AO: The Grindstone

When: 03/16/2020

QIC: Milli Vanilli

PAX (4): Cookie, Sculley, Spit Valve


Yours truly picked up the Q yesterday afternoon and pulled together a medley of exercises themed to Rush’s Red Berchetta.  I may not be the biggest Rush fan, but a workout tailored around the football field at the Grindstone is always a win-win.


Mosey around the baseball fields and then to our warm-o-rama:

  • SSH x 11
  • Windmill x 10
  • Weedpicker x 10

A quick DB shuffle in the parking lot and let’s head on over to the football field.

The Thang:

The plan today was to have rock out to Red Berchetta, and because there were 4 of us, plenty of safe spacing for all on the football field:

  • 100 Yard Dash – 100 SSH
  • 75 Yard Dash – 75 Mountain Climbers (Alpha count)
  • 50 Yard Cash – 50 LBC’s
  • 25 Yard Dash – 25 Merkins
  • 10 Yard Dash – 10 Burpees

A quick 10 count and let’s repeat in oppose order.

  • 10 Yard Dash – 10 Burpees
  • 25 Yard Dash – 25 Merkins
  • 50 Yard Cash – 50 LBC’s
  • 75 Yard Dash – 75 Mountain Climbers (Alpha count)
  • 100 Yard Dash – 100 SSH

Add another 10 count for good measure and mosey over to grab a coupon for the Gorilla Complex

  • 8 Curls
  • 8 High pulls
  • 8 Overhead press
  • 8 Skull crushers
  • 8 Merkins

Repeat 8X

Five minutes to go so Cookie kicked us off with a round of Lt. Dan’s….1:4 ratio of squats to lunches

That lasted all of four minutes (7 squats : 28 lunges)

60 seconds to go…..60 seconds of calf raises.  Do them now or do them in the shower!


Thoughts, prayers for those affected by the COVID-19 in any and every way.  Economically speaking, most of us have lived through worse (e.g financial crisis)…..we’re a resilient species and we’ll get through this and every new challenge that we face.  Thoughts with those unable to make the BD’s due to injury, sick kids, M’s, or PAX themselves…hope to see you all soon.

Praise to Meals by Grace and the men of F3 donating more than their time to support those families in need.

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