Tag: GridIron

  • Downhill Slide from 30….Weeeeeeee!

    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

  • “We’ll send him a red cap and a Speedo”

    In honor of his namesake, Cousteau made some interesting discoveries on his first day out.  17 posted for Cousteau’s #VirginQ at #GridIron, and he did not disappoint.

    THANG:

    Q= Cousteau

    Warm-up mosey

    COP: Side-Straddle Hop (Jumping Jack); Merkins, Hello dollies into flutter into hold, Supermans, Bicycles, Burpees 10

    Agility Drills:

    Ladders/hurdles
    1: every foot 2x
    2: inside ladder, right/left side
    3: left to right(two feet inside)
    4: facing left/facing right (two feet inside)
    5: out and in (hopscotch) 2x

    Sprint to end cone, shuffle to next cone, defense back peddle, bunny hops. 5 merkins, build to 10.

    Walking lunge 50 yards/back peddle 50 yards to goal line.

    Switch to Toga:

    Mosey to track for 4x sprint 100m jog the turns

    Partner up for bear crawl up the hill by track, 10 sit-ups at top of hill repeat 3x

    Mosey to school for People’s Chair x2 and capped off with 20 derkins

    Mosey to the #GridIron for 15 rocking planks, 20 Freddy Mercurys, 20 reverse renegades

    COT

    Moleskin:

    I think we all knew Cousteau played soccer, but I don’t think we knew he was a current soccer coach.  This became crystal clear when we got to the field for lots of footwork drills.  It was well done and demonstrated that we can all use some focus #understatement on our footwork.

    It was a beautiful, crunchy morning on the fields, and Earthworm brought it home with a great closing prayer.  Remember the Thursday Convergence!

    Toga and Cousteau

  • Winter League Baseball and Merkin Fest at the GridIron

    The Gloom was gloriously cold … and the 7 Faithful and 1 FNG were loving it. 24 degrees was the starting temp, but with the quick pace from the outset, the PAX did not take long to forget about the cold. TNT and his rucksack came to visit from Columbia/Lake Murray SC, always great to see connections from across F3 Nation.

    THANG:

    Earthworm’s virgin Q
    Mosey to front Diamond for COP:

    Welcome and Disclaimer

    20 SSHs

    12 Squats

    20 Windmills

    12 Back Lunges

    15 Imperial Walkers

    Mosey to LF Pole for Pole to Pole and First to Thirds:

    50% run to CF and 10 Jump Squats

    50% run to RF Pole and 5 Burpees

    Karaoke (face foul) to 1B skin edge

    75% run to 2B skin edge and 100% run to 3B skin edge

    Karaoke (face fair) to LF Pole and Plank

    Rinse and Repeat

    Lunge walk to 3B

    Mosey to covered bus stop behind school and man up to pillars:

    Alternating People Chairs and Planks with slalom runs

    Hand off Q to Loose Goose

    Mosey to soccer field baseline, with TNT taking the Albatross

    Merkin Suicides (run to midfield, 10 Merkins, run back. same to end line, then midfield again, and finish with 10 Merkins at baseline for total of 40 Merkins)
    Backward run to end line, forward sprint back to baseline
    COP on the soccer field
    LBCs x20
    Hello Dolly x15
    Merkins x10
    Freddie Mercurys x15
    Smurf Jacks x10
    Merkins x10
    Mosey back to soccer field baseline for more of what everyone loves
    Merkin Suicides (minus the run back each time. Stop at midfield, end line, and midfield again, and then baseline. At each stop 10 Merkins, 40 Merkins total)
    Mosey to playground:
    Inverted pulls x8
    LBCs x12
    Superman/Banana (switch every 10 sec for a minute)
    Inverted pulls x10

    COT

    MOLESKIN:

    T-claps to Earthworm on a great job in his virgin Q. It’s good to have him in the rotation. Notwithstanding the pre-workout encouragement of Johnsonville and Toga, Earthworm blew the cadence on the second exercise – so much for remedial college basic math.

    Inspired by Toga’s “exuberance” (genuine, not FEBA variety) for teamwork, the PAX welcomed the introduction of the “restrictor plate” moseys.  But it didn’t take long for the fleet-footed Achilles and the mighty Ajax members of the PAX to scoff at the worn 185/65 Michelin and yearn for a more robust “Albatross.”  And TNT shamed the effort as he adorned himself with a ruck sack laden with 30+ lbs of bricks in preparation for his upcoming GoRuck event.  Nonetheless, it was observed that 2 of the PAX “teamed up” in transporting the Albatross to the final COP – mission accomplished.  More challenging Albatross pending?

    The Thrilla Gorilla joined us on his visit home from the Philipinnes – a welcome addition who we look forward to joining us permanently following the conclusion of his Pacific Rim assignment.  A “reverse General MacArthur” – he shall “return.”

  • Do you own gloves? I rent ’em. I have a lease with an option to buy.

    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)

  • “It’s not a tumor!!!”

    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

  • 3’s Company

    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?

  • Fancy Hands

    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

     

     

  • Saturday Morning Lights

    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).

    KW

    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.

  • RVA Takes the Reigns…”You’ll Thank Me Later”

    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

     

     

  • Week Two and the Kak-a-Laky choo-choo

    Variety is the spice of life, and this past Saturday the Richmond PAX were provided a veritable smorgasboard F3 style, from the Beast to the Kak-a-Laky Choo-choo. In prep for the final installment of the RVA launch, YHC and STH met early to recon the AO and plan our buffet of pain. As we rolled into the parking lot for the launch, the #Gridiron shovel flag had been firmly planted, with the PAX eagerly awaiting the beatdown they knew to be in store. 19 PAX launched into the crisp, Fall Gloom, and here is what they did:

    STH Q
    Cicle of Pain (COP)
    Side Straddle Hop (SSH) x 20
    Imperial Walker (IW) x 10
    Squat x 10
    Merkin x 10

    Mosey to Soccer Field for….
    The Beast — Run to 1/3 line, exercise of choice x 6, run to 2/3 line, exercise of choice x 6, run to end line, exercise of choice x 6, repeat exercises on each 1/3 line on way back (6 reps X 6)
    Exercises of Choice — Merkins, Sumo Squats, Freddie Mercury, Jumping Lunges, Diamonds and Plank Jacks
    Plank until all PAX complete

    Kak-a-laky choo choo — all PAX line Up along the end line, with everyone side-by-side in the plank position. Last man in line gets up and hops over the legs of each PAX in the line and then planks at the end. Continue with each man until the plank line reaches the end of the field.

    Disney Q

    Tabata Time
    20 seconds exercise / 10 seconds rest x 8 reps (4 minutes for each exercise)
    Exercises of Choice — Merkins, Jump Squats, Russian Twists

    Mosey to Middle School Bus Lane for some Partner Exercises
    Patner Up: Partner #1 run the bus loop, Partner #2 20 Maktar Jai, 10 LBC and 10 Dips, flapjack and repeato X2
    Plank until all PAX complete

    Mosey to soccer field for final COP
    Mary with low flutter x 10, dolly x 10 and rosalita x 10

    COT

    THE MOLESKIN

    Despite only being the second week for the RVA launch, this group came out of the gates like a veteran crowd. Some good #mumblechatter prior to and during the workout, and no one held anything back. All 19 pushed it hard, with #Larrybirds going to Toga and Conspiracy, who kept the Q’s honest. A special shoot out to the 4 PAX from Raleigh, who awoke at zero dark thirty and carpooled 2-3 hours up I-95 to show support. T-claps, brothers!

    At some point during one of the loops on bus lane, YHC found himself next to FNG Window, who admitted that this was his first true workout in almost a decade. Like many PAX within the nation, Window played sports when he was a #hatehate but had fallen into that well-known rut. Brother, stick with this, and YHC promises you will see amazing results in no time.

    The COT produced one of the best name-o-rama’s YHC has seen across the nation. One lucky FNG tried to discreetly take a dive into a port-o-jon during the workout and surprisingly found himself saddled with YHC’s new favorite name in F3 — Welcome Stifler’s Mom! #classic. Honorable mention goes to FNG Chum Bucket, whose rich fishing tradition almost landed him glorifed names such as Big Tuna, Marlin or Wahoo. But alas, good friends like Johnsonville were there to save the day.

    It was a distinct privilege to lead these men as they begin a new chapter within F3. YHC expects big things from this group, and the LEAP team fully expects to see the F3 Richmond flag planted at many events in the years to come.

    Thanks to Earthworm for the great take out and to all the PAX who joined us for some great 2F at the Daily Grind.

    See you in the Gloom!