Tag: GridIron

Six faithful partners in crime amused your YHC by putting up with his desire to let off some steam and start the holiday weekend off with an hour long beat-down.  Here is how it went down:

• COP
  • 30 SSH
  • 15 DQ
  • 15 Russian soldiers
  • 15 helicopters
  • 10 2x merkins
  • 30 2x LBC
  • 15 crab cakes
• Mosey to the pickle ball courts
  • 4x partner wheel barrow across a court with 10 decline merkins for each member of PAX
  • Bearimeter with 20 WWII sit-ups and 10 burpees at each corner
  • 40 APD OYO
• Mosey to the turf field at Striker Park
  • Dora with 100 hand-release merkins, 200 flutter kicks and 300 LBC
  • 20 Suzanne Somers, each leg
  • Intervals – sprint the length of a single soccer field, jog the width of 2 fields – repeat for a total of 3 loops
• Mosey back to the jerkin gym for 4x 8 reps
• Mosey to the Pavillion – 30 boxing cockroaches
• COT with YHC taking us out

Reminder of the convergence Memorial Day Monday at Tredegar (0700). 

Good work by the PAX today, especially with the extra cardio.  Here is a surprise, White Deer’s mumblechatter dissipated once the cardio kicked in.  YHC has found a new favorite spot for the summer months…the Striker Park turf field.  Its soft touch was friendly to so many bad knees during our straight line activities. 

Enjoy your holiday weekends, men!  A noble celebration of those who made the ultimate sacrifice for our freedom.  God is good all of the time!

Attila

Three brave souls fought off the fartsack on a quiet Saturday morning.  As expected, the PAX was somewhat limited with 3 noble warriors representing F3 in an ultra marathon, some being out of town and White Deer’s chauffeur participating in the ultramarathon.  

COP (IC):

SSH – 20X

Helicopters – 15X

Arm Circles – 10X/5X/10X/5X

Don Quixotes – 15X

The Thang:

The intent of the morning was for an “Adderall-style” workout in which each member would alternate carrying the 20-lb kettlebell for the entire hour.  That was abandoned rather quickly…

We began with a mosey around the perimeter of the AO until we reached the pillars of pain.  Each member lined up aside a pillar and completed 5X LBC’s, 5X WWII Sit-ups and 5X Burps.  Variations of exercises were mixed in and burps were done with each set.  We repeated until 10 sets were complete.

Next stop was the pavilion where we each completed 10 abyss merkins and 10 jump ups.  3 sets were completed.

3 sets of 10 on the jerkin gym were next on the list.  The first set was done as three person team, with two members holding the arms of the third while he completed the set.  The last two sets were completed with the standard equipment.  

Jack Webb in the parking lot was next with primary exercise being the merkin.  A ratio of 1:4 was maintained until we each completed the last set of 10 merkins and 40 arm raises.  

The final exercise of the morning were lunges across the parking lot (3 sets).

A quick namerama and numberama closed out the morning!

YHC just needs to preface some workouts with “I am not a professional trainer, just an @$$ hole masquerading as one.”  Here is how today’s beat down at Gridiron went down:

• COP
  • 30 SSH
  • 15 Russian soldiers
  • 15 IW
  • 15 helicopters
  • 10 2x merkins
  • 20 Suzanne Somers, each leg
  • 30 2x LBC
• Mosey to the Pavilion for dips/step-ups – total of 75 dips and 25 one-leg step-ups (each leg)
• Mosey to the upper football field for variation of the No Mercy Mile; this one referred to as the “Laps of Luxury”
  • Start at the 50 yard line with 25 monkey humpers
  • Run the sidelines
  • Series of exercises to traverse across the field (both ends) for each of the 5 total laps
    • Bear Crawl
    • Partner wheelbarrows
    • Lunge walks
    • Partner carries
    • Crab walks
  • 20 hand release merkins at the opposite 50 yard line
  • End with 10 burpees at the same 50 yard line we started from
• Mosey back to the parking lot for a wall sit
  • Run the perimeter of the lot
  • Wall sit
  • WWII sit-ups
• COT with YHC taking us out

Good work by the PAX today.  Congrats to Upchuck on 3 workouts this morning and a total of 12 this week.  Strong! 

Welcome back Cecil.  Perhaps you can resurface before August.

YHC got the pleasure of carrying White Deer across the field.  YHC did not know hot air was so heavy.  Meanwhile, Earthworm might still be looking for member of the PAX to carry as he preps for future hikes. 

Congrats to Adderall, Johnsonville, and Chum Bucket on their 50k last weekend.  Strong!

Good work today.  Lots of cardio, which can be rare at Gridiron.  Enjoyed the fellowship at Einsteins that followed.

God is good all of the time!

Attila

The Gridiron conditions were ideal for a beatdown.  Nine able-bodied men of steel linked arms to grow stronger.  Here is how it went down:

• COP
  • 25 SSH
  • 15 Russian soldiers
  • 15 IW
  • 10 DQ
  • 15 helicopters
  • 10 2x merkins
  • 20 Suzanne Somers, each leg
  • 25 2x LBC
• Mosey to the jerkin gym for 4x 8 jerkins
• Mosey to the grassy knoll for 10 minutes of burpees
• 40 APDs OYO
• Mosey to the pickle ball courts
  • Partner up for a wheelbarrow relay across the 4 courts and back
  • Bearicide with 15 WWII sit-ups at each check point (120 WWII sit-ups in total)
• Mosey to the parking lot for a triple check with dips, flutter kicks and run the perimeter of the parking lot
• Mosey to the bleachers for 30 bench kicks OYO
• Chum Bucket led us through series of post workout stretches
• COT with YHC taking us out and on to Einsteins for 2^nd F

A little bit of mumble chatter from the PAX today.  No surprise White Deer was at the heart of it.  Byproduct poked at YHC for the predictable 10 minutes of burpees.  Just got to say, “hate me now, thank me later” for those.  Continued strong work for the PAX. 

YHC hope and prayer is for the PAX for us all to enjoy our Easter celebration, remembering why Jesus died and celebrating that He has risen!

God is good all of the time!

Attila

Wet as it was, it was a good morning not to be running 6.2 miles in a Strawberry Shortcake costume. Instead, we gathered eight in western Henrico County – a good bit removed from Monument Avenue – for another installment of GridIron.

As the final few in our group were locking car doors and heading over to our established circle, we knocked out some Invisible Jump Ropes. Following these, we moseyed to the extensive Pillars of Pain (bus shelter) adjacent to Short Pump Middle School for the rest of the startup COP, including IWs, DQs, Hillbillies, Cherry Pickers, and Arm Circles.

We stayed in place at the northwestern end of the Pillars and began a Super 21 involving Merkins and WWII Sit Ups – begin with 1 rep of each exercise, then complete 2 of each, and so on, adding another rep, until 21 of each are completed. We broke up the Super 21 action with a mixed bag of other exercises. YHC started with the idea that we complete 21 of some other exercise at break points during the 21 (5, 10, and so on) but transitioning into completing round after round of LBCs with the idea of the PAX collectively completing 10K together (1,250 each) in honor of that little run going on across town. We got to 600 LBCs before having to finish the final round of Super 21 and to head back to the parking lot.

Assembled in the lot once again, we gathered in a COT and Attila took us out. Coffee at Einstein Bros. afterwards as usual.

Six men of steel convened at Gridiron this morning.  Here is how it went down:

• COP
  • 25 SSH
  • 15 Russian soldiers
  • 15 IW
  • 10 DQ
  • 15 helicopters
  • 10 2x merkins
  • 20 Suzanne Somers, each leg
  • 25 2x LBC
• Burpee march – 1 burpee per parking spot down the parking spot (15 total) with WWII sit-ups and flutter kicks between rounds
  • 75 total burpees
  • 125 WWII sit-ups
  • 100 2x flutter kicks
• Mosey to the jerkin gym for 4x 8 reps
• Mosey to the pickle ball courts for a bearicide
  • Bear crawl suicide
  • 50 APDs
  • 1 round of karaoke runs
• Mosey to the football field for a Lindsay with dips and bench kicks (at bleachers on each side of field)
• Mosey to the parking lot for stretching (led by Chum Bucket)
• COT with YHC taking us out
• 2^nd F at Einstein’s Bagels

Being 17 years old is awesome.  Vanilla Ice runs circles around the PAX and then pounds 10 chicken minis afterwards.  Oh to be young again.  Not to be in great physical shape, but to pound 10 chicken minis void of any negative consequences.  That is the true reason we give hate in COT.

Strong work from the PAX today with so many Gridiron regulars still on spring break.  The bearicide was a new twist for YHC, and it was a healthy red pill.

Go Hoos!  Time to win a title.  YHC is likely to double dip today with the pacing that will follow between 6 and 9 pm tonight. 

God is good all of them time!

Attila

The greener pastures of GridIron greeted a starting 9 including our good buddy from Charlotte. Here’s the unofficial box score:

THANG: SSHs, IWs, DQs, APDs, Pan Pax 8-ct BBs, Suzanne Somers, all IC; run to the Pillars of Pain for Chatanooga Choo Choo southbound; slalom the PofP and planks; run to the Battery and form PAX SplitSquad (Squad 1 run to Tunnel, x100 Merkins OYO, and run back/Squad 2 x200 Merkins OYO, x200 APDs OYO, and x200 Air Squats OYO); regroup at the Battery for RLeg Rear Lunge, AirSquats, and LLeg Rear Lunge, Karaoke Left, Karaoke Right, and Backward Runs; ambulate to the nearby Diamond for Home and Visitor dugout benches for StepUps OYO and Dips OYO rinse and repeat x3; run to Blacktop for Chattanooga Choo Choo northbound; run to PofP and planks; engage individual Pillars for Angle of Repose recovery followed by Pillar Seats, Pillar Smokers OYO, and APDs IC, rinse and repeat; slalom the PofP and plank; APDs, AirSquats, and [something else], all IC; and run back to Parking Lot.

COT: Numberama and Namearama, No announcements, and Strong Closing Prayer of Gratitude by PigSkin.

MOLESKIN: The starting 9 enjoyed extra innings at Einsteins where lively and far reaching discussion ensued.

It’s a special day when PigSkin joins the PAX; it’s extra special when we know he’s here visiting his two children and their families and celebrating the third birthday of PigSkin III. Enjoy the weekend and safe travels home!

Frivolity broke out during one of the APD IC exercises at the Pillars of Pain. Inspired by tales of a new favorite hotspot for one of the PAX, Attila and Johnsonville (and others) enhanced the cadence by verbalizing an antibiotic on every fourth count. Were the Plaid Skirts present they would have been impressed with PigSkin’s masterful command of number counting in various foreign languages, not so much with the pharmacy offerings.

Several of the PAX gladly accepted the invite to Q some of the exercises – excellent leadership by all three; we’ll follow you anytime and look forward to your VQs!

ChumBucket led the hard chargers on the Tunnel dash and for recovery offered his Green Deal in the form of Al Gores between the StepUps and Dips.

Adderall declined the Green Deal and instead recovered with fence hanging horizontal leg holds. Impressively, amidst a run (and sans his usual Restrictor Plate) Adderall nearly crowned his noggin on the basketball hoop.

Quest and ByProduct talked up a day hike, perhaps Old Rag. Given their strong efforts at GridIron I expect a fast pace. Standby for more as they take the Q mantle on this adventure.

Tater continues to set a high bar at GridIron and inspires the PAX – well done. And the PAX were encouraged to hear that the criteria for higher education for one of Tater’s spuds was the absence of safe spaces.

PigSkin departed the fellowship to get a jump on the BDay celebration; he was followed by Adderall and Chum who embarked on a 20 mile training run; the remaining six eventually departed with more modest plans, including, for at least one, a solid nap after yard work.

Blessings.

Therefore encourage one another and build each other up, just as in fact you are doing. 1 Thessalonians 5:11 (NIV)

Two GridIron Regulars were held back for Extended Spring Training to work off an assortment of maladies resulting from excessive mulching. The rehab entailed the following:

THANG: Mile run to tunnel, 100 Merkins, 200 APDs, and 300 Air Squats OYO, Mile run back from tunnel, 100 Dips and 100 Bench Kicks OYO, Jack Webbs OYO, APDs IC, Suzanne Somers R/L IC, Supermans, and Chum Bucket-inspired cool down.

COT: Numberama and Namearama, No announcements, and Closing prayer by YHC.

MOLESKIN: Gluten feast at Metro

The mind governed by the Spirit is life and peace
Romans 8:6 (NIV)

Nine regulars posted for Saturday’s installment of GridIron. We formed our start-up circle there in the Pouncey Tract Park parking lot and got to it with Invisible Jump Ropes x 40, Imperial Walkers x 15, Don Quixotes x 15, Russian Soldiers x 15, Merkins x 10, Rosalitas x 20, and some Arm Circles.

Mosey across the Tomahawks’ home field to reach the north driveway for Short Pump Middle School. Nearest the intersection with Pouncey Tract Road, we completed 11s with Curb Toe Taps and Freddie Mercuries (both two count) – perhaps a poor explanation of what we were about to do led to several questions. Saunter eastward down the driveway and grab some more curb for Curb Crawls – Decline Merkins from one up to six and back down to one with Bear Crawls back and forth across the road – perhaps a poor explanation of what we were about to do led to several questions.

Slight move again and group up for a Triple Check – taking turns with an Elbow Plank, something else we did right there in the road (Weinke-less workout for YHC – do you remember?), and a jog down past the bleachers and back. Three rounds, of course.

Prepared to line up for an Indian Run-style movement, but there were more questions, so we hit the grass for 15 Burpees. Clarity followed the Burpees as we transitioned, in place, to a mobile Imperial Walker for a short distance for a Lindsay – 40 reps total, starting with 30 Carolina Dry Docks and 10 Squats and adjusting 5 reps each round until completion of 10 / 30.

Mobile Russian Soldier further down the driveway to the hillside. Start with 10 downhill-facing Burpees and 50 uphill-aiming LBCs. Each round, lop off one Burpee and 5 LBCs, finishing following 6 Burpees and 30 LBCs.

Mosey to the bus shelter and grab a post – hold People’s Chair for 10 seconds. Release and back westward to the next open pole for Pole Smokers x 10. Up and move to the next open pole for 10 x Diamond Merkins. Repeat until out of poles. Finish on the sidewalk with White Deer-recommended final set of Diamond Merkins.

Jog back to the start for a couple of minutes of stretching followed by the COT and Attila took us out. Quest and Adderall – missed you guys. While we’re at it, where are you Nightcrawler?

Check f3rva.org for details on DogPile with 7 AM start and special guest on 3/23. There still may be a GridIron that morning – stay tuned.

Nine of the strongest posted at GridIron on cool and soggy late-winter morning. Johnsonville took Q, and this is what went down, more or less:

COP extended warmup, starting first near the SF in the parking lot. Exercises included 25x ultra slow-count SSH, squats, don quiotes, cherry pickers, merkins.

Mosey over to far corner of parking lot near the newly renovated dumster area for continued warmup. 50x arm circles front. 10x large arm circles back. SSH, A-Rods, Alabama prom dates, J-Los. 50x arm circles back. 10x large arm front.

Grab the shovel flag and mosey across the GridIron to the front of the MS. Commence Old Glory. 2 Laps around school following flag carrier. Free for all laps around school. Stop at corners, in succession, with 20x burpees, 20x jump squats, 10x burpees, and 20x WWII situps. Finish with 1 lap around school and mosey back to parking area.

Tater led the way, with Chum Bucket, Pinto, and Johnsonville gasping for oxygen and trying to keep up. All respected the flag by giving maximum effort.

COT with Cecil taking us out in a manner that would make Earthworm proud. Coffeeteria.

Thanks for the chance to lead. Jville