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…

File this in something I have not seen before at F3. Nine of us were enjoying a morning at Gridiron, and while we were close to wrapping up and doing some final stretching in the parking lot, Chicharron comes sprinting from the football field, runs past us, says nothing, does not look our way and then runs toward the original pickleball courts. He is wearing his orange F3 shirt so there is no doubt who it is, but he either was so focused he missed us, was being chased by an invisible bear, or was rescuing someone at the pickleball…

After missing Gridiron for multiple weeks with travel baseball, YHC returned to the Gridiron with a heart fully of gratitude ready and ground and pound mindset. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHHRMLBC APD Burpee march down the parking lot with 20 WWII sit-ups and 20 APDs, rinse and repeat for 3x Mosey to the turf field for a Dora100 HRM200 FK 300 LBC Mosey to pickle ball pavilion for a 3x check15 set-ups, each leg20 PLT 25 dips Mosey to the football field for a 25-yard arch loaderBear crawlCrab walkBunny hopFroggersDuck walkCheetah sprint Bear crawl Mosey to the…

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…

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…

It was 7:10 and Fireman Ed said “Honey” and my M says “Yeah”. I am supposed to Q today and my workout is at 7. And she says “You better move fast.” And so I did. Instead of the standard one hour Q, I had two opening acts, Mr. Rogers and Tater. And at 7:30 I moved in as the headliner. It is amazing how easy it is to Q for a half hour. But the PAX did not beat me up too bad so for that I give them credit. There were 10 in total with a visitor from…

14 men gathered at various times for a Q by someone that wasn’t Respect, Respect Respect, or Respect Respect Respect. Mosey around the Parking Lot to pick up stragglers. COP with various exercises. Mosey to the front of the School for a Triple Check. P1 – run to the end of the Island and back, P2 Dirty Hookups, P3 – Balls to the Wall. Circle up while each man individually picks an exercise and we do 10 of that exercise. Pick up partner and go off on your own and do 10 minutes of exercises. Mosey to the Parking Lot…

17 new Chargers fans and 1 happy Q celebrated the big win in Brazil. Wearing my powder blue jersey, I was ready to lead–and so was Tatar. But Tatar made another signup sheet error and had to watch me steal his football themed workout. We circled up at the 50 yard line (around the “T” that Tatar painted in the middle of the night) and did warm up exercises in 27 and 21 counts. It did not take Attila long to know the pattern was the score last night. We did SSH, IW, WW2, Hammers, Squats, Flutters, LBCs and others…

14 RVA regulars, one downrange visitor, and one FNG showed up for a Rosie beatdown at Gridiron. According to the geese that tried to take the field, this is what may have happened. Mosey to the middle school football field for a welcome, mission, and disclaimer. Standard warm up fare with some fast paced hillbillies and 5 burpees to welcome the LIFO. Line up on the goal line. Various methods of moving 10 yards at a time – bear crawl, crab walk, lunge, crawl bear, polar bear (thanks Gomer), and others with a new exercise every 10 yards increasing then…

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…