Tag: GridIron

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

Time to celebrate another birthday with a theme party.  YHC turned 45 this week so we had a workout with the 45 theme and a present to boot.  Here is how it went down:

• COP
  • 45 SSH
  • Another 45
    • 20 IW
    • 10 DQ
    • 15 helicopters
  • Another 45
    • 10 merkins
    • 10 Suzanne Somers, each leg
    • 15 APD
  • 45 LBC
  • Burpee march though the parking lot with a total of 45 burpees, 45 WWII sit-ups and 45 APDs
  • Mosey to the field for the following – a 45 yard run, 10 reps of an exercise, 45 yard run, 15 reps of that exercise, 45 yard run, 20 reps of that exercise, 45 yard run and then a 45 second elbow plank (that does add up to 45 total reps)
    • HRM
    • 2x flutter kicks
    • 2x crab cakes
    • Side lunges
    • CDD
    • Storm squats
    • 2x American hammers
  • Mosey to the new pull-up bars for 20 pull-ups in a dealers choice rep cycle with Freddy Mercury chaser while bars cleared
  • Mosey to the parking lot for 3x 15 donkey kicks (45 total)
  • COT with YHC taking us out

The County of Henrico has come through and made the Gridiron THE premier AO with a new set of pull-up, dip and jerkin bars.  What a present for this birthday celebration.  They are there for the long haul, and YHC expects them to get great use.  They are near the grassy knoll and pickle ball courts, so burpees and suicides will be part of that ultimate beat-down cocktail.  Happy Birthday to YHC!   Every birthday party needs gifts, and this one stole the show.

Great work by the PAX.  Some fellowship 6 feet apart in the Einstein’s parking lot followed for some. 

God is good all of the time! Attila

Morning frost on a May Saturday did little to stop 10 + 1 PAX members from posting to GridIron. Moving start by spreading out in the parking lot, picking a lateral line, and jogging forward and backpedaling for about five minutes. Circle up and complete 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 10 x Suzanne Somers, 15 x Back Bridge with Reach (APD with accessory move), and 15 x Carolina Dry Docks.

Mosey across the football field to the school bus driveway. Line up, spread out, and plank facing east. Last guy in line Bear Crawls to the front of the line. Continue for one full round.

Jog to the front door of the school for Donkey Kong medley. Ten Donkey Kicks then mosey across the front driveway to the far sidewalk and complete 20 Monkey Humpers. On the way back to the school, one Standing Broad Jump across the curb line. Repeat, adding one Standing Broad Jump each round until 10 rounds are done.

Move back across the driveway to the field for Jack Webb with Chaser. You know this sequence – one Merkin and four Overhead Presses, but add eight Arm Circles (your choice of direction). Second round with 2/8/16. And so on, maintaining the same ratio. Completed 11 rounds, finishing with 11/44/88. Remain in place for a round of Dealer’s Choice Mary and one Ring of Fire round. Follow with a few minutes of stretching.

Mosey back to the virtual ShovelFlag for COT and Attila took us out.

Nice work guys.

Ten + One of the faithful posted at GridIron on a sunny spring morning, probably the prettiest day of 2020. Johnsonville had volunteered as the day’s Q, and this is what went down, more or less:

Circle up on far side of parking lot near where the policeman usually parks (but not today). Var. warmups, including SSH, don quiote, imperial walker, hillbillies, copperhead squats, merkins, LBCs, etc. 50 forward arm circles.

Staggered-start mosey to school and around counterclockwise. Return to wall of bathrooms. 10 rounds of chicken peckers counting down from 10 to 1.

Staggered-start mosey to tennis courts in the rear of the property. Because the gate door was locked, we circled up on blacktop in the back. 10 rounds of merkins counting down from 10 to 1.

Staggered-start mosey back to offisite tunnel down path through woods. Mosey back to courtyard in rear of school. Relocate to grassy circle in the middle of the bus loop.

Jack web, pausing before #1 to do about 50 backward arm circles and 10 burpees. Return to VSF.

Announcement: New Friday run on west end started by Gomer. Mills Godwin. Name TBD.

COT with YHC taking us out. Glad to see some faces that have not been to Gridiron in a while. Looking forward to getting a few on the injured reserve list back.

Socially distance coffee in Einsteins parking lot.

Good work, men! Jville

No rain but soggy fields forced the loyal Gridiron PAX (just at the social distancing high water mark) to transition to the turf field at Striker Park for a date with a deck of cards.  Here is how it went down:

• COP
  • 20 SSH
  • 10 IW
  • 10 DQ
  • 15 helicopters
  • 20 merkins
  • 25 2x LBC
• Mosey to Striker Park for the deck of destiny

• COT with YHC taking us out

Good work from the PAX today.  We remained in formation, appropriately distanced and achieved a full body workout, including some cardio.  Prayers for everyone as the uniqueness of quarantine is starting to wear off after 6 weeks.  This is not easy, but God is good all of the time!

Attila

7 regular studs showed up on a somewhat rainy morning to go through a consistent workout.

Mumble chatter with the mature population was higher than normal; not sure if it was the rain, cabin fever or something else. Discussions included the correlation between sheep loving and COVID, involuntary bowel issues and sporting extra weight on your torso so a weight belt is unnecessary.

COP: Jog around the track in front of Short Pump middle. 20 SSH, 10 DQ, 15 arm circles each direction and 25 Freddie Mercuries.

Exercise: Next to the school there is a covered drop off area. I set up 12 exercises. Each one is done for 45 seconds, move to the next spot and repeato. The exercises were merkins, WWIIs, squats, burpees, flutter kicks, Lt. Dans, hand release merkins, pole sits, heels to heaven , crab cakes, kettle bell swings and the rosalita like exercises where your legs go in a circle.

We did this three times with a job in between.

We then finished with a plank.

It was good to see the pax go out and have a good time with each other.

The big announcement is that Byproduct is now engaged which means he will stop showing up after the big day next year. Congrats are in order.

We closed with prayers. Stay safe and healthy.

Six posted for Saturday’s GridIron. Henrico Police on site in the Pouncey Tract Park lot when we arrived probably to enforce the closing of picnic shelters and ball courts. We kept our distance from each other upon arrival and maintained it as we moseyed onto the football field for a warmup with 20 x Invisible Jump Ropes, 10 x Helicopters, 10 x Don Quixotes, 10 x Imperial Walkers, 10 x Suzanne Somers (each side), 15 x Alabama Prom Dates, and 15 x Arm Circles (little and each way).

Mosey from the western end zone to the eastern one and spent much of the rest of the hour circled up and working through a Thirteen Acres Baker’s Dozen. Thirteen exercises – Merkins, Squats, LBCs, Wide Merkins, Side Lunges (single), Hello Dollys, Close Merkins, Forward Lunges (single), Rosalitas, Carolina Dry Docks, Back Lunges (single), Box Cutters, and Mountain Climbers (single). Complete 13 reps of the first exercise and 7 of the others in the first round. Move the 13 reps to the second exercise in the second round and complete 7 reps of the others. Continue, moving the 13 reps through all of the exercises. Around halfway through, we moved to a different spot within the end zone.

Remain in place for a Ring of Fire wherein one guy completes three Burpees while the others knock out SSHs. One full round. Hit the ground for a few minutes of stretching. COT in place.

A COVID-19 friendly PAX of 7 plus one nearby officer of the law assembled for another you vs. you work-out.  Despite limited interaction, it was good to see some familiar faces.  Here is how it went down:

• COP
  • 40 SSH
  • 15 IW
  • 10 DQ
  • 10 helicopters
  • 20 merkins
  • 50 2x LBC
  • 10 2x Suzanne Sommers, each leg
  • 20 2x APD
• Mosey to the football field for a cumulative beast
  • 216 HRM
  • 180 WWII sit-ups
  • 144 2x crab cakes
  • 108 storm squats
  • 72 2x flutter kicks
  • 36 burpees
• Series of 100 yard dashes to wrap up
• COT with YHC taking us out

Once again, trying to put a workout out there for those who are at home.  Good to some familiar faces in the PAX today, and if there was ever a doubt as to the legality of our endeavors, that question was answered when a Henrico officer watched our entire workout.

Remember to put others first these days.  Our needs are met.  God is good all of the time!

Attila