Tag: GridIron

Every cold morning could use a hot potato, and that is what we had at Gridiron this morning.  Group effort throughout the full 60 minutes, and here is how it went down:

• Attila
  • COP
    • Invisible jump rope
    • Russian soldiers
    • Dead man hang
    • Helicopters
    • Arm circles
    • Suzanne Somers
    • Merkins
    • LBC
  • Mosey to the turf field for some 4 corners, with 10, 15, 20 ,25 reps of a single exercise at each corner
    • 70 HRM
    • 70 WWII sit-ups
    • 70 monkey humpers
• Tater    
  • Beast with WWII sit-ups, burpees, squats, side-crunches, flutter kicks, and heels to heaven
• Lighthouse
  • Arc loader with bear crawl, crab crawl, duck walk, bunny hop and cheetah sprint
• Chum Bucket
  • Mosey to the pull-up bars for a pull-up ladder with pull-ups escalating from 1-5 and back down from 5-1 (30 total) with 5 derkins between each round
  • Mosey back to the parking lot to stretch
• COT with YHC taking us out

Solid work from a small crew today.  T-claps to the PAX members who made it to Mt. Trashmore for the 5-year VA Beach convergence.  Solid work men!   Good luck to the marathon and ½ marathon runners next weekend.

God is good all of the time!

Attila

A PAX of eight posted for this late October GridIron. Quick circle around the concession stand followed by a warmup in the parking lot with a line up of the usual. Mosey to the turf field for Super 21 with Merkins and WWIIs. Follow with a Quadruple Check. Relocate to the nearby parking lot for parking space conveyor. Mosey back to the Pull Up bars for a few round robin rounds with one guy pulling and holding and the remaining guys holding plank. Final circle with a little Mary. COP to finish.

8 Pax gathered together to get a beat down or to see the great ruckus they call pickleball. As we arrived we were wondering why so many gathered before 7 a.m. to play a sport that at its best gets viewed on ESPN the ocho. Anyway, the exercises went like this:

COP: DQs, CPs, merkins, pickle pounders (in honor of the nearby tourney), FMs and ACs.

Exercise 1: all you can exercise buffet consisting of 10 burpees, 20 2 count MCs., 30 Carolina DDs, 40 squats, 50 SSHs, do as many sets as possible for 20 minutes.

Mosey to school – Exercise 2 – Quadruple check run around bus loop dodging another exercise group driving in, flutter kicks (this drove an ever higher than normal flatulence from White Deer), heels to heaven and LBCs. This took awhile and Fireman Ed kept looking at his watch wondering if we were going to finish in time. We did.

Mosey to home base. We did a combination of wall sits, donkey kicks and balls to the wall. We ended with a merkin ring of fire.

Announcements: Merkin challenge – Fireman Ed is doing 5000 for November. Also, Johnsonville will be going to Mount Trashmore on 11/6 to visit Hampton Road’s 5 year celebration. Please join him to show your support.

Closed in prayer.

Fireman Ed now is going to watch the PSU/OSU game.

No better way to start a Saturday than with the men of Gridiron.  Nine faithful and noble warriors assembled at the maiden AO, and here is how it went down:

• COP
  • SSH
  • Dead man hang
  • IW
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Merkins
  • LBC
• Burpee march – one burpee per parking spot down the parking lot (15 total) followed by 20 WWII sit-ups and 20 APD; rinse and repeat 5x
• Mosey to the football field for an arch loader
  • Get across the field as instructed, followed by 20 bench kids and 15 dips, then run back
  • Animal procession – bear crawl, crab walk, bunny hop, duck walk and cheetah sprint
• Mosey to the parking lot for a 3x check
  • Run the parking lot loop
  • Either wall sit or balls to the wall
  • Reverse crunches
• Over to the pull-up bars for a crazy eight
  • 8 pull-ups, mosey to the picnic tables for 8 step-ups, each leg
  • Rinse and repeat 3x
• Mosey back to the parking lot for some Mary
  • Side crunches, left and right
  • LBC
• COT with YHC taking us out

Great work from the PAX today.  As always,  White Deer does not run his legs, just his mouth.  Homer is full of joy and keeps us laughing.  Good to see everyone navigate, despite some injuries.

Announcements – Blood drive is October 20^th.  Please sign up.  If you have questions, Pigskin is your man!  There is a channel of Slack with more info.

Also there will be a clown car to Mt Trashmore on November 8^th to celebrate the Tidewater anniversary.  Talk to Johnsonville if interested.

God is good all of the time!

Attila

Focus on keeping the heartrate up, upper body work and stretching.

 

Warmup (in cadence): Ran to goal line of football field: 20 SSHs, 10 Man-maker Merkins, 15 Deep Mountain Climbers, stretching exercise

Warmup (in cadence): Ran to other goal line: 20 Imperial squat Walkers, 10 Diamond Merkins, 15 Gorilla Jacks, stretching exercise

Warmup (in cadence): Ran to Parking lot: 20 Lunges, 15 Peter Parkers, 15 Knee ups, stretching exercise

Warmup (in cadence): Ran to area near pickle ball courts: 12 Don Quixote, 10 Merkins, 15 American Hammers, stretching exercise

Playground for 7s: Pullups and Knee-ups at bridge: plank up and pulled plug before everyone finished

Ran to the wall near parking lot: 10 air-press (People’s chair) in cadence, 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

Wall: 10 milkers (People’s chair) in cadence, 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

Wall: 10 Lalannes (People’s chair) in cadence, 10 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

Wall: 12 Dirty?? (I forgot what you called them. Put your hands on the wall in cadence, move one hand and then the other to the ‘floor’ and back on the wall): 15 People’s chair Muhammad Ali in cadence, 15 Donkey Kix OYO

Using curb: 20 ‘happy feet’ 3 times with 10 count in-between

Ran to lower soccer field: Jacob’s ladder to top of hill

Soccer field ‘goal line’ and next line (about 30 yards apart): Partner up: Start off opposite lines, bear crawl to the middle and 10 hand-slap merkins. Mosey back; 3 times

Ran to fence beside field: 15 pole smokers (in cadence)

Stands beside football field: 10 (double count) Dips, 10 (single count) Derkins, 10 Bulgarian (double count) split squats for each leg: next 8, then 6 then 4 then 2

Ran to wall beside Parking Lot: 10 People’s chair air press, 10 donkey kix: 3 times

Parking lot for 2 minutes of stretching

 

 

Today is Byproduct’s wedding! (Hochzeit is German for wedding). Hope it does not rain as this is an outdoor wedding. Byproduct brought 2 FNGs (his brothers in law) from Albany, NY. Always great to have visitors!

 

Announcements:

Freed to Bleed blood drive: October 20 (a Wednesday), 11 days! We are now at 17 and hope to get to 40. You can sign up on RedCrossBlood.org and for donate blood, type in F3 in the space for find a drive. Ours will be the 2^nd one that comes up.

 

Blood Drive is at Good Shepherd Lutheran in Midlothian (south of the river). Time is 10 to 3. We obviously need more donors and we’re not picky. Donors do NOT have to be F3 people. Spouses, significant others, family members, friends, acquaintances, etc.

 

We also need volunteers to sign people in and to ‘close the place’ out at the end of the drive.

 

Finally, we need people to promote this. Please announce at all the AOs.

 

The need for blood is always there but a blood shortage is more of a problem today due to Covid, which has caused a lot of donation cancellations.

Also: we moved the ‘afterworkout’ fellowship to the Starbucks on Broad and Lauderdale.

Disclaimer was given. Instruction written on the Whiteboard. Coupons selected

Format

• Rep-based workout
• Set the timer for 52 minutes 30 seconds
• Measure out 25 yards

Format

• Rep-based workout
• Set the timer for 52 minutes 30 seconds
• Measure out 25 yards

The Thang

Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.

Exercises

• 200 curls
• 175 squats
• 150 Overhead Press
• 125 Kettlebell Swings
• 100 Merkins
• 75 Thrusters
• 50 Bonnie Blairs (right leg-left leg = 1 rep)
• 25 Blockees

If you finish all of the exercises, repeat in reverse order from the last time you just did it.

The burpees DO NOT count in your rep count.

900 reps is the total if you get through all of the exercises.

NMS: That was awful. Not much more to say than im glad IPC 2021 is over. this year’s version was full of lots of block work.

• It was good to see Homer back out after taking a month off from some mysterious post 1/2 marathon illness.
• Lighthouse did this work twice this week??
• Chum was built for this beatdown format. he crushed it and left everyone in the dust.
• Bluemoon i think like this one as much as YHC did.. we may do it again tomorrow just for fun
• J-Ville showed me the way as he pushed through the exercises and kept me moving forward
• Honeydo has some mystical way that he can step out exact measurements on the field.
• Tater was back as well.. but he broke the block in two.. Modify takes on a new meaning when you break the gear in two and only use half of it. 🙂

Check in with Tatter for next week’s post workout Coffeteria.. its moving.

9 studly dudes came out on a nice fall morning to experience some exercise and fellowship. Even though a few regulars decided to fartsack, a good time was still had.

COP: DQ, DMH, Invisible jump rope, merkins, Freddie Mercury, ACs

Mosey to lower field and take on the beast. The wrinkle was that we would go across the field widthwise or go lengthwise depending on how I flipped my coin. We started with merkins, went to Lt. Dans, plank jacks, Carolina dry docks, mountain climbers and then of course burpees.

Mosey to front of Short Pump middle.

Mega Dora with 100 HRMs, 200 WWIIs, 300 SSHs, 400 LBCs. Gotta work those abs.

Mosey to home base. 3 rounds of wall sits with coupons. Pinto had the idea of a coupon shoulder press while passing the coupons; that went well. We also worked in 3 sets of donkey kicks and 2 sets of chicken peckers.

We closed with the main announcement (no disrespect to sit and sip but by the time I write this sit and sip is in full gear) is a blood drive on Wednesday 10/20 on a church at South side (near 288). Volunteers are needed to either give blood or work the event all the way from set up to take down. All of the details are on backblast; you can also ask Pigskin the ageless one.

Thanks to god for this wonderful weather.

Fireman Ed

Just like a Motel 8, we tend to leave the light on just in case a familiar face shows up out of nowhere.  Today, Cecil and Quest did just that.  11 weathered veterans joined up for a classic Gridiron pounding.  Here is how it went down:

• COP
  • Punitive burpees
  • SSH
  • IW
  • DQ
  • Arm circles
  • Merkins
  • LBC
  • Scorpion kicks
  • APD
• Mosey to the grassy knoll for 10 minutes of burpees
• 4x set of 20 PLT
• 10 pull-ups
• Mosey to the football field for a one man Dora
  • 100 bench kicks – 4 sets/25 reps
  • 200 dips – 5 sets/40 reps
  • 300 LBC – 5 sets/60 reps
• Intervals 30 seconds on/30 seconds mosey around the football field
• Mosey back to the parking lot for COT with YHC taking us out

Always good to see some old faces.  Quest is 51 years young and ripped!   Also, welcome home Blue Moon!   Good to have you back at Gridiron after visiting family in Germany.  Lots of laughter and great fellowship.  Glad we left the light on to see some faces we have not seen in a while.

God is good all of the time! Attila

I wanted to introduce Gridiron to different exercises that I had done in Charlotte but had not seen here yet. (Mike Tysons, Get-ups, 100-yard run and belly touch (disguised Burpees))

In the parking lot:
20 SSH, 10 Man-maker Merkins, 15 Knee-ups and a stretching exercise.
To the goal line of the football field:
20 IWs, 10 Diamond Merkins, 15 American Hammers and a stretching exercise
To the 50-yard line of the football field:
20 Russian Soldiers, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise
To the other goal line of the football field:
20 Don Quixotes, 15 Heels to Heaven, 10 Stagger arm Merkins and a stretching exercise
Run the length of the football field 3 times: Belly Touch every ten yards (disguised Burpee) with Handshake leading the way.
On hill leading up to the Football field:
11s with Get-ups and Merkins: I think Tater finished first.
On the stadium benches:
10 Dips in cadence, 10 Derkins in cadence; 8 Dips, 8 Derkins, etc.
Using the wall around the building at the 50-yard line:
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
On the hill by the parking lot:
11s with Mike Tyson and Squats
To the football field between the 10 and 30-yard lines: partner up (partner 1 on the 10-yard line and partner 2 on the 30-yard line), bear crawl to the middle, 10 hand slap Merkins, backwards run to the 10 or 30. 3 times
On the football field: a couple of minutes of Mary
To the parking lot for a couple of minutes of stretching

I had not really thought about today being 9/11 when I signed up about 3 weeks ago to Q. Reading some of the commentary on the 20th anniversary of that awful day: some survived because of decisions made, maybe on a good hunch, to leave the building. Other less fortunate didn’t for no good reason; call it ‘bad luck’ if you will.

The next minute is not guaranteed to you. Be grateful for it. And be a blessing to those you come in contact with, today and every day that follows. That contact you make may be your last contact with them. Be a true reflection of your faith so that others may see God thru you.

Announcements:
There will be a Blood Drive. It will likely be December 19, a Sunday. Please contribute!
Next week, we will have a Gridiron workout but there is also a field day at Dog Pile(?)

Beautiful morning to start the long holiday weekend.  Time to get beach and pool ready for one last hurrah.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopter
  • Arm Circles
• Mosey to the football field for a cumulative beast:
  • 216 HRM
  • 180 reverse crunches
  • 144 monkey humpers
  • 108 2x crab cakes
  • 72 2x flutter kicks
  • 36 burpees
• Cool down with 30 APD
• Mosey over to the pull-up bars for an escalator with pull-ups and storm squats (starting at 8 each and working down)
• Mosey back to the parking lot for a ring of fire
• COT with YHC taking us out

Solid work from the PAX today.  YHC slept on his head, so sported the faux hawk until sweat took over.  For those who did the Iron Pax earlier this week, t-claps.  Homer was only happy doing his burpees.  Pigskin is a warrior.  Chum Bucket excelled, and Gypsy just did his thing.  Great day to be with these men.  Prayers for Greenbow’s and Bacon Bits’ families and healing for the their fathers/fathers-in-law.  Stay safe and see everyone at the convergence on Monday at Hoedown (7 am).

God is good all of the time!

Attila