The ultimate prime number PAX assembled on a wet and warm winter morning (always a savory combo) at the Gridiron. Here is how it went down. Mosey to the turf field for COPSSHIWDQHelicoptersArm circlesJazzercizeSuzanne SomersMerkins LBC Four corners with 5 rounds (10, 15, 20, 25 reps at each corner)HRMWWII sit-upsSquats2x crab cakesSide crunches, each side 1 rep of each exercise at end to make 71 total 3 rounds of PLTs – 71 total Mosey to the pull-up bars for 5 rounds of:8 pull-ups 30 second pole sit Mosey to the parking lot for a 3x checkRunFM Shoulder taps COT with…

Seven steady pilgrims fought off the fart sack and looked to counter Thursday’s excess eating and drinking. Here is how it went down: COPSSHIWDQHelicoptersArm circlesJazzercizeSuzanne SomersMerkins LBC BeastHRMWWII Sit-upsCopperhead squatsSide crunches – each sideH2H Burpees 3x checkRunStep-ups FM 15×15 – go 15 yards as instructed and do 15 Chuck Norris push-upsBear crawlCrawl bearCrab walkDuck walkLunge walk Side lunge -walk (each side) 3 sets of 25 PLTs Mosey to the pull-up bars for 3 rounds of 8 pull-up and 20 APDs Mosey to the parking lot for DMH and COT with YHC taking us out Great work from the PAX today. …

The Q is coming off IR, so it was not much cardio…but a lot of abs and arms. (I know, you’re shocked) Mosey to Grid Iron for 4 rounds: 1st- 100 Merkins (10 every 10 yards), but take a break at the 50 for 100 Abs (4 sets of 25 WWI, WWII, Crunchy, and Flutters). 2nd- Turn around in end zone and march back to original goal line, with 10 Staggered Arm Merkins every 10 yards. Don’t worry, a break at mid field for another 100 Abs (4 sets of Knee Ups, Side Crunches each side, Heals to Heaven, Flutter…

Ten strong warriors and White Deer came to my 5th Q in a row this week. Pigskin and Lighthouse were at all five and one of them paid for it. The Pax requests to go straight to coffee started before 7 but the 11 endured the following first: Warmups of SSH, DQ, Cherry Pickers, Arm circles, LBCs, Candy Corns Dora to show off to the 2 playing pickleball: 100 merkins, 200 squats, 300 LBCs with partner running to the end of the courts and back Mosey to the lit soccer fields to then be chased down by a lady in…

On a nice warm late October morning, 8 of us got together near the beastly Pickelballers of Short Pump. In honor of Dean Smith, we went on a four corners themed workout. COP: DQs (without Attila), DMH, HRMs, MCs, FMs. mosey past football field to curbs. Curb crawls to 3 down to 1. Four Corners 1: 10 burpees, 20 WWIIs, 30 2 count Mountain climbers, 40 SSHs. Mosey to Bus loop. 20 pole smokers OYO Mosey to basketball court. Four Corners 2: 10 burpees, 20 V ups, 30 plank jacks – 2 count, 40 jump squats. Mosey to other side…

Somebody said the Q forgot to do burpees a few weeks ago, so today we made up for it. All 100 of them. Warm up, followed by 2 sets of 10 Jerkins, and 10 Burpees. Mosey to soccer field for a series of: Go 10 yards and 1 Burpee, go to 20 and do 3 Burpees, (1, 2, 3, 4, 5) until 5 at midfield. Then a break with (4) 25 count ab exercises (WWII, Heals, 2 Side Crunches, and Crunchy), followed by a ladder down of 5 Burpees, go 10 yards, (4, 3, 2, 1 for the 50 yards).…

We had two visitors (Swank, Dollywood) from Charles Town WV, not far from Harper’s Ferry, here for a wedding. Tater also talked a passerby into participating. (Sri from Capital 1.) Hope he shows up again! Disclaimer Warm up 20 SSHs 20 IWs 10 Don Quixotes 20 Ukrainian Soldiers Hamstring stretch Indigenous People’s Run: I brought a green dolly. The first 3 people in the line hold it over their heads. The next people, except for the last one, get 2 bricks each. We run to the middle of the covered walkway. The last person runs to the front and displaces…

Good day at Grid Iron. 3 did a pre-run, and 10 joined for a “28” workout (Q’s 28th Anniversary, so the number stuck in my head). Welcome to our F3 brother from Austin who was in town for the weekend, Breaststroke. Warm up and then a mosey to playground with 2 sets of 14 pull-ups on the swings (28 theme all day) Mosey to soccer field for a series of up and down the 100 yard field 3 times with a series of merkins every 25 yards and ab “breaks” at mid field. First lap: 2 sets of 14 merkins…

Small group of Gridiron PAX members could not make the convergence and kept the lights on at the AO for visitors. Here is how it went down in the rain: COPSSHUkrainian soldiersDQHelicoptersArm circles Squats Move to the pavilion to work through a variety of ground & pound exercises COT with YHC taking us out An injury/weather friendly Q to start off the weekend. God is good all of the time! Attila

Gypsy and Homer went for a run while the remaining four of us divided up the Q-ship. YHC lead the Warm-Up 20 SSH 20 IW 10 Don Quixote 20 Copperhead Squats Head for the Pull-up bars for 11s Pull-ups, run to the bridge, American Hammers We actually had a couple of other guys doing pull-ups. Not used to having competition for the pull-up bars Turned it over to Pinto. Over to the artificial turf on the soccer field. Sign posted said “No Dogs Allowed”. 11s from endline to the middle: Merkins and WWIIs 11s from middle to the endline:…