Author: 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

  • 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