Tag: GridIron

The #GridIron had a bit of a lean showing for Richmond’s first sub-freezing bootcamp.  6 faithul, 1 FNG & 2 guests from Charlotte…cheers to everybody for coming out!

The Thang:
Mosey to soccer field

COP:SSH, Merkin, Imp walkers, LBC, ??

Mosey to Parking Lot behind School,  Bear Crawls, Crabs, lunges 2-3x

Mosey to Tennis courts – suicide machine

Mosey back to front of school for triple :pair up in threes – with chairs, elbow plank, and Run to Cone.

Q to Döner Kebab

mosey to track for vuvuzelas (run to burpee)
1 x 400 + 4 burpees
1 x 200 + 6 burpees (twice)
1 x 100 + 6 burpees (twice)
 
mosey to baseball field
6MM
LBC x25
Freddy Mercuries x 20
Hello Dollies x20
Weezy Jefferson x20
Dead Cockroach x20
Rosalitas x20

mosey around Pee-Wee Football field to COT

Moleskin (Per Bleeder):

How many layers do you wear when it’s 30 degrees outside?  Planning to workout in cold weather,  best to know it’s cold before leaving the house, or Charlotte, N.C.

Realizing that Hawaii 5-0 and Sir Topham Hat have been doing this a while, they had the first of real Mumble-chatter in RVA during the initial COP!

Oh, wait, I always wear two pair of Gloves…..

Men that bill by the hour have excellent timing while counting down, and enable the Q to catch his breath.

T-claps to DK for Q while fighting a cold in sub-Freezing Temps! (cheers, Bleeder)

The THANG:

Warm up:
jog to baseball field
COP:
SSH x 15
Windmills x 15
Imperial Walkers x15
Merkins x 15
LBC x 15

jog to soccer field

Line up on baseline for modified Arc Loader
1. Bear Crawl to 25, backward Crab Walk to 50, sprint the second half to baseline
At baseline, do 10 squats, then plank until everyone finishes
2. rinse and repeat
3. forward crab walk to 25, walking merkin to 50, sprint to finish. 10 squats and plank
4. rinse and repeat
5. zigzags to 50, sprint second half to baseline. 10 squats and plank
6. rinse and repeat

jog around back of school for  “Heartrate” COP circuits:

1. Air jump rope: 1 minute

Cross mountain climbers (Rocky Tops): 1 minute

30 sec rest

2. plank to pushup x 20

squat thrusts x 20
30 sec rest

Repeat and pass off to Loose Goose

Take a jog around the tennis court and ball fields behind the school. End at the bleachers between near ball field and school.

Partner up for The Wicked Googley #STH
– One partner stay at bleachers to alternate LBCs x12 and bleacher dips x12 OYO
– Second partner run the bus loop
– Tag your partner and switch
– Rinse & repeat (each partner does each segment 2x)

“Find the Marching band” – but not really.

Mosey to Conspiracy’s playground near the parking lot.

Same partners trade off the following exercises:
First set: Inverted rows/pull-ups and Rosalita, each x12 in cadence
Second set: Inverted rows/pull-ups and Hello Dolly x12 in cadence

COT

Moleskin comments

The PAX missed TYA and his supply of blocks, hope all is ok and it wasn’t just a comfortable long stay in the fart sack…

Welcome to FNG Groh, even though he doesn’t see it, the original nickname of Hokies would have been high praise

Who knew there were trails behind the ball fields? Seems like those and the tree slices by the bleachers near the school could provide some good material for future workouts at the GridIron AO

Sixteen of the faithful posted for a cold and frosty start to a great workout.  Three virgin Qs led the workout, injecting new energy every 20 minutes.

THANG:

Q1 – Lockjaw
Warm-up lap and mosey to the soccer field
-15 SSH
-15 Imperial Walkers
-13 Merkins

Duck, Duck, Loose Goose
The PAX formed a circle and assumed a plank.  The goose ran the circumference of the circle, while the PAX rotated through plank, Yankee Aggressors, Southern Gentleman, LBC, and Freddy Mercurys.  Goose names another goose and the cycle repeats until everyone runs.

Mosey over to the track and form two columns to do an 800 meter Indian run.

Pulled over by Pelosi 5-0…

Q2 – Pelosi 5-0
Modified Ark Loader
Mosey down to the soccer field
1. Karaoke facing left to the 50, sprint second 50, 5 burpees, plank
2. Karaoke facing right to the 50, spring the second 50, 5 burpees, plank
3. Backwards run to the 50, sprint the second 50, 5 burpees, plank
4. Leapfrogs to the 35, sprint the second 50, 5 burpees, plank
5. Lunges to the 50, sprint the second 50, 5 burpees, plank
6. Lunges to the 50, sprint the second 50, plank

Wicked Googly
Mosey behind the school to the bus loop.  Partner up.  One person exercises while the other runs from one end of the pillars, weaving in and out to the other end and sprints back.
Exercises are:
10 LBCs
10 Merkins
Repeat until finished.

Saved by the bell.  Over to Slater…

Q3 – Slater
Mosey over to the softball field’s bleachers
Everyone finds a bleacher to step up onto.
1. Step ups on the right OYO (20)
2. Dips OYO (20)
3. Step ups on the left OYO (20)
4. Dips OYO (20)

Mosey back around the school to the soccer field hill.
Jacob’s Ladder – Sprint about 30 yards across the field and up the hill.  At the top of the hill perform a luge crunch.  Run back down the hill and back to the starting position.  Repeat for a total of 7, incrementing the luge crunches each time.

Mosey back to the park and assume hold-an-elbow-down plank position for a minute.

COT
Heavy dew point and melting frost left the PAX soaked with 20 lb. water logged shoes.

Comparisons were made between Lockjaw’s cadence capabilities and those of The Yankee Aggressor.  PAX recommends dance instruction to overcome rhythm cadence challenges.  One, Two, Three, Cha, Cha, Cha….

PAX also noted Pelosi and Slater elected for “on your own” counts following Lockjaw.

Abacus was an animal on the ark loader in the lead of the crowd and accidentally throwing in double the burpees.  Jacob’s ladder seemed to slow him down…a little.

Tuesday and Thursday regularly scheduled workouts await us this week, with a bonus on Friday with a running session. 5:30 am at Mary Munford Elementary.  Perhaps we call it 7-Mary-3 to represent 7 minutes of COP and a 3 mile run while paying homage to CHiPs or that band from the 90s pending your generational frame of reference?

Aye!  Do you ever look around your AO and think, “I wonder when we’re going to use that?”  Yep, it was time we put the track to good use.  19 gathered to put toes “on the line” again and again as we all thought back to track practice.  Fun was had by all.

The THANG:

• Mosey around baseball field for warm-up COP:  20 SSH, 10 merkins, 20 Freddy Mercury, 20 Imperial Walkers
• Mosey to track for some fun runs with plank fun between each rep:  1x 800, 1x 400, 2x 200, 2x 100
• Meet at soccer field for COP: 20 fwd lunges, 10 Clerkins, 20 Dollys
• Run to school wall for partner Peoples’ Chair and sprints down the drive, rinse and repeat.  Followed by 10 derkins because the curb was just too perfect
• Mosey to back baseball filed for the #STH named “Wicked Googley:”  Partner does 10 LBC and 10 dips while his buddy bear crawls down the field and runs back.  Rinse and repeat.
• Run to playground for Ciabatta:  alternating body rows with flutter kicks for 5 min
• COT

It turns out the men of Richmond F3 have very discerning hands,  Regular calls went out during planks and merkins such as “this grass is nice.., the gravel on the track really stings.., this pavement is so much nicer than the gravel.., now I’m getting splinters from the mulch.”  The princess and pea syndrome will likely result in everyone getting gloves for Xmas, #FancyHands

Toga

 

 

It was a dreary, drizzly autumn morning, but 13 brave souls withstood the elements to witness Orville’s virgin Q. Clear eyes, full hearts, can’t loose…it was like Friday Night Lights on Saturday…not at night. Keeping with the football theme, the spirit of #KeithWalton was with us all during our workout (see photo).

The THANG

Mosey to the (softball) diamond
SSH (x15)
Windmill (x15)
Freddy Mercurys (aka the Bicycle) (x15)
Plank Hops (x15)
Rousing game of #duckduckgoose
Rotated between planks, Hello Dollies, Mountain Climbers, & laughing at #Conspiracy while the geese mosey’d

Pair up
Cumulative sit ups (30 seconds on, 5 seconds to switch)
Mr. Ts (30 seconds on, 5 seconds to switch)
Bear crawls & tree tagging (15 trees each set)

Mosey to lacrosse soccer field for football drills inspired by the honorable #keithwalton

Mosey to tennis court for the #SamprasSet (I’m making up a lot of hashtags here)
50% jog to half court, 2 burpees, backpedal to original sideline, 50% jog to far court, 2 burpees, backpedal to original sideline
Rinse & repeat, but with 75% run & 4 burpees
Final set is 100%, sans burpees & backpedals

Mosey to blaktop for #plank-o-rama
Hold for 1:40 (regular, right hand high, left hand high)
Hold for 2:30 (regualr, RHH, LHH, Souther Gentleman, Yankee Aggressor)

Mosey to lower football field for #push-o-rama
Merkin (x10)
Peter Parker (x7)
Stagger Right (x6)
Stagger Left (x6)
Diamond (x5)

COT
Orville took us out

Moleskin

T-claps to the youngest FNG to come to a Richmond F3 boot camp so far: Johnsonville’s son, Cheetah! Good #mumblechatter during the pairing up exercises. Winning team of Conspiracy & Swing State receive nearly 5,000 points for doing the most situps. T-claps, boys! Reassuring & encouraging smiles from Loose Goose kept me going in the right direction for my first Q. Backwards bear crawls up a short hill turned out to be the favorite exercise of the morning for Brain Tumor, as well as most of the PAX, I think. Toga (and others who will go unmentioned here but whose names rhyme with “Drum Tucket” and “Bronsonville”) think a tackling drill is the logical next step for the #keithwalton. We’ll see about that.

Stay safe this weekend, fellas.

Aye, eleven faithfuls and two FNGs successfully rolled out of the fartsack to face the #gridiron and posted for Richmond’s first Saturday workout without Q support from the LEAP.  How’d it go?  You’ll know tomorrow morning. You’ll thank me later for that.

There was some mumble chatter early on about Conspiracy being chipper.  That’s when the PAX realized they were in for a workout Here’s what they did:

The Thang:

Conspiracy Q

Run over behind the softball field
Quick disclaimer and welcome to FNGs
COP
SSH x 25
Mountain Climbers x 20
LBC x 20
8-count Body Builders x 10 OYO

Mosey to the soccer field, past some #SadClowns running laps on the track
Six Minutes of Mary
Half Situps x 20
LBC x 20
Ankle Reachers x 20
Dollies x 20
Flutter Kicks x 20
Rosalitas x 20
Bicyclers x 20

Mosey to the back baseball fields via a slalom through the bus loop poles.  CAUTION:  the poles don’t break away
On the bleachers:
Step-Up Right x 15
Dips x 15
Step-Up Left x 15

Q tossed to Loose Goose

Mosey to the soccer field baseline
Sprint to baseline and back, with merkins x 6 at the 50, 100, and 50
Bear crawl to the 40, sprint to far baseline
Crab walk to the 40, sprint to far baseline
Backwards run to far baseline
Karaoke L to the 50, Karaoke R to the baseline

COP in the center circle
Merkins x 12
Slow alt side lunges x 12
Imperial Walkers x 12
Burpees x 6 OYO

Mosey to the school wall…partner up!
Partner 1 in the people’s chair while partner 2 sprints to the cone and back.  switch.
Partner 1 in plank while partner 2 springs to cone and back

Q tossed back to Conspiracy

Mosey over to the playground…”We’re going to use the playground in ways it’s never been used before”
5 exercises, 30s each, 10s break between
– flapjacks
– inverted rows
– Furyk merkins right
– flutter kicks
– Fuyrk merkins left

Quick loop around the volleyball courts…caution for Toga…wooden bridge slippery when wet.

Back to the playground
6 exercises, 30s each, 10s holds between
– arms extended to sides, tiny circles forward
– tiny circles backwards
– arms extended in front, tiny circles inward
– tiny circles outward
– arms extended above head, tiny circles inward
– tiny circles outward

COT

Moleskin:

T-claps to all who posted today.  Intensity was there. Way to bring it!

And T-claps to Loose Goose for his Virgin Q!

Next workout: #NoTolls – Tuesday 5:30am at Huguenot Park

 

 

Aye!  It was a perfect morning in Old Dominion and so 24 redwoods gathered to firmly plant the RVA Shovel Flag.  Here is what they accomplished:

The Thang:

Quick Welcome & Intro #disclaimer
Run past pop warner pre-superbowl prep and over to Short Pump Middle School
First field closed – mosey down to second
COP
SSH x 20
Merkins x 10
Squats x 15
Imperial Walkers X 12
Mountain Climbers x 15

Mosey to baseline
Run down field
Run back
Bear crawl to 40, sprint remainder – planks
Bear crawl to 50, sprint remainder – planks
Backwards run down
Karaoke R and L back
Belly sprint down, 10 merkins, run back
Plank-a-rama (R arm, L arm, Northern Agressor, Southern Gentleman)

Hand off to Toga
COP
Burpees x 6 OYO
Marching plank
Suitcase | Full Extensions
Close grip merkins
Peter Parker
Heels to Heaven

Hand off to Johnsonville
COP
LBC x 18
Bicycle x 12
Russian twists x 12

Ran up to other field, snaking up and down hill along the way
Field still closed
Run behind northern endzone

Low slow squats x 12
Slow alternating side lunges x 12
Squat jumps x 12

Q back to Blue
Lunge walk length of parking lot
Plank-a-rama (R arm, L arm, 6 inches w Toga 20 count)

Partner up and mosey over to SP school wall
Partner 1 – hold people’s chair
Partner 2 – run down lot to cone and back (est. 100 yds total)
Flapjack and repeato

Mosey back to field for 6 Minutes of Mary (6MOM)
Dolly x 12
Rosalita x 12
LBC x 12
Heels to Heaven x 12
Protractor
Boat \ Canoe

To baseline for 3 rounds of Al Carmichael
Round 1: 5 merkins (@25, 50, 75, 75, 50, 25 yd lines)
Round 2: 5 squats
Round 3: 1 burpee

Indian Run back to parking lot through Pee Wee Superbowl #fail

COT

Moleskin:

T-claps to all of the RVA #redwoods for coming out this morning.  Was great to have you in the mix and YHC can tell this is going to be a strong PAX that develops in and around Richmond.

Wow…the Richmond youth football scene is alive and well.  Parents and kids descended on that AO pre 0700 and were tailgating like it was RFK in ’91.  ACDC and Metallica were cranking early from the speakers and was a nice welcome to our pain fest on the nearby fields.  Enjoy that next week fellas.

Toga and Johnsonville did a solid job taking Q duties at the inaugural plant.  OBT taught you boys well.  That’s what it is all about and no doubt more can step in next week.

Have to send a special thanks to Donor Kebab who showed true RVA hospitality to Nancy Drew and YHC upon arrival Friday evening.  Cold beer, a warm meal and a place to crash was key.  Send our thanks to the M as well DK.

Coffeeteria location seemed to be a pretty good fit.  Was great to get to know everyone a little more that came over.  #2ndF

Shout outs from the morning include:

Always great to see Father\Son duos in the Gloom: Earthworm\Grub and Orville\Wilbur.  Wilbur looking to help us plant that LA (Lovely Augusta) flag soon from what I can tell.

Cousteau adding another JMU alum to the ranks of F3 Nation…gotta love that.  We roll strong down in CLT Brother.  Come visit.

Snowden loves his name.  Bleeder nailed it.

Cauliflower was pushing the pace at the front with Orville, Camper and Conspiracy…probably more.  Keep raising the bar fellas…will make you and everyone else stronger.

Holly stayed with it for the entire hour…have to applaud the fortitude.  Nicely done and hope to see your name in the PAX list next week.

This workout was old hat for JP.  He’ll be leading in no time.

****

Encourage all of you guys to get active on twitter and start talking it up.  It’s a great way to build the 2nd F amongst the PAX and share the news of your new AOs and workouts you’re planning. @F3Richmond is your home base.

Speaking of…0530, Thursdays at Mary Munford, bootcamp.  First weekday workout already on the calendar.  Start thinking of a name for these workouts.  #character

And send a note to Superman at reeves.davis@gmail.com for your website login and credentials.  Send hospital name and F3 handle.  Thanks Superman.

T-claps to TML and Nancy Drew for making the trip up.  Disney, Sir Topham, Chong Li and a posse from Raleigh are all heading up next week to join in the fun.  Work your own EHs this week and bring one or two buddies with you when you post.  Bleeder already has it down to a science with the front door chauffeur service…no one can deny that.

Was an honor to lead you men this morning and start to see the magic of F3 start to take root.  Own it, build it, lead it, share it. #mission #leap

Aye, four pax answered the call for Day Two of the Richmond pre-launch training, gathering once again at Pouncey Tract Park.

The Thang:

_ Jog to middle school football field for warmup COP: SSH x 20, Larry Craig x 12-plank-Peter Parker x 10, High Dolly x 20-hold 6 inches-flutter kicks x 10 (illustrating how exercises can be strung together with little or no rest to intensify sequences).

_ The Dirty MacDeuce: After each set of three exercises, run a lap around the football field track

I. Merkins x 12, LBCs x 12, Mountain Climbers x 12, run a lap

II. Carolina Dry Docks x 12, Bicycles x 12, Monkey Humpers x 12, run a lap

III. Larry Craig x 12, Hello Dolly x 12, Stump Jumpers x 12, run a lap

IV. Crab Roll x 12, Flutter Kicks x 12, Burpees (OYO) x 12, run a lap

Jog back to parking lot.

_ How To Count (H2C) discussion, demonstration and practice

_ Mosey to wall for demonstration of People’s Chair, Balls to the Wall, People’s Balls

COT

Spreadsheets from the Gloom:

_ T-claps to all who posted just hours after our Tuesday evening bull session.

_ The goal today in addition to introducing How To Count was to see what a more intense workout segment looks and feels like, as you string together strength moves and aerobic exercise in quick succession.

_ This was one of the most impressive How To Count groups ever straight out of the gate (with the possible exception of Bleeder (nee Nuke), who apparently spent all the time he should have been leading PT at VMI practicing tennis). Conspiracy even brings a little extra flair to his counting.

_ The last two mornings have been absolutely perfect fall weather, clear and temperatures in the low 60s. It’s been like being on vacation from Charlotte.

_ Nickname updates: Jack Woodfin’s nickname has been switched from Nuke to Bleeder, in honor of his ski accident (and the classic line from “There’s Something About Mary”). Lewis Biggs is Johnsonville. And Jeremy Derrico is Conspiracy. I also have one for Doug Henigin, but will wait until I see him to bestow it.

_ Many thanks to Johnsonville for taking us out in a Ball-of-Man-style prayer. Strong stuff.

_ A switch of AO for tomorrow and the final pre-launch workout — we will go at 0530 from Mary Munford Elementary School at 211 Westmoreland Avenue in Richmond’s West End. We will meet near the basketball and tennis courts — Conspiracy and Bleeder have been asked to be prepared to lead the pax for 10-15-minute segments of the workout.

Aye!

OBT