Author: ATTILA

Rinse & Repeat Beast
A lighter holiday crowd, but still a great day at the Gridiron. Here is how it went down:
- COP
  - Parking lot tracers
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Dead man hang
  - Merkins
  - LBC
- Mosey to the turf field for a cumulative beast
  - 216 HRM
  - 180 WWII sit-ups
  - 144 2x crab cakes
  - 108 helix squats
  - 72 flutter kicks
  - 36 burpees
- Mosey to the pavilions for Lindsay with reverse crunches and dips
- COT with YHC taking us out
Great work by the PAX! Good to have Pinto back! Quick healing for the sick and injured. You were missed. YHC has not been keeping up with backblasts for missed workouts so this one was a bit of a repeat from last week, but in all fairness, it was my personal beast week! Beast week complete!

Convergence Monday at Dogpile at 7 am.

Convergence 9/24 at Gridiron at 7:30 am.

God is good all of the time!

Attila
September 4, 2022
Beast Week – Part Deux
A lucky PAX of 7 embraced the KB gloom for a beginning of school year beat-down. Here is how it went down:
- COP
  - SSH
  - Ukrainian soldiers
  - Dead man hang
  - Helicopters
  - Arm circles
  - Stretch
  - Merkins
  - LBC
- KB Beast – different exercise and different means of traversing the length of the bus loop
  - Sit ‘n press and KB carry
  - High pulls and right-hand overhead carry
  - Curls and left-hand overhead carry
  - Swings and death crawl
  - Tricep press and weighted lunges
  - Halos and around the world
- COT with YHC taking us out
YHC is making his week of Qs “Beast Week.” Wonder what is in store for Saturday at Gridiron…

Death crawls suck! Also, t-claps to Offshore for having a weight that matches his non-hate age.

Safe travels Pigskin! No trimming or shortening of the mustache while you are away.

Convergence on Monday at Dogpile at 7 am.

Good is good all of the time!

Attila
September 1, 2022
Just a Little Bird & Bees
Pick the lesser of 2 evils Handshake…YHC or Pigskin. Back to school beat-down went as follows:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm Circles
  - Stretch
  - Merkins
  - LBC
- Beast
  - Burpees
  - Squats
  - Crab cakes
  - HRM
  - WWII sit-ups
  - Reverse crunches
- Lindsay at the bleachers with bench kicks and dips
- 3x check – APD, pickle pounders, run
- Ring of fire
- COT with YHC taking us out
Good to see the PAX today as HBR gives the middle finger to Iron PAX. YHC is spending this week teaching the birds and the bees to his 11 year old 2.0, so a special honeymoon suite 3x check today. Hope all the bystanders enjoyed.

Convergence Monday at 7 am at Dogpile.

Continued prayers for everyone as families transition into a new school year and new phases of life. God is good all of the time!

Attila
August 30, 2022
AMRAP Thursday
A PAX of a lucky 7 assembled for another kettlebell Thursday. Here is how it went down:
- COP
  - SSH
  - IW
  - Dead man hang
  - Helicopters
  - Arm circles
  - Scorpion kicks
  - 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 1^st cycle, 15 on the next, 10 on the 3^rd and 5 on the final cycle
  - High pulls
  - Curls
  - Tricep press
  - Squats
  - Halos
- Run the bus loop
- 2^nd AMRAP challenge
  - Sit ‘n presses
  - Bench presses
  - Overhead pulls
  - Skull crushers
  - KB hammers
- COT
Prayers today for our families as many are in transition, including the start of new school years. Hoping we are filled with Christ’s love for us so we are focused on loving and serving our loved ones. Prayers for those going through challenging times! God is good all of the time!

Attila
August 25, 2022
Better Late than Never
Under the better late than never category, we did kettle bells 2 weeks ago. It had everyone complaining. Here is how it went down:
- COP
  - SSH
  - DQ
  - IW
  - Arm circles
  - Helicopters
  - Merkins
  - LBC
- Deck of death – full deck of cards, each suit is an exercise of 12 reps, work through the deck
  - 156 overhead pulls
  - 156 curls
  - 156 high pulls
  - 156 sit ‘n presses
  - 24 burpees (jokers)
- Run the bus loop 2x
- COT with YHC taking us out
YHC has been on vacation since the workout. This prepared his body for a week on the lake. Everyone else was sore. You’re welcome!

God is good all of the time!

Attila
August 20, 2022
Do Not Wreck Yourself
A six-pack of Gridiron gladiators met up on this damp August morning to push themselves, but not wreck themselves. Here is how it went down:
- COP
  - Invisible jump rope
  - Ukrainian soldiers
  - Cherry pickers
  - Helicopters
  - Arm circles
  - Suzanne Somers
  - Merkins
  - LBC
- Burpee march – 15 burpees down the parking lot with 20 WWII sit-ups and 20 APD chaser, rinse and repeat 4x
- Mosey to the football field for an arch loader, with 20 dips and 20 squats on the other side
  - Bear crawl
  - Crab walk
  - Bunny hop
  - Duck walk
  - Cheetah sprint
  - Bear crawl
- Find 3 trees with the PAX doing the following:
  - Australian mountain climbers
  - Reverse crunches
  - Side crunches
  - Storm squats
  - HRM
  - Crunchy frogs
- Mosey to the playground for a Jack Webb
- 50 LBC chaser
- Mosey back to the fields for intervals – 30 seconds sprint, 30 second mosey
- COT with YHC taking us out
Good to have Pinto back. He outworked the doctors and the chainsaw.

Prayers for those away today. You were missed

God is good all of the time!

Attila
August 6, 2022
Post July 4th Hangover
It appears that headcounts were the victim of vacations and Tater’s pool party. With that said, three faithful warriors battled the gloom and HBR this morning. Here is how it went down:
- COP
  - SSH
  - Ukrainian soldiers
  - DQ
  - Helicopters
  - Arm circles
  - Suzanne Somers
  - Merkins
  - LBC
- Mosey to the parking lot for a burpee march – hit it spot with a burpee, going all the way across, end with 20 WWII sit-ups and 20 APDs; rinse and repeat 3x
- Mosey to the HB Hill for an arch loader up the fill with 20 reverse crunches and 15 2x American hammers
  - Bear crawl
  - Crab walk
  - Bear crawl
  - Duck walk
  - Bear crawl
  - Cheetah sprint
- Jack Webb on the softball field
- 3x with weighted squats, FM and a run
- Mosey back to the flag for COT with YHC taking us out
Great work by a loyal and faithful PAX. God is good all of the time!

Attila
July 5, 2022
Beach Body Prep
14 noble warriors came out on a holiday weekend for a classic you vs. you F3 beat-down. Here is how it went down:
- COP
  - Parking lot tracers
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Suzanne Somers
  - Merkins
  - FM
  - APD
- One man Dora on the football field – divide the reps into 5 segments with a run across the football field in-between:
  - 100 HRM
  - 200 Squats
  - 300 LBC
- Curb crawl – ascending to 10 incline/decline merkins
- 4x check with run, balls-to-the-ball toe taps, lunges, WWII sit-ups
- Mosey to back to the cushion playground for Mary
  - Reverse crunches
  - Ring of fire
- COT with YHC taking us out
Great work from the PAX. As usual, White Deer had some smart @$$ comments. Gypsy kept whining. Pigskin counted in a different language. Good to be home! Strong efforts from Bedpan and Mariner, and good to see Blue Moon hobble in at the end to see the PAX.

Convergence on Monday at Batteau AO. Check Slack and social media details. Tater is hosting folks on the 4^th, but really it is just dudes that want to drink beer. You might want to reach out to him if women and children will want to attend.

Prayers for those recovering, including Gomer Pyle’s COVID family.

God is good all of the time!

Attila
July 2, 2022
Climbing the Ladder
Humidity is back, but so was Byproduct. Only one were missed. A prime 7 joined for a KB beat-down. Here is how it went down:
- COP
  - SSH
  - IW
  - Cherry pickers
  - Helicopters
  - Arm circles
  - Jazzercise
  - Merkins
  - LBC
  - APD
- KB ladder 10 reps down to 2 then 10 more for each of the following with a chaser of 10 lawnmower pulls (each arm)
  - High pulls
  - Tricep press
  - Curls
  - Squat thrusters
- Run the loop
- 11s with overhead pulls and step-ups (each leg) at the picnic tables
- COT with YHC taking us out
Great to see Oyster make the commute back to the west end for some KB fun. Offshore continues to impress with his cannon ball KB. Great work by all of the PAX. Prayers for those who are sick and injured. HBD Mariner!

God is good all of the time!

Attila
June 23, 2022
Reclaiming HBR
A magic 8-ball PAX assembled on this no-so gloomy summer morning to push themselves. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Suzanne Somers
  - Merkins
  - LBC
- Mosey to the tennis court – wheelbarrow to the net for 10 derkins, rinse and repeat 3x each man
- Mosey to the blacktop for a 4x check – run, HRM, Freddie Mercuries, balls to the wall
- Mosey to the baseball field for an arch loader with 15 WWII sit-ups a the end of each round
  - Bear crawl
  - Crab walk
  - Bunny hop
  - Duck walk
  - Crawl bear
- Mosey to the jerkin gym for 4x 8 jerkins
- Mosey to the hill for hill runs
- Mosey back to the parking lot for COT with YHC taking us out
Great PAX today with some solid work. Remember amateur hour for RAMM on Friday morning. Come one and come all.

Prayers for the PAX members continuing to heal. God is good all of the time!

Attila
June 21, 2022