Tag: GridIron

Three strong redwoods were not injured, out of town for Easter or cuddled up in a clown car to/from Hampton.  They were rewarded with a tour de Gridiron, and here is how it went down.

• COP
  • 25 SSH
  • 25 IW
  • 15 DQ
  • 10 2x merkins
  • 25 FM
  • 15 Pickle Pounders
  • Arm circles – 10 big/5 small, forward and backward
• Mosey to the playground for a jerkin ladder (countdown starts at 8)
• Mosey to the grassy knoll
  • 15 burpees
  • 25 APD
• Mosey to the pickle ball courts
  • Lunge walk across then karaoke back – rinse and repeat
• Mosey to the middle school track & field
  • 25 dips/25 bench kicks on the bleachers
  • 800 m sprint around the track
  • 5 Bernies on the incline
• Mosey around the school to the pillars
  • 25 pole smokers
  • 25 WWII sit-ups
  • 25 pole smokers
• Mosey around the backside of the school, ending at the softball fields
  • Modified arch loader
    • Bear crawl
    • Crab walk
    • Bunny hop
• Mosey to the front of the school for triple check
  • Run the loop
  • LBC
  • Wall sit
• Mosey back to the parking lot
• COT with YHC taking us out

Today was a sampler of this expansive AO and all it has to offer.  Low reps, lots of cardio.  Here is the thing, there was so much more we could have done.  We did not touch the tennis courts, trails or football fields.  All in all, today’s low rep/high variety tapas workout were enjoyable as the PAX gave a strong effort.  Great to have Pigskin in from Charlotte.

Hope the Hampton launch went well with an assist from the Gridiron clown car.

Happy Easter men!  God is good all the time, especially when we are able to reflect on his sacrifice for us!

Attila

Seven faithful and noble warriors reunited to push one another through the Gridiron AO.  Here is how it went down.

• COP
  • 40 SSH
  • 25 IW
  • 10 burpees
  • 20 Freddie Mercuries
  • 10 2x merkins
  • 15 pickle pounders
  • 20 helicopters
• Mosey to the bleachers for a Lindsay with dips and bench kicks
• Mosey to the lower field for 4 corners – escalating exercises at each corner (10, 15, 20 & 25 reps)
  • LBC
  • Deep squats
  • Merkins
  • WWII sit-ups
  • Carolina dry docks
  • Flutter kicks
  • Monkey humpers
• Bear crawl the length of the field and partner-up to do 20 PLT
• Mosey to the front of the school for triple check
  • Run
  • APD
  • Alternating lunges
• Mosey to the football field – 15 decline merkins
• COT with YHC taking us out

Welcome back Earthworm, Cecil, Nightcrawler, and Chum Bucket.  Solid work by the PAX today.  Good pace, and hopefully we will reap the benefits later.  As always, the fellowship of this PAX is a blessing to YHC.  Enjoy your weekend men.  Always a privilege to lead this PAX.

God is good all the time!

Attila

Four (4) redwoods posted on a blustery, cold morning at GridIron. YHC took the Q. Here is what went down, more or less:

Warmup with ssh, don quiotes, imperial walkers, hillbillies, merkins, and 2 or 3 other things that I forgot.

Mosey to 1/4 mi. track. Take Brisk lap around track.

Line up on track at 50 yerd line. Pair up, with White Deer and YHC as one pair and Attila and Byproduct the other. Bear crawl around track counter clockwise while partner lunges. Flip flow when bear crawler gets fatigued. Stop 1/4 of the way (alongside goal post).

10 Burpees

Bear Crawl / Lunge to opposite 50 yard line. Backward run up hill and do 5 monkey humpers at top. Rinse and repeat 5x.

Bear Crawl / Lunge to other goal post.

10 Burpees.

Bear Crawl / Lunge to start. Take Brisk lap around track.

Mosey onto gridiron field and line up at the end of the endzone for a classic Beast from end of one endzone to the other. Exercises were merkins, squats, LBCs, burpees, flutter kicks, mt climbers.

Mosey back to VSF. American hammers.

COT with YHC taking us out.
Coffeeteria.

Moleskin:

In light of the prior week’s jabber-jawing by one certain member of the PAX (hint — “YOU IN THE RED PANTS”), YHC informed the pax early that each incident of clipboarding would result in 10 burpees and that it was OK with me if we did burpees all morning. That seemed to do the trick …

We were missing many regulars due to travel, health, etc. Hopefully we will return to normal next week. As the weather improves over the coming month, I encourage men to start laying down headlocks. Our far west in AOs are blessed with an abundance of fellowship and fun, but we could function and serve better with more numbers.

Great job men. It was an honor to lead! Jville

Despite the temptation of a donut truck on site ready to bring us down, 5 noble warriors participated in traditional Gridiron beatdown.  Here is how it went down.

• Row of parking lot tracers
• COP
  • 25 SSH
  • 25 IW
  • 25 helicopters
  • 15 crab cakes
  • 10 pickle pounders
• Mosey to the grassy knoll for 10 minutes of burpees
• 40 APD
• Mosey to the SPMS football field for a Dora
  • 100 flutter kicks
  • 200 LBC
  • 300 deep squats
• Bear crawl the length of the field
• Mosey to the playground for an 11 with jerkins and WWII sit-ups
• Mosey back to the parking lot for COT with YHC taking us out

Welcome back Earthworm!  Good to have our brother back with the PAX shaking off some rust.  White Deer and Johnsonville were present in all of their glory.  White Deer’s mouth never stopped moving, while Johnsonville motor never stopped.  He beat down his lower body with burpees and 2x squats, and then pushed his arms with 55 jerkins.  He also did high volume LBCs for the Dora (with ease).  Solid work J-ville.  Actions speak louder than words.  Thank me for the soreness later.  Finally, Byproduct is the textbook example of how to do a jerkin.  Instructional video to come.  It was Mona Lisa meat noble warrior!.

God is good all the time!

Attila

Five or so days ago, five of the strongest posted at GridIron. Johnsonville (YHC) took the Q, and led the PAX through an assortment of warmup exercises, including 30ish SSHx alternating tempo from very slow to very fast, hillbillies, Don Quiotes, and merkins.

We then moseyed to the playground area for a Deck of Death where spades were burpees, clubs were 2 count swats, diamonds were merkins (single count OYO), and hearts were jerkins. There was nothing easy in this deck.

Mosey back to VSF. Plank walks around curbed landscaping. Reverse. 3 minutes of Mary

COT. Atilla took out. Coffeeterian sans Atilla.

Great work, men. Sorry for the late posting, but better than never.

Best, Jville

Four regulars posted for Saturday’s GridIron workout.  Johnsonville had the Q, but also had the flu, so he gave up the former because of the latter.  We went at it like so, starting with SSHs, Johnsonville Hillbillies, DQs, Russian Soldiers, LBCs, and Arm Circles.

We remained in the parking lot for a short field Beast.  Starting at one curb, we hit each of three parking lot center lines for exercises on the way across the parking lot and back, completing three reps of each exercise at each stripe but continuing for 12 rounds.  The exercises were Pickle Pounders, Mountain Climbers, Slow Squats, Carolina Dry Docks, Flutter Kicks, and Burpees.  We reversed the order for rounds 7 through 12.

We moved off of the parking lot to a set of bleachers facing a downhill into the woods – a great set up for Dip ladder.  Started with 21 Dips and ran down the hill and backpedaled back up for 20 Dips – and so on until 1 Dip completed.

YHC set a couple of kettlebells on the sidewalk prior to the workout and we completed a quick ring of fire passing the weights around our circle before finishing with a little stretching.  COP and Attila took us out.

Nice work guys.  Even a short field Beast can eat a workout.

It was a nippy morning where 5 faithful and strong brothers in arms came together.  Here is how it went down.

• COP
  • 25 SSH
  • 20 DQ
  • 20 IW
  • 10 2x merkins
  • 20 2x LBC
  • 15 pickle pounders
  • 15 crab cakes
  • 15 monkey humpers
• Burpee march in the parking lot – 5x
  • 15 burpees through 15 parking spaces
  • 20 WWII sit-ups
  • 20 APD
  • 20 2x flutter kicks
• Mosey to the jerkin gym for an 11 with jerkins and Lt. Dans
• Mosey to the new pickle ball courts
  • March around the courts x2
    • Bear crawl length
    • Crab walk width
    • Karaoke length
    • Bunny hop width
  • 5 suicides runs
• Mosey back to the parking lot for ring of fire (10 merkins)
• COT with YHC taking us out
• Fellowship at Einsteins for those that could join

YHC showed up in a ski othewith the cold weather, earning the Darth Vader moniker for this Gridiorn.  Some mumblechatter from the PAX, but strong efforts all around.  Nightcrawler was the first one there today, and he shot out like a rocket on the burpees.  He also took no shortcuts on the jerkins.  Big T-claps for the Nightcrawler.  Living in an apartment with 4 females is definitely giving him some extra juice for the workouts.

As always, Chum Bucket and Cecil were strong.  Lots of hot air coming out of all of White Deer’s orifices.  Just another Gridiron.  Nothing new here. Solid effort in the low temps.

God is good all the time!

Attila

Splendid morning with a strong 8 posting at GridIron. Mosey to the lower football field for Attila’s abbreviated disclaimer of “check it before you wreck it.”

Thang:

Slaughter Starter of the Pan Pax 8 Count Body Builder X20 variety.

Salt and Pepper division of the PAX made with the latter taking the long road to the Pillars and the former taking the more direct route – Burpees X10 at 3 station stops en route.

Pax selects 4 exercises (assortment of upper body, lower body, and core) X20, execute, finish off with Burpees X10. Rinse and Repeat X4.

Enter the Golden Triangle for Dips and Step Ups, Rinse and Repeat.

Slalom Run the Pillars to the Concrete Triangle.

Gather at the Concrete Triangle for APDs X20.

Pepper Pax run the Concrete Triangle X1 and High Skip same X1 while Salt Pax endure Merkins (and some late Carolina Dry Docks). Salt Pax run the Concrete Triangle X1 while Pepper Pax execute Merkins (some of dubious quality).

Pan Pax 8 Count Body Builders X8.

Mosey back to Parking Lot Pavilion – Pepper Pax take the long route and Salt Pax the more direct, each Burpees X5.

Dips X20, Rinse and Repeat.

8 Count Body Builders X3, APDs X20, Superman with vocals, and Child’s Pose Close.

COT: Numberama and Counterama, J’ville announced Century Classic in April, and Takeout Prayer by YHC. Refreshment (fellowship) at Einsteins for 3/4th of the Pax.

MoleSkin: Arriving at the lower football field, Attila was sure there would be little or no further movement at the AO. Wrong, and props to those who self-identified as Pepper Pax, especially Cecil and NightCrawler.

The Pax seemed genuinely appreciative of the opportunity to shape the workout in response to the “on the fly” Q’s solicitation of exercise suggestions for the Stonehedge (naming credit: Johnsonville). WhiteDeer added to his growing list of observable disorders by doggedly defending his selection of Heels to Heaven as a lower body exercise. Diagnosis: autotopagnosia.

ByProduct has set a strong example with his consistent postings – RedWood status earned.

ChumBucket reached deep into his workout toolbox by offering the Pax the En Pointe Squat which is a like a pirouette with a squat in lieu of a turn. Get it wrong and it can be painful and embarrassing.

The only thing planned in advance was the CrowdPleaser, a healthy dose of Burpees – 116 (see below) seemed like a good number.

Stand firm and be thankful.

Psalm 116

It was a glorious morning where 7 faithful and strong brothers in arms came together.  Here is how it went down.

• COP

• • 20 SSH
  • 20 DQ
  • 20 IW
  • 10 2x merkins
  • 10 pickle pounders
  • 20 2x LBC
  • Arm circles – 10 small/5 big, front and backwards
• Mosey to the grassy knoll for 10 minutes of burpees
• 40 APD
• Mosey to the pavilion for a Lindsay with dips and heels to heaven
• 40 APD
• Mosey to the new pickle ball courts
  • Arch loader
    • Wheel barrows
    • Bear crawl
    • Crab walk
    • Lunges
    • Karaoke
    • High skips
    • Crawl bears
  • 40 APD
  • 5 suicides runs
  • 40 APD
• Mosey to the playground for 5x 5 jerkins
• Mosey back to the parking lot
  • Ring of fire (10 merkins)
  • 10 American hammers
• COT with YHC taking us out
• Fellowship at Einsteins for those that could join

I had 2 takeaways from today.  First, White Deer had to leave skid marks on his underpants at one point of the workout.  These noise he made was loud and disturbing.  We questioned if he needed medical attention, and his subsequent chatter and explanation was disturbing.

My biggest takeaway from today is that I am blessed to have the fellowship of this PAX.  We pushed it hard today, but the friendships forged from these workouts is the real blessing.  Strong work today men!  Chum Bucket, you were missed.  Grateful for the relationships forged from our workouts.  It is what makes F3 great!

God is good all the time!

Attila

Following another satisfying Friday evening thread of text messages amongst old guys (but most not yet worthy of Respect), seven posted for Saturday’s GridIron under comparatively (compared to last week) balmy conditions.  YHC pulled a cinder block out of the yard and a kettlebell out of the basement and placed these on the pavement without a firm idea of how we’d use them for the morning.

At 7 AM sharp, we started with Invisible Jump Ropes, Don Quixotes, Imperial Walkers, Russian Soldiers, and Arm Circles.  We then strolled to the nearby playground with one guy holding the cinder block high, another guy hoisting the kettlebell and doing whatever, and the other guys starting with Walking Imperial Walkers – completing 5 with a two count and then jogging to the guys carrying anchor.  We traded off weights and kept moving until we reached the playground.  We took turns completing 5 x Jerkins (on our own), 5 x Shoulder Presses with the cinder block, and 5 x Upright Rows with the kettlebell.  One round involved 5 sets of Jerkins and one each of the other exercises.  We did another full round with an underhand Jerkin (not as bad as it sounds).

We hit the pine straw under the nearby pine trees for 5 minutes of Burpees that included 5 Merkins within each Burpee.  Targeted 5 Burpees per minute, or 125 Merkins over 5 minutes.

We began another team stroll over to the school’s covered bus area.  We traded off block and bell carries while starting with 5 x two count Lunge Walks, then jog to the guys carrying anchor.  Continued Lunge Walks until all had carried each weight once, then started another round with Walking Imperial Walkers.  Upon arrival at the bus shelter, we shifted to the nearby grass and completed another round of 5 minutes of Burpees with the Merkins.

We moved to the bus shelter to complete 10 x Pole Smokers, along with 10 x Lat Pullovers with the bell and 10 x Curls with the block, until all have rounds with both weights.  We completed a second round of with 10 x Box Cutters, along with 10 x Skull Splitters and 10 second Straight Arm Block Hold.  We moved back to the grass for our final round of 5 minutes of Burpees with Merkins.

We worked our way back to the start with the block and bell stroll, initially with 5 second Bear Crawls until all have carried the weights, then Walking Imperial Walkers until we reached the parking lot.  We circled up for a quick few rounds of Ring of Fire involving rotating 5 second Straight Arm Holds of the cinder block and kettlebell.  We stayed in position for COT and Attila took us out.

Nice work fellas.  Byproduct kept up his near perfect winter attendance and flashed the Marionette during warm ups – or the Russian Soldier, but with lifting the arm and leg on the same side.  Attila reported (several different meanings) that it was Kombucha Friday at the Hun house the evening before.  Cecil sporting the Peru home jersey as his second layer.

Get better Earthworm.