Author: 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

  • 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