Category: Richmond, VA

  • The Jack Webb Especial

    Nine of the faithful, and one FNG (Pinto) posted at GridIron on a chilly winter morning. The sun was out and spirits were high. Johnsonville (YHC) took the Q, and this is what went down, more or less:

    Warmup with SSH, Cherry Pickers, Hillbillies, Merkins, and Russian Solidiers.

    Zig-zag the parking lot running striping, then karaoke to next space, then back run. Etc. the length of the parking lot. This is a routine out of Attilla’s playbook, but it seemed right this morning.

    Plank walk around oval curbing surrounding parking lot landscape feature. Run to oval curbing surrounding parking lot landscape feature on the other side. Repeat in the other direction.

    Line up for a Native American Run (TM). Proceed to entrance to park, take left, and continue along roadway to track.

    COP inside track, continuing with warmup. J-Lo’s, Freddie Mercuries, LBCs, Scorpion Kicks.

    Slight mosey onto track where curved area meats straightaway. Run 1/4 mi. at brisk pace.

    Inside track, do Jack Webb variation #1 — Traditional Jack Webb (1 merkin, 1×4 arm raises overhead, ascending to 10 merkins, 1×10 arm raises).

    Bear crawl length of straightaway to far end of the right side of track where curved area meats straightaway. Run 1/4 mi. at brisk pace.

    Inside track, do Jack Webb variation #2 — Dan Taylors (1 copperhead squat, 1×4 back lunges, ascending to 8 squats, 8×4 back lunges).

    Crab walk across the endzone of the gridiron to far end of the left side of track where curved area meats straightaway.

    Inside track, do Jack Webb variation #3 — Captain Thors (1 WWII situp, 1×4 American hammers, ascending to 10 WWIIs, 10×4 American hammers).

    Run backwards along straightway to near end of the left side of track where curved area meats straightaway. Mosey down to the football field nearest the parking area.

    On that gridiron, do Jack Webb variation #4 — Mr. Krebs (1 polesmoker heels to heaven, 1×4 crabcakes, ascending to 10 polesmoker heels to heaven, 10×4 crabcakes).

    Mosey around perimeter of gridiron and back to VSF.

    COT with Attilla taking us out. Nearly all attended coffeeteria.

    Moleskin:

    It was great to have Lugnut back out. I think the last time Lugnut posted at GridIron was about 3 years ago. I was also Q, and he and I were the only pax. The track was covered in ice and snow, and we did 1 mile repeats nearly the entire workout. I guess it took 3 years for him to forgive me.

    It was good to have FNG Pinto out. The name came as a reaction to the SWEEET benz he drove. Yes, even the most hardened F3 men feel a bit of envy once in a while. Kudos to Touchma for the headlock. Keep bringing friends — we have plenty of room at Gridiron for more, and the price is right!

    YHC may have overdone the warmup a little, feeling a slight headrush during the 2nd plank walk.

    For the record, Adderall wore a weight vest. It was an honor to lead a pax of such quality this morning. Jville

  • Its all about the Vessel they came from!

    As winter returned to RVA this morning, 40 of Richmonds finest emerged from the Fartsack to conquer what DogPile had to offer. 6am hit and we were off.

    Mosey to Amphitheater:

    COP:

    SSH x 20

    DQ x 10

    LBCs x 20

    Merkins x 10

    CopperHead Squats x 10

    Helicopters x 10

    5 Burpees OYO for Goldberg wearing a Duke Shirt

    Mosey to Rusty Cage

    Partner Up – Each PAX 10 Merkins, 10 Jerkins, run to Fire Hydrant and 10 Bouya Merkins – Complete 5 Rounds

    Plank for the Six.

    Mosey to Grassy Circle

    Triple Check – Runner Runs Entire Triangle Loop – ExcercisesWWIIs, and LT Dans

    Lunge around Circle for Six

    Mosey to Large Field – Indian Exercise

    Pax form 2 lines, YHC calls out various exercises during routine. First PAX Member does 5 Burpees and runs to end of line passing the burpees to the next man up.

    Exercises Included – WWIIs, LBCs, SSHs, Arm Circles, Squats, Flutters, Shoulder Taps

    Recover

    Hold 6 inches – Heels to Heaven – Hold 6 Inches, Heels to Heaven

    Mosey to Grassy Circle

    Merkin ring of Fire – Finished with multiple PAX going at once due to time.

    Back to Flag

    Numberama, Namerama, YHC took us out

    Announcements:

    Growruck Sign up – See HoneyDo or Shakedown

    Personalized Shirts have gone to press! DTH will keep us posted!

    Keep GreenBow and his family in your prayers!

    NMS:

    First off, hats off to the extra credit boys, runners and ruckers, strong work! Secondly the title comes from the Ruck crew this morning. I’ll leave it as some under garments were found during the walk. As many said how disgusting it was, our wise elder who will not be named quoted, “Its not about what they are now, “Its all about the Vessel they came from”. Moving on…

    Strong work by all today, YHC is always impressed to see the not only the numbers of PAX that continue to show up day in and day out, but the support that is offered to one another is amazing. To have the support of someone you may only see once a week at the crack of dawn is a brotherhood that we are all blessed to have. Even if one of them wears a Duke shirt!! Prayers for GreenBow and his family, nothing but well wishes for you and your wife as you bring another one of gods children into this world!!

    As always it is an honor to lead this fine group of men I appreciate the PAX in letting me do so, my life is better with you all in it! Hug your loved ones, and be a beacon of light boys!! See you in the Gloom!

    “Noah didn’t wait for his ship to come in, he went out and built one!!!”

    Marmaduke

  • Time to act like a kid

    11 warriors ready for the weekend, including 1 2.0 and one FNG, descended on The Creek for fun and games.

    COP SSH, invisible jump ropes, Don Quixotes, merkins, LBC’s and arm circles

    Mosey to end of parking lot by basketball goals, time to race! Split into 2 teams, relay race from light pole to light pole, doing the following: first split, bear crawls, tag your teammate, they crab walk, tag up, on to broad jumping, tag, sprints, last tag, back to bear crawl. Form up at opposite end, repeat except switch up so all PAX do a different leg than before.

    Mosey to grass by picnic shelter for a good old fashioned tug of war, same teams. Terrain was important here, as the team nearer the shelter lost each time, it was just a little bit slicker in that spot.

    Run back out to the parking lot where YHC has drawn up three 4-square courts. If you’re not familiar with this playground game, groups of 4 (or 2 of 4 and 1 of 3 in this case) each standing in their own small square, which make up the larger square, swat a ball into a opposite square only letting it bounce once–if you miss the square or can’t hit it back, you’re out. In F3 version, if you get knocked out you do LBC’s, merkins, or Helix squats, until only one player is left, then start over.

    After about 10 minutes of this, split back into original teams, time for capture the shovel flag! Played 3 times, with the team led by Carpenter and Spit winning each time.

    Mosey to the first flag, 5 minutes of Mary.

    Numberama, namerama, YHC took us out.

    NMS

    YHC’s job has been a bit busier lately, so as the Q it was time to have some fun while getting in a bit of a workout. The tone was set during COP when SSH had several near collisions and Mudface/Spit got in some quality couple time, followed by multiple PAX contributing the Fourth F. The PAX blasted through the relay races, and that is definitely the fastest YHC has ever bear crawled or crab walked! Four square was a lot of fun and pretty competitive, and YHC learned Spit has quick hands! Capture the shovel flag was a great way to wrap up the fun, and The Carpenter displayed some good wheels for an old guy! 🙂 It was a great way to head into the weekend! Last but not least, welcome to Mailsack, DaVille’s first USPS man! Great effort there, hope to see you back very soon.

    As usual, I have No Idea what I’m doing.

  • CM trio sends respect to VA GrowRuck

    3 circus clowns moseyed around the damp circus floor while enjoying the warm winter morning.  YHC brought a makeshift rucksack filled with pink 5 pound dumbbells to simulate the ruck beat down. 


    COP 

    15- SSH

    SSH with 15 pound ruck sack – Each Pax member took their turn with the  ruck sack for 15 hops. 

    Don Q

    Planks

    Merkins

     APD – Virginia Lieutenant Style

    LBC

    Boat canoes 
    Johnsonville complained that Q sped  up the cadence during his rotation

    We honored our Lt. Governor Fairfax with a round of APD’s

    Atilla saluted us with plenty of gun fire and mustard gas

    Does it really matter if your in the boat or the canoe when White Deer is calling the Audible? 
    The Circus Thang 

    Mosey over under the circus tent carrying the ruck sack for a few new exercises. 

    10 each Slim down Turkish getups with a 5 pound weights 

    10 each flying 180’s alternating hands with 5 pound weight while chest and feet elevated 

    15 of each  following starting on left side and finishing on right side Halos

    Curls

    Rows

    Dead lifts

    Cleans

    Squats

    Presses

    Snatch

    High pulls

    Triple  Check – Johnsonville loaded up the ruck sack with 50 lbs and ran/walked to far end of school and back while others jumped rope and did KB sit and presses. Rotate
    The 45 minutes flew by, we couldn’t finish the third leg of the triple check. Much respect to the Virginia GrowRuck group for throwing that weight around. 

    Go F3 Virginia GrowRuck

    COT, Number-Rama, Name-a-Rama and Atilla took us out. He is always thankful for the many blessings that F3 brings to each one of us. 

  • Somebody Ate Their Wheaties

    A solid nineteen came out to taste some early spring weather before winter encloses again.

    The Routes
    North on Westmoreland and take a right on Monument. 4s turn on the Boulevard, 5s turn on Allison and then over to Shields, and 6s turn on Harrison. All routes take their respective roads back to Grove and return to the VSF.

    The Moleskin
    TYA was on fire pre-run this morning. Jokes, comebacks, one-liners – all were a part of his warm up this morning. Nothing got past him.

    Post workout chatter has to go to Labrat and Offshore. One has stories of mice and monkeys and the other is in a quest for fluids to catalog.

    Announcements:

    • Offshore knows of a group that is collecting XL gently used sweatpants. Not new, but gently used. Not any other size, but Extra Large. See Offshore for details.

    Time to Taper,

    Lockjaw

  • Extra Credit is all the rage these days…

    8 SOJ stalwarts posted to Timberwolf this morning, but before that, 3 participated in some pre-gloom extra credit. YHC received a text from Honeymoon last night asking if I was up for a few pre-beatdown miles. Sure, why not, so I replied AYE and it was on. We managed just about 3 miles pre-beatdown and completed the 3 with the pre-COP loop around the school with the PAX. Wilson got in some laps around the school for extra credit also. Great idea guys – maybe a regular Timberwolf thing? Way to work.

    PAX arrives with Bullseye and DK rolling in hot right before the starting bell (thanks to DK’s extra sensitive stomach this morning) and it was 0530, time to mosey. We did a nice slow lap around the school and circled up in the front parking lot for 1 round of YHC’s solo routine from last week – 1 Burpee, 10 merkins, 10 WWIIs, 10 SSHs. Then on to COP, including:

    • DQs
    • Helicopters (yes, Wilson, you were doing them right)
    • SSHs
    • Imperial Walkers
    • Tempo Merkins
    • LBCs
    • Flutter Kicks

    THE THANG:

    Jacob’s Ladder

    Mosey to the first lightpole at the bottom of the hill near the entrance. Exercise was – run to the third lightpole (up the hill toward the bus lot) and perform 1 merkin. Run back to 1st ligthpole and perform 2 merkins. Repeato until you get up to 7 and back down to 1….oh, and each and every time you pass the 2nd lightpole do 1 burpee for good measure.

    Partner Work

    Slowsey over to the side of the school and partner up. Partner 1 runs across the bus lot to the curb, does 10 single count fast-feet step ups and runs back. Meanwhile, Partner 2 starts at the sidewalk and bearcrawls to the wall, does 10 Donkey Kicks and bearcrawls back to the sidewalk for 10 jumpsquats. Repeato x4. Second bearcrawl nixed after first round so there was time for the jumpsquats.

    Mosey over the lightpole alley and reconnect with your partner for 25 PLTs each.

    Lightpole Alley Variety Show

    Working our way around the back of the school visiting each lightpole for exercises, we lunged (forward and backward), bearcrawled, crawlbeared, bounded (i.e., skipped like school girls and, yes Bullseye, YHC is quite a good skipper, thank you), duck walked, bunny hopped and side shuffled our way between lightpoles.

    Exercises included: SSHs, APDs, Scoprion Drydocks, copperhead squats, hillbillies, Hello Dolly, Rosalita, and others…all IC.

    ROF – Booyah style

    Circle up near the flag for ROF, Boo-yah Style. All PAX in plank, taking turns, 2 PAX opposite each other bearcrawl to the middle, do 5 boo-yah merkins and crawl bear back.

    Plank-o-Rama of Pain

    Alternating between regular, elbow plank, side planks and some side elbow plank with hip drops (shout out to Phonics!).

    COT, Number-rama, Name-a-Rama and YHC took us out with many many thanks for the ability to start my day with this great group of men and this gift of F3.

    Announcements: GrowRuck March 22. Inaugural (right Vinny?) F3RVA Retreat Sept. 21-22.

    NMS:

    What a fantastic morning for some miles and some pain. The sweat was sure rolling by 0615 and it felt great.

    Tobit destroyed the Jacob’s Ladder. Wilson destroyed the air quality. Everyone destroyed their gut and their inner sad clown…Flatline – that’s how I spell success!

    Way to work men. Truly an honor to lead and participate! Have a great Thursday.

  • Where’s the Fire!?

    A proud 27 showed up for a rare, humid Winter morning ready for a solid beat down.

    Thang: Mosey around to Basketball Court. Stay in large circle formation while jogging for a quick warm up. Skipping, inside/outside shuffle.

    COP: DQ’s, Imperial Walkers, Russian Soldiers, Copper Head Squats, Flutter Kicks, APD’s, Merkins.

    Mosey to large field: Large circle formation, with the Q mixed in the circle. Fire Drill: All PAX is running in place, each PAX member (starting with the Q and moving to his right) will shout Fire! When each Fire is heard, PAX will hit the surface, roll to the right and perform one Merkin, roll back to the left and perform one Merkin, back to feet and repeat until it works around the circle back to the Q.

    Staying in the same circle formation, perform 3 sets of 10 each SSH’s and Burpees.

    Up along the fence at edge of the field for a Lindsay (40’s). Perform 30 Donkey Kicks, run to the other side of field and perform 10, 2 count Mountain Climbers. Back and forth across field, subtracting 5 from the DK’s and adding 5 to the MC’s, adding up to 40 each time. To be completed when you have 10 of the DK’s, and 30 of the MC’s.

    Mosey to Tennis Courts: Try a Suicide Variation (evidently the Q created some confusion in his explanation). Use the far line on each tennis court as the turn point. First “lap” is standard suicide, second lap is caraoke, third lap is running backwards.

    Mosey back to Flag: 2 minutes left and a tribute to Don Draper to his 37th Birthday! 37 Merkins, 37 LBC’s.

    It had been a while since YHC had Q’d and today was a great day for it. Thanks to the PAX for making it a great one! Awesome work by all! Most comments I received (I’ll take them as positive) where ones in reference to the Fire Drill and Immediately into the SSH/Burpee routine. I have to admit, that was more of a smoker than I had anticipated. Good thing we don’t have to rely on Conspiracy in the event of a real fire…haha.

    Announcements: See Flatline or Corporate if you want in the BRR. Flatline’s Mother in Law is going in for open heart sugery…keep them all in your prayers.

    We finished with 26 at the end, but I was told there was a 27th there and somewhere in the midst of the gloom was able to slide out without notice. Saab mentioned the name, but YHC has since forgotten…little help? Sorry, to the mystery PAX member.

    Have a great day, men!

  • Before Afternoon Delight with an FNG

    1. Swiper isn’t feeling well but Labrat and YHC were joined by a fellow VDOT employee Alex Foraste (Foxy – for his love of motocross). We ran our usual route across the Mayo bridge, flood wall, T-pot, browns island, pipeline, and up the hill to the George Washington statue. We saw almost as many excellent examples of how to fill out a pair of yoga pants as Labrat and I saw yesterday when we did yoga at VCU. Lots of media out and about today but they weren’t interested in us so we kept on trucking. Giddy up
    2. Glad to finally get Alex out. He was worried about the naming process and that was keeping him away. He got a pretty tame name for Shakedown and Labrat as the whole Pax/naming committee. Hope to see him Saturday morning.
    3. We run just about every Wednesday at 11:30 – come join us
    4. signing off – short shorts shakedown
    5. dont know what the numbers are all about and I can’t find how to tag the workout as off the books… oh well. No data for us

  • Spring is here?

    7 MANNdaters showed up this morning for YHC’s first Q.  YHC was very surprised it was 50 degrees this morning.  Is spring here already?

    COP

    • Lap around the parking lot
    • SSH x 20 (4 count)
    • Invisible jump ropes x 20 (4 count)
    • Imperial Walkers x 10 (4 count)
    • Don Quixotes x 10 (4 count)
    • Arm Circles – Small x 10, Big x 5 (4 count)
    • Mountain climbers x 10 (4 count)
    • Merkins x 10 (4 count)
    • LBCs x 15 (4 count)

    THANG

    Set 1

    • Goblet Squats x 10
    • Around the world x 10 each side
    • Squat jumps x 10
    • Standing twist crunch x 10 each side
    • Swings x 10 in between each exercise

    Rest 1 minute

    Set 2

    • Figure 8 x 10 each side
    • Triceps extensions x 10
    • Lunges x 10 each leg
    • WWII sit ups w/ KB x 10
    • Swings x 10 in between each exercise

    Rest 1 minute

    Set 3

    • Alternate arm dead lift x 10 each arm
    • Snatches x 10 each arm
    • Halos x 10 each way
    • Side bends x 10 each side
    • Swings x 10 in between each exercise

    Rest 1 minute

    Set 4

    • Reverse Lunges x 10 each leg
    • Lawnmowers x 10 each arm
    • Lateral skips x 10 each side
    • Demon crushers x 10 each side

    Rest 1 minute.

    YHC underestimated the speed the PAX would complete all four sets.  No problem, we adapt and overcome.

    Repeat Set 1 and 2.  One more sprint around the parking lot.

    Numberama, Namerama, Announcements, Emoji took us out.

    NMS

    Thank you to Opus for pushing me to Q this morning.  Thank you to the whole PAX for being supportive.  As I mentioned to the PAX, coming out to F3 has been a blessing for me.

  • Rogue Run Reprise @ SOT

    10 stallions arrived to SOT to find 50 degrees and mostly clear skies. YHC only remembered he was leading around 5:12am…only thing to do: pick up Bullseye and get on with it.

    THANG

    Mosey around school so YHC could get his bearings.

    COP: SSH, DQs, Copperhead Squats, Merkins, Peter Parkers, Flutterkicks, Hello Dollies

    Mosey down to track for reprise of the Dryhumper Mile: 1 lap around track, 25 Carolina Drydocks, 25 Monkey Humpers – repeato x 4

    YHC asked those who finished early to “plank and consider shoulder tapping”.

    Pass Q to Bullseye, former group-run/bootcamp leader of Rogue Run (along with Garbage Plate)

    Mosey around field house

    Find a piece of wall for Rogue Run Reprise: Circuit that comprised of Wall Sit, 10 walk out/in merkins, mosey to base of hill, backwards run to top, 15 squat jumps in cadence – Repeat circuit 4 times, but add 20 then 30 then 40 crawl bear strides up the hill plus various merkins at top of hill: diamond then wide grip then hand release

    Mosey back to VSF for COT – EF Hutton took us out

    Naked Moleskin
    Great having double digits out at most of the SOJ workouts this year. Keep it up gents!

    YHC asked Bullseye if he’d consider leading part of the workout on the way to the AO. Bullseye threw out his back last week…and is allergic to ab exercises….so what better way to do what he wants than to lead! And man, did he smoke us with that circuit…he even smoked himself. T-claps for gutting it out, gents.

    Glad the top runners let loose after the first lap as a group….would hate to hold Tobit & Doozy back.

    T-claps to all PAX who performed shoulder taps, even when only asked to consider doing so.

    Bullseye explained after the workout that he and Garbage Plate used to do something similar to Seal Team…then split off to start a coed running group that ran MWF from Libbie & Grove that they called Rogue Run…size got up to 50 at times….and balanced running with bootcamps on TTh. Bullseye injered himself and was out for about a year…and we’re glad he found F3!

    Great morning out there, guys. Thanks for letting me lead half.

    Announcements:
    BRR & Retreat in September