Tag: GridIron

Four posted to the #Gridiron, F3Richmond’s later Saturday bootcamp. Lugnut planted a shovel flag, and Johnsonville took the Q after a very long “vacation” to allow broken ribs to heal.

THE THANG:

COP
SSH x 35
Merkin x 15
Slow Squats x 15
Partner Leg Pushdowns x 25

Mosey to grassy knoll near Striker fields
10 minutes of burpees

Mosey back near SF
2 sets of Partner Leg Pushdowns x 25

Mosey to football field
4 additional minutes of burpees

Mosey to entrance of school
Modified Triple Play — Pair up.  On partner does people’s chair while the other bear crawls about 20m and then sprints out and back about 200m.  Switch with partner.  Rinse and repeat for 3 sets in all.

Mosey behind school to bleachers
11s consisting of Dips on Bleachers (4 count), run to pull up bars (about 125m), Pull Ups or Chin Ups, run back to Bleachers.  Rinse and repeat in 11s fashion.

COT

MOLESKIN

Wilson doubled up from #Dogpile, and the small PAX was encouraged by his arrival after the initial burpee-fest.  We understand that the remainder of the #Dogpile PAX elected to partake in a doughnut-fest instead.  The word on the street was that #Dogpile was extra gloomy that morning, but Wilson seemed very relaxed and well-rested.

Earthworm led an inspiring 3rd F starting 20 minutes prior to #Gridiron. Participants focused on leadership qualities of Daniel, noting in particular how Daniel overlooked personal slights against himself, while pushing back against things he viewed as slights against God.

Schedule:
4/26 — Hardywood Twilight 4 Miler (F3Richmond is Sponsor and Has Tent)
4/27 — the #Punisher 0530
4/28 — the #noToll 0530
4/29 — the #SourceOfTruth 0530
4/30 — #45MinutesOfMary
5/1 — #RAMM (run starting at Mary Munford ES)
5/2 — RUGGED MANIAC + normal bootcamps

 

After the 0640 PreGame, four of the PAX were fully prepared to put in some work at the GridIron. All were eager to hit the ground running, but YHC mixed things up a bit. The PAX hit the ground … but then pretty much stayed there for the next hour. Pure courtesy, of course, as there was genuine concern that our faithful DogPile Double-Dippers might otherwise endure another week of trying to locate us at our expansive playground. Success was achieved as we added 2 Double-Dippers at the mid-way point.  So here’s how it went:

The Thang:

COP: X25 SSHs, X25 Rosalitas, X25 Dollys, X25 LBCs, X25 Don Quixotes,
X25 Imperial Walkers (virgin cadence by Cheetah!), X25 Merkins, X25 Partner Leg Throws (“PLTs” f/k/a Prisoner Leg Push Downs), X25 Merkins, X25 PLTs,
X25 Merkins, X25 PLTs, X25 Merkins, X25 PLTs

Mosey over to Pouncey Tract Park paved loop and to the picnic tables under the pavilion.

COP (approximate description follows, and almost certainly out of order):

Dips – rapid fire, 4 sets of X25
X25 Rosalitas, X25 Dollys, X25 LBCs
X25 Merkins (OYO)
Dips – rapid fire, 4 sets of X25
X25 Rosalitas, X25 Dollys, X25 LBCs
X25 Merkins (OYO)
Dips – rapid fire, 4 sets of X25
X25 Rosalitas, X25 Dollys, X25 LBCs
X25 Merkins (OYO)
X25 LBCs, X25 Dead Bugs, X25 Alabama Prom Dates, X25 LBCs, X25 Dead Bugs, X25 Merkins/Carolina Dry Docks (OYO)
Four sets of X25 Partner Leg Throws
Dips – rapid fire, 4 sets of X25

Mosey to side walk area adjacent to parking lot

Four sets of X25 Partner Leg Throws and spill over into parking lot.

COT:
It was observed that the 3rd F initiative now in its fifth week, and positive discussion ensued.  YHC Qed the 0640 PreGame on leadership lessons of Solomon and Johnsonville shared a couple of his takeaways – effective leaders must seek wisdom, including that which comes from sage colleagues; and they must be vigilant at all times (no guard dropping); that wealth and prosperity may be a byproduct of successful leadership, but certainly not the purpose.

Moleskin:
The usual fare with announcements and encouragements. Again, some DogPile Double-Dippers (Conspiracy and Wilson) posting to the GridIron – TClaps

Return posting by Groh – TClaps for some solid work.

It was observed that there was more hip muscle stretching than normal among the PAX.  Note to Brain Tumor: not enough Alabama Prom Dates.

Despite the Diaspora, two of the PAX enjoined the standard excellent 2ndF at the Daily Grind.

9 Faithful, hit the GridIron this morning to give their best. Following the pre-game gut check, many of the group gathered at the shovel flag to kick off the festivities. The PAX waded off of public land and back to familiar territory for a good beat down.

THE THANG

Mosey around the baseball field and north along Pouncey Tract Road to end up on the hill near the old schoolhouse

COP

Crab Cakes x16

Merkins x12

Imperial Walkers x21

Alabama Ass Kickers x8

Copperhead Squats x16

 

Take a jog over to Striker Park. Heed J-ville’s warning that it is indeed not public property, and down the gravel road almost to the back of the park.

Turn around and do Blimps x2. Pick up @Chum Bucket along the way. Al Gore when finished until all PAX are complete.

Mosey back to the baseline of the main field next to the school. @Wilson magically appears.

The Beast (Mountain Climbers, Merkins, Squats, Freddie Mercuries, Russian Soldiers, Squat Jumps or Burpees)

 

MOLESKIN

T-claps to @Wilson for double-dipping after Dogpile. Sounds like @Orville had some pretty hefty coffee & donuts to serve.

Debate wages on about renaming rights and convention. Toga/Stifler’s Mom is currently in a full-fledged identity crisis, and has indicated that a new name for Fudd is potentially upcoming. The PAX eagerly awaits the ensuing naming wars.

Is anyone confident they avoided all gifts left by geese on that main field…? YHC certainly isn’t 100% sure.

Thanks to the PAX for pushing & encouraging each other every time we are out there. Coming in today only a few days after a tough stomach bug, there was more than one point when YHC thought Q duties might be better handed off for the rest of the workout, but seeing other men pushing through themselves brought new energy. It is quite amazing what we can do when pushing one another. Iron sharpening iron, brothers, in a way that YHC really hadn’t considered previously.

 

6 of the faithful and one FNG made it out on “Monument 10K Saturday” to get the blood flowing on what is hopefully the last Gridiron workout below 35 degrees until Oct/Nov. All were ready to take on the challenge, and the beat down commenced after the pre-game gut check, and after Loose Goose showed up a full minute late (appropriately ridiculed) to kick things off.

THE THANG:

>>Trot toward the baseball field with a clear warning from Earthworm that it was well-soaked from the previous days’ rain. In-game adjustment to stay off of the field and go around it to the small hill outside of the center field fence

>>Circle of Pain
– SSH x 25
– Merkins x 10
– LBCs x 20
– Imperial Walkers x15
– Slow Squats x 25

>>Take a brisk stroll north on the path along Pouncey Tract Rd. to Striker Park’s front field. Thankfully no over-zealous preseason (pregame?) practicers to keep the PAX from utilizing the nice, dry turf.

>>Four Corners
Run to corner do 10 burpees
run to next corner do 20 lbcs
run to next corner do 10 merkins
run to next corner do 20 ww2 situps
Plank when finished

Run to corner do 20 burpees
run to next corner do 30 lbcs
run to next corner do 20 merkins
run to next corner do 30 ww2 situps

>>Mosey to the back of the school to the tennis courts

>>Tennis court fun
Suicides! Touch far side line of each court.
Plank when finished
Run to half court, then back to baseline, then to end line, then back to baseline. Do 7 Freddie Mercuries at each stop.
Plank when finished
Suicides again! This time do 7 LBCs at each stop

>>Light jog to bleachers at baseball field near school

>>Triple Check
Partner 1 dips
Partner 2 plank
Partner 3 run around bus loop & back

>>Head back to where the shovel flag is supposed to be

 

MOLESKIN:

Prior to the workout, several of the PAX met for about 20 minutes to continue discussions on leadership qualities. This time, they focused on the life and leadership of Joshua, who spent forty years serving as Moses’ assistant, who urged his people not to fear the Canaanites despite reports or their strength, great size, and impenetrable fortifications, and who rose to be one of the bible’s, and perhaps ancient history’s, most successful generals

T-claps to @Leprechaun on his first post. It’s not often that a FNG comes and sets the pace.

IHC had intentionally stolen the Four Corners section from @Lug Nut’s 1/13/15 NoToll Q, with the intention of PAY BACK from one of the hardest F3 Richmond workouts in memory. Of course, @Lug Nut was not in attenance on this fine morning and it didn’t work out that way. Incidentally, the “rinse & repeat +5 on each corner” for each of the iterations was somehow forgotten. Pray tell, what might happen if @Lug Nut shows up next week when Loose Goose is Q again?

@Chum Bucket and @Wilson did double duty, showing up after coffee & donuts at #Dogpile. Way to work hard, fellas!

In being slightly late, IHC did not realize that no shovel flag was planted until well afterward. Not to happen again!

Conversation at the local coffeeteria post-workout yielded use by Wilson of a new word — “kaloodle-ing.” As in, “I used an old #Weinke at Source of Truth on Wednesday and it did not work out well. @Bleeder let me hear about it, and @TYA was kaloodle-ing with him.” Huh?

Some of the PAX gathered at 0640 for 20 minutes of 3rd F “Pre-Game Gut-Check” (more below in Moleskin).  A glorious morning was revealed by the rising sun as Loose Goose planted the Shovel Flag and the ranks of the PAX doubled to a Faithful 8.  And 8 became 9 after Swirly posted after racing over from the beat down at #DogPile.

THANG:

Mosey to far parking lot in front of SPMS

COP:

20X SSHs
20X Don Qioxotes
20X Freddy Mercurys
20X Low Slow Squats
20X Mountain Climbers
20X Merkins
Plankorama
20X Carolina Dry Docks

Lunge walk to Flag Poles (curb at front entrance way to SPMS)

20X Merkins
20X Dips
Pledge of Allegiance

Mosey to Field Events venue at front GridIron

6 Minutes of Mary and Superman
60 seconds LBCs
60 seconds of Flutter Kicks
60 seconds of Freddy Mercurys
60 seconds of Dollys
60 seconds of Rosalitas
60 seconds of Weezy Jeffersons
Superman with rendition of Greatest American Hero theme song

Mosey (short stroll a/k/a #DaisyChain) to NW corner of front GridIron

Four Corner Lindsays/40s

Corner 1 – 30 Merkins and 10 Imperial Squat Walkers
Corner 2 – 25 Merkins and 15 ISWs
Corner 3 – 20 Merkins and 20 ISWs
Corner 4 – 15 Merkins and 25 ISWs
Corner 1 – 10 Merkins and 30 ISWs

Mini-Plankorama ending with Marching Planks

Onto the track for 440

Karaoke right, lunge walks, high skips, lunge walks, Karaoke left, lunge walks, high skips, lunge walks

Daisy Chain to Field Events venue

20X Merkins
20X Upward Thrusts
20X Merkins
20X Upward Thrusts
20X LBCs
20X Rosalitas
30 seconds of Partner Leg Lift Pushes

Mosey to Pouncey Tract parking lot

COT

Bleeder informed the PAX that F3 Richmond is now 6 months strong.  T-Claps to the LEAP Team that planted the first Shovel Flag for the “Inaugural Workout” at the GridIron on September 20, 2014, and in particular to OBT, Blue, The Mighty Lance, Nancy Drew, Cauliflower, Sir Topham Hat, Disney, White Shoe, MacGruber, Cong Li, and Costco for getting us started the first two weeks at GridIron.

3rd F “Pre-Game Gut-Check” – we looked at a “reluctant leader” from the Old Testament. Moses: a self-professed “nobody,” without authority, lacking credibility, tongue-tied, and deeply fearful; and yet the man who God chose to lead His people from Egyptian bondage to the gates of the Promised Land. From our weakness God displays His might.

Swirly turned in a quality double-dip – T-Claps. The frontier at GridIron always keeps its lights on.

40 year age differential between Cheeta (Johnsonville 2.1) and the War Daddys. Cheetah – thanks for your leadership on the Pledge!

Someone needs to tie Earthworm’s wrists behind his head during ISWs. Clearly he escaped the intense criticism of Conspiracy – the arbiter of proper form. BTW: Is Conspiracy missing; is there a need for an #APB? Or is the rumor true – he’s too smoked by the DogPile to double-dip?

Rest Stop’s name belies his #youngmotor – glad to have a F3 Raleigh transplant even if Cheetah stole his War Baby status. We expect some strong EHing on his college and work buddies.

TYA and Bleeder battling it out for most posts – neck and neck. TYA seems to be F3’s “Bill James” – #Prof.Sabermetrics.

We learned J’ville needs a watch to keep count. He brings the pain with his 60 second Mary counts that felt like 90. But the PAX had to wrest control a la #Al Haig when J’ville’s recovery count was too slow.

Loose Goose took out the BOM with his usual strong prayer.

Coffeteria at the DailyGrind followed for some solid 2nd F to complement the strong dosages of the 1st and 3rd Fs today. Can the exhortation “Don’t tell Lindsay” be added to the Lexicon as a synonym for injury – “help, I’ve fallen and I can’t get up?”

Philippians 4:13

Four of the Faithful, including Zook from Charlotte, gathered in the rain. Conditions were wet, and the PAX was tempted to temporarily expand the AO to include the privately-owned artificial turf fields next door.  Self-restraint prevailed, however (or perhaps it was more that Earthworm could sense an impending Beast).

THANG:

Mosey from parking lot to the Pillars and then slalom the Pillars down and back.

COP

20X SSH
20X Don Quixote
20X Deep Squats
20X Imperial Walkers

Pillars Medley —
Individual post up to Pillars – 80 Pillars; 20 per Pax
— Pillar 1: Merkins; Pillar 2: Seated Chair; Pillar 3: LBCs; and Pillar 4: Rosalitas
Reset to Pillars 5 – 8
— Pillar 5: Roslaitas; Pillar 6: Merkins; Pillar 7: Seated Chair; Pillar 8: LBCs
Reset to Pillars 9 – 12
— Pillar 9: LBCs; Pillar 10: Roslatas; Pillar 11: Merkins; Pillar 12: Seated Chair
Reset to Pillars 13 – 16
— Pillar 13: Seated Chair; Pillar 14: LBCs; Pillar 15: Rosalitas; Pillar 16: Merkins
— Rinse and Repeat for 5 sets through Pillar 80 (with Merkins mix for each of 5 sets)
Mosey to Tennis Courts for karaokes, high knees, lunges, and bear crawls with assortment of planks

Mosey to parking lot for 6 Minutes of Mary and Merkins

Mosey to bleachers for 5 sets of dips with Imperial Squat Walkers and decline Merkins

Mosey to pull up bars for pull ups, Merkins, deep squats, chin ups, military press.

Mosey to parking lot pavilion for COT.

Moleskin:

The majority in shorts – Spring has arrived in Richmond.

Glad to have Zook (#SoccerDad) join us this morning while in town with his family for the Jefferson Cup.

No double-dippers from DogPile posting today – we missed you.

A set back for J’ville – return of the rib cage pain; nonetheless, he #PlayedWithPain and even picked up the fourth quarter Q. Will his LOML ever let him hike again?

Lug Nut somehow escaped injury when Earthworm’s bar support failed. After #TradingPaint Lug Nut flung forward and Earthworm gained a muddy posterior prompting Zook to ask how Earthworm got his handle. Thankfully, Lug Nut’s race car driving career remains promising despite the trauma.

Positive discussion was had concerning the addition of a 15 – 30 minute 3rd F gut-check before the GridIron – stay tuned.

John 15:5

3 strong post on a cool and crisp snow covered Gloom.  5 more will follow, here’s how it went down…

The Thang

Mosey to blacktop in the sunshine

COP

20x SSh

15x Mountain Climbers

20x Imperial Walkers

20x Don Quixote

Mosey to football field track

Daytona 500 – Joey Logano

1 lap around the track stopping 5x for 25 lbc’s

Rinse and repeat for a total of 4 laps and 500 lbc’s

Mosey to side of school

Blimps

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 front of school

Triple Check

1 person run to cone and back

2^nd people’s chair

3^rd BTTW

Rinse and repeat 3x

5 ½ minutes of Mary

25 flutter kicks

20 hello dollies

20 rosalitas

X and O’s

Mosey to the Shovel Flag for COT

Moleskin

Welcome back Johnsonville! It was good to see you back in action with a pain threshold of only 3, only when you breathe of course.  Well done.

When the rest of the PAX showed after coffee and doughnuts we were already 1/2 way through the Joey Logano.  YHC did notice Jville’s pace picked up when Conspiracy arrived.  Wilson on the other hand may have been a little GASSED today!  Just saying the nose knows.

Congrats to Wedding Singer on completing the 6 pack.  Great job!

Also Congrats to Bleeder on the double shot.  Excellent job setting the example for the younger guys.

Thanks for the help DK with the Q on the fly.

Great 2nd F today.  Enjoyed it.

 

 

Sounds pretty good, huh?

7 Faithful posted for yet another crunchy workout at Gridiron, 4 of whom had started their day with a light jog at #Dogpile to prep for their real workout!

The Thang

Mosey from the shovel flag around the baseball field to the infield of the track for COP:

19 x SSH

15 x Imperial Walkers

14 x Slow Deep Squats

10 x Merkins

20 x LBC

 

Mosey to track (which had one lane partially cleared of snow) for 800 Indian Run

Mosey down hill to parking lot for runs from end to end:

First Run: Lunge first half, run second half to the end of the lot, 10 x squats, run backwards halfway and lunge to end.  Plank until everyone finishes.

Second Run: same as above, but replace squats with 10 x Merkins

Mosey to bleachers on soccer field for Lindsays (40’s) with Dips and Merkins ( x 30/10, 25/15, 20/20, 15/25, 10/30).

Mosey to football field for a short Beast:

Burpees 6 x 6, LBCs 6 x 6, Merkins 6×6, Squats 6 x 6

Finish with 6 Minutes of Mary: LBC x 20, Freddy Mercury x 15, Flutter Kicks x 15, Wilson’s Wife’s Cross-Legged leg lift x 10 each leg.

COT

Moleskin:

YHC, Earthworm and Wedding Singer were greeted with a beautiful sunrise along with some balmy double-digit temps.  Public schools have been out due to the snow all week, and so our AO canvas was almost untouched, making for some tricky footing.  Indian Runs on single-track surrounded by ice can be a dangerous endeavor, although YHC feels we did an admirable job prepping for the arrival of our first 6 Pack PAX member Lugnut.

The 4 DD’s arrived just as the Lindsays (in honor of our sidelined brother Jville) got underway, and the crew looked refreshed after their morning of coffee and donuts.  When asked how he felt about being on the final leg of the 6 Pack, I believe Lugnut was heard to say he was ready to do it again.  Way to post, Lugnut!  Always the element of style, Chum Bucket added capri socks to his capri pant winter workout ensemble.

Not a whole lot of talking during the Beast, which YHC has yet to fully be able to complete before running out of time; something to work on.   Mother Nature has truly tested this PAX this week, and I’m happy to report that we didn’t back down.  We have attacked it with Swirly-esque tenacity.  Also, be on the lookout for musically-themed Q from Wilson sometime soon, but there’s a chance that’s “only in my dreams.”

Upcoming workouts:

Tue: NoToll 0530

Wed: Swift Creek Middle (The Truth?) 0530

Thur: 45MOM 0530

Charge on! -BT