Author: ATTILA

  • What Rain?

    Apparently today was not for the faint of heart.  A cold, steady rain reduced us to 3 KB giants.  Here is how it went down?

    • COP
      • 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
      • Swings
    • Brief stretching
    • 2nd AMRAP challenge
      • Sit ‘n presses
      • Bench presses
      • Overhead pulls
      • Skull crushers
      • KB hammers
    • COT

    The PAX remained covered and dry today.  Great work and our arms should be sore later on.  We certainly missed the rest of the PAX today.  For those that fart-sacked, an injured 70 year-old made you look like weak sissies today.

    Announcements – check Slack for updates on happy hours, caroling, and upcoming special work-outs. 

    Prayers up for our PAX members nursing injuries and needing healing.

    God is good all of the time!

    Attila

  • Seeking Cover & Variety

    Less than ideal weather welcomed a faithful PAX at today’s Gridiron.  Cover and variety ruled.  Here is how it went down:

    • Mosey to the bus loop for COP
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Dead man hang
    • Deck of death without the cards, just work through the exercises:
    • COT with YHC taking us out

    Good work from the PAX today.  Plenty of opportunity to grumble, but got a lot in. 

    Shoe drive in December.  Check Slack or text Gypsy.

    God is good all of the time!

    Attila

  • High Rep Thursday

    Seven noble warriors embraced the gloom and their KBs at Circus Maximus.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles – small & big
      • Merkins
      • LBC
      • APD
    • One man KB Dora – divide each exercise into 5 sets of reps, with a run down the bus loop between sets
      • 100 sit ‘n presses
      • 150 sumo squats
      • 200 lawnmower pulls
      • 250 presses (had to cut short to 200 due to time)
    • COT with YHC taking us out

    Great work from the PAX today.  We missed the pioneer of RVA triple respect, Pigskin, today.  Get healthy brother!   Great work from the PAX with this high rep workout. 

    Remember the shoe drive in December.  Check Slack or reach out to Gypsy with questions.

    God is good all of the time!

    Attila

  • The Deck Takes the Q

    Seven noble warriors accepted the fate presented by the 54 cards in a deck.  With KBs in tow, here is how it went down:

    • COP
      • SSH
      • IW
      • Dead man hang
      • Helicopters
      • Arm Circles
    • KB Deck of Death, 12 reps for each suit
      • Hearts – KB curls (156)
      • Diamonds – High pulls (156)
      • Clubs – Sit ‘n press (156)
      • Spades – Overhead pulls (156)
      • Joker – Burpees (24)
    • COT with YHC taking us out

    Great work by the PAX.  Offshore was more sassy than usual, but the deck usually brings that out in someone.  Prayers for healing for Pigskin.  Great to be with these men to start the day.

    God is good all of the time!

    Attila

  • Marathon Madness

    With some of our brothers running the Richmond marathon today, five noble warriors had some fun and honored them on the Gridiron.   Here is how it went down:

    • COP
      • SSH
      • Hillbillies
      • Dead man hang
      • Helicopters
      • Arm Circles
      • Suzanne Somers
      • LBC
    • Marathon boot camp – run the length of the football field and do 26 reps of an exercise, run back and do 2 burpees; repeat 26x
      • Merkins
      • WWII sit-ups
      • Squats
      • CDD
      • LBC
      • Monkey humpers
      • Diamond Merkins
      • Crunchy frogs
      • Alternating lunges
      • Wide grip merkins
      • Side crunches
      • Storm squats
      • HRM
      • Heels to heaven
      • Squat thrusters (with air press)
      • Shoulder taps
      • Reverse crunches
      • APD
      • Crab cakes
      • Freddie Mercuries
      • Flying nuns
      • Chuck Norris merkins
      • Flutter kicks
      • Air presses
      • Dollys
      • Hammers
    • COT with YHC taking us out

    Good mix of arms, abs, legs and cardio.  Prayers up for all of our brothers doing 26.2, 13.1 or 8k today.  Much respect.   Great work by the men that joined YHC today!

    God is good all of the time!

    Attila

  • More Gridiron Fun

    Five strong redwoods avoided the long training runs to battle the Gridiron gloom.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Arm Circles
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the tennis courts for a one-man Dora (all reps for each man)
      • 100 merkins
      • 200 squats
      • 300 LBC
    • Mosey to the bus stop where one man bear crawls to the end of the line while the rest do pole smokers and then shift to pole sits
    • Mosey to the playground for a Jack Webb
    • Mary
      • Freddie Mercury
      • Side crunches
      • Crunchy frogs
    • COT with YHC taking us out

    Great work by the PAX today.  Prayers for Mr. Rogers family and their son’s transition to the military.  Continued prayers for all of the PAX families in a period of transition.

    God is good all of the time!

    Attila

  • Just Another KB Thursday

    A faithful 4 welcomed the recent cold front with varying KB weights.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm Circles
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • KB 4 corners with KB lung walks
      • 5, 10, 15, 20 high pulls
      • 5, 10, 15, 20 curls
      • 5, 10, 15, 20 swings
    • 4x check – run, overhead pulls, lawnmower pulls, sit ‘n press
    • Mary
      • Freddie Mercuries
      • Side lunges – each side
    • COT with YHC correspondent taking us out

    Great day of fitness and fellowship with my brothers.  Continued prayers for PAX members in periods of big life transitions. 

    God is good all of the time!

    Attila

  • Just Paying Rent in Offshore’s World

    When dealing with KBs, it is Offshore world, and the rest of us are just paying rent.  Offshore and his 45 lb. cannonball led the way today.  Here is how it went down:

    • COP
      • COP SSH
      • IW
      • DQ
      • Helicopters
      • Arm Circles
      • Dead man hang
      • Merkins
      • LBC
    • 11s with step-ups and KB hammers (2 count on both)
    • KB ladder – 5, 10, 15, 20 & 25 reps; adding an exercise on each rotation
      • Overhead pulls
      • Skull crushers
      • Sit ‘n press
      • Sumo squats
      • High pulls
      • Lawnmower pulls (each arm)
    • COT with YHC taking us out

    Great work from the PAX today and major t-claps for Offshore for high weight/high reps.  He was the beast, almost doubling the weight used by certain member(s) of the PAX. 

    God is good all of the time!

    Attila

  • Embrace the Dew

    A daunting dozen shook off the morning dew to embrace the morning suck.  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 laps of luxury
      • 1st lap – 10 burpees at each 50 2x, 15 HRM at end zone 2x, bear crawl across field 2x, 20 WWII sit-ups after bear crawls 2x
      • 2nd lap – 10 burpees at each 50 2x, 15 CDD at the end zone 2x, crab walk across the field 2x, 20 2x flutter kicks 2x after crab walks
      • 3rd lap – 10 burpees at each 50  2x, 15 manmaker merkins at end zone 2x, lunge across field 2x, 20 reverse crunches after lunging 2x
    • Lindsay – dips and heels to heaven
    • Curb crawl up to 7
    • Mosey back to parking lot for a 3x check – run, wall sit, side lunges
    • COT with YHC taking us out

    Convergence at 7:30 am at Gridiron next week.  Celebrating 8 years.  Parking at Pouncey Tract Park and SPMS. 

    Great work from the PAX today.  Thankful for the fellowship.  Good work men!

    God is good all of the time!

    Attila

  • Return of the Lucky Bus Loop

    The PAX continues to persevere without our elder stateman, Pigskin.  YHC took another Q in hopes of one day achieving his greatness.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Stretches
      • Merkins
      • LBC
      • APD
    • Lucky bus loop – 4 stops, 15 reps per exercise, add an additional exercise with each stop
      • Lawnmower pulls – 120 reps
      • Sit ‘n press – 105 reps
      • Overhead pulls – 90 reps
      • Sumo squats – 75 reps
      • Curls – 60 reps
      • Swings – 45 reps
      • Halos – 30 reps
      • 2x hammers – 15 reps
    • COT with YHC taking us out

    Great job by the PAX today.  Enjoyed the opportunity to throw around some KBs and fellowship.  Here is to a great Thursday for everyone.   God is good all of the time!

    Attila