Tag: GridIron

Ten posted for the most recent GridIron including eight regulars and two visitors from Harrisburg, PA – glad to have you Ten Speed and Zero Turn. This one happened Hot Potato-style.

Gypsy lead. Mosey from the parking lot to the grass between our pull up bars and the pickleball courts for COP including some of our go-to warmup exercises. Follow with Elevens pairing Pull Ups and Dips along with a short jog between the bars (Pull Ups) and picnic tables (Dips).

Lighthouse tagged. Mosey to the Grassy Knoll near the bars for 10 Minute of Burpees as usual – complete as many Burpees as you wish within a minute and follow with a short break for the rest of that minute. Repeato – nine more times.

White Deer up. Remain on the hill for ten rounds of Merkins with ten reps each round. Follow with ten rounds of WWII Sit Ups with ten reps each round. Few seconds between each set for all of these.

Zero Turn and 10 Speed step in and show us some new moves (new to the guy preparing this chronicle). Start with Motivators. Complete a called number of reps of SSHs, SSHs with half motion with arms, SSHs with no arm motion, and Jumps/Hops. Complete the same number of reps of each back to back moving instantly to the next number of reps. Recollection was we worked backwards from five reps. Finish with Bat Wings. Complete called reps of Forward Arm Circles, Backward Arm Circles, Front Seal Claps, and Overhead Claps. Last one was a burner. Thanks for sharing these.

Pinto up. Mosey to Striker Park and complete Four Corners rounds with Mary moves – five reps corner one working up, by five, to 20 reps at corner four. Round one – Flutter Kicks. Round two – American Hammers. Round three – LBCs.

Return to the parking lot for a few minutes of stretching. Pinto took us out. Thanks for visiting us guys. Correct in the comments if we missed something or someone.

Fifteen gathered for Saturday’s GridIron. Short mosey up the driveway and oval up on the pavement for warmup with SSHs, IWs, DQs, Squats, and Arm Circles. Clear the driveway for a few late arriving PAX members early in the sequence.

Move off the pavement and into the park to the nearby bars. Break into three groups of five and take a position on the perimeter of the bar box. One guy from each group finds a bar, completes one Pull Up, then holds the pull while PAX, from Plank position, counts down from 12. Switch guys and do the same until all have gone. Two more rounds, holding for 11 and ten seconds, each.

Mosey back to the parking lot and YHC grabs a Disc Golf disc from the vehicle. YHC picks targets across the AO while the PAX takes turns throwing to the target. Three Burpees per miss and three Squats for a hit. Rules adjusted as we progressed, including adding a Burpee to the count after each miss, but with a reset after a hit. If the disc was lost on a roof or in a drop inlet, we would have followed with 75 Burpees – but avoided this.

Made it to the bus shelter behind the nearby school and completed three rounds of 25 Pole Smokers, 20 Plie Squats, 25 Box Cutters, and 30 count People’s Chair.

Disc throws, again, along the school to a traffic island in the front. Circle up for Jack Webb variant with Merkins, Carolina Dry Docks, and Arm Circles completed in a ratio of 1:4:8. We made it to 8:32:64 before moving on.

Disc tosses back across the football field to the main parking lot. Oval up for a few minutes of stretching. COT and Attila took us out.

A solid showing for early summer today at the Gridiron.  Fourteen noble warriors linked arms to attack to the mother of all AOs.  Here is how it went down:

• COP
  • Punitive burpees to shut White Deer up
  • SSH
  • IW
  • DQ
  • Arm circles – forwards and backwards
  • Helicopters
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the grassy knoll for 10 minutes of burpees
• 25 APD chaser
• Partner up for 4 sets of 10 jerkins and 20 PLTs
• Mosey to the football field for an abdora (one-man, ab-focused Dora)
  • 100 WWII sit-ups in 20 rep increments
  • 160 reverse crunches in 40 rep increments
  • 200 LBC in 50 rep increments
• Series of sprints to wrap it up
• COT with YHC taking us out

YHC had intended to do 100/200/300 of the abdora exercises, but time became an issue.  Cut is shorter, but still solid work from the PAX.  Good to have familiar and new faces aboard.  Good fellowship at Einsteins followed.  White Deer was quieted rather early.  Tater as usual was hopped up on caffeine. 

God is good all of the time!

Attila

Seven posted for the most recent GridIron installment – again, with rain. Quick warm up mosey through the parking lot followed by startup COP with SSHs, IWs, Helicopters, DQs, and Arm Circles, among a few others. Some jokes were told during the warmup. You had to be there.

Move to the concrete block wall of the concession stand. Find a spot along the wall and complete 10 Donkey Kicks followed by one PAX member counting down from 15. Complete seven rounds total – one for each participant.

Return to the parking lot for Jack Webb-style variant with one Squat followed by four Monkey Humpers. Next round, add a Squat rep followed by the same ratio of Monkey Humpers. Work up to 10 and 40 of each.

Mosey to the bars and find an open one. Complete five Pull Ups and follow with 15 Overhead Presses. Again, seven rounds total.

Jog to the picnic pavilion closest to the playground and circle around the tables. One guy completes 10 Abyss Merkins while the others complete Imaginary Jump Ropes. Take turns. Finish two rounds.

Return through the parking lot to the next closest, other picnic pavilion and find a dry spot on a table or the concrete slab for several rounds of LBCs in cadence. Blue Moon led us in stretching. COT and YHC took us out. Sorry if I missed something. Thanks.

10 warriors showed up on a crisp Mid-May to celebrate Attila’s birthday by doing a workout led by Fireman Ed. The workout went like this:

COP: DQs, CPs, Merkins, Scorpion kicks (the PAX had a lot of mumble chatter on this; I am told this was because there was a lot of chest rubbing against the blacktop. Perhaps the third nipples that developed from the vaccine shots were getting removed so I was doing y’all a favor), Freddy Mercuries, large arm circles. Mosey to the soccer field.

Exercise 1: Elevens with diamond merkins and SSHs

Exercise 2: Four corners with 10 burpees, 20 WWIIs, 30 2 count mountain climbers and 46 (hmm how did I get that #) monkey humpers

Exercise 3: Lindseys adding to 46 with Carolina dry docks and heels to heaven. Mosey to chin up bar area.

Exercise 4: Elevens with pull ups and Lt. Dans. Mosey to playground surface.

Exercise 5: Triple check with flutter kicks, elbow to regular planks, run across parking lot do 2 burpees

Cool down with 46 LBCs and DQs

Closed in prayer. It is good to see Jville back and for Upchuck to make a visit to the far west end. Upchuck is looking for folks to sign up for breaking bread. See Upchuck for details on this good cause.

Convergence is 7 a.m. at Tredegar downtown on 5/31. Honeydo is leading so it will be tough but fun.

Happy birthday Attila!

A dozen posted for Saturday’s GridIron. Meeting and greetings were followed by a mosey around the nearby football field to the asphalt high jump area inside the school’s running track. COP there with SSHs, IWs, DQs, Helicopters, APDs, Suzanne Somers, Shoulder Taps, and Arm Circles.

Relocate to the closest parking lot for a round of Lindsays with Forward Lunges and a core thing YHC can’t remember. One of you guys might be able to recall.

Move back up the hill and plank up in the track. One guy at a time, complete a 40 yard dash and return to plank. Four rounds.

Return to the parking lot. For what, I can’t remember. Am sure we did something fun.

Move to the driveway for Curb Crawls. Crawl across the road and complete 15 Incline Carolina Dry Docks. Crawl back and complete 15 more. Six rounds.

Mosey across the football field and grab a couple of bricks from the back of YHC’s truck. Pair up. One guy completes a brick lifting exercise with the other completes an exercise without. Several rounds with Overhead Presses, Curls, Bench Press/Flyes with bricks and Bench Kicks, Wall Sits, etc as the unweighted exercises.

Return bricks to the truck and circle up for Circle of Trust.

Nice work everyone.

Announcements:

A few days left before the deadline for ordering a spiffy, personalized F3 shirt – follow this link to order yours: https://f3.mudgear.com/products/f3-rva-shirt-pre-order

Watch f3rva.org for details on a Memorial Day Convergence with a 7 AM start.

Will need volunteers for Breaking Bread slots in July and August.

A diverse and jovial PAX of 13 assembled today at the Gridiron for a mumble-chatter filled beat down.  Here is how it went down:

• COP
  • Parking lot tracers
  • SSH
  • IW
  • DQ
  • Punitive burpees
  • Arm circles – forwards and backwards
  • Helicopters
  • Merkins
  • LBC
  • ADP
• Mosey to the football field for laps of luxury – 10 burpees at the each side of the 50, run down the field for an arm exercise in the end zone, traverse across the field as directed in some sort of crawl or lunge and an ab exercise on other side of the field
  • Round 1 – 20 burpees, 40 HRM, 50 yard bear crawl (2x) and 40 WWII sit-ups
  • Round 2 – 20 burpees, 40 CDD, 50 yard crab walk (2x) and 40 reverse crunches
  • Round 3 – 20 burpees, 40 merkins, 50 yard lunge (2x) and 40 heels to heaven
• 10 burpees
• 3x check with a run, LBC and chicken peckers
• Mosey to the bars for a jerkin ladder climbing down from 8
• Mosey to the pickle ball courts for suicides
• Mosey back to the parking lot for COT with YHC taking us out

Plenty of alternate exercises from the PAX today.  No surprise.  Lots of mumble-chatter from Gypsy and Handshake.  No surprise.  White Deer gassed COP and it smelled like something died in his backside.  No surprise. Probation showed up late. No surprise.  Tater and his 140 pound frame can go far and fast.  No surprise.  Good times and plenty of laughs.  No surprise.

God is good all of the time!

Attila

12 merry Pax, mostly comprised of regulars and a couple irregulars descended upon a surprisingly sunny Q from Fireman Ed. Today Ed “borrowed” several coupons from the fashionable near West End to help with the beatdown. Fireman Ed was unsure what to do with no rain falling during his Q.

COP: DQs, CPs, FMs (with White Deer doing a side to side roll motion), merkins and arm circles. Take a coupon and mosey to mud field.

Elevens with HRMs and bench kicks. Mosey to front of school.

Triple check with donkey kicks, coupon swings, run around loop; balls to the wall, coupon chest presses, run and chicken peckers, coupon curls and run. Mosey to nearest parking lot.

4 corners with 10 burpees, 20 coupon squats, 30 2 count mountain climbers, and 40 2 count flutters while holding up coupon. Mosey to bus loop.

1 burpee per post to 10 burpees, 10 LBCs, polar bear back. Then the burpee per post, 20 LBCs, lunge back. Long mosey to return coupons.

Go to nearby pavilion. 10 step ups on each foot, 10 WWIIs; repeat with 20 each and then 30 each. We are done!

Closed in prayer. Pray for EF Hutton who had bad burns from a grease fire this week. He will have a long recovery time. The PAX are with you!

Tomato run on 4/24 – see Spit for details. Blood drive 5/1 and still looking for BRR runners for early September (those that have participated really enjoyed it). I personally wish it were later in September but maybe I am being weak like the 2020 Jets!

It was good meeting Homer; feel free to join the semi elderly PAX again.

A PAX of 10 posted for Saturday’s GridIron. Quick mosey between cars and around the parking lot for the startup COP with Imaginary Jump Ropes x 50, Imperial Walkers x 15, Don Quixotes x 15, Helicopters x 15, Shoulder Taps x 10, Suzanne Somers x 10 (each side), and Arm Circles x (both ways, both kinds).

Restart mosey and find our way to the artificial turf. Circle again and start exercise sequence involving 13 exercises, alternating chest, legs, and abs with a little cardio. Complete 13 reps of the first exercise and seven reps of the remaining 12 exercises. Next round, knock out 13 of the second exercise and seven of the other 12. Generally, we’d continue running the 13 reps through the stack of exercises until completion with 13 rounds. Boredom and/or rebellion on this day led to several rounds of Burpees instead and calling an end to the segment.

Jog back through the treeline to the bars. Break into two groups of 5. A guy from each group completes a Pull Up and holds the pull while the remaining guys Incline Plank nearby and count. In the event the pull isn’t held, the remaining team would knock out some Incline Merkins. Work through each team member taking a turn. Started with 10 second hold and worked down each round holding for a shorter period – 9 seconds through 6 seconds. At five, we replaced the hold with five Pull Ups. After the final round, all remain in Incline Plank position and complete a ring of fire with 10 Incline Merkins.

Mosey back to the parking lot and circle a final time for a few minutes of stretching. Finish with COT.

Nice work.

Winter was back with cold temps and light crowds.  Quality, not quantity, of the PAX today.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Arm circles – forwards and backwards
  • Helicopters
  • APD
  • Merkins
  • LBC
• Burpee march – 1 burpee for each parking spot down the parking lot (15 total) with 20 WWII sit-ups at the end, rinse and repeat 5x
• Mosey to the pull-up bars for a 4 corners
  • 10 pull-ups
  • 20 step-ups at the picnic tables
  • 30 LBC
  • 40 flutter kicks
  • Rinse and repeat 4x (today is the Final 4)
• Mosey to Striker Park for a mini-Michigan
• Mosey back to parking lot for a 3x check
  • Run the parking lot
  • Balls to the wall
  • Reverse crunches
• COT with YHC taking us out

Great work for the PAX today.  As always, the most fit PAX member was the most vocal about the mini-Michigan.  Thanks Gypsy for a big dose of irony.  Yes, we did it on a soccer field, so the mini-Michigan was slightly more strenuous.  YHC simply told Gypsy that size matters.  Bigger is better.  Strong PAX, strong work today.  Happy Easter men!

God is good all of the time!

Attila