Tag: GridIron

  • Metro Grill must be Earned

    Five of the faithful posted at GridIron on a humid, cloudy morn. There were immediate requests to skip right to the post-workout breakfast at Metro Grill. Johnsonville (YHC) considered the requests and, despite their merits, elected to take Q and lead. This is what went down more or less:

    Extended warmup with 25x ssh, 25x imperial walkers, 25x don quiotes, 25x standing mt climbers, 25x regular mt climbers, 10x merkins, 25x WWII situps, 25x arm circles each way, and 10x big arm circles each way.

    Mossy over to the back row of 15 parking spaces. We climbed down the ladder of parking spaces with 1 burpee in each. 20x LBCs. Repeat up, back down, and back up.

    Mossy a short distance over to the grassy dale. Run to bottom, do 1 merkin, backward run back up, do 5 Lt. Dans. Repeat increasing the number of merkins by 1 each set to 6.

    Mossy over to the bleachers next to the adjacent gridiron. 25x dips OYO, 25x bench kicks OYO, 25x dips OYO, 25x bench kicks OYO.

    Mossy over to the corner of the end zone. Bearimeter around the gridiron alternating with a partner. Everyone crawled the last leg along the back of the end zone to the point of origin.

    Mossy down to the far side of the lower field onto a plush shady area. BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Situps)

    Mossy back to the VSF for some Mary in cadence. American Hammers, Flutter Kicks, Rosalita.

    COT with Earthworm taking us out. Coffeeteria at Metro Grill (caloric intake clearly exceeded caloric burn on this day).

    Attila was with us in spirit, but physically away with leave. The pax took note that several of the exercises (parking lot burpees and bleacher kicks) were Attila signature moves.

    Our friend Night Crawler has been away for some time without leave. Is it time for an intervention?

    Lt. Dans with a backward hill run is a nasty combo that needs to be repeated often. Chum Bucket dominates that combo.

    WhiteDeer looks more natural bear crawling that he does standing. He came out of the gate blazing on the Bearimeters.

    Great job men. Thanks for giving me the opportunity to lead. Jville

  • Building the Beach Body

    It was a holiday weekend with many distractions and attractions for the PAX.   A quartet of noble warriors still answered the call, and here is what transpired:

    • COP
      • 25 SSH
      • 25 IW
      • 15 DQ
      • 20 FM
      • 10 2x merkins
      • 15 Scorpion Kicks
      • 20 LBC
      • 15 Pickle Pounders
      • 20 Helicopters
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 40 APD
    • Mosey to the playground for a jerkin ladder – 8 & down
    • Mosey to the lower field for 4 corners – 10, 15, 20, 25 reps of same exercise at each corner
      • Scorpion dry docks
      • WWII sit-ups
      • Storm squats
      • Flutter kicks
      • LBC
      • Merkins
    • Mosey to the pavilions – 20 dips, 20 one-legged step-ups, 20 dips, 20 one-legged step-ups
    • COT with YHC taking us out

    Congratulations to Earthworm on the marriage of his son, WD-40!  Also, a big welcome back to Flip Phone…it has been too long.  Strong efforts from everyone, especially Johnsonville who often led the way.  Happy Memorial Day weekend.  See you in the humidity!

    God is good all the time!

    Attila

  • F3 RVA Summer Tour – Starts Saturday, May 26

    F3 RVA Summer Tour – Starts Saturday, May 26

    https://youtu.be/Xf3mRZ7SHu0

    According to Phineas and Ferb, there are 104 days of summer.  What a better way to spend the summer than challenging yourself to visit all 24 F3 RVA AOs.  Although procrastinators can wait as late as August 6 to start, it would be best to spread this challenge out over the entire summer.  Once you complete the tour, you will have done the following:

    • 14 bootcamps
    • 7 runs including a trail run and evening run
    • 2 Kettle Bell workouts
    • 1 bike ride

    Don’t let not having a kettle bell or bike prevent you from participating in this challenge.  Borrow them if necessary.

    The challenge starts starts on Saturday, May 26 and ends on Labor Day.

    To sign up, click here.  

    To print the F3 RVA Summer Tour flyer, click here.

    See you all this summer!

    Phonics

  • Rainy Deck of Death

    Three of the faithful braved buckets of rain to post at GridIron. The rain kindly held out until we kicked off the thang with 25x ssh. As it intensified, we continued to warm up with 25x don quiotes. We moved under the shelter and continued with 20x dips, 20x right leg stepup, 20x dips, 20x left leg stepup.

    Mosey to the front small overhang of the school. Deck of death. Aces and 2s were 10x burpees each. Hearts were merkins; diamonds were crabcakes, spades were 2 count dollies, and spades were WWII situps. For all exercised but burpees, the numbers done turned on the card # from 3 to 13.

    Mosey back to the shelter near the VSF and finish with 20x dips, 20x right leg stepup, 20x dips, 20x left leg stepup.

    COT. Great work men! Jville

  • Pouncey Rash

    Seven regulars posted for the last GridIron workout for April ’18.  Just over 50 degrees and dewy at the start.  Startup COP in parking lot with OYO Invisible Jumpropes for a minute or so followed by IWs, DQs, Russian Soldiers, LBCs, Merkins, and Arm Circles.

    Short mosey to nearby hill for Jacob’s Ladder.  Started at the bottom with mosey to the top for one Burpee.  Back down and up for two, and so on through seven.

    Longer mosey around the football field to high jump slab adjacent to the school track for Super 21.  Start with one Merkin and one WWII Sit Up, then two of each, and three, and so on until 21 of each are completed.  Took breaks in the action at 5, 10, 15, 17, and 19 to collect the PAX and work the legs a bit – wrapping in Squats and Lunges of several varieties. We relocated about midway through the sequence to the track / grass for a somewhat softer situp setting.

    Jog back across the football field for a couple of rounds of Dips and Seated Leg Extensions.  Finish with light stretching, then COT with Attila taking us out.

  • Cinco de Mayo Re-Enactment

    It is Cinco de Mayo and historic battles have been waged on this day.  Five noble warriors linked arms at Gridiron and here is how it went down:

    • COP
      • 25 SSH
      • 25 IW
      • 20 DQ
      • 10 2x merkins
      • 25 FM
      • 15 pickle pounders
      • 15 scorpion kicks
      • Arm circles – 10 small, 5 big; both directions
    • Burpee march in the parking lot
      • 15 burpees over 15 parking spots
      • 20 WWII sit-ups
      • 20 APD
      • Rinse & repeat 5x
    • Mosey to the jerkin gym for 4x 8 jerkins
    • Mosey along the wooded trial to the softball field for a Dora
      • 100 merkins
      • 200 LBC
      • 300 Flutter kicks
    • Mosey to the football field bleachers
      • 25 dips
      • 25 bench kicks
      • Rinse & repeat
    • Suicides on the football field (full field, 25/50/25/goal line) until the buzzer sounds
    • COT with YHC taking us out

    It was taco night at the White Deer estate last night.  As a result, the start of the work out commemorated Cinco de Mayo as Mexican forces waged a might battle within his tailpipe.  This war was loud, and the PAX served the role of the ill-prepared and weakened French empire.  Aside from the re-enactment of this legendary battle within White Deer’s sphincter, we had strong efforts by the remaining PAX.  Johnsonville shook off his recent sickness to put in a strong effort.  Good work men!

    God is good all the time!

    Attila

  • The Night We Saw Them All

    A PAX eclipsing 40 ditched all common sense for about 18 hours to receive a plentiful helping of each of the three Fs.  This was the F3RVA Century Classic.

    YHC has conversed with a number of individual PAX members about their experience, taking notes during the event and thinking about how to transcribe all of these memories into a backblast.  There is no way YHC could do the stories justice by attempting to capture them for the collective PAX.  Then, after chatting with Lockjaw and the (sober) Ronnie, it became clear.  Treat the backblast as a living backblast.  YHC will make no attempt to capture the essence of this workout, only setting the stage for each and every PAX member to capture it for himself.

    My memories are collected below.  I encourage everyone to add to this list by commenting with your favorite memory.

    Leg 1:  Trying to contain my energy for the CSAUP while stuck in traffic for opening night of the squirrels game
    Leg 2:  Praying for Saab on Meadowbridge and Atlee Rd.  Kudos to all that ran that leg, a true game of frogger
    Leg 3:  All the Mechanicsville PAX member who were not running, companion running with the actual runners.  Kudos!
    Leg 4:  The Creek parking lot is great for fellowship.  This truly felt like a tailgate parking lot.  The energy, games and conversation were all electric.
    Leg 5:  The headlamp on my run reflecting all the pollen flying through the air with me initially thinking it was raining.  30 minutes later realizing all that pollen was being sucked into my lungs at an incredible rate.
    Leg 6:  Hearing of TYA and Swirly questioning if YHC actually marked his legs of the course and me telling them where they can shove it.
    Leg 7:  Realizing how peaceful and quiet the city can be when when you are in it and surrounded by trees.  The new moon highlighted the stars and all their brilliance.
    Leg 8:  Showing up to Hoedown and having Ronnie greet us after his enjoyable evening.
    Leg 9:  Marv almost taking out another animal with his running shoes.
    Leg 10:  Thinking about how comfortable it is to try to sleep on the top of a picnic table.
    Leg 11:  Watching the back and forth between Saab complaining about not being able to sleep and Upchuck for waking him up.
    Leg 12:  Waving to the UR security guard while sitting in a white van with 4 men laying on the ground.  He waved and continued by.
    Leg 13:  Marv learning that Fudd was going to show up only for leg 18 and would still get a tshirt.
    Leg 14:  Seeing Lockjaw drive 20 in a 45 on Charter Colony so he could stay between the lines.
    Leg 15:  Reminding Marv that Fudd was still sleeping.
    Leg 16:  Hearing of a certain individual’s multiple escapades to the bathroom at a singular Wawa.
    Leg 17:  Making the van take a 3 mile detour to Wawa so YHC could get a breakfast hoagie, thus missing the final hand-off.
    Leg 18:  Pulling into Dogpile, realizing it was almost over and thinking the whole experience was too fast.

    This humble correspondent would like to thank everyone involved with making this event successful, especially those listed in the QIC list.  Without it, this would have been a completely stupid and utterly failure of an event.

    Splinter out.

  • Winter is Over, Can I Get an Amen!

    Six mighty and mentally sound warriors opted to skip the CSAUP and embrace the Gridiron pain, and here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • 15 DQ
      • 10 2x merkins
      • 20 FM
      • 20 2x Flutter Kicks
      • 10 8-count BB
      • 25 helicopters
    • Mosey to the picnic tables for series of dips and step-ups
      • 20 dips
      • 20 right leg step-ups
      • 20 dips
      • 20 left leg step-ups
      • 20 dips
    • 10 burpees
    • Mosey to the bleachers
      • 20 bench kicks
      • 20 decline merkins
      • 20 bench kicks
      • 20 decline merkins
      • 20 bench kicks
    • 10 burpees
    • Mosey to the softball fields for a modified arch loader where do an exercise from RF to CF, run to LF, perform 20 WWII sit-ups, then run to RF line
      • Bear crawls
      • Crab walks
      • Bunny hops
      • High skips
      • Crawl bears
      • Karaoke
      • Lung Walk
      • Bear crawl
    • 10 burpees
    • Mosey to the front of the school for triple check with LBC, APD and run
    • COT with YHC taking us out

    The weather was perfect this morning.  After weeks of suffering in the cold, conditions were ideal.  Solid day of work by the PAX.  Good to have Cecil and Earthworm back in the fold.  Solid work from Chum Bucket and ByProduct on ground and pound workout.    White Deer plowed through the bear crawls as if it were a more natural way for him to travel.

    God speed to all those recovering from the CUSAP this weekend.

    God is good all the time!

    Attila

  • EFHutton Meets the Corporate Challenge the Old-Fashoned Way

    Five of the faithful, including EFHutton, a late-arriving double-dipper from DogPile, posted at GridIron for a rainy, chilly, and blustery morning. YHC (Johnsonville) took Q, and this is how it went down more or less:

    Warmup with 50x SSH in cadence. The wind was gusting hard and blowing bayag-fayet rain sideways.

    Mosey over to school and around to the pillars. To echo last weeks Hampton/Newport News launch, we repeated the BLIMPS.
    50 seconds on, 10 seconds off AMRAP — Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and WWII Situps.

    Mosey to center of pillars.
    45 seconds on, 15 seconds off AMRAP — Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and WWII Situps.

    Mosey to far side of of pillars.
    40 seconds on, 20 seconds off AMRAP — Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and WWII Situps.

    EFHutton arrived.

    Line up along block wall at rear of school.
    Chiabatta donkey kicks / wall planks.

    Short mosey to picnic table.
    Chiabatta dips.

    Mosey back to fenced in set of four tennis courts.
    Bearimiter stopping at each of the 4 corners for an exercise in cadence.

    Mosey clockwise around AO pausing at school’s front entrance for American hammers, Alabama prom dates, and box cutters.
    Mosey back to VSF. Plank sequence.

    COT with Earthworm taking us out.

    Moleskin —

    Cecil was under the weather and could not attend. NightCrawler was in Hilton Head and could not attend. WhiteDeer group texted the GridIron regulars to taunt Cecil and NightCrawler for not attending, and then opted to sleep in on account of the rain.

    In sharp contract, EFHutton completed the old-school Corporate Challenge by posting at a workout every day of the week starting Sunday and finishing with a GridIron double-dip. Red Pill.

    Despite the rain and early gusts of wind, it turned out to be a good morning for a workout. The full pax, excluding EF Hutton, enjoyed coffeeteria afterwards.

    Thanks for the opportunity to lead. Respectfully, Jville

  • Backbackblast

    Seven posted for the next to last Gridiron of March, including six regulars and special guest Lip Sync visiting from Wake County, NC.  Warmed up with Invisible Jumpropes, DQs, IWs, Arm Circles, Russian Soldiers, and a couple few Burpees.

    Moseyed through Pouncey Tract Park to a point near the volleyball courts and completed another round of Burpees.  Entered the woods via the trail and alternated Walking Russian Soldiers and Walking Imperial Walkers, switching at each creek crossing.  Exited the woods and made a slow mosey around the baseball fields to the path intersection at the side of the tennis courts.  Starting there, moseyed following the path headed east around the tennis courts and through the trees to to the trailside manhole cover for 50 x Merkins.  Head back trail to the intersection and then north on the other trail to the edge of the woods for 50 x Freddy Mercuries. Return on the trail to the intersection for 50 x Squats.  Complete 4 more rounds of this same circuit with 50 reps of different chest, ab, and leg exercises, including Wide Grip Merkins, Close Grip Merkins, Carolina (Wake County) Dry Docks, Scorpion Merkins (alternating legs), Hello Dollys, Box Cutters, Flutter Kicks, and LBCs (150 of these), Side Lunges, Back Lunges, Captain Morgan Squats, and 50 count Air Sit.

    Jog back to the parking lot via the wooded trail.  COT and Attila took us out.

    Nice work fellas.  Apologies for the late backblast.