  Lugnut planted a shovel flag near the basketball court, and Jville took Q.

THE THANG:

Mosey near entrance of park.  Quick Disclaimer.

50x SSH
30x Hillibillies
15x Merkins
30x LBC

Double Applesause back to soccer field near lighted parking area for a DIRTY MACDEUCE along these lines:

12x mountain climbers
12x werkins
12x jump squats

Bear crawl then sprint to back corner of soccer fields.

12x Lt. Dan
12x Peter Parker
12x thrusts

Crab walk then sprint to other back corner of soccer fields.

12x merkins
12x Wilson’s wife (OYO)
12x burpees

Bear crawl then sprint to front of soccer fields.
Planks, then mosey to bleachers.

12x dips on bleachers (single count)
12x derkins on bleachers
12x step-ups on bleachers (OYO)

COP

20x bicycles
20x dolleys
30x LBCs
20x rosalitas

Mosey to SF
COT

THE MOLESKIN:

The morning was cold and wet, and the soccer fields were covered with a frozen crust, beneath which was a squishy layer of frigid mud.  FNG Flinstone learned the importance of bringing gloves to midwinter F3 workouts.  We directed him to the nearest hospital for treatment, and the doctors think they can save most of his fingers.  Welcome to F3, Flinstone!

The smack talk at @F3Richmond has reached nearly epidemic proportions, even without the meister of smack talk, Conspiracy.  For example, during the garden-variety disclaimer, nearly all agreed that Johnsonville is NOT a professional trainer. Jville then took to dealing out extreme Hillbillies in case there was any doubt remaining about his professional credentials.  Later, when Jville was asked to demonstrate the thurst, Toga advised the PAX not to do it like Jville, but to actually bend one’s legs at least a little.

Swirley deserves a call out for appearing at his fourth F3 workout in the 5 days since he first posted to #45MOM as a doe-eyed FNG.  Way to #redpill Swirley! Show us how it’s done!

WISDOM:

“If you look for truth, you may find comfort in the end; if you look for comfort you will not get either comfort or truth only soft soap and wishful thinking to begin, and in the end, despair.”  — C. S. Lewis

— Johnsonville

@F3Richmond Events to Look Forward to:
1800 Wednesday — Progressive pub crawl
0530 Thursday — #45MOM
0530 Friday — #RAMM
0600 Saturday — #Dogpile
0700 Saturday — #Gridiron

 

 

Fifteen of the faithful and two FNGs posted at #NoToll to work off several rounds of Thanksgiving dinner and (at least in the case of me) desserts.

THE THANG:

Lugnut VQ:

Mosey out to the left soccer field for COP
SSH x 20
LBC x 21
Imperial Walker x 20
Russian Soldiers x 20
Plank Press Handshake x 10

Mosey to the basketball court for King of Hearts
Regular Suicide
-10 LBC to plank
Backward Suicide
-10 LBC to plank
Defensive Slide Suicide
-10 LBC to plank
Lunge – Down and Back

Johnsonville Q:

Mosey out to main parking area for Chiabatta-style Standing Mountain Climbers on parking curbs.

Mosey out to the park entrance weaving in and out of columns.  Mosey back to gate to Soccer Fields for COP including Merkins, Larry Craigs, Clerkins and Staggered Merkins.

Mosey to front of right soccer field for Chiabatta-style jump squats.  Oh the horror!

Mosey to back of right soccer field for several minutes of Mary including Freddie Mercuries, Hello Dollies, Rosalitas, and Protractors.

Mosey to main parking area for COT.

THE MOLESKIN:

Rain had been predicted, but held off long enough keep the PAX dry and comfortable.

Lugnut did a great job on his VQ.  He sounded like he may have smoked himself during the lead-off round of SSHs, but he recovered and managed to count fairly well for a VQ.  We look forward to having Lugnut join the regular Q rotation.  T-claps!

Lugnut proudly produced another custom shovel flag from the Woodfin Oil workshops.   I am certain that F3 Richmond has more shovel flags made with furnace parts than all other F3 regions combined.  Eat that Charlotte!  Rumor has it that the Woodfin crew is planning to unveil a shovel flag outfitted with a Taco hot water circulator pump for those frigid January mornings.

At one point, Lugnut asked Iron Curtain to count down from 10 in Russian.  Iron Curtain was completely unable to do so.  (Note to Iron Curtain — please see this link).  Hmm… what if Iron Curtain is just pulling our collective leg and actually grew up in Dinwiddie or Rockbridge County?

Congratulations goes out to Loose Goose for completing the 10,000 Merkin Challenge in November!  Here is a picture of Loose Goose’s youngest.

No doubt about paternity I guess.

It was good to see many who had been away for the holiday.  We are thankful that Bleeder managed to keep himself generally upright and out of the ER while skiing last week.

We enjoyed having Mission visit us from SC, and we look forward to his return when his work brings him up this way.  Not only did Mission attack the jump squats cheerfully (despite a chorus of groans around him), but he also brought us Punchcard, a local FNG.

A warm “welcome” goes out to Punchcard and The Sheikh.  You guys are always welcome, and we hope that you decide to post again soon.

– Johnsonville

 

 

 

 

 

 

 

Twelve regulars (with no brave FNGs) post for a crisp, dark, late Fall morning #NoToll:

THANG:

TYA Q:

Mosey to back parking lot for COP
20 Windmills
20 Side Lunges (each side)
20 SSH
15 Merkin
30 LBC

Jog a loop across the back soccer fields and back to to the bleachers.
Teams of 3 complete 90 of each exercise followed by a lap around the soccer field and plank up until full PAX returns

The exercises:
Dips
Decline Merkin
Mountain Climbers
Burpees

CHUM BUCKET Q:

Jog to rear soccer field for variation on #TripleCheck
Retained teams of 3 and alternated People’s Chair at the rear storage building, planking at the corner of the soccer field, and weaving through the posts at the edge of the parking lot Barry Sanders-style. Completed four rounds.

Mosey to front parking lot for COT. LBCs on your own while Chum Bucket retrieved paper.

MOLESKIN:

The PAX showed great enthusiasm for cold weather and darkness and none seemed particularly bothered that we were south of the James River. The regulars are also proving to be quite rugged – while nobody showed in short sleeves, many showed without hats and gloves. We know what gifts to get some of you this holiday season!

Fifteen of the faithful posted at a Huguenot Park for some moonless Gloom. Johnsonville planted the RVA shovel flag, and Chum Bucket commenced with an unrelenting VQ.

Mosey down the near soccer field
Quick disclaimer
COP
20x SSH
15x Merkin
20x Imperial Walkers
20x Windmill
20x Slow Squat

Jog to rear soccer field
Line up on end line for the Sprawl Suicides
Footfire, Sprawls on Command, Plank Medley, Sprint to 20
Repeat, Sprint back to end line
Repeat to 50 and back
Repeat to far 20 and back
Repeat to far end line and back

People’s Chair at the shed for 1.5 minutes

Jog back to near soccer field
COP for 6MOM
20x LBC
20x Hello Dolly
15x Rosalita
15x Freddy Mercury
Superman

Jville Q:

Mosey for a loop around soccer parking lot
COP in the corner
11x Merkin
6x Werkin
6x Clerkin

Mosey to bleachers and line up in front
The Lindsay with dips and LBCs OYO (30/10, 25/15, 20/20, 15/25, 10/30)
Squat Ciabatta
The Roxanne (run in place; 26 bupees to the song of the same name)

COT

3xClaps to Chum Bucket on the VQ! Chum Bucket intended for the Sprawl Suicides to be a warm-up, but it unleashed a deep Gloom on the PAX very early in the workout.  Way to beat the SadClown out of the men!

It was good to see Loose Goose back after benching himself briefly to nurse a potential injury.  As we ramp up F3 in RVA, I urge men to pay attention to any aches and pains, use the foam roller liberally, and be smart about modifying and/or sitting out when needed.  It is much better to miss a few workouts than to get benched for extended periods.

I apologize for running a few minutes over.  As a reminder to myself and other Qs, let’s make sure start at 5:30 sharp, end at 6:15 sharp, and move through the COT promptly.  We do not want men pressed, kids late to school, and/or LOML friction.

It has been suggested that we name the Friday morning run workout #RAMM (Run Around Mary Munford).  Please post to support that or to offer alternative ideas.

Great job men! See you in the Gloom.

— Jville

Next workouts:

#45MinutesofMary – Thursday, 5:30 am at Mary Munford ES (TYA and Bleeder on Q)
Unnamed F3 Group Run (possibly #RAMM)– Friday, 5:30 am at Mary Munford ES (TYA on Q)
#GridIron – Saturday, 7:00 am at Pouncey Tract Park (Brain Tumor and Loose Goose on Q)

Twelve of the faithful and 3 FNGs rolled out of the old fartsack on a Tuesday morning to share a few early-morning forties with their F3 home boys, and this is how we roll(ed) at #notoll:

The Thang:

Doner Kebab Q –

Mosey
COP

• SSH x25
• Imperial Walker x20
• Slow Bending Squat x15
• Merkin x20
• LBC x20

Mosey
ArkLoader (all to 50 yd line then sprint to end)

• Bear Crawl
• Crab Walk
• Backward Run
• Karaoke (50/50 each direction)
• Forward Crab Walk

Quick loop around parking lot, then Mosey
COP

• LBC x 20
• Flutter Kicks x15
• Dolly x15
• Rosalita x12
• Dead Cockroach x15

Johnsonville Q –

Mosey
Forty #1 – dips/merkins OYO (30/10, 25/15, 20/20, 15/25, 10/30)

Mosey
Forty #2 – SSH/reverse-crunches OYO (30/10, 25/15, 20/20, 15/25, 10/30)

Mosey
COT

Moleskin:

Although Conspiracy failed to officially post, a shadowy figure in a dark hoodie once again appeared like an apparition at about 0530, fueling speculation that Conpiracy’s covert mission in Southside continues.

There were also several debates among the PAX concerning Loose Goose’s alleged injury. The first involved whether the “injury” was merely an Epstein’s Mother. The second involved whether the alleged cause of injury — “chopping wood” — was really code for some other, less publicly-acceptable activity.  In any case, we are all hoping for Loose Goose’s speedy recovery.

The PAX seemed cheerful and chatty despite DK’s very demanding Ark Loader sequence. Johnsonville became concerned about the lack of Gloom, and he decided RedPill the PAX with several rounds of Forties. That did the trick, and no Mumble Chatter could be heard during the last 20 minutes at all. There may be some sore triceps around Richmond this week….

It was great to have FNGs Iron Curtain, Abacus and Trotter join us this morning, and we hope they decide to come back.

— Johnsonville