Author: Tater

Six men joined the snow day Q at Grid Iron. After a brief warm up (including snow angels) we hit the following cardio themed workout:

New to the Exicon “Sled Dog”. Partner up. 1 Burpee each and begin… 1st partner sits in the sled and the other pushes you across the Grid Iron, Burpee, switch and the other partner pushes you back across the Grid Iron, Burpee, repeat. 6 rounds (3 mushes each)

Beast: Every member of the Q got to choose (Merkins, Heals to Heaven, Squats, Don Quixote, WWIIs, and Hand Release Merkins)

Hit the hill for Snow 7’s of Carolina Dry Docks and WWII’s, with carrying the sled up the hill and attempting to sled down the hill to give your partner the sled. Back for 2 Rounds of Sled Dog (again), and a Lindsay with Step Ups and Dips,

Finished with stretching that somehow included more Merkins and American Hammers.

11 joined to ring in the New Year at GridIron, and the Q made it a Notre Dame victory theme. Lots of 23 and 10 sets. After official warm up…we continued to warm up with 10 Burpees.

Arms: Playground for 23 Jerkins, 10 Dips. 23 Dips and 10 Jerkins.

Legs: Picnic benches for 23 Step Ups and 10 Squats, then 23 Squats and 10 Step Ups

Cardio: Representing the 4 Quarters of the Notre Dame Win…jog 23 yards and do 10 exercises, for the length of the 100 yard field, and then back. Quarter 1: 10 Merkins (4x) followed by 10 Burpees (4x). Quarter 2: 10 Chuck Norris (4x) followed by 10 Carolina Dry Docks (4x). Quarter 3: 99 yard run representing the kick off return for a TD, followed by 10 Merkins (4x). Quarter 4: 10 Burpees (4x), followed by 10 Squats (4x).

Abs: 23 Crunch Frogs, 10 Heals to Heaven, 23 WWIIs, 10 WWIs, 23 LBCs, 10 Pickle Pounders, 23 two-count American Hammers….and 10 Burpees (even then though they weren’t Abs)

Arms: 23 Dips and 10 Pull-ups, then repeat. Finish where we started with the Playground for 23 Jerkins, 10 Dips. 23 Dips and 10 Jerkins.

For those doing the MABA…we checked the box and completed a total of 100 Burpees.

We had 11 at Grid Iron this morning to enjoy the 12 Days of Christmas along with a Notre Dame victory.

Warm up led to a nice mosey to the soccer field for:

Leg Grinder: 3 rounds of Squats, Lunges and 50 yards of Running

12 Days of Christmas (ab heavy, of course): 12 American Hammers, 11 Pickle Pounders, 10 Heals to Heaven, 9 APDs, 8 Hello Dollies, 7 Flutter Kicks, 6 Side Crunches, 5 Burpees, 4 Crunch Frogs, 3 Reverse Crunches, 2 WWII’s, and 1 Freddy Mercury!

Chest/Shoulders: 5 10 count Merkins, 12 rounds of Jack Web (1 Carolina to 4 Air Presses)…Why 10 instead of 12…because Lighthouse reminded us it was the 12 days of Christmas theme

Arms: 27 Pull-ups (ND victory score) and 27 Dips

Cardio: Lindsey (30-10) with Bench Kicks and Step Ups

Finished up with some stretching and went to Starbucks for the 3rd F

Ten men attended the Grid Iron Concert this morning. Basically, high energy music along side your favorite exercises. If an F’bomb occurs in a song…time to do a burpee.

Warm Up: (Eminem’s Lose Yourself)

Mosey to Grid Iron for:

Starfish. Start in center and go to each corner for 20: WWIIs, Squats, Carolina Dry Docks, and Side Straddle Hops…after each corner come back to center for 5 Burpees (AC/DC Back in Black, Metallica Enter Sandman, Kanye Power, RTJ Blockbuster Night)

Leg-Dora: 100 Squats, 200 Lunges and 300 Heel Raises (Gun’s and Roses’ Paradise City, Lim Bizkit’s Break Stuff, Shinedown’s Sound of Madness, Kanye’s Stronger, Nickelback’s Burn it to the Ground)

WWII’s to Van Halen’s Panama.

Thunder Burpees to AC/DC’s Thunderstruck (33 of them)

”50 yard mosey-50 yard sprint” to House of Pain’s Jump Around

Beast: WWIs, WWIIs, Side Crunches, LBC’s, ‘Merican Hammers, Squats to Motley Crue’s Dr. Feelgood, The Cult’s Love Removal Machine, Fall Out Boy’s Sugar We’re Going Down, Ozzy’s Crazy Train

8 loyal Grid Iron men posted this morning for Abs, Legs, Arms, and of course, more Abs.

Legs- 50 yard mosey with 10 squats every 10 yards, 50 yard mosey with 10 heel raises every 10 yards, 50 yard mosey of Ukrainian Soliders, followed by 50 yard mosey with 10 leg curls every 10 yards.

Abs- Millenium Dora: 100 WW I’s, 200 WW II’s, 300 Heals to Heaven, 400 LBCs. And as the back blast says…yes we swapped partners mid Dora (I mean, we were in Short Pump after all).

Arms- Eleven’s with pull ups and dips, followed by 3 sets of 10 jerkins on the swings

Legs- Series of Bulgarian Squats counting down from 10 to 1, so 55 on each leg

Abs- 50 Bench Kicks

Stretch

Ten of us posted for a beautiful fall like morning (50 degrees) and we were glad to welcome a FNG (Sprinkles). After a warm up we went to:

Playground area for: 2 sets of 20 Jerkins each

Soccer field for: 100 yard of 10 squats every 10 yards. Turn, do 50 yards of Ukrainian Soldiers. Ab Break at midfield with 100 abs (4 sets of 25…WWIIs, Crunchy Frogs, Knee Ups, WWIs). 50 more yards of Ukrainian Soldiers. Turn, 50 yard job back to mid field for: Leg Dora (L’Dora): 100 Squats, 200 Lunges, and 300 Heal Raises. Each of us doing approx 500 yards between the leg exercises. Ab Break at midfield with 100 abs (4 sets of 25…Rosalitas with legs down to ground between sets, Heels to Heaven, Knee Ups, Side Crunches). Then a Jack Web: 1 Chuck Norris for every 4 Air Presses Ab Break at midfield with 100 single count American Hammers. Break included 60 second plank.

Playground area for: 7’s of Chuck Norris and Pull Ups, and 11’s of Step Ups and Squats.

Prior to COT, another 60 count plank hold.

Ten of us posted for a beat down F3 style, as opposed to our brothers who were running the 10k today. Even had a visitor from F3 California in town (Bogey). After brief warm up and some stretching, then a mosey to the soccer fields for:

Start with a little of everything…4 Corners (Cumulative): 10 Merkins, 15 Squats, 20 Side Straddle Hops, 25 WWIIs. Repeat and add 5 to every exercise.

“Rest” with 100 abs (4 sets of 25…WWIIs, Crunchy Frogs, Knee Ups, Heals to Heaven)

Legs: Leg Dora (L’Dora): 100 Squats, 200 Lunges, and 300 Heal Raises.

Chest: Mosey every 10 yards and do a Burpee, then 10 yards and 2 Burpees, etc. until 50.

“Rest” with 100 more ab and core exercises

Chest: Repeat Burpee ladder from above but starting with 5.

Bear Crawl to 50 yard line with Merkin every 10 yards

“Rest” with 100 more ab exercises

Mosey back and squeeze in a few more Burpees before time expired.