Tag: GridIron

Another beautiful Fall morning at Grid Iron, but time for something different…Hot Potato. This happens when YHQ forgets he signed up months in advance for the Q on back to back weekends. Fortunately we had a group of 10 men who all contributed as Q.

So, after a warm up in the parking lot we headed to the comfy soccer field for a modified Beast including Burpees, Merkins, WW IIs, and more with Pinto, Blue Moon, and Bi Product taking the lead. Attila completed our time on the soccer field by leading a modified triple check.

FireMan Ed then took the Hot Potato and led us to the exercise bars for a Round of 11’s (Pull Ups and Dips). Chum Bucket then took charge with Carolina Dry Docks…4 rounds of 25, and threw the Hot Potato to White Deer for 3 rounds of Leg Lifts at 6″, 45 degrees, and Heels to Heaven.

J’ville took us home with repeated Crab Walks, followed by a Ring of Fire.

Good team work by all who contributed as the Q.

Beautiful fall day for a workout and fortunately a great group of men posted that morning. Even had a FNG, (thanks to Hand Shake for recruiting Mittens).

Began with a warm up in the parking lot and then 11’s at the pull up bars (Pull up and Dips). Short mosey to the soccer field for an ab workout of 4 Corners (5 Heels to Heaven, 10 LBCs, 15 Flutters, and 20 WWIIs), followed by a round with an incremental 5 of each. Was thinking a third round, but after our recent Convergence at Grid Iron…we didn’t need more abs.

On the mosey to the football field the Q called an audible (it’s what happens when you get old and your body tells you to stop), and decided not to do Attila’s favorite, The Beast. Went to picnic tables for 3 rounds of 20 Abyss Merkins and Step-Ups and then to the playground for a Ring of Fire, and American Hammers (after all, it was recently Sept 11th). Then a mosey to the building for 3 rounds of 20 Donkey Kicks and Chicken Peckers. Ended with some stretching.

Happy to welcome Mittens to F3 (snow gloves to an F3 workout in Sept gets you that name).

Perfect weather greeted the Gridiron PAX as we tuned up for the convergence on F3 RVA’s birthing soil come Monday.  Nine solid redwoods took to the field for a solid beat-down, and here is how it went down:

• COP
  • 25 SSH
  • 10 DQ
  • 15 IW
  • Arm circles – 10 small, 5 big; forwards and backwards
  • 10 helicopters
  • 20 Suzanne Somers, each leg
  • 20 merkins
  • 25 2x LBC
• Remain on the field for a cumulative beast
  • 216 HRM
  • 180 WWII sit-ups
  • 144 2x crab cakes
  • 108 monkey humpers
  • 72 2x flutter kicks
  • 36 burpees
• Mosey to the pull-up bars for a descending escalator starting at 6, with 10 storm squats serving as a chaser between rounds
• Mosey to the parking lot for a ring of fire – 10 merkins
• COT with YHC taking us out

The PAX was covered in grass after the cumulative beast.  Solid work by all men, including Blue Moon and Gypsy who started the morning with a 7+ mile run.  Tater continues to outpace the PAX, and White Deer was missed.  His absence guaranteed some solid running work. 

MONDAY 7 AM – Convergence at Gridiron.  Come visits the site of F3 RVAs first and finest AO.  Should be a great time of fitness and fellowship.  We will raise some money for Crossover Ministries as well as enjoy a solid home-cooked breakfast.  Please help Johnsonville with RSVPs so we can have enough food.  It will be top-notch.  See the pre-blast for more details, and see the RVA PAX Monday morning!

God is good all of the time!

Attila

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