Tag: GridIron

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).

Eleven of us were at Grid Iron for a chilly Spring day and Fire Man Ed noted it was time to get in Spring Break shape. So after a brief warm up we had a mosey to the Grid Iron for:

Chest- a Merkin Beast with 216 Merkin related exercises (Burpees, Merkins, Chuck Norris, Staggered Arm, Diamon, and Wide Grip).

Abs- 10 minutes of 20 sets each of Crunchy Frogs, WWIIs, Head Shoulder Knees and Toes, Freddy Mercuries and Mercury Freddies, LBCs, Heels to Heaven, American Hammers…with some stretching between the sets.

Shoulders- Curb Crawl-Bear Crawl up and down the ladder from 5 to 1, up to 5.

Arms- Ladder of 20 (Pull ups and Dips). 15-5, 10-10, 5-15.

Legs- Two sets of 20 Squats and Step Ups

Pot Luck- Finished up with more stretching and a little sampling of shoulders, abs and chest

Two touchdowns of PAX members assembled at a wet and windy Gridiron this morning.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
  • Merkins
  • LBC
• Mosey to the grassy knoll for 10 minutes of burpees
• Mosey to the pull-up bars for a pull-up/jerkin ladder – 7 on down, with 15 WWII sit-ups between each set pull-ups/jerkins
• Mosey to the turf field for 4 corners – 10, 15, 20 & 25 reps at each corner
  • HRM
  • H2H
  • Monkey humpers
  • Side crunches – each side
  • Chuck Norris’
• Mosey back to the parking lot for a series of wall sits and stretches
• COT with YHC taking us out

The mumble-chatter was pretty high to start the work-out as the PAX was reunited with Cecil and White Deer.  Welcome back to those beloved PAX members.  As always, White Deer had a comment for everything and everyone, most notably my 2.0.  The PAX just needed to find out what the hell Cecil had been doing for 2 years.  The mumble-chatter came to a screeching halt when the burpee fiesta commenced.  Although it should be noted that White Deer was able to continue to woof.  You can surmise what that meant for his rep count.  There was no question about how many reps Tater was doing as he became one with the mud.  Surprisingly, Johnsonville abstained. 

Some great work from the PAX today as we tried to work the whole body.  T-claps to the pre-game runners – Pinto, Whitesnake and Lighthouse.  Always good for YHC to have his 2.0 in attendance.

God is good all of the time!

Attila

14 of us were there for the Pigskin Family Day at Grid Iron when Pigskin brought not only his son-in-law (Piglet) but his FNG son, whom we kept the Pig theme and named him Chicharron. It was also an un-Tater Q with lots of running (”lots” is relative).

Cardio- Warm up and a mosey to the track. Burpees, then Indian runs, followed by a backwards run, and a karaoke run.

Arms- Curb crawl with incline and decine Merkins (30 total). Bear-Crab Hill Walk where you Bear Crawl up the hill and Crab Walk down it 10 times. Also on the hill was a Merkin Clock.

Abs- An Ab-Beast with WWI, WWII, Crunchy Frogs, Reverse Crunches, Side Crunches, and American Hammers. Wasn’t enough for some so we finished with 25 more American Hammers.

Legs- Dora of 100 squats, 200 lunges, 300 calf raises

Good to see Gomer Pile for coffee afterwards.

Eleven of the faithful posted at Grid Iron on a chilly February morning, YHC having filled the minds and hearts of the faithful with promises of an FNG. The FNG was a no-show, but we had work to do. The Q started off by calling merkins but doing side straddle hops just to see who would brought the right level of obeisance to the workout. We then moved on to the actual merkins, followed by hillbillies, LBCs, and some other things.

The PAX was led to grassy knoll behind the schoolhouse, and YHC kicked off “ten minutes of whatever” with ten minutes of with burpees.

The PAX was led to the pull up bars for what was supposed to be ten minutes of jerkins/pull ups (alternating). YHC ended that workout early on account of the painful combination of damp hands from the burpees and sub-freezing metal bars. Probably should have led with that …

The PAX was led to the astro turf fields at Striker Park for ten minutes of field sprints.

The PAX was led to the front corner of the astro turf field for ten minutes of LBCs/reverse crunches (alternating).

The PAX was led to the back side of the astro turf field for a classic Jack Web cycle, but we took it to 12. There was moaning and the gnashing of teeth.

The PAX then bear crawled to mid-field and moseyed by to the SF for a few rounds of var. planks led by Mr. Bucket.

There was some lewd and lascivious commentary along the way, but I’ll leave that to the comments.

12 mostly middle-aged warriors awaited a workout in the somewhat mild confines of Short Pump north. Fireman Ed had the idea of using cards from a game called Crowns. Was it seamless? Heck no but the last 30 minutes was a pretty dam% good workout.

COP: DQs, Helicopters, merkins, FMs, ACs. Mosey with cards.

Cards ranged from 4 to 10 with a few jokers that are 15 of the drawer’s choice. Red – burpees, green – 2 count mountain climbers, yellow – WWIIS, blue – squats, black – jump squats. At first we were running a lot and doing all WWIIs, squats and jump squats. I guess Fireman Ed did not shuffle well. All this while running around the AO.

I added three sets of donkey kicks and two sets of balls to the wall. Then I was accused of stealing from Pigskin’s line up (sans milkers). In the latter half we pulled more mountain climbers and burpees. Also, I added three sets of pullups and dips (10 and 20, then 8 and 25 and then 5 and 30). I also added elevens with derkins and step ups. After having most everyone pull three Crowns cards out twice, Seymour called 15 burpees after pulling a Joker. I and the PAX planked and then stretched out to end the fun.

Although it did not start as the smoothest Q, I think the workout was eventually good. Prayers for quick recovery from any soreness and for us to be able to help those that need it. It is good to lead a determined group of PAX. Enjoy your weekend. Prediction: Chiefs – 31 Eagles – 28.

Circle Of Pain:
In reflection of it being both my VQ and BQ as well as the start of the magnificent 6-Nations Rugby Championship we started this weeks COP with an introduction to the principles of the game of rugby and linked it to one of our key guiding lights of “Leave no man behind; but leave no man where you find him”. There was a big focus on working together as a team and encouraging the hares to run back for the tortoises. Pre workout warmers and post workout refreshments had a 6-Nations (English, Irish, Scottish, Welsh, French and Italian) offering.
Disclaimers:
I am not a professional.
You are here of your own accord.
Modify as necessary.
Push yourself don’t hurt yourself.
Everything I tell you to do is a suggestion.

Warm-A-Rama:
2 laps jogging and passing a rugby ball down two lines; when at the back, run to the front
Warm-Up Exercises:
Arm Circles
Side straddle Hops
LBCs
American Hammers
Forward Lunges
Mountain Climbers

The Thang:

The Beast – Sprint but run back to bring the last men home:

Burpees
WIIs
Merkins
LBCs
Squats
Side Straddle Hops

Poles – Core:

Flutter kicks
Freddie Mercury’s
Heels to Heaven
Hello Dollies/Lo-Lites
Planks
LBCs

Teams of Three:

Jog
Step Ups
Dips

Circle Of Trust:

Count-o-rama
Name-o-rama
Announcements
Shout-out/words of wisdom
Closing prayer

Playlist:

Ruby – Kaiser Chiefs
I Predict A Riot – Kaiser Chiefs
Sheriff Fatman – Carter USM
Smells Like Teen Spirit – Nirvana
Wonderwall – Oasis
Alive – Pearl Jam
Def. Con. One. – Pop Will Eat Itself
Loaded – Primal Scream
Common People – Pulp
Panic – The Smiths
I Am The Resurrection – The Stone Roses
Bitter Sweet Symphony – The Verve
Don’t Let Me Down – The Wonderstuff

Seven studs came out on a Saturday morning to enjoy a rare Whitesnake Gridiron Q. According to what’s in the box, this is what happened:

Warm ups of 20 SSH, 10 Hillbilly Rocketes,15 IW, 10 Helicopters, 10 Cherry Pickers.

Pride: the group partnered up and successfully did a Dora of 100 Merkins, 200 WWIIs and 300 squats with runs to the 50 yardline for the partner not doing the exercises.

Greed: after running to the basketball courts in the back, we wanted more and did 4 corners of 10 merkins, 20 american hammers, 30 LBCs, 40 SSH. Repeating exercises on the way back from each corner.

Lust: I longed to repeat what Pucker did Thursday at Mary so we hit the tennis courts and did what I am now calling a Pucker. At each court (4), run up to the net on the doubles line, shuttle left to singles line, bernie back to service line, shuttle left to the center service line, run to the net, shuttle to the singles line, bernie all the way back and shuttle to the next court. Did this 4 times and then reverso to now shuttle right.

Envy: Run back to the school. Partnered up at the school courtyard as I longed for one more person so we could have even groups. One partner did poll smokers while the other ran to fence and did 5 burpees and ran back to switch. Did this 4 times.

Gluttony: for punishment. ran to the lower field and did a Bear crawl up the small hill between fields, 10 LBCs at top, run down, repeat, 4 sets.

Wrath: Just enough time to push through a quarter pounder at the main field. 25 HRM at the 25, 50 reverse crunches at the 50, 75 mountain climbers at the 75, 100 SSH at the 100. Bernie back between each.

Sloth: Starbucks for all 7 and super comfy chairs for 3 of us.

Ended up doing 2.7 miles plus all the exercises and the Pax killed it. Prayers for Pigskin, Gomer and Fudd as they travel back today & prayers for Gail (friend of J-ville’s mom).