Author: 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
October 5, 2023
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
September 28, 2023
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
September 26, 2023
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
September 26, 2023
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
September 15, 2023
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 – 2^nd F lunch at Firehouse Subs in Innsbrook next Tuesday

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

Attila
September 5, 2023
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
August 26, 2023
Southside Representing
A great mix of regulars and summer tour visitors joined the KB circus this morning. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Dead man hang
  - Merkins
  - LBC
- 11s – steps with each leg and sit ‘n press
- KB escalator – 10, 15, 20, 25 reps of an exercise with new exercises added for each rotation
  - 70 high pulls
  - 70 tricep press
  - 70 squats
  - 70 curls
  - 70 shoulder presses
  - 70 KB swings
- 4x check
  - Run
  - Overhead pulls
  - KB presses
  - Lawnmower pulls
- COT with YHC taking us out
Great to have some Southside takeover today. Much respect to the PAX members that traveled 45 minutes each way for a 45 minute workout. Come back soon.

Announcements – pickleball tournament on Saturday and Convergence on Labor Day. Check Slack for details.

God is good all of the time!

Attila
August 24, 2023
Just Playing the Hits…Sort of
Light crowd on an incredible Saturday morning. For those warriors in attendance, greatness was achieved. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Dead man hang
  - Merkins
  - LBC
- One man DORA divided reps into 5 segments for each exercise
  - 100 HRM
  - 200 squats
  - 300 LBC
- Arch loader – alternate bear crawl, crab walk, duck walk, bunny hop and cheetah sprint ½ across field, followed by mosey to other end for 20 WWII sit-ups and 20 APD and Bernie back to other side
- Mosey back to parking lot for 3x check
  - Run
  - FM
  - Step-ups on bleachers
- Finale – 25 derkins, minute wall sit, 25 derkins
- COT with YHC taking us out
Blessed by those with us today. It was a greatest hits from YHC’s 2 Q’s earlier this week. The crab walks were painful for those that did Circus on Thursday. T-claps to our runners who double-dipped and great to have Pigskin’s byproducts with us despite his absence.

God is good all of the time!

Attila
August 12, 2023
Arm Burner
A great morning for KBs. The lights in the bus loop did not come on, but that did not stop 7 noble warriors. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Dead man hang
  - Merkins
  - LBC
  - APD
- One-man Dora (each man does all of the reps in 5 sets)
  - 100 sit ‘n press
  - 150 overhead pulls
  - 200 lawnmower pulls (100 each arm)
- 15 leg lift/calf raises each leg
- Mary
  - Side crunches
  - FM
- COT with YHC taking us out
Great work from the PAX today. Enjoyed seeing everyone. Hate to be short, sweet and simple, but busy day ahead. Enjoy being sore tomorrow.

God is good all of the time!

Attila
August 10, 2023