Tag: GridIron

West met East at the GridIron where four of the Faithful, three from the RVA and one from Kernersville, gathered to meet a challenge that included the following:

Welcome and Disclaimer

Thang:

x25 SSHs IC
x10 8 Count BodyBuilders PanPaxC
x25 DQs IC
x25 Seal Jacks IC
x25 Leg Lifts with HTH OYO
x10 Slow Deep Squats with Knee Out Presses OYO
x10 Curtsey Lunges IC

The 300:

x25 V Ups and Jump Rope
x50 KBell Snatches (x25 R and x25 L)
x25 Merkins and Jump Rope
x50 KBell Swings (x25 R and x25 L)
x50 Air Squats and Jump Rope
x50 KBell Cleans and Presses (x25 R and x25 L)
x50 Mountain Climbers and Jump Rope

Merkin Sequence:

x10 KBell Merkins
x10 Medicine Ball Rolling Merkins
x10 Dumbell Merkins
x10 MB Rolling Merkins

Tabata Dips and raised shoulder alternating single leg hip thrusts

MB Chest Passes

KBell WWII Situps AMRAP
Seated MB Overhead Presses AMRAP

x20 KBell Halos
MB Chest Passes

x20 KBell Roundabouts
MB Back to Back Transfers

MB Rock and Roll Squats

Side Line to Side Line KBell Farmer’s Carries and Lunges, Bear Crawls and Lunges

COT:

Countarama and Numberama

Prayer concerns, spoken and unspoken.

Prayer of Thanksgiving and Supplication.

Coffeeteria at Einsteins

Moleskin:

Warm welcome (homecoming) to Epstein, formerly of RVA (Freeman grad) and now residing south of the border. Strong posting for a KBell Virgin – rookie to veteran in about 18 minutes. Epstein’s bringing back to K’Ville best regards to Jordache and others who have posted to the GridIron.

Attila found his groove with the newly introduced MB Rock and Roll Squat – so much that the Pax detected a smile that replaced the more commonly observed yawn.

Some relief from angry Johnsonville’s Q last week and his affection for running generally – we planted the Virtual ShovelFlag at the Pavillion and kept the AO tight with a 75 yard radius. White Deer appreciated the gesture so much he agreed to Q the Circus Maximus on Thursday.

The debut of the 300 was well-received and provided a good test for the Pax – repeats coming so keep your KBells in your cars. Add a MB and jump rope too.

Woe to those who go down to Egypt for help, who rely on horses, who trust in the multitude of their chariots and in the great strength of their horsemen, but do not look to the Holy One of Israel, or seek help from the LORD.

Isaiah 31:1

White Deer was slated to Q, but was forced to step out at the last minute due to illness. Jville (YHC) stepped up to Q on the fly, and this is how it went down, more or less:

COP
30x SSH (ultra slow, med, fast cadence)
25x don quiote
25x LBCs
15x merkins
25x imperial walkers transitioning to hillbillies

Mosey to sand volleyball court over by Striker Field
bear crawl the length of the sandpit
10x merkins
crab walk back
10x merkins

Mosey to grassy knoll by old schoolhouse
10min of burpees

Mosey to old schoolhouse
classic triple check

Mosey back to sand volleyball court
karaoke back and forth
bunny hop length
single leg side hop back and forth
crawlbear
10x merkins
feet first crab
10x merkins

mosey to playground
Lindsays (40s) consisting of body weight rows and crab-cakes

mosey to benches
Lindsays (40s) consisting of box jumps and Carolina drydocks. This was cut a bit short for timing.

COT with Atilla taking us out.

Moleskin:

Welcome to Rooney, who was visiting family up from the Fort in SC. Please get your brother in law from Midlo out!

Our numbers were small this morning due to vacations/sickness, but it was this a great group of strong men. Everyone worked very hard. It was an honor to lead these men.

Convergence at Batteau on Monday — 0700.

Love and enjoy your families. Have a safe and happy 4th!

Seven of the Faithful posted at the GridIron eager for the workout and the fellowship. No rain (or lighting to which Johnsonville is impervious) but ample humidity. Something like the following ensued:

Welcome and disclaimer

Thang:

x20 SSHs IC
x20 Don Quioxtes IC
x20 Imperial Walkers IC
x20 Hillbillies IC
x20 Plank Jacks IC
x20 Alabama Prom Dates IC
x20 Merkins IC
x20 Seal Jacks IC

Eight-Count Body Builders (IC Pan PAX)

Mosey to WildCat gridiron (near bleachers):

Tabata: Dips

Mosey to across WildCat gridiron (far bleachers):

Tabata: Elevated Shoulders Single Leg Hip Thrusts (alt legs)

Mosey to the Pillars and Slalom:

Pole Smokers w/ HTH OYO
Penmanship – Right leg (ALL CAPS) OYO
Penmanship – Left leg (lower case) OYO

Triple Check – Run the Pillars/Pillar seat/Pole Smokers w/ HTH

Mosey to School Back Courtyard:

Tabata: Donkey Kicks

x20 APD
x10 Grounded Shoulders Single Leg Hip Thrusts (right leg) IC
x10 Grounded Shoulders Single Leg Hip Thrusts (left leg) IC
x20 Merkins IC

Mosey back to Pillars:

x20 Pole Smokers OYO

50 yard Lunge Walk

Mosey back to parking lot

COT:

Countarama and Numberama

Face wiping

Announcements – 11 weeks to BRR

More face wiping

Lord’s Prayer under White Deer’s lead

Shirt changes before car entries

Moleskin:

Pre-game at 0645: Guarding Against The “Yeast” — Oprah Bombs, Goo, and false teachings abound. Be alert for them, guard against them, and stand firm in resisting them.

Chum’s contemplating divinity school to comprehend the difference between a debt and a trespass. Bank attorneys prefer the latter approach.

C-Dubs arrived with visions of Einstein’s in his head – good wheels on that boy as shown in the Triple Check; also demonstrated Houdini-like skills with his remarkable penetration of the Courtyard inner gate.

White Deer – back from from beach vacation and sporting enhanced pigmentation defying his F3 handle.

Chum arrived just in time for J’ville’s mini-Q of the Hillbillies and APDs – you just can’t miss that especially with J’ville’s accent and cadence calls. Self-inspired, J’ville later lead a PAX mutiny by truncating the Courtyard-based Grounded Shoulders Single Leg Hip Thrusts with premature halts.

Glad to have Mr. Roper for his virgin GridIron posting – strong repping of St. Michael’s by Mr. Roper, DK, and
C- Dubs (and YHC as father of two grads).

Coffeeteria at Einsteins – musings of Boy Scout adventures, Lowe’s ingenious marketing, long bike rides at the beach, and Brexit predominated.

Well done, men, as always. Thanks for the privilege of your friendships and encouragements.

Matthew 16:1-12

Five (5) of the faithful posted to F3Richmond’s late-Saturday workout. The weather was sunny and 70 — really — and the humidity low. It was a perfect morning. Johnsonville (YHC) planted a SF, and took Q. This is how it went down, more or less:

COP
30x slo’mo SSH (increasing cadence)
10x slo’mo merkins
20x slo’mo squats
10x slo’mo Alabama prom dates (left)
10x slo’mo Alabama prom dates (right)

Mosey up to center of track. COP
10x scapula merkins
10x 8 count deconstructed burpees (pan pax count)

Mosey onto track
2x 220m run
10x burpees
10x lt dan

2x 220m run
10x burpees
10x mt climber

2x 220m run
10x burpees
bear crawl along track about 25m

440m run
10x burpees
30x LBCs

440m run
bunny hop to center of field
reverse bunny hop to center of field
karaoke across field and back
single leg side hop 1/2 way across field
switch leg and hop the remainder

Mosey down to lower field
alternating between hash marks:
– bear crawl then lunge walk back
– crab walk then lunge walk back
– bunny hop then lunge walk back

Indian run around building and back to SF
Chiabatta dips

COT with Atilla taking us out

MOLESKIN:

We were missing some regulars today on account of summer travel. Pigskin, who is visiting again from Charlotte, filled one of the gaps. We are always grateful to have him come out! Pigskin joined YHC and Jolly Rancher for coffee.

It was tough to get Jolly Rancher out this morning, but I conscripted him into service due to the possibility of another young man showing up. I was forced to bribe him by promising to buy him whatever he asked for at Coffeeteria. He opted for a bacon, egg, and cheese on CHOCOLATE CHIP bagel. Said it was delicious, but that he needed to order a second next time.

Atilla is heading on vacation this week to his family’s lakehouse in Alabama. Thankfully YHC had the PAX push out some Alabama Prom Dates this morning. No doubt, Atilla is ready!

FlipPhone informed me that he had finally upgraded to an iPhone 3. He said he was really taken aback by the built in calculator app.

It was a pleasure to lead strong me this morning. Great job!

Jville

Seven of the faithful posted to GridIron on a late-spring morning in tropical Richmond. We had a hundred and ninety twelve percent humidity. Doner Kebab and C-Dubs planted a shovel flag. Johnsonville took the Q. The gloom went something like this …

COP near SF:
10x slow count merkins
30x ssh (10x very slow; 10x med tempo; 10x fast)
20x squats (10x very slow; 10x brisk tempo)
20x hillbillies (10x very slow; 10x brisk tempo)

Mosey to front corner of parking lot near baseball diamond.
1 -> 6 -> 1 ladder consisting of —
Do 1 burpee in parking lot; run up hill around pole near dugout; run back down to parking lot;
do 2 burpees in parking lot; run up hill around pole near dugout; run back down to parking lot … etc.

COP in parking lot:
20x don quiotes (10x very slow; 10x brisk tempo)
30x LBCs (10x very slow; 10x med tempo; 10x fast)

Mosey across gridiron to bus lane.
1 -> 6 -> 1 curb crawl

Mosey to bleachers on gridiron.
20x dips (10x very slow; 10x brisk tempo)
20x freddie merc (10x very slow; 10x brisk tempo)
10x Carolina drydocks (very slow tempo)

Mosey to 40 yard line of gridiron.
1 -> 6 -> 1 ladder consisting of —
Do 1 dolly; feet-first crab walk to the 30 yeard line;
do 2 dollies; crab walk back to 40 yard line; do 3 dollies … etc.

Mosey to front of school.
Classic triple play.

Mosey to freshly paved and striped parking lot. Each member of the pax lines up at the end of a parking space.
1 -> 6 -> 1 ladder consisting of —
Do 1 pole smoker; plank walk the length of the parking space;
do 2 pole smokers; plank walk back to the end of the parking space; do 3 pole smokers … etc.

COT. Atilla with the morning’s prayer.

Moleskin: The extremely slow-count exercises were interesting and much more difficult than I thought they would be. The PAX needed a 20 count a the end of the warmup. Carolina Drydocks turn into something that is downright sinister at a very slow tempo.

The burpee ladder was also a challenging way to kick things into a deep gloom. Not surprisingly, C-Dubs and Jolly Rancher finished far ahead of the adults. DK led the adults.

At the end of the crab walk ladder, the PAX were strewn around the gridiron like the dead and dying after the Battle of Gettysburg. YHC called an audible and replaced what was, at least on paper, to be a wall thrust / bunny hop ladder with a classic triple check. That was the right call, and the PAX was able to recover composure.

The fellowship at coffeeteria was outstanding, but the Chick-Fil-A coffee was horrific. No one was able to finish a single cup of the noxious sludge. Next week, we will try Einstein Bros. Bagels in Short Pump.

Great job GridIron Pax!

JVille

PS –
Bleeder has Q next week at #GridIron – 0700.
Come 15 minutes early (0645) for a 3rd F “Pregame” if you are interested. The topic will be “Putting out into deep water.”

A beautiful morning greeted the GridIron PAX – seven of the Faithful and three FNGs gathered this Memorial Day weekend to enthusiastically embrace the workout and enjoy the fellowship. We also set aside a few moments to reflect on those who have sacrificed so much – the armed services members who lost their lives in the service of this Nation, and the loved ones left behind to grieve profound losses.

Welcome and disclaimer

Thang:

x20 SSHs IC
x20 Seal Jacks IC
x20 Don Quioxtes IC
x20 Imperial Walkers IC
x20 Hillbillies IC (courtesy of J’Ville)
x20 Plank Jacks IC
x20 Carolina Drydocks IC
x20 Alabama Prom Dates IC

Mosey to WildCat gridiron and post to bleachers:

Dips and Carolina Dry Docks/Merkins (Split Squad PAX) – AMRAP Tibatta

Eight-Count Body Builders (Pan PAX)

Mosey to gridiron school front:

The Beast (modified) –

– Karaoke with x10 SSHs per station (x6)
– Skips with x10 Seal Jacks per station (x6) with Bear Crawls up and down hill (120 yards) and plank medley at return end zone (240 yards)
– Long Strides (not quite lunges) with x10 Arm Circles (forward up and reverse back) per station (x6) with Bear Crawls up and down hill (120 yards)
– Run with x10 Arm Circles (forward up and reverse back) per station (x6) with Bear Crawls up and down hill (120 yards) and plank medley at return end zone (240 yards)
– Run with x10 ??? per station (x6) with Bear Crawls up and down hill (120 yards) and plank medley at return end zone (240 yards)
– Long Strides (not quite lunges) with x10 Alabama Prom Dates per station (x6) with Bear Crawls up and down hill (120 yards) and planks at return end zone (240 yards)

Mosey to the Flag Pole for further reflection on Memorial Day

Circle up around Flag Pole for Superman, rinse and repeat (TClaps to Jolly Rancher and Chum Bucket for choral leads)

Mosey to school front for abbreviated Triple Check

Mosey back to parking lot

Two Minutes of Mary – leg raises and penmanship (All Caps)

COT:

Counterama and Numberama

Fun as usual with naming FNG’s, some did better than others but no suggestions so offensive to deter sophomore postings

Announcements – River Run on Monday with later start at 0700; need a Q for The Punisher on Monday and starting time determination (if not normal 0545 start) – check for BackBlasts and comments.

Strong closing prayer by Attila

Moleskin:

DK sailed into Pouncey Tract harbour accompanied by Joseph who, immediately upon his disembarkation from his motorized Pequod, proudly stated: “Call me DK Jr.” – the PAX gently reminded this precocious 7 yo that, while we admired his pre-emptive attempt to self name, he was simply FNG (emphasis on Friendly) until the PAX named him during COT. His was a strong post, and he cooperated with the PAX seeking an occasional Restrictor Plate. After numerous suggestions and after due consideration, the PAX annointed this young man (after an explanation that quadruple Hate was a really good thing) as The Chicken Whisperer in honor of his superb backyard egg collection skills. It was decided that C-Dubs was an appropriate truncation of his F3 handle and we understand he will answer to both his formal and nick-F3 names.

The PAX also welcomed FNG Jim (of the Respect generation) and his 11 yo son, FNG Eli, neighbors of YHC. YHC offered an American Dental Association approved name for FNG Jim; but the PAX seized on Ragweed for reasons that probably related more to C-Dubs’ frequent sneezing (remarkably, the sneezes actually outnumbered Atilla’s yawns) than it concerned the state of his backyard turf. Yale seemed like a natural name for FNG Eli based on his given name being the traditional nickname of the denizens of the mobster trade school in New Haven. YHC thought that Ivory and Yale were a clever pairing for a father-son team but alas the will of the PAX abides and so we welcome Ragweed and Yale to F3Nation.

Strong participation by all the PAX today – the Youth Movement (Yale, Jolly Rancher, and The Chicken Whisperer) went hard at the workout and called some counts in the Pan PAX 8Count BBers – quick learners. All three also called some down-counts during transitions – well done young leaders! And a healthy competition was observed as Yale and JR dueled throughout the Beast and turned the finishing mosey to a barn burner sprint – they reported that Chum Bucket’s first-place finish was aided by a flying squirrel that allegedly impeded the pre-teen Bolts’ finish. Protest noted and denied for lack of credible evidence – victor spoils to Chum.

In addition to his strong finish, Chum Bucket, as is his norm, glided thru the Beast and then aided JR’s rendition of the Superman theme song. Attila took the point to kick off the Beast and plans to bring at least one of his boys on the next youth rally at the GridIron. White Deer was underwhelmed by the Beast until the addition of the midway Bear Crawls – his chief complaint was focused on the purposeful small number of Merkins during today’s workout. DK demonstrated some fine form on the long strides reminding the PAX of Bad Bad Leroy Brown. J’Ville was disappointed that this morning’s recipe did not include the American Hammer, though his ego was boosted by his Clown Car chauffeur who offered glowing accounts of J’Ville’s extraordinary form at the most recent Circus Maximus.

Coffeeteria at Chick-fil-a – great fellowship that included a wide range of subject matter (including discussions at one end of the table concerning Steinback and Sci-Fi literature and movies as well as what appeared to be Rubik’s Cube successes at the other table end).

May we “highly resolve that these dead shall not have died in vain – that this nation, under God, shall have a new birth of freedom – and that government of the people, by the people, for the people, shall not perish from the earth.” – Abraham Lincoln

3 strong posted to Gridiron to play in the rain. Conditions varied between pouring and a downpour. YHC planted the shovelflag and the PAX was off:

Mosey to far shelter for COP – 25 SSH, 20 DQs, 20 LBCs, 20 Derkins, 15 Helicopter

Mosey to grass – 20 Burpees OYO

Triple Check

Mosey to bleachers for Chiabattas – Bench-kicks and DIPS – 5 sets

Mosey to road for Curb Crawls – up to 6 and then back down

Mosey to bus loop shelter – 3 PAX indian run with flutterkicks and feet 6 inches. Go all the way to front of Prison Yard.

Grab a wall for Donkey Kicks & Merkins. Start with 10 of each, jog to end of yard & back. Increase by 5 up to 30.

Mosey back to Flag for some Mary – Freddy Ms, APDs, American Hammers. COT. Dry off and proceed to coffeteria.

NMS: YHC woke up around 4 and expected to hear rain coming down but it looked clear so YHC went back to sleep assuming maybe the rain would hold off, however was awoken at 5:30 to the sounds of a downpour. YHC intended to work the PAX into the terrible conditions slowly by doing the COP in one of the shelters. However on the run over the entire field was a river so the PAX went for it with 20 burpees in the mud right off. Jville went out of his way to splash in the water as if he had on rainboots. Running during the triple check was fun for all as every step was potentially dangerous.

The Chiabattas with benchkicks were a hit, those hurt after 5 sets. Doing a 3 man indian run down the length of the bus loop was exhausting as each PAX got up & down at least 50 times. It turned out to be a flutterkick / richard kimball combo. All PAX were done in by the Donkey Kick and Merkin combos, the DKs are more fun with soaked shoes. The highlight of the beatdown was watching Earthworm tip over during the American Hammers. There was discussion as to whether it is a lack of muscle or coordination afterwards, YHC believes the latter. YHC is sure this has to be the wettest beatdown in his F3 experience, it was a pleasure to lead.

Good times coffee afterwards!

Four Starters at the GridIron this morning with a strong Double Dipper posting at 0727. The conditions were sublime and invited a workout of math-based Good Order as follows:

Thang:

The Starter:
Mosey to track for a quick x25 mix of SSHs and Seal Jacks (IC).

The Ascent:
1 440 yard Track Run
1 50 yard Bear Crawl
2 50 yard Karaokes
3 50 yard Sprints
5 Lateral Lunges and Curtseys (right side) and 5 Lateral Lunges and Curtseys (left side)
8 8-Count BodyBuilders (Pan Pax cadence)
13 Swing Lunges (alternating legs forward and backward lunges, starting right side)
21 Squat Jumps
34 Mountain Climbers

The Summit:
55 Merkins and 55 Squats
55 Merkins and 55 Squats
55 Merkins and 55 Squats

The Descent:
34 Mountain Climbers
21 Squat Jumps
13 Swing Lunges (alternating legs forward and backward lunges starting left side)
8 8-Count BodyBuilders (Pan Pax cadence)
5 Lateral Lunges and Curtseys (right side) and 5 Lateral Lunges and Curtseys (left side)
3 50 yard Sprints
2 50 yard Karaokes
1 50 yard Bear Crawl
1 440 yard Track Run

The Finisher:
25 Discus Enclosure Fence Smokers with Heels to Heaven
10 Shoulders-Elevated Single Leg (r) Hip Thrust
10 Shoulders-Elevated Single Leg (l) Hip Thrust
10 Feet-Elevated Single Leg (r) Hip Thrust
10 Feet-Elevated Single Leg (l) Hip Thrust
4 minutes of Dips Tibatta Style

COT:

Counterama and Numberama.

DK provided some further details about F3 RVA’s support at The Doorways on May 23 – DK is doing a recon next week to identify the precise needs and to determine optimal way to deploy our resources. Look for more detail to come from DK. DK also reported on the excellent F3 contributions to the youth run club under TYA’s leadership.

Positive energy and gratitude expressed for the numerous workout offerings of F3 RVA – newest addition starting Monday at 0530 – RiverRun — running, and maybe some boot camp – AO is Bettie Weaver Elementary School.

Additional enthusiastic discussion about Circus Maximus and the solid work getting done there 0530 Thursday at Godwin High School (park far left (Ridgefield Pkwy) of school at bus loop).

Prayer of thanksgiving and supplication by YHC.

Moleskin:

Welcome to Flipper who enjoyed his first posting at GridIron – we specialize in, and welcome, those who oversleep DogPile. Nice showing.

Actually, GridIron and Circus Maximus has the reigning narcoleptic – if you’re not one when you join us be advised that Attila may convert you (yawn).

Chum Bucket glided up and down the Ascent and Descent and basked at the Summit by executing flawlessly his 165 Merkins and 165 Squats – he put on a clinic.

White Deer took to his Bear Crawl on the Decent as if he were one of the bruins charging the feast at the Lambert Meadow Shelter just north of McAfee Knob on the AT. Perhaps we should rename him Baloo?

You just can’t pull anything past the perceptive DK. He swallowed the Red Pill and joined the GridIron Pax 2/3rds of the way thru the Summit. And before the Pax reached the end of the Descent DK astutely observed that we were amidst a reverse Fibonacci Sequence. Not sure there was anything elegant about the workout, but Good Order was within our grasps.

By the way, DK reports that he was under-worked at his first posting this morning because of the mutinous disruption to the DogPile beatdown (per DK, ONE 30 second break (to find lost keys) much to Swirly’s displeasure!). Time to tighten that ship, Swirly.

Coffeeteria at Chic-fil-a

1 Corinthians 16:13

Seven of the faithful posted a #GridIron last Saturday morning. Johnsonville plated a shovel flag, and WhiteDeer assumed the lead and commenced a workout along thise lines:

Stretch a rama
Walk on Toes – Walk on heels
Walk with high knees
Walk with high knees and arms

Inch Worm
Inch worm – with a merkin

mosey
COP
25x ssh
25x don quiotes
25x hillbillies
25x imperial walkers
Squats

mosey
COP for 6 minutes of Mary (flutter kicks, LBCs, Dolly, Rosalita, Freddie Mercs, American Hammers, Protractor, Alabama prom dates)

mosey
COP
elbow plank and hold
Merkins
9-count burpees in pan pax cadence

mosey to blacktop near top field
elevens with Burpees and Merkins

Mosey to pillars
25 pole smokers, 25 squats, 25 merkins, bear crawl 4 poles
rinse and repeat 4 times, finishing with 100’ bear crawl

COT

MOLESKIN:

This backblast is late because WhiteDeer had technical troubles posting. YHC (Johnsonville) jumped in to help and to get this done, but the foregoing unfortunately lacks some typical detail.

It was great having Hawaii-5-0 visit us with his dad, Don Ho — a local Richmonder. We hope that Don Ho continues to join us on Saturday mornings (and/or any of F3Richmonds other workouts).

Great job getting through WhiteDeer’s core-intensive workout!

–Jville