Tag: GridIron

  • burpees, run, repeat

    Six of the faithful met at GridIron on a humid morning. The Pax showed a strong tendency early to stand around and socialize. YHC put an abrupt end to that, and this is what went down, more or less:

    COP warmup: 50x ssh, 20x burpees OYO (aka Slaughter Starter), 25x Don Quiotes, 25x Imperial Walkers

    Mosey to corner of parking area near handicap parking. 25x ssh, 25x Alabama Prom Dates, 10x merkins

    Mosey to to well-populated track.

    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.
    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.
    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.
    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.
    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.
    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.
    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.

    Mosey around the outside of the AO to front of the school.
    Merkin ladder from 10 down to 1.

    Mosey to VSF. 3 Minutes of Mary

    COT, prayers, and deeply moving prayer by The Rev. Earthworm. Ending with coffeeteria by all by Mr. Holland.

    Moleskin: Chum was LIFO, but we are glad he hiked out to the far west end. It was great to see Mr. Holland after a hiatus from GridIron. He is sporting the shaved head and beard… very stylishly. Eli and Mr. Holland were easily the leaders on the intervals, and looked like they could hand 7 more. The rest of us were about at our limits after 7. 100 burpees this morning in all. Several miles running, mostly at interval speed. Great job, men!

  • Shaking off the Killer B’s

    Shaking off the Killer B’s

    A group of vacationing beach goers took to the sands of IOP (Charleston, SC) to work off the effects of the previous evening, and here is what transpired:

    • COP
      • 25 SSH
      • 20 IW
      • 20 Russian soldiers
      • 20 Russian Kickbacks
      • 20 FM
      • 10 2x merkins
      • 15 Pickle Pounders
      • 20 Helicopters
    • 10 minutes of burpees
    • Beast
      • 2x Flutter kicks
      • WWII sit-ups
      • Storm squats
      • Crab cakes
      • Monkey humpers
      • Merkins
    • Mosey to back to the football field for an abbreviated arch loader
      • Bear crawl
      • Crawl bears
      • Bunny hop
      • Crab walk
    • 25 PLTs
    • Mosey to the wooden benches for dollar bills
      • 25 dips
      • 25 one-legged step-ups
      • 25 dips
      • 25 one-legged step-ups
    • COT with YHC taking us out

    It was a morning to shake off the killer B’s – BBQ, bourbon and baked goods.  For many in the PAX, this was an initial introduction to F3, and YHC made sure to point out that no one is safe from the summer of burpees.  17-Year-Plan shook off the effects of shoulder surgery to put in a strong showing, and Ferret Esquire, an accomplished Iron Man triathlete, kept a strong pace.  Apparently this workout was not enough for him as he went running in the afternoon.  The PAX in Charlottesville needs to put the headlock on Panama and get him out there regularly.  Many of the early morning beach goers were perplexed with the activities of the PAX, and jumping in the pool or ocean post-workout was definitely a welcomed reward after the workout.  The PAX more than earned their post workout high calorie breakfast.

    Strong effort from all of the PAX today as we kept a good pace in spite of the hot sun.

    God is good all the time!

    Attila

  • Melting Pot

    A group of Gridiron warriors were joined by guests from North Carolina, RVA PAX checking the Gridiron AO off their summer tour list, and the humidity.   This melting pot of 13 strong redwoods engaged in a traditional Gridiron beatdown, and here is what transpired:

    • COP
      • 25 SSH
      • 20 Russian soldiers
      • 15 DQ
      • 25 FM
      • 10 2x merkins
      • 15 Scorpion Kicks
      • 15 Pickle Pounders
      • 20 Helicopters
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 40 APD
    • Mosey to the football field for a Lindsay with dips and heels to heaven
    • Mosey to the school field for a beast
      • Scorpion dry docks
      • WWII sit-ups
      • Storm squats
      • Crab cakes
      • LBC
      • Merkins
    • Mosey to back to the football field for an abbreviated arch loader
      • Bear crawl
      • Crawl bears
      • Bunny hop
    • Circle up for a ring of fire (10 merkins)
    • COT with YHC taking us out

    Great to have our visitors from North Carolina join us.  If you have not met Gypsy, he is part of the Charlotte crew that has expanded the F3 flag, and he is joining workouts all over the country this summer.  Our tour of the Richmond AO’s is nothing compared to the stamps on his F3 passport.  Also, he did an hour long run before joining us, working up a good lather.  No sense in rattling his cage, even White Deer figured that one out.  The remaining NC guests were welcomed additions.  Yukon got double respect at COT, and Liverpool felt right at home joining in White Deer’s early mumble chatter.  Also, excited for the guests from various parts of RVA during the summer tour.  Good to see Offshore and Opus today.  Definitely something worthy of thanksgiving during COT.

    Strong effort from all of the PAX today as we kept a good pace in spite of the rising humidity.  Summer of Gridiron burpees has begun in earnest!

    God is good all the time!

    Attila

     

  • 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.