Tag: GridIron

A PAX 5 strong ignored sub-freezing temperatures to post for this morning’s GridIron workout.  Approaching the shortest day of the year, light was dim immediately prior to our 7 AM start.  We planted the ShovelFlag and went at it like so:

Startup COP on the main football field with 5 Burpees, 25 x SSHs, 20 x Imaginary Jumpropes, 20 x Imperial Walkers, 20 x Hillbillies, 20 x Don Quixotes, and 15 x Arm Circles (big and small, forward and reverse).

Mosey to the sand volleyball court.  Bear Crawl down one side, Zombie Walk the end line, Crab Walk the opposite side, and Side Skip back to the start.  Rinse and repeat.

Jog to the less-fancy football field for 4 corners including 15 x Plank Jacks, 20 x Carolina Dry Docks, 25 x Alabama Prom Dates, and 30 x Flutter Kicks (two count).  Repeat, adding 5 to each exercise.  Repeat again, adding 5 again.

Head around back to the baseball field outfield.  Starting at one end of the outfield fence, head out two posts and complete 10 Merkins, go two more posts and complete 10 Squats, move two more and complete 25 LBCs.  Repeat cycle until we reach the opposite end of the outfield fence.  Turn around and complete a similar cycle, but with 10 Wide Grip Merkins, 10 Curtsy Lunges (single count), and 20 Box Cutters.

Stroll to Pullup Bars for 5 Pullups and head to bleachers for 10 Hyperextensions.  Return to parking lot for 10 Hyperextensions at picnic table.  COT with Earthworm taking us out.

Moleskin –  Johnsonville doesn’t disappoint with his aerial Hillbillies.  Most PAX hate Crab Walks.  Repeated Box Cutters result in groans.  YHC planned more rounds of Pullups, but we ran out of time.  Coffeeteria at Einstein Brothers was good.  YHC heard Attila had planned to Q, but the Q signup sheet had been blank as of a couple of days ago – sorry Attila – bring the pain next week!

Announcements – Third F breakfast event on Thursday mornings – Rise and Shine Diner near Atlee.  Hump Day Happy Hour this week (Second F) – at Triple Crossing Brewery on Foushee Street in Downtown Richmond.

 

 

Two became three Pax when NightCrawler used his best recon skills and joined Attila and YHC to push the AO boundaries on a run well outside the GridIron turf. It was a beautiful and crisp morning but the coldness quickly disappeared during the course of the following:

X25 SSHs, X25 IWs, and X10 Merkins all in 4-ct cadence.

Thang:

Admittedly, what YHC calls a run the Pax would call a mosey. In any event, the run/mosey took the Pax from the Pouncy Tract parking lot to the front of the school, to the back of the school and down past the newly-surfaced Battery, onto the heretofore undiscovered foot/bike path and through the tunnel under Twin Hickory Lake Drive. The Pax turned around and headed back with stops that included a couple hundred Merkins IC, a hundred APDs IC, fifty reverse partnerless leg tosses IC, a hundred Dips OYO, twenty-five fence press ups, a smattering of wall seats for time, fifty step ups OYO, fifty shoulder-elevated single leg/hip thrusts OYO, and fifty shoulder-grounded single leg/hip thrusts OYO. Back at the parking lot we concluded with three minutes of Mary of Hello Dollies, Rosalitas, and Dead Bugs. We covered a couple miles of ground all told.

COT:

Counterama and Namerama – nice 30/40/50 mix

Announcements

– 3rd F push in Hanover reported by YHC. Thursday at the Rise & Shine at 0630: super solid group of HIMs ready to tackle all subjects in quest for spiritual growth and discernment; and

– J’ville away this morning at his second posting of six week launch of F3 Hampton Roads; T-Claps for his terrific leadership in organizing the support for DreamLiner and the F3 HR Pax. T-Claps also to all the F3 RVA Pax who Qed and/or posted at Mt. Trashmore these last six weeks. Nicely done.

Closing communal prayer – thanksgiving, gratitude, and supplication.

Moleskin:

After a brief warmup Attila observed “it looks like we’re it” so we set out to bust the AO limits. A determined NightCrawler eyeballed us from afar just as we were about to hit the woods and we were grateful to have him join us. Attila seemed to enjoy the run/mosey, kindly retreating a couple times to keep the Pax together on the return trip.

Very little MumbleChatter this morning, largely attributable to the unanticipated absence of the garrulous WhiteDeer.

As usual, a very fine conversation and 2nd F at Coffeeteria.

The people walking in darkness have seen a great light; on those living in the land of deep darkness a light has dawned.

Isaiah 9:2 (NKJV)

Five men gathered in the Gloom for a 0645 PreGame under Cecil that illuminated an otherwise overcast morning. Having added the Sword of God’s Word to our spiritual armor, the Pax re-grouped in the Pouncey Tract parking lot eager to boost their physical condition, loosely (very, and unordered) as follows:

Thang:

X25 SSHs
X10 Eight-County Body Builders Pan Pax
X25 DQs
X25 APDs

Dips and KB Pullovers Tabata-style
Pressups and KB Halos Tabata-style
Merkins/CDDs and KB Standing Rows Tabata-style
X25 CDDs

Sideline to Sideline Kettlebell medley:

– KB carries (single, double, and triple), including suitcase, rack, waiter, and 360s
– Karaokes, shuffles, backwards, high skips, bounds, lunges, crab walks, bear crawls, combat crawls, sprints, etc., with mid-route flavorings of merkins, burpees, forward rolls, etc.
– Planks

COT:

Counterama and Namerama

Announcements – 3rd F Armor of God PreGame next week — Power of Prayer (part 8 of 8) — Attila double-dipper Q for 0645 PreGame and 0700 GridIron.

Thanksgiving spoken and gratitude expressed; concerns shared.

Closing prayer by YHC – X365 Thanksgiving, travel blessings, medical procedures, and Matt’s family

Moleskin:

Some GridIroners were traveling and a couple more regulars are on injured reserved. All were missed.

Virgin posting of Cecil’s son-in-law visiting for Thanksgiving. No surprise that the former college varsity tennis player and soccer player – 26 years the junior of the youngest posting Pax – smoothly executed this morning’s offerings. The material for the naming was ever so rich, but alas the Pax settled on one of many fitting nom de guerres. A warm welcome to DarkHorse – we look forward to your next visit north.

Cecil’s suggestion of adding forward rolls to the Sideline to Sideline KB Medley was not appreciated, at least not by YHC who now counts vertigo among his burgeoning maladies. ChumBucket’s inclusion of Burpees in same appears to have achieved more widespread grievance. Credit to Johnsonville for not seeking refuge in GridIron’s 5-Star facilities and, instead, pushing the pace.

In sum, a good morning begun with solid 3rd F (query: how does God’s Word shape you and how are you edified by it?) and capped with a fine 2nd F Coffeeteria.

For the word of God is living and powerful, and sharper than any two-edged sword, piercing even to the division of soul and spirit, and of joints and marrow, and is a discerner of the thoughts and intents of the heart.

Hebrews 4:12 (NKJV)

A tenacious ten took to Gridiron, including 4 2.0s.  With an age gap from youngest to oldest of 50 years a diverse PAX moseyed forward with:

COP –  SSH, Don Qs, Freddy Ms, Merkins, Hillbillies.  Mosey to front of school.  Balls 2 the Wall for 30 seconds.

Partner up- 1 partner runs loop while other does exercises:  Situps, Merkins, Squats.

Mosey to covered drop off zone-  Totem pole run.  PAX holds feet 6 inches while end person does 5 Leg tosses.  2 rounds through all.

Mosey to baseball field, plank up in line for human hurdles across width of outflied. Then head to home plate for Left, Right, center.   Stay with partner.  1 does AMRAP exercises while other runs to right field fence & back.  Switch when runner gets back.  Rounds were:  Merkins, Donkey kicks, Peoples chair, and LBCs.

Mosey back to drop off zone for quick Bermuda triangle:  Bear crawl 1 length, then crab walk, finish up with broad jumps.  Back to football field for 10,20,30.  Start on goal line, run to 10 yr line do 10 of exercise, then run back and to the 20, do 20 of exercise,  Same to the 30.  Rounds were:  LBCs, Jump squats, and Merkins.

Back to flag, Earthworm took us out.

NMS – YHC really enjoyed seeing 3 new 2.0s out at Gridiron.  Emmylou Hoo was slow to warm up as it must be intimidating to be a 6 yr old girl out in the cold with a bunch of boys.  Once she got going though she put in a ton of work and gave Nightcrawler a heck of a time keeping up with her .  Joey Chesnut and Pit Stop being 8 were both game for anything YHC threw at them.

There was some mumblechatter from the Respect crowd about the difficulty of this 2.0 friendly beatdown.  YHC’s only goal from this 2.0 Q was to avoid any awkward discussions about exercises with Ms later so stay clear of APDs, Pickle Pounders, Monkey humpers, etc.  Merkins were on the menu since the November challenge and also the reference is obscure enough to stay safely hidden from impressionable minds.

White Deer persisted with his normal instigating but with the 2.0s.  Lots of laughs.  The PAX all did a great job of encouraging the kids.

Cecil did a great job with the pre-game.  My 2.0s dug the armor references, that is bible study that can keep them interested.

Both Pit Stop and T-Swifty talked about the beatdown the rest of the day at YHC’s house.  YHC’s boys are already EH’ing their sisters to come and give it a try.  YHC greatly enjoyed leading this beatdown although T-Swifty immediately remarked his first post with Wedding Singer was much harder.  With a 7:00 start time at Gridiron and consistent 2.0s like Jolly Rancher YHC would love to see this 2.0 friendly become monthly event.

Bring your kids along to Gridiron this Saturday for 2.0 friendly beatdown. Milk and Cookies may be provided after.

Four of the faithful met at #GridIron at 0645 on Saturday morning. Earthworm led a 15 minute “pregame”, discussing the shield of faith referenced in Ephesians 6:16. Johnonville then planted a VSF and took the Q. This is how it went down, more or less:

Warmup COP near VSF with ssh, don quiote, imperial walkers, hillbillies, and merkins.

Mosey to pillars. COP with standing mountain climbers and mountain climbers.

Mosey to rusty cage.

10x pullups OYO
20x merkins in COP
30x squats in COP
rinse and repeat

Mosey to foul line by outfield wall. Bear crawl as far as possible.
Mosey back to rusty cage.

10x pullups OYO
20x merkins in COP
30x squats in COP
rinse and repeat

Mosey to foul line by outfield wall. Crawl bear as far as possible.
Mosey back to rusty cage.

10x pullups OYO
20x merkins in COP
30x squats in COP
rinse and repeat

Mosey to foul line by outfield wall. Crab walk as far as possible.
Mosey to wall by school’s back courtyard.

20x donkey kicks
20x wall planks
10x balls to the wall.

Mary and ring of fire.

COT with Earthworm taking us out.
Announcements + coffeeteria (covering 2nd F).

Moleskin — Th foundation of this workout was inspired by the crossfit “Murph”, but we substituted some of the grind for some different flavors of grind — namely, crawls and walls.

As always, Earthworm did a fabulous job leading our 3rd F “pregame”. There are 3 more “pregames” coming up in that series. They are:

Nov. 19 — Helmet of Salvation
Nov. 26 — Sward of the Word of God
Dec. 3 — The Power of Prayer

I believe that Cecil will be leading the first two of those and Attila the last. All are welcome.

Nightcrawler did not seem thrilled about all of the merkins, but he excelled at that donkey kicks, getting at least 10″ higher than everyone else.

Great job men! Jville

It was a chilly but awesome morning at Gridiron. It was a foundational day, just getting back to basics. We continue to build our minds, bodies and spirits. The PAX started with a look at 1 Corinthians 3:11 and building of a firm foundation in a faithful and perfect God. After studying about the “Footwear of Gospel Readiness,” we were off to build upon our foundation of physical strength.

The Thang:
25 SSH IC
25 DQ IC
25 Helicopters IC
20 Freddy Mercuries IC
10 Merkins IC
30 second Hollow Hold
25 Crab Cakes IC

Mosey to the grassy knoll for 10 minutes of Burpees

Mosey to the nearest pavilion for 20/20’s
20 Dips OYO
20 Right Leg Step-Ups OYO
20 Dips OYO
20 Left Leg Step-Ups OYO

Mosey to the playground:
10 Pull-ups
15 Monkey Humpers
10 Pull-ups

Mosey to another pavilion for more 20/20’s
20 Dips OYO
20 Right Leg Step-Ups OYO
20 Dips OYO
20 Left Leg Step-Ups OYO
25 PLTs (rinse and repeat for a total of 50)

Mosey to the football field:

100 yard Merkin Challenge friendly Beast with Merkins, Squats, Merkins, Monkey Humpers, LBCs and Merkins

Triple Check: Wall Sit at press box, APDs, Kareoke across football field and back

COT: Counterama and Namerama; Earthworm took us out with a great closing prayer of thankfulness.

For the record, this QIC rules that the burpees do count in the Merkin Challenge. The Gridiron contingency easily approached 200 this morning. Strong showing by the PAX, especially Chum Bucket. He had the best form throughout the day, and led the charge on many exercises. YHC was grateful for that since I was battling a cold and sleep deprivation.

We continue to hear mumble chatter from White Deer. His loudest (and signature) protest did not come from his mouth as we warmed up with Freddy Mercuries. If you know White Deer, you know what body part did his “talking.” White Deer’s greatest contribution to the workout continues to be his ongoing headlock of Emu. It is great to see Emu becoming a Gridiron regular. He is pushing himself and growing stronger. He is a valued member of the PAX.

Thanks to Earthworm for his continued fingerprints on our study of the “Armor of God” pre-game. Despite being on the DL, I am thankful to see him on Saturday mornings. F3 is about more than fitness, and his leadership and participation in all facets of the PAX experience sets a great example for all of us.

What should our foundation be?
1 Corinthians 3:11
11 For no one can lay a foundation other than that which is laid, which is Jesus Christ.

Attila

 

5 – 55 Plus year old men and 3 others  gathered at the Gridiron for 60 minutes of pleasure.

The Thang:

25 Side Straddle Hop
25 Don Quixottes
25 Seal Jacks
Arm circles small, large, forward, backwards

Mosey over to swing set area for
1,2,3,4,5 and then 10 pull ups on monkey bars

Mosey to the parking lot for a “Fire drill”
Johnsonville didn’t like the idea of tarmac under
his feet so we did a little mosey to the greener side.
Circle up, chop feet, Pax calls “fire”,  all PAX drop
and roll- roll right Merkin, back left Merkin,
back on your feet- Go around the circle so
everyone gets a chance to call Fire…
Thanks Rosie for the “Fire Drill” back blast idea.

The fire drill was quickly extinguished by a few merkins and
curb crawls to the right and then back left.
We lunged over to the Pavilion area for (2) sets of 25-dips.

Since football was in the air and Tuckahoe Tomahawks were
playing away we took advantage of the field.
5 squats end zone “run”
10 squats 25yard marker “run”
15 squats 50 yard marker “run”
20 squats opposite 25 yard marker “run”
25 squats opposite end zone
Repeat for Alabama prom dates, Merkins, Flutter kick
Finished  up with Bear Crawl at end zone 10 yards, Lunge 10 yards… bear crawls , lunge until
reaching the opposite end zone.

Mosey over to school bus pick up loop for Pole Smoker conveyor belt relay.
Grab a pole, start the smoker, front of the line bear crawls to rear and yells go for
the next bear crawler to begin. Rinse and repeat with a run instead of a Bear Crawl.

Mosey over to school entrance for Modified Triple Check: wall sits, donkey kicks and run (5) burpee run
Rinse and repeat.

Counterama and Namearama

Ceil took us out with a closing pray

Moleskin

Our newest EMU was back for more. He did a great job working through a few shoulder issues and finished up strong. Johnsonville had to leave early, not sure if any of the mumble chatter was a valid reason for leaving.  Attila likes start mumble chatter especially with Johnsonville directing the subject line over to White Deer even if White Deer can’t hear the mumble chatter. Pigskin up from Charlotte NC, at 63 this guy is a beast. Night Crawler said his Saturday morning lights were out after the run on the football field.  For some reason the PAX thinks White Deer likes Merkins … sounds like mumble chatter

 

8 Strong men + 1 FNG showed up to celebrate a beautiful Saturday morning and Lab Rat’s 1 year anniversary the only way either should be celebrated….with a beat down.  It went down a little something like this:

COP

• SSH
• Seal Jacks
• Merkins
• Arm Circles
• LBC’s

THANG

• 4 corners:  partner up in back corner of endzone, X25 Partner Leg Tosses each, then lunge down sideline to far corner of opposite endzone.  X25 PLT’s each, karaoke across back of endzone.  Rinse and repeat back to starting point, plank up for the six.
• X10 squat jump burpees OYO, X20 dying cockroaches IC
• Lindsays 1:  Starting at corner of endzone, perform 30 merkins &10 LBC’s, sprint to next corner.  25 merkins, 15 LBC’s.  Progress back to starting point adding and taking away 5 exercises until reaching starting point and 10 merkins/30 LBC’s.  Al Gore for the six.
• Mosey to pillars-
  • people’s chair, switching between high version and low version….low version shoot for thighs parallel to ground.
  • slalom pillars to back of school.
• Rusty Cage:  Pullups starting at 5 and decending to 1, partner up for assistance.
• Lindsays 2:  Between the foul poles on the baseball field, carolina dry docks and Imperial walkers (2-count).
• Mary:  American Hammers, Freddie Mercuries

NMS

First off, my apologies to those that showed up for this workout and did not have this BB  posted on a timely fashion….no excuses there.

Now for the rest of it….so the soon to be Lab Rat posted on a crisp October day last year upon hearing this group that Circle K (friend from before F3) had been working out with.  YHC could not contain himself, as he had been struggling with motivation lately, and could not get anybody to get up and do P90X with him in the gym.  Although YHC was what I thought of as running shape at the time, Earthworm did his magic, and the hour took a big toll.  I remember turning to Doner Kebab (my partner for the morning) and saying “really, more partner leg throws?  Is this how it always is?”  DK responded with:  “yeah, that’s kind of our thing”.

Well, fast forward 1 year to Saturday.  This workout was an homage to that PLT-o-rama, but with a little Lab Rat flare, half the number of PLT’s, and a little more variety.  As YHC told Earthworm, he had to resist the urge to show up and say “we are running a 10K this morning” (as Earthworm notoriously hates running).  All in good fun of course.

YHC partnered up with White Deer for the PLT’s this morning, and that man is a machine!  Well, he has machine knees, but the heart of a champ.  Good to getting to know you a bit, White Deer!

Atilla attacked the pullups with fervor, getting a little help when needed but made a point to do those last couple solo giving it all he had.  FEBA!

Poor Chum showed up just in time to go from a Swirly beatdown straight into pullup station.  Not one to complain, he banged them out like a pro.

Johnsonville, Nightcrawler and Emu quietly went about the business of getting things done.  Well done, gentlemen!

HoneyDo always has great banter, and does an excellent job keeping an eye out for the six, and any potential issues that the Q might miss.  Thanks for your presence, brother.

Earthworm is mostly sidelined with an injury ATM, but that doesnt stop him from showing up and doing what he can.  Most people would just stay in the fartsack, but he isnt most people.

Not to get too sappy, but I would be remiss not to take a moment to thank everyone that makes F3 a thing, posts to my Q’s, makes fun of me, runs with me even when I dont wear a shirt, and generally listens to my nonsense.  I would especially like to express my gratefulness to anybody that has Q’d a workout in which I have posted, as you are the people that kicked my ass all the way to here.  Thanks a bunch, men.

 

Lab Rat out.

15 strong men & boys gathered on a glorious morning for a beat down that went something like this:

THANG

COP: SSH x 25, Merkins x 10, LBC x 20, Crab Cakes x 20, Arm Circles x 15 each side, Warrior 20 seconds twice each side

Mosey to never ending bus loop

Pole Smoker Relay – grab a pole, hold six inches, guy on end performs 4 pole smokers, runs to end of line and grab next open pole

Slalom through remaining poles to end.

Blimp: 4 sets of 5 burpee broad jumps, 10 lunge strides, 15 bear crawl strides, 20 duck walk strides

Find a Restrictor Plate for Monkey Humper Escaltor: run w/ restrictor plate length of median, perform 5 monkey humpers, run back, 10 monkey humpers, repeat, increasing by 5 up to 20, then back down to 5
Restrictor Plates consisted of 2.0’s, backwards runs, bunny hops, karaoke, side shuffle

Plank-a-thon: Plank until failure – regular plank, keep both hands and bum down.

Mosey to back entrance, grab some wall for Wall Work:
Wall Planks for 60 seconds, Wall Planks for 30 seconds, Donkey Kicks x 15, Wall Walkers x 3

Circle up for some Mary: Capital Letters, Sky Thrusts (AKA ABPs), Freddy Mercuries, X’s & O’s

Mosey back to flag for 8 count Body Builder Burpees

COT: Atilla took us out.

Naked Moleskin:

YHC really enjoyed the 2.0 participation. Welcome to Master Builder & Veep who both showed extremely strong resolve to make it through the entire workout. Marv & Veep dominated the Restrictor Plate Escalator…and Veep still had energy to Wall Walk as well as anyone else. Strong work!

Cliffhanger is strong…and may be as fast as his father. Respect.

The Chicken Whisperer named his first member of the Richmond PAX (Master Builder). The success was welcomed after failing to name Minnie Mouse “Wonton” instead.

Dreamliner dominated the Plank challenge…and would probably still be planking if YHC hadn’t moved on to the next exercise

White Deer is rubbish at performing Crab Crakes…probably the worst in the RVA Pax. Check it out next time you can. Hilarious. Johnsonville, on the other hand, can rotate in a circle while Crab Caking. Respect.

Announcements
– 2nd F only this Wednesday for HDHH. 5:00’ish @ Hardywood (the brewery not at Hardywood’s house).
– Hampton Roads/VA Beach launch in Nov & Dec – see Johnsonville & Dreamliner for more info – Participation encouraged