Tag: GridIron

Ten strong men, two of whom are visitors from other regions, posted at Gridiron on a beautiful opening day of April. Johnsonville (YHC) planted a SF and took Q. This is what went down, more or less:

Warmup with 50x ssh, 25x don quiotes, 25x imperial walkers, 2 min. plank sequence

Mosey to schoolhouse. Redirect atop nearby grassy knoll area. 10 min of Burpees

Mosey back down to schoolhouse. Classic triple play (wall sit/ merkins/ run). 2 min. plank sequence.

Indigenous people run to pillars around rear of school.

Line up along pillars. Pole smokers while person at end bear crawls to front (maybe 25m).

Mosey back to SF area. 1 min. plank sequence.

Kettlebell routine with 2-arm KB swings, single arm standing press, boat/canoe, sit & press, row, merkin row.

Finish with chiabatta dips under picnic shelter.

COT with Attila taking us out.

ANNOUNCEMENTS —
-Monthly challenge is 7 min of planks per day. We accomplished 5 today.
-April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm. Family friendly. LOMLs welcome to attend and/or workout with us.
-New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
-Wed hill is permanent.
-LabRat is leading an effort to expand F3 to Charlottesville. He has the organizational aspects well in hand, but needs us to help find leaders and a PAX there. Search your contacts please.

MOLESKIN —
Welcome to F3RVA, Snack. Welcome back Pigskin. Both are from other F3 Regions, and we are grateful you elected to come out. You are, of course, both welcome back to this AO or any others around RVA. Pigskin’s grandson celebrated is 1 year birthday yesterday. We hope that he had a good one.

Attila and WhiteDeer usually direct their mumblechatter toward ope another. For some reason, they both started the morning by directing it at YHC. Something about the tightness of YHC’s shirt bothered them. Although I am sure it looks otherwise, I promise that I have not been taking steroids (and would not share them with you clowns in any case). Thankfully, it did not take WhiteDeer and Attila too long to direct their artillery toward one another.

Thanks for coming out this morning. It was a privilege to spend the morning with these men and to lead this workout.

Sincerely, Johnsonville

13 veterans and 3 2.0 FNGs took on GridIron on a beautiful March morning, and it went something like this:

THANG

Mosey to Football field for quick disclaimer

COP: SSHs, DQs, Arm Circles forwards & backwards, Hand Release Merkins, LBCs

Mosey to pavillion next to beach volleyball courts

Jacob’s Ladder: 1 burpee up top for every 5 dips down low. Ascend to 5 burpees, 25 dips and descend back to 1 & 5

Mosey to parking lot for parking lot tracers

Mosey to Secondary Football Field for Polar Bear Challenge:
AMRAP: Polar Bear or Bear Crawl for 2.0s…LBCs when your body says stop

Mosey to School front for Triple Check: Wall Walkers or People’s Chair, Flutter Kicks & Run

Mosey to field in front of school for COP
Imperial Walkers, Bob & Weaves left and right, Freddy Mercuries, Hello Dolly, Rosalitas, 1 legged leg lifts each side

Modified Arc Loader: Lunges, backwards run, Duck Walk, backwards run, forward crab walk, backwards crab walks, backwards lunges, crawl bear

Mosey back to flag: 5 burpees OYO, LBCs in cadence

COT

Earthworm took us out

NM

Thanks to all the 2.0s who came out. Respect! Welcome to FNGs Pikachu, Titan & Bamboo.

Really impressive work by the PAX this morning. YHC didn’t realize we’d be running as much as we did. Thanks for hanging in there.

Nightcrawler and Emmy Loo Hoo rolled in 18:43 into the workout…a new record as observed by YHC. Glad to have them join us all the same!

YHC isn’t sure Titan is pleased with her F3 name. YHC was a Trinity Titan @ Trinity Episcopal High School in RVA…and when Trinity introduced herself YHC couldn’t help himself.

Respect to Sabotage who only attended his first F3 workout last Saturday…has posted 4 total times now…and brought 2 2.0’s out this morning. AYE!

Enjoyed leading this morning. Thanks for the opportunity!

Announcments

April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm

Döner Kebab & The Chicken Whisperer would like to invite you and any of your 2.0’s to join us for a 2.0 Friendly workout this Saturday, March 25 @ GridIron. Bring some exercise ideas for some potential Hot Potato!

Eight of the F3 RVA’s  finest brought their Kettle bells to the Gridiron on a beautiful Saturday morning.

Even Flip phone arrived early in his own car.

The first 30 minute thang by Night Crawler

25 side straddle hops,25 lbcs, 20 merks, 25 Alabama prom dates
Repeat
Mosey to Pole smoke stadium
25 pole smokers,25 Alabama prom dates,25 marks…Repeat
Mosey
Pull ups 2 sets of 10, Back to pole smoker stadium
Two rounds of Indian run style exercises. The runner’s choice of next exercise in sets of 20
We did burpies, monkey humpers, lbcs, merks, plie squats, Carolina dry-docks,

Then the Q was passed to White deer

30 yards bear crawl or crab walk.

Mosey back to restroom area for some Kettle bell(ing) on the tarmac.
Boat-Canoe w/ KB,Boat – Canoe Press with KB, 25 KB sitting push press, 25- Lawn mower pulls each hand.
25 KB curb behind the head sit ups, 25 Two arm swings, 25 Push- Press each hand, 25 KB pullovers
25 KB Pull overs to Press, 10 each arm curb plank rows, 25 KB curb Pull overs to press.

Earthworm threw in a succession of 10 rows, 10 presses, 10 push presses, 10 snatches… rest… rinse and repeat opposite arm.
White deer… 30 yard sprint to west side of parking lot, sprint back.

Chum bucket then added 50+ LBC’s
COT: Attila took us out with a heartfelt pray

Moleskin:

Night Crawler still having a few post Virgin Q jitters – but job well done. Now let’s see your Login and Back Blast skills.

Earthworm and JVille were competing for Corporate sponsorship… enough said…

While JVille was crab walking, he thought could knock down White deer while  bear crawling. That’s not going to happen!   JVille tries to make everything a competition, pick on someone your own age!

White deer needs to pick up his game… Earthworm and Chum-Bucket both felt the need to add additional exercises at the end of the workout.  Very nice addition guys.

Not a whole lot of Mumble Chatter until Earthworm said,  “Attila had plenty to say”

JVille we missed you at the 4th F discussion during breakfast. We could have used your insight and words of wisdom when it came to figuring out the aging “F”emale. We all sat around the table as the elders  told their war stories and how they licked their wounds hoping to make amends. One soldier even spoke about suggesting the “4F” have a dreaded H@#%*, you guys know I can’t spell. I guess you need Lawyers skills for that discussion.

All joking aside… The F3 gridiron breakfast crew is the “BEST”

Seven of the faithful, including 2 Kotters, posted at GridIron Saturday for an honest workout prior to tackling yard tasks (mostly mulching). Johnsonville took the Q for the first half, and this is what went down, more or less:

COP Warmup with SSH, slow SSH, don quiotes, slow don quiotes, merkins, slow merkins.

Mosey to gridiron nearest parking area for COP with squats, Burt Reynolds, burpees, flutter kicks.

Run around gridiron. Mosey down to lower gridiron for COP with wide merkins, crab cakes, wide single leg Alabama prom dates, double leg Alabama prom dates.

ElizabethWarren-Mosey to front of school. Double Triple check in groups of 3 with 1 person running, 1 person doing burpees, and 1 person wall sitting.

Handoff Q to White Deed for 30 minutes of pure kettlebell he**, including sit and press, press up, boat/canoe, squat, curb press, wall thrusts. Sprint to far side of parking lot. Plank walk counterclockwise around landschaping curb. Sprint back. Plank walk clockwise around landscaping curb.

COT with Attila taking us out. Coffeeteria at Einsteins.

Moleskin — There was huge amounts of mumblechatter during the fist half, with YHC wondering if I could get any work at all out of these men. Men finally settled in. Welcome back Jolly Rancher, who has been on leave of absence since the pre-Christmas scavenger hunt. Welcome back FlipPhone, who has been on leave of absence since about the same time (with various health-related explanations).

Once again, FlipPhone had a female chauffer drop him off and pick him up. Once again, no introductions were made.

White Deer and anatomically incapable of doing crab cakes. I noted that he was doing them while sitting squarely on his 6. Earthworm let YHC know that he did not like of the running (1 lap around the gridiron and several slow mosies).

A big theme of Coffeeteria was yard work, this being the time of year when we have an opportunity to get ahead of the yard-work curve (which I typically fall behind by about the third week in March). Cecil had been granted a leave of absence to spread 30+ yards of much with some hired help. Attila was headed home to spread 10 or so yards. Earthworm and I both planned to do spring yard cleaning. Jolly Rancher sat silently, hoping that he would not get pulled into any such activities.

Great job men! Jville

Five of the strong and faithful posted on a cold but beautiful sunny morning at the Gridiron. Attila and White deer shared the command and this is how the thang began.

COP Attila warmed us up… and of course, he always includes a beastly moment.

25 SSH

10 merkins

10 burpees

25 DQ

10 Freddy Mercurys

25 IW

25 picnic table dips

25 single leg step ups

25 picnic table dips

25 single leg step ups

30 second hollow hold

100 yards – alternating 15 yard Bear Crawl & kareokes
Beast – merkins, LBC, deep squats, Carolina drydocks, monkey jumpers, APD
100 yards – alternating 15 yards Bear Crawl & kareokes

Then the Q was passed to Whitedeer for some Olympic rowing and Kettle bell(ing) on the tarmac.

Boat-Canoe w/ KB
Boat – Canoe Press with KB
25 KB curb behind the head sit ups

25 KB sitting push press
25 KB behind the head pole smokers
25 Two arm swings
25 Push- Press each hand
25- Lawn mower pulls each hand
25 Goblet Squats to push press
25 KB Pull overs
25 KB Pull overs to Press

10 Donkey Kicks against Restroom wall

10 Donkey Kick position feet against the wall push ups

Farmer carry to internal parking lot island. Crab crawl around island curb (CW&CCW)

25- Lawn mower pulls each hand
Farmers carry to restroom curb for 25 kb rows each arm
25 KB curb Pull overs to press
30 yard sprint to west side of parking lot, sprint back.

30 yard sprint to west side of parking lot, sprint back.

 

Announcements:

Johnsonville stressed the importance of the newer F3 members to sign up on line and get involved in the Q leadership. Which always includes following up with a back blast. HINT White Deer.

COT (Cecil tok us out with a heartfelt prayer)

Moleskin:

Yep a pick on Night Crawler morning  – We missed you… welcome back

We have all missed Night Crawler’s presence at the Gridiron, he just got back from a California work boondoggle. There should be a F3 term for one who is late to a Saturday day morning workout after attending a week long boondoggle.

Night Crawler. JVille and Cecil kept making reference to wearing the tramp stamp off during any KB exercise on their six. Cecil was more concerned about the condition of his Coccyx.

Night Crawlers oldest daughter F3 Emmy Lou Hoo, her two twin sisters and wife met us for breakfast. Emmy Lou Hoo was presented with a free Bagel breakfast award for winning a reading contest at her school. Congrats ELH… We all enjoyed Night Crawlers beautiful family for breakfast.

Beware when you shake the hand of a F3 member’s wife when she’s been working out with his kettle bell. After our workout I told Night Crawler that I was proud of him wearing the paint off of his 25# kettle bell. He replied, “his wife had been using it’. She’s got one hell of a hand shake.

Also Night Crawler was trying to convince Cecil and WD during breakfast that his lack of weight loss was due to his job… entertaining clients. He was wine(ing) about “I don’t drink a lot, just constantly”.  Cecil and WD just couldn’t stop chuckling. You know Night crawlers are so named because they are usually seen feeding above ground at night.

Everyone hates a dentist but loves a magician. Cecil was showing off his magician skills to Emmy Lou Hoo. The disappearing golden key… where did it go? … You could see the excitement in both their eyes. Cecil then preceded to tell us his daughter was expecting a baby girl and he would be a grandfather. Congrats to grandpa Cecil and gramma!  You Can’t hate this dentist.

Probably one of the longest gatherings at breakfast to date.. A great F3 family get together of friends and family. Missed you Earthworm!

Five of the faithful and two Kotters posted on a glorious pre-spring morning at Gridiron. Johnsonville took the Q as leadoff hitter, and this is how that went down (more or less):

THANG:

Warmup with ssh, merkins, imperial walkers, and LBCs

Mosey up to track.

10 burpee broad jumps along track. Hillbillies in cadence
10 burpee broad jumps along track. don quiote in cadence
10 burpee broad jumps along track. 25x pole smokers
10 burpee broad jumps along track. Run 1/4 mile around track OYO.
10 burpee broad jumps along track. arm circles in cadence

Next in the Q batting order was Chum Bucket. He had us Mosey to intersection of bus drive and main road.

Line up on sidewalk square. Do 10 box cutters OYO. Move to next available sidewalk square. Do 10 flutter kicks OYO. Move to next available sidewalk square. Do 10 squats OYO. Move to next available sidewalk square. Repeat.

When PAX reached the soccer field, Q called audible change in exercises. Alabama prom dates, Carolina Drydocks, American hammers. Keep moving along sidewalk to front of school.

White Deer was day’s final Q. He had us mosey back to parking lot near VSF. Grab kettlebell for ~20 min pure kettlebell routine, including, canoe/boats, squat presses, situp presses, lawnmower starts (aka crabpot pulls), halos, figure-eights, kettlebell passes in circle.

COT / Coffeeteria

MOLESKIN:

We were glad to have Tricycle back. He had set expectations very low the prior week, so when he showed up, it was a pleasant surprise. Speaking of surprises, Attila reappeared after months of basking in fartsack glory. As expected, WhiteDeer layed into him verbally until about 15 min. into the thang (when WhiteDeer got too fatigued to keep up the barrage).

The even-bigger surprise was Jeter’s reappearance. Jeter had not posted for about 20 months. Jeter inquired about weekday workouts in the west end. We directed him to CM, but also offered to help support another weekday workout in the west end if he could gather some numbers.

Thank you for giving me a chance to lead. Jville

Four of the faithful and one Kotter posted on a perfect morning in the western reaches of RVA. Johnsonville (YHC) planted a VSF and took Q, and this is how things went, more or less:

COP warmup: SSH, don quiote, imperial walkers, LBCs

Mosey to other side of parking lot continuing warmup: hillbillies, dancing hillbillies, regular Alabama prom dates, single leg Alabama prom dates, single leg Alabama prom dates (other leg).

Elevens with burpees and Lt. Dans

Mosey over to concession stand building. Partner up. 1 partner does balls to wall, the other waiter carries kettlebell to far end of parking lot and back. Repeat replacing balls to wall with donkey kicks. Repeat replacing donkey kicks with rotating wall planks.

Mosey across the gridiron to the bus drive. 200m sprint up drive to main road.

Pocahantas sequence down bus drive. That is, PAX lines up shoulder to shoulder in plank with hands on curb. Plank walk along curb. Once last man in line does 5 plank walks, he gets up and runs to the front. Continue until all pax has run to the front. Repeat with plank walks the other direction. Repeat with bear crawl. Repeat with lunges. Repeat with feet first crab walks.

Mosey to grassy area in front of school. Ring of Fire x 2.

Mosey back to VSF. 3 munites of Mary.

MOLESKIN:

Welcome back to F3, Tricycle! We are glad you came out. In keeping with GridIron tradition, there was not much running this morning at GridIron. We did do a few mosies and single 200m “repeat” along the bus drive. Earthworm rocked the single 200m “repeat”, finishing first among fierce competition.

On several occasions, Earthworm showed substantial aversion to grassy areas due to risk of rolling in dog poop. Being an accommodating guy, YHC relocated the elevens from the grassy hill over to the asphalt parking lot. YHC did, however, tell the story of TYA rolling around in dog poop one morning in Windsor Farms. YHC did not agree to relocate the ring of fire off of the grass, but Earthworm did require that we check the grass very very carefully before he ventured out upon it.

All joined in coffeeteria at Einstein’s afterward.

Thank you for permitting me to lead. Jville

Three of the PAX ripped open their spinach cans and gulped down the contents for an ambulatory KB workout, heavy emphasis on the arms below the elbows.

Thang:

x25 SSHs IC and x10 8-Count BBs Pan Pax IC

2 Mile Circuit of KB Carries between 25 and 55 lbs. (mobile transition handoffs encouraged and necessary) and with multiple x10 L and R KB Presses and L and R KB Curls in motion and interspersed with, among other things, the following respites:

x25 IWs IC, x10 8-Count BBs Pan Pax IC, x25 DQs IC, x10 8-Count BBs Pan Pax IC, x50 KB Pullovers IC, x25 Small Fwrd Arm Circles IC, x25 APDs IC, x10 8-Count BBs Pan Pax IC, x50 KB Pullovers IC, x25 Seal Jacks IC, x12 KB R Snatches OYO, x12 KB L Snatches OYO, x10 APDs IC, x5 APD L Extended IC, x5 APDs R Extended IC, and x10 APDs IC.

COT: Numberama and Namearama and Prayer of gratitude and supplication at Einstein’s.

Moleskin: We missed some of our regulars but WhiteDeer was determined not to spare the absentees from his good-natured disparagement. To be fair though, flames were fueled the evening before when WD apparently endured the derision of Mrs. J’Ville during a chance encounter at a local south side dining establishment. Being far more articulate (and acerbic) than her lesser half, Mrs. J’Ville succeeded where J’Ville has repeatedly failed – she left WD feeling less like a 12 point buck and more like an albino field mouse. J’Ville, NightCrawler, Cecil, Attila, and FlipPhone would be pleased to know that WD’s 8-Count BBs resembled convulsions defying medical explanation. On the other hand, CB posted with his usual quiet and efficient strength and fluidity, and brought his customary thoughtful observations to the fine dining we enjoyed at Einstein’s. Our numbers were modest, but the fellowship suffered not – thanks men!

Stand Firm!

Six brave men faced the cold tarmac and the frozen tundra on Saturday morning at the Gridiron for takeoff in a 21 degree headwind.

This was Captain Cecil’s Virgin Q no throttling back – a non stop event

This is Cecil. Warm up 30 SSH, Don Quiotes, Forward and Reverse arm circles, Imperial Walkers.
Workout: Football field run 20 yards then do 10 merkans then run 20 yards and do 9 merlons all the way down to 1 merman. Mosey to runway. Ran 200 yards or meters not sure then jog across field before partner runs his 200 meters and tags you to run again. We did 1 set of 3. Two sets of 25 leg lifts. One partner did 10 burpees while the other did LBCs then switch. We did a set of 10 burpees a set of 15 burpees and a set of 10 burpees. Then the Q was passed to Whitedeer, which was then that the heavy lifting started:

Boat-Canoe w/ KB
Boat – Canoe Press with KB
Circle up for “Kb ring around the Rosie”.
Pass KB around clockwise as fast as you can
Drop kb to ground let buddy pick up
Pass kb to buddy with dropping to ground
Pass kb to buddy with right hand – grab kb from other buddy with one hand
25 Merkins
25 One hand arm swings
25 Push- Press each hand
25 Alabama Prom Dates
25 Halos each way
25 Goblet Squats to push press
25 KB Pull overs
25 KB Pull overs to Press
25 KB figure 8’s CW & CCW
25 KB “around the world” CW & CCW

Farmer carry to internal parking lot island. Crab crawl around island curb x (2)
Farmers carry to restroom curb for 25 kb rows each arm
25 KB curb Pull overs to press
30 yard sprint to west side of parking lot, sprint back.
Fast walk with KB to west side parking lot and back
30 yard sprint to west side of parking lot, sprint back.

Moleskin:

 

During the football run/merkin challenge, no one could beat Earthworm or White-deer on the first 100yards. When it comes to those merkins, the double nickel duo will beat anyone on the field. Its’s WD, no it’s Earthworh… Earthworm by a nose. There must of been one hell of a head wind on the way back. We won’t report the results of the second 100 yards. Captain Cecil would have called it an air bleed event.

When running the Captain’s 200 yard relay, JV either experienced an extreme wind shear, landing gear malfunction or a blown tire. Fortunately Captain Cecil’s wife is a flight Mechanic ( PT) and was called in during refueling and suggested several stretches to help mend the knee.

During the KB ring around the Rosie, Captain Cecil must have had engine failure or his flaps froze on take off, the KB just seem to backup on the tarmac.

Earthworm thought the KB was Rosie and put his hands underneath  and tried to scoop her up. He underestimated her weight and dropped her on the ground. Fortunatley she landed softly on his thumb. Ouch!

We thank Captain Cecil for his virgin Q. One hell of a take off for his first and he had full Control of his Pax right out the gate on the tarmac. He had a well prepared flight plan and knew all the F3 call signs but was very cautious  of landing on his back side on the tarmac for pole-smokers.

Special Moleskin:

Tried to get our Gridiron resident staff lawyers to make a judgement on the following:
1- if a faithful F3 (JV) called out a Saturday Gridiron Fart Sack on a Friday night then posted on Saturday, are you still considered a “fartsack” ?
2- If a faithful F3 tries to coverup for another faithful F3 for not posting and claims they were really sick and then you find out, it was just sniffles. Do we call them “fartsackers” or some thing else?

Attila we know your out there and we keep you in our prayers, hope to see you at the next CM

Trying to keep the captains log short and stored in the “black box ”

White Deer