Ten of the faithful posted on a lovely late-summer morning at GridIron. Johnsonville (YHC) took the Q, and this is what went down, more or less:
COP warmup — Don Quiotes, Imperial Walkers, 50x arm circles (front) + 10 big, merkins, LBCs, 50x arm circles (back) + 10 big.
Mosey over to the grassy knoll past the dozen or so pickleball courts that Henrico county is building on the site that formerly housed the sand volleyball courts.
10 minutes of burpees — no explanation need.
Mosey to original pickleball courts. 10 rounds of suicides divided by various plank and wall-sit exercises. After round 6, we took a break by moseying to the nearby pavilion and doing 10 rounds of ciabatta merkins. We rotated through 2 stations of abyss merkins. After round 8 we took a break with an ark loader across the courts (bear crawls, bunny hops, backward runs, back bunny hops).
Mosey back to the pavilion for 4 rounds of ciabatta dips.
COT with Earthworm taking us out. Coffeeteria (although many, YHC included, had to skip due to family obligations).
Lots of running at this one, which is not typical for GridIron. Way to step up! Jville
8 2-legged PAX members and 1 4-legged friend set off into the gloom and through the patch fog to log a few miles on this glorious morning. The route was a tour through River Downs – North and South. It went like this:
Left out of BWES (phew not towards Twin Team!) and circle around by the high school and out to Robious Road
Right onto the sidewalk on the north side of Robious heading West.
First Right into River Downs North and follow along until you see the park on the left… oh, crap the park is kind of hidden in the gloom and with some grown up bushes…good luck boys.
Bear left at the park, then take a left onto Lennox Forest and head back toward Robious.
Cross Robious onto Kings Farm
Time to zig and zag a bit — First Right onto Cotesworth; Left onto Pond Chase and Right onto Post Mill.
Follow Post Mill up the steep but short hill until it Ts at River Downs South Dr.
Left on RDS and back to Robious Road
Right onto the sidewalk on the south side of Robious and head up the hill toward Twin Team….just “toward” not “up”.
Left at the sidewalk to cross Robious back to BWES; and
down to the park entrance and back to the flag to finish out the time and come in right at 5 miles.
Marmaduke appeared from behind BWES without LugNut and then we realized Lug’s car was gone — off to catch a flight.
COT, Numbers, Names and YHC took us out.
Announcements:
F3RVA 5-year anniversary workout at Dogpile this Saturday.
F3RVA Retreat Saturday night a black site that only Vinny has the address to. Either meet Vinny at the Lowes on 360 at 11:00 a.m. or text him for the address.
NMS:
Great morning for a run. It was great to have some of the New Market crew out, including Annie our 4-legged friend. The PAX fought over the reins for the steep uphill portion.
Way to work this morning gents. Have a great day and a great week.
26 took on the last Dogpile of official summer and were welcomed to Vegfest. Many a pickle (pounder) was served up in honor of our veggie friends. We did that and:
COP: Hairy Rocketts, Invisble Jumprope, Merkins, Helicopters, Flutterkicks, Scorpion Kicks. Head down to bottom of Rugby:
Alternate Bear Crawl & backward run up rugby, 40 Merkins at circle then back down. Pickle pounders then back up Rugby doing Partner Carry. 30 merkins at the circle then back down.
Punch a Tree: 2 rounds of find a tree and do Boxing Roaches straddlin the tree. 40 reps first round then 50. After 2nd round head to Rusty Cage:
4 Rounds of 5 Pullups, 10 Dips, 15 WWIIs. Then over to the bowl behind the theater. Partner up: 1st man runs across does 1 Burpee while partner does uphill WWIIs (or reverse crunches) then switch. Increase burpees each time up to 5. Over to Carillon field. 2 rounds of Wheelbarrow width of the field , 20 merkins, Heels2Heaven, then back to the flag. Finish with 5 Burpees. YHC took us out.
NMS: Good to see 26 out at Dogpile with several regulars engaged in the Colonial 70. You know it is going to be a good morning when the New Market taxi pulls in fully loaded.
It was tempting to use the various tables & chairs for some exercises but we steered clear of the props. Instead we tried some different stuff. Lots of groaning on the Partner Carry from the PAX. Only one of you had to carry YHC, Handshake drew that short straw. At the bottom of the hill discussion ensued on proper Pickle Pounding techniques. YHC believes to properly pound a pickle requires a up/down motion. Side to side is merely scraping the pickle on the ground.
Props to Bodos for looking strong in the gloom after crushing the Iron PAX challenge yesterday. That sounded like a beast. Good crowd at ETs after as always.
Announcements: Retreat next weekend, cornhole players needed. See Vinny. The weekend after the retreat Lab Rat’s Raise group is hosting a pancake fundraiser. Large families are welcome.
6 Warriors showed up at the Creek for some Friday morning workout fun.
Here is what went down:
COP 20 SSH, 10 DQX,10 Imperial Walkers, 20 LBC and 10 Hand release merkins
The THANG
Mosey to starting point (1st building Corner) and did 1 BLIMPS as a group. (B-5Burpee, L-10 lunges, I-15 Imperial Walkers, M-20 Merkins, P-25 Plank Jacks and S-30 Squats) Repeat at each corner for total of 4 Blimps. We did this together as a group for all rounds. We moseyed to the corner near the Tower and divided into teams of 3.
Triple Check, Partner 1 – run to sign and back to start(timer), Partner 2 Scissor Kicks, Partner 3 Jump squats and repeat 2 more times for the Triple check.
Super 10 Part 1, we started with 1 Merkin and 1 LBC, then 2 merkins and 2 LBC, continued until we reached ten reps each. Mosey to the picnic table shed.
Super 10 Part 2, Pax started with 1 Step up and 1 Dip, then 2 step ups and 2 dips, continued until we reached 10 reps each. Plank when finished to wait for the 6.
Mosey Lap around church to flag.
Numberama, Namerama
YHC was glad for the cooler morning for this workout, Emoji is excited to help with the Colonial 70 Challenge that starts early Saturday morning, like 0130 early. Good luck to the team and we look forward to catching up with the group next week when they will be in recovery mode.
YHC took the group out in prayer and mentioned Emoji’s coworker Becky whose Husband is suffering from multiple ailments and has been hospitalized. We pray for his recovery and to give strength to his family during this difficult time. We also prayed for Helix’s daughter Laura and her family as they are still going through testing and treatment. Thank you, No Idea, for the update.
The Iron PAX eagle landed once again at Twin Team and boy did it deliver for the elated 8 that posted. One would think that someone active in the construction world would not struggle to find a standard 38-40 lb cinder block, but….. YHC found himself at Home Depot on a Thursday night. With brief mumble chatter regarding the early launch at 5:15 and the workout that awaited the PAX, it was time to boogie.
Slow mosey with coupons to the Rapids Stadium Track for brief COP:
DQs
Imperial Walkers
Copperhead Squats
Arm Circles in both directions
The Thang – Iron PAX Challenge Week II – Meatloaf’s Massacre
Round 1 – 10 Manmakers, 20 Overhead Presses, 30 Swings, 40 Goblet Squats, 50 Incline Block Merkins, 4 laps around the track
Rinse and Repeat for Round 2, 3, and 4 with the following modification. Decrease run 1 lap for each subsequent. Round 2 – 3 laps, Round 3 – 2 laps, Round 4 – 1 lap. Roughly 2.5 miles of running for those keeping score at home.
Numberama, Namerama, YHC took us out.
Results: PAX ranged from 36:51 to a DNF** in the hour. A big **disclaimer** is likely needed for the DNF as that coupon weighed 10-15 lbs heavier than the rest. Mouse Trap, please address all coupon concerns to Jacob from the W. Broad St. Home Depot. His procurement effort did not address the requirement of “consistent scope and services.” Bonus points for Week 3 if a PAX member chooses “The Bubba Block.”
Jacob’s reaction was priceless when YHC told him the cinder blocks were for a workout.
T-claps to Sample from Kingsport. Heck of a week you had posting with the RVA PAX, Brother.
Was a pleasure to battle this one out with y’all and an honor to lead. The coupons have been stashed securely at Bettie Weaver. Let’s hope they don’t grow legs (or Bodos throw them against a wall) between now and Week Three.
17-18 Knights Templar cast aside superstition and embraced a run on Friday the 13th.
Today was a dry brewery tour making our way into Scott’s Addition and seeing the sights.
North on Commonwealth and East on Broad. Turn left on Roseneath. 4s turn around at Veil. 5s and 6s head up to Moore and go past Vassen to Blvd. Turning right on the Blvd, the 5s take it to Grove and home on Grove. 6s, turn right on Leigh, a left on Roseneath, and a left on Broad before turning right on Blvd again enabling them to check out Ardent and Three Notch. 6s take the Blvd to Grove and home.
6 came out to Mechanicsville ES at staggered times to complete Week 2 of the Iron PAX Challenge. For some these was the second time there were completing the challenge.
This is how it went down:
Mudface and Chewy arrived at 5am to get started
The rest of the PAX around 5:15
THANG
IronPAX Challenge Week 2 – “Meatloaf’s Massacre”
Round 1 – 10 Manmakers, 20 Overhead Presses, 30 Swings, 40 Goblet Squats, 50 Incline Block Merkins, 4 laps around the track and the playground
Rinse and Repeat for Round 2, 3, and 4 with the following modification. Decrease run 1 lap for each subsequent. Round 2 – 3 laps, Round 3 – 2 laps, Round 4 – 1 lap
Mosey back to the SF, Numberrama, Namerama, YHC took us out
MOLESKIN
Mudface and Chewy wanted to make sure they completed in time so an earlier started was needed. Since Trout, Corned Beef, and YHC already completed the challenge, we decided to take thing slow. YHC was happy with some since he will be running in the Colonial 70 this week. No Idea push through his first time to complete.
Another gloomy Forge morning welcomed 5 vets to test their strength – in a you versus you world, here’s how we won:
The THANG:
Mosey to COP #1:
x5 Merkins at each light running down to the culdesac
F3 Welcome & Disclaimer
DQ’s x10 IC
Imp Squat Walkers x10 IC
Crab Cakes x10 IC
Mtn Climbers x10 IC
LBC’s x20 IC
Freddie M’s x20 IC
Flutters x20 IC
Mosey to Parallel Bars for COP #2:
x3 Burpees every light en route
Bearcrawl 75yards up ramp
Modified Cindy – complete AMRAP in 10 minutes of the following: x5 Jerkins, x10 WWII, x15 Ball Dippers
Mosey to Amphitheater for COP #3:
Traverse each of 4 steps, alternating the following two routines each step:
Dip walking – x3 dips every 5 paces
Derkin walking – x3 derkins every 5 paces
*Some PAX chose to modify as needed with with Plank walking along step + Incline Merkins
Close out with Big-O’s x10 ea way
Mosey BTTF for COP #4:
Hands of Time (circle up close, on six w heads to center, legs at 90 degrees, then go around the circle sequentially dropping legs to 6”, then back up on next round, etc) …About 10 rounds completed in fine fashion!
Merkin ROF
SSH’s to close out time
COT:
Counterama #5
Namerama
Announcerama (see Comments)
YHC took us out in Prayer
NMS:
Lower numbers than usual due to new school year obligations and some injuries…but what a fine time we few enjoyed today. With such small numbers and high quality of manliness, YHC briefly considered taking back on the Merkin challenge… but already had other plans. We’ll cross that 860 board bridge another day. Keep headlocking your friends, coworkers and neighbors!
Seventeen steely eyed quants gathered at the hardpan known as 45 Minutes of Mary for a brief discussion on biscuits and the ‘ville where they are made. No time for questions, off the Q went with nary a sound. Regardless, the hoi palloi followed to home plate for a welcome, disclaimer, and reminder that the only barrier to entry is counting to 20. The following recap is close enough to reality:
The Thang Quick mosey over to the tennis court (since the field was occupied) and line up on the sideline for repeating line drills. Lines were the spaces between the courts + the end line on the far side. Every time you get to a “line” you stop and do an exercise. After each line drill perform various plankorama formations. Exercises were:
Gallop over to the school for today’s variation of triple check. People’s Chair, LBCs, and the pace car bear crawled to the end of the world and back.
Four minutes of mary including V-ups, speed round of APDs, American Hammers, and Flutter Kicks.
Dart back to the flag where we all rung out our shirts and gloves, gathered for a counting exercise to 17 and then declared our F3 given names. YHC took us out with thoughts and prayers to all in our PAX that are recovering but specifically Viral. Keep him in your prayers.
Moleskin YHC was performing his pre-workout ritual before leaving the house for WDog yesterday when he noticed that somehow the Mary Q was open for the following day. So YHC jumped on it, not having Q’d mary in quite some time. It was a pleasure to lead.
Speaking of pleasures, YHC gathered there were many pleasures out there today. Grunts, groans, and many thanks for the burpee count today. Evenly spaced out, YHC believes they weren’t too bad today.
Great to see TYA and Marv this morning. YHC thinks we were close to naming Marv’s dog from his FNG appearance 9 days ago but alas, still no declared name. Suggestions following some of the greatest calls in sports history will continue… to Vinny’s delight.
Way to push through everyone, not a great day for a high intensity workout.
YHC declares a moratorium on biscuit talk pre-workout.
Announcements Puppy Pile at 7:05 on 9/28. Retreat next weekend. Meet Vinny at the Lowes on 360 at 11am or text him for address.
