Tuesday, November 20
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: GridIron

YHC had a long drought Qing Gridiron, so it was time to go back-to-back.  With several familiar faces in tow, here is how it went down: COP 25 SSH 15 IW 15 DQ 15 helicopters 10 Suzanne Somers (each leg) 10 2x merkins 25 LBC Burpee march 15 burpees down the parking lot, 25 WWII sit-ups and 25 flutter kicks – rinse and repeat 4x Jerkin ladder – 8 on down Mosey to pickle ball courts Partner wheelbarrow 2 courts, 25 PLTs, switch for way back Series of bear crawls over 2 courts with 25 exercise to follow and run…

It was a beautiful fall morning without fall sports for YHC.  Grateful to climb back in the saddle and Q Gridiron.  Here is how it went down: COP Parking lot tracers 25 SSH 15 IW 10 Cherry Pickers 15 helicopters 10 2x merkins 10 2x scissor lifts (each leg) 25 2x LBC Mosey to the playground for 4 8x jerkins Mosey to the bus loops to perform the following 4x: 1 minute pole sit 25 pole smokers 25 reverse crunches 1 minute elbow plank 25 APD Bear crawl 6 pillars Bear crawl 20 yards Mosey to the tennis courts for…

Nine brave souls fought off the fartsack to see what ByProduct had in mind at Gridiron on this beautiful rainy morning. COP (IC): SSH – 20X Helicopters – 15X Arm Circles – 10X/5X/10X/5X Don Quixotes – 15X The Thang: Mosey to grassy knoll for 10 minutes of burpees. 7 – 10 burpees for each minute increment, with 10 on the last round.   Adderall came out strong and did the max for each round, raising the bar for all of us, but not sure too many followed his lead. Next stop on the tour was the football field where we completed…

Five of the faithful arrived in the rainy darkness for GridIron gloom. Johnsonville (YHC) took the Q with no particular routines in mind. This is what we got into: 15x ssh; 10x merkins; Rinse and repeat 3 times (total) 10 half-burpees in cadence other warmup stuff in cadence Mosey to pavillion 20x dips; 10x single leg squats per leg (with back foot on bench) repeat 20x dips; 5x single leg pistol squats (to sit and up) Mosey to playground 3 sets of ten Australians (3 wide, 3 regular, 3 narrow, 1 hold) Jerkins 7 to 4 Mosey to pickleball court…

Following heavier use for non-F3 purposes during the warmer months, the parking lot at Pouncey Tract Park was, once again, ours on Saturday.  Cooler temperatures and some rain helped our cause.  Eight posted, including six Redwoods, one Kotter, and one FNG. Following a few minutes of conversation (comprised mostly of sarcastic comments), we moved across the parking lot to the stripes for some warm up speed work across two parking rows, including High Knees (down and back twice), Butt Kickers (again, twice), Side Skips (just down and back), and Sprints (down and back).  Assemble in a circle for Don Quixotes,…

Five of the faithful posted at GridIron on a comfortable autumn morning. Johnsonville (YHC) took the Q, and this is what went down, more or less: Slaughter Starter (20 burpees) 50x SSH 25x LBCs 15x Scorpion Kicks 20x Goblet (slow) squats Karaoke back and forth parking lot lines curb crawl clockwise around raised bed, then run around parking lot rinse and repeat in the other direction Longish distance elevens with balls to the wall against restroom and Australians on playground Indian Run around ball field and gridiron field Elevens with donkey kicks against restroom wall and inclined merkins along raised…

Nine modern gladiators embraced the challenge of a grey Saturday morning to sharpen one another.  Here is how it went down: COP 10 Hurpees OYO 25 SSH 15 Hilbillies 15 cherry pickers 15 American hammers 10 2x merkins 30 Freddy Mercuries 15 pickle pounders 15 crab cakes Arm circles – 10 small, 5 big; forwards & backwards Mosey to the bleachers for a Lindsay with dips and bench kicks 2x 25 PLT Indian run to the softball field behind the school Animal kingdome Bear crawl from RF line to CF; 15 gorilla humpers; run to LF line; 20 WWII sit-ups,…

Seven men posted at GridIron this morning for the 0700 F3RVA showdown. I provided early morning comedy when I realized that I had driven from Midlo to the far west end without any license plates. #brainfart. Then took on following (#embracethesuck): Warmup with SSH, Don Quiote, Imperial Walkers, Hillbillies, LBCs, Scorpion Kicks, Hand-release Merkins. Various counts. Curb crawl left alongside the bathroom building and around the corner (about 30 yards). 10 Burpees. Curb crawl right back to the start (about 30 yards). 10 Burpees. Mosey to the gridiron. Pair up for 25 yard wheelbarrows, followed by 10 Booyah! Merkins. Because…

We have a solid track record of bringing FNGs out to our annual F3RVA birthday party/ convergence. To keep that tradition alive, we will offer an optional FNG-friendly bootcamp at 0700 in addition to the 0600 bootcamp and 0715 AM run. This will also give those who are unable to compete in the run due to injuries or other causes a double-dip option. Please ping Phonics or me if you have any questions. See ya’ in the gloom! Jville

After warnings of the apocalypse approaching, the weather proved to be a non-factor for six solid redwoods.  Here is how it went down: 10 BOYO Parking lot tracers COP 25 SSH 20 IW 15 DQ 10 2x merkins 25 2x LBC 20 2x flutter kicks 15 scorpion kicks 15 crab cakes 15 helicopters Mosey over to the jerkin gym for a jerkin ladder (starting at 10) Mosey over to the pillars for a tour de pillars Perform the following series of core exercises, then advance 10 pillars F3 style, before repeating core exercises Peoples chair – 1 minute 25 pole…

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