Author: ATTILA

  • 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

  • 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

  • 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 8th. 

    God is good all of the time!

    Attila

  • 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 8th. 

    God is good all of the time!

    Attila

  • 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 8th. 

    God is good all of the time!

    Attila

  • Welcome to 20-25

    A strong turnout for the 1st 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

  • 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

  • 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

  • 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