Another beautiful morning at the GridIron greeted 7 of the Faithful.  The Shovel Flag was planted, and the PAX got to work in a contracted AO of about 75 yards for a freestyle ground and pound. The Thang: 10x Burpees – regular OYO 25x SSHs 25x DQs 25x Air Squats 25x Mountain Climbers 25x Knee Tuck Jumps OYO 10x Burpees – Knee Tuck Jump variation OYO 2 sets of 25x Partner Leg Toss 25x Dead Cockroaches Back Arch hold 2 sets of 25x Partner Leg Toss 10x Burpees – Plank Jack variation OYO 25x Air Squats with ISO hold with…

Eleven of the faithful, and one FNG gathered at GridIron to start the weekend with a dose of RedPill.  The weather was sunny and warm, but slightly cooler than the average August morning in Richmond.  This is how it went down: THANG: ssh x 30, merkins x 12, don quiote x 25, hillbillies x 25 mosey to grassy knoll for 10 minutes of burpees mosey to track, 400m run, planks / back bridges, 400m run (arrival of Swirly, Isle5, and Bleeder from Dogpile) mosey to pillars for 40 seconds on each of 12 pre-set stations, including ab wheel, merkins, pole smokers, pistol squat on TRX (left), pistol squat on TRX (right), ww2 situps,…

Another splendid morning at the GridIron as the Pax enjoyed a temperature in the 60s.  We started with 6 of the Faithful and an FNG but added 2 Double Dippers at Half Time to make us 9 strong.  After a quick ambulation to the near WildCat GridIron Goal Post and a disclaimer we got right at it as follows: The Thang: Slaughter Starter – 20 Burpees OYO x25 SSH and x25 Don Quixotes Mosey to the Track and drop to our 6s at the 50 yard sideline of upper football field – x25 Alabama Prom Dates and Back Bend/Bridge/Arch Holds.…

5 strong souls moseyed into the gloom on a beautiful 66 degree morning. Mosey to the center of the top football field COP 25 X SSH 30 X LBC 20 x Crab Cakes 25 x Imperial Walkers Mosey to the bus loop Modified Dora 1 2 3 (sprint style, partner) 50 merkins 100 LBC 150 Squats Zombie Walk and Mosey to lower football field Beast Merkins LBC V ups Mountain Climbers Jumper squats Freddie Mercury Mosey to front of school bleachers Triple Nickle Run uphill 5x monkey humpers Run downhill 5x dips on bleachers Rinse & repeat 5x Mosey to…

Five of the Faithful posted with Johnsonville raising the splendid new GridIron ShovelFlag. Three DoubleDippers emerged from a TrailRun and joined us at Halftime.  The morning was glorious – 65 degrees and negligible humidity at KickOff.  The Pax elected to receive and the offense went like this: The Thang: x25 SSH, x25 Don Quixotes, x25 Imperial Walkers, x25 Mountain Climbers, x25 Alabama Prom Dates, x25 Left Side Plank Dips, and x25 Right Side Plank Dips Mosey to WildCat football field stands for x25 Weezey Jeffersons Mosey to lower football field for x25 Partner Leg Toss (odd man squats), sideline to…

Five of the faithful and two FNGs posted at Pouncy Tract Park at 7AM on a fine, midsummer Saturday morning to make a #DownPainMent.  Johnsonville took the Q, and this is how it went down: COP warmup: ssh x 25 don quixote x 25 partner leg toss x 25 (2 sets) merkins x 15 Mosey to Grassy Knoll 10 minutes of burpees Mosey to Old Schoolhouse triple play wall sit / plank / run (2 sets) Mosey to Hill by Entrance pair up — one person does Lt. Dans while the other crab walks up hill, does 5 merkins at top, bear crawls…

Five of the PAX, including a DoubleDipper, gathered at the GridIron in the rainy and refreshingly cool Gloom.  In light of the recent F3 RVA emphasis on running it seemed appropriate to audible to a ground and pound. So the PAX hit the dirt as follows: The Thang: COP (1st half):  Five six minute sets of x10 Burpees, Merkin ISOs with intervening regular and side planks, and core medleys (eg. x25 Dead Bugs, x50 LBCs, x25 Dead Bugs Erectus, x25 Alabama Prom Dates, etc.) with some random slow deep squats, deep squat ISOs, and Downward Dog based stretches adding flavor…

Five of the faithful posted for a 4th of July boot-camp, two of which arrived somewhat late after posting at #dogpile.  Jville took the Q, and this is how the celebration went down: ssh x 25 merk x 15 don quixote x 25 hillbillies x 25 merk x 15 standing mountain climbers x 25 Mosey to Grassy Knoll 10 minues of burpees Mosey to Old Schoolhouse triple play wall sit / plank / run (2 sets) Earthworm took the Q lunge walk to pavilion Al Gore against tree-like pillers partner Leg Toss x 25 (2 sets) tabata (3 min) dips partner Leg…

Two of the Faithful and one FNG posted this morning at the GridIron with Donor Kebab planting the ShovelFlag.  Spirits were high as the PAX were treated to a pleasant temperature, a light rain, and a spongy turf.  Weather postponing the cricketers’ match was just right for the PAX. THANG: Mosey to and around the far side of Short Pump Middle School to the Pillars. Triangulate for X25 SSHs, X25 Don Quixotes, and Downward Dog to Half Crab stretches. Ground and Pound at the Pillars: Nine sets of chest/arms (assortment of Merkins, Carolina Dry Docks, and Dips X25 per), legs…

Six strong at the GridIron, three sporting red shirts and three sporting black shirts (one of which was apparently well-worn if not a bit tight); all eager to get stronger with the “encouragement” of the PAX. THANG: Mosey to the Track and post up on the Field Events venue for: X25 SSHs, X25 Imperial Walkers, X25 Deep Squats, and X25 Don Quixotes. COP: Mosey across Track and up to Higher Ground between Track and Pouncey Tract Road for: 10 Minutes of Burpees followed by “experimental” Downward Dog to Half Crab stretch and Glute-Ham Walks Mosey back to Track for: 100…