Tag: GridIron

Mosey to LF Pole for Pole to Pole/1B to 3B circuits:

Run to RF Pole and 10 Burpees
Karaoke or back run to 1B skin edge
Sprint to 3B skin edge and 10 jump squats
Karaoke or back run to LF Pole and planks

Run to RF Pole and 10 Imperial Walkers
Karaoke or back run to 1B skin edge
Sprint to 3B skin edge and 20 LBCs
Karaoke or back run to LF Pole and planks

Lunges to RF Pole and planks
High skip to LF Pole and planks

Mosey to the “Pillars” for OYO 40s –

Merkins and Imperial Squat Walkers
30/10, 25/15, 20/20, 15/25, 10/30 with
Slalom run the Pillars between each set

Plankorama/6MOM

Mosey to GridIron for:

Monkey Rolls (sort of, see Moleskin)
100 yard Lunge
Planks finale

Mosey to ShovelFlag for COT

MOLESKIN

TClaps to Lug Nut for pushing through a first metatarsal/first proximal phalange malfunction.  He and brother Iron continue to post with All American enthusiasm that belies the Gloom.

Takeaway from the Pole to Poles: Loose Goose is a masterful lunger (despite later musings to the contrary) and Trophy’s high skip performance (kangaroo-like) is worthy of high praise.

Spirited chatter commenced immediately upon the arrival of the Dog Pile crew about half-way through the OYO 40s.  LG kindly instructed Wilson that the sequence of “squat, left knee to right elbow, squat, right knee to left elbow” counted as 1 ISW and not 2.  Conspiracy – demanding that the PAX weave through each Pillar, not every other Pillar – received mixed results with his “reset” attempt concerning the slalom runs.  It was observed that Johnsonville and Donor Kabob blindly succumbed to the brinksmanship; the rest of the PAX faithfully adhered to the Q’s original instructions.

The chatter escalated to smack talk during the Plankorama/6MOM, especially with DK being denied a partner and sent to a Pillar.  But the smack talk was temporarily quieted during the mosey to the Grid Iron end zone as the PAX contemplated the coming Monkey Rolls.  Conspiracy, Wilson, and DK – based on their superior athletic talents (err … age) – were volunteered to demo the exercise.  Despite the advantages of specific, detailed, and patient instruction, the “dream team” performed abysmally and were mocked heartily (uproarious laughter punctuated the mocking) – so bad, in fact, that the PAX called for the BlackTahoe.  Handicapped by exposure to the egregious demo, teams 2 and 3 fared only modestly better.  Let’s just say that improvement is in order – YouTube is reported to show octogenarians expertly executing Monkey Rolls without mouth guards, knee braces, and head protection.

Humility, though, is truly fleeting.  Speed eating his way to the bottom of the pie (humble) plate, one unnamed PAX (the usual suspect) let loose a relentless barrage concerning proper lunge technique as the PAX strained to the opposite end zone to put 6 on the board.

COT announcements included:
–  J’ville made a “last call” for the “Rugged Maniac” – commit now if interested.
–   LG called for Q commitments for coming workouts.
–   The Four State Challenge was discussed generally.  J’ville cautioned against participation by anyone other than the most virile – he discourages the faint-hearted.
–   DK, J’ville, and Earthworm (maybe others) visiting “The Priest” tomorrow for a “confessional” hike with one very steep climb – meet at Daily Grind parking lot in time for prompt 0500 departure.

LG closed with a strong prayer of acknowledgment, gratitude, and supplication.  Amen.

1 Corinthians 16:13-14

(Jville posing for Earthworm)

10 Faithful posted for a wet, extra gloomy Saturday morning in strip mall nation…and welcomed 2 belated Faithful who double dipped at DogPile (DD).

Lug Nut on Q

Slaughtor Starter – everyone must do before beginning
10 burpees

Mosey to the bus loop circle

COP
20x SSH
21x lbc
20x imperial walkers
20x don quixotes

mosey to back baseball field

Escelator Pusharama – baseball field backstop
10 x merkins
lap around the infield

20 x merkins
lap around infield

30 x merkins
lap around infield
plank

mosey to softball field backstop

Escelator Cruncharama – softball field backstop

30 x lbc
lap around the infield

40 x lbc
lap around infield

50 x lbc
lap around infield

60 x lbc
lap around infield

Bonus 70 x lbc
plank

mosey to front of school

Ascending Curb Crawl

Bear Crawl to opposite curb 1 derkin
BC to opposite curb 2 derkins
and so on to 13

mosey to bottom of hill at track

Triple Nickle

Run uphill 5x Monkey Humpers (ankle grab squat)
Run downhill 5x squat jumps
plank

mosey up to the track

Sprints

100 yd Sprint x 3
250m for sprinters
150m for power runners

Q to Döner Kebab

Mosey to Bus Lane and line up at sign.

Blimps to island, moving forward as a group at a snail’s pace
5 burpees (hop forward for squat jump), 10 lunges each leg, 15 merkins, 20 imperial walkers, 25 bear crawl strides
(~150 yards took 2.5 cycles)

Mosey to drop-off line parking for 4MOM
X’s & O’s
Flutter Kicks
Rosalitas

Mosey back to shovel flag

Moleskin

A damp morning greeted the PAX and Johnsonville took full advantage of the opportunity to return to first grade. Not a water pond was missed as he splashed his way through the morning.

Johsonville continued to impress by disregarding the Q’s instuction’s and taking an extra lap after DK’s 60 lbc’s. The PAX enjoyed a bonus 70 lbc’s afterwards.
YHC believe J’ville was enjoying his speedy lbc/run combo in an effort to show off for the ladies. Wait there were no ladies?

Iron was attempting to motivate a fartsacking and still gloveless Flintstone mentioned there’s a woman’s group that might be a better fit. Flintstone’s retort was a little less than F3 worthy. We hope to see you soon Flintstone!

Impressive speed continues to come from the legs of Wilson & Conspiracy. We may need to do a post race tech on their shoes next time. Nice job!

Iron was especially disappointed that we weren’t closer to the road when we did the monkey humpers.

Impressive attendance this morning considering YHC drove through driving rain and snow on the way.

6 faithful posted for a glorious Saturday Gridiron workout. We anticipated late arrivals from those attending the earlier morning workout at #DogPile.

The Thang:

Chum Bucket Q
Mosey to school soccer field for COP
25 SSHs
25 Imperial Walkers
25 Windmills
Stand in squat position while passing rugby ball around the circle

Jog around soccer field to school football field for the Ball and Half Beast
Start at 50 yard line and jog to south end zone while passing the rugby ball
Turn around and return to the 50
From the 50, run towards the north end zone completing 6 burpees at the 25 yard line, the end zone, back to the 25 yard line, and return to the 50
Repeat passing drill heading south twice more and and likewise with Half Beast heading north – merkins and mountain climbers as other exercises

Jog towards and through the parking lot to the volleyball courts

(Consipiracy, Lug Nut & Johnsonville enter stage left)

Bear crawl across the courts and follow with 50 LBCs
Jog into the woods via the trail provided
At stop 1, complete 25 one-armed upright merkins per side using trees provided and follow with 50 LBCs
Stop 2, complete 25 squat jumps and follow with 50 LBCs
Stop 3, complete 25 step ups per side using fallen trees provided and follow with 50 LBCs

Tag up with Döner Kebab to Q

Mosey to lower baseball field.

Burp & Merk 1 to 9 back to 1

15 second mosey to bleachers

Tibatta: Dips x 8
Tibatta: Imperial Squat Walkers x 8

mosey to main football field

X’s & O’s for 2 minutes

Moleskin:
25 degrees with the sunrise feels a lot warmer than 12 degrees in the dark. Shovel flags think so too.

TClaps to Conspiracy, Lug Nut & Johnsonville for making it to half of our workout after attending the first 6am Saturday workout in Richmond.

YHC learned what YHC stands for.

Lug Nut was not bare-legged. #awkward

YHC increased the Burp & Merck by 1 since the last time it was attempted. Next time we’ll go to 10.

Johnsonville appreciated the intensity of the final 18 minutes so much that his lower body rested (stopped responding?) during the X’s & O’s.

Chum Bucket wants to incorporate a tower climb into a future GridIron workout, but Wilson thinks we should get approval from his wife first.

12 posted for what might have been a downpour but ended up being a downright pleasant morning.  Spirits were high as YHC started an industry standard warm-up and then headed for the playground.

THANG:

Mosey to lower field to learn it was closed.  YHC wonders if this is because of our intrepid bunch of ground scratchers.  Mosey to field inside track for COP:  SSH, clerkins, sit-ups, mtn climbers

Mosey to playground for 3x:  10 supine pull-ups, 20 dips, 20 marching planks

Mosey to baseball field for quick dash through the woods and back to the park where we ascended “the hill” (more of a bump in the field).

3x: 10 burpees, run to sand volleyball court, 10 jump squats, run back up hill

3x:  10 diamonds, run to volleyball court, 15 mtn climbers, run back up hill

Hand-off to Conspiracy

HIT Deconstructed Burpees – 30 secs on, 15 sec break after each.

– push ups

12 PAX, including two guests from NC, showed up for the GridIron on Saturday.

The THANG:

Cousteau Q

Half mile warm-up run from the park, around the school, and around to the school soccer field

COP

SSHs

Ass-Kickers (right lunge, left lunge, down to a merkin and back to lunge position)

LBCs

Rosalitas

Flutter kicks

Football field circuit

Partner carries 25 yards each, duck walk 25 yards, and bear crawl 25 yards

Complete 4 times

Tunnel of Love – bunny hops to the tunnel and bear crawl through

Two 100 meter sprints on the track, jogging the corners in between

Cousteau Q tag up with Chum Bucket

Mosey to rear baseball field for COP

3 sets of 30 merkins OYO

Jog wooded trail to Park

COP for more merkins followed by single-file “rabbit run” through woods.

Rinse and repeat until PAX completes 365 merkins.

Mosey to parking lot for quick 3 Minutes of Mary.

COT

MOLESKIN:

Cousteau led a long warm-up lap of the school grounds and kept the PAX panting for 30 minutes. Per Cousteau, “Hope your legs felt it the next day – next time we’re going to do a log workout.” Whatever that is.

The Tunnel of Love through frost and mud was a highlight of the morning.

Chum Bucket sought to squeeze in over 300 merkins in the final 30 minutes of the workout. The PAX pushed away in spite of worsening form and knotting triceps.

The Gloom offered a pleasant mid-30s temperature when Lugnut planted the Shovel Flag. Amidst the season of Advent, 9 of the Faithful and 1 FNG were prepared to celebrate.

THANG:
Mosey to north side of school and lower GridIron, with Earthworm at the Q:

Welcome and Disclaimer
20x SSH, 20x Freddy Mercury’s, 20xWindmills, and 15x Squats

Mosey to back of school – vicinity of covered bus stop pillars (henceforth, the “Pillars”) for COP:

OYO “40s” – alternating Merkins (30, 25, 20, 15, and 10) and Dolly’s (10, 15, 20, 25, and 30) with slalom runs on the Pillars

OYO “40s” – alternating LBCs (30, 25, 20, 15, and 10) and Imperial Squat Walkers (10, 15, 20, 25, and 30) with slalom runs on the Pillars

Run and jumps over Planks at alternating Pillars
Slalom run – People’s Chair at alternating Pillars

Q hand off to Slater, and mosey to front of school for the Beast:
Plank Jack, Suitcase, SSH, Burpees, Squat, Werkins, Reverse Lunge (7 is not a miscount – see Moleskin for trickery)
Mosey to back of school at the baseball bleachers:

Partner up – one partner does dips, while the other runs to the bars for 5 chin ups and then back; switch (x2)
Merkins x10

Mosey back to parking lot
COT
MOLESKIN:
Our FNG was visiting from “Fayette-nam” and other exotic but undisclosed locales as the circumstances may warrant. Having observed some outright challenges to Beast supremacy and sensing that Conspiracy’s twin (#doppelgänger) was present, Loose Goose moved to anoint the FNG as RICO. The motion was seconded and, after consideration of such other handles as Jump Doc, Snake-Eater, and Flying Camel, unanimously approved. RICO was duly christened and warmly welcomed.

Speaking of Conspiracy, Slater swears he was duped into an extra set on the Beast. But all was good, except for a few of the PAX when certain devotees of Burpees called for that punishment mid-way through the Beast. Onward and upward.

Christmas blessings!
1 Corinthians 16:13-14

Although F3 is new to Richmond, I think the number of people who regularly post and the FNGs that immediately come back after their first post says a lot about the formula.  For many of us it’s love at first sight, and days when you don’t post feel like there is something lacking.  All that said, starting each COP warm-up with SSH began to make me a bit nutty.  Enter the blatant theft of a CLT workout to break things up a bit (sorry I can’t find the exact post to cite the source).  8 posted for a great, perfectly cool morning at #GridIron.

THANG:

30@30:  split jumps/ball dippers, mtn climbers, high knee run, rocking plank, sit-ups- 30 secs ea. and repeat circuit 4x

Mosey to track for : 2×200 w merkins, 2×100 w lunges, 2x50m partner carries

Mosey to back baseball field for partner bear crawls up the hill, 20 dips, 10 derkins, repeat circuit 4x

Mosey to playground for #Ciabatta: curls and Russian twists

Mosey back to flag for 4MoM: Single leg raises, single leg hip extensions, Rosalita

Moelskin:  I think the PAX appreciated a change from the usual, and it was fun to lead a workout that didn’t involve counting cadence at each stop.  Brain Tumor trying to buddy up with Conspiracy for the partner carries was a classy move, and I think most of the PAX will try to know where he is in case of similar events in the future, #SomeoneYourSize.  It was a great way to start a weekend of holiday prep.

CSAUP** EVENT: 1st Annual F3 Richmond Holiday Brew Thru — 1800 on 12/17 at Strangeways Brewery. 3.4 mile run with stops 4 breweries along the way (beer consumption at any point is optional).