Author: ATTILA

  • A Deep Monday

    The DEEP gloom of a Monday greeted 8 noble warriors.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • 11s on the endless hill with Mike Tysons and WWI sit-ups
    • Mosey to the picnic tables behind the school for a Lindsay – dips and step-ups
    • Mosey to the playground for a 3x check
      • Run
      • Swing pumps
      • FM
    • Mosey back to the flag for COT with YHC taking us out

    Great to see a steady, consistent crowd developing for our newest AO.  Not a lot of running today but still good cardio. 

    Continued prayers for Fireman Ed and Fudd.

    God is good all of the time!

    Attila

  • Carpets & Drapes

    Nine noble warriors gathered on a cold and dewy morning at the Gridiron for a cumulative beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • Cumulative beast on the turf field
      • 216 HRM
      • 180 WWII sit-ups
      • 144 deep squats
      • 108 side crunches – each side
      • 72 2x crab cakes
      • 36 burpees
    • Mosey back to the parking lot for a 3x check
      • Run
      • APD
      • LBC
    • COT with YHC taking us out

    Great work from the PAX this morning.  Lots of mumble-chatter at the start, no so much at the end.  As opposed to grass clippings, the PAX collected rubber pellets on clothes, in hair and all around today.  No workout with White Deer is complete without a “carpet matching the drapes” comment.  Got that early.  Wondering if he is just wishing his did?

    Whitesnake’s band is playing down at the satellite Kindred Spirits by the Diamond tonight.  Be there, aloha. 

    Prayers for Fireman Ed and Fudd. 

    God is good all of the time!

    Attila

  • Ready, Set, Launch

    10 KB warriors took the F3 path less traveled at Circus Maximus today.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • HRM
      • LBC
    • KB Beast – different exercise and different means of traversing the length of the bus loop
      • Sit ‘n press and KB carry
      • High pulls and right-hand overhead carry
      • Curls and left-hand overhead carry
      • Tricpep press and death crawl
      • Shoulder press and weighted lunges
      • Sumo squats and around the world
    • Mary – 1 legged crunches, each side
    • COT with YHC taking us out

    Great work from the PAX today.  As always, this beat-down was deceptive, but real.  The PAX started with a lot of mumble-chatter, most notably White Deer.  As always, it came from both orifices.  At one point during COP, he released from fireworks, for which Pigskin dropped the one-liner to White Deer, the Q did not mean for you to go “ready, set, launch.”  Pretty sure Offshore’s post-workout coffee sent White Deer on a beeline to the porcelain thrown. 

    Continued prayers for Fudd’s sister, Mary.  In addition, “Dry October” has commenced.  Time to shake any bad habits and enter a month of “self-denial.”  Lunch next Tuesday at Firehouse Subs in Short Pump, and Whitesnake’s band is playing next Saturday. 

    God is good all of the time!

    Attila

  • Audible with the Rain Holding Off

    The weather held off and allowed the PAX to use the full AO, not just the covered bus loop.  With that, 9 noble warriors attacked the morning.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • Lindsay at the picnic tables – step-ups and dips
    • 3x check in the bus loop – run, pole smokers and wall sits with air presses
    • Bear crawl ½ way down the bus loop; flying nuns for the 2nd half
    • Mosey to the jerkin gym for 4x of 8 jerkins
    • Mosey to the HB Hill for hill runs (5x)
    • Mosey to the parking lot for some Mary
      • One-legged crunches – each side
      • FK
      • FM
    • COT with YHC taking us out

    Great numbers from the PAX on what was expected to be a miserable day.  The workout started with an abundance of mumble-chatter.  Allowed the PAX to check off the 2nd F.  Grateful that the rain held off for a “regular”/full AO workout.

    Prayers up for Fudd’s sister. 

    See you in the gloom!  God is good all of the time!

    Attila

  • Gomer is Just Too Sexy

    Seven noble warriors went Deep today for a pre-dawn beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Curb crawl at the bus loop with ascending to 6 merkins and back down
    • 25 pole smokers
    • Mosey to the picnic tables behind the school for a Lindsay with dips and monkey humpers
    • 25 PLTs
    • Mosey to the swing set for a 3x check
      • Run the loop
      • FM
      • Swing thrusters – knees to chest with feet on swing in plank
    • Mosey to the include for bernies up the slope with 4, then 8, then 12, then 16 then 20 HRM
    • Mosey back to the parking lot for some Mary
      • One-legged crunches – each side
      • APDs
    • COT with YHC taking us out

    Great work from the PAX today.  Extra credit for Splinter for the pre-run.  Gomer never fails to disappoint.  During the swing thrusts, we got a little Right Said Fred karaoke from the prince of sexiness himself.  Well played.

    Prayers up for Fudd’s sister. 

    God is good all of the time!

    Attila

  • KB AMRAP

    Eight noble KB warriors embraced the gloom of the Circus.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • KB AMRAP – – 5 exercises, 30 seconds for as many reps as possible followed by a rest of 20 seconds between exercises for the 1st cycle, 15 on the next, 10 on the 3rd and 5 on the final cycle
      • High pulls
      • Curls
      • Tricep press
      • Squats
      • Swings
    • Run the bus loop
    • 2nd KB AMRAP
      • Sit ‘n presses
      • Bench presses
      • Overhead pulls
      • Skull crushers
      • KB hammers
    • Mary
      • One-legged crunches – each side
      • H2H
      • FM
    • COT

    Great work by the PAX.  Plenty of mumble chatter, but no issues here.  Prayers up for Fudd’s sister and Fireman Ed’s father-in-law.  Cancer sucks!  All in all, great start to the day.  Offshore continues his tradition of brewing coffee during the workout for the PAX, which is next level. 

    Convergence and 10 year anniversary celebrations this weekend.  Check Slack.

    God is good all of the time!

    Attila

  • All the Crap I Hate

    A glorious Tuesday morning greeted noble warriors at the ultimate AO.  Here is how it went down:

    • Mosey to the pickle ball court area for COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Burpee march down the parking lot (one burpee per parking spot) with 20 side crunches (each side) and 20 APD chaser – rinse and repeat for 2 sets
    • Curb crawl – ascend to 6 merkins and descend back down
    • Mosey to the jerkin gym for 4 sets of 8 reps
    • Mosey to the football field for a mini-Michigan
      • 5 100-yard sprints
      • 4 80-yard sprints
      • 3 60-yard sprints
      • 2 40-yard sprints
      • 1 50-yard burner
    • Mosey to the school for alternating 1 minute wall sits and 1 minute elbow planks
    • COT with YHC taking us out

    Welcome to RVA F3 Waterboy!   Great work from the PAX today.  It was a Q of all of the things I hate – running and burpees.

    10 year anniversary celebration next weekend – check Slack for more details.  Today was the 3rd F lunch.  If you are just learning this, you missed the lunch.

    God is good all of the time!

    Attila

  • This PAX Needs Miracle Ear

    A glorious and dewy morning awaited a bakers dozen.  Here is how it went down:

    • Mosey to the pickle ball court area for COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • Mosey to the turf fields for a four corners – 10, 15, 20, 25 reps
      • 55 HRM
      • 55 WWII sit-ups
      • 55 monkey humpers
      • 55 2x crab cakes
      • 55 one-legged crunches, each side
    • 20 yard partner wheel barrow followed by 20 PLTs – rinse and repeat 3x
    • Mosey to the pull-up bars for 3x check
      • Run
      • Step-ups at the picnic table
      • Pull-ups
    • Mosey to the parking lot for a 60 second wall sit to wrap things up
    • COT with YHC taking us out

    YHC felt like messing with the pickle ball players today to show them what real men do on a Saturday.  We got a visitor for COP, but he quickly checked out when the merkins came.

    The PAX needs miracle ear.  How many times do you need to know the number of reps?  Apparently put it on a loop.

    Welcome Red Roof!   Great to have a FNG.  Thanks for the head lock Mountie.

    Convergence in 2 weeks.  Check Slack.

    God is good all of the time!

    Attila

  • Ground & Pound with a side of Cardio

    A swampy, sleepy morning greeted a magic 8-ball PAX.  Channeling his inner-Pigskin, YHC provided a deceptively cardio-heavy ground and pound workout that went down as follows:

    • COP
      • Invisible jump rope
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • Mosey to the picnic tables for an 11 with step-ups (each leg) and sit ‘n presses
    • Mosey to the bus loop for a KB escalator with 10, 15, 20 & 25 reps
      • 70 tricep presses
      • 70 high pulls
      • 70 swings
      • 70 sumo squats
      • 70 curls
    • 4x check with run, overhead pulls, lawnmower pulls and a pole sit
    • Mosey to the parking lot for quick Mary with one-legged crunches on each side
    • COT with YHC taking us out

    Great work by the PAX today.  This one had a little bit of pace to it to raise the heartbeat.  Also, more legs than my previous arm burnout.  T-claps to Offshore for the post workout coffee. 

    The Nuckols Farm Elementary has its maiden voyage as an AO on Monday.  Convergence at 7 am on Monday.

    God is good all of the time!

    Attila

  • Good to Be Back at the OG AO

    A beautiful Saturday greeting 12 noble warriors at the OG of AOs.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Burpee march down parking lot with burpee at each parking space, finish with 20 WWII sit-ups and 20 APDs, rinse and repeat 3x
    • Mosey to the pull-up bars for a 3x check
      • Run the outside of the pickleball courts
      • ARMRAP of pull-ups, jerkins
      • Storm squats
    • 3x 20 PLT
    • Mosey to the turf field for 4 corners
      • 70 HRM
      • 70 side crunches, each side
      • 70 jump squats
    • Mosey back to the pull-up bars for some Mary
      • One-legged crunches, each side
      • Elbow plank
    • COT with YHC taking us out

    Great work from the PAX today.  A blessing to have new faces in Poe and Billboard.  T-claps to Mr. Rogers and Pigskin for leaving no man behind today. YHC enjoyed being back in the fold after being away 3 of the last 4 weekends.  Today, we hit some oldies but goodies that have not been done in a while (pull-ups and burpee march).

    Prayers for Offshore after the loss of his dad and for families as they head back to school.

    God is good all of the time!

    Attila