Tag: GridIron

Six of the faithful posted at Gridiron on a relatively cool, late-summer morning. Johnsonville planted a VSF and took the Q. This is how it went down, more or less.

Warmup with 50x SSH, merkins, don quiotes, mountain climbers, etc.

Mosey to far side of parking area and get right down to business with curb crawls up to 5 merks and back down. Dreamliner rocked these…

Mosey around football fields (as they filled up with kids, parents, cheer leaders, etc.) to grassy area near school.
COP crab cakes
COP box cutters.

Mosey onto soccer field in front of school.
ciabatta crab walk alternating between feet first and back first.

COP single leg Alabama prom dates
COP LBCs
Mosey around soccer field OYO

Mosey behind school.
ciabatta plank walks along bus road curb (alternating direction).

Mosey to pullup bars.
2-3 rounds of 10x pullups OYO

Mosey in front of school
merkin countdown (9 wide grip, 8 regular, 7 diamond, 6 wide, 5 regular, 4 diamond, 3 wide, 2 regular, 1 diamond)

Triple Play (classic)

Mary

Mosey back to VSF, stopping to honor the flag as the football PA played “The Star Spangled Banner.”

COT with Atilla taking us out.

Moleskin —

This is the best time of year at GridIron because the football games generate much fanfare and activity. “The Star Spangled Banner” was timed perfectly at the end of our workout, and the version played was beautiful. It gave us a chance to stop moving, to reflect, and to honor our flag.

Earthworm remains out and is missed. White deer pulled something in his back trying to catch YHC in the plank walk. I am grateful for a bit of competition, but we need to keep the war daddies healthy….

Atilla continues to get faster and stronger. He has come a long way over the last year.

Night crawler posted to his third workout at F3Richmond. He made it through 1/3 of the first one and 2/3 of the second. Night crawler started and finished this one with us and joined us for coffeeteria.

We were very happy to have PaperBoy join us for the first time. He is a west ender, and we hope PaperBoy becomes are regular a GridIron and/or other F3Richmond workouts.

We were also happy to have Dremliner back. Dreamliner hails from Suffolk, and has driven 2 weeks in a row to join us at GridIron. That is a great and amazing thing, especially since I have trouble getting guys from my neighborhood out. AND… Dreamliner volunteered to Q at GridIron next Saturday.

Admittedly, Dreamliner has an ulterior motive. He wants to launch an F3 group in Hampton this fall. We have tentatively set an October 15 start date for F3Tidwater (or F3EasternVirginia, or whatever it will become). This will require F3Richmond support for 4 or more weeks, and I will be talking this up as soon as BRR is over. Please step up help with these efforts. I would like to get at least 1 carload down for 4-5 weeks.

Have a great Labor Day!

Jville

The Glory of Creation was on full display on the drive to the GridIron this morning – no gloom, just the wonderment of a sublime tangerine sun welcomed a strong 8. One of the Faithful posted from Suffolk, having been transplanted from Charleston and the rigors F3SC, eager to partake in all that is F3RVA! The prior clarion call for KettleBells, Medicine Balls, and Jump Ropes was heeded. With no postings by the Quad-Hate progeny, YHC scuttled the diversionary Pokemon inspired gambit designed to introduce basic orienteering (and keep the young men safely occupied away from the perils of the KB squared circle) and converted same to individual interstitial recovery missions. Circus Maximus (and lost and found) at the GridIron went something like this:

The Thang:

EMOM 10:

Group A:
X5 – X10 KB American Swings
X5 – X10 KB Squat and High Pulls
X5 – X10 KB Squat and Presses

Group B:
X20 Merkins

Alternating groups Rinse and Repeat for full EMOM 10 – 5 sets of each of 2 groups on alternating minutes.

The PAX do alternating planks as Seymour runs a recovery mission to retrieve Pokemon at Control Point Alpha.

EMOM 10:

Group A:
X5 – X10 KB Right Arm Rack Left Lunge
X5 – X10 KB Left Arm Rack Right Lunge
X10 KB Triceps Presses

Group B:
Jump Rope (some virtual)

Alternating groups Rinse and Repeat for full EMOM 10.

The PAX do Supermans (cruising, stream-lined, and flaps down styles all in honor of DreamLiner, and under the choral direction of Attila) as Johnsonville runs a recovery mission to retrieve Pokemons at Control Points Bravo and Charlie.

The 200:

X25 Pole Smokers
X25 KB Right Snatches
X25 CDDs and Pole Smokers
X25 KB Left Snatches
X25 Pole Smokers
X25 KB Right Swings
X25 CDDs and Pole Smokers
X25 KB Left Swings

The PAX do CDDs (under the direction of White Deer) as FlipPhone runs a recovery mission to retrieve Pokemons at Control Points Delta and Echo.

EMOM 10:

Group A:
X7 – X10 KB Halos Clockwise
X10 KB Tricep Presses
X7 – X10 KB Halo Counter-Clockwise

Group B:
Medicine Ball Chest Pass
Medicine Ball Rock and Rolls

Alternating groups Rinse and Repeat for full EMOM 10.

The PAX do alternating planks as Attila runs the final recovery mission to retrieve Pokemon at Control Point Foxtrot.

COT:

Counterama and Namearama

Announcements: GridIron continues strong at Pouncey Tract and we will ABSOLUTELY meet Saturday September 10 as we eagerly await news of the F3RVA brothers who are poised to slay the BRR!! For the non-BRRers, White Deer is picking up the Q at CM on September 8 – if you haven’t tried CM consider doing same. Borrow or buy a KB and bring it with you Thursdays 0530 at north side of Godwin HS at the bus loop. But beware, WhiteDeer is a killer.

YHC closed us with prayer of thanksgiving and expression and gratitude and supplication for unspoken needs.

Moleskin:

Great to have Seymour join us this am – late sleepers to the DogPile are one of our specialties. Especially those who bring relentless pugilist-style rope skipping skills and who scoffed at Sully’s Medicine Ball Rock and Roll numbers. Well done, strong strong showing, and terrific fellowship with you this morning.

Speaking of strong showings, DreamLiner did F3SC-Charleston proud this morning. Once the PAX recovered from their envy of a guy with a really cool car, we managed to observe the seemingly effortless assault by DreamLiner on this morning prescription. Gentlemen – this double hatee can bring it and he is all in concerning F3 Tidewater/Hampton Roads. Much of the Coffeeteria involved not so subtle undertakings by Johnsonville to test DreamLiner’s ride – speculation is rampant that J’ville is putting a spoiler on his late model Camry.

NightCrawler posted for his sophomore GridIron and we are grateful to have him and inspired by his output. I looked at WhiteDeer’s BB from last week’s GridIron and a lesser man would have bailed out for a second showing. Not NightCrawler, though, who clearly was comfortable with the 1000 ways to move a KB.

The regulars were their regular selves, workman-like efforts, strong desire to get stronger, and even stronger desire to make the men around them better. WhiteDeer is slowly yet firmly moving into the role of MumbleChatterer-in-Chief, he misses very little, and and has enough creativity to bring levity to our foilables, all while delighting in his own state of Methuselah. The PAX noticed WhiteDeer’s reticence to be tasked to one of the Pokemon recovery missions, gladly leaving the job to the more fleet-footed PAX. FlipPhone, of course, ran and executed his mission exceedingly well, though he at first balked at the diamond-based coordinates to exfil the Pokemons at his Control Points Delta and Echo (where’s the left field foul pole?). Same with Johnsonville whose soccer-centric world view was worsened by the additional distraction of vehicular envy. But not Attila – a real baseball man who swooped in on the hot corner and delivered his Pokeman safely back to the virtual ShovelFlag, after 55 minutes of adding considerable reps to the Q’s suggested EMOM ranges.

The aborted Pokemon plan involved actual vintage playing cards left behind by YHC’s adult children (both older than DreamLiner – ouch!). Talk at Coffeeteria about another kid convergence at GridIron involving Pokemon card seeking and other activities (with eyes off electronics and no more headstands except for Flipper) designed to challenge our kids minds, body, and spirits. Stay tuned and please feel free to step up – room for more than a single Q here.

Genesis 1:1

5 grid iron strong this morning – Welcome Night Crawler from Raleigh, his job has transferred him to the Richmond area and he’s lives close to the Grid Iron so we look forward to seeing him back on Saturday mornings.

COP: SSH, Don Quixote’s, Johnsonville Hillbillies

Deck of Death – Decided to use new phone app RipDeck to officiate the workout. I figured a deck of cards wouldn’t work well with work gloves and the morning dew.

200 Prom Dates (2) x face card

200 Merkins (2) x face card

100 Burpees (1) x face card

200 Squats (2) x face card

2-50-yard bear crawls (Joker)

Additional

25 pole smokers

25 dips

MOLESKIN:

Remember Johnsonville and Flip Phone – “cards are generated at random”

Last card generated – 13 Burpees –

Johnsonville Comment – “One of my top 3 hardest workouts” … War Daddy White Deer – Johnsonville = 7 years ! – Still going strong…

Night Crawler – Welcome back to F3 and the Grid Iron, hope to see you next week. Give that shoulder muscle some heat and cold. We won’t bring up the “Hurl” comment.

As the workout concluded on Jolly Ranchers “Amen”, we noticed several Tuckahoe Tomahawks dads unloading their sons football gear and they were looking in our direction so we took the opportunity to welcome and invite several men to next week’s Gridiron. One father with a sincere response, “I’ve been looking for a push and I really need to do this, I will be here next week”.

This connection with the dads could be HUGE…

White Deer

Fourteen of the faithful and 4 FNGs posted at #NoToll on a bistering Saturday morning. Johnsonville (YHC) planted a shovel flag in a parking lot divider, and took Q. This is how it went down, more or less:

COP near SF
25x SSH
25x Don Quiote
25x imperial walkers -> hillbillies

Mosey around parking lot for COP adjacent to beach volleyball courts
10x merkins
25x bicycles
25x squats

Mosey over to small hill near baseball diamond
Elevens consisting of merkins at the bottom, and Lt. Dans at the hilltop

Mosey to end zone of nearest gridiron for COP
25x LBC
24x single leg Alabama Prom Dates (switching legs halfway)

Mosey to middle of field for COP
chiabatta (bunny hops and crab cakes)
10x Richard Kimble OYO

Mosey to school entrance for classic 3-play sequence

Mosey gridiron in front of the school for F3-style frisbee football (with kids calling the exercises), which included a number of OYO exercises including 10x burpees, 10x reverse crunches, etc.

COP at midfield
25x LBCs
25x box cutters

COP (Atilla)
Coffeeteria

MOLESKIN:

It was great to have so many strong men and so many strong kids come out. YHC had a game plan for this workout, but that went out the window with these numbers. What a great problem to have!

The heat and humidity at 0700 was brutal. YHC began sweating profusely right for the start and quickly became water-logged.

The elevens followed by a tough chiabatta brought on deep gloom, and I thought we were going to lose some folks. But, the PAX stayed strong.

Mighty Mouse has quite a competitive streak (definitely Lab Rat’s 2.0). YHC barely edged her out at the end of the 2nd three-play run. She did not like that a bit, and came out of the blocks on the third set like Usain Bolt. There was not even a prayer of chasing her down.

YHC reflected on names a bit more after the workout, and decided to change Ahab’s name to Mariner. It is thus so.

Prayers to Toga’s dad and family. Isaiah 33:2

Johnsonville

Four GridIron regulars, including our good friend PigSkin from F3 Charlotte, gathered at the appointed time for a workout that went, sort of, like the following:

Thang:

x25 SSHs IC
x25 IWs IC

EMOM 10 (PAX together):
x20 Merkins (odd minutes)
x20 Pole Smokers (even minutes)

Partnered up for KB Farmer’s Carry and Mosey to Pillars Bus Loop

EMOM 10 (PAX split squads):
x3 – x5 Burpees and x20 CDDs
Mosey to bars for x5 Elbows to Knees

x25 KB Pullover and Press
x25 APDs
x25 KB Pullover and Press
x25 APDs

Partnered back up for Farmer’s Carry and Mosey to Pavilion

True Grid:
x1 Burpee
x10 Step Ups
x2 Burpees
x20 KB American Swings/x20 Air Squats
x3 Burpees
x30 Alternating Lunges
x4 Burpees

Mary
x25 APDs
x10 WWII Sit-ups with KB Press
x25 Ab exercise of choice

Random KB exercises, including Halos and Snatches

COT:

Counterama and Namearama.

Announcements, including Convergence at DogPile at 0700 next Saturday followed by Grow School; Atilla will try to “cover Q” the GridIron.

Travel blessings for PigSkin as he heads home today and for J’Ville on his epic Odyssey; expressions of ongoing concern for White Deer as he recovers and for Toga’s father and those who minister to him; and unspoken needs and concerns.

Prayer by YHC.

Moleskin:

Usually the Cricketeers look strangely upon the PAX as we do our Thang once we approach the diamonds located at the back of the school. A new addition, today, were the Volleyballers posting for some early beach-style play. The big surprise, though, was that the Volleyballers swelled in numbers from about 10 at 0655 to 50+ when the PAX arrived back at the Pavilion for the True Grid and Mary. We need to re-double our EHing on this group – clearly Top Five EH Excuse No. 3 is not an issue here; choice of footwear may be.

Strong efforts by the Pax today – sweat stain replicas of F3 marks were observed in several of the PAX deadpools. The KB Farmer’s Carries were a welcome wrinkle to the moseying.

Coffeeteria of two this morning – small numbers, big fellowship.

Psalm 116

Five of the Faithful posted at the GridIron this morning for a return of the Fibonacci Sequence. Here it is:

Thang:

The Starter:

Mosey to field event venue inside the track for X20 mix of SSHs, DQs, and IWs (IC) and a quick DIY stretch.

The Ascent:
X1 440 yard Track Run
X1 50 yard Bear Crawl
X2 50 yard Karaokes
X3 50 yard Sprints
X5 Lateral Lunges and Curtseys (right side) and 5 Lateral Lunges and Curtseys (left side)
X8 8-Count BodyBuilders (Pan Pax cadence)
X13 Swing Lunges (alternating legs forward and backward lunges, starting right side)
X21 Squat Jumps
X34 Mountain Climbers

The Summit:
X55 Merkins, X55 APDs, and X55 Box Cutters in 5 sets of 11s

The Descent:
X34 Mountain Climbers
X21 Squat Jumps
X13 Swing Lunges (alternating legs forward and backward lunges starting left side)
X8 8-Count BodyBuilders (Pan Pax cadence)
X5 Lateral Lunges and Curtseys (right side) and 5 Lateral Lunges and Curtseys (left side)
X3 50 yard Sprints
X2 50 yard Karaokes
X1 50 yard Bear Crawl
X1 440 yard Track Run

The Finisher:
X25 PLTs rinse and repeat
X20 GridIron Goal Post Cross Bar Jumps

COT:

Counterama and Numberama.

Announcements – (1) Convergence at DogPile at 0700 in two weeks (August 6). Double Dip option at 0600. Grow School following Convergence; (2) Need for “cover” Q at GridIron for August 6 – post at GridIron at 0655 in case of unexpected FNG posting; if no shows head to DogPile Convergence at 0701; and (3) Chum Bucket has under consideration a possible change to The Punisher’s start time to 0600 (but for now The Punisher will commence at normal start time of 0530 — stay tuned).

Unspoken prayer concerns.

Prayer of gratitude offered by YHC.

Moleskin:

Great to have Flipper back to the GridIron for his second posting in the West End – it appears that the first and last time we did the Sequence was at Flipper’s inaugural GridIron post. Sorry for the repeat, but we enjoyed your strong showing. Also, YHC appreciates the complimentary hand a wrist adjustment!

Also great to have Cecil back for a strong follow up to his Kotter last week – strong work today.

Chum Bucket graciously allowed for rounding on the Box Cutters, though his execution of same paid homage to sharp right angles. Clinical precision.

Attila rescued YHC during the back end of the Descent by seizing the Q and leading the Pax to the finish. Well done Attila, and thanks. Small ball Qism is welcome – you’re between second and third base and heading home!

Coffeeteria at Einsteins

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

Philippians 4:8 (NIV)