Tag: GridIron

With it being about 25 degrees outside I was driving up and I guess they were playing a doubleshot of Foreigner on 96.5. The song that came on was “Cold As Ice” by Foreigner.

We were happy to have a FNG from Jersey and Ukraine join us. He came in a fancy Porsche (not to be confused with no frills Porsches) so we named him Yugo. I guess if you can afford New Jersey property taxes you can afford a nice car. Welcome Yugo!

The exercises went something like this:

COP: Lap around parking, lot, DQs, CPs, Freddie Mercuries, Arm circles

Mosey to field, run around field go to bus loop.

Pole 1 – 1 burpee, pole 3 – 2 Lt. Dans, pole 5 – 2 burpees, pole 7 – 3 Lt. Dans, etc. until we hit 10 burpees. Run around school to front of school.

Quadruple check with all exercises done 3 times: Balls to the wall, dips, flutter kicks and run around loop. Mosey to nearby parking lot.

Four corners with 10 HRMs, 20 WWIIs, 30 2 count mountain climbers and 40 jump squats

Mosey to home base. 2 sets of pass the coupon while wall sitting, one shoulder press for each of the three coupons that came by.

Another quadruple check: Donkey kicks, coupon press, heels to heaven and run around parking lot.

Finish with American hammer and long LBC set.

Announcements: We think the first Friday is a rucking happy hour deal. We will need to look for a backblast to confirm/deny. Punisher is doing a workout happy hour the first Monday of December. Lastly Lighthouse has Q next Saturday. Come out and support LH.

I hope you all had a great Thanksgiving. Take some time to help someone in need this holiday season.

Thanks and blessings.

Fireman Ed

For the record:

4 sets of 10 count in cadence merkins: 80

5 minutes of Burpees: 50

11s including merkins: 55

Derkins and dips: 55

Total Merkins: 240

 

To the goal line of the football field:

20 SSH, 10 Man-maker Merkins, 15 Knee-ups and a stretching exercise.

To the other goal line of the football field:

20 IWs, 10 Diamond Merkins, 15 American Hammers and a stretching exercise

To the parking lot in front of the school:

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

To the goal line of the football field:

20 squats, 20 Dollies, 10 Stagger arm Merkins and a stretching exercise

5 minutes of Burpees.

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 hands on wall and floor, 15 Donkey Kix OYO

To the Football field: Bear crawl 20 yards, crab walk 20 yards, backwards run to the start.

Burpee-bear crawl 20 yards, lunge walk 20 yards, backwards run to the start

Bear crawl 20 yards, crab walk 20 yards, backwards run to the start.

On hill leading up to the Football field:

11s with WWII sit-ups and Merkins:

On the stadium benches:

10 Dips in cadence, 10 Derkins in cadence; 9 Dips, 9 Derkins, etc.

To the parking lot: jump in cadence over the line 20 count, 3 times with a stretching exercise in between

A couple of minutes of Mary and stretching

 

 

Announcements:
Give to Give; log onto F3Nation,

Forest Hill Run the day after Thanksgiving

Convergence at Mary Mumford at 5:30 on Thanksgiving or Circus Maximus at 7:00

 

 

While four GridIron regulars were about to line up elsewhere in Richmond to begin Saturday’s Richmond Marathon, eight of us posted for GridIron proper. We undertook a mini-marathon involving 26.2 laps of the Pouncey Tract Park parking lot.

Take an initial lap, then take sidewalk chalk to mark the concrete in tracking progress. Warmup with SSHs, DQs, IWs, Helicopters, Merkins, APDs, and Arm Circles. Divide into two groups of four and complete Quadruple Check – four rounds, taking turns running a lap, holding People’s Chair, completing Freddie Mercuries, or Merkins followed by a Plank. Follow with a lap.

Pair up with one guy completing a lap while another guy completes a few Squats then holds in Squat position. Four rounds.

Pair up again with one guy completing LBCs while another guy runs one lap, then turns around and runs back the other way.

We added laps between exercise rounds and finished our 26.2 laps with a final push before time. Mix in a few Merkins as desired for November’s challenge. Finish with a few minutes of stretching. COT and Cecil took us out.

Garmin indicated distance – 3.3 miles. Not to shabby.

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