Tag: GridIron

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).

Arise!  Nine #Faithful join the PAX on this chilly and frost-covered morning.  30F reads the Mg, but that doesn’t stop the PAX from leaving their marks everywhere….literally…as the PAX used their back-side to thaw out oh-so-many spots in the AO.

The Thang:

Mosey over to the southern end of the track.
25 x SSH
20 x Imperial Walkers
15 x Squats

Mosey over to the center of the soccer field.  Commence the downhill slide from 30…starting with 30 reps, all the way down to 1 rep.
30 x LBC
29 x Flutter Kicks
28 x Hello Dolly
27 x Rosalitas
26 x Criss-cross
25 x Squats

Mosey over to the bus loop.  Slalom the posts, then the People’s Chair on a post.  Repeat x2.  Mosey over to the pull-up bars (just to say hi):
24 x LBC to the right
23 x LBC to the left
22 x Russian Twists
21 x Plank Up/Plank Down

Mosey over to the tennis courts.  Q fakes suicides, but throws down:
20 x Lunges (on each leg)
19 x Mountain Climbers
18 x High Knees (actually length of 4 courts)
17 x Crab Dance

Mosey off the courts into the nice fluffy frozen, brown grass:
Cackalackia Choo Choo – PAX in plank and each person jumps over the legs of entire PAX.
Tunnel of Love – PAX in plank, and each person army crawls under the entire PAX.
16 x Rower Situps
15 x Burpees (full 6-count burpees….none of those old 4-count burpees)

Mosey over to the front of the school.  Triple Check – Teams of three.  Rotating through People’s Chair, Plank and 100m sprint.  OBT adds in some Air Shoulder Presses.

Mosey over to the eastern end of the soccer field:
14 x Ankle Reachers
13 x Cobra Twists
12 x Power Lunges
11 x Freddie Mercury’s
10 x Peter Parker
9 x Squat Jumps

Mosey over to the western end of the soccer field:
8 x Dive Bomber Pushups
7 x Suitcase Fold Ups
6 x Wide Grip Pushups
5 x Left hand high Pushups
4 x Right hand high Pushups

Mosey over to the football field – 2 yd line:
3 x 4-count down, 1 count up pushups
2 x 1-count down, 4 count up pushups
1 x 1 minute plank

From the Gloom:

– The PAX rocked this workout!  Not an easy workout, but no one gave in to the pain.  Nice job!

– Lots of second-guessing of the Q.  OBT thought we would blow through the workout…Cousteau thought the workout would run long.  As it happened, it was exactly 60 minutes.  Right on!  Not to mention a few comments about the Q self-smoking after R/L LBC…  Fear not PAX…this Q always has some in reserve (though he probably cut it a little close).

– Due to a fumble, no shovel flag was planted…..Hmmm, we’ll have to work on this.

– Wilson was looking for a few more burpees.  I’ll make sure you get a few more next time 🙂

– Next Workouts:
#NoToll – Tues, 5:30am – Huguenot Park
#45MinutesOfMary – Thurs, 5:30am – Mary Munford
#RAMM – Fri, 5:30am – Mary Munford
#GridIron – Sat, 7:00am – Pouncey Tract Park

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?