Author: Tater

A dozen of us met at Grid Iron for (as WhiteDeer named it), a workout including everything but the kitchen sink. Warm up, followed by playground for 2 sets of 20 dips, and 2 sets of 20 jerkins. Then a mosey to soccer field for ‘everything but the kitchen sink’ during 6 trips of 100 yards:

• 1st 100 yards-1 Burpee every 10 yards
• 2nd 100 yards-Turn an do 50 yards of Bear Crawl with a Merkin every 1 pace, then 2 Merkins after two paces, 3 Merkins after 3 paces, 4, etc. until the 50 yard line.
  • Mid field break with 4 sets of 25 Ab exercises (WWI, WWII, Crunchy Frogs and Knee Ups)
  • Finish 50 yards of 1 Burpee every 10 yards.
• 3rd 100 yards- Turn and 100 yards of Ukrainian Soldiers.
• 4th 100 yards- Turn and 50 yards of 10 Squats every 10 yards until mid field
  • Mid field break with 4 sets of 25 Ab exercises, followed by a Jack Web
  • 50 yards of 1 Merkin every 10 yards
• 5th 100 yards of 1 Burpee every 10 yards
• 6th 100 yards- Turn for 50 yards of 1 Merkin every 10 yards
  • Mid field break with 100 more ab exercises
  • Final 50 yards of 1 Burpee every 10 yards

Beautiful day for 10 of us at Grid Iron. After a warm up, we went to the Grid Iron for:

Arms/Chest: Merkin-Beast for 216 (Merkins, Diamonds Chuck Norris, Staggered Armed, Wide Grip, and Carolina)

Legs: Elven’s with 2count step ups and Squats

Abs: 200 abs broken down with 8 reps of 25 of WW I’s, WW II’s, Flutters, Heals to Heaven, Side Crunch L and R, Crunchy Frogs, and Knee ups

Arms: 100 Dips broken down in 4 reps of 25

Cardio: 10 minutes of Burpees was called, but after round 5 the St. Patrick’s Day Quiz was “While St. Patrick tried to convert the Irish to Christianity, what did he call the three leaves of the shamrock?” If anybody got it correct, we’d stop the 10 minutes of Burpees and end on 5 rounds. Congrats to Seymour who knew that it was “Faith, Hope, and Love”…and saved the day. (4th leaf is Luck if anybody wanted to know).

With Sunday’s Taylor Swift watch party coming up, somebody decided to run the 1st annual Grid Iron PPK. We divided in to two teams (Chiefs and 49ers) and much like the groundhog predicting the weather, we have predicted the score.

Warm up, then Football Indian Run to soccer field. First in line throw ball to last guy, who then runs to front. Ball hits the ground equals 10 Merkins. Not a lot of “hands team members” so we paused for 60 Merkins. Once we arrived, 10 Burpees for unsportsmanlike like behavior from one participant. Then a series up Up-Downs (old school football practice) to get the heart rate up.

Warm up before the Punt contest was 50 yards of 10 Squats every 10 yards, followed by 50 yards of walking Ukranian Soldiers. Punt contest went three rounds. A team punts, other team catches and tries to return. One finger touch, no tackle. 50 WWII’s to divide between teams based on punt return yards. (You gain 10 yards on return, then other team does 10 WWIIs and your team does 40 WWIIs, you return all the way for a TD then other team does all 50). We’ll call this event a tie.

Warm up before Pass was 50 yards of Bear Crawls and Arm Circles. Then 3 rounds of passing: 1st was distance, 2nd was pass and catch, 3rd was pass and catch while other team had a Bear Crawl rush. WWII’s and Burpees were passed out equally. Ehhh, we’ll call this even a tie also (drama building for last event).

Half Time show of modified 1 arm Alabama Prom Dates, Rosalitta’s, and Dolly’s…and visions we can’t unsee.

Warm up before Kick event was 50 yard mosey with every 10 yards 1 legged Ass Kickers. Kick event was multiple rounds of field goal kicks from 3 distances, to score 3, 6 or 10 points. If you missed, the other team got the points. Chiefs dominated this round.

Final Prediction of Super Bowl based off our very accurate and reliable system: Chiefs 24-San Fran 20.

Post PPK event was a celebration shot with Pinto for his 5th Anniversary at F3, and his BDay.

15 men posted this cold Dec morning for a little bit of cardio, abs, and arms…but we skipped the frozen tundra of Grid Iron for the comfortable turf field.

Started off with one partner doing Lunges across the 120 yard field, while the other partner jogs to the end and back and meets original partner doing lunges. Switch partner and complete until you reach the end. On the way back it was partner Marching Ukrainian Soldiers across the field. Then partner Bear Crawls to end of the field, followed by partner Crawl Bear and Bernie Sanders. Break.

Then 10 Merkins every 10 yards…pause at mid field for 100 abs (4 sets of 25 Crunchy Frogs, WW II, Heals to Heaven, LBCs)…finish the next 50 yards with 10 Merkins every 10 yards. Turn around and complete a Burpee Ladder (1-5, 5-1) and 50 yards of 5 sets of 10 Staggered Arm Merkins…with a pause at midfield for another 100 abs (2 sets of 25 Side Crunches, and 50 American Hammers). Break

To the picnic benches for 3 sets of 20 Step Ups, 20 Dips and 20 Durkins. Then to playground for some Pinto Specials (20 APD, 20 Pickle Pounders), 100 more abs (50 American Hammers, 25 WW I, and 25 Flutters). Break. Circle up, and go to coffee.

The Q is coming off IR, so it was not much cardio…but a lot of abs and arms. (I know, you’re shocked)

Mosey to Grid Iron for 4 rounds:

1st- 100 Merkins (10 every 10 yards), but take a break at the 50 for 100 Abs (4 sets of 25 WWI, WWII, Crunchy, and Flutters). 2nd- Turn around in end zone and march back to original goal line, with 10 Staggered Arm Merkins every 10 yards. Don’t worry, a break at mid field for another 100 Abs (4 sets of Knee Ups, Side Crunches each side, Heals to Heaven, Flutter Kicks). 3rd- Took a break of arms and did 10 squats every 10 yards. But of course we stopped for 100 more abs. 4th- Only 50 yards of Chuck Norris, followed by a break of 100 more abs.

Left the Grid Iron for the bleachers and benches: 2 rounds of 20 Dips, with 20 Bulgarians in between. Then 20 steps ups and 20 Derkins.

Finished at playground for 2 sets of 10 Jerkins on the swings, 100 more abs, and some balancing and stretching

Somebody said the Q forgot to do burpees a few weeks ago, so today we made up for it. All 100 of them.

Warm up, followed by 2 sets of 10 Jerkins, and 10 Burpees. Mosey to soccer field for a series of:

• Go 10 yards and 1 Burpee, go to 20 and do 3 Burpees, (1, 2, 3, 4, 5) until 5 at midfield.
• Then a break with (4) 25 count ab exercises (WWII, Heals, 2 Side Crunches, and Crunchy),
• followed by a ladder down of 5 Burpees, go 10 yards, (4, 3, 2, 1 for the 50 yards).
• End line we turn around and do 10 merkins every 10 yards until mid field.
• But wait, we stopped at mid field for 4 sets of 25 abs (WWI, Knee Ups, Flutter, and Bicyles backward and forward). Next 50 yards 5 sets of 10 staggered arm Merkins.
• Turn around and 10 sets of leg raises every 10 yards until mid field (arms and chest needed a break). Ab break of 100 American Hammers.
• Next 50 yards was Burpee Ladder (again) of 5, 4, 3, 2, 1. Turn around with 10 sets of squats every 10 yards. 100 more abs at mid field, and Burpee Ladder.

Mosey back to starting point with (2) sets of 20 dips, a little stretching…10 more Burpees (to reach 100 total), and another 50 American Hammers

Good day at Grid Iron. 3 did a pre-run, and 10 joined for a “28” workout (Q’s 28th Anniversary, so the number stuck in my head). Welcome to our F3 brother from Austin who was in town for the weekend, Breaststroke.

Warm up and then a mosey to playground with 2 sets of 14 pull-ups on the swings (28 theme all day)

Mosey to soccer field for a series of up and down the 100 yard field 3 times with a series of merkins every 25 yards and ab “breaks” at mid field.

First lap: 2 sets of 14 merkins at the 25 yard line, 2 sets of 14 wide grip at the 50. Pause at mid-field for abs: 28 WWIIs, 28 Crunchy Frogs, 2 sets of 14 side crunches. Continue the march with 2 sets of 14 wide grip merkins, and 2 sets of diamond merkins. Turn around and head back to 50 yard line with 2 sets of 14 Chuck Norris, 2 sets of regular merkins. Break at mid field for abs: 28 WWIs, 28 Heals to Heaven, 14 V-Up Rollups (because it’s 2 exercises in 1). Continue the next 50 yards with: 2 sets of 14 standing leg curls, 2 sets of 14 squats. Repeat, then circle up for Jack Web (1 merkin, 4 overhead presses). Blue Moon didn’t get enough abs so we did 28 4 count American Hammers. Yep.

Mosey to pull up bars for 7 pull ups, alternating with 28 dips. Repeat twice and then add in 14 incline Merkins. Mosey to playground for 2 sets of 14 partner leg tosses. Mosey to wall for 4 sets of alternating balls to the wall Toe Taps 28 times, and then people’s chair with arm exercises. After 4th round, circle up, 28 crunchy frogs. And we’re done.

Despite the confusion of this not being an Ultimate Frisbee day…18 of us still had a good workout.

Stretching, a little warm up, welcoming 2 F3 members from PA, and then we began with a dozen burpees in parking lot and a mosey to soccer field to begin Arms/Abs/Arms/Arms/Abs/Arms:

Arms- 10 yards, then 5 Hand Release Merkins (5x). Abs- 5 rounds of 20 sets of WWIs, WWIIs, Heals to Heaven, Crunchy Frogs and Ukrainian Hammers. Arms- 10 yards, then 5 Merkins (5x). Arms- 10 yards, then 2 Merkins (5x). Abs- 5 rounds of 20 sets of Flutters, Freddy Mercury, Mercury Freddy, Knee Ups, Ukrainian Hammers. Arms- Bear Crawl 50 yards with 2 Merkins every 10 yards.

Legs with a Dora of 100 Squats, 200 Heal Raises, and 300 Leg Curls

More Arms– 20 Dips and 5 Pull ups for 3 rounds, followed by a mosey and 10 Jerkins (2x) and 20 Dips

Forgot the prayer, but did remember all 18 names. Plus, we did have a little celebration at the end.

It was the Q’s 52nd BDay, so guess what we did? Lots of sets that totaled 52.

Arms– 52 (4 sets of 13) incline pull ups with partner holding legs, 52 chin ups/pulls up (modify feet on ground)

Legs– 100 yard field mosey with 4 sets of: 13 squats, then calf raises, then incline lunges, then calf raises with toes inward, then heals to butt, and some others…totaling 52 of each. Broke it up with a bear crawl or two of 50 yards

Abs– 52 WWIs, WWIIs, Crunchy Frogs, Side Crunches, Heals to Heaven, Flutter Kicks and American Hammers

Chest- 52 Merkins (4 sets of 13 across the field). Meet in circle for modified Ring of Fire…Bear Crawl to center and 10 Merkins with Hand Slaps with your partner, 52 Spider Mans, and a handful of other chest exercises to total 52

Stretching- Lots of stretching for abs, hamstrings, and any other muscle we used.