Tag: GridIron

It was a super HAWT POTATO at Gridiron this morning.  Here is how it went down:

• Gypsy
  • No COP, just an 11 with merkins and some crazy squat jacks
• Lighthouse/Mariner – a beast
  • Burpees
  • FM
  • Squats
  • HRM
  • H2H
  • Crunchy frogs
• Gomer Pyle
  • Super-sized curb crawl (up to 5 and down to 1) with bear crawls, lunges, crab walks, and crawl bears
• Pigskin – his traditional wall routine 3x
  • Wall sits
  • Balls to the wall
  • Donkey kicks
• Attila – 3x check
  • Merkins
  • WWII sit-ups
  • Run the loop
• Chum Bucket – stretches
• COT with YHC taking us out

HAWT POTATOES suck.  Everyone brings their fastball.  Homer was disgruntled.  Much of the mumble-chatter will be reported to the Asian Social Society (“ASS”) for various violations.  Out of fear of being targeted by ASS, no further discussion.  We have been warned. 

Summer tour is on.

God is good all of the time!

Attila

PAX of ten posted for this morning’s GridIron under clear skies with a moderate starting temperature and light breeze. Mosey from the parking lot to the southwest edge of the main football field with warmup COP including 25 x SSHs, 15 x Hillbillies, 15 x DQs, 16 x Helicopters, 10 x Shoulder Taps (two count), 10 x Suzanne Somers (each side), 25 x Freddie Mercur(ies), 25 x APDs, and Arm Circles (big and small, forward and reverse).

Resume our mosey to the field in front of the middle school for BLIMPs. Line up on the sideline, run to the middle of the field to complete exercise reps, and return to the sideline until all are done. Start the first round with one exercise and add another exercise each round. Exercise and rep count included 5 x Burpees, 10 x Lunges (two count), 15 x Imperial Walkers (two count), 20 x Merkins, and 25 x Plank Jacks. Follow with group trash collection using a bucket left midfield – possibly leftover field day trash – and leave the receptacle at the end of the field for school personnel to find.

Jog to the school wall and find a spot for Burpees with Donkey Kicks. Finish 1 Burpee with 10 Donkey Kicks. Follow with 1 Burpee and 9 DKs, and so on waiting for all to finish between sets, until completion of 1 of each.

Mosey to the downhill field adjacent to the main football field for BOMBS. Line up on the sideline, partner up and complete, Dora-style with one guy running to midfield and back, while the other completes exercise reps, including 25 x Burpees, 50 x Overhead Presses (two count), 75 x Merkins, 100 x Big Boy Sit-Ups (WWIIs), and 125 Squats.

Saunter to the playground for a two rounds of LBC variations, 25 reps each – regular, one leg straight, other leg straight, side crunch one side, side crunch the other, and both legs extended. Finish with some stretching. Mosey back to the parking lot for COT. Coffee for most at Lauderdale / Broad Starbucks after.

11 fine gentlemen showed up for a workout but my workout took second fiddle to a large Pickleball tournament. One pickeballer thought we were gathering for the tournament or maybe he had a man crush on White Deer. The workout went something like this:

COP: DQs, helicopters, HRMs, MCs, FMs and ACs. Mosey to field below the main field.

Lindseys with merkins and WWIIs. Totals 100 of each exercise. Not too shabby. Mosey to bus loop

Sets of pole smokers. 15 then 20 then 25. Mosey to basketball court which was redone just for Ed.

Four corners with 10 burpees, 20 Lt. Dans, 30 squats and 40 SSHs. Mosey to soccer field in front of SPMS.

Indian bear crawl. Everyone bear crawls in a line. Last person runs to the front and then bear crawls. Problem with this exercise is that White Deer bear crawls faster than half the PAX run and much faster than he runs. Mosey to pavilion by home base.

Elevens with step ups and heels to heaven. Polly decided to take some time and talk to a friend playing cricket.

Triple check with donkey kicks, dips and the pacer runs across the field and Bernies back.

Finished with American hammers and LBCs.

On 5/29 the day a friend of mine turns 50 there will be a Convergence at Tredegar a 7 a.m. Polly is trying to plan out a joint F3 workout and mixed cricket game. More to come on that. It was good to see Bodos make it to Gridiron and get Homer back. I am happy you all let me lead.

Fireman Ed

A PAX of 15 celebrated YHC’s birthday Q on this glorious Gridiron Saturday.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Arm circles
  • Dead man hang
  • Suzanne Somers
  • Merkins
  • LBC
• 48s – run the football field with 12 reps of an exercise at each 25 (48 reps total)
  • HRM
  • WWII sit-ups
  • Squat thrusters
  • 2x crab cakes
  • Chuck Norris
  • Side crunches – each side
  • Burpees
• 48 APDS to cool down
• Mosey to the pull-up bars – 6 cycles of 8 pull-ups (or jerkins) and 8 step-ups (each leg) for 48 total reps of each
• 48 second elbow plank
• Mosey back to the football field
  • 48 second wall sit
  • 48 yard sprints until time
• COT with YHC taking us out

Welcome to Spotify.  Apparently when Gomer asks an 18 year-old the first album bought, he looks at you like you have a hole in your head.  Great to have Lighthouse back today, and it is always good to have Gypsy talking incessantly as if he were a 14 year old girl.

Convergence is coming on Monday, May 29^th at Tredegar.  The PAX gets started at 7 am. 

Celebrate the moms in your life tomorrow.  God is good all of the time!

Attila

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

A lucky number 13 joined, including 3 out-of-town visitors, joined one another on the Gridiron for a ground and pound beat-down.  It was no surprise knowing YHC was on the Q sheet, but entertaining nonetheless.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the football field for a cumulative beast
  • 216 HRM
  • 180 WWII sit-ups
  • 144 monkey humpers
  • 108 side crunches – each side
  • 72 crab cakes
  • 36 burpees
• Mosey to the bleachers for a Lyndsay with derkins and bench kicks
• Mosey back to the field for field sprints
• COT with YHC taking us out

YHC was not a great host today.  Welcome to our visitors from LA and GA, Brimstone, Nomad and Prairie Dog.  Complete with clown van, YHC assumed that they were seasoned F3 veterans and failed to therefore explain the concept of a beast and a Lyndsay.  Failure in hospitality, but hopefully we will see these men some more in the coming weeks as they train here in RVA.  Thanks to Chum for stepping in and just being Chum.

Lots of mumble-chatter from the PAX today, but there was a point where mumble-chatter turned to groans.  Mission accomplished.  Great to see the injured (Johsonville, Blue Moon and White Deer), mentally insane (Tater and Gypsy) and warriors (Lighthouse for this solo pre-run and Pigskin because he is a stud as 3x respect) in the PAX today.

Open spot for CPR this week.  Reach out to Gypsy.  Convergence in 2 weeks at Godwin HS. 

God is good all of the time!

Attila

Eleven of mankind’s finest specimens came together as a mighty band of brothers last Saturday morning to celebrate Polly’s 1st year anniversary.

We started off by moseying around the running track to warm up while passing a rugby around which was interrupted by the occasional forfeit of 10 burpees as a courtesy to the member of the PAX who fumbled and dropped the ball.

After the disclaimers and welcoming our FNG, YHC reminded the PAX of the power of our brotherhood in helping us face life challenges. We should not be afraid to reach out.

Warm-A-Rama:
Arm Circles
Side straddle Hops
LBCs
American Hammers
Forward Lunges
Mountain Climbers

Once warmed up, we moseyed on over to the soccer field for The Thang – The Beast:
Burpees
WWIIs
Merkins
LBCs
Squats
Side Straddle Hops

Just in case the PAX hadn’t burnt off enough puppy fat, we then moseyed over to the Poles for a little Core work:
20 count and move x 6
Flutter kicks
Freddie Mercury’s
Heels to Heaven
Hello Dollies/Lo-Lites
Planks
LBCs

Then back over to the pagoda area for some Teams of Three:
Jog
Step Ups
Dips
Cards

After finishing up with the usual COT, where we christened our FNG as Rader, a nutritional beverage was enjoyed by all. Certain members of the PAX also reached out to the local yoga ladies, one of which was in great need of refreshment.

The last exercise was/is a favorite of Hoedown, an F3 guy I used to work out with frequently back in Charlotte. Very strange but at Starbucks after the workout, he texted me. Completely out of the blue. After trading the usual insults, I told him I used the Brazilian Mindbender today; and I didn’t give him credit. So if you ever run into Hoedown, don’t spoil it by telling him I gave him credit. He’ll understand.

Mosey to Gridiron goal line

Disclaimer

20 SSHs, 10 MM Merkins, 15 Knee-ups, (all in cadence), stretch

Mosey to Other goal line

20 IWs, 10 diamond Merkins, 15 Ukrainian Hammers (all in cadence), stretch

Mosey to Original goal line

20 IWs, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise

Mosey to Other goal line

20 lunges, 10 Stagger arm Merkins and a stretching exercise

To the bottom of the hill up to the Gridiron: 3X

10 Get-ups, up to the top of the hill, 10 Dollies

To the wall in front of the school:

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

Using the loading dock: 3X

Behind the railing to the loading dock: 20 Squats, over the rails, across the loading dock and to the asphalt part of the driveway: 10 Mike Tysons

Mosey to the handicapped area of parking lot in front of school

3 rounds of 20, jumping over the line, in cadence, with a stretch in between

Mosey to the benches by the Gridiron

10 Bulgarian Split Squats in cadence, 10 Dips, 10 Derkins (all in cadence) 3X

Mosey to parking lot bathroom and wall sit

2 people run to end of parking lot and back while the rest of the pax do a called exercise

Mosey to parking lot

30 Heels to Heaven in cadence

60 Second leg lift

20 Freddy Mercury

Brazilian Mindbender: Lay on your back, arm out to the side, feet spread apart, place your lower jaw against your upper jaw, breath in and out while you’re looking at the sky. Think tranquil thoughts.

 

Announcements:

April 15: Brunch Club at 6:00 AM.

April 22: Whitesnake’s Richmond Bluegrass Jam, proceeds go to Richmond Fisher house and Liberation Veteran Services: see 3^rd-f-faith on Slack: American Legion Post 354, Midlothian, Virginia

April 25-26, CPR class, 2 openings available. Monthly Challenge Signup: See 1^st-f-fitness on Slack to sign up

May 6: Curahee: CSAUP; Starts at 6:00 AM and goes pretty much all day. See Gomer Pyle for more information.

12 men descended upon the windy and somewhat wet confines of Northern Short Pump. Since Fireman Ed was Q, rain had to be a factor and thankfully was only a factor at 7:57. But the rain was enough to drive out the partial geriatrics but not before we got a beatdown going.

COP: DMH, mosey most of the way around the track and then rest of COP at soccer field. Merkins, MCs, FMs and ACs. Mosey to tennis court for Andre Aggasi beast.

Beast on tennis court including burpees, WWIIs (get the back moist), jump squats, HRMs, heels to heaven, squats. Mosey to basketball court.

4 corners with 14 burpees (gets the burpee count to 50), 20 2 count flutter kicks, 30 2 count MCs and 50 SSHs. Mosey to field near home base.

Parter wheelbarrow across the field, run back. Bear crawl to center of field, run to other end, Bernie back. Same with bunny hops. Mosey to little pavilion.

Elevens with derkins and 2 count step ups. Mosey to soft surface and do AHs and then 50 APDs. With Pigskin counting in a Germanic language and the number being above PAX’s expectations, confusion ensued. At the point this exercise concluded, it started pouring so we went back to the little pavilion and did counterama and prayer.

There is a CSOP at Currahee in a couple weeks. Other than that, the PAX wanted their Starbucks and I wasn’t about to tell them no. It was good to see everyone and to be able to lead.

Fireman Ed – newly Respected

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).