Author: Loose Goose

  • RIC Blockhenge

    14 faithful & strong men showed up ready to jump into Richmond’s inaugural moving of the blocks at this morning’s 45 Minutes of Mary workout. All were up for the challenge, and some may have even named their block. The party got started after several efforts by Johnsonville to mimic (mock?) TYA’s special Side Straddle Hop technique. More please.

    THE BLOCKIN’ THANG

    Head to the stack and grab a block, mosey over to the near soccer field with your block

    A blockin’ COP:

    Merkins x12

    Block Curls x12

    Flutter Kicks x20

    Block Military Press x12

    Block Lawnmower Pulls x6 (each side)

    Mason Twist x21

    Mosey around the tennis court to the far side

    Line up on the baseline for 1/3-1/3-1/3 — run to start of second court & do 10 of allotted exercise, run to start of third court & do 10 of the allotted exercise, run to start of fourth court & do 10 of the allotted exercise, run to end of fourth court, touch baseline, sprint back and plank*. Allotted exercises:

    #1: Squat Jumps

    #2: Bicycles/Freddie Mercuries

    #3: Clappin’ Merkins

    *Lengthy planks with multiple versions in between iterations here

    Take a scenic jog north along Westmoreland St, double back and settle in at the school wall by the basketball court

    Triple Check — get in teams of 3 and rotate through each of the exercises 3x

    Exercise 1: 1st time high step run down to fence & back, 2nd time butt-kicks down to fence & back, 3rd time sprint down to fence & back

    Exercise 2: People’s chair (we all need a recovery exercise sometimes, right?)

    Exercise 3: Alternating lunges in place

    Another jog south along Westmoreland St, around the perimeter of the Soccer fields and back to our very own “Blockhenge” formation. Grab a block and a partner, head to baseline.

    “There and Back Again” (no confusion here: this is indeed a shout-out to the upcoming release of the new Hobbit movie) — Partner 1 sprints to midfield and back while Partner 2 does the allotted exercise nonstop. Allotted exercises:

    #1: Tricep Press (watch the sand from the blocks!)

    #2: Block Swings

    #3: Blocked Incline Merkins

    #4: Block Curls

    #5: Block Burpees (pushup on block, up & lift block over head, no jumps here)

    2-3 MOM

    Hello Dolly x20

    LBCs x21s

    COT

    THE BLOCKIN’ MOLESKIN

    Well done, men! This was a new workout with our new friends (the blocks) and everyone held their own quite admirably. The PAX seemed to like the variety, so this or perhaps kettle bells might need to become part of our regular repertoire for the RVA PAX.

    T-claps and thanks to TYA and Bleeder for supplying the concrete and truck to move the blocks, respectively.

    LG noticed that the Block Burpees weren’t quite as difficult as anticipated. Maybe next time the “There and Back Again” run for that exercise needs to be full length of fields.

    Upcoming we have regular workouts on Friday 0530 run at Mary Munford, Saturday 0700 Gridiron, and Tuesday 0530 at Huguenot Park. And…

    CSAUP** EVENT: 1st Annual F3 Richmond Holiday Brew Thru — 1800 on 12/17 at Strangeways Brewery. 3.4 mile run with stops 4 breweries along the way (beer consumption at any point is optional).

    **see the F3 Lexicon for definitions

  • Winter League Baseball and Merkin Fest at the GridIron

    The Gloom was gloriously cold … and the 7 Faithful and 1 FNG were loving it. 24 degrees was the starting temp, but with the quick pace from the outset, the PAX did not take long to forget about the cold. TNT and his rucksack came to visit from Columbia/Lake Murray SC, always great to see connections from across F3 Nation.

    THANG:

    Earthworm’s virgin Q
    Mosey to front Diamond for COP:

    Welcome and Disclaimer

    20 SSHs

    12 Squats

    20 Windmills

    12 Back Lunges

    15 Imperial Walkers

    Mosey to LF Pole for Pole to Pole and First to Thirds:

    50% run to CF and 10 Jump Squats

    50% run to RF Pole and 5 Burpees

    Karaoke (face foul) to 1B skin edge

    75% run to 2B skin edge and 100% run to 3B skin edge

    Karaoke (face fair) to LF Pole and Plank

    Rinse and Repeat

    Lunge walk to 3B

    Mosey to covered bus stop behind school and man up to pillars:

    Alternating People Chairs and Planks with slalom runs

    Hand off Q to Loose Goose

    Mosey to soccer field baseline, with TNT taking the Albatross

    Merkin Suicides (run to midfield, 10 Merkins, run back. same to end line, then midfield again, and finish with 10 Merkins at baseline for total of 40 Merkins)
    Backward run to end line, forward sprint back to baseline
    COP on the soccer field
    LBCs x20
    Hello Dolly x15
    Merkins x10
    Freddie Mercurys x15
    Smurf Jacks x10
    Merkins x10
    Mosey back to soccer field baseline for more of what everyone loves
    Merkin Suicides (minus the run back each time. Stop at midfield, end line, and midfield again, and then baseline. At each stop 10 Merkins, 40 Merkins total)
    Mosey to playground:
    Inverted pulls x8
    LBCs x12
    Superman/Banana (switch every 10 sec for a minute)
    Inverted pulls x10

    COT

    MOLESKIN:

    T-claps to Earthworm on a great job in his virgin Q. It’s good to have him in the rotation. Notwithstanding the pre-workout encouragement of Johnsonville and Toga, Earthworm blew the cadence on the second exercise – so much for remedial college basic math.

    Inspired by Toga’s “exuberance” (genuine, not FEBA variety) for teamwork, the PAX welcomed the introduction of the “restrictor plate” moseys.  But it didn’t take long for the fleet-footed Achilles and the mighty Ajax members of the PAX to scoff at the worn 185/65 Michelin and yearn for a more robust “Albatross.”  And TNT shamed the effort as he adorned himself with a ruck sack laden with 30+ lbs of bricks in preparation for his upcoming GoRuck event.  Nonetheless, it was observed that 2 of the PAX “teamed up” in transporting the Albatross to the final COP – mission accomplished.  More challenging Albatross pending?

    The Thrilla Gorilla joined us on his visit home from the Philipinnes – a welcome addition who we look forward to joining us permanently following the conclusion of his Pacific Rim assignment.  A “reverse General MacArthur” – he shall “return.”

  • G-Lo’s coming in hot!!!!

    The PAX was twelve strong on a starry morning in RVA. Highlight of the morning came early as G-Lo descended on the AO. As he was parking, he nailed the curb and screeched the brakes ala Jim Carey, in Ace Ventura — “Got a package people, coming through”!

     

    The Thang

     

    Bleeder at Q

     

    Mosey to field. Bleeder smoked himself on the 100+ yard mosey and could hardly recite the disclaimer. Bleeder claims it was the cold, YHC thinks it had more to do with conditioning (you be the judge).

     

    20x SSH

    15x Merkins

    15x Low squats

    17x LBC

    25x Mountain Climber

     

    Mosey to tennis courts. Line up at baseline

     

    Down and back at 50% effort

    Down and back at 70% effort

    Down at 100% effort

    Plank O Rama (regular, right hand high, left hand high, etc, etc)

    Down and back 50% effort

    Down and back 70% effort

    Back at 100% effort.

    Plank o Rama

     

    Mosey to soccer field. Tom Sawyer on the iPhone blasting, lunges across and back on soccer field until song ends.

     

    Q to TYA

     

    Mosey to tree line

     

    11’s at the trees, burpees and LBC

     

    Mosey to side of school

     

    25x windmills

    15x merkins

     

    Mosey to far side of school

     

    Six minutes of Mary

    Flutter kicks

    Rosalita

    Freddy mercury

    Hello Dolly

    Superman

     

    Mosey back to shovel flag

     

    Moleskin

     

    Welcome to FNG Air Bag, he acquitted himself well.  Lugnut EH’ed him into coming and then was a no show.  He had an Ok excuse as he was off to do some racing Thang in VA/NC.  #redneck

     

    Sad day at the AO.  Today was the final day of the Tomatoes work outs. Bleeder has been stalking the group and found out that it’s too cold going forward to work out outside.   We will miss them until spring comes along.  Always good to have company in the Gloom

     

    At the post workout gathering TYA tried to justify his lack of push-ups during burpees by saying he looked them up on the “Internet” and that push ups are not an official part of them.  He said burpees with push up are called gladiators.  Wow, you can find out a ton on the “internet”.   Donor Kebob explained that the push up part was easy part of the burpee because you just use your momentum to do the down part of the push up, so all you have left is the up part.

  • 3’s Company

    Sixteen of the faithful posted for a cold and frosty start to a great workout.  Three virgin Qs led the workout, injecting new energy every 20 minutes.

    THANG:

    Q1 – Lockjaw
    Warm-up lap and mosey to the soccer field
    -15 SSH
    -15 Imperial Walkers
    -13 Merkins

    Duck, Duck, Loose Goose
    The PAX formed a circle and assumed a plank.  The goose ran the circumference of the circle, while the PAX rotated through plank, Yankee Aggressors, Southern Gentleman, LBC, and Freddy Mercurys.  Goose names another goose and the cycle repeats until everyone runs.

    Mosey over to the track and form two columns to do an 800 meter Indian run.

    Pulled over by Pelosi 5-0…

    Q2 – Pelosi 5-0
    Modified Ark Loader
    Mosey down to the soccer field
    1. Karaoke facing left to the 50, sprint second 50, 5 burpees, plank
    2. Karaoke facing right to the 50, spring the second 50, 5 burpees, plank
    3. Backwards run to the 50, sprint the second 50, 5 burpees, plank
    4. Leapfrogs to the 35, sprint the second 50, 5 burpees, plank
    5. Lunges to the 50, sprint the second 50, 5 burpees, plank
    6. Lunges to the 50, sprint the second 50, plank

    Wicked Googly
    Mosey behind the school to the bus loop.  Partner up.  One person exercises while the other runs from one end of the pillars, weaving in and out to the other end and sprints back.
    Exercises are:
    10 LBCs
    10 Merkins
    Repeat until finished.

    Saved by the bell.  Over to Slater…

    Q3 – Slater
    Mosey over to the softball field’s bleachers
    Everyone finds a bleacher to step up onto.
    1. Step ups on the right OYO (20)
    2. Dips OYO (20)
    3. Step ups on the left OYO (20)
    4. Dips OYO (20)

    Mosey back around the school to the soccer field hill.
    Jacob’s Ladder – Sprint about 30 yards across the field and up the hill.  At the top of the hill perform a luge crunch.  Run back down the hill and back to the starting position.  Repeat for a total of 7, incrementing the luge crunches each time.

    Mosey back to the park and assume hold-an-elbow-down plank position for a minute.

    COT
    Heavy dew point and melting frost left the PAX soaked with 20 lb. water logged shoes.

    Comparisons were made between Lockjaw’s cadence capabilities and those of The Yankee Aggressor.  PAX recommends dance instruction to overcome rhythm cadence challenges.  One, Two, Three, Cha, Cha, Cha….

    PAX also noted Pelosi and Slater elected for “on your own” counts following Lockjaw.

    Abacus was an animal on the ark loader in the lead of the crowd and accidentally throwing in double the burpees.  Jacob’s ladder seemed to slow him down…a little.

    Tuesday and Thursday regularly scheduled workouts await us this week, with a bonus on Friday with a running session. 5:30 am at Mary Munford Elementary.  Perhaps we call it 7-Mary-3 to represent 7 minutes of COP and a 3 mile run while paying homage to CHiPs or that band from the 90s pending your generational frame of reference?

  • Echoes and Whispers

    Today’s PAX consisted of thirteen early risers who got out of the fart sack to head to the Near West End for this morning’s workout at Mary Munford Elementary (NOT “Mumford” like the band Mumford and Sons as I recently realized). Doner Kebab and Loose Goose led the festivities, and this group came to work!

    THE THANG:

    Doner Kebab Q

    • Mosey to the opposite side of the school
    • COP with Side straddle hop x15, Merkins x 13, Imperial Walker x 12, Low Slow Squats x 12, and Little Baby Crunches in the cold wet grass x12
    • Mosey to the trees along Cary Street for . . . well, you know what’s next
    • 11s of Merkins and LBCs, wallking lunges between each stop.
    • Mosey to the near side of the school near the playground
    • COP with Burpees x8 OYO, Bicycles x12, Flutter Kicks x 12, Dolly x 12, and Rosalita x12
    • Mosey to the soccer field
    • (Newly created) Plank Indian Run, Conspiracy fell asleep while he was counting down from 20.

    Loose Goose Q

    • Mosey to the edge of the basketball court near the bars
    • Circuit — half of the group does Inverted Pull Ups x10 while other half does Peter Parker Merkins x10. Recovery exercise was balance toe touches x7 left and x7 right. Rinse & repeat the Circuit of Pull Ups and Peter Parker Merkins
    • 2 lap run around the field (~8 min)
    • Plank up, with R arm to sky and L arm to sky
    • COT

    MOLESKIN (partially provided by Bleeder):

    A developing norm — the married guys politely say “morning” as the PAX passes by the gathering women’s group, but you can find the single guy(s) in the group by listening for the more chipper “morning ladies!”

    The Indian Plank gave the opportunity to discuss the origins of Donor kabob’s name, Das good, Ya!

    The echo count on the pull up bars turned into a giggle fest by Loose Goose.

    Does anyone have a seeing eye dog to let DK use when he leads the moseying between pain stations?

    Conspiracy and Orville had speed trails on the final run. Those guys can run!

    With the parting comment, “Hey Bleeder’s not last.” (he just enabled in true CEO form, the shortest route is quickest)