Tag: GridIron

  • Old Dominion – Welcome to F3 Nation!

    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

  • Richmond, Meet The Dirty MacDeuce

    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

  • Begin the Begin — Pre-Launch #1

    Aye, six Pioneers posted for the first pre-launch workout of F3/Richmond at Pouncey Tract Park in Short Pump. The #EmotionalPrius arrived early from the West End, carrying OBT and Nuke, who planted the Shovel Flag and did some stretching.

    The Thang:

    Jog around parking lot.

    Warmup COP: Side Straddle Hops (SSH) x 20, American Pushups (Merkins) x 12, Flutter Kicks x 16, Low Slow Squats x 10.

    Run to backside of Short Pump Middle School, planking along the way to keep the pax together.

    Middle School Bus Lot — Ark Loader: Lunge Walk; Bear Crawl; Crab Walk; Burpee Broad Jump.

    Run to tennis courts for Burpee Suicides: Run to first sideline, 1 burpee, back to start; to second sideline, 2 burpees, back to start; to third sideline, 3 burpees, back to start. Did this sequence x 2.

    Run back along middle school arcade, mixing in lunge walks and bear crawls.

    Run to Pouncey Tract Park football field — COP for Push-o-rama: Merkins x 10; Larry Craig (wide arms) x 10; Diamonds x 6; Stagger Right/Left x 5 each side; Chuck Norris (fingertips) x 4.

    Run to Pouncey Tract Park baseball outfield for bear crawl/crab walk, then COP — Six Minutes of Mary: Hello Dolly, Little Baby Crunches, High Slow Flutters, Heels to Heaven, Bicycles, 6-Inch Hold, Superman.

    Return to parking lot for COT.

    Spreadsheets from the Gloom:

    _ This was a relatively-low intensity start, with frequent breaks for explanations and bits of F3 lore/BS, but we hit some key basics and mixed in a decent amount of movement. The park itself is pretty small, but once you add in everything over at the middle school, it’s a pretty diverse AO (Area of Operations).

    _ Everyone caught on quickly to the cadence counting, which was awesome.

    _ Less impressive was the way you all left me out to dry on the Superman song — and mine is a singing voice that should never be heard solo. Since Blue and his team WILL DEFINITELY BE DOING THIS ON SATURDAY, (right, Blue?) you have a few days to practice. Here’s a link to not only the song itself, but the entire opening credits sequence from “The Greatest American Hero,” including some awesome early 80s green-screen special effects. Watch it, memorize the words, marvel at William Katt’s ManPerm and generally revel in the Reagan-era awesomeness.

    _ As we saw, Nuke is recovering from a bad skiing accident last winter (I’m contemplating a name change to Bleeder) and his knee is still pretty balky, so he was a good illustration of the “you against you” and “leave no man behind” principles that we build into the workouts. Triple claps (T-claps) to  him for getting out there and getting after it.

    _ If you couldn’t make it this morning, please try to join us tomorrow or Thursday. We’re off to a great start and this thing is going to explode in Richmond. After I dropped Jack off at his place, I hit the Starbucks in Carytown for a cup and put a Flying Emotional Headlock on the #Pay4Play #NavySealWorkout guys who were drinking coffee outside. One of them said, “I’ve heard of F3 — one of the Fs is ‘Free,’ right?” Bingo!

    OBT