Tag: GridIron

Three of the faithful posted for the late-Saturday morning beat-down. Johnsonville planted a SF and took Q. This is how it went down, more or less:

Start near SF for COP:
25x SSH
15x Scapula Merks
25x Don Quiotes
25x Long Slow Squats

Mosey to grassy knoll near old schoolhouse.
10 minutes of burpees

Mosey to low football field directly north of the school for COP.
25x Imperial Walkers
Line up on sideline and perform elevens running laterally across field with plank dips and single leg Alabama prom dates.

Mosey behind school to pullup bars.
1 member of PAX does 20 Merkins and planks
2nd member of PAX does 10 pullups
3rd member of PAX spots
Rinse and repeat 3 times in all.

Mosey up to bus lane behind school. Perform Blimp counter-clockwise along bus lane and west on drive, including the following exercises: lunges, bear crawl, crawl bear, crab walk, backward crab walk, plank walk left, plank walk right, single leg left bunny hop, single leg right bunny hop, two leg forward bunny hop.

COT. Coffeeteria

Moleskin —

The #GridIron numbers were low, but the men were focused and strong. I am impressed by how much stronger Attila is now compared to a year ago. White deer continues to excel at upper body and core.

F3Richmond needs more participation from the far west end. Please continue to headlock men who live out that way.

We still need Qs this week for SOT and RAMM.

Great job, men! Jville

Four Pax embraced the Glorious morning in the Gloom at the GridIron, two of whom were desperate for an Rx for sustained posterior discomfort courtesy of Honey Do’s Q at Circus Maximus last Thursday. Here it is (apologies in advance for the brevity as YHC is leaving in moments for a forced march north to Exit 7 of the Jersey Tpk):

Thang:

Two x10 8 Count BBs (modified Slaughter Starter in Pan Pax Cadence) with the normal and customary inclusion of SSHs, Seal Jacks, IWs, DQs, and APDs IC.

Mosey to WildCat stands for x25 legs lifts with HTH OYO and APDs IC.

Mosey to SPMS grand entrance for Peoples Chair and x10 8 Count BB PPC.

Mosey to back of SPMS to the Pillars for the AntiVenom: 10/20s and 20/10s — 16 alternating sets of air squats and merkins intermixed with 5 sets of x25 Pole Smokers/HTH OYO, 2 sets of APDs IC, and 2 sets of x10 8 Count BBs PPC.

Completing above while moving to the end of the Pillars, the Pax then went to their sixes for 2 more sets of x25 Pole Smokers/HTH OYO and APDs IC. After x10 8 Count BBs PPC, the Pax then moseyed back to the PT parking lot.

COT:

Johnsonville picked up trash, Count-a-rama, and Name-a-rama. Prayer of thanksgiving by YHC.

Moleskin:

Lively group this morning – lots MumbleChatter in the form of faux compliance. No yawns – Attila MIA.

The workout was in White Deer’s wheelhouse; Johnsonville sweat (alot), and invoked MAD doctrine by threatening a RunFest; Cheetah’s ready for a Q – excellent participation in PPC for 8 Count BBs (would this be youngest Q ever?).

AntiVenom Totals: 200 Pole Smokers/Leg Lifts HTH, 240 air squats, 240 merkins, 100 APDs, and 60 elegant burpees in form of 8 Count BBs — recipe for recovery from Honey Do’s medieval torture of 100 yard KB lunge, 100 yard KB lunge and rotation, KBAPDs, and WWII situps and press ladder.

Coffeeteria at Chic-fil-a.

Six of the faithful posted for a late-Saturday morning workout at/near Pouncey Tract Park. White Deer took the Q and this is what went down, more or less:

COP warm up:
Walk on Toes – Walk on heels
Walk with high knees
Walk with high knees and arms
Duck Walk
Inch Worm
Inch worm – with a merkin

COP:
25x SSH
25x Don Quixottes
25x HillBillies
25x Imperial Walker
__x Squats
__x Seal Jacks

COP:
__x Flutter Kick
__x LBCs
__x Freddy Mercury
__x Dying Cockroach
__x Dolly
25x Alabama Prom Date

COP:
Long Elbow Plank
__x Pointing dog
__x Merkins
__x Tempo Merkins
__x Diamond Merkin
8 Count Burpees

Elevens with Burpees and Merkins
Elevens with Carolina Drydocks and Squats

Partner up:
25x Pole smokers
25x Partner leg tosses
Wheel Barrow

COP:
Bearcrawl ring of fire
10x Merkin ring of fire
Dips

COT

Moleskin:

WhiteDeer has been a regular attendee at #GridIron for quite some time, despite having a knee replaced less than a year ago and battling some fairly difficult complications.

WhiteDeer is stepping up to join the ranks of F3Richmond leaders. Please consider coming out to #GridIron this coming Saturday at 0700 (or later if you elect to double-dip) to support him and to offer leadership guidance and mentoring. If you don’t know WhiteDeer, this would be a great time to introduce yourself to him.

I will be helping WhiteDeer prepare, but I cannot attend on Saturday due to a family trip out of town.

Many thanks, Jville

A refreshingly cool and pleasant morning at the GridIron welcomed 4 of the PAX who gathered at the alternate Short Pump MS parking lot. There was a palpable sense of expectation of a ground and pound, so YHC called a game plan audible at kickoff as follows:

Thang:

Mosey across the WildCat football field, the freshly paved but unpainted Pouncey Tract parking lot, and the bridge to the Grassy Knoll for the 8-Count BodyBuilder — circle up and go around 3x (pan-Pax IC).

Field trip announced – recon Striker Park.

Mosey through the woods break to the front Strikers Park parking lot, down the road to the back parking lot, and across the back three soccer field side lines to the Shady Grove Road entrance.

Karaokes, high skips, backward runs, sprints, and medleys from endline to endline of the soccer fields – alternating 25x Merkins OYO and 25x Alabama Prom Dates OYO after each “run” sequence.

Mosey back to the Grassy Knoll for a repeato of the 8-County BodyBuilder — circle up and go around 3x (pan-Pax IC).

Mosey across bridge and drop before PT parking lot for 3 more rounds of 25x Merkins OYO and 25x APDs OYO.

Mosey to PT pavilion dip bottom ISOs and 4 rapid-fire 30x dips OYO.

Mosey across WildCat football field to bleachers for 25x Heels to Heaven OYO, Planks, 25x Carolina Dry Docks, 25x APDs OYO, and assorted Dead Bugs and 6 inches.

Mosey back to alternate SPMS parking lot.

COT:

Prayer first, followed by Counterama and Name-o-rama (Attila by proxy).

Moleskin:

Nice expansion of the GridIron AO today – PT Park, SPMS, and now Strikers Park (to back entrance on Shady Grove Road). Note to Double-Dippers — if you can’t find us remember Strikers Park.

YHC gladly cedes War Daddy status to White Deer – mere months matter.

Attila’s yawns amidst exercise, including 8-Counts, continue to amuse. Less amusing was his suggestion that the over-sized Striker Park retention pond was an attractive site for an aqua-style BeatDown.

Lots of youth activities today in RVA for the PAX – youth baseball (mini-Attilas) and soccer (mini-J’villes). Still brief opp for 2nd F at Chic-fil-a Coffeteria.

White Deer has the Q next week at GridIron – come on out and support White Deer’s virgin Q: serious expectations for Top Gun upper-body BeatDown by a guy who scoffs at Merkins.

Lots of great workouts before the next GridIron – consider Circus Maximus this Thursday at 0530 and bring your kettlebell. J’ville gave us a great Q at the CM launch last Thursday and we look to build on that again this week. Remember: north side of Godwin High School at the bus loop.

1 Timothy 4:8

8 RVA PAX and 1 Charlotte visitor entered the gloom, with storm clouds swirling, to gather around the Shovelflag flying perfectly in the wind.  It went down like:

COP:  30 SSH, 20 Merkins, 20 Freddy Mercurys, 25 Carolina Dry Docs, 20 Don Qs

THE THANG:

Mosey to Upper field for:  The Beast –   Rnd 1 – Burpees ,  Rnd 2 – WWII Situps, Rnd 3 – Tuckjumps, Rnd 4 Carolina Dry Docks, Rnd 5 Flutterkicks, Rnd 6 – Burpees again

Mosey to school entrance for Triple Check – Run, Elbow plank, & People’s chair

Mosey to picnic tables for: 30 Dips, 20 Step Ups each leg, 20 Derkins, Repeato x2

Mosey to center field for:  Ring of Fire – leg hold 6 inches & Rosalitas.  Finish with CDDs AMRAP.

Back to the Flag for COT, Earthworm took us out.  Prayers go out to Chum Bucket – so sorry for your loss.  All the RVA PAX is keeping you and your family in our prayers.

NM:  So the PTP parking lot is being completely re-paved, which means the PAX had to find a way to park in the school lot.  Since the next turn in does not lead to a parking lot, rather a big bus loop, the PAX had to choose to hop a 3 inch curb over to the parking lot or go all the way around to the front of the school and back down.  YHC and Jville chose the former while the rest chose the law abiding alternative.  Circle K was finally convinced after much cajoling that his Jeep Cherokee could handle hopping the curb, after which he put it into 4WL and closed his eyes while he drove over.

The rain held off for the entirety of the Beast and decided to open up during the Triple Check.  TClaps to Jolly Rancher for burning through the Burpees during the beast.  YHC borrowed the 2 rounds of Burpees during the beast from Wedding Singer’s 45MoM this week.  That was rough to bookend the beast with burpees.  The rain really opened up during the ROF, making sure the PAX was extra soaked to finish up.

Great to have Pigskin join us in the Gloom, congrats on your new addition to the family and strong work today.  Nice to see White Deer so much stronger since when he originally posted in January.  Circle K mentioned to YHC after the beatdown he was surprised at the lack of BearCrawls during this Q,  YHC wasn’t aware that is a calling card but will be sure to include those next time just for you,

Announcements:  More New AOs launching this week – W Dog on Wednesday at Dogpile & Circus Maximus on Thursday at Godwin HS.  CM at Godwin is a Kettlebell workout, BYOKB.  Rumor has it Earthworm may even post during the week at the new Godwin AO this week.

April Challenge is 5,000 Carolina Dry Docks.  Not too late to sign up!  CDD count this morning was 125.

Pleasure to lead this PAX in the gloom this AM.

Seven of the faithful posted for F3Richmond late-Saturday workout. This is how the workout went down, more or less:

Mosey to the Grassy Knoll:
Slaughter Starter (10 minutes of burpees)

Mosey to the track:
8 x 200m sprints

Mosey around the school to the pullup bars:
25x SSH (Earthworm guest Q)
30x Dolley (DK guest Q)

Jville back on Q:
15x squats
10x merkins
10x OYO pullups (with several doing TRX lat pulls as an alternative)

Bearcrawl up to bus lane (~25 yards)
Crabwalk back down to pullup bars
15x squats
10x merkins
10x OYO pullups (with several doing TRX lat pulls as an alternative)

Plank walk 1/2 way around raised barrier surrounding pullup bar.
Plank walk the other direction to start
15x squats
10x merkins

Mosey to rear softball field.
10x Richard Kimble OYO in outfield

Endurance competition #1:
Line up on foul ball line along right field wall.
Bear crawl along wall as far as you can without faltering or resting.

Endurance competition #2:
Line up on foul ball line along left field wall.
Crab walk feet first along wall as far as you can without faltering or resting.

Moleskin:

The weather was chilly, and a brisk wind made things worse.

The #GridIron PAX is not accustomed to running, and the 200m brought out a few threats of mutiny. During the 7th 200m repeat, Earthworm surged ahead of DK of YHC for 40 glorious yards of high intensity sprinting. DK and YHC knew from past experiences that the surge would be fleeting, and we passed Earthworm about 3/4 of the way to the finish line as he slowed to nearly a walk.

At the end of the workout, we held an endurance competition to see who could bear crawl and crab walk the farthest. DK was the bear crawl endurance champ, crawling the entire length of the softball field wall. YHC was the crab walk champ, crab walking the entire length of the softball field wall in the other direction. Although we rarely compete like that at F3, I think everyone enjoyed it.

Calendar:
– New AO at Mills Godwin HS starting at 0530 Thursday April 7. AO will be a (mostly) dedicated kettlebell / blockparty workout. Bring a kettlebell and block each week unless you are instructed otherwise.

– MM running club starting Monday 4/4 330 pm to 430 PM. See #45MOM backblasts for more info.

– BRR coming up in September. Sign up with TYA. I believe there are still slots with the 12 man team.

– American Society for Suicide Prevention golf tournament is coming up in April (or May) Ask Fudd for details. Two F3 foursomes already signed up.

Prayers for Chum Bucket’s family. Galatians 6:2.

FEBA! Jville

Four of the PAX met in the rising sun and crisp breeze – fantastic workout visibility and weather. And ideal weather for the boys’ rugby tournament on several of the gridirons to complement the Jefferson Cup girls’ soccer tournament next door at Strikers’ Park. A fair bit of rugby prep activity did not distract the PAX – here’s how it went after a short walk to the Grassy Knoll:

Thang:

Slaughter Starter on the Grassy Knoll – two minutes of Burpees AMRAP

x25 Seal Jacks IC and Wall Chair against the Olde Schoolhouse

Mosey to front gridiron with x25 DQs IC and x25 IWs IC on the way

x8 endzone to endzone runs – four sets of X25 PLTs and four sets of x25 Air Squats/x25 Merkins OYO

Mosey towards Pillars with x25 Seal Jacks IC and x25 IWs IC on the way

Partner up with a Pillar and four sets of x25 Air Squats, x25 Merkins, x25 Pole Smokers HTH OYO

x25 SSHs IC

Mosey to parking lot picnic table pavilion – Dips Tabata style

COT:

Further discussion about planning a West End Thursday morning workout, likely at Godwin HS.

J’ville closed us out in prayer with heartfelt gratitude for our families.

Moleskin:

The PAX have re-committed to kicking off the GridIron at the Grassy Knoll with Burpees. It seems the Slaughter Starter (2 minute AMRAP variety) may be preferred to the 10 for 10 approach though it was disconcerting to some that the customary warm-up prelude was dispatched — check the lexicon, gentlemen.

Very little Mumble Chatter with the exception of some early mud slinging by Atilla and White Deer concerning the length of J’ville’s running shorts. J’ville deflected the criticism, and may be contemplating a loincloth now that we’re on the eve of the Spring Equinox.

Coffeeteria at Chic-fil-a — this venue appears to be a suitable replacement to the Daily Grind for some solid 2d F, and service rendered with pleasure to boot.

Titus 1:7-9

Six of the Faithful and one FNG posted on a very comfortable morning at #GridIron, F3Richmond’s late-morning Saturday workout. Johnsonville planted a VSF and took the Q. This is how it went down, more or less:

COP in parking lot: 25x ssh, 25x Don Quiotes, 20x slow squats, 25x imperial walkers

Mosey to volleyball court for COP: 25x Rosalitas, 15x merkins, 25x hillbillies

Mosey to grassy knoll by old schoolhouse: 10 minutes of burpees

Mosey to upper field near school entrance (above track) for a Beast, including the following:
– 6×6 Carolina dry docks
– 6×6 LBCs (doubles)
– 6×6 var. on Turkish get-ups (drop with elbows on the ground, roll over, get up without hands)
– 6×6 squats
– 6×6 Alabama prom dates
– 6×6 merkins

Mosey down to football field within the track. Chiabatta bear-crawls / crawl-bears

Mosey to bleachers. Finish with OYO dips.

Announcements. COT

Moleskin — Welcome FNG Novacaine. Novacaine is originally from Charlotte, but his posted not knowing anyone in F3Richond due to the urging of friends in Columbia, SC. Novacaine is a fit guy, and we hope that he found the workout sufficiently challenging. Because we had to bolt right after the workout to get to a church cleanup, I did not get Novacaine’s contact info. PLEASE GET THAT FROM HIM IF/WHEN HE POSTS AGAIN SO WE CAN GET HIM A WEB SITE LOGIN!

White Deer has been on injured reserve for 3 weeks or so due to a medical procedure. We are glad to have him back. He was surprisingly strong after laying off for 3 weeks.

We revisited the grassy knoll for the first time in many months. Last summmer at #gridiron, we used the grassy knoll for 10 minutes of burpees almost every week. We fell out of that routine for a while, but the weather is warming and it feels like a good time to bring the grassy knoll out back into use.

Jolly Rancher seemed to handle the bear-crawls / crawl-bears very well. During that Chiabatta, however, White Deer started yelling at Jolly Rancher and trying to catch him. I am not sure if he succeeded or not, but the commotion did make for inspiring fun.

There are discussions about the feasibility of a new Thursday 0530 workout in the west end (Mills Godwin). We have 2 committed to the Q rotation during the expansion period, and we are looking for 1-2 more to commit to the rotation. Please contact me (flbiggs@kbbplc.com) with your candid thoughts on the possible expansion (whether pro or con).

Have a great week F3Richmond. Johnsonville

11 PAX and 1 FNG braved a chilly morning for a GridIron beatdown. It went something like this:

THANG

COP: 25 SSH, 20 Crab Cakes, 12 Merkins, 20 Copperhead Squats, 20 Imperial Walkers

Mosey to Soccer field. Partner up.

Dora 1-2-3: Team performs 100 merkins, 200 lbc, 300 squats while partner runs to base of hill, bear crawl up, 2 burpees @ top and run back to partner

Mosey long circle around to front of school.

Triple Check: people’s chair, plank, run to cone and back

Mosey to bus loop.

Modified Blimp: 50 lung strides, 25 crawl bear, 20 right side bear crawl on curb, 20 left side bear crawl on curb, 25 bear crawl, 35 duck walk strides, 5 burpee broad jumps

Mosey to poles. 50 pole smokers OYO

Mosey to back of school

COP: 25 LBCs, 25 Hello Dolly, 20 Box Cutters, 12 American Hammers

Mosey to side field

2 Rounds of the Beast: 1) Merkins & 2) Mountain Climbers

Mosey back to Flag

COT – Earthworm took us out

MOLESKIN

Welcome to FNG Junkyard. He’s only been on the F3 contact list since F3 launched in Richmond. Impressive showing on your first day!

300 squats in a Dora 1-2-3 are no joke.

TClaps to Rosie & Splinter for double dipping during your Corporate Challenge…and for leading the Blimp and Beast.

TClaps to the GridIron PAX for higher numbers than DogPile. Respect to All!

Johnsonville was holding Jolly Rancher back in anticipation of 2 soccer games later in the day…hope he conserved his energy!

Earthworm refuses to give his business to Starbucks. YHC would love to hear more. Get up on that soapbox!

Announcements:

HDHH next Wed in Mechanicsville – see Lab Rat