6 faithful posted for a glorious Saturday Gridiron workout. We anticipated late arrivals from those attending the earlier morning workout at #DogPile. The Thang: Chum Bucket Q Mosey to school soccer field for COP 25 SSHs 25 Imperial Walkers 25 Windmills Stand in squat position while passing rugby ball around the circle Jog around soccer field to school football field for the Ball and Half Beast Start at 50 yard line and jog to south end zone while passing the rugby ball Turn around and return to the 50 From the 50, run towards the north end zone completing 6…

As this was an “exploratory” test run for a new AO at Byrd Park, I encouraged the PAX to relax and breathe easy to help this go more smoothly.  It was a frosty morning for our little experiment, but I think we learned a lot and will be at it again next week. THANG: Mosey to Carillon circle for warm-up:  Split Jumps, Larry Craigs, Mtn Climbers, bicycles Mosey to VITA for to start the course: 3×10 pull-ups while your partner does squats mosey to rope where YHC and one other failed miserably on a rope climb.  YHC is blaming that…

12 posted for what might have been a downpour but ended up being a downright pleasant morning.  Spirits were high as YHC started an industry standard warm-up and then headed for the playground. THANG: Mosey to lower field to learn it was closed.  YHC wonders if this is because of our intrepid bunch of ground scratchers.  Mosey to field inside track for COP:  SSH, clerkins, sit-ups, mtn climbers Mosey to playground for 3x:  10 supine pull-ups, 20 dips, 20 marching planks Mosey to baseball field for quick dash through the woods and back to the park where we ascended “the…

12 PAX, including two guests from NC, showed up for the GridIron on Saturday. The THANG: Cousteau Q Half mile warm-up run from the park, around the school, and around to the school soccer field COP SSHs Ass-Kickers (right lunge, left lunge, down to a merkin and back to lunge position) LBCs Rosalitas Flutter kicks Football field circuit Partner carries 25 yards each, duck walk 25 yards, and bear crawl 25 yards Complete 4 times Tunnel of Love – bunny hops to the tunnel and bear crawl through Two 100 meter sprints on the track, jogging the corners in between…

The Gloom offered a pleasant mid-30s temperature when Lugnut planted the Shovel Flag. Amidst the season of Advent, 9 of the Faithful and 1 FNG were prepared to celebrate. THANG: Mosey to north side of school and lower GridIron, with Earthworm at the Q: Welcome and Disclaimer 20x SSH, 20x Freddy Mercury’s, 20xWindmills, and 15x Squats Mosey to back of school – vicinity of covered bus stop pillars (henceforth, the “Pillars”) for COP: OYO “40s” – alternating Merkins (30, 25, 20, 15, and 10) and Dolly’s (10, 15, 20, 25, and 30) with slalom runs on the Pillars OYO “40s”…

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…

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…