Tag: GridIron

For 9 noble warriors, a later start time was required this morning.  Gridiron went on for those unaware of the convergence.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
  • Suzanne Somers
  • Merkins
  • LBC
• Burpee march – 12 burpees down the parking lot, 20 WWII sit-ups and 22 APDs, rinse and repeat 4x
• Mosey to the turf field at Striker Park where we ran the field, did 20 reps, ran back and did 22 more reps
  • HRM
  • LBC
  • Squats
  • H2H
  • Shoulder taps (2 count)
  • Side crunches (each side)
  • Squat thrusters
  • Chuck Norris
  • Freddie Mercury
  • Monkey humpers
  • American hammers (2x)
  • CDD
• Mosey to the pull bars for 4 sets of 12 pull-ups and 22 step-ups
• Mosey back to the parking lot for COT with YHC taking us out

A New Year’s celebration today, lots of reps of 12 (months in a year), 20 and 22 (for 2022) and 4 sets (4 quarters in a year).  We ran just over 2 miles as well.  Great work by the PAX, especially great having Pigskin and Otis there.  Appreciated a visit from Kubota as well. Great to see you brother! 3^rd F followed at Starbucks.   Great way to wrap up 2022.

Prayers for the Freeze family after Michael passed on Christmas Eve.  Keep his widow, Hillary, in your prayers.  

God is good all of the time!

Attila

Seven posted for the coldest Punisher in recent memory. Vehicle indicated 7 degrees F as of 7 AM. Wind chill apparently below -5 degrees F. Briefest of out-of-the-car greetings then a meandering mosey in search of a place near the parking lot away from the wind (no such location). Posted up on the sidewalk near the entrance to the Women’s Rest Room at Pouncey Tract. Attempt at warmup with some of the usual with emphasis on some stretching given the conditions.

Mosey to the end of the lot and break the group in a couple of clusters for five general stops – complete 14 Merkin reps at two stations, 13 reps at two other stations, and catch a couple of warmer seconds in the Men’s Rest Room at station 5. Total reps – 54.

Resume mosey to the rubberized playground for 12 Days of Christmas – cumulative workout, adding another exercise with reps each additional round. Exercises were: 1 Burpee, 2 Crab Cakes, 3 Close Grip Merkins, 4 Side Lunges (single count), 5 APDs, 6 Rosalitas, 7 Hello Dollys, 8 Jump Squats, 9 Pickle Pounders, 10 SSHs, 11 Flutter Kicks (two count), and 12 LBCs.

Move to the picnic shelter closest to the playground for four rounds of Dips alternating reps as so – 14, 13, 14, then 13.

Circle up on the nearby grass. Dealer’s choice – pick an exercise – chest, legs, abs, whatever – and all complete 10 reps. Between exercises, complete 54 Imaginary Jump Ropes. Same back around the circle again, but with 5 reps.

Finish about 15 minutes early with brief COT and take talk to coffeeteria at Starbucks off of Lauderdale.

9 gentlemen worked out in the asphalt of Short Pump Middle School basking in the warmth of 28 degrees. First COP was a little DMH and some poor cadence DQ. Then we take a lap around the track to get warmed up. More COP included merkins, FMs and ACs.

Exercise 1: Curb crawl to 5 and down to 1. Mosey to the bus loop.

Exercise 2: One burpee per pillar (~15 total). Then 5 WWIs for each two pillars (~40 total). Then 5 CDDs per two pillars and lastly one HRM per pillar. Ed noticed the sychronization between Tater and Seymour. “Oh you went to Richmond, let’s do our exercises in the same cadence.” Mosey to basketball court.

Exercise 3: Four corners with 10 jump squats, 20 sumo/helix squats, 30 jump squats and 40 sumo/helix squats. Mosey to tennis court.

Exercise 4: Lunges to each of the four tennis courts (I forgot how big these 4 courts are) and run back. As we were doing this, Seymour requested that I channel my inner Peyton Manning and audible. Next bunny hopped and went back 2 courts and lastly crab walked and ran back 2 courts. Long mosey to front of Short Pump Middle School.

Exercise 5: Triple check with initially donkey kicks, wide grip merkins and a run around the loop. I noticed that a few PAX were struggling so I audibled to wall sits, flutter kicks and a run around the loop. Mosey to home base.

Ended with a few stretches and memories of early Gridiron. Join us next week as Chum B. has his birthday Q (ground and pound?).

Prayers for Atilla’s mother n’ law and those dealing with physical and mental issues. Sunday evening is a Christmas carol singing blast. More details on Slack. We think Gypsy is still collecting shoes but he has a bunch so thanks. Remember the reason for the season and do great things.

Fireman Ed

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.

Less than ideal weather welcomed a faithful PAX at today’s Gridiron.  Cover and variety ruled.  Here is how it went down:

• Mosey to the bus loop for COP
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Dead man hang
• Deck of death without the cards, just work through the exercises:

• COT with YHC taking us out

Good work from the PAX today.  Plenty of opportunity to grumble, but got a lot in. 

Shoe drive in December.  Check Slack or text Gypsy.

God is good all of the time!

Attila

On a cold but sunny morning 7 Pax showed up ready to work. After the warm-up, we did modified beast: starting with 12 hand-release-merkins, going to 18 WWII, 24 squats, down to 6 burpees, 12 Freddie Mercuries, finishing with 18 hammers. After some running did three sets of People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO. Some more running, three sets of 5 pull ups and 20 dips. Finished with ring of fire of merkings.

My sincere apologies for posting so late. May be some kind of record.

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!!!

With some of our brothers running the Richmond marathon today, five noble warriors had some fun and honored them on the Gridiron.   Here is how it went down:

• COP
  • SSH
  • Hillbillies
  • Dead man hang
  • Helicopters
  • Arm Circles
  • Suzanne Somers
  • LBC
• Marathon boot camp – run the length of the football field and do 26 reps of an exercise, run back and do 2 burpees; repeat 26x
  • Merkins
  • WWII sit-ups
  • Squats
  • CDD
  • LBC
  • Monkey humpers
  • Diamond Merkins
  • Crunchy frogs
  • Alternating lunges
  • Wide grip merkins
  • Side crunches
  • Storm squats
  • HRM
  • Heels to heaven
  • Squat thrusters (with air press)
  • Shoulder taps
  • Reverse crunches
  • APD
  • Crab cakes
  • Freddie Mercuries
  • Flying nuns
  • Chuck Norris merkins
  • Flutter kicks
  • Air presses
  • Dollys
  • Hammers
• COT with YHC taking us out

Good mix of arms, abs, legs and cardio.  Prayers up for all of our brothers doing 26.2, 13.1 or 8k today.  Much respect.   Great work by the men that joined YHC today!

God is good all of the time!

Attila

Twelve gentlemen, most unaware it was the Merkin Challenge Month, posted to GridIron expecting less than 300 merkins. Two travelers, looking to go west, led the PAX in a merkin intensive beatdown that went something like this.

Opus Q

COP -All IC – Merkins, hillbillies, crabcakes, scorpion kicks, arm circles, copperhead squats, IW, freddies, crunchy frogs

Bear Crawl Mixer

• Bear Crawl left, 5 merkins, bear crawl right 5 merkins
• crawl bear out, 5 HRM’s, bear crawl in 5 HRM’s
• r hand out , then L leg out, bord dogs, then do the other way
• cobra, downward dogs

Dora

Partner Up and do -100 Surf Jacks, 200 Merkins, 300 LBCs while timer runs to Burning Bushes and back.

Phonics Q

Mosey to Pull-up bars. Along the way, stop at bleachers for 10 APD Dips IC. Stop again to do 10 Merkins and 5 Burpees.

Chin-Up Hold/Merkins

Hold your chin above the bar as Q counts down from 15. As he reaches 5, slowly let yourself down. After this is completed, do 10 Merkins IC. Then alternate Q. We did this for 8 rounds and were led by YHC, Chumbucket, Tater, Fireman Ed, Blue Moon, Attila, Mariner, Lighthouse.

Triple Sprints

In Group of 3, one member sprints towards 2nd member. 2nd member then sprints back while 1st member does 5 burpees. 3rd member then sprints as 2nd member does 5 burpees. Do this 5 times then bar crawl to center for 10 merkins.

Mosey to parking lot.

Four corners – Lunge to first corner and do 10 jump squats. Karaoke to 2nd corner for 20 Monkey Humpers. Run backwards to 3rd corner for 30 Heels-To-Heaven. Karaoke to 4th corner for 40 WW2s.

Plank-O-Rama – Circle up in Football Field. Do the following: 10 Carolina Dry Docks/Merkins IC, hold plank then rotate to side plank. 10 IC- Lower hip and raise hip then hold, rotate to back plank – 10 IC – Lower and raise butt then hold plank, rotate to other side, 10 IC – lower and raise hip then hold plank, rotate to normal plank – 10 IC rotating elbow planks followed by 20 IC Mountain Climbers.

Mosey back to SF

COT – Numberarama, Name-O-Rama, Announcements, Opus took us out.

NMS

YHC has really enjoyed the DaVille Monthly Takeovers because he has met a number of F3RVA members throughout the region and has been able to explore many of the AOs. Not posting at Gridiron for several years, YHC had no idea that the sand volleyball court had been removed and the county had added 11 pickleball courts, a huge playground, and a pull-up bar system that is comparable to the Rusty Cage at Dogwood Dell. Wow, what an upgrade to an already terrific AO.

For the Merkin Challenge, the total count was 330 if Carolina Dry Docks don’t count and 340 if they do count. YHC needs a judge to determine.

For 2022, DaVille has one more takeover left on Sunday, December 3. Here we come Sunday Funday and Off the Books if that’s an AO that needs to be covered. Will DaVille continue this into 2023? Only time will tell.

Announcements:

Good luck to those F3 PAX members doing the Richmond Marathon next week including Chum Bucket and Johnsonville!

Join the November Merkin Challenge. F3RVA is taking on the entire state of New Jersey. Merkin goes for the month range all the way to 10,000 by Hardywood. Visit Slack to sign up.

Outstanding job today men! This was a challenging beatdown and met every challenge.

Gotta Run!

Phonics

11 men of various speeds and ages showed up in the temporary gloom at Gridiron. It will be nice when the time changes next weekend.

COP: DQs, CPs, HRMs, MCs, FMs, ACs (I tend to do the same COP exercises). White Deer gave his backblast of approval and a car was a few feet from hitting Chum. Mosey to secondary football field.

E1: Elevens with WWIIs and Diamond merkins. Mosey to bus loop.

E2: Pacer runs the bus loop and the rest alternate between HRMs, Flutter kicks, Jump squats, burpees, heels to heaven, Carolina Dry docks, Pole smokers, Lt. Dans, Dips and V ups. Mosey to basketball court.

E3: Four corners with 10 burpees, 20 2 count MCs, 30 Plank Jacks and 40 SSHs. Back to bus loop

E4: Repeat E2 Mosey to primary football field

E5: Partner wheelbarrows across field run back, Bear crawl across field and bernie back, Lunge and Bernie back. Finish with a one minute elbow plank. Mosey to home base

Finish the morning with American Ukranian hammers (where were you Lighthouse?) and some stretching exercises in front of henrico’s finest putting cones down for the pickle ballers. He approved. Beer mile tonight at Face Plant’s house. I need to sign up for November breaking bread.

Good morning for a workout. Handshake hung out with my college ring dance date; I have not heard her name in 25+ years. Also good to see three PAX under 40 here. Let’s keep that going. Go Penn State (oh heck they are not winning today) and Jets! Enjoy your weekend.

Fireman Ed