Author: Tater

  • 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.

  • Grubs at The Deep

    Sounds like a bad movie title, but when the 10 of us met this morning at The Deep, we noticed an infestation of grubs in the parking lot. Who knew it was a grub convergence? Exercises today:

    School Doors- Lap around the school. Every door indicated the number of exercises. Merkin, WW II, or Squat. 2x the exercise if the doors had numbers in both windows (makes sense when you’re there).

    Hill Run- 10 runs up the hill, alternating Bernie Sanders, with an increase number of Carolina Dry Docks per run. Took a break between runs for a Lindsey of Steps Ups and Dips.

    Money Bars- 3 sets of 10 Pull Ups, alternating with 3 sets of hanging for a 10 count.

    Track- Partner up for Bear Crawls around the track in one direction, with your partner running in the opposite direction. When you meet up, switch. 3 rounds equaled half the track.

    Abs- Finished off with 10 count of Irish Hammers, Heals to Heaven.

  • A Delayed Beast

    We had 19 post at Grid Iron to enjoy the beautiful Fall-like day. After warm up we went to pull-up bars for 2 sets of a 30-20-10 (30 Carolina Dry Docks, 20 Dips and 10 Pull-ups). Finished with a 15-20-5 to save our energy for the rest of the morning. Headed to the soccer field for a 50 yard Bear Crawl with 2 stops of 10 Merkins. Then a 50 yard Crawl Bear with 2 stops of Heals to Heaven. Followed by 50 yards of Ukrainian soldiers and 50 yards with 5 sets of 10 Squats. This was the warm up before The Beast.

    After the 1st round of Merkins, we were asked to find another location (something about us not being youth soccer players) so we had a long mosey to the original Grid Iron to finish off The Beast with Wide Grip Merkins, WWII’s, Squats, Carolina’s, and Burpees.

    Took a break with Abs: 4 sets of 25 of Crunchy Frogs, WWI’s, Side Crunches each side. Then a crowd favorite of 10 Irish Hammers and Up/Downs led by Gomer Pile.

  • Get injured…I mean don’t get injured

    Ten men posted at The Deep this morning. After a disclaimer snafu of telling the men to get injured, we righted the ship and began with a brief warm. Then headed to our normal hill for cardio, but this time did 11’s of Merkins and Squats. Had a mosey around the corner to the benches for a Lindsey of Step Ups and Squats (30, 20, 10). Continued our leg morning with 5 rounds up and down the big hill. Mosey to the pull up bars for a 10-20-30 combo of 10 Pull ups, 20 Merkins/Derkins and 30 Dips. Two rounds of that and the third round we cut in half 5-10-15.

    Break time include 4 sets of 25 Abs (WW IIs, Crunchy Frogs, Side Crunch each side). Ended with 10 Irish Hammers :-). Headed to the back of the school for a Burpee March down the colonnade (approx 15 Burpees). Ended with a Ring of Fire and some stretching.

    Good morning and nobody was injured. Thanks for PigSkin for the water bottles.

  • First Annual Lake Anna F3

    Grid Iron relocated to Lake Anna and had our first of hopefully many more events there. After a brief warm up we hit 4 stations for 3 rounds of 20 of: Dips, Dirkins, Pole Smokers and Steps Ups. BiProduct came by boat with J’ville and WhiteDeer, but for some reason they couldn’t make it out of the boat for the first round…so we did a second round. Then to the beach for a series of Abs, Merkins, and Swimming/Kayaking/Padeling.

    We kept the Fitness part short this morning and then had coffee and carbs in the parking lot before hitting the lake on a few boats for a morning of Fellowship. Great morning. Thankful for my F3 Brothers.

  • The Deep Mumble Chatter

    It was a beautiful day for mumble chatter at The Deep…and we did a little bit of exercise as well. After a brief warm up (+ 5 burpees to slow the chatter), we then:

    Took a mosey around the entire school, stopping at our normal places. First was the hill for a new twist on our normal 11’s…making it a Triple Check Grinder of Mike Tyson’s at the bottom and Carolina Dry Docks at the top. Then a mosey to our normal picnic benches for a Lindsey of Decline Merkins and Dips. Another mosey up the hill and over to the track for a Triple Check of: WWII’s, Squats, and a Lap. Over to the playground for 4 rounds of your choice of 5 Full extension Pull-ups or Chin-ups. Mosey around the school to the colonnade for a Burpee March, followed by a break of Ab related exercises including WWI’s, WWII’s, Irish Hammers. Finished with a Ring of Fire, 50 American Hammers, some stretching…and 5 more Burpees to stop the mumble chatter.

  • 54 Part II

    After an enjoyable Bday Q on Monday, 10 of us finished the week off at Grid Iron with another 54 theme. Brief warm up and then a mosey to the playground for 10 Burpees and then 2 sets of 27 PLTs. Then pull up bars for 5 pull ups (full arm extension), 4 times, and 2 sets of 27 Dips. Mosey to soccer field for

    Cardio: 10 Burpees and then 50 yards of Bernie Sanders, break with 27 Squats, then 50 yards of Ukrainian Soldiers, break with 27 Heal Raises, then 50 yards of Karaoke, break with 27 squats, and another 50 yards of Karaoke the other direction, and finish with 27 Heal Raises. (4 sets of 50 and 4 sets of 50).

    Arms/Chest: 4 Corners with 25 Merkins, 25 Chuck Norris, 25 Carolina’s, and 25 Wide Grip…then repeat.

    Abs: 4 Corners with 25 WWIs, 25 WWIIs, 25 Heals to Heaven and 25 Irish Hammers

    Cardio: 100 yard mosey to the hill for 5’s (not 11’s) of Get Ups and Burpees

    Long mosey to original playground for a Ring of Fire, 54 Crunchy Frogs, and stretching.