34 degrees and sunny at the GridIron this morning where 3 of the PAX gathered for an hour to open a week of Thanksgiving.  With the parking lot rapidly filling for Metro Youth Football playoff games, the Pax ran over to the Pillars behind Shot Pump Middle School for our own kickoff.  Here goes: COP: X25 SSHs IC, X25 IWs IC, X25 DQs IC, X25 Squats IC, X25 Mountain Climbers IC, X25 APDs IC, Superman holds w arm rotations, and X25 CDDs IC. Chop Step Slalom run to end of Pillars X25 Heels to Heaven OYO People’s Chair Mosey to…

Four of the faithful posted to #GridIron on a cool Saturday morning to take that #RedPill. Johnsonville took the Q, and this is how it went down: Mosey to grassy knoll Slaughter Starter (10 minutes of burpees) Mosey to shelter near grassy knoll 25x partner leg tosses repeat ciabatta (alternate between gorilla squats and jump squats Mosey to playground ciabatta (alternate between Russian twist and ab wheels Mosey to lower football field Line up on sideline and do merkin ladder from 20 to 1 sprinting from sideline to sideline. 220 merkins in all Climb hill between fields chibatta (single leg…

A humid morning greeted the Pax with Splinter running over from Strikers Park to join three others of the Faithful who opted for conventional GridIron parking. Here’s what ensued: Mosey to near end zone of upper GridIron for COP: 10 sets of: X10 Squats, X10 Mountain Climbers, X10 Merkins, and X10 Side Straddle Hops 20 yard Lunge Walk, 10 yard Bear Crawl, 20 yard Lunge Walk, 10 yard Bear Crawl, 20 yard Lunge Walk, 10 yard Bear Crawl, and 20 yard Lunge Walk to back of far end zone 10 sets of: X10 Squats (including some Gorilla Squats), X10 Mountain…

Five of the faithful, and one FNG met at #notoll on a crisp autumn morning to get their gloom in before All Hallows’ Eve. Johnsonville planted a shovel flag, gave a quick disclaimer, and commenced to Q. This is how it went down, more or less: ssh x25 don quiote x25 sherkins x12 imperial walkers x25 standing mountain climbers x25 Mosey to Lower Football field 11s with ab wheels and burpees (circling half the field and doing exercises on corners) Mosey to front of school triple play Mosey to center football/soccer field ascending curb crawls to 10 10 merkins oyo…

Another beautiful morning at the GridIron greeted five of the faithful and one FNG. Here’s how we kicked off a day full of activities: Parking Lot COP with disclaimer and welcome: x20 SSH IC X20 Seal Jacks IC x20 Mountain Climbers IC x20 Alabama Prom Dates IC Mosey to the upper GridIron: Four Corners Forties: Merkins and Squats x25 Partner Leg Tosses X4 120 Yard Lunge Walk x10 Burpees with Tuck Jumps OYO x20 APDs IC Four Corners: x25 PLT X5 x20 Dead Bug IC Mosey to the Pillars: Peoples Chair Slalom Run to end of Pillars Forties/Lindseys: Carolina Dry…

Three of the faithful came out to the #GridIron gloom. YHC (cheerfully) took to the Q, and this is how it went: ssh x 25, don quiote x 25, lbc x 25, imperial walkers x 20, hillbillies x 20 Mosey to track. Chiabatta — alternating single leg Alabama prom dates Dirty MacDeuce #1: 200m sprint Dirty MacDeuce #2: 200m sprint Dirty MacDeuce #3: 200m sprint Chiabatta — leg circles alternating cw and ccw Dirty MacDeuce #4: 200m sprint Dirty MacDeuce #5: 200m sprint Dirty MacDeuce #6: 200m sprint Chiabatta — bear crawl, crawlbear Dirty MacDeuce #7: 200m sprint Dirty MacDeuce…

4 faithful members of the RVA Pax and 1 Double Dipper assembled at Short Pump Middle school for a Saturday morning beat down that went something like this: THANG: Mosey to back of End Zone at Grid Iron for COP: SSH x 25, Merkin x 15, Flutter Kicks x 25, Dead Cockroach OYO x 10, Hillbillies x 25 Run easy lap around track and up the hill to high ground for 10 minutes of Burpees (8 per minute) 2 easy laps around track and down to school for Quadruple Check: Peoples Chair, Plank, Run, Donkey Kicks/Wall Walkers (repeato for total…

53 degrees, nice breezes, and a much better than expected morning greeted 4 of the Faithful who were later joined by 2 of the strong DogPilers who swallowed the DoubleDip Pill. Here’s how it went: Parking Lot COP: x25 SSH IC X25 DQs IC x25 IWs IC x25 CDDs IC x25 Reverse Mountain Climbers IC x25 APDs IC Mosey to the paved Field Events Venue on upper GridIron for COP: x25 Slow Deep Squats IC x25 Alternating Reverse Lunges IC x25 APDs IC Superman Holds Mosey to the AO high ground between upper GridIron and Pouncey Tract Road (the “High…

Five of the Faithful and posted this morning at the GridIron with Donor Kebab planting the ShovelFlag.  We were joined at halftime by two committed Double-Dippers who, after a solid beat down at DogPile, wanted some more (or, in the case of one, thirsted for the post-workout coffee fellowship).  The PAX got a reprieve from the heavy rain forecast and instead enjoyed a refreshing temperature and a light breeze.  YHC took the Q on the fly so reserve is made for errors and omissions in that which follows. THANG: Mosey to the front near side of Short Pump Middle School…

One year ago, 24 men planted a shovel flag at #GridIron, and thus planted the seed that has grown into F3Richmond.  Thirty five of the faithful, and three FNGs, returned to #GridIron this morning to celebrate the anniversary.  Although the headliner workout began at 0700, roughly half of those posted at 0600 for a double-dose of gloom in an eerie pre-dawn fog. GLOOM: 0600 Workout — Toga on Q Mosey to upper field for COP warmup: 20x SSH 15x Merkins 20x Don Quixote 20x imperial walkers Mosey to track for speed work: 100 yds 50%, 75%, and 100% x 4…