Author: ATTILA

  • Screw the Hot Potato

    Five noble warriors fought off the post-holiday weekend fartsack to embrace the suck of Heartbreak Ridge.  YHC hogged the hot potato.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • Mosey to the blacktop for 4 corners
      • 70 HRM
      • 70 WWII sit-ups
      • 70 monkey humpers
    • 5x check – 3 rounds
      • Bear crawl/run
      • Wall sit
      • Balls to the wall
      • FM
      • Merkins
    • Mosey to the Heartbreak Hill for 7 hill runs and 1 Bernie
    • Mosey back to the parking lot for COT with YHC taking us out

    Great work from the PAX today.  Steady and solid effort from all.  Great fellowship.  Certain PAX members want to see a pic of Probation’s fiancé to confirm existence and worthiness. 

    Announcements include the assumed July 4th convergence TBD.   Summer tour is underway.


    God is good all of the time!

    Attila

  • Beast of a Thursday

    6 HIMs joined forces for another Thursday KB ground ‘n pound.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • Mosey to the band field for a KB beast
      • Back carry with sit ‘n presses
      • RH waiters carry with high pulls
      • LG waiters carry with curls
      • Death crawls with swings
      • Around the worlds with sumo squats
      • Weighted lunges with tricep presses
    • 25 FM in cadence
    • Meander back to the parking lot with a stop to do 20 lawnmower pulls, each arm
    • Find a curb
      • 15 overhead pulls
      • 15 skull crushers
      • 15 presses
      • 15 lawnmower pulls, each arm
    • COT with YHC taking us out

    Another great start to the day with the faithful CM PAX.  Good work by all the PAX.  YHC is happy to report that no one was (further) injured.

    Convergence on Memorial Day at Tredegar at 7 am.

    God is good all of the time!

    Attila

  • No Energy, All Pain

    Eight noble warriors clanged some KB metal in the gloom this morning.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • Catch me if you can – partner up, one man carries 2 KBs while the other does 10 burpees and runs to the loop until he catches up; rinse and repeat 4x each PAX member
    • KB escalator (10, 15, 20, 25 reps)
      • KB press
      • Skull crushers
      • Overhead pulls
      • Sumo squats
      • KB curls
      • Lawnmower pulls, each arm
    • Mosey to the benches – 15 step-ups each leg (on the extra high benches) and 18 WWII sit-ups
    • Mosey to the flag for COT with YHC taking us out

    What a great compliment from Handshake for YHC today, “your Q’s lack energy but they can be deceptively brutal.”  The KB escalator will leave some reminders for the PAX in the coming days.  Great work by the PAX today.

    Convergence on Memorial Day at Tredegar at 7 am.

    God is good all of the time!

    Attila

  • 48 Continued

    YHC continued his birthday week Q’s at my weekly posting AO’s with HBR today.  Here is how the PAX celebrated 48:

    • COP
      • SSH
      • Ukranian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • Burpee march – 3x down the parking lot with 48 total burpees, 48 2x FM and 48 APD
    • Mosey to the football field for 4 corners – 12 reps at each corner and cumulative
      • 144 HRM
      • 96 WWII sit-ups
      • 48 squats
    • Mosey to the jerkin gym – 4x reps
      • 48 jerkins
      • 48 PLT
    • Mosey back to the flag for COT with YHC taking us out

    Good to see these nine warriors on such a glorious morning.  Mumble-chatter early, more silence later.  Great work by all.  Plenty of reps.  The PAX is grateful that YHC is not at double or triple respect.

    Convergence on Memorial Day at Tredegar at 7 am.

    God is good all of the time!

    Attila

  • 48

    A PAX of 15 celebrated YHC’s birthday Q on this glorious Gridiron Saturday.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles
      • Dead man hang
      • Suzanne Somers
      • Merkins
      • LBC
    • 48s – run the football field with 12 reps of an exercise at each 25 (48 reps total)
      • HRM
      • WWII sit-ups
      • Squat thrusters
      • 2x crab cakes
      • Chuck Norris
      • Side crunches – each side
      • Burpees
    • 48 APDS to cool down
    • Mosey to the pull-up bars – 6 cycles of 8 pull-ups (or jerkins) and 8 step-ups (each leg) for 48 total reps of each
    • 48 second elbow plank
    • Mosey back to the football field
      • 48 second wall sit
      • 48 yard sprints until time
    • COT with YHC taking us out

    Welcome to Spotify.  Apparently when Gomer asks an 18 year-old the first album bought, he looks at you like you have a hole in your head.  Great to have Lighthouse back today, and it is always good to have Gypsy talking incessantly as if he were a 14 year old girl.

    Convergence is coming on Monday, May 29th at Tredegar.  The PAX gets started at 7 am. 

    Celebrate the moms in your life tomorrow.  God is good all of the time!

    Attila

  • Card Games

    The PAX had a hot potato at Circus Maximus last week, so YHC was not in the mood for starting a streak.  Time to bring back an oldy, but a goody.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Inverted scorpion kicks
      • Merkins
      • LBC
    • Deck of destiny – 4 suits plus jokers means 12x for 4 exercises and 2 sets of burpees; below is the final tally
      • 156 KB presses
      • 156 overhead pulls
      • 156 sit ‘n presses
      • 156 curls
      • 24 burpees
    • Run the bus loop
    • COT with YHC taking us out

    This workout triggers the same responses every time.  White Deer farts and takes some breaks during burpees.  Byproduct is constantly confused and asking questions.  Offshore follows along just to be a pain in the tail and yank YHC’s chain.  Pigskin and Lighthouse just put their head down and get after it.  T-claps to Mariner for reshuffling the deck and making sure that the PAX consistently had double a certain exercise in each 4x draw of the cards.  YHC simply picked exercises that protected his injuries and allowed myself to successfully finish the workout.

    Remember the convergence on Saturday at Curahee.  Ruck at 6 am, boot camp at 7 am, and then for those interested in injuring themselves, Gomer’s CSAUP follows for the remainder of the day.  God speed to those doing all 3.

    God is good all of the time!

    Attila

  • Hot Potato Served by White Deer

    White Deer was on the Q sheet today.  White Deer was nowhere to be found today.  Time to deploy the hot potato Q.  Here is how it went down:

    • Attila
      • COP
        • SSH
        • IW
        • DQ
        • Helicopters
        • Arm circles
        • Dead man hang
        • Merkins
        • LBC
        • APD
      • Lyndsay – step-ups and curls
    • Pigskin – 20 reps each
      • KB swings
      • High pulls
      • KB presses
      • Tricep presses
      • Renegade rows
    • Fireman Ed
      • Bear crawl and lunge around courtyard
      • Exercise rotation with the runner setting the pace
        • Overhead pulls
        • Presses
        • Sit ‘n press
        • Squats
        • Run the bus loop
    • Lighthouse
      • Exercise rotation with the runner setting the pace
        • Swings
        • KB Hammers
        • Skull crushers
        • Lawnmower pulls
        • Run the bus loop
      • Offshore – mosey back to the shovel flag for Mary
        • Flutter presses
        • COT with Offshore taking us out

    Great work from the PAX today.  A variety of exercise with everyone contributing.  We will send out an APB for White Deer.  No one had an Apple watch to tell Siri to call him at o’dark thirty. 

    God is good all of the time!

    Attila

  • Need to be More Hospitable

    A lucky number 13 joined, including 3 out-of-town visitors, joined one another on the Gridiron for a ground and pound beat-down.  It was no surprise knowing YHC was on the Q sheet, but entertaining nonetheless.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the football field for a cumulative beast
      • 216 HRM
      • 180 WWII sit-ups
      • 144 monkey humpers
      • 108 side crunches – each side
      • 72 crab cakes
      • 36 burpees
    • Mosey to the bleachers for a Lyndsay with derkins and bench kicks
    • Mosey back to the field for field sprints
    • COT with YHC taking us out

    YHC was not a great host today.  Welcome to our visitors from LA and GA, Brimstone, Nomad and Prairie Dog.  Complete with clown van, YHC assumed that they were seasoned F3 veterans and failed to therefore explain the concept of a beast and a Lyndsay.  Failure in hospitality, but hopefully we will see these men some more in the coming weeks as they train here in RVA.  Thanks to Chum for stepping in and just being Chum.

    Lots of mumble-chatter from the PAX today, but there was a point where mumble-chatter turned to groans.  Mission accomplished.  Great to see the injured (Johsonville, Blue Moon and White Deer), mentally insane (Tater and Gypsy) and warriors (Lighthouse for this solo pre-run and Pigskin because he is a stud as 3x respect) in the PAX today.

    Open spot for CPR this week.  Reach out to Gypsy.  Convergence in 2 weeks at Godwin HS. 

    God is good all of the time!

    Attila

  • AMRAP Day

    Spring is here.  Pollen and humidity greeted those stuck in town this week.  With KBs in hand, here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • AMRAP challenge – 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
      • Halos
    • Run the bus loop
    • 2nd AMRAP challenge
      • Skull crushers
      • Sit ‘n presses
      • Bench presses
      • Overhead pulls
      • KB hammers
    • COT

    Welcome back White Deer!  Today was a White Deer friendly Q with limited to no movement.  Also, great to have Pyro with us from Jacksonville.  Solid work from all of the PAX today.  Plenty of fellowship and KB reps in those AMRAPs.  YHC has been consistent this week, high reps and a disgruntled and sore PAX.

    God is good all of the time!

    Attila

  • Spring Breakers

    For the folks that do not have 2.0s on spring break, this workout was for you.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles
      • Dead man hang
      • Merkins
      • FM
    • Mosey to the tennis courts and partner off – wheelbarrow to the net and do 10 derkins, rinse and repeat 3x
    • Mosey to the black top for a one-man Dora
      • 100 HRM
      • 200 squats
      • 300 LBC
    • Mosey back to the parking lot with a stop at the railings to side crawl up
    • COT with YHC taking us out

    Great work from a noble PAX of 8.  The mumble-chatter ceased about the time we started the one-man Dora…odd.  YHC appreciates the opportunity to lead these men, and blessings and safe travels to all of those away this week.  Talk to Gypsy if you are interested in the upcoming CPR classes.  You never know when you might be a CUSAP and will need that skill.

    God is good all of the time!

    Attila