Tag: GridIron

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

Five noble and strong redwoods attacked this cold and wet morning with an enthusiasm unbeknownst to the rest of mankind.  Here is how is went down:

• COP
  • 30 SSH
  • 15 Russian soldiers
  • 15 cherry pickers
  • 10 2x merkins
  • 15 2x flutter kicks
  • 20 Suzanne Somers, each leg
  • 10 pickle pounders
  • 30 2x LBC
  • 15 helicopters
• Lindsay with dips and bench kicks
• Bearimeter of the parking lot with intermittent exercises totally
  • 50 burpees
  • 125 WWII sit-ups
  • 75 1-legged APDs, each leg
• Mosey to the jerkin gym for a jerkin ladder starting at 8
• Mosey to the pickleball courts for 6 suicides
• Mosey back to the parking lot with Chum Bucket taking us through post-workout stretching
• COT with YHC taking us out and post-workout fellowship at Einstein’s

YHC correspondent has March Madness on his mind, with hopes of a happier March this year than last.  To win it all this year, his Wahoos will need to be strong, hence the dips, bench kicks and jerkins.  The Final Four has been elusive, but is reachable.  Hence the bear crawl to the 4 corners of the parking lot.  Finally, it will take 6 wins to cut down the nets, meaning the endurance test of 6 grueling suicides. 

Great to have the PAX with me for today’s beatdown.  Quietly, Quest has become the most consistent member of the Gridiron PAX.  Come Saturday, it is death, taxes and Quest!  Byproduct and Chum Bucket did not fall prey to the fart sack, unlike a certain member of the PAX who shall be named…White Deer.  Apparently wet weather causes White Deer’s manhood to shrink and his attendance to cease.  Finally, Tater continues to impress with his effort and consistency.  Forever positive, he is a great addition to the PAX.  Enjoyed spending time with the PAX at Einstein’s this morning.

God is good all of the time!

Attila

Eight eager warriors said no to the Fartsack and yes to the rainy gloom of GridIron. It went like this:

Mosey to High jump area of track for dry ground COP of: SSH, Imperial Walkers, Merkins, Flutterkicks, Hillbillies. Head to far entrance for Curb Crawls: Up to 6 then back down.

Head to front of school for Dora 123 of: 100 Burpees, 200 WWIIs, and 300 Jump Squats. Then off to Jerkin bars: 4 sets of 8. Then 3 Sets of 25 PLTs. Indian Run around old school house and courts then back to flag. Some mary and then 40 Merkins to finish. Atilla took us out.

NMS – Somehow it is always raining when YHC comes out to Q at Gridiron. At least the temps were warmer, but the fields were a mess. So we spent our time on the pavement. The 100 Burpees call on the Dora was received with a mixed reaction. YHC realized his error on the Dora when partnering with Atilla on the Burpees. Atilla’s “Comfort not Speed”mode does not work well when counting.

YHC enjoyed the chance to meet some new Gridiron PAX, well at least Tater. Vanilla Ice is a nice kid but watching him do 100 Jump Squats in the time it takes a normal man to do 10 is humbling. Ah to be 17 again.

Without White Deer in attendance the mumblechatter was positive, although comments about WD’s fartsacking excuses were bandied about. Quest and ByProduct put in solid work.

In anticipation of some winter precipitation, a PAX of 12 assembled for Saturday’s GridIron offering. Vehicles were still being parked as we began with 25 SSHs, 15 IWs, 15 DQs, 15 x Russian Soldiers, 10 Merkins, 25 LBCs, and 10 Arm Circles (big only, forward then reverse).

Mosey to the playground for Jerkins. Working in groups of three, start with 6 reps and work down to one with 15 LBCs in between sets. Move back up the hill to the parking lot and spread out in the parking spaces for 15 Merkins followed by 15 LBCs. Move counterclockwise to an adjacent parking space for 14 Merkins and 15 LBCs. Continue to shift and reduce Merkin reps until done.

Jog in the direction of the school with designated lead guy counting 30 two-count paces and then hitting the ground for 15 LBCs – following PAX members hit the ground behind him. Rotate through a couple of leads until we reach the edge of the bus shelter. Split PAX into two groups. One group of six completes 6 Burpees followed by 15 LBCs. The other group moves to the school wall for 12 Donkey Kicks followed by 15 LBCS. The groups shift stations and complete the other exercise. Repeat for 5 rounds.

Saunter beyond the bus loop to the hill heading down to the ball fields. Facing uphill, Crawl Bear down and Bear Crawl back up and complete 15 LBCs. Facing uphill again, Crab Walk (feet uphill) down the hill and back up again and complete 15 more LBCs.

Gather in groups of three once again from which one guy runs 30 two-count paces and drops for another LBC round while the others are in Plank and watching. Remaining PAX members mosey to the drop spot and complete the same. Rotate through until all have led a round.

COT and Earthworm took us out just as sleet and rain began to fall. Few announcements under these conditions and conversations were reserved for coffee at Einstein’s Bagels after.

Enjoyed the morning guys. Nice work. Good seeking Quest, Tater, and Touchma as regulars. Cheetah has been steady, too. Great, also, having Earthworm and Cecil healthy again. Of course there’s love for you other guys, too. What did I miss?

Nine of the faithful, and one FNG (Pinto) posted at GridIron on a chilly winter morning. The sun was out and spirits were high. Johnsonville (YHC) took the Q, and this is what went down, more or less:

Warmup with SSH, Cherry Pickers, Hillbillies, Merkins, and Russian Solidiers.

Zig-zag the parking lot running striping, then karaoke to next space, then back run. Etc. the length of the parking lot. This is a routine out of Attilla’s playbook, but it seemed right this morning.

Plank walk around oval curbing surrounding parking lot landscape feature. Run to oval curbing surrounding parking lot landscape feature on the other side. Repeat in the other direction.

Line up for a Native American Run (TM). Proceed to entrance to park, take left, and continue along roadway to track.

COP inside track, continuing with warmup. J-Lo’s, Freddie Mercuries, LBCs, Scorpion Kicks.

Slight mosey onto track where curved area meats straightaway. Run 1/4 mi. at brisk pace.

Inside track, do Jack Webb variation #1 — Traditional Jack Webb (1 merkin, 1×4 arm raises overhead, ascending to 10 merkins, 1×10 arm raises).

Bear crawl length of straightaway to far end of the right side of track where curved area meats straightaway. Run 1/4 mi. at brisk pace.

Inside track, do Jack Webb variation #2 — Dan Taylors (1 copperhead squat, 1×4 back lunges, ascending to 8 squats, 8×4 back lunges).

Crab walk across the endzone of the gridiron to far end of the left side of track where curved area meats straightaway.

Inside track, do Jack Webb variation #3 — Captain Thors (1 WWII situp, 1×4 American hammers, ascending to 10 WWIIs, 10×4 American hammers).

Run backwards along straightway to near end of the left side of track where curved area meats straightaway. Mosey down to the football field nearest the parking area.

On that gridiron, do Jack Webb variation #4 — Mr. Krebs (1 polesmoker heels to heaven, 1×4 crabcakes, ascending to 10 polesmoker heels to heaven, 10×4 crabcakes).

Mosey around perimeter of gridiron and back to VSF.

COT with Attilla taking us out. Nearly all attended coffeeteria.

Moleskin:

It was great to have Lugnut back out. I think the last time Lugnut posted at GridIron was about 3 years ago. I was also Q, and he and I were the only pax. The track was covered in ice and snow, and we did 1 mile repeats nearly the entire workout. I guess it took 3 years for him to forgive me.

It was good to have FNG Pinto out. The name came as a reaction to the SWEEET benz he drove. Yes, even the most hardened F3 men feel a bit of envy once in a while. Kudos to Touchma for the headlock. Keep bringing friends — we have plenty of room at Gridiron for more, and the price is right!

YHC may have overdone the warmup a little, feeling a slight headrush during the 2nd plank walk.

For the record, Adderall wore a weight vest. It was an honor to lead a pax of such quality this morning. Jville

Ten burley gladiators fought through the cold temperatures to embrace the suck of a cumulative beast of burden.  Here is how things went down:

• Parking lot tracers
• COP
  • 25 SSH
  • 15 IW
  • 12 cherry pickers
  • 15 helicopters
  • 10 2x merkins
  • 10 Suzanne Somers, both legs
  • 30 2x LBC
  • 10 pickle pounders
  • 15 1 legged APD – each leg
• Mosey to the football field for a cumulative beast with:
  • Hand release merkins (216 total)
  • WWII sit-ups (180 total)
  • 2x flutter kicks (144 total)
  • 2x crab cakes (108 total)
  • Monkey humpers (72 total)
  • Burpees (36 total)
• 50 yard lunge walk with 150 yard dash
• 100 yard partner wheelbarrow relay
• Mosey back to parking lot for COT with YHC taking us out

Welcome to your greater area Honda dealer.  We looked in the parking lot during COP and realized that there were 6 Hondas/Acuras and 1 Subaru.  Then Cecil, Captain LIFO, came speeding in, taking the turn on 2 wheels of his Chrysler minivan.  F3 might need to look for a sponsorship offer from Honda/Acura, official car of middle-aged men.

Great work by the PAX today.  Adderall added to the level of difficulty with 13 pound pack attached to his chest.  Johnsonville and Vanilla Ice paced the cumulative beast.  Quest continues to be a faithful member of the PAX, growing in strength.  Thanks for letting YHC given the cumulative beast at try at Gridiron.

God is good all of the time!

Attila

 

11 Youthful  F3 pax members – + 1 FNG  enjoyed the brisk 24 degree Saturday morning at the Gridiron and  (1) fart sacker met us for Coffee

Please welcome  our newest FNG “tater” Grattan Smith. Tater smashed the workout today. I guess coaching soccer and keeping up with Cheetah and Vanilla Ice on the soccer field enabled him to keep within steps the hate hates.   All Quest and  YHC  could think of was Au Gratin not Grattan.

Also lost but not forgotten our 13th F3 member this morning fart sacker… Johnsonville. He was anxiously waiting at Einsteins for coffee and a lot of grief

Here how it went down…

COP warm ups on the  GridIron Tarmac

SSH

Don Quotes 

Slow count squats

Merkins

Freddie Mercury

APD

Introduction  to Turkish get up –  Subset Primer 

Squat – arm lifts 

Partner leg toss 

Introduction to Boat – Canoe

White Deer thought he would introduce a subset of the Turkish Getup – This is a terrific total-body exercise that builds strength, stability, balance, and coordination of your entire body.  We worked on form and no kB was used.

This exercise is not to be confused or does it replace the Mud face Turkish flop

 

Mosey on over to Football field for  the Beast 

Merkins

WW2

Monkey Humpers

Flutter kicks

Burpees

Vanilla Ice  and Cheetah were making ice cream out of all of us on the frozen tundra on the foot field during the beast. The pax loved Chum’s burpee suggestion for the last beast exercise. Tater and Cecil kicked ass.

Mosey back over to Tarmac for Kettlebell Introduction  Pax bought kettlebells and several used cinder block coupons 

Halos

Rows (2) sets 

Squats (2) sets 

Presses (2) sets 

High pulls

Sit and Press (2) sets 

Weighted APD’s

Skull Crushers

Weighed boat – canoes- sailboats 2 (10 second/ 10 reps) rounds.

YHC thought a KB primer for the Circus Maximus workout was in order to create some interest  to promote some new blood on the circus floor.  Quest and Touchma  expressed some interest, hope to see you soon.  Impressive to see those kb’s and coupons up in the air during skull crushers.

 

Triple play (2) rounds 

Dips

Jump Rope

Run around the playground

YHC had a little difficulty organizing the triple play. Hmmm 12 divided 3 or 12 divided by 4… Thanks to Atilla and Chum for taking care of the math. Thought I would add a jump rope routine to the play. Little did we know that By-Product is a world class jumper. Not sure he could even get the rope under his legs. Atilla started an avalanche of laughter amongst the pax taking care of our core exercise today.

 

COT with Cecil taking us out.

Cafeteria with all but Atilla. Johnsonville joins us at Einsteins

Thanks for letting me Q and being your war daddy !

Whitedeer

 

 

 

 

 

Nine of F3’s finest posted on a very pleasant Saturday morning at GridIron (the Boneyard).   Chum Bucket had been on schedule to Q, but had to call for a replacement due to illness. YHC (Johnsonville) stepped up without much of a plan, and this what went down, more or less:

COP warmup near VSF with SSH, don quiotes, imperial walkers, hillbillies, and Alabama prom dates (double leg to single leg).   Mosey to corner of parking lot adjacent to restrooms.

COP warmup (continued) with merkins, Suzanne Somers, and LBCs.

Pair up.  Bearimeter catch me if you can around parking lot with one partner crawling while the other does 10 squats.  Catch and flip roles.   Do 2nd Bearimeter catch me with non-crawler doing 10 tow-count bicycles.

Mosey down to raised circular bed at corner of parking lot near playground.  Plank walk counterclockwise around bed.  Run the perimeter of the parking lot doing 5 burpees at far corner.  Repleat plank walk clockwise.

Line up at the same corner of the parking lot (near playground).  Do 11s running to far corner (nearest entrance) starting with 10 F3-count flutter kicks, then running back and dong 1 Lt. Dan.  Repeat 9/2, 8/3, 7/4, etc. to 1/10.  Around the middle of the 11s, YHC called an audible and changed one of the runs to a backward run.  YHC then changed the last run to a bearcrawl.

Mosey to playground.  Pair up for Jerkin ladder from 8 to 1.

Mosey back to VSF.  End with Pirate Captain Thors (1 crabcake, 4 american hammers, 1/8, 3/12 … to 10/40).

Mosey to parking lot for

COT with Earthworm taking us out.  Coffeeteria with all but Attilla, who had to coach basketball.

Great work men!  Johnsonville