Author: Tater

  • 911 Remembrance at Tunnel Vision

    3 posted this AM for a 911 Remembrance with a lot of 9’s and 11’s (I know, not that clever).

    9 Carolina’s, Bear Crawl through Tunnel, and 11 Carolina’s.

    To the hill for: 9’s with Mike Tyson’s and WWII’s. Followed by 11 Burpees.

    To the steps for 4 levels of: 9 Squats 11 Step Ups. 9 Dips 11 WWI’s. 9 Chuck Noris and 11 Dips, 9 Decline and 11 Incline Merkins.

    To the pavilion: 9 Step ups, 11 Dips. 9 Step ups 11 Decline Merkins

    Core: 9 sets of abs 11 count. WWIs, WWIIs, Heals, Side Left, Side Right, Irish Hammers, Dolly’s, Rosalita’s, Flutters.

    Parking lot for 9 count of 11 exercises: Burpees, Merkins, Wide Grip, Stagger arm left, Stagger arm right, Squats, Sumos, Lunge left, Lunge right, Heal Raises, Chuck Norris

    Triple Check of: Run, WWIIs and Merkins. Followed by Playground for Step Ups, Pull Ups, and Incline.

  • Football History/Trivia Day

    It’s September and football is back. 10 posted at Grid Iron and we had a Football History workout. After brief warm up, off to the field for:

    1869 (Year American football was invented)- 1 Burpee, 8 WWIIs, 6 Merkins and 9 Squats. Repeat every 25 yards (25 being number or players on a side).

    1920’s (Year professional league, now the NFL, started)- 19 exercises every 20 yards. So we did 19 Side Straddle Hops, 19 Mountain Climbers, 19 Penguins, 19 Burpees, and 19 American Hammers.

    32’s (32 NFL Teams)- 4 Corners with 8 exercises of: Heal Raises, Burpees, Wide Grip Merkins, and Chuck Norris.

    107’s (NFL’s 107th season)- 50 Side Crunches, 25 WWIIs, 25 Heals to Heaven and 7 Irish Hammers. Another round of 107’s with: 25 Squats, 50 Lunges, 25 Mountain Climbers and 7 Burpees. 3rd round of 107’s: 50 American Hammers, 25 Dolly’s, 25 Rosa Lita’s and 7 Burpees.

    Titles. 13’s (Green Bay) Titles=13 Burpees. 6’s (2 NFL Teams have won 6 Super Bowls)- 6 Squats and 6 Burpees.

    Losers (12 Teams have never won a Super Bowl)- Random exercises until we could guess all 12.

    On the way back to the flag, 32 Dips (twice), V-Up Roll Ups, Up-Downs, and some stretching.

  • Can you say 2nd annual if it’s only your second time?

    9 of us did the road trip for the 2nd annual Lake Anna F3 Day. We missed many of our brothers committed to other family events. But we’ll be back…

    Brief warm up and already people were trying to name the FNG.

    Exercises were limited: Triple Check (Run, Step Up, WWII), Another Triple Check (Incline Merkin, Decline Merkin, Run).

    Back to the flag (yep, that short) for Jacob’s Ladder, Ring of Fire (pick your favorite Merkin) and 100+ core exercises (American, Irish, Heals, Side Crunches).

    Coffee, Bagels, and on to the boat…found Handshake on the water, then went to lunch at Mexican restaurant, and naming of our FNG. Welcome Captain Deez.

  • 72?

    4 of us posted at Tunnel. After a warm up, headed to benches for first workout. Asked for a number and Gomer said 72. Why? We don’t know…but we did 72 Step ups and 72 Dips (split in to two 36’s).

    To the Tunnel for Lunges and Copper Head Squats. To the hill for 7’s with Wide Grip Merkins and Squats. To the retaining wall for a series of exercises per step: 1 Burpee, 10 Dips, 10 Incline Merkins, 2 Burpees, 20 Dips, 20 Incline, 3 Burpees 30 Dips 30 Incline/WWIIs, 4 Burpees, 40 Dips, 40 Incline/WWIIs. 5 Burpees

    Merkin 7: 7 count of Regular, Staggered, Chuck Norris, Wide Grip, Diamond, and Ranger.

    Ab Break of 100 core: 20 American Hammers + 5 Irish, 25 Side Crunches (each side), 10 Heals and 15 Crunchy,

    Through the Tunnel with Lunges and Copper Heads, to the Flag for a Ring of Fire and Mary.

  • 85 at The Deep

    Four posted at The Deep, and we “enjoyed” a theme of 85. Why? Because my Dad just turned 85. His father and grandfather didn’t live to 55 (my age). So it’s good for all of us to be thankful and keep coming to F3!

    Warm up then a series of 8 stops with a 5 count of Lunges, Heals to Heaven, Squats, Staggered Merkins, Ukranians, CopperHead Squats, and WWIIs.

    To the hill for 8’s of Mike Tyson’s and Squats. Ended that with 5 Burpees.

    To the benches for 40 Dips and Incline Merkins (Why 40? 8×5 and nobody was going to do 85 Dips).

    To the hill for 8 Burpees broken up with 5 Hill runs. Then a break for core…Irish Hammers, American Hammers, Side Crunches.

    To the playground for 8 second hold on monkey bars, then 5 pull ups. 2x. Final stretch to the Colonnade for a series of 8 stops with 5 count of Ranger Merkins, Wide Grip Merkins, Crunchy Frogs, some other stuff and we ended with Burpees 🙂

  • I’ve Fallen But I Got Up

    5 of us posted, 1 of us even had a fall…but he got back up. Now that’s the F3 way. Not how many times you fall, but how many times you get back up.

    Warm up, then a mosey to The Tunnel for Bear Crawls with a Merkin at every light. Increase Merkin per light (5 lights).

    Mosey to the hill for 7’s (Mike Tyson’s and WWII’s).

    Mosey to Retaining Wall/Steps for a series of: 1 Burpee, 10 Dips, and 10 Step Ups, and increase to 2, 20, 20, until we get to 4, 40, 40. 5 Burpees at the top and come back down with: Declining # of Burpees, but 10 Decline Merkins and 10 WWIIs at every step.

    Took an Ab Break (125 Ab related exercises…Crunch, American Hammers, WWIs, Side Crunches).

    Mosey back through Tunnel with Crawl Bear and Merkin at every light.

    Finished at Playground for a round of: Pull-ups, StepUps, Squats, and Incline Merkins.

  • Gypsy 2Pack Shakur

    Today we learned that in this awful air quality (thanks Canada), that Gypsy is immune to it…after smoking 2 packs a day in his youth. The rest of us modified.

    Warm up, mumble chatter, stretch, mumble chatter, and we’re off…

    100 yard mosey with every 5-10 yards roll the die to see our exercise. After 13 of us went we went through Burpees, Merkins, Squats, Air Jump Ropes, WWIIs, and a bunch more.

    4 Corners (Prostitute Style): A roll of the die told us 10 Burpees, 15 second Plank, 20 Squats, and 25 Merkins (with an audible of Lunges to audible for Burpees every other corner).

    Break Time: 25 WWIIs, 25 2 count American-Irish Hammers, 25 Side Crunches.

    Tripe Check: Roll the die to see our exercises after each round, with a variation of Merkins or Wide Grip, Squats, WWIIs

    Break Time: 4 mins of Abs with American Hammers, Crunch Frogs, Heals to Heaven, Dollies, Rosalita’s, Flutters, and more.

    Next week at Grid Iron is the BDay Q of WhiteDeer and Byproduct!

  • Eight is Enough

    Eight of us posted on this beautiful Monday morning, and we stayed dry (except for Attila’s underwear). Poor Spinner learned the hard way not to warm up next to some people. We had some new faces and some old faces that hadn’t posted here in a while…so it was a great start.

    School Doors- series of Merkins, WWII’s, and Squats based on the door…with 2x for double doors…and added 10 burpees when first aid sign is in door.

    Colonnade for Native American Run-series of Pole Smokers and Head, Shoulder, Knees, and Toes. Then a Burpee walk of about a dozen toward the playground.

    Playground- Quadruple Check of Side Straddle Hops, Carolina Dry Docks, Dips, and the pacer was hanging on monkey bars doing knee ups.

    Abs and Stretching- Two stops on the blacktop for a series of Abs (American Hammers, Irish, Side Crunches, WW I’S, Flutters) and stretching.

  • Buehler, Buehler, Anybody, Anybody…

    Tunnel Vision was lonely this morning, with only 1. But I continued the 55 theme with:

    5 Burpees at each light in the tunnel (25), 4 Corners of 25: Dips, WWIIs, Calf Raises and Squats with 5 Burpees in the center.

    Picnic tables for a Lindsay: Dips and Step Ups. Some Abs: 55 WWIIs, 55 American Hammers, then 55 of a mixture ofHeals to Heaven/Irish Hammers.

    Back through the tunnel for: 5 Burpees, 10 Irish Hammers, 20 Merkins, 25 Heals, 50 American Hammers.

  • Heartbreak 55

    12 of us enjoyed a Heartbreak 55 this AM. It was the Q’s 55th so we did…well, 55 of things. After warm up:

    Playground for three rounds of 5 Pull Ups, Decline Merkins and Incline Merkins. Then 5 Burpees before a modified 55 Lindsay (40 Step Ups and 15 Dips, up and down by 10). Then another 5 Burpees before a break.

    Ab “break” was 50 WWIIs with 5 Irish Hammers, and 50 Side Crunches with 5 Irish Hammers. Add 10 Burpees

    Starfish of 4 corners (50 Side Straddle Hops, 50 Calf Raises, 50 Leg Pumps and 50 Squats), with 5 Burpees in the center after each corner.

    Final exercise was a mosey up the hill for 5 Burpees, back down, then Bear Crawl up the hill for 5 Burpees. Should total 55 Burpees for the morning 🙂