Tag: GridIron

Five of the PAX, including a DoubleDipper, gathered at the GridIron in the rainy and refreshingly cool Gloom.  In light of the recent F3 RVA emphasis on running it seemed appropriate to audible to a ground and pound. So the PAX hit the dirt as follows:

The Thang:

COP (1st half):  Five six minute sets of x10 Burpees, Merkin ISOs with intervening regular and side planks, and core medleys (eg. x25 Dead Bugs, x50 LBCs, x25 Dead Bugs Erectus, x25 Alabama Prom Dates, etc.) with some random slow deep squats, deep squat ISOs, and Downward Dog based stretches adding flavor to the playbook.

Mosey over to Pillars for x25 SSHs, x25 Don Quixotes, and x25 Partner Leg Tosses.

COP (2nd half): Four six minute sets of x10 Burpees, Merkin ISOs with intervening regular and side planks, and core medleys (eg. x25 Dead Bugs, x50 LBCs, x25 Rosalitas, Protractor Penmanship, x25 Alabama Prom Dates, etc.) with some random x25 Carolina Dry Docks, Carolina Dry Dock ISO, Dips and Dips ISO, and Al Gores adding some change of pace to the ground game.

Lunge Walk and then mosey back to parking lot

COP (OT):  x5 Burpees – “wave” style; Merkin ISO finale

COT:

Announcements – (1) Earthworm and Johnsonville out of town August 1 – GridIron will need a Q that day; (2) F3 RVA celebrates its 1 year anniversary on September 20, 2015 – GridIron calling for convergence on September 19 at Pouncey Tract – all Pax posting challenge (and perfect “bring an FNG” time)!

Prayer concerns – spoken – father and family, friend, and coach – and unspoken.

BOM – collaborative prayer – the Pax expressed gratitude and thanksgiving, and appealed to the Great Physician for healing and peace amidst the storms.

Moleskin:  A fair bit of blood and saliva DNA was deposited at the 63 minute GirdIron this morning.  Certain of the PAX – those suffering from sensitive knee skin syndrome – prefer grass over asphalt – suggestion: man up or next time bring cushioned knee pads.

Unlike the grass-loving J’Ville and Loose Goose, Lugnut expressed ambivalence on the turf versus tarmac issue; he did confess, though, to enjoying the restfulness of moseys and runs.  YHC prefers slow countdowns.

Who didn’t achieve a quiver on the Merkin ISOs?  Just a little?  And was J’ville the only one who marked his ISO hold with a puddle of drool?  Loose Goose would know as he demonstrated exemplary form in his holds at the Merkin bottom – chin up and NSA eyes on (Conspiracy would be proud).

Brain Tumor Q’d the DogPile beat down that reportedly included a Merkin smokefest – he was primed for the Merkins ISOs after dashing over to double dip at GridIron for the 2nd Half.  TClaps!

Two of the PAX enjoined the 2ndF at the Daily Grind – probably planned a run-centric beat down under J’ville’s Q next Saturday.

Philippians 4:8

 

Five of the faithful posted for a 4th of July boot-camp, two of which arrived somewhat late after posting at #dogpile.  Jville took the Q, and this is how the celebration went down:

ssh x 25
merk x 15
don quixote x 25
hillbillies x 25
merk x 15
standing mountain climbers x 25

Mosey to Grassy Knoll
10 minues of burpees

Mosey to Old Schoolhouse
triple play wall sit / plank / run (2 sets)

Earthworm took the Q

lunge walk to pavilion
Al Gore against tree-like pillers
partner Leg Toss x 25 (2 sets)
tabata (3 min) dips
partner Leg Toss x 25 (2 sets)
Al Gore against tree-like pillers

Mosey to playground
pullups for 30 seconds (2 sets)

Mosey to parking lot for 8 minutes of Mary, including:
LBC x 25
Dolly x 25
Rosalita x 25
Alabama Prom Date x 25
protractor / run alphabet
ham glute walks
Freddy Merc x 25
LBC x 25

We were glad to have the double dippers, especially since the F3 Richmond numbers are down on account of holiday and midsummer vacations.

Groh had just returned the evening before from a trip to Alabama, and he stated that he would rather do burpees for 1 hour than get stuck in traffic again on I-85.

Bleeder was really just passing through RVA temporarily between a 2 week ski vacation in Austria and a dude ranch in Colorado.

Chum Bucket was about to depart for a vacation to Ocracoke Island and boasted that he had been training all year and was not about to let a dozen or so shark attacks keep him out of the ocean.

Thanks for posting guys and enjoy your vacations!

— Jville

 

 

 

Two of the Faithful and one FNG posted this morning at the GridIron with Donor Kebab planting the ShovelFlag.  Spirits were high as the PAX were treated to a pleasant temperature, a light rain, and a spongy turf.  Weather postponing the cricketers’ match was just right for the PAX.

THANG:

Mosey to and around the far side of Short Pump Middle School to the Pillars.

Triangulate for X25 SSHs, X25 Don Quixotes, and Downward Dog to Half Crab stretches.

Ground and Pound at the Pillars:

Nine sets of chest/arms (assortment of Merkins, Carolina Dry Docks, and Dips X25 per), legs (assortment of Deep Squats, Lunges, and IW Squats X25 per, and Peoples Chairs and Al Gores), and core (Rosalitas, Dollies, LBCs, Flutter Kicks, and Freddy Mercurys X25 per, Protactor Penmanship and Box Cutters, and Glute Ham Walks) interspersed with some planks to Downward Dogs, two sets of X10 Burpees, and a set of X25 Partner Leg Tosses.

Pillar Slalom to end of Pillars followed by quick X25 SSHs and 75 yard lunge walk

Mosey back to Parking Lot Pavillion for 90 seconds of Dips Tabata style.

COT:

Quick count and naming of the FNG followed by announcements, including mention of need for F3 Richmond IT to be coordinated with SuperMan – talk to Loose Goose for more information and explanation of need.  Prayer requests were solicited and concerns shared.  Closing prayer of gratitude and thanksgiving.

Moleskin:

Welcome to Cabbage Patch from Philly’s Main Line in RVA visiting his brother-in-law DK and family – strong first posting in the Gloom.  Real glad to have DK and Cabbage Patch post – YHC, knowing that other GridIron regulars were expected absentees – anticipated a possible “dancing with himself” and a BackBlast involving a doppelganger.  DK demonstrated consistently fine Merkin form throughout the Ground and Pound – impressive.  Even less running (virtually none) than usual under YHC’s Q – a strained TFL on right hip limited the running.  Relief knowing that Johnsonville’s “forced march” north to “somewhere in Pennsylvania” was “only” Stroudsburg, not Scranton or Erie.  All direct routes between the NE and RVA are through NOVA (“navigating Scylla and Charybdis”); J’Ville reports he is returning home via the route of the Scotch-Irish down the Shenandoah Valley.  FEBA!

1 Corinthians 16:13

 

Six strong at the GridIron, three sporting red shirts and three sporting black shirts (one of which was apparently well-worn if not a bit tight); all eager to get stronger with the “encouragement” of the PAX.

THANG:

Mosey to the Track and post up on the Field Events venue for:

X25 SSHs, X25 Imperial Walkers, X25 Deep Squats, and X25 Don Quixotes.

COP:

Mosey across Track and up to Higher Ground between Track and Pouncey Tract Road for:

10 Minutes of Burpees followed by

“experimental” Downward Dog to Half Crab stretch and Glute-Ham Walks

Mosey back to Track for:

100 yards of lunges, butt kicks, etc.

100 yard sprint, 20 count recover, and 100 yard sprint.

Walking 30 count and 220 yard single file J’Ville “less than a sprint”

Hand-off to Loose Goose

Mosey to Center Field outside the fence of the front Diamond for:

Lt. Dans – partner up in three pairs (one red short and one black shirt per pair) – one man runs up the hill for one Deep Squat at top and four Alternating Lunges and then runs back down while partner holds an Al Gore pose at bottom of hill and then switch – rinse and repeat X4 with alternating back pedal runs up the hill.

Mosey to front of Short Pump Middle School for:

Triple Check – two teams of three PAX each for Peoples Chair, Plank, and Runs X2

Mosey to portable stands on edge of Lower GridIron with “optional” diversion/refreshment through the activated irrigation system for:

Four minutes of Dips Tabata style

Mosey to middle of Lower GridIron for:

Four Minutes of Mary

Mosey back to Parking Lot and belatedly planted ShovelFlag.

COT:
The usual with count, names, and announcements.  Discussion ensued concerning growing the Third F and building on the 8 week PreGame lessons of Old Testament leadership.  Loose Goose, inspired by his recent F3 posting at an AO in SC, invited prayer requests and the PAX responded enthusiastically.  We concluded with a prayer expressing both our spoken and unspoken concerns, knowing with confidence that amidst the storms of life, the sanctuary offered by the Almighty is inviolable.  Coffee at the Daily Grind followed.

Moleskin:

Last week’s FNG, Flip Phone, showed the PAX that he’s more than an accomplished hiker with a strong sophomore posting today.  Always glad to have Chum Bucket with us even if the GridIron is his SafeHarbor for an awakening too late for the DogPile.  Turning 40 has been good for Groh – stronger and faster every week.  Loose Goose enjoyed his Homecoming at the GridIron and provided his steady leadership with his second half Q.  Johnsonville received some BroLove from one of the red shirters who noted his upper torso growth on fine display in his new snug fitting MudGear F3 GridIron shirt.  No major hiccups in Earthworm’s first half Q though his second half performance was compromised by a right hiker’s hip malfunction and a genuine concern for his law partner, J’Ville, whose M has tasked him to transport his budding Olga Korbut to a skills camp “somewhere in Pennsylvania.”  There was consensus that Harrisburg and back in a day was easily done – certainly a whole lot less daunting than a Scranton (or Erie) round trip.  FEBA!

Psalm 4:8

Five (5) of the faithful and one FNG (FlipPhone) gathered on a humid Saturday morning to embrace sweltering gloom.  Bleeder planted a meticulously-crafted Woodfin® shovel flag after having attended half of #DogPile, and Johnsonvill took over the Q.  The workout went like this —

THANG:

35x SSH
25x Merkins
25x Standing Mountainclimbers
10x Burpees OYO

Mosey to Grassy Knoll
25x Imperial Walkers
25x Merkins OYO
20x Jump Squats OYO
10x Burpees OYO

Mosey to Track
People’s Chair (tree sits)
2x 200m run
5x Bear Crawl Up/Down hill
25x Partner Leg Push x 2 sets
25x Incline Merkins
25x Decline Merkins
10x Burpees OYO
2x 200m run

End at Front Entrance of Short Pump MS
People’s Chair
25x Merkins
Protractor

Mosey to Center of Bus Loop in Back of MS
Bear Crawl in Single File Line Indian Run Style (someone please name this)

Mosey to Pull-up Bar
10x pull-ups x 3 sets
25x Flutter Kicks
25x Alabama Prom Dates

Mosey to SF
COT

MOLESKIN:

Johnsonville, having recognized superior F3 potential, has been headlocking FlipPhone for the better part of a year.  While on a hiking trip with FlipPhone earlier this year, Doner Kebab (who is more than a little snobbish about technology), noticed that FlipPhone still uses a circa-1988 mobile phone.  DK proclaimed then and there that FlipPhone’s F3 name would be “FlipPhone.”  All that remained was actually getting FlipPhone to post.  It appears that FlipPhone finally ran out of excuses, and we are glad he did.  FlipPhone weathered his first F3 workout very well, and we hope he decides to post again soon.  Welcome FlipPhone!

The heat and humidity were out of force this morning, and the sweat ran freely.  At one point, after laying on the sidewalk, DK stood, leaving a puddle of sweat behind.  DK was wearing a “Keep Calm and Mosey On” F3Richmond logo shirt, and we noticed that the logo was perfectly silk-screened in sweat on the sidewalk.  Way to get the word out, DK!

Nice job today, men!  Jville

 

Seven (7) of the faithful gathered on a very pleasant late-spring morning to spend some time in the gloom.  After enjoying about 1/2 of #dogpile with the many, Jville switched AOs to #gridiron, planted a VSF, and commenced to lead #F3Richmond late-morning Saturday workout.  It went something like this –>

(Jville and Groh only)
35x SSH
25x Merkins
25x Standing Mountainclimbers
25x  Mountainclimbers

Mosey to Grassy Knoll
10 minutes of Burpees

Mosey around school to pull up bars in back
(add Swirley, Brain Tumor, Wilson, Chum Bucket, and Conspiracy)
10 pull ups
20 merkins
30 squats
run to start of bus loop and back (may 300m)
Repeat 2 more times

Mosey to center of bus loop
Ciabatta – Bunny Hops (alternate front and side)
Ciabatta – Alternate Freddy Mercs / Flutter Kicks

Bear Crawl (Indian Run Style) across center of bus loop

Mosey to pavilion near VSF
Ciabatta – Alternate Dips / Derkins

COT

Moleskin

Six of the PAX had come from #dogpile for some extra gloom, arriving about 20 minutes into the workout.  At the end of the allotted hour, Jville offered to end the workout.  The PAX wanted more, and Jville obliged them with an overtime Dip / Derkin Ciabatta.

Pouncy Tract is a great AO, and Short Pump is overflowing with #sadclowns. Keep working to get them out on Saturday mornings!

 

Our circles were triangles this morning with 3 of the Faithful posting for a rugged ground-based workout at the #GridIron.  The triangles were strong …

THANG:

Mosey to the Pillars with X25 SSHs, X25 Imperial Walkers, and X25 Don Quixotes in transit.

COP:

10 Minutes of Burpees:

X25 Partner Leg Tosses, X25 Deep Squats, X25 PLTs, X25 DSs, X25 PLTs, X25 DSs, X25 PLTs, and X25 DSs

Mosey through Pillars with 2 one minute People’s Chairs

Work the Pillars — man up to the Pillars for ground work (few of exercises are “best recollection” and order slightly off but sequence was upper body, core, and core, rinse and repeat X7 plus 1):
X25 Merkins
J’Ville Protractors
X25 LBCs — Bear Crawl advance
X25 Carolina Dry Docks
X25 Rosalitas
X25 Dollys — Bear Crawl advance
X25 Merkins
X25 Donkey Kicks
X25 Dead Bugs — Bear Crawl advance
X25 Carolina Dry Docks
X25 Donkey Kicks
X25 Alabama Prom Dates — Bear Crawl advance
X25 Merkins
J’Ville Pillar grab and squat
X25 LBCs — Bear Crawl advance
X25 Carolina Dry Docks
J’Ville Yoga like stretching
X25 Alabama Prom Dates — Bear Crawl advance
X25 Merkins
X25 Freddy Mercury’s
x25 LBCs
X25 Carolina Dry Docks

Pillar Slalom Run and Mosey back to parking lot with X25 SSHs in transit

COT:
The usual fare followed by rapid-fire announcements (early soccer games) and closing prayer of praise and thanksgiving.

Moleskin:
Consensus is that Groh is prepared to Q – TClaps!!!

Not much mumble-chatter, more gasps. People’s Chair and Pillar “grab and squat” permitted musings concerning favorite book quotes, natural wonders, and man-made wonders. Some relief when one of the PAX referenced his birthday-suited #M as his favorite natural wonder.

The Double-Dippers were missed. Wilson promises a posting next week under J’Ville Q. YHC conveniently hiking AT (GA into NC) next Saturday and sincerely laments that he will miss J’Ville’s affection for #RunFests.

Proverbs 21:31

Two posted at #GridIron from the outset.  Johnsonville planted a VF and took the Q following 6 weeks or so of recovery from (yet another) injury.  Chum Bucket joined in a bit late after posting at #DogPile.

THANG:

Form a #CircleOfTwo COP.
SSH x 50
Merkins x 15
Deep Slow Squats x 25
LBCs x 30

Mosey to Grassy Knoll for 10 minutes of Burpees.

Mosey around baseball field to grassy area above track.  Form a #CircleOfTwo COP
Merkins x 15
Mountain Climbers x25
Leg push downs x25
800m run around track

Bear crawl up and down hill in front of track (Chum Bucket joining the PAX in the middle)
People’s Chair against trees
Jump Squats in cadence x 20
800m run around track

Alabama prom date x25 (right by Pouncey Tract Road)
Carolina Drydock x20
Protractor
800m run around track

LBC x25
Dolly x25
Leg Push Downs x25
Mosey to VF.

COT

Moleskin:  Jville pulled out some 800m intervals to mix things up a bit.  Although Earthworm did not condemn the running outright, he did promise Jville that next week will involve 100% ground-and-pound work in front of the pillars of pain.  The the 10 minutes of burpees has become a mainstay warm-up routine at #Gridiron, and is loved and adored by all.  Jville and Earthworm were happy to have Chum join in after #Dogpile.

Great job keeping the #Gridiron circle unbroken while a number of regulars spent their holiday weekend away!  FEBA

The GridIron welcomed an FNG this morning making the PAX 4 strong on a beautiful and breezy morning in the far West End.

The Thang

Mosey from parking lot to the field events venue at the track.

COP

30x SSHs, 30x Don Q’s, 30x IWs, 30x Merkins, 30x Alabama Prom Dates, 30x LBCs, and 30x Slow Deep Squats

Mosey to track:

Lap 1 – 7 to 10 Burpees and advance 40 yards – 11x

Lap 2 – lunge walk, high skips, 220 yard sprint

Lap 3 – lunge walk, high skips, 100 yard sprint, and lunge walk

Lap 4 – high steps, 100 yard sprint, lunge walk, karaoke left, and karaoke right

Mosey to field events venue:

2 sets of 20x Partner Leg Toss

30x Rosalitas, 30x LBCs, and 30x APDs

2 sets of 20x PLT

30x Dollys, 30 LBCs, and 30 APDs

1 set of 20x PLT

Mosey back to parking lot

COT

Welcome to Coyote who along with Groh (TClaps for aging out of the “hate” this week) reduced the average age of the PAX today despite the best efforts of TYA and YHC – still a demographic trend to “respect.”

Brief discussion on the BRR – more details to come from TYA.

Closing with a prayer of acknowledgement and gratitude, the PAX departed the AO better equipped to be the leaders we’re called to be.

Moleskin

TYA’s SSHs may be disjointed but his cadence calls from the bullpen were spot on.  TClaps!

Some mumble chatter on the track concerning youthful mile times – #GloryDaze.  Also, Groh seemed to be expecting more #GroundWork and TYA was seemingly desirous of the #Pillars.  Instead there was less of the former and none of the latter – next time under YHC’s Q.

Coyote had no problem with this morning’s assortment of #AcmeProducts – where’s Road Runner and his “Beep Beep” when we need it?

Note to GridIron Qs – the AO’s sprinkler system is on a new timer.

Titus 1:7-11

4 gather for Earthworm’s Pregame Gut check, John the Baptist and his leadership style were discussed.

4 was reduced to 3(Cheetah was prepping for Soccer later in the day) then 4 more Strong members joined for the first COP, 1 LIFO was added mid COP, and three more were DD’s appeared mid way and if YHC math works that’s 11.

The THANG

Mosey to Soccer Field

COP
20X SSH
15x Merkins
20X Don Quixote
30X LBC’s
20X Imperial Walkers
20X Flutter Kicks

Mosey to Track
Merkin Ladder from 20 to 1, with 50 yard run between each set around track.

Mosey back to Soccer Field
The Beast (Dealer’s Choice)
Burpees
LBC’s(Fudd)
Alabama Prom Date(Swirly)
An Exercise that Chum Picked(don’t remember the actual exercise)
An Exercise that Conspiracy picked(don’t remember the actual exercise)
An Exercise that Johnsonville Picked(not sure he knew we were doing a Beast, because I had to ask what exercise he said three times)

Monkey Rolls

Mosey Back to Shovel Flag
COT

Moleskin

Earthworm and Johnsonville wrapped up an eight week session on Leadership in the bible, YHC attended a few of them, it adds a great deal of perscpective what we are doing. Tclaps to them for leading that 3rd F effort in RVA.

YHC was backup Q for TYA, He was fighting a medical issue; hopefully, it has “passed”, Speedy recovery to him.

Welcome Pig Skin, up from Charlotte, visiting family in Richmond. In my Brief conversation with him, He has been doing F3 for a three+ years. He received “Respect, Respect” in the COT, Thanks for joining the RVA Pax!

Mumble Chatter was light in the First COP as we moved to the Merkin Latter, Complaints became evident to YHC in the transition. Jville continues to battle his current physical limitations, but does continue to Post on Saturdays but is unable to perform many of the exercises.

The Double Dippers arrived just in time for the beginning of The Beast, Complaints were heard from most of the double dippers, as the beast launched with Burpees.

During the intervals Fudd commented that Toga’s Dogpile workout was intense. YHC has never been to a Toga workout that wasn’t intense.

During the Monkey Rolls, YHC needs to apologize to Groh, YHC slipped and dropped an elbow square onto Groh, sorry about that. Tclaps to the other groups for executing impressive intervals of rolling, jumping and dodging on each other.

Post Workout Coffeeteria

Several of the PAX convened at the Daily Grind for a shot of Caffeine. Conversations about UVA reunions, FBI agents, and other various activities were discussed. YHC had to wash off whatever fertilizer product YHC had rolled in. Apparently, sweat and fertilizer can turn into hydrocholic acid at room temperature.

Next Workouts at 0530
Monday Punisher, Chum Bucket on Q
Tuesday noToll, GUEST Q, Freeloader
Wednesday SOT, Lugnut on Q,
Thursday 45MM, Loose Goose on Q
Friday RAMM, TYA on Q