Tag: GridIron

12 Pax braved the cold and icy conditions to embark on the Milano de Gridiron Boneyard Olympics. Contests consisted of sledding, winter golf and ice discus throwing.

While the workout conditions may have led to high levels of modifying, fun and some exercise was completed.

COP: typical Fireman Ed stuff including DQs, helicopters, jazzercise, mercans, arm circles and LBCs.

1. Sledding – one Pax sledded across the field being pushed by PAX #2, Pax 3 is supposed to do step ups, PAX 4 was supposed to do derkins. Everyone gets a gold for participating.
2. Ice putting competition – 2 pax lunged or bear crawled half way across the field and back and then tried a 20 foot ice putt into a hole in the ice. Other PAX did various exercises, some even did the exercise that I asked them to do. Worked on abs, legs and arms. Whitesnake won the gold, Tater the silver, I think I won the bronze (I hit one putt in).
3. Discuss curling. Throw a discuss with the target being the bottom of the goal post. Closest to the goal post gets the gold medal. I called various exercises for those watching the thrower. Some did the exercises that I called; others modified. Tater won the gold, Whitesnake the silver and everyone else gets a bronze for participating.
   • Finished the workout with 5 burpees and some stretching.
4. Was a fun time with all the PAX. I knew it would be interesting today when some strange individual was doing donuts in a Volvo when I arrived. Oh that was Pinto! Frozen triangle next week (watch it hit 50 and all the ice melts just in time). Prayers for everyone to be safe and for Fudd’s sister, Handshake’s niece and Gypsy’s step father. It was good to see Lighthouse and Gypsy at coffeeteria. They did not want to embark on this low step workout. Thanks for letting me lead. Fireman Ed signs off.

With a 1 degree windchill and a frozen tundra, 4 of us managed to workout at the pickle ball stadium and playground (a little more protection from the wind).

Warm up and 5 Burpees to get the blood flowing. Then to pickle ball stadium for: 4 Corners prostitute style with 5 Burpees, 10 Merkins, 15 Squats, and 20 WWIIs. Then a Lindsay of Step Ups and Dips, followed by a Triple Check of Run, Dirkins, and Step Ups.

Playground for some Ground and Pound: 5 Burpees, 200 Abs (10-25 of: Crunchy, American Hammers, Knee Ups, WWIIs, WWIs, Heals to Heaven, Side Crunch, Irish Hammers, V-up Roll Ups, Box Cutters, and LBCs). Jack Web (1 Merkin to 4 Air Presses) to give Abs a break. Then finished off with 2 rounds of 5 Burpees, 10 Squats, 15 Carolina Dry Docks, and 20 Side Straddle Hops.

Stretched, gave thanks, and went to coffee.

Time to get back to the gridiron this week and make sure we aren’t getting too used to the soft playground or dry turf fields.

After a brief parking lot warmup of mostly SSH until we almost got run over, we hit the football field and stayed until the end.

Started with some more warmups in a circle and then we continued with a warmup of a ten yards bear crawl, ten yards broad jumps, ten of high knees, ten of butt kickers and then we ran the rest of the way.

From the other end zone, we did a burpee ladder. Ran ten yards and back and did ten burpees, then to the twenty and back and nine burpees, and so on. We stayed together and ended with 55 burpees and 1100 yards of running.

From the nearest corner we started a full field four corners: ten merkins, twenty hand release, 30 heals to heaven and 40 SSH. The first time we stayed together. We did it one more time and everyone was on their own and would finish with SSH until the six joined.

We then went to the midfield sideline for a triple check. Timer ran from sideline to sideline and did 5 burpees, partners did jump squats or WWIIs.

With ten minutes left, we did a quarter pounder of merkins (25), squats (50), single count mountain climbers (75) and SSH (100). Run to the yardline of the count, do the exercise, bernie back each time.

Circled up for little Mary of LBCs, Hammers and reverse crunches. And then ended with five more burpees. The pax jumped for joy when they heard that.

Lots of SSH since Gomer and Blue Moon were out. We did 75 burpees and covered about 2 miles too.

Great seeing Rosie come up North and to see Banjo at his first Saturday workout. Prayers for Gomer and his team in Honduras & prayers for the Bond family.

Go the Bridge next week with Pigskin. The more the merrier.

And I’ve made up mind, I ain’t wasting no more time.

For the last several Gridirons, it felt like déjà vu all over again: Tater, Atilla, Tater, Atilla. So, to break the pattern, I signed up for the Q. Salt Lick missed an opportunity to get 100 Burpees. His loss.

As always, it’s 70 and Sunny in RVA, although the internet claimed it was 55 and rainy and Chum showed up in a Gloucester Halloween disguise.

Mosey to the new Pickle Ball Courts because:

• We don’t want to get sunburned
• We want to be visible to any latecomers

Disclaimer

• I’m not a professional
• Push yourself but don’t hurt yourself
• Don’t leave here with more injuries than you came with
• Feel free to modify any exercise

11s from one baseline of the court to the other baseline with V-ups & Burpees

• 10 & 1
• 9 & 2 etc.
• Stretching exercises

Divided up for Triple Check

• Partner 1: Timer runs around the court twice and does 5 Burpees
• Partner 2: Squats
• Partner 3: Crunchy Frogs
• Stretching exercises

Mosey to the bathroom wall near the “flag” (parking lot)

• People’s Chair 15 Air Press, 10 BTTW Shoulder taps, 5 Burpees OYO
• People’s Chair 15, Milkers, 10 BTTW Australian Mountain Climbers, 5 Burpees OYO
• People’s Chair 15 Muhammad Ali, 10 BTTW Toe Taps, 5 Burpees OYO
• People’s Chair 15 Lalannes, 10 Dirty Hookup, 5 Burpees OYO

Mosey back to the shelter beside the parking lot.

• 10 Bulgarian Split Squats right leg in cadence
• 10 Bulgarian Split Squats left leg in cadence
• 10 Dips in cadence
• 9 Bulgarian Split Squats right leg in cadence
• 9 Bulgarian Split Squats left leg in cadence
• 9 Dips in cadence
• Etc down to 1

Mosey to the covered walkway at the school

• 15 pole smokers in cadence
• 15 paper dolls in cadence
• 10 Burpees, OYO

Line of Fire (same as of a Ring of Fire but we were all in a line): everyone called an exercise.

Mosey back to the bathroom

• 30 count elbow plank

Times up!

Announcements

January 13: Tuesday: 2^nd Tuesday 2^nd F: Joey’s Hot Dogs in Innsbrook, Noon.

January 24: Saturday: The Bridge. DM me in Slack (1^st-F-fitness, 3^rd-F-faith, Westhoe channels)

COT

Epiphany is January 6, the first day after the 12 Days of Christmas (December 25 to January 5.)

It is also the beginning of the season of Epiphany (in Christianity). Epiphany ends on Shrove Tuesday or Mardi Gras. The next day is Ash Wednesday, which is the beginning of Lent.

“Epiphany” means “a sudden revelation or insight.” It describes a breakthrough in your outlook that is wholly overwhelming. It commemorates the visit by the Magi.

In Latin America, Epiphany is often celebrated as the main gift giving day (vs Christmas). “Día de los Reyes Magos”.

The Venerable Bede (c. 673–735 AD), an influential English monk and scholar, significantly shaped Christian tradition, especially concerning the Epiphany, by popularizing the names and characteristics of the Three Magi (Melchior, Caspar, Balthasar) and linking their gifts (gold, frankincense, myrrh) to Jesus’s kingship, divinity, and mortality, solidifying Epiphany’s focus on Christ’s manifestation to all peoples, not just Jews.

Prayers for Flo’s father-in-law who recently broke his hip.

First workout of the year at Grid Iron, so after a brief warmup we did a few 20’s and 26’s.

Pickle Ball Courts for: 3 Rounds of 20 Step Ups, 26 Dips.

Soccer Field for 3 rounds of 20-26: 1st, jog to 20 yard line for 20 Merkins, then back to touch line for 26 WW IIs. Repeat 5 times adding 20 yards until you finish 100 Merkins and 130 WWIIs. Next round 1 Burpee to start then 5 Burpees every 20 yards until you finish the soccer field and your 26th Burpee. 3rd was every 20 yards do 26 Calf Raises until you finish the 100 yards and 130 Calf Raises.

4 Corners (Prostitute Style) with 5 Burpees, 10 Squats, 15 Carolina Dry Docks and 20 American Hammers.

Pickle Ball Courts for: 20 Dirkins and 26 Incline Merkins.

Playground for Abs: 20 Crunch Frogs, 20 Irish Hammers/WWIs, 26 Heals to Heaven and 26 Side Crunches

14 noble warriors shaked off the Christmas fart sack to celebrate all that was great in 2025.  Here is how it went down:

• COP
  • SSH
  • Ukrainian soldiers
  • IW
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • Penguins
• Burpee march – burpee each parking spot (about 13-14) chased with 20 LBC and 25 APD; rinse and repeat for 3x
• Mosey to the turf field to celebrate 2025 – run the length of the field with 20 reps at one end and 25 at the other; 12x for each month of 2025
  • HRM
  • WWII sit-ups
  • Squats
  • CDD
  • H2H
  • Monkey humpers
  • Chuck Norris
  • Side crunches, each side
  • Jump squats
  • Merkins
  • Irish hammers
  • Squat thrusters
• Cool down with a 4^th quarter of 20 LBC, 25 APD
• Mosey back to the parking lot for one iteration of 15 wall sits with air presses, 20 leg lifts, and 10 Mike Tysons
• COT with YHC taking us out

Time to celebrate 2025 – several PAX members reached respect and Fireman Ed kicked cancer’s @$$.  Grateful to that this PAX of immense respect was healthy enough to post regularly. 

Party tonight to celebrate Fireman Ed.  Convergence on Thursday at 7 am at Dogpile.

God is good all of the time!

Attila

19 PAX showed up for the last Gridiron before Christmas. Fireman Ed decided that as important as Christmas is, we need to remember there are other holidays celebrated around the same time period. So he decided to honor Channukah and Kwanzaa this morning.

COP: DQs, invisible jump ropes, helicopters, HRMs, MCs, FMs, Heels to heaven, ACs. Mosey to Stryker field.

Channukah/Hannukah Beast: Instead of a beast with 6 sets of 6, we get the joy of 8 sets of 8. Set 1 (confusion happened due to Ed having all 8 sets occuring in one direction instead of 4 up and 4 back). This set was merkins. Set 2 (jump squats), Set 3 (WWIIs), Set 4 – HRMs – this was hard especially after Handshake my form was not great. I stopped here but 8 nights are just too crazy for me.

Kwanzaa Korners: Kwanzaa is a 7 day holiday so instead of 4 corners we shall do 7 corners. I did have them zig zag some so we could create 7 corners. This consisted of 10 burpees, 20 WW1s, 30 2 count mountain climbers, 40 carolina dry docks, 50 squats, 60 SSHs and 70 LBCs.

Back to Christmas: Each PAX chooses their favorite exercise for 12 reps. Props to Gomer for milking some time with a 12 count shazam. Props to those PAX for did their exercises in cadence vs. OYO. PAX did a good job mixing it up with abs and arms.

Finished with a set of 25 PLTs.

My apologies for somewhat bastardizing two good holiday celebrations but I am trying to be inclusive.

Announcements: Pinto party this afternoon at his house. Reach out to him for details. Wood chopping at Blue Moon’s house today. Bridge next Saturday; contact Kubota for details. My remission party at my house next Saturday 12/27. Convergence on 1/1 at 7 a.m. at Dogpile.

Prayers for Fudd’s sister Mary, Handshake’s niece Charlotte, Gypsy’s stepfather Kelly, my finishing my cancer pills this morning and those who lost someone over the last year. Go Dukes (although I can’t see them beating the Ducks). Coffeeteria had a special adult beverage element (thanks J’ville). Thanks for letting me lead.

Fireman Ed

It’s that time of year. Time for 12 Days of Christmas. After a brief warmup (including 10 Burpees), we headed to the soccer field.

First stop was pickle ball courts (which were shockingly empty at 32 degrees) for 12 Dips, 12 Step Ups (each leg) and 12 Dips.

Soccer field for 12 Days of Christmas (1 day at a time, repeating the prior days…just like the song…you get it): 1 Freddy Mercury, 2 WW IIs, 3 Merkins, 4 Crunchy Frogs, 5 BURPEES, 6 Side Crunches, 7 Sumo Squats, 8 Hello Dollies, 9 APDs, 10 Forward Lunges, 11 Pickle Pounders, 12 American Hammers

After a well deserved 10 count, it was time for 4 corners (prostitute style). Attila seemed to want 4 corners of Burpees, but we decided on 5 Burpees, 10 WW IIs, 15 Squats, and 20 Merkins.

Back to play ground area to finish out with Abs (12 Heals to Heaven, 12 WWIs, 12 Irish Hammers, 12 American Hammers in Cadence…and finished with 12 Burpees (for a total Burpee count of 92 for the day).

At my 10 yo son’s request, we played some Simon Says. After an introduction and disclaimer we launched into some SSHs, but only because Simon Said. Then arm circles and DQs, after Simon told us to. Fudd then arrived, so I took advantage of the situation. The pax was told to plank up. Not a soul moved, but when Fudd just barely headed towards a plank, I took the opportunity to call him out and a group punishment of 5 burpees was called b/c Simon didn’t say nothin. Now that Fudd was in on my shenanigans, no more missteps were made as we wrapped up w/ Mt. climbers, WWIIs and Merkins. Recover.

Next up, 11s w/ a twist: Mike Tysons and Jump Squats, with running across Gridiron’s gridiron b/w exercises. The twist: when doing 10 MT’s run 100 yards, 9 MTs run 90 yards, and so on. Recover. A 10 count was called to catch our breath. Enough of that. Let’s roll. Mosey to the center of the field.

Somewhere around this point in the work out, I considered how Lighthouse rarely misses a workout and he’s missed 3 this week. Unheard of. I questioned if he’s actually still alive. Apparently, he’s allowing work to interfere with F3.

For a little Leadership Development, we broke into 2 groups. Each group needed a team leader. Those who don’t Q much were encouraged to step up. Polly and Piglet stepped up. Each team needed to knock out 100 burpees, 200 LBCs, 300 SSHs, and touch 10 trees. Leaders were told to lead and all others were told to follow instructions. Leaders, nice work delegating, planning and communicating. Team members, nice work humbling yourselves and following instructions to accomplish a common goal. Despite the successes all around, someone had to lose. Team 2 won and did monkey humpers a little too close to Team 1 while they did a 5 penalty burpees for losing.

Next up for this group of middle-aged manimals, a procession of animal movements. Bear crawls, duck walks, crab walks, bunny hops and lunges (not sure what animal lunges).

Then we petted the friendly dogs of a random woman passing through. Enough messin around: Let’s move!

SPMS’s parking lot served as the spot for Eye of the Storm. 5 Burpees in the eye of the Storm and on the 4 edges of the Storm we did Mt climbers, plank jacks, AHs, and heels to heaven. Return to the Eye b/w exercises. GP modified with some stretches. After we ensured he was still alive, we headed over to the bleachers…

…for a Lindsay of bench kicks and dips. After a very secular convo about religion, we ran to the main parking lot in a vain attempt to warm our now frozen 6s.

With 12 men, a triple check was the obvious go to. P1 ran. P2 did Crab Cakes and P3 did WWIIs.

BTTF.

Thank you Fudd for leading the Pax in some Mary while I grabbed my phone.

Final 60 seconds: Merkin contest. Go to failure. Good effort given by most (ha!). Our young gun, Piglet, was going strong and seemed to be an obvious favorite, but he started to lose steam when out of the corner of my eye was a man of a respectable age that just wasn’t stopping. Pinto, very impressive display of strength and perseverance. Congratulations on your victory sir!

Numbers. Names.

Announcements: 2nd F on 2/9 at 12pm at Tres Machos (Pigskin can’t make it this month). Pinto will host a Xmas Party at his place on 12/20, I believe from 5pm-10pm. Fireman Ed will host a Remission Party on 12/27, come over around 4pm. Fudd has stepped up and snagged Breaking Bread on 12/27. Who’s gonna get 12/28? The Bridge is also on 12/27. See Kubota for deets.

No prayer requests. YHC took us out.

Moleskin: Today, try to think a little less about yourself and a little more about others.

Excellent Coffeeteria with this crew afterwards. I’m so freakin’ grateful to have you dudes in my life. Thx for letting me lead and I’ll see y’all in the gloom!

A cold day! In the 20s. Polly offered everyone some antifreeze beforehand.

Mosey to the parking lot for

Disclaimer

• I’m not a professional
• Push yourself but don’t hurt yourself
• Don’t leave here with more injuries than you came with
• Feel free to modify any exercise

Warm-up in cadence

• 20 SSHs
• 20 Imperial Walkers
• 20 Copperhead squats
• 15 Crunchy Frogs
• 10 Don Quixotes

Mosey to the Gridiron and line up on Goal line

• Mosey to 25 and do 6 Burpees
• Mosey to 50 and do 6 Burpees
• Mosey to 25 and do 6 Burpees
• Mosey to Goal line

Something new, more or less, in the End Zone

• 15 Start in plank position; in cadence
  • 1: Raise left hand straight up while the left foot goes across body horizontal to the ground,
  • 2: back to plank position
  • 3: Raise right hand straight up while the right foot goes across body horizontal to the ground,
  • 4: back to plank position
• 15 Start in plank position
  • 1: bend left leg at knee and touch knee with right hand
  • 2: back to plank position on elbows
  • 3: bend right leg a knee and touch knee with left hand
  • 4: back to plank position on elbows
• 10 Deep Mountain Climbers in cadence
• 10 Gorillas in cadence

Mosey to wall in front of school

• People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 6 Burpees OYO
• People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers 6 Burpees OYO
• People’s Chair 15 Milkers, 10 BTTW Toe Taps, 6 Burpees OYO
• Stretch:

Mosey to loading dock: 3X:

• 15 jump-squats on the loading dock
• Get down from the loading dock and run to the asphalt part of the driveway:
• 6 Burpees
• Return back to the loading dock
• Stretch after Triple Check completed

Divided up for Triple Check at the entrance to the ‘triangle’

• Partner 1: Timer runs down the covered walkway, turns right to run down the sidewalk by the back of the school to the gate, does 6 Burpees and then runs down the other sidewalk back to the covered sidewalk and turns right to return to the ‘entrance’ to the covered walkway.
• Partner 2: Squats
• Partner 3: Pole smokers

Find a bench inside the triangle

• 15 Shoulder taps with feet on bench

Mosey to benches on home team side of Gridiron for Countdown (10, 9, 8, etc)

• Bulgarians
• Dips

Back to the parking lot for

• 20 Dollies
• 20 APDs
• 20 Crunchy Frogs
• 1 Burpee

COT

“No man ever steps in the same river twice, for it’s not the same river and he’s not the same man.”-Heraclitus (Greek philosopher prior to Socrates: approximately 540–480 BCE)

Finished up with Donuts and some more antifreeze.