Author: Johnsonville

  • Roger Raj-er, What’s our vector, Victor?

    Five of the faithful and one eager FNG posted at Circus Maximus with kettlebells in hand. HoneyDo and Johnsonville each came prepared to Q.

    HoneyDo clearly had the superior claim, having followed best practices and good F3 protocol by signing up. Jville (YHC) held a weak claim, having announced the prior week that he would Q but failing to actually memorialize that in the official records. Both offered to yield to the other, and YHC somehow ended up at the Q.

    THANG:

    Warmup with 10 burpees, merkins, planks shifting into pickle pounders, Alabama prom dates, crab cakes, and arm circles. At some point during the warmup, FNG Raj-er drove up, and YHC paused to bring him into the fold.

    8 minute EMOM #1: burpees and standing rows

    mosey to basketball court.

    8 minute EMOM #2: kb swings and goblet squats

    suicide run on basketball court immediately followed by AMRAP lawnmower pulls on right side.

    suicide run on basketball court immediately followed by AMRAP lawnmower pulls on left side.

    bearcrawl length of court; backward run; karaoke down and back; karaoke other way down and back; bunny hop

    LBCs; merkins

    We have been meeting on the south side of the school for about a month in light of substantial, seemingly interminable parking lot work. Hopefully, we can return to normal next week.

    I appreciate HoneyDo yielding the Q despite his superior claim. I know all regulars are grateful for HoneyDo’s willingness to lead, and we look forward to the diabolical gloom he had planned.

    It was good having Raj-er come out. Raj-er is a guy that I met running last week. Without any fear whatsoever, he accepted my headlock and joined our thang. I hope that he comes back and that we get a chance to learn more about him.

    Great work, men! Jville

  • At the Roller Coaster Completely Unsupervised!

    A pax of 1 met at Hillcrest Ave. off of Cary Street to lift one another’s spirits as they train for the BRR in da** near 100 degree temperatures. It appears that at least one of the 24 BRR participants knows he cannot rely on youth, natural speed, or good looks to carry him through the BRR. So there I was — north of the river (cue the classical music) — shuffling up and down hills.

    The fun thing about being unsupervised in TYA’s neighborhood is seeing the look on TYA’s neighbors’ faces when I tell them that I am there from HUD in Washington DC to scope out the neighborhood for some much-needed Section 8 housing, a few group homes, and a new city bus stop.

    Today, I ran 4 small loops and 1 extended small loop for a total of 5.65 mi. The pace was slow, and it was hot out there.

    Keep up the good work fellas! Jville

  • The Real Swirly Posts at Circus

    Nine of the faithful posted on a humid morning at Circus Maximus. Both staff parking lots are being repaved, so the pax gathered on the south side of the school instead of the staff parking lot near the bus loop. This is how the workout went, more or less:

    COP warmup sequence

    10 minute EMOM rotating between (i) right kb lunge, right kb snatch, right kb side lunge, and (ii) standing row.

    10 minute EMOM rotating between (i) left kb lunge, left kb snatch, left kb side lunge, and (ii) halo.

    Mosey to basketball court for a brief intermission from kettlebess.  Do traditional suicides, then bearcrawl from end to end.

    Remainder of workout was an AMRAP sequence consisting of 5 burpees, 20 kb swings, 20 sit and press, run around gate that was about 100m away, rinse and repeat.

    We were joined today by another Swirly, who hails from Raleigh. Since that Swirly claims to have been named 4 years ago, we will henceforth refer to him as the “Real Swirly.”  We discussed renaming RVA’s Swirly, and several excellent variations were suggested, including “Chunky Swirly”, which is defined by Urban Dictionary as follows:

    “A bully manuever. The act of shoving a victim’s face into a toilet bowl full of feces, urine and paper as it flushes. As in: Alvin failed to provide Hank with his lunch money. As a punishment Hank gave Alvin a chunky swirly.”

    No renaming action was taken. Great job, men! Jville

  • APB for Missing Pug

    A pax of 2 met at the top of Hillcrest on a Wed afternoon to tackle a few hills.  The temp was 96, and the humidity was fully “on.”. Yhc (Jville) completed two 1 mi loops before being joined by Shakedown.  The newly formed pax then completed three more. Shakedown had legs for more but wisely opted not to challenge the heat alone after yhc dropped.  Nearly the whole neighborhood was out looking for a missing Pug who resides at 200 Hillcrest.  We joined the effort, but the pug remained missing when we stopped.  Hopefully that has now been resolved.

    Great job Shakedown!

  • EMOM Day at Circus

    Three of the faithful posted at Circus Maximus for kettlebells. After a brief, typical warm-up, we did the following four rounds of 8-minute EMOMs.

    1st set (4 rounds):
    lunge right leg, curl right arm, press right arm, side lunge right. repeat for 1 minute
    standing row. repeat for 1 minute.

    2nd set (4 rounds):
    repeat above but with left

    mosey to front of school
    3rd set (4 rounds):
    halo. repeat for 1 minute
    diamond pushup on kettlebell

    mosey to outside of circus maximus
    4th set (4 rounds):
    kb swings
    goblet squat

    end with push ups from 10 to 1 (wide, regular, diamond)

    This was a not an easy morning at the circus, and YHC when home, crawled back in bed, and slept for several more hours. There was no room for mumble chatter

    Great job, men.

  • Tour de Clover Hill

    Three redwoods posted on a comfortable, moonlit morning at SOT. No Q had been self-designated, so leadership was by committee. It went very well, and here is the summary, more or less:

    Mosey about 1 mile over to the Clover Hill football stadium.

    COP warm-up by Jville, including SSH, DonQuiote, 4 minutes of planks, arm circles

    Honeymoon Q. Mosey to picnic tables. Dips, incline mericans, dericans.

    Wilson Q. Mosey onto football field. Mary, including LBCs, cross-leg LBCs, rosalitas, dollies, pickle pounters, supermans, planks.

    Jville Q. Chiabatta bearcrawl / crawlbear

    Mosey back to SF. Single count merican ladder from 10 to 1 (wide->regular->diamond->repeat to 1).

    COT.

    Moleskin. It was just beautiful this morning. We managed to sweat despite the cool temperatures. I learned what exercises people do not like. Wilson was not thrilled about the long moseys this morning. In fairness to him, however, he did go on a run with his LOML at 10p last night. He also called for a 1 min plank during Mary, asking me to time. He then cut it short after 40 seconds, declaring that he was Q. He did not indicate whether he did any activities with the LOML last night involving sustained planking.

    Honeymoon is not a big fan of bearcrawls, especially when delivered in a 8-loaf Chiabatta. It sounds like we need more of those at SOT.

    I was grateful that Honeymoon did not pull out the round of 30 successive burpees this week. Those popped my gimpy knee last week, knocking me out of about 1/3 fo the workout. He was kinder to me this morning.

    Great workout this morning, SOT PAX. Jville

    PS — DONT FORGET TO EMAIL OR TEXT ME IF YOU PLAN TO ATTEND THE 2.0 WORKOUT AT GRIDIRON ON SATURDAY. I NEED A HEADCOUNT OF KIDS TO MAKE SURE WE HAVE ENOUGH TREATS ON HAND.

  • Pre-Blast for 2.0 Easter Scavenger Hunt

    This Saturday at 0700, Earthworm and I will host an Easter scavenger hunt at GridIron. This is a 2.0-oriented workout with riddles, exercises, and treats for the kids. We are also welcoming the M, GFs, LOML, and significant others to this event. Coffeeteria to follow at Einsteins.

    I would like to get a decent headcount so we make sure we have sufficient treats on hand for the 2.0s. Please respond below to let us know you are coming (with number of 2.0s). Alternatively, feel free to email (flbiggs@kbbplc.com) or text YHC.

    Jville

  • Kettlebell variation of the Golden Horseshoe

    Seven redwoods bucked predictions of the sky falling and posted at CircusMaximus with kettlebells in hand. Johnsonville (YHC) took Q, and led a gloom-filled workout along these lines:

    Warmup with SSH, mericans, crabcakes, LBCs, and armcircles.

    Mosey between the columns by the bus loop for a sequence (somewhat) resembling the Golden Horseshoe along these lines:

    — 10x sit and press, bearcrawl 10 strides, karaoke to point down corridor and back
    — 10x kb swing, 10x sit and press, bearcrawl 10 strides, karaoke to point down corridor and back
    — 5x standing kb press & repeat other arm, 10x kb swing, 10x sit and press, bearcrawl 10 strides, karaoke to point down corridor and back
    ***** respite with 3 minute plank sequence *****
    — 10x rotating wall planks, 5x standing kb press & repeat other arm, 10x kb swing, 10x sit and press, bearcrawl 10 strides, run backwards to point down corridor and back
    — 10x lawnmower pulls & repeat other arm, 10x rotating wall planks, 5x standing kb press & repeat other arm, 10x kb swing, bearcrawl 10 strides, run backwards to point down corridor and back
    — 10x standing rows, 10x lawnmower pulls & repeat other arm, 10x rotating wall planks, 5x standing kb press & repeat other arm, 10x kb swing, bearcrawl 10 strides, run backwards to point down corridor and back
    ***** respite with 2 minute plank sequence *****
    — 5x merican rows & repeat other arm, 10x standing rows, 10x lawnmower pulls & repeat other arm, 10x rotating wall planks, 5x standing kb press & repeat other arm, bearcrawl 10 strides, bunny hop to point down corridor and back
    — 5x merican rows & repeat other arm, 10x standing rows, 10x lawnmower pulls & repeat other arm, 10x rotating wall planks, bearcrawl 10 strides, bunny hop to point down corridor and back
    ***** respite with 2 minute plank sequence *****
    — 5x merican rows & repeat other arm, 10x standing rows, 10x lawnmower pulls & repeat other arm, bearcrawl 10 strides, bunny hop to point down corridor and back

    Finish with AmericanHammers and AlabamaPrmDates.

    COT with Attila taking us out.

    This workout delivered a lot reps and sets. I may have distorted the ordering a bit up above, but I think it is pretty close.

    I was expecting to face horrible weather and, as a result, a very small PAX. The predictions turned out to be wrong on both fronts, and it was a nice surprise to have solid numbers this morning.

    I am not sure how I ended up on the Q roster for the 2nd week in a row — probably a clerical mistake by YHC. I did not mean to monopolize leadership of the AO, and I hope that did not bother anyone.

    We achieved 7 min of planks this morning. The door is open to pick up extra minutes today for those doing the challenge.

    Great job this morning on a hard sequence of KB exercises. Sincerely, Jville

  • Fat Flesh Anchor (Self) Designated as Trail Run Lead

    Five towering Redwoods overcame the seductive draw of their respective fartsacks, posted just before 0700 at Pumphouse, and took a spin around our city’s glorious downtown river trails with Johnsonville (YHFA = Your Humble Flesh Anchor) self-designating as Q. The PAX took the normal route in clockwise fashion, running down past Maymont, Hollywood Cemetary, and the old Tredegar Iron Works. We crossed to the southside via the T. Potterfield Memorial Bridge. On the southside, part of the route was blocked for construction. We redirected ourselves up the steep wooden stairs to the top of the climbing wall and then down to SunTrust Mortgage complex. We took the normal path over to the Buttermilk trail complex.

    Saab ran well ahead in order to add the challenging 3 mi Forest Hill Park trails. The PAX made its way back to the Boulevard Bridge, crossed, and did a COT with YHFA taking us out. Soon thereafter, Saab came flying in from his extended route.

    Thank you all for permitting me to lead each morning for 7 days in a row. Thank you for lifting my spirits as physical limitations threatened to block my way. It has been a humbling experience, but it has helped me to better understand and appreciate F3RVA’s character and cohesiveness.

    See ya in the gloom! Jville

  • Persistent Mumblechatter even after 10 Min of Burpees

    Ten strong men, two of whom are visitors from other regions, posted at Gridiron on a beautiful opening day of April. Johnsonville (YHC) planted a SF and took Q. This is what went down, more or less:

    Warmup with 50x ssh, 25x don quiotes, 25x imperial walkers, 2 min. plank sequence

    Mosey to schoolhouse. Redirect atop nearby grassy knoll area. 10 min of Burpees

    Mosey back down to schoolhouse. Classic triple play (wall sit/ merkins/ run). 2 min. plank sequence.

    Indigenous people run to pillars around rear of school.

    Line up along pillars. Pole smokers while person at end bear crawls to front (maybe 25m).

    Mosey back to SF area. 1 min. plank sequence.

    Kettlebell routine with 2-arm KB swings, single arm standing press, boat/canoe, sit & press, row, merkin row.

    Finish with chiabatta dips under picnic shelter.

    COT with Attila taking us out.

    ANNOUNCEMENTS —
    -Monthly challenge is 7 min of planks per day. We accomplished 5 today.
    -April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm. Family friendly. LOMLs welcome to attend and/or workout with us.
    -New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
    -Wed hill is permanent.
    -LabRat is leading an effort to expand F3 to Charlottesville. He has the organizational aspects well in hand, but needs us to help find leaders and a PAX there. Search your contacts please.

    MOLESKIN —
    Welcome to F3RVA, Snack. Welcome back Pigskin. Both are from other F3 Regions, and we are grateful you elected to come out. You are, of course, both welcome back to this AO or any others around RVA. Pigskin’s grandson celebrated is 1 year birthday yesterday. We hope that he had a good one.

    Attila and WhiteDeer usually direct their mumblechatter toward ope another. For some reason, they both started the morning by directing it at YHC. Something about the tightness of YHC’s shirt bothered them. Although I am sure it looks otherwise, I promise that I have not been taking steroids (and would not share them with you clowns in any case). Thankfully, it did not take WhiteDeer and Attila too long to direct their artillery toward one another.

    Thanks for coming out this morning. It was a privilege to spend the morning with these men and to lead this workout.

    Sincerely, Johnsonville