Tag: GridIron

Six men joined the snow day Q at Grid Iron. After a brief warm up (including snow angels) we hit the following cardio themed workout:

New to the Exicon “Sled Dog”. Partner up. 1 Burpee each and begin… 1st partner sits in the sled and the other pushes you across the Grid Iron, Burpee, switch and the other partner pushes you back across the Grid Iron, Burpee, repeat. 6 rounds (3 mushes each)

Beast: Every member of the Q got to choose (Merkins, Heals to Heaven, Squats, Don Quixote, WWIIs, and Hand Release Merkins)

Hit the hill for Snow 7’s of Carolina Dry Docks and WWII’s, with carrying the sled up the hill and attempting to sled down the hill to give your partner the sled. Back for 2 Rounds of Sled Dog (again), and a Lindsay with Step Ups and Dips,

Finished with stretching that somehow included more Merkins and American Hammers.

11 joined to ring in the New Year at GridIron, and the Q made it a Notre Dame victory theme. Lots of 23 and 10 sets. After official warm up…we continued to warm up with 10 Burpees.

Arms: Playground for 23 Jerkins, 10 Dips. 23 Dips and 10 Jerkins.

Legs: Picnic benches for 23 Step Ups and 10 Squats, then 23 Squats and 10 Step Ups

Cardio: Representing the 4 Quarters of the Notre Dame Win…jog 23 yards and do 10 exercises, for the length of the 100 yard field, and then back. Quarter 1: 10 Merkins (4x) followed by 10 Burpees (4x). Quarter 2: 10 Chuck Norris (4x) followed by 10 Carolina Dry Docks (4x). Quarter 3: 99 yard run representing the kick off return for a TD, followed by 10 Merkins (4x). Quarter 4: 10 Burpees (4x), followed by 10 Squats (4x).

Abs: 23 Crunch Frogs, 10 Heals to Heaven, 23 WWIIs, 10 WWIs, 23 LBCs, 10 Pickle Pounders, 23 two-count American Hammers….and 10 Burpees (even then though they weren’t Abs)

Arms: 23 Dips and 10 Pull-ups, then repeat. Finish where we started with the Playground for 23 Jerkins, 10 Dips. 23 Dips and 10 Jerkins.

For those doing the MABA…we checked the box and completed a total of 100 Burpees.

Eight of us posted for the rainy, final GridIron of 2024. Johnsonville and Chum Bucket share the Q. Gather in the Pouncey Tract Park lot and mosey to covered court #2 at new pickleball complex for the startup Circle of Pain led by Chum, including SSHs x 20, IWs x 15, Ukrainian Soldiers x 15, Dead Man Hangs for flexibility, DQs x 10, Merkins x 10, Suzanne Somers x 10 (each side), Freddie Mercuries x 25, APDs x 25, and Big Arm Circles x 10 (forward and reverse).

Tag J’ville. Merkin Ladder starting at 11 with Arc Loader movement. Bear Crawl across the covered pickleball court and finish 11 Merkins. Crab Walk back for 10. And so on, with varied crawls and walks working down to one merkin rep.

Tag Chum. Shift to covered court #1 for cumulative Mary four corners, starting with Reverse Crunches x 20, and adding Rosalitas x 30, Box Cutters x 40, and LBCs x 50.

J’ville again. Move from shelter in the direction of the fresh adjacent parking lot, stopping a few times for Curb Crawls and a round of Rocky Balboas. Line up at the end of the parking lot for a Lindsay starting with 30 Squats. Mosey a curb near the other end of the parking lot for 10 Ball Dippers. Continue, as usual, dropping five reps from the first exercise and adding five to the second for a rep total of 40. Replace Squats with Monkey Humpers for the final few rounds.

Chum again. Mosey to the Pull Up Bars. Divide into groups of four. Take turns with one guy from each group holding a Flexed Arm Hang for 10 seconds while remaining group members hold Plank on the perimeter. Rotate through several times.

J’ville. Mosey to the nearby picnic shelter. One guy completes 10 Abyss Merkins while the other PAX members complete Step Ups. Go around once.

Mosey back to the start. Al Gore with Overhead Presses in cadence until time called.

COT. Chum took us out. Welcome Backhand – visiting his hometown of RVA from F3 in St. Charles, Missouri.

It was cold rainy day in March and Johnsonville had the Q. Gomer made some early comment about not using any cover and Johnsonville complied. There was running and exercising around the pickleball courts and lots of work in puddles. This Q became legendary because Pigskin quit early thinking he was going to die if he continued. They were so cold that Johnsonville forgot to post the backblast. “Stupid” is what is referenced when looking back on this Q. Remember, as Mr. Garrison said, “there are no stupid answers, just stupid people”.

We had 11 at Grid Iron this morning to enjoy the 12 Days of Christmas along with a Notre Dame victory.

Warm up led to a nice mosey to the soccer field for:

Leg Grinder: 3 rounds of Squats, Lunges and 50 yards of Running

12 Days of Christmas (ab heavy, of course): 12 American Hammers, 11 Pickle Pounders, 10 Heals to Heaven, 9 APDs, 8 Hello Dollies, 7 Flutter Kicks, 6 Side Crunches, 5 Burpees, 4 Crunch Frogs, 3 Reverse Crunches, 2 WWII’s, and 1 Freddy Mercury!

Chest/Shoulders: 5 10 count Merkins, 12 rounds of Jack Web (1 Carolina to 4 Air Presses)…Why 10 instead of 12…because Lighthouse reminded us it was the 12 days of Christmas theme

Arms: 27 Pull-ups (ND victory score) and 27 Dips

Cardio: Lindsey (30-10) with Bench Kicks and Step Ups

Finished up with some stretching and went to Starbucks for the 3rd F

Warm up- Mosey to an undiscovered country behind the pickleball courts, SSH, DQX, Arm circles F/B, Phelps, LBCs, APDs, Merkins

Workout

Mosey to field with the background music of “Check your Head” by the Beastie boys. Sprint 10 jog 90 90 lbcs  Sprint 20 jog 80 80 penguins Sprint 30 jog 70  70 American hammers Sprint 40 jog 60 60 Freddy mercury Sprint 50 jog 50 50 plank shoulder taps Sprint 60 jog 40 40 calf raises Sprint 70 jog 30 30 crab cakes Sprint 80 jog 20 20 monkey himpersSprint 90 jog 10 10 merkins Sprint 100

Slow mosey 100 then mosey to new PBCourts, line up on fence and excercise to the net: lunge, Bear crawl with 10 merkins at each line, backward lunge. 25 dbl ct step ups on benches. mosey to center court to watch 7 am championships while doing dips and working our necks as we watched future pickleball world champions play and cheered for them. I like to make Attila feel “awkward”.

Mosey to parking lot, ring of fire with pushups and then abs.

COT, prayer, off to Starbucks

A frigid day matched the Q’s frigid heart.  The grinch came early and here is how it went down:

• COP
  • Parking lot tracers
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • LBC
  • APD
• Mosey to the turf field for a one-man Dora – each man does all the reps divided into 5 sets with a run in-between
  • 100 HRM
  • 200 Monkey humpers
  • 300 crunches
• Mosey to the new pickle ball court parking lot for a 3x check
  • Run
  • Dips
  • FM
• Mosey back to the parking lot and the auxiliary building for a Pigskin cycle – 2 sets
  • Wall sit exercise – 15 reps
  • PLT – 20 reps
  • Mike Tysons 10 reps
• Circle up for some Mary
  • Side crunches – each side
  • Reverse crunches
• COT with YHC taking us out

The grinch came early.  No sharing of reps with a traditional Dora.  Sharing is not caring. Plenty of grumbling.  Very little holiday joy in the cold.  Embrace this suck!

Welcome back Garbage Plate, and good to see Gypsy and get a health update.  Prayers remain up for Fireman Ed, Fudd and Roger Roger.

Lunch this Wednesday at Firehouse Subs in Innsbrook.

God is good all of the time!

Attila

The frozen tundra on the Gridiron was about 25 degrees. A great group showed up 2 days after Thanksgiving. Tater’s still got his mustache, for another week. Senor Frog is back from 4 weeks in Argentina, Uruguay and Chile.

The game plan was to do 72 burpees in groups of 9 or 6. Success!

Warmup in the parking lot

• 20 SSHs in cadence
• 20 Crunchy Frogs in cadence
• 10 Don Quixotes in cadence
• 9 Burpees OYO

Mosey to the Gridiron:

• 20 IWs in cadence
• 20 Hammers in cadence
• 20 Lunges in cadence
• 9 Burpees OYO (Total 18 Burpees)

Mosey to Parking Lot on other side of Gridiron

• 20 Copperhead Squats in cadence
• 20 Suzanne Summers in cadence (10 each side)
• 20 Ukrainian Soldiers in cadence
• 9 Burpees OYO (Total 27 Burpees)
• Stretch

Mosey to Wall in front of SPMS

• People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 6 Burpees OYO
• People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 6 Burpees OYO
• People’s Chair 15 Milkers, 10 BTTW Toe Taps, 6 Burpees OYO: (Total 45 Burpees)
• Stretch

Mosey to middle of Covered Walkway Triple Check

• Partner 1: Timer runs down the covered walkway, turns right to run down the sidewalk by the back of the school to the gate, does 6 Burpees and then runs down the other sidewalk back to the covered sidewalk and turns right to run to the ‘entrance’ to the covered walkway.
• Partner 2: Shoulder Taps
• Partner 3: Pole Smokers
• After three times stretch (Total 63 Burpees)

Mosey back to the benches beside the Gridiron. (3X)

• 10 Dips in cadence
• 10 Bulgarian Split Squats right leg in cadence
• 10 Derkins in cadence
• 10 Bulgarian Split Squats left leg in cadence
• Stretch

Mosey to the parking lot for Triple Check: Timer runs around lot

• Dirty Hookups
• Crotch Grabbers

Mary

• 20 Flutters in cadence
• 9 Burpees OYO (Total 72 Burpees)
• Brazilian Mind-Benders

Announcements

Friends of Barnabas: Gomer and I are going to Honduras next year. If you would like to contribute, 3rd F on Slack.

Likewise for Tater. He’s raising funds. https://m4krichmond.org/donate-to-a-grower/grattansmith

Circle of Trust

Thanksgiving services were routine in what became the Commonwealth of Virginia as early as 1607; the first permanent settlement of Jamestown, Virginia, held a thanksgiving in 1610. On December 4, 1619, 38 English settlers celebrated a thanksgiving immediately upon landing at Berkeley Hundred, Charles City. (One of Tater’s ancestors landed in 1619 with the group.)

George Washington designated November 26, 1789, as “a day of public thanksgiving and prayer to be observed by acknowledging with grateful hearts the many signal favors of Almighty God, especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness”.

• The above was copied from a couple of Google searches.

No one signed up and so we did a ‘Hot Tater’. Everything described below is more or less correct.

Lighthouse with the warmup: all in cadence

• 20 SSHs
• 10 IWs
• 10 Hillbillies
• 10 Man-maker Merkins (8 count)

Next, Burpee-Parking spots; 2X

• 1 Burpee per Parking place
• 20 WWIIs at the end

Roger-Roger took over and we moseyed to the ‘bus loop’ in front of the school for a triple check

• Partner 1 does a burpee w/o the merkin but with a curb hop
• Partner 2 does Merkins
• Partner 3 runs the Bus Loop

Atilla took over and we went to the soccer field in front of the school for

• Jack Webb to 10: 1-4, Merkin-air-press

Johnsonville took over and we did 11s the width of the Soccer Field

• Copperhead Squats
• Jump Squats

Pigskin took over:

• Stretches

we went to the wall in front of the school for

• 15 People’s chair air press in cadence
• 10 BTTW Hip slaps in cadence
• 15 Donkey Kix OYO
• 15 People’s chair Milkers in cadence
• 10 BTTW Australian Mountain Climbers in cadence
• 15 Donkey Kix OYO
• 15 People’s chair Lalannes in cadence
• 10 BTTW Toe Taps in cadence
• 15 Donkey Kix OYO

Mosey to the parking lot for a few stretches

Announcements

Chili Cookoff

Convergence Thursday at 7:00 PM at Mary Mumford

Prayers for Mollie (Roger Roger’s wife), Mary (Fudd’s sister), Fireman Ed, Gypsy, Sherry (Piglet’s aunt), Piglet and Johanna (baby due in April!)

Pigskin with the COT

When I used to work for a living, one of the things I did was work at a nuclear station. Nuclear stations are very complicated and there is always a concern about Human Performance. (I was the Business Manager so fortunately, I was not responsible for running or maintaining the plant.) One of the programs that was implemented was STAR, which stands for

• Stop; Before you begin a task.
• Think; About what the steps to your task is. Typically, you have a set of procedures you need to follow.
• Act; Do the task.
• Review; what you just did to make sure you did it right. You might want to think about what improvements you might do next time.

This same process can be used outside of work. For example, if you find yourself in a debate, Stop. Don’t feel like you have to respond immediately. Think. About what you’re going to say. Act. Say your piece. Review. Reflect upon how your words were received.

11 PAX showed up to play parts in the greatest movie filming of all time, or at least the best one filled at Short Pump middle school, at 7 in the morning.

COP: DQs (with an abundance of mumble chatter), helicopters, HRMs, Freddie Mercuries (in honor of Tater Mercury who is growing a mustache for a good cause), LBCs and arm circles. Mosey to track.

4 corners on track 1/4 of the track, 10 merkins, 1/4 track, 20 merkins, 1/4 track 30 merkins and 1/4 track 40 merkins. 100 merkins – not shabby at all my friends. Mosey to nearby soccer field which looked like a swamp so audible to nearby asphalt.

Bear crawl as far as you can or to the stop sign. When you can bear crawl no further, lunge.

Lindseys: Lindsey 1: Carolina Dry docks and monkey humpers. Lindsey 2: plank jacks and squats, Lindsey 3: APDs and pickle pounders. Mosey to front of school.

Triple check with wall sits, dips and run around the road in front of the school. Mosey to bus loop.

Burpee for each two posts. ~15 burpees total, Burpee per two post on way back. Mosey to home base.

Ab mary with each PAX calling out an ab exercise for all PAX. Finished with a stretch.

Prayers for Fudd’s sister Mary (and Fudd/family too), Fireman Ed and Roger Roger (wife). A lot of this workout was being filmed with Attila and Mariner for PE class. I bet the film will be rousing and entertaining for all. And the Emmy goes to…..

Have a great rest of your weekend.

Fireman Ed