Author: Johnsonville

  • Jack Webb’s Deck of Death

    Three intrepid warriors posted for a Monday evening Punisher (now at 6p for those not on the text chain and not reading the Q signup). Several us had to battle construction traffic coming off of the interstate and along Laburnum. Johnsonville (YHC) took the Q, and this is how it went down, more or less.

    COP warmup with SSH, don quiote, imperial walkers, merkins, LBC.

    Mosey to the side of the school, somewhat out of the wind and cold-ish-ness. Deck of death with the following attributes:

    • spades — Jack Webb arm raises on knees. Reps = card value (from 1 to 13) x 4 x 2. Note that the x2 mulitplier was added to spades only by audible.
    • clubs — Jack Webb count LBCs (same count ). Reps = card value (from 1 to 13) x 4.
    • hearts — slow squats in cadence. 3 counts at bottom. Reps = card value (from 1 to 13).
    • diamonds — Jack Webb count arm circles. Reps = card value (from 1 to 13) x 4.

    Ark Loader in field in front of school with polar bears, polar crabs (APDs), high knees, karaokes, backward runs.

    Jog around perimeter of AO. COT with YHC taking us out.

    Way to start the week, Men! Jville

  • GridIron Pays Respects to Old Glory

    Nine of the strongest posted at GridIron on cool and soggy late-winter morning. Johnsonville took Q, and this is what went down, more or less:

    COP extended warmup, starting first near the SF in the parking lot. Exercises included 25x ultra slow-count SSH, squats, don quiotes, cherry pickers, merkins.

    Mosey over to far corner of parking lot near the newly renovated dumster area for continued warmup. 50x arm circles front. 10x large arm circles back. SSH, A-Rods, Alabama prom dates, J-Los. 50x arm circles back. 10x large arm front.

    Grab the shovel flag and mosey across the GridIron to the front of the MS. Commence Old Glory. 2 Laps around school following flag carrier. Free for all laps around school. Stop at corners, in succession, with 20x burpees, 20x jump squats, 10x burpees, and 20x WWII situps. Finish with 1 lap around school and mosey back to parking area.

    Tater led the way, with Chum Bucket, Pinto, and Johnsonville gasping for oxygen and trying to keep up. All respected the flag by giving maximum effort.

    COT with Cecil taking us out in a manner that would make Earthworm proud. Coffeeteria.

    Thanks for the chance to lead. Jville

  • Tour of Laburnum Park Area

    Four of the faithful met after work at Linwood Holton HS on Monday night for some evening F3. The weather was chilly and the sun was setting. Johnsonville took the Q, with a plan in mind. However, Kru suggested that we do a mobile workout in and around the Laburnum Park area. Being cut out of the “benevolent dictator” mold, I consented, and this is what went down, more or less —

    We mosied across Laburnum, to either end of Wilimington Ave. (a divided 2-lane drive with very little traffic), parts of the (soon to be renamed) Confederate Avenue, and along Gloucester Rd, the connector between Wilmington and Confederate.

    At the end of each 1/2 mi., we stopped and did 10 burpees, 20 squats, 25 2-count flutter kicks, and 10 merkins. In all, we covered 2.5 mi., returning to the ES.

    To finish, we planked in a circle, and took turns doing 3 burpees each ring-of-fire style, with 1 burpee each for the last round. We wall sat for the “ring-of-fire” squats. We reverse planked for the “ring-of-fire” flutter kicks, and we finished with a traditional ring-of-fire.

    COT with YHC taking us out.

    Great work men!

  • The Jack Webb Especial

    Nine of the faithful, and one FNG (Pinto) posted at GridIron on a chilly winter morning. The sun was out and spirits were high. Johnsonville (YHC) took the Q, and this is what went down, more or less:

    Warmup with SSH, Cherry Pickers, Hillbillies, Merkins, and Russian Solidiers.

    Zig-zag the parking lot running striping, then karaoke to next space, then back run. Etc. the length of the parking lot. This is a routine out of Attilla’s playbook, but it seemed right this morning.

    Plank walk around oval curbing surrounding parking lot landscape feature. Run to oval curbing surrounding parking lot landscape feature on the other side. Repeat in the other direction.

    Line up for a Native American Run (TM). Proceed to entrance to park, take left, and continue along roadway to track.

    COP inside track, continuing with warmup. J-Lo’s, Freddie Mercuries, LBCs, Scorpion Kicks.

    Slight mosey onto track where curved area meats straightaway. Run 1/4 mi. at brisk pace.

    Inside track, do Jack Webb variation #1 — Traditional Jack Webb (1 merkin, 1×4 arm raises overhead, ascending to 10 merkins, 1×10 arm raises).

    Bear crawl length of straightaway to far end of the right side of track where curved area meats straightaway. Run 1/4 mi. at brisk pace.

    Inside track, do Jack Webb variation #2 — Dan Taylors (1 copperhead squat, 1×4 back lunges, ascending to 8 squats, 8×4 back lunges).

    Crab walk across the endzone of the gridiron to far end of the left side of track where curved area meats straightaway.

    Inside track, do Jack Webb variation #3 — Captain Thors (1 WWII situp, 1×4 American hammers, ascending to 10 WWIIs, 10×4 American hammers).

    Run backwards along straightway to near end of the left side of track where curved area meats straightaway. Mosey down to the football field nearest the parking area.

    On that gridiron, do Jack Webb variation #4 — Mr. Krebs (1 polesmoker heels to heaven, 1×4 crabcakes, ascending to 10 polesmoker heels to heaven, 10×4 crabcakes).

    Mosey around perimeter of gridiron and back to VSF.

    COT with Attilla taking us out. Nearly all attended coffeeteria.

    Moleskin:

    It was great to have Lugnut back out. I think the last time Lugnut posted at GridIron was about 3 years ago. I was also Q, and he and I were the only pax. The track was covered in ice and snow, and we did 1 mile repeats nearly the entire workout. I guess it took 3 years for him to forgive me.

    It was good to have FNG Pinto out. The name came as a reaction to the SWEEET benz he drove. Yes, even the most hardened F3 men feel a bit of envy once in a while. Kudos to Touchma for the headlock. Keep bringing friends — we have plenty of room at Gridiron for more, and the price is right!

    YHC may have overdone the warmup a little, feeling a slight headrush during the 2nd plank walk.

    For the record, Adderall wore a weight vest. It was an honor to lead a pax of such quality this morning. Jville

  • Wierd Al and FNG Hat Truck Submit to the Punisher

    Four towering Redwoods, and one FNG (Hat Truck) posted at punisher for an evening workout.  The weather was dry and warm for a change.  Johnsonville (YHC) took Q, and this is what went down:

    Warmup with SSH, Don Quiotes, slow squats, crabcakes, plank sequence, merkins, and arm circles.

    Mosey to pillars to the right of Linwood Holton ES’s front entrance.  Wall sit of fire while each pax did 5 donkey kicks (twice around),  5 balls to the wall (twice around) and 10 jump squats (twice around).

    Mosey to front of school for standard ring of fire around twice, and then around a 3rd time with 5 diamond pushups.

    Mosey to bus loop on side of school.  Elevens around the bus loop with 10 half-burpees at one end and 1 box cutter at the other;  then 9 half-burpees, 2 box cutters, etc. to 1 half-burpee, 10 box cutters.

    Mosey to lawn to the right of the school when facing it.  COP Roxanne.

    COT with YHC taking us out.

    YHC gave all the option to omit the pushup on the half-burpees.  Neither the FNG (Hat Truck) nor the newish guy (Wierd Al) opted to do that, both exhibiting perfect form.  YHC declared then and there that they were in charge of Qing next week.

    For the record, the name “Hat Truck” was derived using the following F3 “logic” — Hospital name = Brent Hall –> hockey player “Brent Hull” –> “Hat Trick” (Hull scored 33 hat tricks in his career, the fourth highest in NHL history) –> “Hat Truck” (Brent Hall is an IT guy for Advance Auto Parts).

    That was a good way to end a loooong day at work.  Great job, men.  Jville

     

  • Swim Practice with Kettlebells

    It was warm but wet Thursday morning at Circus, which adds a slight element of danger to kettlebelling.  It was Johnsonville’s (YHC) day to Q, and this is what went down, more or less:

    Mosey over to the far end of the bus loop under the bus loop shelter (which offered little shelter from sideways rain).  Warmup with SSH, don quiote, imperial walkers, LBCs, APDs (two and one leg variations), and arm circles.

    Dirty McDeuce consisting of the following:
    Round 1 –
    12x sit & press in cadence.
    12x merkin rows in cadence.
    12x goblet squats in cadence.
    Bear crawl down pillars about 30 yards and run loop.

    Round 2 –
    12x clean & rack (right) in cadence.
    12x clean & rack (left) in cadence.
    12x standing rows in cadence.
    Bear crawl down pillars about 30 yards and run loop.

    Round 3 –
    12x halos (right) in cadence.
    12x halos (left ) in cadence.
    12x Alabama Honeymooners in cadence.
    Bear crawl down pillars about 30 yards and run loop.

    Round 4 –
    12x snatch (right) in cadence.
    12x snatch (left) in cadence.
    12x lawnmower pulls (OYO each arm).
    Bear crawl down pillars about 30 yards and run loop.

    Wall of fire while each person does 10 merkins and 20 SSH in succession.  Go ’round twice.

    COT with YHC taking us out.

    Great work, men!  Jville

  • Replacement Q and Lots of Bears

    Nine of F3’s finest posted on a very pleasant Saturday morning at GridIron (the Boneyard).   Chum Bucket had been on schedule to Q, but had to call for a replacement due to illness. YHC (Johnsonville) stepped up without much of a plan, and this what went down, more or less:

    COP warmup near VSF with SSH, don quiotes, imperial walkers, hillbillies, and Alabama prom dates (double leg to single leg).   Mosey to corner of parking lot adjacent to restrooms.

    COP warmup (continued) with merkins, Suzanne Somers, and LBCs.

    Pair up.  Bearimeter catch me if you can around parking lot with one partner crawling while the other does 10 squats.  Catch and flip roles.   Do 2nd Bearimeter catch me with non-crawler doing 10 tow-count bicycles.

    Mosey down to raised circular bed at corner of parking lot near playground.  Plank walk counterclockwise around bed.  Run the perimeter of the parking lot doing 5 burpees at far corner.  Repleat plank walk clockwise.

    Line up at the same corner of the parking lot (near playground).  Do 11s running to far corner (nearest entrance) starting with 10 F3-count flutter kicks, then running back and dong 1 Lt. Dan.  Repeat 9/2, 8/3, 7/4, etc. to 1/10.  Around the middle of the 11s, YHC called an audible and changed one of the runs to a backward run.  YHC then changed the last run to a bearcrawl.

    Mosey to playground.  Pair up for Jerkin ladder from 8 to 1.

    Mosey back to VSF.  End with Pirate Captain Thors (1 crabcake, 4 american hammers, 1/8, 3/12 … to 10/40).

    Mosey to parking lot for

    COT with Earthworm taking us out.  Coffeeteria with all but Attilla, who had to coach basketball.

    Great work men!  Johnsonville

  • UpChuck Stuns PTA Moms with Ground Effects

    Six of F3RVA’s finest posted after dark (1830) at the Linwood Holton ES.  The parking lot was mostly filled, and the PTA moms streamed out of the School as we entered the gloom.  Thankfully they refrained from giving catcalls this time.  This is what went down, more or less:

    Warmup with 20x ssh, 20x don quiotes, 20x imperial walkers, 15x scorpion kicks, 10x merkins.

    Mosey around school clockwise to western side. Drop to knees for Jack Webbs (ascending ladder starting at 1 merkin, on knees 1×4 arm raisers, 2 merkins, on knees 2×4 arm raises, 3 merkins, on knees 3×4 arm raises, etc. to 10).

    Mosey a little ways north to the covered picnic area.  Line up around high-end picnic tables for Ciabatta box jumps or step ups (standard 8 min tabata).

    Continue around school clockwise past the abandoned house to the school’s NE corner.  Pause for Ciabatta half-burpees (standard 8 min tabata).

    Continue around school clockwise to the bus loop on the east side.  Pause for Ciabatta standing mountain climbers (standard 8 min tabata), but with a twist — at 2nd rest, do 1 burpee; at 3rd rest, do 2 burpees; at 4th rest, do 3 burpees; at 5th rest, do 2 burpees; at 6th rest, do 1 burpee.  The rests were not really rests…

    Indian run around the bus loop 3 times.

    Mosey over to the soccer field.  Pause for Ciabatta polar bears alternating forward and backward (standard 8 min tabata).

    Mosey back to VSF ending with a bit of Mary and a ring of fire.

    COT with YHC taking us out.

    Moleskin:  I am not sure how we packed so much into 45 minutes.  But, we did, and the pax was going at it hard.  I know this is Scrooge-y, but if feels real nice to be on the other side of the holidays.  The Jack Webbs were a repeat from Saturday’s GridIron, and most enjoyed them both times.  A number of pax opted for the more difficult box jump option.  8 min of half burpees is just a bi**.   It was nice to get a hard workout in after work, and I am grateful for the opportunity to share the workout with outs.

    Announcements:  PuppyPile late in the month (check the dogpile backblast for details).   If you interested in training for an April 50k, let Chum or me know.  We are working on building a foundation and will start to ramp up mileage in a few weeks.

    Jville

     

  • Jack Webbs and a Whole Lotta’ Muck

    Nine of F3’s finest posted to GridIron (aka the Boneyard) on a warmish, wet, mucky morning in January.  YHC (Johnsonville) took the Q, and this is what went down, more or less:

    Warmup with 25x ssh, 15x imperial walkers, 15x hillbillies, 20x slow squats, 25x Alabama prom dates, 25x LBCs.

    Mosey back to the pillars.  25x pole smokers.

    Mosey down to the cricket field and through the mud.  Drop to knees for Jack Webbs (ascending ladder starting at 1 merkin, on knees 1×4 arm raisers, 2 merkins, on knees 2×4 arm raises, 3 merkins, on knees 3×4 arm raises, etc. to 10).

    Mosey through the muck to the tennis courts.  Suicide-ish routine that went like this:

    •  run to 2nd court, 8 merkins, return to end for 2 WWII situps.
    •  run to 3nd court, 6 burpees, return to end for 4 WWII situps.
    •  run to 4th court, 4 _____________(?), return to end for 6 WWII situps.
    •  run to other end for 2 crunchy frogs, 8 WWII situps.

    Ark loader along tennis courts with zombie walk, bunny hop, bear crawl, crab walk, karaoke, etc.  YHC had to take an emergency bathroom run and Chum Bucket was kind enough to take over for a bit.  I am not sure what he did, but I know burpees were in there.

    The PAX mosey’d to the front of school, and YHC met them there 25lbs lighter.  YHC called a Dora with 100 merkins while partner ran loop, then 200 back lunges while partner ran loop.  I was planning a 300 in accordance with F3 convention, but time ran out.

    Mosey back to VSF.  COT.  Attilla took us out.  Coffeeteria.

    Moleskin — Now that the odometer has flipped on several of us, GridIron has more >50 than in their 40s.  We are the Boneyard of RVA.  The Jack Webbs are much harder than they look, and super painful.  I think we could push them above 10, but it will not be pretty.  This day was muddy to an extreme.  I always try to respect and preserve the fields when they are wet.  Heading onto the Cricket field for Jack Webbs was a big mistake as they were a soup of muck.  After the gloom, White Deer demanded that I take his shoes home and was them.  It is great to have Night Crawler back (Kotter).  Chum and I have committed to run the Northface 50k in April.  We have a long way to go, and we hope others will join the CSAUP.

    Sincerely, Jville

     

     

  • Hot Potato Q, Kettlebells , and Rain

    Thursday at Circus was warm, but wet and rainy.  The PAX was a bit disorganized after the holidays, but earn high marks for getting out of bed despite candy, rain, etc.   Attilla took Q first with a warmup and a triple play involving sit and presses, lawnmower pulls, and bear crawls.  White Deer followed with a number of KB exercises in cadence (halos, snatches, swings, etc.).   YHC (Johnsonville) closed out the hot potato Q first, with wall sits holding the KB overhead, out front, and at various other points, and second, with, an ugly round of 11s having donkey kicks on one side and the dreaded merkin rows on the other.  There was not time remaining for Mary.

    COT with Attilla taking us out.  See ya in the gloom.  Jville