Author: ATTILA

  • Screw Legs, It is an Arm Day

    YHC was back in the Q chair for Circus Maximus after an extended Q hiatus.  Time to bring back an oldie but a goody.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • Deck of death – each suit is an exercise with 12 reps and jokers are burpees; pull 4 cards at a time and work through the full deck
      • 156 sit ‘n press
      • 156 curls
      • 156 high pulls
      • 156 overhead pulls
      • 24 burpees
    • COT with YHC taking us out

    Great work from the PAX today as this was an arm burner.  Any chicken legs remained unchallenged.  This is a Ltd. Dan inspired workout. No legs required. This is a workout that starts relatively tame but quickly has a cumulative impact.

    New AO starting in September at Nuckols Farm Elementary.  AO name TBD.  Labor Day convergence at the new AO to help kick it off.

    Continue prayers for families of Offshore and Whitesnake after recently losses. 

    God is good all of the time!

    Attila

  • Swim in Livestock Fecal Matter and See What Happens

    YHC has not been contributing as a Q in recent months, so time to grab a week and serve a red pill.  Seven noble warriors linked arms at HBR this morning and here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • 11s on HBR Hill with HRM and jump squats
    • Mosey to the jerkin gym for 4x of 8 reps
    • 3x check with wall sits and elbow planks; timer bear crawled ½ across football field and jogged the rest
    • Lindsay at the bleachers with dips and H2H
    • Bernie Sanders up the hill to the parking lot for some Mary with one-legged crunches on each side
    • COT with YHC taking us out

    Great work by the PAX today.  It was good to be back with these men!  Day started with a conversation of how to get e coli in Lake Anna.  Very educational for those that lack common sense.

    Prayers up for Whitesnake and Offshore on recent losses in their families.  Thanksgiving for a positive diagnosis for Splinter’s sister.

    Lunch at Firehouse Subs in Innsbrook today!

    God is good all of the time!

    Attila

  • Post-Run Ground & Pound

    Off and running on a Saturday.  Almost ½ the PAX did a pre-run, but not your YHC.  Here is the chaser for our runners:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • 4 corners on the football field – 10, 15, 20 & 25 reps at each corner
      • 70 HRM
      • 70 WWII sit-ups
      • 70 monkey humpers
      • 70 CD
      • 70 side crunches – each side
    • Lindsay with dips and bench kicks
    • Arch loader – animal movements to midfield, 25 APDs, animal movement back to the sideline, 25 squats, mosey back to the other side
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Duck walk
      • Bear crawl
      • Cheetah run
    • 3x check in parking lot
      • Run
      • Wall sit
      • FM
    • COT with DMH and YHC taking us out

    Lunch at Firehouse Subs on Tuesday.  Great work from the PAX.  No one got more hurt!

    God is good all of the time!

    Attila

  • 49 & Still Silent for Now

    Time to mark the start of another year of life with a theme Q.  Here is how it went down at HBR today:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the football field – 49 run with 7 exercises/7 preps and run back to goal line, rinse and repeat 7x
      • 49 burpees
      • 49 HRM
      • 49 WWII sit-ups
      • 49 side lunges – each side
      • 49 crab cakes
      • 49 squats
    • Mosey to Heartbreak Hill for 7 runs up the hill with 7 CDD at the top (49 total)
    • PLTs – one set of 25 and on set of 24 (49 total)
    • Mosey around the track and back to the parking lot for DMH
    • COT with YHC taking us out

    This is one of those it looks easier on paper than reality.  More cardio than it appears at first sight.  T-claps to the PAX for finally figuring out the theme.  Thanks for humoring YHC. There was a lot of mumblechatter to start, but boy did that fall off of a cliff after a bit.

    Lunch today at Firehouse Subs in Innsbrooke.

    God is good all of the time!

    Attila

  • KB Beast

    YHC was short on sleep and just trying to gut this one out.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • KB beast
      • Sit ‘n press with behind-the-back carry
      • High pulls and waiters carry (RH)
      • Curls and waiters carry  (LH)
      • Swings and death crawl
      • Sumo squats and around the worlds
      • Tricep press and lunges
    • Run the loop
    • COT with YHC taking us out

    Good work from the PAX.  Tough one since we remain under-weight the whole time, and those death crawls down the bus loop suck.  T claps for Fireman Ed moving up to 40 lbs. 

    God is good all of the time!

    Attila

  • Easy BB

    15 noble warriors participated in a quick BB Q today.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • Mosey to the tennis courts for a cumulative beast
      • 216 HRM
      • 180 WWII sit-ups
      • 144 copperhead squats
      • 108 side crunches, each side
      • 72 2x crab cakes
      • 36 burpees
    • Mosey to the bus loop for 2x 25 pole smokers and 1 minute pole sit
    • Mosey back to the parking lot for COT with YHC taking us out

    Great work from the PAX today!  Lots of core work, plenty of fellowship!  Good to see 15 strong!

    Same announcement as always – Grow Ruck in a few weeks.

    Johnsonville’s wife might be starting a peer led female boot camp workout(s) for the ladies.  Contract J-ville with any questions.

    God is good all of the time!

    Attila

  • No Dinner, No Sleep…No Problem (until now)

    Spring break could not hold 9 noble warriors back from a wet and early morning at Heartbreak Ridge.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • Mosey to the black top behind the school for a one-man Dora (each man on his own with 5 sets of the following exercises)
      • 100 HRM
      • 200 deep squats
      • 300 LBC
    • Mosey to the parking lot for a 3x check
      • Run
      • Dips
      • Wall sit
    • COT with YHC taking us out

    Great work from the PAX today.  Grateful for their patience with the Q who had no dinner and 3 hours of sleep to fuel his workout.  Glad for the accountability of knowing they would be there and YHC needed to show up.  The HRMs are always a ball buster.

    God is good all of the time!

    Attila

  • My Middle Finger for Saturday

    Screw you Johnsonville!  Let me show you how to not get pneumonia while Q’ing in the rain.  Six noble warriors (sans White Deer and Johnsonville) attacked the rainy morning today.  Here is how it went down:

    • COP
      • Invisible jump rope
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • 13/7s – 13 exercises with 7 reps each except one exercise has 13 reps
      • Lawnmower pulls/each arm – 48 reps
      • High pulls – 48 reps
      • Curls – 48 reps
      • Tricep press – 48 reps
      • KB swings – 42 reps
      • Squat thrusters – 42 reps
      • KB lunges/each leg – 42 reps
      • Figure 8s – 42 reps
      • Sit ‘n press – 42 reps
      • KB hammers – 42 reps
      • KB presses – 48 reps
    • Mosey back to the parking lot for some stretching and COT

    Great work under the bus loop by the PAX today.  No laying in puddles or shivering from a cold soaking for any of the PAX.  Also good to have Bocelli join us in his first KB workout.  Hope to see you again soon! Great work all around.

    Many prayers today for those suffering from cancer.  Hopefully the hope that comes from the events of Holy Week are something all of us can meditate on and give thanksgiving for.  God is good all of the time!

    Attila

  • KBs & 3.14

    Nothing like some KBs to start off your pie day.  Put in the reps, break a sweat and burn enough calories for some pie later on.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • Mosey to the picnic tables for 11s with 2x step-ups and sit ‘n presses
    • Mosey to the bus loop for a KB ladder with 5, 10, 15, 20 reps of the following:
      • 50 tricep presses
      • 50 curls
      • 50 swings
      • 50 sumo squats
      • 50 high pulls
      • 50 lawnmower pulls, each arm
    • 4x check with the following:
      • Run
      • Overhead pulls
      • KB press
      • Column sit
    • Mosey back to the parking lot for COT with YHC taking us out

    Great work from the PAX today.  Got stronger and had some fun.  Always a great start to the day.  Hopefully we can carry this energy and joy into the rest of our day.

    God is good all of the time!

    Attila

  • Handshake’s Jazz Hands

    A lucky 7 battled the elements and embraced a modified Q on this Super Tuesday.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • Burpee march down the bus stop (1 between every pole)
    • 2024s – 20 reps at one end of the bus loop and 24 at the other; return to sender for next exercise, bro-code style
      • HRM
      • WWII sit-ups
      • Squats
      • CD
      • Side crunches – each side
      • 2x crab cakes
      • H2H
    • 20 Chuck Norris
    • Mosey back to parking lot for COT with YHC taking us out

    Great work from the PAX today.  YHC cannot count and performed more burpees than required.  We also learned that Handshake enjoys reminiscing about his show choir days, jazz hands and all.  Rain was not a factor.  Cardio and ground and pound for all.

    2024 theme for our Super Tuesday election year.

    God is good all of the time!

    Attila