Tuesday, September 22
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Another beautiful Fall morning at Grid Iron, but time for something different…Hot Potato. This happens when YHQ forgets he signed up months in advance for the Q on back to back weekends. Fortunately we had a group of 10 men who all contributed as Q. So, after a warm up in the parking lot we headed to the comfy soccer field for a modified Beast including Burpees, Merkins, WW IIs, and more with Pinto, Blue Moon, and Bi Product taking the lead. Attila completed our time on the soccer field by leading a modified triple check. FireMan Ed then took…

10 Brave Davillians welcome Fall with the last edition of the IPC. Conditions: Wet grass = Wet shoes and cold hands but it’s always sunny and 70. This how it went down Warmup: PAX did varies stretches while YHC explained/demo the exercises THANG Murder Bunnies 1 Round For Time 10 Burpee Block Jump Overs (BBJO)Murder Bunny 25yds25 ThrusterReturn to the goal line with your block 10 Burpee Block Jump Overs (BBJO)Murder Bunny 50yds50 Alternating block merkinsReturn to the goal line with your block 10 Burpee Block Jump Overs (BBJO)Murder Bunny 75yds75 Curl PressesReturn to the goal line with your block…

Coconut husk hoofbeats echoed across the misty gloom as fourteen Knights of the South assembled for battle. Their enemy – the indomitable Murder Bunny – known across all the land for mercilessly ripping men’s vertebrae asunder. Leering vultures hungrily awaiting the expected outcome witnessed the battle scene as follows: The THANG: Warmerama: Mosey down to the FieldCollect blocks on routeWelcome & F3 DisclaimerVariable Mary Warm-ups and a little practice of the IPC moves: IPC WEEK #4: For TIME, complete the following:Baseline x10 Burpee Block Jump Overs (BBJO’s)Murder Bunny to the 25 yard linex25 Block Squat ThrustersRun back with block to…

Conditions: Ideal FNGs: None Warmarama SSH – 25Imperial Walkers– 10Arm Circles – 10Michael Phelps – 10 Mosey to Coupons and behind foodlion. The Thang All About the Benjamins x 3 25 Curls for the Girls,  25 Walking Lunges, (sub rifle carry rounds 2 and 3) 25 Squats,  25 Walking Lunges back to your coupon, (sub rifle carry rounds 2 and 3) 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, (sub V- up round 2) (sub merkins round 3) 25 Walking Lunges back. Mosey 400m —end AATB—- Mary, pick your own poison w/ or w/out coupon, in 1 minute intervals. x 8.…

A dozen strong came out to tackle the last week of the Iron Pax Challenge. A brisk 46 degrees and soggy fields met the pax on the upper baseball field as we have offically hit fall this morning. Week 4 was: 10 Block Burpees, 25 yard Murder Bunny, stop for 25 Thrusters, carry block back. Round 2: 10 more burpees, 50 yard Murder bunny then 50 Alternating Merkins. Carry coupon back. Round 3: 10 burpees, 75 yard murder bunny then 75 Curl-Presses. Back to start. Final Round: 10 Burpees, 100 yard muder bunny then 100 Heel touches. Back then finish…

No Q as of 10pm Monday, YHC stepped up with something simple. Here’s the route: All Runners: Richmond Way to Westhampton WayRight to stay on Westhampton WayContinue on Crenshaw WayRight on UR DrLeft on River RdLeft into BatcaveRight on Ridgeway Rd 4s: Right on Roselawn RdLeft on Towana RdLeft on CollegeThrough the Robin’s Center parking lotBack to flag 5s: Right on Fairway View RdLeft on Topoan RdLeft on Towana RdContinue on Campus DrQuick diversion up Bostwick LnContinue on Campus DrLeft on College RdThrough the Robin’s Center parking lotAround the LakeBack to flag 6s: Same as 5s but stay on College…

5 warrior arose from the fartsack to take on the gloom. YHC always loves to start the week the right way. No COP just start running. Marmaduke needed to log 2 miles so the Pax obliged by starting with a 2 miler through the hood. We returned to the clubhouse to find Bullseye who was doing BYOR (BYORock) Workout. We joined with YHC taking the lead. Do 10 each of 5 exercises (curls, overhead press, tri’s, squat, front lat raises) run to end of lot and return. We did 5 rounds. Then switch exercises (curls, lion king, lunges, rock copters)…

Conditions: A little breezy, but AWESOME! PAX: 5 FNGs: None Warmarama SSH – 30TTT – 15Toy Soldiers – 10Michael Phelps – 15 Mosey to Parking Garage by Salsas. The Thang Elevator Up: Stop on each floor to do a level of the elevator. PAX rotated counting to encourage mumble chatter. Big Boys – 10 CDDs – 20 Mountain Climbers – 30 Shoulder Taps – 40 LBCs – 50 Line ’em up: PAX all line up 1-5. #1 performs transition around parking deck while others rotate through AMRAP. #1 – Bear Crawl/Side Step/Crab Walk Flutter Kicks Merkins LBCs Lunges #2 Lunge…

Conditions: Starting to cool PAX: 6 FNGs: None Warmarama SSH – 30Arm Circles – 12 Each WayTTT (slow) – 12Emperial Walkers – 15 Mosey around the pond to the tennis courts. The Thang BOMBS – Pax partner up for some B.O.M.B.S. Burpees – 50 Overhead Claps – 100 Merkins – 150 Big Boys – 200 Squats – 250 Pick Your Poison – Each PAX selects an exercise for everyone else to do AMRAP while he runs to the bridge and back. Selections included Arm Circles, SSH, Merkins. Monkey Humpers, etc. COT Exodus 20:1-6 Announcements Iron PAX Week 3 will be…

Three gloom warriors posted to Bon Air’s gnarliest AO to get their week started right. Here’s how it went: Warmarama: Mosey to the other side of the Stone House for SSH x 20, IW x 15, Helicopters x 15, DQs x 10, Freddie Mercuries x 20, APDs x 10, mosey to the tree line for: COP 1: Bear Hike. See that line of five trees? Bear crawl along them and do ascending sets of merkins at each along the way: 5, 10, 15, 20, 25. COP 2: Batteau Ultra. IP run (6 does a burpee) around the path from the…

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