Tag: GridIron

Seven of the faithful (but not so many “regulars”) posted on Feb 15 at GridIron. Johnsonville had volunteered as Q, and this is what went down, more or less.

COP warmup in rapid succession, including 40x SSH, arm circles, hillbillies, don quiotes, Alabama prom dates, supermans, susanne sommers, etc.

Grab 2 coupons each. Set down coupons in parking lot, pair up, and line up against the wall with partner.

Round 1 — First partner inverts on wall and does chicken peckers whilst other partner runs to coupons and does coupon burpees. Repeat 4x each.

Intermission — Native American run around parking lot, pausing at landsaping oval on far side. Plank on curb around said oval. Plank walk a complete revolution.

Round 2 — First partner does rotating wall planks whilst other parter runs to coupons and does 20 coupon curls.

Intermission — Same as above, but plank walk in the other direction.

Carry coupons onto near GridIron. Circle up for modified Jack Webb. 1 merkin on coupons, then do 2 of the following — (i) on knees, thrust coupons out directly forward at chest level; and (ii) on knees, thrust coupons up overhead. Do 2 and 4, then 3 and 6, then 4 and 8, etc. to 10 and 20.

20 burpees.

Carry coupons to the other endzone. Circle up for modified Jack Webb. 10 sit and press with single coupon, then 40 single-count American hammers with single coupon. Do 9 and 36, then 8 and 32, then 7 and 28, etc. to 1 and 4.

Native American run the length of the field, then back to the VSF. Plank until time ran out.

COT with Funny Car taking us out.

Welcome out to GridIron Deuce and Funy Car. Welcome back Greg. Thanks for the opportunity to lead. Jville

A PAX of ten, including two FNGs, assembled under rainy skies for Saturday’s GridIron. At the appointed time, we formed our circle, with more detailed disclaimer for our new guys, and began with 25 x SSHs, 15 x Helicopters, 15 x IWs, 15 x DQs, 15 x Russian Soldiers, and 15 x Arm Circles (small/big, forward, then reverse).

Mosey across the football field and head for the Short Pump Middle School north wall for 10 minutes of Donkey Kicks. Not unlike 10 minutes of Burpees, begin each minute of a 10 minute stretch by completing a Donkey Kicks on your own, targeting 15 to 20 per round. Rest prior to the start of the next round. Target adding 5 more reps for the final round.

Move to the shelter at the bus loop and spread out with each guy taking a pair of poles. At the first stop, complete 20 x Pole Smokers. When all are done, Lunge Walk as a group (towards southeast under the shelter) past one set of poles to a second set. Complete People’s Chair for time with one guy counting backwards from 25. Three other exercises at three stops with Lunge Walks in between – 15 x Plank Merkins, 30 x APDs, and 30 x Imaginary Jump Ropes. Complete two rounds of these five exercises, moving in between.

Drop for LBC intermission involving 25 x several LBC variations: regular, right leg straight on ground, left leg straight on ground, left leg over right leg, right leg over left leg, both legs straight, and finish with regular.

Complete another round of exercises using the bus shelter poles (returning northwest), but replaced Plank Merkins with Hand Release Merkins.

Mosey back to the picnic pavilion adjacent to the start. Four guys position themselves on the outside of the picnic tables (eight total in outside position) and two guys begin on the inside of the tables. Inside guys complete 5 Abyss Merkins together while guys outside complete Step Ups. Rotate counterclockwise, with outside guys alternating legs with Step Ups. Complete three rounds.

Using same approach (distribution of dudes and counterclockwise movement), change exercises so inside guys complete Dips and outside guys complete Bench Kicks. Stay in place at tables for a few minutes of standing stretches. Slide to the parking lot for the COT and Attila took us out.

Nice work fellas. Welcome, again, to our new guys.

We had a PAX of a dozen, mostly in short sleeves and shorts, post for Saturday’s GridIron. Advertised as walking-boot friendly in pre-workout communications, we aimed to please and stayed together for the morning.

Saunter away from our cars and further into the parking lot for the startup Circle of Pain. Completed 25 x Side Straddle Hops, 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Hillbillies, 15 x Helicopters, 10 x Susan Somers (each side), and 15 x Alabama Prom Dates.

Stroll to the football field for Jack Webb with a Chaser. Usual Jack Webb involving Merkins and Overhead Presses from kneeling position, but adding small Arm Circles. Ratio of 1 Merkin to 4 Overhead Presses to 8 Arm Circles. Increase reps each round, ending with 10/40/80. PAX choice of mixing forward and reverse Arm Circles.

Slide to nearby bleachers for 11s beginning with 10 Dips and 1 Bench Kick and adjusting reps each round to finish with the inverse.

Move to the fieldhouse wall and get in Plank position. First guy completes 8 Donkey Kicks while the others hold Plank. Rotate the Donkey Kicks through the PAX for round 1. Round 2, hold reverse plank and rotate Donkey Kicks through the PAX once again.

Adjust position to the edge of the parking lot for Jack Webb w/ Chaser variant involving a ratio of 1 WWII Sit Up, 4 Reverse Crunches, and 8 Little Baby Crunches. Add reps each round and finish with 10/40/80.

Circle up and distribute two kettlebells. One guy completes 3 Curls while another completes 5 Upright Rows. Hand off weights in clockwise direction having Curls chase the Upright Rows. Finished about a round and a half. Remained in circle for COT and Attila took us out. Coffee afterwards at our usual spot.

Welcome Copperhead. Nice job guys.

There was a M*A*S*H unit at Gridiron this morning.  One guy cannot run, another guy has a fake knee, and another guy is in a boot.  Needless to say, they were not ready for a traditional boot camp.  They grabbed their KBs, hopped in Johnsonville’s car and did a separate workout under the cover of the bus loop.  YHC has no idea what they did after COP, but here is what happened to the non-handicap placard PAX:

• COP
  • 30 SSH
  • 15 IW
  • 15 Hairy Rocketts
  • 15 DQ
  • 15 Helicopters
  • Arm circles – 15 small, 5 big; forwards and backwards
• Mosey to turf field at Striker Park
• 10 minutes of burpees
• 40 APDs
• Partner wheelbarrows with 10 derkins – 3x
• Dora with 100 merkins, 200 flutter kicks and 300 LBCs
• Intervals for 5+ minutes – sprint across field, mosey down the field
• Mosey back to the Pavillions
  • 25 dips
  • 25 step-ups
  • 25 dips
  • 25 step-ups
  • 25 dips
• COT with YHC taking us out

We need to pray for healing for this PAX.  Johnsonville has a jacked-up calf; Tater heard something pop in his knee this week; and Fireman Ed’s ankle is in a boot.  Grateful to have the PAX committed to coming out on a rainy day.  T-claps to these men for their commitment and effort. YHC missed having those men on the turf field today.

Great to have some old faces back today.  Nightcrawler, Bambi and Quest made their triumphant returns.  White Deer provided for an awkward start with his admiration of Quest’s physique.  Our brother has been MIA as his personal quest appears to have led him to an engagement.  A few of the PAX know his future M, and she is a catch.  Nice work Quest! 

Solid work from the PAX today.  The turf field provided an ideal AO for wet weather. 

God is good all of the time!

Attila

On a cold winter solistice morning, I decided to take a page out of other playbooks with a deck of cards and some challenging exercises for the seven sensational athletes that call themselves PAX.

COP: Run lap around parking lot, 25 SSHs, run lap, 25 invisible jump ropes, run lap, 10 DQs, run lap and 15 arm circles. Mosey to other corner of parking lot.

First Exercise: Pick card from deck. Spades are burpees, Diamonds are merkins, Hearts are 2 count flutter kicks and Clubs are heels to heaven. The first couple picks were high spades which made the PAX grumble a bit but the following picks were more evenly distributed. Mosey to pickleball courts.

Second Exercise: Pick a card. Spades are suicide bear crawls, Diamonds are plain old suicide runs, Hearts are lunges and clubs Bernie Sanders. The bear crawls were painful but for some reason the pax kept picking hearts so we did lots of lunges. Mosey to benches.

Third Exercise: Same premise as first exercise with spades as derkins, diamonds as dips, hearts as step ups and clubs as bench kickers. For some reasons the PAX liked to pick bench kickers but wanted to improve their pectorals by performing more derkins. It took a lot of cards to get a few derkins sets in; after that we moseyed back to the parking lot.

We finished with 25 2 count AHs, 25 2 count MCs and a merkin ring of fire.

Only announcement is on Monday after Punisher on North Side there is a happy hour planned. I enjoyed leading the PAX in the far west end and hopefully all PAX have a good Christmas. It was good to see Offshore come and reduce the average PAX age to 50.

A faithful PAX weathered less than desirable conditions as iron sharpened iron.  Here is how it went down:

• COP
  • 30 SSH
  • 15 IW
  • 15 DQ
  • 15 Helicopters
  • Mosey to the turf field at Striker Park
  • 10 BOYO
  • 20 merkins
  • 80 LBC
  • 40 APD
  • 10 BOYO
• 4 corners with 10, 15, 20 & 25 escalating reps at each corner, exercises included
  • HRM
  • WWII sit-ups
  • Crab cakes
  • Monkey humpers
  • 2x LBC
• 30 burpees between various 4 corner rounds
• Triple check with run, FM and deep squats; 10 BOYO between each completed set of 3
• Mosey back to the parking lot for 10 3-man jerkins for each PAX
• COT with YHC taking us out

First, the turf field at Striker Park was a great place to have a rainy day workout.  Great drainage, good footing.  Appreciated the presence of my brothers, Tater and Chum Bucket.  Iron sharpened iron.  80 burpees with 10 minutes of burpees is always a good start to the weekend. Solid fellowship at coffeteria followed.

God is good all of the time!

Attila

A PAX of five made it out to Pouncey Tract Park for the final GridIron for November 2019. Move the greetings circle 25 yards southwest to the edge of the parking lot for warm up with 25 x Side Straddle Hops, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Helicopters, 10 x Suzanne Somers (each side), 15 x Alabama Prom Dates, and various Arm Circles.

Shift off of the parking lot and into the end zone of the adjacent football field – knock out 25 x Merkins. Line up on the goal line for leg ladder – jog to the 10 yard line, complete 10 Squats, and jog back. Mosey to the 20 yard line, complete 20 x Side Lunges (each way), and mosey back. Continue with 30 Squats at the 30, 40 Side Lunges at the 40, and 50 Squats at the 50. Complete another set of 25 Merkins. Work back down the ladder and follow with 25 Merkins. Run back and forth to the 20 yard line for a little over 5 minutes. Finish with 25 more Merkins.

Move to the fence line of the nearby baseball field. At the fence pole nearest the vehicle access, drop and complete 1 Little Baby Crunch. Move to the next pole, heading in the general direction of the outfield fence, drop, and complete 2 LBCs. Continue, moving between poles in whatever manner desired, adding an LBC at each pole. At the corner post we completed 25 Merkins (plus 3 more f and made the turn in continuing our LBC trek. Around pole 35, enthusiasm waned (had planned on looping the entire field), so we turned around and, via Lunge Walk, moved back around the field and completed a few Burpees in the process. Circle for brief stretch and finish with COT with YHC taking us out.

Johnsonville pulled something during our 20 yard shuttles (there is value in the disclaimer), but however pained, seemed to regain some mobility. Luckily he had four other guys, lacking in proper training, to offer medical advice. Offshore pushed for a Merkin count suitable for the final day of the November Merkin challenge. Nice work all. Coffee @ Einstein’s followed.

11 rugged warrior prepared for the Thanksgiving holiday with a strong Gridiron beatdown.  Despite cold temps and sluggish energy, the PAX persevered and conquered the morning.  Here is how it went down:

• Parking lot tracers
• COP
  • 40 SSH
  • 15 DQ
  • 10 Russian soldiers
  • 15 helicopters
  • 25 HRM
  • 10 2x Suzanne Somers, each leg
  • 50 2x LBC
  • 25 2x APD
• Mosey through the woods to the softball field for a modified arch loader, which included bear crawls, crab walks, duck walks, bunny hops and crawl bears with 125 WWII sit-ups, 55 crab cakes and 55 pickle pounders
• 10 Bernies with 2x 20 PLTs
• Mosey to the football field for a triple check with run, Carolina dry docks and flutter kicks
• COT with YHC taking us out

Good work by the PAX today as we combined cardio with some ground and pound.  In addition, future sites for the pull-up bars were assessed.  Johnsonville will continue to work with the county to get those installed. 

Congrats to Blue Moon on his marathon completion last week.  He was under 3 ½ hours if I remember correctly, so t-claps for that beast of a warrior.

Good to see Handshake at the Gridiron.  We are always open to the over-sleepers!

Remember the convergence activities on Thursday and Friday this week.  Eat well and God is good all of the time!

Attila

A half dozen posted at the southern end of the Libbie Mill Library parking lot for the temporarily relocated GridIron. We exited our vehicles prior to the start time, probably due to some enthusiasm for temporary new grounds, and tried to ignore the cutting northeast wind.

Advertised as a Hot Potato affair, we followed through with this and everyone had a go. Chum Bucket started with a mosey to the wind-shielded loading dock of the library for the startup COP with SSHs, DQs, Russian Soldiers, and Arm Circles. Moved into a nearby field for five round rotation of 10 Merkins and 10 two count Freddy Mercuries. Hop up and Lunge Walk until time to tag.

Byproduct took round 2 and ran us south to the grassy area south of the library parking lot. Completed traditional Jack Webb with Merkins and unweighted Overhead Presses. Remained in place and partnered for two rounds of PLTs. Lunge Walk for remaining few minutes.

Tater ran us down the hill and along the creekside trail. We stopped at a couple of new exercise stations. At the first one, we completed a couple of rounds of Dips alternated with Derkins. At the second one, we completed several rounds of Pull Ups and Chin Ups.

White Deer brought us back along the trail to the high point of the hill and had us pull large rocks from the drainage basin. We tossed these stones into the nearby grass, Bear Crawled to the tossed stone, and tossed it again. After a couple of rounds of this, we turned and worked our way back, tossing a few more times and completing Overhead Presses, Weighted Squats, and Curls a couple of times, too. We returned our stones to the basin.

Attila took us back to the library via mosey. We completed some Pickle Pounders adjacent to the library building and resumed our mosey to the middle of the parking lot where, after a round of Tracers, we completed Burpees in each space across one column of parking followed by WWII Sit Ups, then we repeated the same.

Johnsonville finished at the loading dock with a triple check involving People’s Chair, Merkins, and a mosey down the parking lot and back. We returned to the vehicles, circled up, and Attila took us out.

Coffee at Crafted in the Libbie Mill development afterwards. Good food and coffee and the heating system works well. Most of us hit Fauquier Avenue in the City’s Bellevue neighborhood where we saw Blue Moon at mile 22 of his marathon. Nice work pushing through Blue Moon. The extended fellowship was fun. Johnsonville makes a nice Bloody Mary. Sorry if I missed something guys.

We are very excited that Henrico Recreation & Parks (HR&P) has, at our request, graciously agreed to install pull up bars and dip bars at Pouncy Tract Park to replace (and substantially improve) those that were removed some time ago.

HR&P has asked for our input on placement. My thought is that we provide 2-3 optional suggestions. If you are interested in weighing in on that, then please meet at Pouncy Tract Park at 8A next Saturday (11/ 23) to walk the site and weigh options. The meeting will commence right after COT. It will be followed by the usual Coffeeteria.

Don’t forget that GridIron will be held at Libbie Mill Library tomorrow to support Blue Moon and other marathon runners. Jville