Author: ATTILA

  • 49 & Still Silent for Now

    Time to mark the start of another year of life with a theme Q.  Here is how it went down at HBR today:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the football field – 49 run with 7 exercises/7 preps and run back to goal line, rinse and repeat 7x
      • 49 burpees
      • 49 HRM
      • 49 WWII sit-ups
      • 49 side lunges – each side
      • 49 crab cakes
      • 49 squats
    • Mosey to Heartbreak Hill for 7 runs up the hill with 7 CDD at the top (49 total)
    • PLTs – one set of 25 and on set of 24 (49 total)
    • Mosey around the track and back to the parking lot for DMH
    • COT with YHC taking us out

    This is one of those it looks easier on paper than reality.  More cardio than it appears at first sight.  T-claps to the PAX for finally figuring out the theme.  Thanks for humoring YHC. There was a lot of mumblechatter to start, but boy did that fall off of a cliff after a bit.

    Lunch today at Firehouse Subs in Innsbrooke.

    God is good all of the time!

    Attila

  • KB Beast

    YHC was short on sleep and just trying to gut this one out.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • KB beast
      • Sit ‘n press with behind-the-back carry
      • High pulls and waiters carry (RH)
      • Curls and waiters carry  (LH)
      • Swings and death crawl
      • Sumo squats and around the worlds
      • Tricep press and lunges
    • Run the loop
    • COT with YHC taking us out

    Good work from the PAX.  Tough one since we remain under-weight the whole time, and those death crawls down the bus loop suck.  T claps for Fireman Ed moving up to 40 lbs. 

    God is good all of the time!

    Attila

  • Easy BB

    15 noble warriors participated in a quick BB Q today.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • Mosey to the tennis courts for a cumulative beast
      • 216 HRM
      • 180 WWII sit-ups
      • 144 copperhead squats
      • 108 side crunches, each side
      • 72 2x crab cakes
      • 36 burpees
    • Mosey to the bus loop for 2x 25 pole smokers and 1 minute pole sit
    • Mosey back to the parking lot for COT with YHC taking us out

    Great work from the PAX today!  Lots of core work, plenty of fellowship!  Good to see 15 strong!

    Same announcement as always – Grow Ruck in a few weeks.

    Johnsonville’s wife might be starting a peer led female boot camp workout(s) for the ladies.  Contract J-ville with any questions.

    God is good all of the time!

    Attila

  • No Dinner, No Sleep…No Problem (until now)

    Spring break could not hold 9 noble warriors back from a wet and early morning at Heartbreak Ridge.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • Mosey to the black top behind the school for a one-man Dora (each man on his own with 5 sets of the following exercises)
      • 100 HRM
      • 200 deep squats
      • 300 LBC
    • Mosey to the parking lot for a 3x check
      • Run
      • Dips
      • Wall sit
    • COT with YHC taking us out

    Great work from the PAX today.  Grateful for their patience with the Q who had no dinner and 3 hours of sleep to fuel his workout.  Glad for the accountability of knowing they would be there and YHC needed to show up.  The HRMs are always a ball buster.

    God is good all of the time!

    Attila

  • My Middle Finger for Saturday

    Screw you Johnsonville!  Let me show you how to not get pneumonia while Q’ing in the rain.  Six noble warriors (sans White Deer and Johnsonville) attacked the rainy morning today.  Here is how it went down:

    • COP
      • Invisible jump rope
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • 13/7s – 13 exercises with 7 reps each except one exercise has 13 reps
      • Lawnmower pulls/each arm – 48 reps
      • High pulls – 48 reps
      • Curls – 48 reps
      • Tricep press – 48 reps
      • KB swings – 42 reps
      • Squat thrusters – 42 reps
      • KB lunges/each leg – 42 reps
      • Figure 8s – 42 reps
      • Sit ‘n press – 42 reps
      • KB hammers – 42 reps
      • KB presses – 48 reps
    • Mosey back to the parking lot for some stretching and COT

    Great work under the bus loop by the PAX today.  No laying in puddles or shivering from a cold soaking for any of the PAX.  Also good to have Bocelli join us in his first KB workout.  Hope to see you again soon! Great work all around.

    Many prayers today for those suffering from cancer.  Hopefully the hope that comes from the events of Holy Week are something all of us can meditate on and give thanksgiving for.  God is good all of the time!

    Attila

  • KBs & 3.14

    Nothing like some KBs to start off your pie day.  Put in the reps, break a sweat and burn enough calories for some pie later on.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • Mosey to the picnic tables for 11s with 2x step-ups and sit ‘n presses
    • Mosey to the bus loop for a KB ladder with 5, 10, 15, 20 reps of the following:
      • 50 tricep presses
      • 50 curls
      • 50 swings
      • 50 sumo squats
      • 50 high pulls
      • 50 lawnmower pulls, each arm
    • 4x check with the following:
      • Run
      • Overhead pulls
      • KB press
      • Column sit
    • Mosey back to the parking lot for COT with YHC taking us out

    Great work from the PAX today.  Got stronger and had some fun.  Always a great start to the day.  Hopefully we can carry this energy and joy into the rest of our day.

    God is good all of the time!

    Attila

  • Handshake’s Jazz Hands

    A lucky 7 battled the elements and embraced a modified Q on this Super Tuesday.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • Burpee march down the bus stop (1 between every pole)
    • 2024s – 20 reps at one end of the bus loop and 24 at the other; return to sender for next exercise, bro-code style
      • HRM
      • WWII sit-ups
      • Squats
      • CD
      • Side crunches – each side
      • 2x crab cakes
      • H2H
    • 20 Chuck Norris
    • Mosey back to parking lot for COT with YHC taking us out

    Great work from the PAX today.  YHC cannot count and performed more burpees than required.  We also learned that Handshake enjoys reminiscing about his show choir days, jazz hands and all.  Rain was not a factor.  Cardio and ground and pound for all.

    2024 theme for our Super Tuesday election year.

    God is good all of the time!

    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

  • 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 1st 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

  • 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