Author: Orville

  • One final hurrah…

    6 PAX posted for a chilly but beautiful Saturday morning at the Carillon in what would be Orville’s F3 swan song #sademoji.

    THE THANG

    Mosey to Carillon Traffic Circle
    COP
    SSH x25
    Windmill x15
    LBC x20
    Burpees x15

    Mosey to amphitheater
    Bunny hop up, jog down
    After 1 minute, hold elevated plank (feet on stone steps)
    Shimmy 10 paces right, 10 paces left (still in a plank)
    10 Merkins
    Rinse & Repeat

    Mosey to Carillon steps
    Bunny hop up steps, lunge across, jog down opposite steps
    10 flutter kicks
    Rinse & Repeat for 5 minutes

    Mosey to wooded pasture
    Hold plank for 45 seconds, tag 10 trees
    Hold plank for 30 seconds

    Mosey back to Carillon steps
    Bunny hop up steps, bear crawl across, jog down opposite steps
    10 mountain climbers
    Rinse & Repeat for 5 minutes

    Mosey to Field for The Beast:
    Spider Man Merkins
    Hello Dollies
    Lunge jumps

    Mosey to the Bars
    10 seconds, as many reps as you can (pullups)
    10 seconds, as many reps as you can (dips)
    Quick uphill sprint set
    20 seconds, same as above

    Mosey back to traffic circle for 2 Minutes of Mary
    Rosalita x20
    Freddy Mercury x20
    Backwards Plank, lifting each leg for added beatdown

    COT

    Moleskin
    Fortunately for Orville, Chum Bucket was there to remind him that Hello Dollies and Rosalitas are not the same exercise. Initial burpees got the PAX a bit winded, but folks rounded into form by the time we hit the amphitheater. T-claps to Goldberg for making it through a tough first workout. Also T-claps to Bambino, as this was only his second F3 workout ever. Keep up the hard work, fellas.

    Alas, my time with the faithful PAX of Richmond is drawing to a close. The light of my life and I are headed west, probably into a sunset. Oregon awaits, and we’ll be moving out June 1. T-claps to everyone I’ve had the pleasure of running, sweating, and burpeeing with over the past 8 months! Keep it going strong, and if you’re every in the Portland area let me know and we’ll knock out a few merkins together.

  • The Carillon Killer @ Dogpile

    #Tclaps to the 5 PAX who posted for this morning’s beatdown under the watchful eye of the Carillon. It was Orville’s first Q since that one fateful morning at #Gridiron where downhill bear crawls happened…no such luck this morning. Orville unveiled a new workout we’ll call #CarillonKiller. Drawing inspiration from Toga’s Q 2 weeks back, it features 5 stations, done twice each, for 6 minutes at a time.

    The Thang:
    Mosey to 1st Station: Traffic Circle
    -SSH x15
    -LBC x15
    -Burpees x15
    -Backwards bear crawl to curb, crawl forward, merkins (rinse & repeat until time’s up)

    Mosey to 2nd Station: Carillon Steps
    -Jog up steps
    -Broad jump across Carillon base
    -Jog down steps
    -50% jog to flag & back
    -Rinse & repeat, increasing intensity of out & back jog to 75% then 100%, until time’s up

    Mosey to 3rd Station: Uneven Bars
    -1 pullup, 1 chinup, 1 hanging knee raise
    -10 snow angels
    -10 sea turtles
    -Rinse & repeat, upping bar reps to 3 then 5 each, until time’s up

    Mosey to 4th Station: Jacob’s Halfpipe
    -Up & down the halfpipe we go
    -3 mountain climbers on the top of each side
    -Random planks in the valley, to allow a quick breather
    -Rinse & repeat until time’s up

    Mosey to 5th Station: Jump Little Children Concert
    -Bunny hop up steps, jog back down
    -Lunge up steps, jog back down
    -Bear crawl up steps, jog back down
    -Rinse & repeat until time’s up

    Rinse & repeat whole circuit

    Moleskin:
    Had to cut 3rd station second time through, as we were running short on time. Wilson though a better name for Jacob’s Halfpipe was Valley of Death. No one disagreed, or either everyone was too winded to do so. Apparently there was beer to be had at Fudd’s Friday night, which probably kept numbers low. Just as well, as there would have been a #MerlotSplash or two…

    Announcements:
    Don’t forget to check out the unveiling of the #Punisher on Monday at Linwood Holton Elementary. Earth Day run 4/18.

  • On time, every time…

    No question on the Q’s this morning in the #gloom, as both Orville and G-Lo had nightmares that they’d oversleep. We had 18 faithful with bright eyes for #45MOM #smokefest, another great outing on a cold RVA morning. Oh – and tomatoes popped out of the ground again… maybe they are of the cold weather resistant kind.

    On to the thang…
    G-Lo on Q
    Mosey the PAX on over to opposite side of school.
    COP with SSH X 15, Imperial Walkers X 15, LBC X15, Windmills X 15
    Mosey over to tennis courts for 4 corners of pain #4COP
    Split group into groups of four, each corner of tennis court had a designated exercise.
    30 seconds / corner for 5 minutes total OYO
    Jump rope, High Knee Runs, Burpees, Mountain climbers. Rinse and repeat for 5 minutes.
    Everyone on baseline for Walking Lunge Suicides. X1
    Walking lunges to halfcourt, sprint back to baseline. Walking lunges to far end, back to baseline

    Hand over to Orville for Q
    Mosey around the soccer field
    #6MOM
    Rosalita
    Hello Dolly
    Freddy Mercury
    Flutter Kicks
    Mystery Box #
    Mosey back to tennis courts for #4COP pt 2
    Split group back into fours, each corner of tennis court had a designated exercise.
    30 seconds / corner for 5 minutes total OYO
    Merkins, planks, diamond merkins, planks. Rinse and repeat.
    Mosey over for COT

    Everyone did a great job this morning… hopefully the #4COP was a hit! Looking forward to #RAMM on Friday  and #GRIDIRON on Saturday, plus a an F3 happy hour at American Taphouse on 11/19.

    G-LO and Orville.

  • Who’s Qing?

    Near-record setting numbers (maybe record setting?) of the faithful and FNGs descended on RVA’s favorite elementary school in the #gloom this morning for #45MOM. After a bit of confusion for who was supposed to Q (a tardy G-Lo and Orville), the PAX fearlessly ventured forth!

    Without further ado, THE THANG:

    TYA on Q:
    (I technically wasn’t there yet, but here’s my best guess)
    Disclaimer
    COP:
    SSH x20
    Merkin x17
    Imperial Walker x20
    LBC x18

    Mosey to back of school for #TripleCheck.
    Split up, groups of 3
    Trade off holding #peopleschair, plank, and sprinting to Wimbledon fence
    Everyone goes x3

    Mosey to (surprisingly dusty) soccer field for COP:
    Freddy Mercury x20
    Side lunge, right x10
    Side lunge, left x10

    Handoff to J’ville for Q:
    Line up for #THEBEAST
    Merkin x36
    Squat x36
    Flutter kicks x36
    Burpees x36
    LBC x36
    ____ x36

    COT

    MOLESKIN:
    Now, this was originally to be Q’d by G-Lo and Orville, but they dragged their butts. Triple claps to TYA and Johnsonville for filling in admirably on a great spur of the moment Q (hereafter shall be known as #SPOM-Q). Alas, the G-Lo/Orville #smokefest will have to wait until 11/13.

    A new speed demon, FNG Lunatic Fringe, paced us all on #THEBEAST and is still out there somewhere, running.

    Great job to all the FNGs–all left with fine nicknames, but In a Box will be tough to top for a long while.

    Screen Shot 2014-11-06 at 9.56.43 AM

    Next workouts:
    • #RAMM (run) – Friday, 5:30 am at Mary Munford ES
    • #GridIron (boot camp) – Saturday, 7:00 am at Pouncey Tract Park
    • #NoToll (boot camp) – Tuesday, 5:30 am at Hugenot

  • Saturday Morning Lights

    It was a dreary, drizzly autumn morning, but 13 brave souls withstood the elements to witness Orville’s virgin Q. Clear eyes, full hearts, can’t loose…it was like Friday Night Lights on Saturday…not at night. Keeping with the football theme, the spirit of #KeithWalton was with us all during our workout (see photo).

    KW

    The THANG

    Mosey to the (softball) diamond
    SSH (x15)
    Windmill (x15)
    Freddy Mercurys (aka the Bicycle) (x15)
    Plank Hops (x15)
    Rousing game of #duckduckgoose
    Rotated between planks, Hello Dollies, Mountain Climbers, & laughing at #Conspiracy while the geese mosey’d

    Pair up
    Cumulative sit ups (30 seconds on, 5 seconds to switch)
    Mr. Ts (30 seconds on, 5 seconds to switch)
    Bear crawls & tree tagging (15 trees each set)

    Mosey to lacrosse soccer field for football drills inspired by the honorable #keithwalton

    Mosey to tennis court for the #SamprasSet (I’m making up a lot of hashtags here)
    50% jog to half court, 2 burpees, backpedal to original sideline, 50% jog to far court, 2 burpees, backpedal to original sideline
    Rinse & repeat, but with 75% run & 4 burpees
    Final set is 100%, sans burpees & backpedals

    Mosey to blaktop for #plank-o-rama
    Hold for 1:40 (regular, right hand high, left hand high)
    Hold for 2:30 (regualr, RHH, LHH, Souther Gentleman, Yankee Aggressor)

    Mosey to lower football field for #push-o-rama
    Merkin (x10)
    Peter Parker (x7)
    Stagger Right (x6)
    Stagger Left (x6)
    Diamond (x5)

    COT
    Orville took us out

    Moleskin

    T-claps to the youngest FNG to come to a Richmond F3 boot camp so far: Johnsonville’s son, Cheetah! Good #mumblechatter during the pairing up exercises. Winning team of Conspiracy & Swing State receive nearly 5,000 points for doing the most situps. T-claps, boys! Reassuring & encouraging smiles from Loose Goose kept me going in the right direction for my first Q. Backwards bear crawls up a short hill turned out to be the favorite exercise of the morning for Brain Tumor, as well as most of the PAX, I think. Toga (and others who will go unmentioned here but whose names rhyme with “Drum Tucket” and “Bronsonville”) think a tackling drill is the logical next step for the #keithwalton. We’ll see about that.

    Stay safe this weekend, fellas.