Author: Tater

Q wasn’t feeling too hot this AM and the pax may have felt the wrath. But we had fun, didn’t we?

In honor of the NFL Draft we started with a new one from the Exicon, 1st and 10 (basically 11’s with Merkins and Burpees). “Great” idea to start with 55 burpees, right? Took a break from running with a Jack Web (1 Carolina Dry Dock to 4 Arm Presses, up to 40). Then Ab work: 20 Crunchy Frogs, 20 Freddy Mercury’s and 20 Mercury Freddy’s. Rolled over and started a Bear Crawl-Merkin march to mid field. More Abs with 20 WWII’s, 20 WWI’s, and 10 V-Up Roll Ups. Back to legs with a Dora of 100 Heal Lifts, 200 Lunges, and 300 Squats. A mosey to the playground for another new one from the Exicon, Worst Merkin Ever. Wide Arm, Regular, Diamond. 10 of those and pax was done. Some stretching, another burpee, and more stretching.

Announcement: May 7th starting at 8:30am need volunteers to construct a play area for kids out in Dogwood Dell Park. Confirm with Gypsy

There were 10 total for the first Pinto-Tater Combined Q. Brief warm up led to a ton of chest exercises and abs:

To the colonnade for 2 sets of 20 Pole Smokers, Bear Crawl 10 poles, 20 Boxing Cockroaches. Followed by 2 sets of 20 Incline Merkins and a little Curb Crawl to break it up. More arm/chest with 4 Corners of 10, 15, 20, and 25 Burpees, even more Merkins, a break of Squats and Freddy Mercuries. Back to colonnade for 3 sets of Pole Sits and Bear Crawling 10 poles and Crawl Bears. Mosey to bench for 2 sets of 20 Bulgarians, alternating with 15 Steps Ups, and 3 sets of Dips (15, 20, and 25). Finished up with yet more chest: 2 rounds of Burpee March in the parking lot with 20 WWIIs at the end of each, and to close it out…Up Downs (tip of the hat to Gomer from last week).

Eleven of us were at Grid Iron for a chilly Spring day and Fire Man Ed noted it was time to get in Spring Break shape. So after a brief warm up we had a mosey to the Grid Iron for:

Chest- a Merkin Beast with 216 Merkin related exercises (Burpees, Merkins, Chuck Norris, Staggered Arm, Diamon, and Wide Grip).

Abs- 10 minutes of 20 sets each of Crunchy Frogs, WWIIs, Head Shoulder Knees and Toes, Freddy Mercuries and Mercury Freddies, LBCs, Heels to Heaven, American Hammers…with some stretching between the sets.

Shoulders- Curb Crawl-Bear Crawl up and down the ladder from 5 to 1, up to 5.

Arms- Ladder of 20 (Pull ups and Dips). 15-5, 10-10, 5-15.

Legs- Two sets of 20 Squats and Step Ups

Pot Luck- Finished up with more stretching and a little sampling of shoulders, abs and chest

14 of us were there for the Pigskin Family Day at Grid Iron when Pigskin brought not only his son-in-law (Piglet) but his FNG son, whom we kept the Pig theme and named him Chicharron. It was also an un-Tater Q with lots of running (”lots” is relative).

Cardio- Warm up and a mosey to the track. Burpees, then Indian runs, followed by a backwards run, and a karaoke run.

Arms- Curb crawl with incline and decine Merkins (30 total). Bear-Crab Hill Walk where you Bear Crawl up the hill and Crab Walk down it 10 times. Also on the hill was a Merkin Clock.

Abs- An Ab-Beast with WWI, WWII, Crunchy Frogs, Reverse Crunches, Side Crunches, and American Hammers. Wasn’t enough for some so we finished with 25 more American Hammers.

Legs- Dora of 100 squats, 200 lunges, 300 calf raises

Good to see Gomer Pile for coffee afterwards.

Was the first workout at Gridiron in 2023 so we had a bit of a 20-23 theme.

Chest- Burpee march for 100 yards with 20 burpees, then turned around for 23 burpees. Then a Polar-Bear march (two paces and a burpee until 20 burpees).

Abs- 20 Crunchy, followed by 23 WWIIs, 20 WW Is followed by 23 Reverse Crunches, 20 Freddy Mercuries, followed by 23 Mercury Freddie’s, 20 V-up Roll ups, followed by 23 side crunches, 20 Heels to Heaven followed by 23 side crunches other side. Finished with 23 American Hammers

Legs- 20 Heel raises toes out then jog to the other side of 1/2 field for 23 heel raises toes in; 20 squats, jog to the other side for 23 squats; 20 lunges, jog to the other side for 23 lunges.

Shoulders- 20 Carolina Dry Docks; Jack Web (1 Merkin:4 Air Press)

Arms- 20 Dips while we did sets of Pull-ups to total 23.

Before we left, had 20 burpees on Burpee Hill. Then went back to circle to finish off with good stretching and balancing exercises…and 50 Ukrainian Hammers (because we were tired of 20 and 23 counts)

11 dedicated F3 men met at Grid Iron this AM only to find 3 Cap One employees doing their own workout on “our field.” Of course we invited them to join, and after a warm up we went to the Grid Iron for the following:

Ab-Beast of 6 sets of: WW IIs, WW Is, Crunchy Frogs, Heels to Heaven, Side Crunches, and American Hammers…all while jogging the 100 yards between each set. We interrupted the fun for 2 rounds of 10 Burpees, and a series of Crab Walk and Bear Crawls up and down the hill twice each…followed by The Merkin Clock while on the hill.

After that we did a Jack Web of Merkins (never get enough Merkins) and Air Presses, followed by 2 sets of 20 count for Squats, Step Ups, and Bulgarian Dips. After legs we went to arms for 3 count of 20 Dips and then off to the wall for 3 rounds of Balls to Walls, Milkers, and Invisible Pass the Coupon.

Never understood the names of our 3 Cap One friends and since they left 10 mins in to Ab-Beast, we’ll just dedicate this workout to them.

World Cup Fever descended upon the GridIron this morning. Since the WC has 32 teams in 8 groups of 4, we too had plenty of 32, 8 and 4 counts. After a brief warm up we headed to burpee hill for 4 reps of 8 burpees to get our cardio going. Then a mosey to the soccer field for a modified Beast (4 reps and 8 counts) of WWIIs, Squats, Fredy Mercuries, Merkins, and more.

Broke up the Beast with a break of short sided soccer with 1/2 doing crab walks and 1/2 doing bear crawls, and penalty shots with burpees, LBCs, and Squats for those how missed their PKs.

We tried to work on our”soccer arms” with 4 sets of 8 Pull-ups and Dips.

Finally circled up for a Ring of Mary. Was a good day. Go USA!!!

A tad chilly so we warmed up with an immediate mosey over to turf field for warm up, followed by:

– Ab-Beast starting on the end line of soccer field (white line) down and back of a 100+ yard field, stopping 6 times for 6 sets of each exercise (WWIIs, WWIs, Reverse Crunches, Crunchy Frogs, Side Crunches, and American Hammers.

– 4 Corners beginning at the corner (of two while lines) with 5 Merkins, 10 hand release Merkins, 15 Carolina Dry Docks, and 20 shoulder taps…followed by a round of cumulative exercises at each corner

– Side line of field (on a white line) to begin working legs with a mosey 20 yards for 20 two count lunges, then 20 yards for 50 heel raises, another 20 yards and then 20 squats…and then rolled it back doing it again.

– Mosey to playground for Arms to get a work out of 20 Dips alternating with 3 of full extension 3 second holds before doing Pull ups. Rotated these 3x

– Mosey to parking lot for a Burpee march of 15 parking spaces (white lines)

– Alternating Wall Sits and Milkers with Balls to the Wall for 10 count, then a 20 count, and finally a 30 count

– Ended with American Hammers and some much needed stretching