Author: Tater

  • Frozen Tundra of the Grid Iron

    With a 1 degree windchill and a frozen tundra, 4 of us managed to workout at the pickle ball stadium and playground (a little more protection from the wind).

    Warm up and 5 Burpees to get the blood flowing. Then to pickle ball stadium for: 4 Corners prostitute style with 5 Burpees, 10 Merkins, 15 Squats, and 20 WWIIs. Then a Lindsay of Step Ups and Dips, followed by a Triple Check of Run, Dirkins, and Step Ups.

    Playground for some Ground and Pound: 5 Burpees, 200 Abs (10-25 of: Crunchy, American Hammers, Knee Ups, WWIIs, WWIs, Heals to Heaven, Side Crunch, Irish Hammers, V-up Roll Ups, Box Cutters, and LBCs). Jack Web (1 Merkin to 4 Air Presses) to give Abs a break. Then finished off with 2 rounds of 5 Burpees, 10 Squats, 15 Carolina Dry Docks, and 20 Side Straddle Hops.

    Stretched, gave thanks, and went to coffee.

  • Heart rate pumping at Tunnel Vision

    Four of us posted this morning and shared equally in an impressive workout. Borat mentioned his heart rate was as high this morning as the WTH running workout on Wed. So we did alight 🙂

    Tater handled the warm up and then headed through the tunnel (5 Burpees as the toll) and on to the tennis courts for 4 Corners (25 WW IIs, 25 Dips, 25 Squats, and 25 Carolina Dry Docks). Added 5 Burpees in the center after every exercise.

    Borat took over and brought us to the playground (through the Tunnel with 5 more Burpees), to a triple check of 20 Step Ups, 20 Lunges and 6 Pull Ups.

    Blue Moon took over for a mosey back through the Tunnel (a few Burpees on the way and 5 Burpees as you go through the Tunnel), for 11’s on a hill with Mike Tysons and WWIIs.

    Banjo brought us back through the Tunnel (5 more Burpees), for 7’s around the parking lot of Hand Release Merkins and Burpees.

    Tater finished with 10 Irish Hammers and some stretching.

  • Grid Iron 20-26

    First workout of the year at Grid Iron, so after a brief warmup we did a few 20’s and 26’s.

    Pickle Ball Courts for: 3 Rounds of 20 Step Ups, 26 Dips.

    Soccer Field for 3 rounds of 20-26: 1st, jog to 20 yard line for 20 Merkins, then back to touch line for 26 WW IIs. Repeat 5 times adding 20 yards until you finish 100 Merkins and 130 WWIIs. Next round 1 Burpee to start then 5 Burpees every 20 yards until you finish the soccer field and your 26th Burpee. 3rd was every 20 yards do 26 Calf Raises until you finish the 100 yards and 130 Calf Raises.

    4 Corners (Prostitute Style) with 5 Burpees, 10 Squats, 15 Carolina Dry Docks and 20 American Hammers.

    Pickle Ball Courts for: 20 Dirkins and 26 Incline Merkins.

    Playground for Abs: 20 Crunch Frogs, 20 Irish Hammers/WWIs, 26 Heals to Heaven and 26 Side Crunches

  • Tunnel Vision Inaugural Post

    While there have been plenty of soft launches at Tunnel Vision, this is the first post. Three of us were there for:

    Warm up, followed by a mosey through the Tunnel. Couldn’t walk it, so we Bear Crawled. Made our way to tennis courts for 25 count of Dips, Carolina Dry Docks, WW IIs, and Squats in each corner, with 5 Burpees in the center after each exercise.

    Slow mosey back toward Tunnel and did 7’s on the hill with Mike Tyson’s and WWIs. Took a break with 100 Abs (25 Heals to Heaven, 25 Crunch Frogs, 25 Side Crunches each side). Then Bear Crawled back through Tunnel for another set of 100 Abs (Irish Hammers, American Hammers, Crunches).

    Went to playground for Lindsey of Dips and Step-ups, then a triple check of Dirkins, Decline Merkins, and Pull-ups/Jerkins.

    Stretch, Announcements, Prayer…was a good morning.

  • 12 Days of Christmas—Grid Iron Style

    It’s that time of year. Time for 12 Days of Christmas. After a brief warmup (including 10 Burpees), we headed to the soccer field.

    First stop was pickle ball courts (which were shockingly empty at 32 degrees) for 12 Dips, 12 Step Ups (each leg) and 12 Dips.

    Soccer field for 12 Days of Christmas (1 day at a time, repeating the prior days…just like the song…you get it): 1 Freddy Mercury, 2 WW IIs, 3 Merkins, 4 Crunchy Frogs, 5 BURPEES, 6 Side Crunches, 7 Sumo Squats, 8 Hello Dollies, 9 APDs, 10 Forward Lunges, 11 Pickle Pounders, 12 American Hammers

    After a well deserved 10 count, it was time for 4 corners (prostitute style). Attila seemed to want 4 corners of Burpees, but we decided on 5 Burpees, 10 WW IIs, 15 Squats, and 20 Merkins.

    Back to play ground area to finish out with Abs (12 Heals to Heaven, 12 WWIs, 12 Irish Hammers, 12 American Hammers in Cadence…and finished with 12 Burpees (for a total Burpee count of 92 for the day).

  • Going through a transition…?

    You got me. But Attila says he was going through a transition so I didn’t ask…but it made for a good back blast. 🙂

    Eight of us posted for a pre-Thanksgiving Monday workout at The Deep. After some warm up and extra stretching we accomplished:

    11’s on The Hill: Mike Tysons and Squats

    Dips and Carolina Dry Docks: 30 Dips, 20 Carolinas, 20 Dips, 20 Carolinas, 15 Dips and 20 Carolinas

    The Hill for 5 sets of Bernies with incremental # of Burpees on the top of the hill.

    Monkey Bars for 10, 7 and 5 Pull Ups

    Ab Style Indian Run: Everybody doing Pole Smokers until the last guy runs to the front of the line. Rotated to Boxing CockRoaches and WWIIs, and WWIs on the pole

    Mosey down the block with increasing # of Merkins per door, up to 10.

    Back to stretching and COT

  • 4,000 Steps

    In honor of those running the Richmond Marathon, Grid Iron paid tribute with a mini marathon of 4,000 steps, plus some boot camp activities.

    1 lap (1/4 mile) of Indian Runs, followed by 26.2 Merkins and 26.2 WWIIs (OK maybe not .2).

    2nd lap at your own pace. Followed by 26.2 Merkins and 26.2 WWIIs.

    3rd lap…1/2 went forward, and 1/2 Bernie. Meet half way of track for 13.1 Burpees. Flap Jack to go the other 1/2 of track and finish with 13.1 more Burpees.

    4th lap and finishing our 1 mile: Combo of Ukrainian Soldiers, Karaoke, Bear Crawl, Bernie, Sprint…with pauses of stretching, Merkins, Carolina Dry Docks, and more stretching.

    Break Time with Abs: 8 sets of 26.2 and 13.1 count: WWIs, WWIIs, Side Crunches both side, Crunchy Frogs, American Hammers, Heals to Heaven, and Irish Hammers.

    Jacob’s Ladder: 1 Merkin: 4 Air Press. Up to 10 sets. Mosey to benches for 26.2 Dips and 13.1 Dirkins.

    Stretch again, and we’re done.

  • Grid Iron Halloween

    We had a Baker’s Dozen this morning at Grid Iron. After a brief warm up we headed to the soccer field for:

    Abs: 100 core exercises to wake us up (25 WWIIs, 25 Crunch Frogs, 25 Heals to Heaven, 25 Reverse Crunches)

    Cardio: The Beast with Side Straddle Hops, Calf Raises, Squats, Carolina Dry Docs, Merkins…and Burpees to cap it off

    Abs: 100 more core exercises for a cardio break: (25 WWIs, 25 Side Crunches each side, 25 LBCs). Finished another 100 core exercises scattered throughout the morning: (10 Irish Hammers, 20 American Hammers, 20 V-Ups, 25 Pole Smokers, and 25 more American Hammers)

    Arms/Chest: Jack Web with 1 Merkin to 4 Air Presses, later followed by a Ring of Fire with 5 Merkins of your choice

    Lindsey: 30-10, 20-20, 10-30 Step Ups and Dips

  • Square, Circle, Triangle

    Henrico County has gone too far…they’ve removed the monkey bars from Grid Iron. (Probably needed room for another pickle ball court). Never fear, the 10 of us headed to the soccer field for other elementary (Squid Game) exercises:

    Square: 5, 10, 15, 20 exercises in every corner. Started with Merkins. Did a round of Carolina Dry Docks, a round of Staggered Arm Merkins and a round of Sumo Squats.

    Triangle: 5 Burpees in 3 corners of the soccer field, and end back at Circle for more of a break (abs):

    Circle: Took a break around the midfield circle for 100 abs: 25 WWIIs, 25 Side Crunch (each side), 25 Heals to Heaven. Later, between other rounds of Square and Triange we hit: 10 Irish Hammers, 15 Rollups, 25 Crunchy Frogs, 25 WWIs, 2 sets of 25 PLTs, and 50 American Hammers. Ended with Jack Web of 1:4 Merkins:Air Press

    Cool down, stretching, and off to Starbucks after COT.

  • Going through a transition…?

    9 of us gathered at Grid Iron to celebrate a cool morning and the transitioning from summer to fall. But it was more about Roger Roger transitioning. No, no…he’s transitioning back to becoming an active pilot. Good luck brother. Meanwhile we had a boot camp this morning including:

    SMITH 5 Corners (Because 4 wasn’t enough)- 25 Squats, 25 Merkins, 25 Incline Merkins, 25 Taps (Shoulder), 25 Heals to Heaven. And add 5 Burpees at mid field between each corner exercise.

    7’s (Because 11’s would be just too much Abs)- Get Up’s and Irish Hammers

    Colonnade and the Poles- Slow march down the colonnade with 10 Burpees every other pole, followed by Squats every other pole until we reached our landing spot for a Triple Check of: Chicken Peckers, American Hammers, and a Run. Slow march back down the colonnade with 10 exercises at every pole. 9 of us got to choose 2 exercises each so that’s 180 of a mixture from: Chuck Norris, WW IIs, Sumo Squats, Imperial Walkers, Bear Crawls, Pole Smokers, Ranger Merkins, Crunchy Frogs, Hitchhikers, and more.

    Finished with some stretching and 50 ab related exercises.