Author: Johnsonville

  • Convergence at Heartbreak Ridge Jan 1 at 7am!

    Convergence at Heartbreak Ridge Jan 1 at 7am!

    Happy New Years!  ‘Nuff said

  • Pre-Blast — Punisher to be a New Years Eve Pub Craw/Run

    Pre-Blast — Punisher to be a New Years Eve Pub Craw/Run

    Tomorrow’s Punisher will start at the normal time (6:30PM) at the normal place (Linwood Holton ES). But, it take the form of a pub crawl/run. Please wear running clothes and shoes and bring cash or a credit card. We have not finalized the routes yet, but it will be fairly short (no more than 3 mi in all). Also, we will not venture far afield in case people need to head out early.  Thanks, Jville

    P.S.:  This is a rain or shine event.  Planned route is 3.3 miles in total with 2 stops.  Here it is:

    Leg 1:  Start at LHES, go east on Laburnum to Brook/Fauquier.  Left on Fauquier.  Left on Nottaway.  Right on MacArthur to Dots Back.

    Leg 2:  Depart Dots Back south.  Left on Nottoway.  Left on Hermitige.  South to Kitchen 64.

    Leg 3:  East on Westwood Ave.  Left on Gloucester Rd.  Left on Laburnum to LHES.

    As always, Q reserves right to modify/add.

  • The Young Bucks at the Boneyard

    Nine of the faithful posted on a wet, but relatively warm late-December morning at the GridIron. Johnsonville (YHC) took the Q, and this is what went down, more or less:

    50x SSH
    20x Arm Circles
    12x Merkins
    20x Adderal’s Prom Dates
    50x Imperial Walkers -> Hillbillies

    Mosey back to pickleball courts for a DECK OF DEATH. The following were the deck assignments:

    Aces — 21 burpees
    Kings — 21 Partner Leg Tosses
    Queens/Jacks — Suicides
    Twos through Tens:
    Hearts — Merkins x2 face value
    Diamonds — Mt. Climbers x2 face value
    Spades — Squats x2 face value
    Clubs — LBCs x2 face value

    Burpees and Suicides were normally followed by a round of planks, wall sits, or Al Gores.

    COT with YHC taking us out. Coffeeteria.

    Moleskin —

    Now that Chum Bucket and YHC have crossed into our 50s, GridIron undeniably the “boneyard” of F3RVA (“I can Kick; I can Stretch”). Vanilla Ice and Cheetah, however, being teenagers, are helping to push our average age down into the mid-forties. Thanks guys!

    Vanilla Ice tore up the pickleball court suicides. Cheetah and Touchma gave chase to Vanilla Ice several times, but when they got within 10 yards of Vanilla Ice, Vanilla Ice shifted into another gear (without even breathing heavy) and dusted them.

    Attila complimented YHC’s choice of 21 burpees, stating that “I pulled that number out of my *ss.”

    The workout ran over about 5 min with the consent of all. Sorry about that …. The last 2 Aces happened to be within the last 4 cards. That was good clean fun …

    I believe we had 100% participation at the Coffeeteria.

    Happy New Year. Jville

  • Two-Man Dora on Thanksgiving

    Two of the faithful posted at Circus Maximus at the regular appointed time on Thanksgiving. Johnsonville (YHC) took the Q, and this is what went down:

    Warmup 25x SSH, 25x Don Quiotes, 25x Imperial Walkers, 10x merkins, 25x arm circles front, 25x arm circles back, 10x big circles front, 10x big circles back, 20x scorpion kicks.

    Mosey over by the pillars in the bus pickup/dropoff area. Commence DORA (modified) which took up most of the remaining 45 minutes. In each case, one member of the pax did the appointed exercise, while the other member of the pax bear crawled about 15 yards, then jogged to the corner of the school, which is about 50 yards down the pillar area from the start. Counting is cumulative. Exercises were:

    50x burpees
    100x lawnmower pulls
    150x donkey kicks
    200x sit and press

    Mosey back to flag. Boat/canoes with White Deer leading.

    COT with Jville taking us out.

    Great way to burn the calories in advance, men!

    Johnsonville

  • Pickleball Suicides

    Five of the faithful arrived in the rainy darkness for GridIron gloom. Johnsonville (YHC) took the Q with no particular routines in mind. This is what we got into:

    15x ssh; 10x merkins; Rinse and repeat 3 times (total)
    10 half-burpees in cadence
    other warmup stuff in cadence

    Mosey to pavillion
    20x dips; 10x single leg squats per leg (with back foot on bench)
    repeat
    20x dips; 5x single leg pistol squats (to sit and up)

    Mosey to playground
    3 sets of ten Australians (3 wide, 3 regular, 3 narrow, 1 hold)
    Jerkins 7 to 4

    Mosey to pickleball court
    6 rounds of suicides, followed by planks, followed by a round of a random leg burning exercise in cadence, including shoulder taps, goblet squats, jump squats, Alabama prom dates, etc.

    Mosey to schoolhouse. Traditional triple play with run around pavillion, fullter kicks, and wall sit.

    ring of fire.

    COT with YHC taking us out.

    Moleskin — The cool weather was great, and the rain was tapering off by the time we got moving. During the 4th round of suicides, things were getting gloomier than normal. YHC asked Adderall for a 2 count. Adderall counted down to 10, then did burpees during the final 10. We don’t impress that easily. We were impressed. Great work!

  • Tipping My Hat to Toga

    Seven redwoods posted in cool morning darkness at SOT. Johnsonville (YHC), who had not posted SOT for quite some time, took the Q. This is what went down, more or less:

    GLOOM —
    Mosey in front of school near eastern front entrance.

    Warmup of 15x SSH, then 10x merkins.
    Rinse and repeat twice more.

    Mosey west along front of school.

    EMOM (45 seconds on, 15 seconds off) with:
    – half burpees
    – diamond merkins
    – thrusts
    – LBCs
    Rinse and repeat twice more.

    Indian Run around front of school.

    YHC drops his phone and breaks screen protector.

    EMOM (45 seconds on, 15 seconds off) with:
    – scapula merkins
    – crab cakes
    – shoulder taps
    – wall sit
    Rinse and repeat twice more.

    Mosey back east to eastern front entrance with 3 benches alongside walls (Thanks Gumbo).

    5 pistol squats per leg
    10x jump squats in cadence
    Ring of Fire

    COT with YHC taking us out.

    The workout was intended to be a precursor to the November merkin challenge. But, the EMOMs with scap merkins made it a Toga-esque affair. It’s funny how different Q styles become associated with people.

    There was very little mumble chatter during the half-burpeees and diamond merkins. YHC’s heart rate was redlining.

    YHC enjoyed passing Towbit in the indian run (and imagining him really trying).

    Mumble chatter increased much during the 2nd round of EMOMs. I guess the scap merkins were to easy.

    DKs word plays on Sugar Sock’s name, as well as his fictitious efforts to sell holiday mobile phone plans at F3 workouts “like BT does”, were hilarious.

    See you in the gloom. Jville

  • Dictator Q at Circus

    We did not have a volunteer Q for Circus Maximus this week. There was talk of a hot potato Q, but YHC (Johnsonville) seized it and would not yield to others (at least until 3 min left). This is what went down, sort-of:

    Rapid-fire warm-up with about everything you can imagine, including, but not limited ssh, don quiotes, cherry pickers, burpees, arm circles, etc.

    Elevens starting with 10 KB snatches per arm on one side of the circus maximus; run to the other side and do 1 mountain climber; continue around the circus maximus to the start. Note that the mountain climbers started out as 2 count, but I changed them to 4 count in order to achieve better symmetry (for downtown guys, that word means “correct or pleasing proportion of the parts of a thing”). Rinse and repeat 9/2, 8/3, 7/4, etc. to 1/10.

    Bearimeter around the circus maximus with 1 person doing death crawl, a wing-man doing normal bearcrawl, and the PAX doing either plank or wall sit until the death crawler fizzles out. Then rotate, and continue until PAX completes 1 full revolution

    5 minutes of Mary, including White Deer doing his famous boat/canoe routine (Hey you in the blue pants!), and ending with a ring of fire.

    YHC took us out.

    Prayers and healing to Ms. Chum Bucket and to the whole Chum Bucket family. Prayers and healing to Earthworm.

    Thanks for letting me lead! Jville

  • Elevensies

    Five of the faithful posted at GridIron on a comfortable autumn morning. Johnsonville (YHC) took the Q, and this is what went down, more or less:

    Slaughter Starter (20 burpees)
    50x SSH
    25x LBCs
    15x Scorpion Kicks
    20x Goblet (slow) squats

    Karaoke back and forth parking lot lines

    curb crawl clockwise around raised bed, then run around parking lot
    rinse and repeat in the other direction

    Longish distance elevens with balls to the wall against restroom and Australians on playground

    Indian Run around ball field and gridiron field

    Elevens with donkey kicks against restroom wall and inclined merkins along raised bed in parking lot.

    Mosey back to gridiron
    Elevens with dips and seated leg extensions on bleachers.

    Mosey back to grass near restrooms for Mary
    20x Alabama Prom Dates
    20x Mt. Climbers
    20x flutter kicks
    20x Hello Dollies
    2x Greatest Am. Hero
    2x Ring of Fire

    COT with YHC taking us out / Coffeeteria

    It was good to have Offshore out. Attila had to leave several minutes early for little league, but it was excused. Great work men!

  • 7 Men and No Slackers

    Seven men posted at GridIron this morning for the 0700 F3RVA showdown. I provided early morning comedy when I realized that I had driven from Midlo to the far west end without any license plates. #brainfart. Then took on following (#embracethesuck):

    Warmup with SSH, Don Quiote, Imperial Walkers, Hillbillies, LBCs, Scorpion Kicks, Hand-release Merkins. Various counts.

    Curb crawl left alongside the bathroom building and around the corner (about 30 yards). 10 Burpees.
    Curb crawl right back to the start (about 30 yards). 10 Burpees.

    Mosey to the gridiron. Pair up for 25 yard wheelbarrows, followed by 10 Booyah! Merkins. Because the field was too soggy, we moved to the upper GridIron out front of the school. Rinse and repeat 3 additional times with each partner crawling twice.

    Line up for ElizabethWarren Run to grassy knoll out front of softball field. 10 burpees.

    Line up for ElizabethWarren Run to grassy knoll out on the other side of the schoolhouse. 10 burpees.

    Mosey to pickleball courts. Bunny hop across courts to other side. Lunge back. Suicides. Bunny hop across courts to other side. Crabwalk back. Suicides.

    Mosey to nearby picnic shelter near volleyball pit. 10 Abyss Merkins, Four corners around volleyball pit with 20x merkins, 20x jump squats, 10x burpees, and 50x WWII situps (for those ahead or 20x for those trailing).

    Mosey back to picnic shelter. 15x dips in cadence. 10x Inclined Merkins in cadence.

    Mosey to playground. Jerkin ladder from 10x down. We only got down to about 5x and called it to get some Mary in.

    Mary with mt. climbers, flutter kicks, and Rosalitas in cadence. 2 rounds of Superman/GreatestAmericanHero.

    Conclude with Ring of Fire and COT with YHC taking us out.

    MOLESKIN-

    Special mention to Adderrall who, not only gave 120% (as usual) but represented strong at last week’s 5k (and the proceeded to do an adventure race the next day). #redpill

    Special mention to Baby Back who awoke at O-dark-hundred, drove his 2.0s from the far west end down to grandparents near Courthouse Rd. in Chesterfield, drove back to embrace the gloom with us, and then rinsed and repeated to retrieve the 2.0s. #dedication

    Special mention to Attila who carried CircusMaximus solo last Thursday on account of a variety of excused and unexcused absences. #redpill + #dedication.

    Special mention to Phonics for organizing a great 4th year convergence (and many others who contributed). #leadership

    Prayers to Chum Bucket’s LOML (Caron), whose mother lost her battle with cancer two days ago. Prayers to Lab Rat, who lost his father last week. Unspoken prayers for many many others.

    I am infinitely grateful for my family, my F3 family, and the opportunity to lead and contribute. Johnsonville

  • Annual F3RVA Convergence ~ Notice of FNG Friendly Option

    Annual F3RVA Convergence ~ Notice of FNG Friendly Option

    We have a solid track record of bringing FNGs out to our annual F3RVA birthday party/ convergence. To keep that tradition alive, we will offer an optional FNG-friendly bootcamp at 0700 in addition to the 0600 bootcamp and 0715 AM run. This will also give those who are unable to compete in the run due to injuries or other causes a double-dip option.

    Please ping Phonics or me if you have any questions. See ya’ in the gloom! Jville