Tag: GridIron

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

Five strong redwoods avoided the long training runs to battle the Gridiron gloom.  Here is how it went down:

• COP
  • SSH
  • Ukrainian soldiers
  • DQ
  • Arm Circles
  • Helicopters
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the tennis courts for a one-man Dora (all reps for each man)
  • 100 merkins
  • 200 squats
  • 300 LBC
• Mosey to the bus stop where one man bear crawls to the end of the line while the rest do pole smokers and then shift to pole sits
• Mosey to the playground for a Jack Webb
• Mary
  • Freddie Mercury
  • Side crunches
  • Crunchy frogs
• COT with YHC taking us out

Great work by the PAX today.  Prayers for Mr. Rogers family and their son’s transition to the military.  Continued prayers for all of the PAX families in a period of transition.

God is good all of the time!

Attila

A tad chilly so we warmed up with an immediate mosey over to turf field for warm up, followed by:

– Ab-Beast starting on the end line of soccer field (white line) down and back of a 100+ yard field, stopping 6 times for 6 sets of each exercise (WWIIs, WWIs, Reverse Crunches, Crunchy Frogs, Side Crunches, and American Hammers.

– 4 Corners beginning at the corner (of two while lines) with 5 Merkins, 10 hand release Merkins, 15 Carolina Dry Docks, and 20 shoulder taps…followed by a round of cumulative exercises at each corner

– Side line of field (on a white line) to begin working legs with a mosey 20 yards for 20 two count lunges, then 20 yards for 50 heel raises, another 20 yards and then 20 squats…and then rolled it back doing it again.

– Mosey to playground for Arms to get a work out of 20 Dips alternating with 3 of full extension 3 second holds before doing Pull ups. Rotated these 3x

– Mosey to parking lot for a Burpee march of 15 parking spaces (white lines)

– Alternating Wall Sits and Milkers with Balls to the Wall for 10 count, then a 20 count, and finally a 30 count

– Ended with American Hammers and some much needed stretching

Pre-workout discussion of changes to Pouncey Track Park. Additional Pickleball courts are proposed, along with additional parking and moving the pull-up bars. There’s also the Tuckahoe Tomahawks playing today.

Mosey to near the pull-up bars.

It’s great to have a workout to go to on Saturday mornings (and the rest of the week for that matter.) One thing I do miss is the 2^nd F after the workout on Saturday. Between Vacations, childcare and in the next two weeks, Cub Scouts, I’ve missed a lot of 2^nd F on Saturday. I’m hoping to get back to showing up starting in three weeks.

Disclaimer

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

Mosey to Burpee Hill

7 minutes of Burpees

Using Pull-up bars:

11s with Hanging Knee-ups and Bulgarian Split Squats using the picnic benches

Back to football field near fence

10 Romanian Leg Lift (in cadence) Left leg then right leg

Soccer(?) field below the football field

11s with get ups and Ukrainian Hammers

Mosey to far end of the soccer field

Run/belly touch each red line to the other end

Mosey to Wall in front of school

15 People’s Chair air press, 10 BTTW Hip slaps, (all in cadence), 15 donkey kix

15 People’s Chair milkers, 10 BTTW Australian Mountain Climbers (all in cadence), 15 donkey kix

15 People’s Chair la-lanes, 10 BTTW toe taps (all in cadence), 15 donkey kix

Stretching exercise

Mosey to the loading dock

Behind the loading dock 10 Squats, climb wall and fence to loading dock, cross loading dock, climb down loading dock, mosey to asphalt for 10 HRMs. 3X

Mosey back to soccer field

Bear crawl/Crab walk about 2/3s of the field changing at each red line

Mosey to parking lot

20 Heels to Heaven, 20 Rosalitas 6-inch leg left to count of 60

 

Announcements
Oct 11: 2^nd F, Tuesday Lunch Innsbrook Firehouse Subs: show up sometime between say 11:30 and 1:00.

Oct 29: 2^nd F, Beer Mile. Also, F3 Launch in Blacksburg

Hurricane Ian couldn’t keep 7 of us from working out this fine Saturday morning at GridIron. After a brief warm up on the cold, wet asphalt we moseyed to the more comfortable not so wet turf field for a workout.

Dora of 100 2count lunges, 200 squats, and 300 heel raises with a 40 yard jaunt between exercises. Series of (5) 20 count WWIIs every 10 yards with bear crawls between, followed by 20 count of Reverse Crunches, Freddy Mercury, Heels to Heaven, and American Hammers with bear craws between the sets until we finished the 100 yard field. At the end of the field is a small hill for us to complete 7’s of Get-ups and Merkins. Followed by modified Jack Web of Merkins and Air Presses (request was to go to 11 Merkins and 44 Air Presses). Moseyed to mid field for another 20 count of various ab exercises with bear crawl and craw walk between the sets. Finished with 3 sets of Dips and some stretching for a brief cool down.

A daunting dozen shook off the morning dew to embrace the morning suck.  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 laps of luxury
  • 1^st lap – 10 burpees at each 50 2x, 15 HRM at end zone 2x, bear crawl across field 2x, 20 WWII sit-ups after bear crawls 2x
  • 2^nd lap – 10 burpees at each 50 2x, 15 CDD at the end zone 2x, crab walk across the field 2x, 20 2x flutter kicks 2x after crab walks
  • 3^rd lap – 10 burpees at each 50  2x, 15 manmaker merkins at end zone 2x, lunge across field 2x, 20 reverse crunches after lunging 2x
• Lindsay – dips and heels to heaven
• Curb crawl up to 7
• Mosey back to parking lot for a 3x check – run, wall sit, side lunges
• COT with YHC taking us out

Convergence at 7:30 am at Gridiron next week.  Celebrating 8 years.  Parking at Pouncey Tract Park and SPMS. 

Great work from the PAX today.  Thankful for the fellowship.  Good work men!

God is good all of the time!

Attila

On a nice 60 some degree day, I thought now that school is back in session, let’s try a modified version of the Presidential Fitness Test. I think it was met with mixed reviews but that is cool.

COP: DQ, DMH, Merkins, FMs and ACs.

Mosey to track. First part of the Fitness test – 1 mile run. Results ranged from 7:15 to 8:40, not bad.

Mosey to near typical field which had work done. 1 minute all of the sit ups you can do. Johnsonville knocked it out of the park with 65 sit ups!

Mosey to playground and do all the merkins you can in one minute. I think someone was able to get to 60. We are not such an old group after all.

Mosey to Strykers parking lot and do modified shuttle run. For those that participated, Fireman Ed was the slow one. He su%ks.

Mosey to chin up bar. Do as many chin ups as you can in one set. I did nine; I think a couple hit 12. Nie work again. Back to playground we go.

In honor of the first responders on 9/11 who climbed 110 floor at the WTC, we did a Dora with 110 2 count MCs, 220 squats and 330 SSHs. The other person ran to the second truck, did a burpee and then ran back.

We finished with American Hammers, flutter kicks, heels to heaven, a round of Mary and some stretching. We then prayed for all those suffering from health issues including Gyspy’s sister. Convergence in 2 weeks at Gridiron at 7:30 a.m. and the “retreat” is after Convergence. Hopefully BRR went well for all participants. Praise for a so far successful neck surgery for my M, Firewoman Kate.

Enjoy your weekend. Remember those that lost their lives on 9/11.

Fireman Ed