Author: Jim Huddle

Focus on keeping the heartrate up, upper body work and stretching.

 

Warmup (in cadence): Ran to goal line of football field: 20 SSHs, 10 Man-maker Merkins, 15 Deep Mountain Climbers, stretching exercise

Warmup (in cadence): Ran to other goal line: 20 Imperial squat Walkers, 10 Diamond Merkins, 15 Gorilla Jacks, stretching exercise

Warmup (in cadence): Ran to Parking lot: 20 Lunges, 15 Peter Parkers, 15 Knee ups, stretching exercise

Warmup (in cadence): Ran to area near pickle ball courts: 12 Don Quixote, 10 Merkins, 15 American Hammers, stretching exercise

Playground for 7s: Pullups and Knee-ups at bridge: plank up and pulled plug before everyone finished

Ran to the wall near parking lot: 10 air-press (People’s chair) in cadence, 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

Wall: 10 milkers (People’s chair) in cadence, 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

Wall: 10 Lalannes (People’s chair) in cadence, 10 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

Wall: 12 Dirty?? (I forgot what you called them. Put your hands on the wall in cadence, move one hand and then the other to the ‘floor’ and back on the wall): 15 People’s chair Muhammad Ali in cadence, 15 Donkey Kix OYO

Using curb: 20 ‘happy feet’ 3 times with 10 count in-between

Ran to lower soccer field: Jacob’s ladder to top of hill

Soccer field ‘goal line’ and next line (about 30 yards apart): Partner up: Start off opposite lines, bear crawl to the middle and 10 hand-slap merkins. Mosey back; 3 times

Ran to fence beside field: 15 pole smokers (in cadence)

Stands beside football field: 10 (double count) Dips, 10 (single count) Derkins, 10 Bulgarian (double count) split squats for each leg: next 8, then 6 then 4 then 2

Ran to wall beside Parking Lot: 10 People’s chair air press, 10 donkey kix: 3 times

Parking lot for 2 minutes of stretching

 

 

Today is Byproduct’s wedding! (Hochzeit is German for wedding). Hope it does not rain as this is an outdoor wedding. Byproduct brought 2 FNGs (his brothers in law) from Albany, NY. Always great to have visitors!

 

Announcements:

Freed to Bleed blood drive: October 20 (a Wednesday), 11 days! We are now at 17 and hope to get to 40. You can sign up on RedCrossBlood.org and for donate blood, type in F3 in the space for find a drive. Ours will be the 2^nd one that comes up.

 

Blood Drive is at Good Shepherd Lutheran in Midlothian (south of the river). Time is 10 to 3. We obviously need more donors and we’re not picky. Donors do NOT have to be F3 people. Spouses, significant others, family members, friends, acquaintances, etc.

 

We also need volunteers to sign people in and to ‘close the place’ out at the end of the drive.

 

Finally, we need people to promote this. Please announce at all the AOs.

 

The need for blood is always there but a blood shortage is more of a problem today due to Covid, which has caused a lot of donation cancellations.

Also: we moved the ‘afterworkout’ fellowship to the Starbucks on Broad and Lauderdale.

I wanted to introduce Gridiron to different exercises that I had done in Charlotte but had not seen here yet. (Mike Tysons, Get-ups, 100-yard run and belly touch (disguised Burpees))

In the parking lot:
20 SSH, 10 Man-maker Merkins, 15 Knee-ups and a stretching exercise.
To the goal line of the football field:
20 IWs, 10 Diamond Merkins, 15 American Hammers and a stretching exercise
To the 50-yard line of the football field:
20 Russian Soldiers, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise
To the other goal line of the football field:
20 Don Quixotes, 15 Heels to Heaven, 10 Stagger arm Merkins and a stretching exercise
Run the length of the football field 3 times: Belly Touch every ten yards (disguised Burpee) with Handshake leading the way.
On hill leading up to the Football field:
11s with Get-ups and Merkins: I think Tater finished first.
On the stadium benches:
10 Dips in cadence, 10 Derkins in cadence; 8 Dips, 8 Derkins, etc.
Using the wall around the building at the 50-yard line:
People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO
People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO
People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO
On the hill by the parking lot:
11s with Mike Tyson and Squats
To the football field between the 10 and 30-yard lines: partner up (partner 1 on the 10-yard line and partner 2 on the 30-yard line), bear crawl to the middle, 10 hand slap Merkins, backwards run to the 10 or 30. 3 times
On the football field: a couple of minutes of Mary
To the parking lot for a couple of minutes of stretching

I had not really thought about today being 9/11 when I signed up about 3 weeks ago to Q. Reading some of the commentary on the 20th anniversary of that awful day: some survived because of decisions made, maybe on a good hunch, to leave the building. Other less fortunate didn’t for no good reason; call it ‘bad luck’ if you will.

The next minute is not guaranteed to you. Be grateful for it. And be a blessing to those you come in contact with, today and every day that follows. That contact you make may be your last contact with them. Be a true reflection of your faith so that others may see God thru you.

Announcements:
There will be a Blood Drive. It will likely be December 19, a Sunday. Please contribute!
Next week, we will have a Gridiron workout but there is also a field day at Dog Pile(?)

You can run but you can’t hide from the rain at Gridiron. The good news is that it was about 70 degrees and it didn’t even rain a lot until the last 10 minutes or so.

This was my virgin Richmond Q. I used to Q around 15 to 20 times a year in Charlotte, although typically with an older group.

I’ve attended Gridiron many times over the years. I started with F3 ten years ago, either July or August 2011. Since my son has lived in Richmond since 2007, whenever we came up on weekends, I usually went to Gridiron on Saturday. So roughly about 3 times a year, I would come to Gridiron. I figured I should do my part and Q.

Purpose was to get the heartrate up without doing a lot of running. We went from one exercise to the other with a stretching exercise after ‘groups’ instead of a 10 count. Most of the following was done in cadence.

In the parking lot: 20 SSH, 10 Man-maker Merkins, 15 Knee-ups and a stretching exercise.

To the front of the school: 20 IWs, 10 Diamond Merkins, 15 American Hammers and a stretching exercise

Using the front wall of the school: People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

To the other end of the football field in front of the school: 20 Copperhead Squats, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise

To the practice football field at the side of the for 20 Lunges, 10 Stagger Arm Merkins, 20 Dollies and a stretching exercise

Next, using the hill between the practice field and the regular football field, Jacob’s Ladder.

Next, bathrooms next to where we started: Angry Donkeys (11s with People’s Chair air press and Donkey Kix.

Next, to parking lot for 3 rounds of jumping back and forth over the line in cadence to 20. Let’s call it ‘Happy Feet’, with a stretching exercise in between to catch my breath.

Next, to the playground near the Pickle Ball courts for: 10 Pull ups, 20 Merkins, 30 LBCs: 3 times.

Next, to the soccer field for 7s with Merkins and Squats between the ‘base line’ and the quarter line.

Using the same soccer field lines: bear crawl out and crab walk back. Repeat with broad jump out and crab walk back. To the beginning point for about 3 minutes of stretching.