Author: ATTILA

  • Working off the Leftovers

    Seven steady pilgrims fought off the fart sack and looked to counter Thursday’s excess eating and drinking.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Suzanne Somers
      • Merkins
      • LBC
    • Beast
      • HRM
      • WWII Sit-ups
      • Copperhead squats
      • Side crunches – each side
      • H2H
      • Burpees
    • 3x check
      • Run
      • Step-ups
      • FM
    • 15×15 – go 15 yards as instructed and do 15 Chuck Norris push-ups
      • Bear crawl
      • Crawl bear
      • Crab walk
      • Duck walk
      • Lunge walk
      • Side lunge -walk (each side)
    • 3 sets of 25 PLTs
    • Mosey to the pull-up bars for 3 rounds of 8 pull-up and 20 APDs
    • Mosey to the parking lot for DMH and COT with YHC taking us out

    Great work from the PAX today.  Good for YHC to be back at the Gridiron.  No real announcements other than the shoe drive.  Check Slack.  This is late, so no real stories. 

    God is good all of the time!

    Attila

  • Casting a Ballot from the Pro-Gloom PAX

    Ten noble warriors casted a ballot for starting the day off right, embracing the gloom.  Here is how this election was won:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Suzanne Somers
      • Merkins
      • LBC
    • Lindsay at the picnic tables with derkins and step-ups
    • Partner-up – wheelbarrow across the parking lot and back with 25 PLTs at the end; rinse and repeat
    • Mosey to the pull-up bars – each man does 8 pull-ups while the PAX does FM; rinse and repeat with 8 pull-ups and APDs
    • Mosey to the football field for a 3x check – HRM, WWII sit-ups and a run
    • Mosey to the hill for an arch loader with 20 reverse crunches at the top
      • Bear crawl up the hill
      • Crab walk up the hill
      • Bernie up the hill (because Bernie is a neanderthal with his political leanings)
      • Cheetah up the hill
    • Mosey to the parking lot for some Mary
      • 20 side crunches each side
      • LBCs
    • COT with YHC taking us out

    Great work from the PAX today.  Welcome to Cappuccino, who I believe is F3 Tallahassee.  Great to welcome our guest.  Solid work from the PAX.  Arms are now of ample strength to go cast ballots. 

    God is good all of the time!

    Attila

  • Just Ask the PAX

    Another Thursday, another KB workout to knock out.  Seven iron men joined forces in the gloom.  Here is how it went down:

    • COP
      • Invisible jump rope
      • IW
      • DQ
      • Helicopters
      • Arm cirlces
      • Dead man hang
      • Suzanne Somers
      • HRM
      • LBC
    • KB beast
      • Sit ‘n press with behind the back carry
      • High pulls with waiters carry on right arm
      • Curls with waiters carry on left arm
      • KB presses with death crawls
      • Tricep press with weighted lunges
      • Swings with around the world mosey
    • COT with YHC taking us out

    No pain, no gain.  On paper, does not look like much.  The PAX can speak for that.

    God is good all of the time!

    Attila

  • AMRAP @ Circus

    No Q, no problem.  Time to play the hits.  Here is how it went down at Circus Maximus this morning with YHC bringing his usual deceptive, yet cumulative beat down with KBs:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • APD
      • 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 pulls
      • Swings
    • Run the loop
    • Round 2 for AMRAPs, same set-up
      • Sit ‘n press
      • Overhead pulls
      • Skull crushers
      • KB hammers
      • Presses
    • Mary – AMRAP style
      • FM
      • Side crunches – each side
    • COT with YHC taking us out

    Great work from the PAX today.  A deceptive workout where the cumulative effect of everything catches up with you.

    Lunch at Firehouse Subs in Innsbrook this coming Tuesday.

    God is good all of the time!

    Attila

  • Got Decked

    A great fall morning welcomed a six-pack looking to build a KB six pack (do not ask me what that is as I do not know if it means anything).  Here is how it went down:

    • COP
      • Invisible jump rope
      • Ukrainian soldiers
      • Dead man hang
      • Arm circles
      • Helicopters
      • Merkins
      • LBC
    • Deck of death – each suit is an exercise, 12 reps each time we see that suit
      • 156 sit ‘n presses
      • 156 curls
      • 156 squat thrusters
      • 156 overhead pulls
      • 24 burpees
    • COT with YHC taking us out

    Short BB, but the workout is a ball buster.  The PAX could feel its deceptive brutality.  Great work all around.  It was a great start to our Thursday.

    God is good all of the time!

    Attila

  • For Big Data

    Small group of Gridiron PAX members could not make the convergence and kept the lights on at the AO for visitors.  Here is how it went down in the rain:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Squats
    • Move to the pavilion to work through a variety of ground & pound exercises

    COT with YHC taking us out

    An injury/weather friendly Q to start off the weekend.

    God is good all of the time!

    Attila

  • No Handshake Q Today

    Time to give Handshake a reprieve from taking the Q.  Little sleep and no legs for the Q, here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • Ode to Handshake as we visited to honeymoon suite after he had no kids in the house yesterday morning:
        • Pickle pounders
        • APDs
        • Monkey humpers
    • Beast
      • Burpees
      • WWII sit-ups
      • HRM
      • Squats
      • Side crunches – each side
      • Crab cakes
    • Mosey to the pull up bars – each man does 7 pull-ups 3x while the PAX does the following:
      • FM
      • Flying nuns
      • H2H
    • Mosey to the bleachers for a Lindsey with derkins and bench kicks
    • COT with YHC taking us out

    Great work from the PAX today.  Handshake double dipped yesterday morning with the kids out of the house so a brief ode to him and his creamy, white thighs in COP. 

    God is good all of the time!

    Attila

  • Better Late than Never

    I guess better late than never, and a great test of memory.  Here is what happened a week ago at Circus:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBCs
      • APDs
      • Lucky bus loop – this is my story and I am sticking to it
        • 120 lawnmover pulls, each arm
        • 105 curls
        • 90 sit ‘n presses
        • 75 squats
        • 60 overhead pulls
        • 45 high pulls
        • 30 swings
        • 15 PLTs                              
      • Return to the shovel flag for COT

    Day late and a dollar short.  For the sake of Big Data.

    God is good all of the time!

    Attila

  • Hawt Potato

    Hawt Potato served up post-convergence at Heartbreak.  Here is how it went down:

    • Attlia
      • COP
        • SSH
        • IW
        • DQ
        • Helicopters
        • Arm circles
        • Dead man hang
        • Suzanne Somers
        • Merkins
        • LBC
      • Lindsay with step-ups and derkins
      • 20 PLTs – 3x
    • Pigskin
      • Mosey to the bus lane for his wall-based routine – 3 iterations
        • 15 reps of a wall sit exercise
        • 10 reps of a balls to the wall exercise
        • 20 donkey kicks
      • Bear crawl/crab walk/lunge about ½ the length of the bus drop off area
    • Pinto
      • Mosey around the school back to the parking lot
        • Burpee march across the parking lot
        • 30 dips – 2x
      • Return to the shovel flag for a ring of fire – 10 reps
    • COT with YHC taking us out

    Prayers ups for Senior Frog as he gets his lungs looked at today. 

    Announcement – 2nd F lunch at Firehouse Subs in Innsbrook next Tuesday

    Great work from the PAX today.  God is good all of the time!

    Attila

  • Steamy Saturday

    A steamy Saturday for 6 noble warriors.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the turf field for a 4 corners (10, 15, 20, 25 reps at each corner)
      • 70 HRM
      • 70 WWII sit-ups
      • 70 monkey humpers
      • 70 crab cakes
      • 70 Chuck Norris push-ups
      • 70 side crunches, each side
    • Mosey to the pull-up bars for 10 pull-ups and 20 PLTs, 3x
    • Mosey to the playground for a 3x check
      • Run
      • FM
      • Squats
    • COT with YHC taking us out

    Great work by the PAX today in steamy conditions.  Good to have Geico and his positive, encouraging energy with us. 

    Convergence next Monday at Dogpile at 7 am.

    God is good all of the time!

    Attila