Tag: GridIron

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?

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.