Author: ATTILA

  • I’m a Man, My KB is 40

    A glorious gloom awaited a fantastic four.  Armed with KBs, here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • HRM
      • LBC
      • APD
    • KB 12 days of Christmas, just a little late since Festivus took precedent
      • 12 – 144 lawnmower pulls each arm
      • 11 – 121 overhead pulls
      • 10 – 100 sit ‘n presses
      • 9 – 81 sumo squats
      • 8 – 64 KB curls
      • 7 – 49 swings
      • 6 – 64 KB lunges
      • 5 – 25 golden burpees
      • 4 – 16 high pulls
      • 3 – 9 tricep presses
      • 2 – 4 overhead presses
      • 1 – 1 lap
    • COT with YHC taking us out

    YHC did not get a chance to do the 12 days of Christmas KB edition, so since we are still in the 12-day window, here you go.  Also, YHC felt like this was an ideal workout to move up to his 40 lb KB.  “I’m a man.  My KB is 40!”  It was a Mike Gundy special!

    Great work by the PAX.  Good to be with my brothers!

    God is good all of the time!

    Attila

  • Poor Man’s 12 Days

    Four noble warriors held down the HBR fort as the masses converged on No Toll today.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Suzanne Somers
      • LBC
    • Over to Heartbreak Hill for our own 12 days of Christmas – run of the hill complete the reps, adding a new exercise each time and return down the hill, rinse and repeat until all 12 days are complete:
      • 12 merkins (144)
      • 11 WWII sit-ups (121)
      • 10 2x flutter kicks (100)
      • 9 side crunches – each side (81)
      • 8 squats (64)
      • 7 CDD (49)
      • 6 H2H (36)
      • 5 burpees (25)
      • 4 2x shoulder taps (16)
      • 3 2x crab cakes (9)
      • 2 diamond merkins (4)
      • 1 30 second fence sit
    • Mosey to the jerkin gym for 12 jerkins
    • Mosey around the track and Bernie up the hill to the parking lot
    • COT with YHC taking us out

    To be clear, there was no “patent” or “copyright” violations as a part of this workout.  Sold work from all  of the PAX.  Grateful for good health and the ability to do this injury free.

    God is good all of the time!

    Attila

  • Magic 8-Ball

    Eight noble warriors assembled in the chilling gloom of a Thursday to break away from the normal boot camp regimen.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • KB 4 corners – weighted lunge walks with 5, 10, 15, 20 reps at each corner
      • 50 sit ‘n presses
      • 50 curls
      • 50 high pulls
    • 4x check
      • Run
      • Overhead pulls
      • Presses
      • Halos
    • COT with YHC taking us out

    Good to see some old and new faces again today.  Welcome Anthrax!  Hope you return. 

    Lunch at Firehouse Subs on Tuesday.  See Slack for details.

    God is good all of the time!

    Attila

  • Basic Math Skills Not a Prerequisite

    The ultimate prime number PAX assembled on a wet and warm winter morning (always a savory combo) at the Gridiron.  Here is how it went down.

    • Mosey to the turf field for COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Suzanne Somers
      • Merkins
      • LBC
    • Four corners with 5 rounds (10, 15, 20, 25 reps at each corner)
      • HRM
      • WWII sit-ups
      • Squats
      • 2x crab cakes
      • Side crunches, each side
      • 1 rep of each exercise at end to make 71 total
    • 3 rounds of PLTs – 71 total
    • Mosey to the pull-up bars for 5 rounds of:
      • 8 pull-ups
      • 30 second pole sit
    • Mosey to the parking lot for a 3x check
      • Run
      • FM
      • Shoulder taps
    • COT with YHC taking us out

    The PAX was asked to figure out why I added 1 extra rep to all of the four corner exercises.  That exercise included performing addition.  That part of the workout had to be quickly abandoned out of fear we might never get the correct answer.  Simple math proved difficult.  The answer – I wanted to get to 71 to honor the most respected member of the PAX, Pigskin, on his birthday week.  YHC will never ask this group to do math again.

    Welcome Roundup, a local organic farmer.  Do not be a stranger.  Nice work by Piglet on the headlock.

    God is good all of the time!

    Attila

  • A Royal Straight, Sort of

    The not-so holy trinity PAX of 3 assembled in the gloom to attack the weekly KB workout.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • KB Lindsay at the picnic tables with KB step-ups and sit ‘n presses
    • KB ladder – 10, 15, 20, 25 reps, adding an exercise at each interval
      • 70 high pulls
      • 70 curls
      • 70 sumo squats
      • 70 overhead pulls
      • 70 presses
      • 70 lawnmower pulls, each arm
    • COT with YHC taking us out

    Had the royal straight of COTs in this order – Offshore, 46; Lighthouse, 47; and Attila, 48.  Pretty cool  Pretty unplanned.

    God is good all of the time!

    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