Author: ATTILA

Nothing Asynchronous Here
No better day to get out of the house and link arms with a PAX of noble warriors as we prep for everyone being working and schooling from home. Here is it all went down for this grizzly dozen:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
- Mosey to the black top for 4 corners with 10, 15, 20 & 25 reps of an exercise
  - 70 HRM
  - 70 WWII sit-ups
  - 70 squat thrusters
  - 70 2x crab cakes
- Mosey to the tennis courts for 3x sets of partner wheel barrows and 10 derkins
- Mosey to the bus loop for 3x iterations legs, abs, arms
  - Wall sit with 15 2x air presses, Muhamed Ali’s and Lalannes
  - 20 pole smokers
  - 10 Mike Tysons
- Mosey back to the flag for COT with YHC taking us out
Great work from the PAX today. No truth to the rumor that Bodos saw YHC on the Q and knew he could avoid tweaking an ankle with excess running at HBR. Good to see EF Hutton. Sound numbers for a solid arm and shoulder burner.

Continued prayers for Roger Roger, Fireman Ed and Fudd’s family.

Lunch is still a go at Joey’s Hot Dogs in Innsbrook for those that can make it today.

God is good all of the time!

Attila
February 11, 2025
Stay Dry, Get Stronger
Ten noble warriors fought off the fart sack on a cold and wet morning to pound some KBs. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
  - APD
- KB escalator – 10, 15, 20, 25 reps; add reps and a new exercise with each iteration
  - 70 high pulls
  - 70 tricep press
  - 70 swings
  - 70 sumo squats
  - 70 curls
  - 70 lawnmower pulls, each arm
- Run the loop
- Lindsay with KB presses and WWII sit-ups
- Run the loop
- Rifle carry KB down the bus drop off; KB lunge ½ the bus drop off; around the world down the bus drop off
- Stretch and COT with YHC taking us out
There was a wet workout Q and a dry workout Q. We went with the covered, wet plan. Let’s focus on getting stronger, not sick. Good to see all of the PAX today, a robust showing for a wet Thursday. T-claps to Offshore for getting the coffee prepped on a wet morning. Last I checked rain and electricity were a tricky combination.

Frozen Triangle on Saturday will be moist. Lunch next week at Joey’s (Tuesday at 12 noon).

Continued prayers for our brothers Fudd, Mr. Rogers, and Fireman Ed, plus our injured comrads.

God is good all of the time!

Attila
February 6, 2025
Taste of Normal
The DEEP gloom of a Monday greeted 8 noble warriors. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
- 11s on the endless hill with Mike Tysons and WWII sit-ups
- Mosey to the picnic tables behind the school for a Lindsay – dips and step-ups
- 3 sets of 20 PLTs
- Mosey to the playground for a 4x check
  - Run
  - Swing pumps
  - H2H
  - APD
- Mosey back to the flag for COT with YHC taking us out
Good cardio workout today as it finally felt like a normal The Deep sans snow and frigid temps. Great to see Roger Roger. The PAX had a chance to pray for him and his family with he and his wife going through health issues. Continued prayers for Fireman Ed.

Frozen Triangle in 2 Saturdays.

God is good all of the time!

Attila
January 27, 2025
Put a Bow on This Theme Week
Wrapping up the week of confined AO, high rep madness. Today a wet, muddy Gridiron awaited a magic 8-ball PAX. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Suzanne Somers
  - Merkins
  - LBC
- Cumulative beast
  - 216 HRM
  - 180 WWII sit-ups
  - 144 squats
  - 108 side crunches, each side
  - 72 2x crab cakes
  - 36 burpees
- Repeat 2 round cycle of:
  - Pole sits – 15 air presses, Muhammed Ali’s
  - 20 pole smokers
  - 10 Mike Tysons
- COT with YHC taking us out
Great work from the PAX today. Less than ideal conditions on the football field, but a theme is a theme and we stuck with it. T-claps to Pigskin for putting up with all 4 of my Q’s this week! Great to see everyone, including Whitesnake and Fireman Ed at coffee.

Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments.

Fudd has the Q at the Bridge next Saturday. Reach out if you want to join him. Frozen Triangle in 3 weeks.

God is good all of the time!

Attila
January 18, 2025
Trilogy
The week of high reps/confined space made its way to Circus Maximus. Bringing back a Toga favorite. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
- AMRAP – 5 exercises, 30 seconds, 4 intervals with decreasing rest (20 seconds down to 15 down to 10 down to 5)
  - Hi-pulls
  - Curls
  - Squats
  - Tricep press
  - Swings
- Run the loop
- Round 2 for AMRAPs, same set-up
  - Sit ‘n press
  - Overhead pulls
  - Skull crushers
  - KB hammers
  - Presses
- Mosey to the flag for brief round of Mary with one-legged cross crunches (each side)
- COT with YHC taking us out.
More great work by the PAX. A lucky 7 braved the cold with high reps and a full body experience.

Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments.

Frozen Triangle on February 8^th.

God is good all of the time!

Attila
January 16, 2025
Part Deux
Part Deux of YHC week of Q’s in small areas with high reps. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Suzanne Somers
  - Merkins
  - APD
- One man Dora
  - 100 HRM
  - 200 squats
  - 300 LBC
- Repeat 3 round cycle of:
  - Pole sits – 15 air presses, Muhammed Ali’s and Lalanes
  - 20 pole smokers
  - 10 Mike Tysons
- COT with YHC taking us out
More great work by the PAX. A solid 6 pack with high reps and a full body experience.

Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments.

Lunch today at Joey’s Hot Dogs. Frozen Triangle on February 8^th.

God is good all of the time!

Attila
January 14, 2025
Bus Loop Beat-Down
The tomatoes were back as school is re-opening. Five noble warriors used the bus loop to get in a great full-body beat-down. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Jazzercise
  - DMH
  - Merkins
  - LBC
  - APD
- Mosey to the bus loop for a 4 corners – 10, 15, 20, 25 reps at various points of the bus loop
  - 70 HRM
  - 70 WWII sit-ups
  - 70 squat thrusters with air press
  - 70 CDD
  - 70 side crunches, each side
- Mosey to the poles for a 3 round cycle of:
  - Pole sits – 15 air presses, Muhammed Ali’s and Lalanes
  - 20 pole smokers
  - 10 Mike Tysons
- 5x check with run, merkins, LBCs, sumo squats and flying nuns
- Run the parking lot to return for COT with YHC taking us out
Great work from the PAX today and welcome back from Roanoke to Centrum Silver. YHC wanted a full-body beat-down. More Q’s to come this week.

Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments.

Lunch at Joey’s Hot Dogs tomorrow. Frozen Triangle on February 8^th.

God is good all of the time!

Attila
January 13, 2025
Welcome to 20-25
A strong turnout for the 1^st KB workout of the 2025 calendar year. 11 men of iron assembled in the gloom to greet 2025. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Jazzercise
  - Merkins
  - LBC
  - APD
- Mosey to the picnic tables
  - 10 step-ups each leg; 20 sit ‘n presses; 10 step-ups each leg
  - 10 step-ups each leg; 25 sit ‘n presses; 15 step-ups each leg
- Mosey to the bus loop
  - 20 overhead pulls
  - 20 presses
  - 20 lawnmower pulls, each arm
  - Run the bus loop
  - 25 overhead pulls
  - 25 presses
  - 25 lawnmower pulls, each arm
  - Run the bus loop
- Mosey back to the grass
  - 20 high pulls
  - 20 PLT
  - 20 curls
  - 20 2x FK
  - 20 tricep press
  - 20 2x LBC
  - 25 high pulls
  - 25 PLT
  - 25 curls
  - 25 2x FK
  - 25 tricep press
  - 25 2x LBC
- COT with YHC taking us out
Great work from the PAX today. Happy 20-25, it only took 45 minutes for Byproduct to see the pattern. Welcome back Gaudi after his M had boy #2! Great time being with the PAX, which started with a lot of mumble-chatter, and eventually died down as the reps picked up. 2025 is off to a great start!

Fudd has the Q on the bridge this month. Reach out if you want to join him.

God is good all of the time!

Attila
January 2, 2025
No Copyright or Patent Infringement
A wintry day that felt like Christmas without the snow greeted 8 noble warriors on the eve of Christmas. Here is it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Suzanne Somers
  - Merkins
  - LBC
- Move to Heartbreak Hill for an uncopyrighted 12 days of Christmas, with cumulative exercises mixed in the 12 hill runs:
  - 144 HRM
  - 121 WWII sit-ups
  - 100 FK
  - 81 reverse crunches
  - 64 monkey humpers
  - 49 CDD
  - 36 H2H
  - 25 burpees
  - 16 2x shoulder taps
  - 9 2x crab cakes
  - 4 crunchy frogs
  - 1 12 second deep squat and hold
- Mosey to the jerkin gym for 12 jerkin reps
- Mosey back to the flag for COT with YHC taking us out
Nothing original here. No one has copyrighted anything with the Christmas season Q. Just a simple way to prepare for all of the celebrating that lies ahead. Gomer’s watch claims he was having a heart attack. If it called anyone, they did not care as no assistance came to HBR. Mumble-chatter questioned whether the M was using that to summons her boy toy for some holiday joy or if it was simply an opportunity to double-check the whereabouts of his life insurance policy.

Happy Birthday to our brother Chum Bucket!

Prayers up to those dealing with sickness and death during this holiday season. God is good all of the time! Merry Christmas to all!

Attila
December 24, 2024
Diehard Precursor
October 21, 2024
- PAX – Gomer Pyle, Lighthouse, Whitesnake, Tater, Pigskin, Blue Moon, Mr. Rogers & Attila
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
December 9, 2024