Tag: GridIron

10 able bodied and mature warriors descended on Gridiron on a humid and slightly rainy day. Before we commenced the beatdown, it was noticed that J’ville was wearing “Scott” brand sneakers. Who knew that a diversification strategy of turf treatment and footwear could work?

The workout went like this:

COP: 11 SSHs, 11 DQs, 11 Freddie Mercuries, 11 arm circles and 11 cherry pickers.

Elevens:

First 11 (White Deer version): HRMs move five feet so WWIIs

Second 11 (Tater version): Plank Jacks go 30 yards do Lt. Dans

Third 11 (Lighthouse version): Carolina Dry docks go 70 yards do 2 count flutter kicks

Mosey to chin up bars – do 3 sets of 11 chin ups, 11 dips and 11 heels to heaven

Mosey to parking lot – 2 11 burpees divided into 2 sets, 11 2 count AHs, 11 2 count mountain climbers, 22 LBCs, merkin round of fire, 11 DQs, 11 cherry pickers (us old folks have to stretch) and finish with 2 laps around parking lot of normal jogging, karaoke and Bernie Sanders.

Announcements: Labor Day Convergence at Gridiron at 7 a.m. with coffee and breakfast sandwiches served for those who make it. Sorry no Bloody Marys. 10/3 2nd F in Amelia

Closed in prayer. Make sure to help those in need during these challenging times. In god’s name we pray. Amen.

After enjoying half a Honeydo Q at Dogpile, YHC ducked out for the long drive to Short Pump, finding a handsome gaggle of (mostly) Respect-level veterans at GridIron. Here’s how YHC delivered a painful IPC practice round plus other stuff…

The THANG:

COP #1:

• Mosey over to the GridIron
• Welcome & F3 Disclaimer
• Variable IC Warmerama: SSH, RSoldiers, DQ’s, ImpWalkers, NoCheat Merkins, Elbow Plank Leg Raises, LBC’s, Kimchi Twists, & Slow to Fast FM’s

COP #2:

• Run 3 laps around the field, 4th lap running over to the Pull-up Bars

COP #3:

• Complete OYO at any order/interval:
• x50 Pullups
• x50 Lunge steps
• x50 Squats

COP #5:

• Mosey over to the tennis courts
• Complete x4 rounds of:
• x25 yard sprint across the 3 courts
• x25 merkins
• Mosey back to baseline

COP #6:

• Cool down mosey loop around path back to pull-up bars
• Repeato COP #3:
• Complete OYO at any order/interval:
• x50 Pullups
• x50 Lunge steps
• x50 Squats

COP #7:

• Mosey back to the GridIron
• Circle up for Captain Thor
• 1:4 up to 10:40

COP #8:

• Run 4 laps around the field

COP #9:

• Circle up for 7 minutes of Mary IC:
• SSH, Hairy Rockettes, The Opus, Cherry Pickers, Arm Circles, & DrW’s

Mosey BTTF for COT:

• Counterama # 10
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Always such a pleasure to spend time with the GridIron gang – what a great group of men! YHC decided to break up  and revise the IPC 2018 Week 4 routine as originally prescribed due to a longer timeframe to work with, and the added benefit of getting through the misery all together. Also forewent the “x100 Coupon Thrusters” and instead served up a steaming Captain Thor pie…which was consumed in its entirety with great enthusiasm. Strong work today gentlemen, and thanks for letting me lead. Keep headocking, Register for the 2020 Iron Pax Challenge, and YHC will SYITG! 

A PAX of five gathered in the rain at Pouncey Tract Park for GridIron. Moist mosey from the parking lot to the adjacent football field for startup COP. Minutes into our warmup, our sixth member arrived, having completed a pre-workout run. Warmup with 25 x SSHs, 20 x IWs, 15 x DQs, 15 x Helicopters, 10 x Suzanne Somers (each side), and 10 x Arm Circles (big only, forward then back).

Relocate to the nearby picnic pavilion for six man Dora. Two guys run while four complete reps, collectively working through 300 Merkins, 400 Squats, and 500 SSHs.

Longer mosey across the park and past the newest Pickleball courts to another picnic shelter for a Lindsay involving Dips and Step Ups. Move to the Pull Up bars for a round of Flexed Arm Hangs (held Pull Up) with rotating count. Start with two second hold and add two more seconds each time. Made it around past 14 seconds, finishing with a free form, last-man-holding round.

Jog back through the park and across the footbridge to the new playground area. Find a spot on the new rubberized surface for 10 minutes of LBCs – completing a called number of LBCs and finish with a few seconds of rest before the next round. Fifty reps in rounds 1 and 2, 60 reps in rounds 3 through 8, 70 reps in round 9, and 75 reps in round 10. Dead cockroach between most rounds, but feet down after rounds 3, 6, and 9.

Figurative slide to the nearby picnic pavilion (third such stop for the morning) for partner rotation with Abyss Merkins and Invisible Jump Ropes. One man starts with 5 Abyss Merkins while the other completes 20 Invisible Jump Ropes. Each man in each team completes both exercises. Retaining Jack Webb-inspired ratio, complete 6 and 24 in round 2, and so on until 10 and 40 completed.

Return to the parking lot and assemble at the side of the concession building for final partner rotation. One man starts with one Burpee and holds a Plank while the other man completes 10 Donkey Kicks. Complete three rotations.

Finish on the wet ground of the football field with 30 x APDs under Attila’s cadence. COT in place and Attila took us out.

Apparently in search of a little heat and humidity, eleven posted for Saturday’s GridIron. Warmup at the empty end of the parking lot with Invisible Jump Ropes x 25, Don Quixotes x 15, Hillbillies x 15, Helicopters x 15, Suzanne Somers x 10 (each side), Alabama Prom Dates x 25, and….Arm Circles.

PAX divides into three groups – two with four guys and one with three. Each group picks an animal name – on this day, these were Honey Badger, Rabbit, and Dog. One guy from each group completes two burpees and then jogs towards the main park entrance finishing 20 two count paces, calls out the group’s animal name, then hits the ground for Little Baby Crunches. A second guy completes American Hammers until the first guy calls out the animal name, then hops up and jogs to join the first guy in LBCs. The other guy/guys choose between Walking Imperial Walkers and Walking Russian Soldiers, continuing these movements to the spot where the other team members are completing LBCs. Rotate. We continued this sequence around the AO during the morning’s workout. YHC admits initial instructions for this were poor, but somehow the PAX figured it out or at least appeared to do so.

At our first stop – the bus entrance for Short Pump Middle School at the southwestern edge of Pouncey Tract park – we completed a Lindsay (always 40 reps) including Wide Grip Merkins and Reverse Crunches. Started with 30 WGMs and 10 Reverse Crunches and adjusted our rep count by five reps until we completed 10 and 40 after five rounds.

Second stop at the southwestern entrance to the Middle School. Completed a 21-15-9 sequence with Plank Rows (two count), Plank Jacks, and Crab Cakes (two count). Complete 21 reps of each for round one, 15 for two, and nine for the final round.

Third stop at the front of the school for 11s with Donkey Kicks and Curtsey Lunges (two count and with a hand flourish if desired).

Abandonment of rotating PAX movement method for true mosey back to the start. Finish with Ring of Fire with picnic table dips. COT and Attila took us out.

2nd F – Parking lot coffee at Einstein’s followed.

A dozen mighty warriors gathered for a dawg days of summer beat-down at the Gridiron.  Prepared to sweat, here is how it went down:

• COP
  • 30 SSH
  • 10 dead man hangs
  • 10 IW
  • 15 helicopters
  • 20 merkins
  • 20 Suzanne Somers, each leg
  • 80 LBC
  • 20 APD
• On the softball field, do a modified arch loader (5 intervals)
  • Alternate bear crawl, crab walk, bunny hop, cheetah (sprint) and bear crawl from left field line to 2^nd base
  • 15 WWII sit-ups at 2nd base
  • Jog to right field line for 10 burpees
  • Karaoke back to left field line
• Mosey to pull-up bars for a Captain Tater
  • Increments of 1 pull-up for every 4 2x flutter kicks, starting a 1 going to 10
• Mosey to the football field for a 3x check with run, balls to the wall and bench kicks
• Mosey to parking lot for a ring of fire
• COT with YHC taking us out and 2^nd F at Einsteins

Great work by the PAX today.  Full body workout with some grace for the impaired knees in the PAX (e.g. no squats).  It was great to be with these men, having one final celebration of White Deer’s elderly status.  YHC finish the workout by squeezing a solid 3 oz. of sweat from his shirt.  Hope the PAX feels this one tomorrow.

God is good all of the time!

Attila

13 men ranging from one Gen Z to a couple of Baby Boomerish age got together to partake in a Fireman Ed led workout. Our War Daddy, White Deer is on his 7th knee so I tried to ensure he wasn’t running too much. Every time I asked him if it was OK if we relocate, he responded with “Don’t worry about me.”

The workout went like this:

COP: Don Quixotes, Side straddle hops, Merkins, Arm Circles and Freddie Mercuries ending with 3 punitive burpees

Mosey to soccer field and do 4 sets of 4 corners (after a bunch of confusion about where to start and which direction to go).

1. 10 HRMs, 20 WWIIs, 30 jump squats, 40 2 count flutter kicks
2. 10 Carolina DDs, 20 Lt. Dans, 30 2 count mt. climbers and 40 heels to heaven
3. 10 burpees, 20 plank jacks, 30 superman reps and 40 pickle pounders
4. 10 squats followed by bear crawl, 20 squats, 30 squats followed by crawl bear, 40 squats

Mosey to UF Gators jungle gym, Elbow plank for one minute

Do 3 sets of 7 chin up, 11 dips, lunge to top of hill and run around pickleball courts.

Mosey to near children’s playground (that sounds creepy but no one was using the playground). Elbow plank for one minute. Then end with 30 2 count American hammers in cadence (this one had comments of disapproval), LBCs. arm circles and Don Quixotes.

Ended in prayer. Announcement is that By product and Johnsonville are biking at Pocohontas State Park on Sunday mornings. Reach out to them if you want to join them.

Even though it was not the smoothest Q, I did enjoy myself.

Fireman Ed

Straight off of vacation there was no Q on the Q sheet, so YHC decided to take the lead not knowing White Deer had verbally agreed to lead.  Thankfully, White Deer yielded to YHC, and off we went:

• COP
  • 35 SSH
  • 15 IW
  • 10 DQ
  • 15 helicopters
  • 20 HRM
  • 70 LBC
  • 10 2x Suzanne Somers, each leg
• Mosey to the grassy knoll for 10 minutes of burpees
• Over to the pull-up bars for a variation of the Jack Webb/Captain Thor, or the Captain Tater
  • For every pull-up, 4 WWII sit-ups
  • Go 1-10, ending with 10 pull-ups and 40 WWII sit-ups
• Over to the pavilions for a series of step-ups with a dip chaser
  • 25 step-ups, right leg, 20 dips
  • 25 step-ups, left leg, 20 dips
  • 25 step-ups right leg, 20 dips
  • 25 step-ups, left leg, 20 dips
• Mosey back to the parking lot where Chum Bucket took the Q and led the PAX in stretching and some Mary while YHC rushed to Tuckahoe for an early baseball game

Great work from the PAX today on a real ground and pound body builder workout.  Time to get those abs and arms toned up.  The 10 minutes of burpees was also a means to diminish the mumble-chatter from White Deer.  Assuming the PAX made a trip for 2^nd F at Einstein’s afterward.  Great to be back with the PAX after a week away.

Prayers for Nightcrawler as he recovers from COVID.  Thankfully he is asymptomatic. 

God is good all of the time!

Attila

From Wikipedia: Pickleball is a paddleball sport that combines elements of tennis, badminton, and table tennis. Two or four players use solid paddles made of wood or composite materials to hit a perforated polymer ball, with 26-40 round holes, over a net. Henrico County has invested heavily in facilities for this activity at Pouncey Tract Park. Alas, the nine of us posting on Saturday had nothing to do with that. Instead we did this:

COP with 25 x Imaginary Jump Ropes, 20 x Helicopters, 15 x Don Quixotes, 15 x Imperial Walkers, and an Arm Circle medley.

Mosey to the sidewalk in front of the Middle School for Super 21 with Merkins and WWII Sit Ups. One Merkin followed by one Sit Up for round one. Round two – two of each, and so on through 21 reps of each. Breaks after 5, 10, 15, and 19 reps with 21 reps of other exercises including Mountain Climbers, Crab Cakes, Squats, and LBCs.

Mosey around the school to the bus shelter and grab a set of poles for 15 x Pole Smokers and 15 x Plie Squats. Finish three sets.

Jog down the bus lane towards Pouncey Tract Road and grab a spot adjacent to to the curb. Lunge Walk across the driveway to the opposite curb and complete 21 Rocky Balboas (single count). Lunge back and complete 20, and so on down the ladder until a single rep is finished.

Move to the bleachers for PAX count Dips. Take turns counting out 15 Dips completed pan-PAX with quick breaks between sets. Nine rounds finished.

Sprint across the football field and return to the parking lot for a final circle with an LBC medley and a little stretching. COT and YHC took us out.

Nice work guys.

10 manly studs and 1 non-manly Pax (welcome Buffy) enjoyed a good workout on a late June like humd morning at Gridiron. We also enjoyed the return of Tater from his 14th or so knee surgery. And actually Tater had more bounce than half the PAX. I also have to commend Johnsonville on his Julius Caesar like haircut. Of course I haven’t had a haircut since 2008 so what do I know?.

Anyway, the workout went like this:

Run around school (except for Tater) – COP: 25 SSH, 10 DQ, 25 Freddie Mercuries, and 15 arm circles

Perform the baker’s dozen (45 seconds on an exercise, 15 seconds off). Exercises include:

Merkins, Squats, Flutter Kicks, Hand release merkins, Lt. Dans, six inches, wide grip merkins, side lunges, heels to heaven, burpees, crabcakes, plank and WWIIs.

We did this twice with a run around the school in between.

Then we moseyed around the school to the new Florida Gator pull up bars. We partook in 7 chin ups down to 5 chin ups with a run around the pickleball court in between the three sets.

We finished with a long set of American hammers, a stretch and arm circles.

Announcements include:

Monday 7 a.m. Murph style exercise at Gridiron. We will do 1/4 mile increments with a set of pull ups. This will replace Batteau and Punisher (please confirm/deny).

We closed in prayer. Welcome to our FNG Buffy who somehow knows Johnsonville, just finished her junior year, dances a lot and stays up all night looking for vampires (OK maybe we made the vampire part up). Either way, we called her Buffy. Please put those in the front lines in your prayers.

God bless.

Fireman Ed