Tag: GridIron

11 PAX came ready to rock in the far West End. Some were getting ready for the big convergence on May 4th at Dogpile. Some are getting ready for the Whitesnake Bluegrass next week. So much to do! So little time!

COP: The normal Fireman Ed special: DQs, DMHs, merkins, FMs, ACs. Seymour says now I will show up. Head to field.

Cumulative exercises with 10 HRMs, 20 WWIIs, 30 Carolina DDs, 40 jump squats, 50 LBCs. Mosey to side of field.

First round: wheelbarrows across field, bernie back. Round 2: Bear crawl halfway across field run rest of field Bernie back. Round 3: Lunge across field, run back. Round 4: Broad jump burpees halfway across field, run or Bernie back. Mosey to benches.

Elevens with dips and derkins. Mosey to chin up bar.

Elevens with chin ups and 2 count step ups. I admittedly had to move to the jerkin bar because my arms are not super beefy. Mosey to home base.

Triple check with wall sits, elbow plank and run around the parking lot. Finished with American hammers, heels to heaven and DMH.

Grow Ruck with convergence at Dogpile on 5/4. there is an upchuck led workout for those who think sleep is overrated at 6. For other folk, meet at Dogpile before 7. No workout at Gridiron on 5/4. Bluegrass festival on 5/4. Park at James River High school and a shuttle will take you to the beer, I mean bluegrass, See Whitesnake for details on the festival. Prayers for those participating in Grow Ruck. Stay safe.

It is the draft which gives Jets and Commanders fans hope. And then week 1 hits and hope then evaporates. We shall see. By the way, Gridiron’s youngest participant was 48. We are oldish but we are mighty.

Fireman Ed

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.

15 noble warriors participated in a quick BB Q today.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • APD
• Mosey to the tennis courts for a cumulative beast
  • 216 HRM
  • 180 WWII sit-ups
  • 144 copperhead squats
  • 108 side crunches, each side
  • 72 2x crab cakes
  • 36 burpees
• Mosey to the bus loop for 2x 25 pole smokers and 1 minute pole sit
• Mosey back to the parking lot for COT with YHC taking us out

Great work from the PAX today!  Lots of core work, plenty of fellowship!  Good to see 15 strong!

Same announcement as always – Grow Ruck in a few weeks.

Johnsonville’s wife might be starting a peer led female boot camp workout(s) for the ladies.  Contract J-ville with any questions.

God is good all of the time!

Attila

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

Unlike last week, there was no rain. Furthermore, we didn’t get sprinklers turned on so everything was relatively dry. Note to Johnsonville; this is how it is supposed to be done.

In the Pouncy Tract Parking lot for Warm up:

• 20 SSHs
• 20 IWs
• 20 Ukrainian Soldiers
• 20 Copperhead Squats
• Stretches

Mosey to the soccer field at the bottom of the short hill up to the endzone of the gridiron:

• 11s with Git-ups and Hammers
• Stretch

Mosey to the courtyard behind the school for Triple Check

• Partner 1: Timer runs down on sidewalk to the covered walkway and then over to the other sidewalk, stops in the middle and does 5 Burpees and finishes the loop and back to the start:
• Partner 2: Hand Release Merkins
• Partner 3: Flutters

Mosey to loading dock: 3X:

• 15 jumpsquats behind the loading dock
• Climb over the rails, across the loading dock and to the asphalt part of the driveway:
• 10 Mike Tysons
• Return to the back of the loading dock

Mosey to wall in front of the school for Angry Donkeys:

• 11s together starting with 10 people’s chair air-press, then 1 donkey kick;
• 9 people’s chair air-press, 2 donkey kix,
• etc.

Mosey to the benches beside the Gridiron for Lindsay:

• 30 Derkins; 10 benchkix
• 20 Derkins; 20 benchkix
• 10 Derkins; 30 benchkix

Mosey to the bathrooms: Triple check

• Timer runs the parking lot
• Partner 2 does Heels to Heaven
• Partner 3 does Jump squats

Just for the heck of it

• 10 BBTW hip slaps in cadence

Back to the parking lot

• 60 second 6-inch leg lift

Announcements:

Happy Easter

Close out by YHC

For I am convinced that neither death, nor life, nor angels, nor rulers, nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord. Romans 8

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).

Despite the rainy conditions that used to be commonplace for Fireman Ed at Gridiron, 6 mature studs showed up to see what was in store.

Mosey to pavilion for a close proximity workout. COP: CP, DMH, merkins, LBCs, FMs, ACs. Stay put for elevens. With some furniture rearranging, the PAX found barely enough dry space for 6 to perform 11s with Derkins and 2 count step ups. Then do sets of 10 dips, 15 dips and then 20 dips.

Wet mosey to bus loop. Fireman Ed special with a running pacer and the PAX rotating with Burpees, LBCs, squats, HRMs and flutters. For some reason, Ed gets the burpees when Attila yogs. Second set involved diamond merkins, pole smokers (which sucked when the rain hit your face at certain intervals), Lt. Dans, Carolina DDs and heels to heaven. At this point the PAX were screaming for variety.

Stealing or using Tater’s Super Bowl idea, I had divided the PAX into VCU and Richmond and we all played knockout. Richmond won three times thanks to Attila and Tater and despite me. I can’t shoot worth a lick. Attila had the best form. Tater had an impressive knuckler. That is why I play disc golf. We then divided into two groups and played PIG which wasn’t a lot of cardio but it was fun.

Mosey to home base with merkins called out at certain intervals and a stretch because stretching is good.

So based on our games, Richmond should win a close one but Richmond rarely beats VCU so we will see what happens. Ended in prayer and a burst of backblast from one of our PAX.

Thanks for letting me lead. Go Spiders!

Twelve noble warriors welcomed the final weekend of February with an abundance of mumble-chatter and old-man energy.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey for a bit before finding a spot to do a one-man Dora on the football field – each man does all of the reps in 5 intervals with a run in between
  • 100 HRM
  • 200 monkey humpers
  • 300 LBC
• Mosey to the pull-up bars for a ladder – 8 pull-ups down to 1 with 20 2x FK between each set
• Mosey to the parking lot for a 3x check – run, ball-to-the-wall-toe-taps and APDs
• Mary
  • FM
  • Side crunches each side
  • DMH
• COT with YHC taking us out

Great work from the PAX today!  It was a bit of a ball buster.  YHC said to hell with sharing reps on that one-man Dora. Gypsy had something return to sender during the workout so YHC gave himself t-claps.  Great to see Nightcrawler putting a bit of a streak of Saturdays together.

Prayers up for Homer as his mom is in hospice care. 

God is good all of the time!

Attila

If you Q, you can bring the music. We listened to Spanish, Beatles, Hank Williams, etc. Great to have Nightcrawler back, 3rd Saturday in a row!

Disclaimer

In the Pouncy Tract Parking lot for Warm up:

• 20 SSHs
• 20 IWs
• 20 Ukrainian Soldiers
• 20 Copperhead Squats
• Stretches

Mosey to the school parking lot:

• Stretch
• 7 minutes of Burpees
• Stretch

Mosey to the courtyard behind the school for Triple Check

• Partner 1: Timer runs down on sidewalk to the covered walkway and then over to the other sidewalk and back to the start:
• Partner 2: Hand Release Merkins
• Partner 3: Flutters

Mosey to loading dock: 3X:

• 20 SSHs behind the loading dock
• Climb over the rails, across the loading dock and to the asphalt part of the driveway:
• 10 Mike Tysons
• Return to the back of the loading dock

Mosey to wall in front of the school for:

• People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO
• People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO
• People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO
• People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO

Mosey to the benches beside the Gridiron for:

• Bulgarian Split Squats and Derkins
• 10, 9, 8, etc.

Last 5 minutes for Mary

• 20 Hammers in cadence
• 20 pole smokers
• 20 flutters
• Brazilian Mind bender

Much to Gomer’s disappointment, we quit about 2 minutes early.

Announcements:

Go Ruck May 4 weekend.

Takeout: “Remember you are dust and to dust you shall return.”