Author: Johnsonville

  • Twin Team 1/4 mi. Repeats

    Four of the faithful posted at TwinTeam on a gusty, cool spring morning. YHC (Johnsonville) took Q, and this is what went down, more or less:

    50x SSH to warm things up
    Mosey down to track (about 1/4 mi. away).

    Commence repeats consisting of 1 ten-rep set — escalating to, and holding at, 5 ten-rep sets — of exercises, immediately followed by a brisk 1/4 mi. repeat around the track, followed by 30 seconds of recovery. Rinso y repita.

    The exercises included merkins, jump squats, monkey humpers, scorpian Carolina drydocks, diamond merkins, plank jacks, ‘Merican hammers, WWII situps, and imperial walkers. I am missing a few. By my count (which may be suspect), we did 12 quarter-mile repeats.

    Mosey back to VSF (about 1/4 mi. away).

    COT with YHC taking us out.

    Rosie and Towbit stayed well ahead of DK and me on the repeats. They seemed to have a bit of a competition going on. I am sure DK and I could have chased them down if we wanted to. But, we did not want to harm their self esteem or reputations in any way.

    There was much talk about the upcoming CSAUP. People seem to be approaching it with a mix of excitement and dread. I am feeling more in the latter category :).

    Thank you for giving me the opportunity to lead. Jville

  • Preblast: Clown Car from RVA to Saturday’s Hampton launch

    I have a clown car headed to the Peninsula launch of F3 Hampton Roads at Oyster Point in Hampton this coming Saturday, March 31. I would prefer to fill it up.

    I will depart Midlothian around 5AM. If I can make a stop by Ellwood Thompsons between 5:25 and 5:35 to pick up residents of that area. Workout will be from 0700 to 0800. We will enjoy Coffeeteira with the locals for an hour or so, which should get us back home before noon.

    Please text me if you interested in coming along for the ride (804-357-0949).

    Cheers! Jville

  • 11s rule Circus Maximus

    Three of the faithful came out to Circus Maximus. It was cold and the ground was wet — perfect conditions for gloom. Johnsonville took Q, and this is what went down (sort of):

    warmup with ssh, don quiotes, merkins, imperial walkers, arm circles.

    11s with donkey kicks along school’s wall and swings by SF.

    11s with curb crawls incline merkins / skull crushers

    20 lawnmower pulls & run around track <– rinse and repeat for 5 sets.

    Moleskin: I am within the 1 week grace period for posting this. That is acceptable, right?

    Jville

  • Moose Out Front Should o’ Told Ya

    Seven of the faithful posted at SOT on a chilly, dark morning. At about 5:29, it was shaping up to be a Jville/Gumbo-only gloom. Five more rolled in at the last minute and/or several minutes late. This is what went down:

    Fairly brief warmup with ssh, don quiotes, imperial walkers, merkins. Did we do 10 burpees here?

    Mosey field trip out of AO, up Charter Colony, and over to the beautiful track over at Clover Hill HS. Sorry folks, track was closed and locked up. A brief mental re-work of planned activities ensued.

    10 burpees. Pair up. Bearemeter counterclockwise around parking lot in front of main entrance with 1 partner crawling and the other lunging. Trade places as needed. Stop at front entrance of school.

    50 LBCs OYO. 10 burpees. Switch partners and bearemeter counterclockwise around parking lot back to locked track entrance.

    10 burpees. Switch partners and bearemeter counterclockwise around parking lot back to front entrance of school.

    20 wall thrusts. 10 burpees. Switch partners and bearemeter counterclockwise around parking lot back to locked track entrance.

    Plank sequence. 10 burpees. Mosey back to SF.

    COT with Roscoe taking us out.

    Moleskin. Did I point out that the run to and from Clover Hill HS was dark — I mean really dark? Tobit was super fleet-footed, with Gumbo chasing after him. I would guesstimate that we team-crawled 0.35 miles this morning. It was a healthy distance. There were patches of semi-frozen water along the bearemeter, and YHC nearly face-planted into asphalt when my arms slipped out from under me while crawling. Mr.Roper has adopted a TYA-like crawl style, and easily approaches 2x the crawl speed of his next fastest competition. DirtyRice exhibited great crawl stamina.

    Thank you for giving me the opportunity to lead.

    Sincerely, Jville

  • Bearimeter Beast

    Four (4) redwoods posted on a blustery, cold morning at GridIron. YHC took the Q. Here is what went down, more or less:

    Warmup with ssh, don quiotes, imperial walkers, hillbillies, merkins, and 2 or 3 other things that I forgot.

    Mosey to 1/4 mi. track. Take Brisk lap around track.

    Line up on track at 50 yerd line. Pair up, with White Deer and YHC as one pair and Attila and Byproduct the other. Bear crawl around track counter clockwise while partner lunges. Flip flow when bear crawler gets fatigued. Stop 1/4 of the way (alongside goal post).

    10 Burpees

    Bear Crawl / Lunge to opposite 50 yard line. Backward run up hill and do 5 monkey humpers at top. Rinse and repeat 5x.

    Bear Crawl / Lunge to other goal post.

    10 Burpees.

    Bear Crawl / Lunge to start. Take Brisk lap around track.

    Mosey onto gridiron field and line up at the end of the endzone for a classic Beast from end of one endzone to the other. Exercises were merkins, squats, LBCs, burpees, flutter kicks, mt climbers.

    Mosey back to VSF. American hammers.

    COT with YHC taking us out.
    Coffeeteria.

    Moleskin:

    In light of the prior week’s jabber-jawing by one certain member of the PAX (hint — “YOU IN THE RED PANTS”), YHC informed the pax early that each incident of clipboarding would result in 10 burpees and that it was OK with me if we did burpees all morning. That seemed to do the trick …

    We were missing many regulars due to travel, health, etc. Hopefully we will return to normal next week. As the weather improves over the coming month, I encourage men to start laying down headlocks. Our far west in AOs are blessed with an abundance of fellowship and fun, but we could function and serve better with more numbers.

    Great job men. It was an honor to lead! Jville

  • GridIron brings a Deck of Death

    Five or so days ago, five of the strongest posted at GridIron. Johnsonville (YHC) took the Q, and led the PAX through an assortment of warmup exercises, including 30ish SSHx alternating tempo from very slow to very fast, hillbillies, Don Quiotes, and merkins.

    We then moseyed to the playground area for a Deck of Death where spades were burpees, clubs were 2 count swats, diamonds were merkins (single count OYO), and hearts were jerkins. There was nothing easy in this deck.

    Mosey back to VSF. Plank walks around curbed landscaping. Reverse. 3 minutes of Mary

    COT. Atilla took out. Coffeeterian sans Atilla.

    Great work, men. Sorry for the late posting, but better than never.

    Best, Jville

  • EMOM-a-Rama

    Three redwoods posted on a cool morning at Circus Maximus with Kettlebells in hand (except Offshore, who needed a loaner). Jville (yhc) took Q and this is what went down —

    Cop
    25 ssh, 25 iws, 50+ arm circles, 20 squats

    Emom 1
    Each minute for 10 min, 15 merkuns 10 KB swings

    Emom 2
    Rinse repeat with 15 goblet squats 10 high pulls

    Emom 3
    Rinse and repeat with 15 skull crushers 10 sit and press

    Cot with yhc taking us out.

    The emoms had a nasty cumulative effect. The squat/high pull seemed to be the worst since it required arm strength to hold up the KB for something long.

    The sit and press was a real tramp stamp destroyer.

    Offshore upgraded to a bigger kb than usual. He handled it well.

    Thanks for the chance to lead. Jville

  • Captain Old vs. Captain Glory

    Six of RVA’s finest veterans posted at SOT. The weather was clear and chilly. When YHC walked away from the car with shovel flag in hand, Rosie invited YHC to plant that flag in the ground. That request could not be granted since it was a morning to raise and honor Old Glory.

    Per the usual, we ran 2 laps around the school as a group with Old Glory. Then, we proceeded with the individual time trials consisting of as many laps counterclockwise around the school in 24 minutes as possible, stopping (i) under the tree at the corner of the school for 20 merkins, (ii) in front of the side entrance for 20 jump squats, (iii) in front of the main entrance around back for 10 burpees, and (iv) just past the rear dumpster near the basketball courts for 20 WWII situps.

    Rosie and Phonics led the PAX. YHC followed, ending maybe 3/4 of a lap behind them at the end. If there was a “Captain Old” at SOT this morning, then it was surely YHC, who found himself doubled over hacking after several laps (and a recent bout with strep). If there was a “Captain Glory” it was Phonics, who pulled ahead of Rosie somewhere on lap 5 of Old Glory. I am not sure how the remainder of the PAX finished, but YHC did not lap anyone.

    We concluded with another 2 laps around the school as a group with Old Glory. For future reference, the SOT laps clocked in at only 0.39 mi. Thus, in the future, they should be extended to include the bus loop.

    COT with Marmaduke taking us out.

    Rosie announced that a CSAUP for later winter or early-spring is in the works and should be announced within a week or so. We look forward.

    Thank you for permitting me to lead this morning. Happy New Years!

    Jville

  • Quarter Mile Repeats every Five

    Six of the faithful posted on a chilly late-fall morning at GridIron, one of whom hails from Charlotte and the other of whom hails from Durham. Johnsonville took the Q, and this is what went down, more or less:

    Warmup with 50 ssh, 25 imperial walkers, 25 don quiotes.

    Mosey to the track. do 12 hillbillies, 12 merkins, arm circles, and 10 burpees.

    Do 1 quarter-mile repeat then and another every five minutes. There should have been 10 or so quarter-mile repeats in there. If an exercise was interrupted, we paused it for the repeat and picked it back up after.

    After that, and during the pauses between intervals, there were too many exercises for YHC to remember details. After the first repeat, we moved down to the lower field; did dips; ran around the lower field and surrounds ending at the front of the school; did wall thrusts; ran to Pouncey Tract Rd and to the south side of the shcool; did elevens with merkins and bunny hops; took a break in the middle to run back to the tennis courts; completed elevens; ran a loop around back; did a COP in the back tarmac with Makhtar N’Diaye’s and some other things; ran around to the end of the pillars; did a COP with 99 LBC and Alabama prom dates; ran to Pouncey Tract Rd and back to corner of school; did COP flutter kicks, 10 burpees, and plank walks right, Ran back to VSF and did plak walks left.

    It was great to have Disney and Porterhouse join us from Charlotte and Durham respectively. Disney was on the team that launched F3RVA over 3 years ago. Porterhouse is a fleet footed guy in town to visit in-laws and joined White Deer and I for a Thanksgiving morning kettlebell workout.

    It was also good to have ByProduct and DK back out after a hiatus from GridIron.

    Thank you for giving me the opportunity to lead! Jville

  • Sol Noctu Adorantes

    Three of the faithful and one FNG posted for an evening edition of the Punisher. Jville took the Q, and this is what went down, more or less”

    COP warmup in the parking lot — ssh, don quiote, merkins, imperial walkers, WWII situps.

    Mosey counterclockwise around school to open field. FNG Schirra joined PAX. COP – slow squats, box cutters, hillbillies, arm circles, crab cakes, flutter kicks.

    Mosey back to bus loop. Ascending curb crawls 1-4.

    Mosey back to soccer fields. Mini Dora with 50x merkins, 100 squats or squat jumps, and 150 LBCs.

    Mosey back to jungle gym for negative pullups as slow as possible.

    Continue moseying counterclockwise to pavillion. 20 dips, 24 stepups.

    Mosey to Chum’s zen garden for 3 slow sun salutations.

    COT with YHC taking us out.

    Thank you for giving me the chance to lead. It was great to meet Ghost Rider and FNG Schirra. This is Ghost Rider 2nd workout and Schirra’s first. I look forward to seeing both grow stronger over the weeks and months to come. We opted not to name FNG Schirra since his sponsor, Chum Bucket was unable to attend. He should be named at the next posting.

    We will be holding 0700 kettlebells at Circus Maximus on Thursday for those who desire that style of workout before bellying up to the feeding trough.

    Blessings and Happy Thanksgiving! Jville