We had a lucky 7 for YHC’s 100th Post this morning we had some F3 veterans show up from an extended leave(Welcome back Carpenter and Yardsale) and it went something like this:
COP
Mosey from Flag to base ball outfield circled up for 20 SSH, 10 Don Q(slow to fast) 10 Arm circles 5 big arm circles, Reverso 10 and 5, 10 Harry Rocketts <with a friendly demonstration to Mudface on how it is not like a Russian Soldier> 20 LBC,s, 10 Hand Release Merkins and 15 Scorpions.
The THANG
Lazy Dora – we partnered up and did 100 merkins (each partner did 10 reps while the other partner was planking alternate until the team reached 100 total reps) 200 Squats (Partner one started with 20 reps while partner 2 stayed in the squat position, alternate until team reached a total of 200 reps) Finally 300 Side Straddle Hops (Partner 1 did 25 reps while other partner was lying on the ground holing his feet 6 inches off the ground) Exchange until 300 reps were completed.
Triple Check – Divided into groups of 3 with Partner 1 running to building corner and back through the parking lot Partner 2 and 3 performed partner leg tosses switching when Partner 1 reaches school and swiching again when Partner 1 returns. Repeat 3 times.
Paula Abdul – We moseyed to light pole near flag and started with rung 2 second light of building perform 5 Burpees, go back one light 5 buprees and we continued until the 45 minute mark and moseyed back to flag. (we did not sing her song of 2 steps forward and one step back but have a sound bite for you on this post!)
Moleskin We circled up and brought up some F3 brothers we have not seen for awhile (Helix – Sounds like his daughter is recovering well and Phonics has to swim for awhile while his knee is recovering we hope to see you soon brothers) October 19 is poker night at Mr Holland’s place details to come. We discussed up upcoming events and if you have links please post to this back blast. Have a great day everyone! Cheers….CB
An empty slot on the Q sheet normally means a hot potato is in order but YHC took today’s potato Swirly style. A couple new faces at Twin Team so why not show them why we named the AO after a back road.
A quiet crowd awaited 0530. Not a minute sooner (looking at you OC) we moseyed to the bus loop for a quick warmup before backtracking and heading to the bottom of Twin Team, stopping along the way for various exercises. The main event is a modified Jacobs Ladder on the hill. 10 strides, 1 burpee, back to the start for 10 box cutters. 20 and 2. Repeat up to 70 and 7, always with 10 box cutters at the bottom. Sorry Offshore, next time we’ll increase the exercise at the bottom appropriately. Since we made it nowhere near the top we (the Q) decided to make it way up there. First 30 seconds of uphill sprint, stop for some Mary. Run the rest of the way. Stop at the to for a variety of exercises before hearing back to the bottom.
Extra time when we got back to the lot was filled with a few rounds of increasing burp in a box with a short bus loop lap. Mary to close it out.
Twin team was extra gloomy and dark this morning with minimal moonlight and only backlit watches to avoid running into each other. Tclaps to PeeDee for posting 4 days in a row, that’s a Swirly/Doublemint -esque start. Thanks for indulging my need for hitting Twin Team, as Tobit pointed out we did not take enough advantage of the summer light. Too many other fun things to do here. Look out for some pull ups, speed work and/or hill repeats coming to an AO near you courtesy of Draper, Tobit, Offshore or YHC.
4 Davillians unaware of the plan at hand arrived ready to roll
This how it went down:
THE MURPH
Mosey around the school grounds from north to south and east to west
10 Rounds of the following:
10 – Pull-ups 20 – Merkins 30 – Squats (modification for Opus LBC’s)
DNT so mile back
Mosey to the SF, Numberrama, Namerama, Opus took us out
MOLESKIN
YHC was surprised to see Opus out since he mentioned his knees were acting up. He rolled in the minivan, mentioned he has been up since 4 and knees feeling better. Just has a precaution, YHC advise him to modify squats with LBC’s. Good to have him out and healthy
While setting up the SF, YHC noticed his glove needed a good cleaning. Opus also noted this wondering what the smell was during the run
Mud Face crushed The Murph. The one of us to get in some sort of run before time had to be called
ANNOUNCEMENTS
Corned Beef has the Q tomorrow at The Creek marking his 100th post!
YHC saw the open Q slot so he jumped on the opening at his favorite AO “The Wolf”. Time to get going on my second Q and hopefully the cadence thing is now worked out. This and my son of all things picked an exercise dice at Dave and Busters from the ticket/junk store (only cost me $40) and I was dying to try it out. YHC was eager to get to the gloom and showed up 5 minutes early for an awaiting Pax. Kudos to Marmaduke, POG and Honeymoon for logging some early extra credit miles. 10 gloom warriors ready to engage at start. While I thought the dice would add some varie Mosey to the front of school zig zagging for COP warm-up. • SSHx20, DQ’sx10, Arm circlesx16 (16 in honor of OC), Windmillx10, Side Lunge (Vanilla Ice) x10 each side, Copper head squat X10, Russian Soldier x10, LBC’s x20, Merkin X20 Counting difficulties were somewhat ironed out, there may have been some moments of mishap.
COP Mosey to Light pole Alley (with said die in hand) The air was thick but Doozy cut us a path, although the PAX dusted him the last pole (about 12ft). With several new pax I thought we should introduce them to light pole alley. I thought the dice would add some variety but several of the same kept popping up, some audible were called. Light poll alley Roll Dice, do exercise, run pole to pole. PAX alternates between AG and planks for the six. Repeato until time expires. Exercises included: SSHx25 x2 Squat JumpsX20 x2 LBC’s x20 Merkens x20 One minute plank There may have been more but it is foggy this late.
YHC looked at watch and 5 minutes to go. YHC had a hunkering for some dips (since it came up on the dice several times)! Off to the front of school picnic tables we went. Dips x40, dips x 20! Back to the flag.
Great job Marmaduke, Honeymoon and POG getting some extra credit. Way to go PeeDee and Boberry for staying with it. Doozy always setting a good pace. Hermie and Punx thanks for pushing me.
Numberama, Namarama, Announcements: Doozy still looking for a name for his new Business. “That’s a Doozy” among others were suggested. Thanks for the honor of leading today. It is always awesome to be around those that choose to be Hero’s and go above rather than victims who blame others for their downs. Thanks NM crew for getting my ass out of bed! YHC took us out!
Seven
men of steel assembled at Circus Maximus to throw around the KB this morning. Lots of fresh faces and for the first time
ever, no audible flatulence (can you guess who was sadly missed?). Here is how it went down:
COP
30
SSH
15
IW
15
DQ
15
helicopters
10
HRM
40
2x LBC
10
Suzanne Somers –each leg
40
APD
Lucky Bus Loop – do KB around the worlds while moving around the bus loop, stopping at the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 7 at the end
Lawnmower pulls – each arm (7x)
High pulls (6x)
Sit ‘n presses (5x)
2x one-armed KB swings (4x)
2x American hammers (3x)
Snatches (2x)
Weighted squat thrusts
Run the bus loop
Boat/canoe
COT with YHC taking us out
Solid work from the PAX. T-claps to Mouse Trap for some solid headlocks. FNG Tulip and Tobit did exemplary work for their first foray into KBs. Honeydo slammed the 35 pounder around, and Offshore and Lighthouse quietly went about their work. Not much mumblechatter. This was one of those quietly deceptive workouts that really adds up. Its cumulative impact is something the Ms will be grateful for later. It was a privilege to start the day with these men. Do not be strangers to the Circus!
Small crowd showed up at the Forge for some hard work on this warm October morning. Before the prescribed start time Last Call inquired about the difficulty of a Q. No, it’s not hard; have a plan, know the plan, plan extra since the PAX are always faster than you think and prepare to not sleep much the night before. That said with the Q sheet empty, (Vinny?), YHC let the other 3 know the Q would be passed to them at some point so prepare accordingly.
Mosey to the cul-de-sac for some warm up exercises. Next up, Love Hill w/o the hill. Partner 1 runs the back drive aisle, P2 does Russian soldiers, lunges and bear crawls.
Last Call Q –
Lightpole Ladder starting at the bottom of the hill – Pole 1 – 5 burpees, Pole 2 – 10 WWI, Pole 3 – 15 merkins. Back to the bottom after each round.
Sea Doo Q –
Mosey up the ramp. 10 jerkins run across the parking lot, 15 squats, run up the hill 5 burpees at the top. Repeato x2
At one of RPS’s brightly shining beacons, 21 masonry apprentices gathered in the gloom.
70 & sunny (ok maybe a little warmer than 70), off we go:
COP: Mosey to the blacktop
Welcome to Greenbow’s 1-year-versary & mumblechatter
5-count SSH x20 IC
s-l-o-w merkins x10 IC
4-count WW2s x20 on your own
BRICKS: Mosey back to the parking lot & Greenbow’s truck
collect 2 coupons per PAX, plank on bricks in the bus circle
Brick run on Grove (I-95 for runners/walkers)
At intersection with W. Lock Ln, 10 brick merkins OYO
al gore for the 6
Continue run along Grove – at intersection with Albemarle/Lexington, scare a walker half to death, then, 20 1-brick American Hammers OYO.
continue hammers until the 6 has arrived and completed 20.
Continue run along Grove – at intersection with Roslyn, 30 brick plank-jacks OYO
al gore for the 6
Mosey to church lot, plank for the 6
Partner up, bear crawl holding bricks while partner runs the parking lot circle, switch, repeat until full circle done
Ambitious PAX members volunteered for flutter kicks for extra credit
Partner up, lunges holding bricks while partner runs the parking lot circle, switch, repeat until full circle done
Brick merkins for the 6
Brick merkins x10 IC
Brick Run back to the flag on Grove:
first few who arrive, run back to the 6 for extra credit
Next few who arrive, brick curls while we wait for the 6
Mary:
While waiting for the 6, started with Freddie M x40 IC
Bricks deposited back to Greenbow’s truck
Death march the additional 15 feet to the flag
Heels to Heaven x30 IC
4-count WW2s x31 IC
COT:
Counterama
Namerama
Announcerama
see pre-blast for Vinny/Gumbo Inaugural Stache Challenge
YHC kids’ school is having a swanky Poker Night 11/9, for more info, reach out to me
YHC took us out in Prayer (prayers for a surgery, an interview, other brothers’ needs)
NMS:
YHC did my best to pay homage to my first workout, Black Hawk Down 10/4/18 at 45MOM. Until yesterday, I falsely believed Upchuck had Q’d it – alas, it was his younger brother, Lockjaw.
Saab’s dreamsliterally came true (YHC appeared to him in a vision earlier this week) when the rear door of my truck opened and friendly old-world-style (i.e. ‘no holes’) bricks greeted him. Unfortunately, the coupons increased his dry weight by 30%, leading to a brick lunge -induced tweak of existing injury in his knee. Get better soon brother.
I remember this workout often, and have been anxiously waiting to repeat it. The mark of my first year of gloom with F3RVA seemed an appropriate commemoration. The moment I finished the first workout (thanks Don Draper for inviting me), I knew you all were my people, and this was my workout (outside, boot camp, etc).
Mumblechatter was reduced, perhaps eliminated, as the brick-jog began down Grove to our final destination (thankfully, as someone commented to Bodos, the pastor of that institution was NOT in our PAX).
Additionally, this is YHC’s 101st workout with F3. Will be shooting for more next year, which should be achievable – unless the M decides we need yet another Greenbow 2.0 (slowed me down March-May, but totally worth it.) More recently, having strengthened my legs in bootcamps, I’m excited to be enjoying running for the first time in my life.
Thankful for you all beyond words. This group has been a brick by brick transformation in my life.
How do you accomplish something big? For me, having not worked out regularly in many years, it was one workout at a time, one day at a time, one foot in front of the other, one brick at a time.
If you are struggling with a brick too heavy (or even a pile of bricks), I’m here to tell you – many brothers in our PAX have probably struggled with the same at some point, and have ears open to you. Lean on your brothers, be open and honest with them.
Tell me how I can pray for you or ask me to get together sometime.
Most of all, talk to another guy about your triumphs and your challenges. We are all carrying bricks and need a little encouragement sometimes!
This falls under the category of “better late than never.” Nine of the faithful posted last Saturday at GridIron.
Light warmup with the usual stuff. Grab coupons. Mosey to field and do 2 laps around 1/2 perimeter. At corners do 1 coupon burpee, then 2, 3, 4 .. 8. Ark loader along length of field with coupons. Death crawl/lunge; then Death crab/lunge. Jack webb with coupons to 10. Native American run to front of shool. Exit Attila for little league, leaving 8, a perfect number for a quad check with coupon wall sits, sit and presses, lawn mower, and run bus loop. I am sure I forgot some shi**. It was all done on the fly. Feel free to add exercises by comments below.
Moleskin: We would love to claim Opus as a GridIron regular, but he admitted that he just came because he slept late. Either way, he is a welcome addition. All others came up through the GridIron academy system. Earthworm is regaining form after long medical leave. White Deer exhibited extreme gas (nothing new there). Tater led most exercises that involved mobility. We need to pair him with Rosie so those two can (almost) kill one another. Pinto seems to be getting faster each week. Attilla is a rock solid leader across the board, but had to do a legit LIFO due to little league. Byproduct may have gotten (re)married in Amsterdam. My coupon workout helped Blue Moon with his MTT 20 miler on Sunday.
12 admirable and able men showed up for the OC experience. One never knows quite what will happen when YHC’s name appears on the Q sheet. Today was no different. There were a few ups and downs, but in summary – there were laughs, YHC got the cadence and workout mostly correct and we got a decent workout in. We’ll call it a win.
The PAX departed 1 minute early and they were sure to let YHC know of the early start time. Grumbling aside, a short mozey down the hill to the field for warmup. Just after the warmup began Hermie, Nancy Lopez and Mousetrap come jogging down the hill and joined the PAX. No doubt their late arrival was part of an elaborate plan to sabotage YHC’s warmup/cadence. I suspect Nancy Lopez as the lead saboteur. An investigation is underway.
Warmup Exercises included: Side Straddle Hops, Don Q’s, Windmills, Armcircles big and small/forward and backwards. YHC threw the first curve ball counting off 16 reps for the group on the arm circles. Yes, IT WAS 16 ROSIE!
Following warmups, a short mozey to the goal line for the EMOM (Every Minute on the Minute). This workout is 1 minute of exercise, 20 second plank recovery (repeat 8 times). In between sets (8ish exercises are in 1 set), complete the dirty burpee (or dirty OC, not sure if that one is going to stick). The PAX completed a series of 1 minute exercises; YHC doesn’t remember all that he called out at this hour of the day. There were Merkins, World War II’s, Bus Drivers (deep knee bend + drive the car), Wide Merkins/Diamond Merkins, Tricep Merkins, Alabama Prom Dates, Heisman + Jump, Jump Rope + High Knees, Hip Dips, J-Lo’s.
After the first set, we completed the dirty burpee. Partner up and as 1 partner is executing a full burpee, the other person is in a deep knee bend and spells the name of his partner with his hips. Alternate until 40 burpees are completed. Special emphasis encouraged for those PAX members with an “i” in their name. Yeah boy, dot that i.
Overall, the PAX completed 2 rounds of EMOM’s, 1 lap mozey (a Mousetrap suggestion) and then a mozey back to the flag for the ring of fire (10 reps of your favorite sit up). Maybe we ended at 614…maybe we ended at 615.
Numberrama, Namearama with YHC taking us out.
PAX members who experience Dr. TryHard’s beatdown at NoToll Tuesday were ready for something a bit on the lighter side. Hopefully the PAX enjoyed the EMOM style workout. Thank you for letting me lead!
