Author: ATTILA

Not Into Sharing the Reps
Twelve noble warriors welcomed the final weekend of February with an abundance of mumble-chatter and old-man energy. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Suzanne Somers
  - Merkins
  - LBC
- Mosey for a bit before finding a spot to do a one-man Dora on the football field – each man does all of the reps in 5 intervals with a run in between
  - 100 HRM
  - 200 monkey humpers
  - 300 LBC
- Mosey to the pull-up bars for a ladder – 8 pull-ups down to 1 with 20 2x FK between each set
- Mosey to the parking lot for a 3x check – run, ball-to-the-wall-toe-taps and APDs
- Mary
  - FM
  - Side crunches each side
  - DMH
- COT with YHC taking us out
Great work from the PAX today! It was a bit of a ball buster. YHC said to hell with sharing reps on that one-man Dora. Gypsy had something return to sender during the workout so YHC gave himself t-claps. Great to see Nightcrawler putting a bit of a streak of Saturdays together.

Prayers up for Homer as his mom is in hospice care.

God is good all of the time!

Attila
February 24, 2024
Facebook Recruit
A clown car, a senior citizen coming in hot on 2 wheels, and a FNG headlined a post-VD PAX. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Jazzercize
  - Merkins
  - LBC
- KB AMRAP – 5 exercises, 4 rounds, 20 seconds between 30 second intervals in 1^st round, then down to 15, 10, & 5
  - High pulls
  - Curls
  - Squats
  - Tricep Press
  - KB swings
- Run the bus loop
- KB AMRAP – Round 2
  - Sit ‘n push
  - Skull crushers
  - Overhead pulls
  - KB presses
  - KB hammers
- COT with YHC taking us out
Welcome to Zuck! When you find out about F3 through Facebook, you get name for its founder. Great work from our newest member. Happy to report that he does not lower our average age.

Pigskin Q at Gridiron on Saturday. You have been warned.

God is good all of the time!

Attila
February 15, 2024
Fuzzy Navels
A lucky seven assembled in the gloom to reverse the curse of last week’s running workout. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Jazzercize
  - Suzanne Somers
  - HRM
  - LBC
- Mosey to the black top for four corner with 10, 15, 20 & 25 reps
  - 70 HRM
  - 70 WWII sit-ups
  - 70 copperhead squats
  - 70 side crunches, each side
- Mosey over to Heartbreak Hill for an 11 on the hill with H2H and monkey humpers
- Mosey around the track to the pull bars where each PAX does 7 pull-ups while the rest Al Gore
- Bernie up the slope and mosey back to the shovel flag for some dead man hang
- COT with YHC taking us out
Great work by the PAX today. Several PAX members sported the short shirt tail, exposing the midriff for all to gag on. Pasty and unsightly. A lot to stomach (pardon the pun) in the gloom. Great to have Pigskin back safe!

Check slack for upcoming Frozen Triangle and Grow Ruck.

God is good all of the time!

Attila
January 30, 2024
Say No to the Fart-Sack, Just Fart
A chilly morning awaited a six-pack of iron warriors. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Jazzercize
  - HRM
  - LBC
  - ADP
- Lucky bus loop – 4 stops around the loop, add an exercise at each stop, 15 reps for each exercise
  - 120 lawnmower pulls – each arm
  - 105 curls
  - 90 overhead pulls
  - 75 sumo squats
  - 60 sit ‘n presses
  - 45 high pulls
  - 30 swings
  - 15 2x hammers
- Mosey back to the parking lot for some Mary
  - H2H
  - Side crunches – each side
  - FM
- COT with YHC taking us out
Fun day with the PAX. Grateful for all of these men and their friendships. Grateful that they fought off the fart sack! Just the usual serenade of bodily functions. Announcements include upcoming events with River City Grow Ruck, 10K training on Saturday and other races are posted on Slack. Get involved where you can.

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

Attila
January 18, 2024
Welcome 2024
It is a new year at Gridiron…same highly respected PAX! Here is how we greeted 2024:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Jazzercize
  - HRM
  - LBC
- Burpee march down the parking lot with 20 WWII sit-ups and 24 APDs at the conclusion, rinse and repeat 3x
- Mosey to the turf field for a New Year’s celebration, run to mid-field and do 20 reps then run back and do 24 reps, celebrate 12 months with 12 iterations
  - HRM
  - Reverse crunches
  - Squats
  - H2H
  - Shoulder taps
  - Squat thrusters
  - Side crunches – each side
  - Chuck Norris
  - Monkey humpers
  - Crunchy frogs
  - 2x crab cakes
  - FK
- Mosey to the parking lot for a 3x check with a run, wall sit and FM
Great work from the PAX today! Happy to see the healthy and less than healthy PAX members out there going U vs U. Got about 2+ miles in plus plenty of core work.

Remember lunch on Tuesday at Firehouse Subs, and the upcoming GrowRuck in May.

God is good all of the time!

Attila
January 6, 2024
I’m a Man, My KB is 40
A glorious gloom awaited a fantastic four. Armed with KBs, here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Jazzercize
  - HRM
  - LBC
  - APD
- KB 12 days of Christmas, just a little late since Festivus took precedent
  - 12 – 144 lawnmower pulls each arm
  - 11 – 121 overhead pulls
  - 10 – 100 sit ‘n presses
  - 9 – 81 sumo squats
  - 8 – 64 KB curls
  - 7 – 49 swings
  - 6 – 64 KB lunges
  - 5 – 25 golden burpees
  - 4 – 16 high pulls
  - 3 – 9 tricep presses
  - 2 – 4 overhead presses
  - 1 – 1 lap
- COT with YHC taking us out
YHC did not get a chance to do the 12 days of Christmas KB edition, so since we are still in the 12-day window, here you go. Also, YHC felt like this was an ideal workout to move up to his 40 lb KB. “I’m a man. My KB is 40!” It was a Mike Gundy special!

Great work by the PAX. Good to be with my brothers!

God is good all of the time!

Attila
January 4, 2024
Poor Man’s 12 Days
Four noble warriors held down the HBR fort as the masses converged on No Toll today. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Jazzercize
  - Suzanne Somers
  - LBC
- Over to Heartbreak Hill for our own 12 days of Christmas – run of the hill complete the reps, adding a new exercise each time and return down the hill, rinse and repeat until all 12 days are complete:
  - 12 merkins (144)
  - 11 WWII sit-ups (121)
  - 10 2x flutter kicks (100)
  - 9 side crunches – each side (81)
  - 8 squats (64)
  - 7 CDD (49)
  - 6 H2H (36)
  - 5 burpees (25)
  - 4 2x shoulder taps (16)
  - 3 2x crab cakes (9)
  - 2 diamond merkins (4)
  - 1 30 second fence sit
- Mosey to the jerkin gym for 12 jerkins
- Mosey around the track and Bernie up the hill to the parking lot
- COT with YHC taking us out
To be clear, there was no “patent” or “copyright” violations as a part of this workout. Sold work from all of the PAX. Grateful for good health and the ability to do this injury free.

God is good all of the time!

Attila
December 19, 2023
Magic 8-Ball
Eight noble warriors assembled in the chilling gloom of a Thursday to break away from the normal boot camp regimen. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Jazzercize
  - Merkins
  - LBC
  - APD
- KB 4 corners – weighted lunge walks with 5, 10, 15, 20 reps at each corner
  - 50 sit ‘n presses
  - 50 curls
  - 50 high pulls
- 4x check
  - Run
  - Overhead pulls
  - Presses
  - Halos
- COT with YHC taking us out
Good to see some old and new faces again today. Welcome Anthrax! Hope you return.

Lunch at Firehouse Subs on Tuesday. See Slack for details.

God is good all of the time!

Attila
December 7, 2023
Basic Math Skills Not a Prerequisite
The ultimate prime number PAX assembled on a wet and warm winter morning (always a savory combo) at the Gridiron. Here is how it went down.
- Mosey to the turf field for COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Jazzercize
  - Suzanne Somers
  - Merkins
  - LBC
- Four corners with 5 rounds (10, 15, 20, 25 reps at each corner)
  - HRM
  - WWII sit-ups
  - Squats
  - 2x crab cakes
  - Side crunches, each side
  - 1 rep of each exercise at end to make 71 total
- 3 rounds of PLTs – 71 total
- Mosey to the pull-up bars for 5 rounds of:
  - 8 pull-ups
  - 30 second pole sit
- Mosey to the parking lot for a 3x check
  - Run
  - FM
  - Shoulder taps
- COT with YHC taking us out
The PAX was asked to figure out why I added 1 extra rep to all of the four corner exercises. That exercise included performing addition. That part of the workout had to be quickly abandoned out of fear we might never get the correct answer. Simple math proved difficult. The answer – I wanted to get to 71 to honor the most respected member of the PAX, Pigskin, on his birthday week. YHC will never ask this group to do math again.

Welcome Roundup, a local organic farmer. Do not be a stranger. Nice work by Piglet on the headlock.

God is good all of the time!

Attila
December 2, 2023
A Royal Straight, Sort of
The not-so holy trinity PAX of 3 assembled in the gloom to attack the weekly KB workout. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Jazzercize
  - Suzanne Somers
  - Merkins
  - LBC
  - APD
- KB Lindsay at the picnic tables with KB step-ups and sit ‘n presses
- KB ladder – 10, 15, 20, 25 reps, adding an exercise at each interval
  - 70 high pulls
  - 70 curls
  - 70 sumo squats
  - 70 overhead pulls
  - 70 presses
  - 70 lawnmower pulls, each arm
- COT with YHC taking us out
Had the royal straight of COTs in this order – Offshore, 46; Lighthouse, 47; and Attila, 48. Pretty cool Pretty unplanned.

God is good all of the time!

Attila
December 1, 2023