Author: ATTILA

  • The Grinch Stole the Q

    A frigid day matched the Q’s frigid heart.  The grinch came early and here is how it went down:

    • COP
      • Parking lot tracers
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • Mosey to the turf field for a one-man Dora – each man does all the reps divided into 5 sets with a run in-between
      • 100 HRM
      • 200 Monkey humpers
      • 300 crunches
    • Mosey to the new pickle ball court parking lot for a 3x check
      • Run
      • Dips
      • FM
    • Mosey back to the parking lot and the auxiliary building for a Pigskin cycle – 2 sets
      • Wall sit exercise – 15 reps
      • PLT – 20 reps
      • Mike Tysons 10 reps
    • Circle up for some Mary
      • Side crunches – each side
      • Reverse crunches
    • COT with YHC taking us out

    The grinch came early.  No sharing of reps with a traditional Dora.  Sharing is not caring. Plenty of grumbling.  Very little holiday joy in the cold.  Embrace this suck!

    Welcome back Garbage Plate, and good to see Gypsy and get a health update.  Prayers remain up for Fireman Ed, Fudd and Roger Roger.

    Lunch this Wednesday at Firehouse Subs in Innsbrook.

    God is good all of the time!

    Attila

  • Honeydo & Senior Frog, A Tale of Two Cities

    A frigid morning greeted a group of noble and faithful warriors.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the picnic tables for a Lindsay with dips and monkey humpers
    • Mosey to the bus loop for an ode to Pigskin – 4 cycles of the following
      • Wall sit exercise – 15 reps
      • Pole smokers – 20 reps
      • Mike Tysons – 10 reps
    • Mosey to the black top for a 3x check – run, HRM, one-legged side crunches
    • Mosey to HB Hill for a de-escalator starting with 10 squats at the top – 8 total runs and 52 squats
    • Mosey back to the flat for COT with YHC taking us out

    Congrats to Senior Frog on his engagement while in South America.  Prayers up for that brave future M.  She is either an angel from heaven or certifiably nuts.  The PAX did confirm that both parties were not high when signing up for this bold commitment.  Honeydo’s tomato worshiping ways appear to manifest in a different set of behaviors compared to Senior Frog.  Will the site Q ever rejoin the PAX in lieu of “exercising” from the warmth of his bed?

    Cold weather sucks, especially when it is sudden and instant.  Grateful for a faithful PAX. 

    Prayers up for Fudd, Roger Roger and Fireman Ed.

    God is good all of the time!

    Attila

  • Seeing How Lucky the Bus Loop Is

    Warm day and heavy metal (no music this week) greeted 9 KB warriors at the Circus.  It was a day to bring back a workout that we had not done in a while.  Here is how it went down.

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • Lucky bus loop – stay under weight as we move around the bus loop, stopping at all 4 corners; 15 reps of an exercise, add a new exercise at each stop
      • 120 lawnmower pulls – each arm
      • 105 overhead pulls
      • 90 sit ‘n presses
      • 75 curls
      • 60 high pulls
      • 45 sumo squats
      • 30 2x hammers
      • 15 halos
    • Mosey back to the flag for some Mary
      • Side crunches each side
      • FK
    • COT with YHC taking us out

    Been a while since YHC did the lucky bus loop.  As always, seems easy on paper, but the cumulative impact is a killer.  Great fellowship from the PAX today.  Continued prayers for Fireman Ed, Gypsy and Fudd. 

    Happy 10 years to Fudd.

    God is good all of the time!

    Attila

  • No Democracy On Election Day

    Today is an important day in our democratic country.  In the land of F3, there is no democracy; just Q dictatorship.  Here is how the Election Day HBR beat-down went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • 47s – run the length of the football field with 4 stops of 12, 12. 12. 11 reps (8 total trips for the maximum number of years a president can be in office)
      • 47 HRM
      • 47 WWII sit-ups
      • 47 MH
      • 47 CDD
      • 47 side crunches – each side
      • 47 Ltd Dan’s
      • 47 2x crab cakes
      • 47 H2H
    • Mosey to the jerkin gym for 47 jerkins and 47 PLTs
    • Mosey back to the football field to claim victory in the electoral college – 3 90 yard sprints (270 total)
    • COT with YHC taking us out

    Great work from the PAX today.  This workout was endorsed by Senior Frog after no one had to suffer the indignity of sharting themselves today.  Grateful a new streak has started on the western end of Henrico.

    Prayers up for Fudd, Gipsy and Fireman Ed.  More prayers for our nation on this day.

    God is good all of the time!

    Attila

  • Celebrating White Deer’s Sexual Orifices

    Making it a clean sweep of Q’s this week.  The new pickleball area is almost complete at the Gridiron, providing more opportunities for beat-down.  Here is how it went down today:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • Mosey to the lower practice field for an arch loader – animal walk/crawl across field, 20 WWII sit-ups, mosey back for 10 burpees, rinse and repeat with the following
      • Bear crawl
      • Crab walk
      • Duck walk
      • Bunny hop
      • Cheetah sprint
      • Gorilla walk
    • Partner off – 3x 20 PLT
    • Jack Webb
    • Mosey to the new pickle ball courts/parking lot for a 3x check
      • Run
      • Dips
      • FM
    • Circle up for some Mary
      • 1 legged crunches, each side
      • FK
      • Side crunches, each side
      • LBC
      • Superman
    • DMH
    • COT with YHC taking us out

    Never a dull day with White Deer.  He brought his clipboard and his big mouth, which we deemed to be one of his 3 sexual orifices.  We celebrate all 3 orifices with 3x PLTs. 

    Pigskin never takes a rep off. T-claps and respect! Tater can gorilla hop at an alarmingly face pace!

    Prayers up for Fudd and Fireman Ed.

    God is good all of the time!

    Attila

  • Mumble-Chatter Palooza

    Another open Q sheet for YHC to pounce upon.  A beautiful morning greeted 10 KB warriors.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • KB 4 corners – KB lunge walk between corners with 5, 10, 15 and 20 reps at each corner
      • 50 sit ‘n presses
      • 50 high pulls
      • 50 curls
    • 5x check
      • Run
      • Overhead pulls
      • Tripcep presses
      • KB presses
      • Squats
    • Mary with 1-legged crunches
    • COT with YHC taking us out

    Good to meet Goat Shed from Charlottesville.  We wish it were under different circumstances, but grateful for the opportunity to pray for him and his family after his father’s passing.  Goat Shed fit in well, taking no time to join the mumble-chatter and bust on different members of the PAX.

    Welcome back Fireman Ed!  We will continue to pray for you and your treatments!


    Thanks to Offshore for the coffee and some post-workout 2nd F. 

    Definitely plenty of mumble-chatter this morning!  White Deer leading the charge since he rarely actually does exercise.  Great to have the AO’s spirit animal back in the fold.

    God is good all of the time!

    Attila

  • Cold and Wet Hands

    Without a few regulars, the beat went on at Heartbreak this morning.  Here is how it went down?

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • Mosey to the football field for laps of luxury – 10 burpees at the each side of the 50, run down the field for an arm exercise in the end zone, traverse across the field as directed in some sort of crawl or lunge and an ab exercise on other side of the field
      • Round 1 – 20 burpees, 30 HRM, 50 yard bear crawl (2x) and 60 WWII sit-ups
      • Round 2 – 20 burpees, 30 CDD, 50 yard crab walk (2x) and 30 side crunches, each side
    • Mosey to the jerkin gym to 3x of 8 jerkins
    • Mosey to Heartbreak Hill for a 3x check
      • Hill run
      • APD
      • H2H
    • Mosey around the track and back to the parking lot for some Mary
      • One legged crunches, each side
      • Flutter kicks
      • Reverse crunches
    • COT with YHC taking us out

    Great work from the PAX today.  Many of the usuals missed this beatdown that left YHC’s hands cold and wet as the PAX traversed the end zones on our hands.  Laps of luxury always provide a beatdown that is regrettable. 

    Prayers up for Fireman Ed and Fudd.

    God is good all of the time!

    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