F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: GridIron

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:…

Ten Gridiron regulars, a well rested EF Hutton, and an FNG (thanks to Johnsonville) arrived on a beautiful Saturday morning to welcome me back to Gridiron and then to be surprised I was the Q. We hit the football field to warm up and started with some SSH and then hit the soft wet ground to do some Suzanne Somers, Freddie Mercuries and Flutter Kicks. Maybe we did more, I can’t remember. Then in memory of Jimmy Buffet we did a “Cheeseburger in Paradise” (Quarter Pounder). To be clear, a Quarter Pounder was my plan before Hutton informed me that…

A steamy Saturday for 6 noble warriors. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDead man hangSuzanne SomersMerkins LBC Mosey to the turf field for a 4 corners (10, 15, 20, 25 reps at each corner)70 HRM70 WWII sit-ups70 monkey humpers70 crab cakes70 Chuck Norris push-ups 70 side crunches, each side Mosey to the pull-up bars for 10 pull-ups and 20 PLTs, 3x Mosey to the playground for a 3x checkRunFM Squats COT with YHC taking us out Great work by the PAX today in steamy conditions. Good to have Geico and his positive, encouraging energy with us. Convergence next…

I was getting ready to introduce disc golf to the fine far West folks. I went to Costco and retrieved 3 boxes and had them set up for a mini course (hit the box would have been my backblast title). To my astonishment, I found 5 real disc golf baskets set up at the back of Short Pump Middle. Did they set them up for us? Well no boxes necessary. Although not everyone was on time, we had 10 PAX ready to go. COP: DQs, DMH, Merkins, MCs, LBCs and ACs. Is that Lighthouse and Homer? Mosey to hole 1.…

Light crowd on an incredible Saturday morning. For those warriors in attendance, greatness was achieved. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDead man hangMerkins LBC One man DORA divided reps into 5 segments for each exercise100 HRM200 squats 300 LBC Arch loader – alternate bear crawl, crab walk, duck walk, bunny hop and cheetah sprint ½ across field, followed by mosey to other end for 20 WWII sit-ups and 20 APD and Bernie back to other side Mosey back to parking lot for 3x checkRunFM Step-ups on bleachers Finale – 25 derkins, minute wall sit, 25 derkins COT with…

1 2 3 4 5 45