Author: ATTILA

  • No Hairy Monster Sighting

    Despite Handshake’s desire to make this a male stripper led workout, a noble PAX assembled for full-body beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • Mosey to the parking lot for a burpee march – one burpee per parking space across the parking lot following by 15 WWII sit-ups and 15 APD; rinse and repeat back across
    • 11s at the picnic tables – derkins and step-ups (each leg)
    • Mosey to the jerkin gym – 8 reps 4x
    • Mosey to the Heartbreak hill for a Dora
      • 100 merkins
      • 200 squats
      • 300 LBC
      • Bernie Sanders up the hill and run back down
    • Cool down run on the track
    • COT with YHC taking us out

    CUSAP coming up at Curahee on May 6th.  Talk to Gypsy.  It is co-ed. It is a CUSAP.

    Great work by the PAX today.  Thanks for putting up with YHC’s slower pace.  Handshake started the workout with discussing potential male stripper names, completely on character. We went down the path of potential questionable stripper moves, with 5:30 am striking at just the right time. Apologies to Handshake that he did not get lay witness to the hairy monster as he hoped.  Maybe you can live your dreams on another day. 

    Prayers up for Gypsy’s cousins in NICU.  God is good all of the time! 

    Attila

  • 13 x 7 =62

    Warm weather was welcomed.  Lights in the bus stop were welcomed.  Six noble warriors got to plant a KB this week as these girl scouts were not going door-to-door like past weeks.

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • 13/7 – 13 exercises, 13 reps of one exercise on a rotating basis, 7 reps everywhere else, a total of 62 reps today
      • Lawnmower pulls – each arm
      • High pulls
      • Swings
      • Curls
      • Squat thrusters
      • Weighted lunges – each leg
      • Figure 8s
      • Sit ‘n press
      • Overhead pulls
      • Skull crushers
      • KB Hammers
    • COT with YHC taking us out

    Great work from the PAX today.  No running, but this routine does have a cardio element to it.  PAX members were responsible in nursing injuries.

    God is good all of the time!

    Attila

  • Pre-Snow Festivities

    No snow (yet), just 5 strong redwoods with their kettlebells ready for iron to sharpen iron.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Merkins
      • LBC
      • APD
    • KB ladder with 5, 10, 15, 20 reps
      • High pulls
      • Tricep press
      • KB swings
      • Curls
      • Sumo squats
      • Presses
    • Run the bus loop
    • 11s with KB hammers and sit ‘n press
    • 5x check
      • Run
      • Pillar sit
      • Overhead pull
      • Lawnmower pulls
      • Skull crushers
    • COT with YHC taking us out

    Great work from the PAX today.  Fudd tried to sabotage the 5x; he just started making up his own routine.   Great work by Offshore.  There is no better way to comfort an ailing back than a 45 pound cannonball.  Pigskin continues to be a marvel.  A great way to start the day.

    God is good all of the time!

    Attila

  • Better Late than Never

    Another week of build-up for what was expected to be a ground and pound, never leave the parking lot, 10 minutes of burpees Q.  Much hype from Honeydo, and no show, but for 11 noble warriors, here is what they endured:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the black top behind the school for 4 corners with 10, 15, 20 & 25 reps for the following:
      • HRM
      • WWII sit-ups
      • Monkey humpers
      • 2x flutter kicks
    • Mosey to the Heartbreak hill for an 11 with H2H and Chuck Norris merkins (that is 10 runs up and down the hill)
    • Mosey to the jerkin gym for 4x 8 reps of jerkins
    • Cool down run on the track
    • Bernie Sanders up the incline to the parking lot for COT with YHC taking us out

    Great work from the PAX today.  What we learned….Roger Roger can land a plane with one wing, one computers, ½ its engines in the snow on a sandy, short runway.  Not quite, but yeah, he is a stud at the helm.  T-claps for keeping folks safe during a major mechanical issue.   Pinto will celebrate his 50th as a man of the people skiing in Switzerland.  Pigskin is back, and he is about to be as good as new.  We are all just living in his world.   Great to see him overcoming injury, and good to know the rest of us are just soft in comparison. God is good all

  • A Little Red @$$

    A lucky 7 descended upon the Gridiron, sans of any plane tickets to Honduras or dreams of frozen triangles.  With a little red @$$ on the Q, here is how it went down:

    • COP
      • Parking lot tracers
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the SHMS football pasture for a one-man Dora – each PAX member divides the exercises into 5 increments, with a 100 yard run between each set
      • 100 HRM
      • 200 squats
      • 300 LBC
    • Mosey to the entry road for a curb crawl – 1 to 6 down to 1
    • Mosey to the Pavilion for a 3x check
      • Run
      • Step-ups
      • H2H
    • Mosey to the football field for a jack Webb
    • 2 laps around the football field
    • COT with YHC taking us out

    Great work from the PAX today.  T-claps to Polly and Whitesnake on their pre-run.  YHC started with a little red @$$ and the high rep, one-man Dora.  Many thanks to the PAX for persevering. 

    Prayers for those that have recently lost loved one.  Prayers for Fudd, Pigskin and Gomer on their trip. 

    God is good all of the time!

    Attila

  • Time to Say Goodbye to 2022

    For 9 noble warriors, a later start time was required this morning.  Gridiron went on for those unaware of the convergence.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Suzanne Somers
      • Merkins
      • LBC
    • Burpee march – 12 burpees down the parking lot, 20 WWII sit-ups and 22 APDs, rinse and repeat 4x
    • Mosey to the turf field at Striker Park where we ran the field, did 20 reps, ran back and did 22 more reps
      • HRM
      • LBC
      • Squats
      • H2H
      • Shoulder taps (2 count)
      • Side crunches (each side)
      • Squat thrusters
      • Chuck Norris
      • Freddie Mercury
      • Monkey humpers
      • American hammers (2x)
      • CDD
    • Mosey to the pull bars for 4 sets of 12 pull-ups and 22 step-ups
    • Mosey back to the parking lot for COT with YHC taking us out

    A New Year’s celebration today, lots of reps of 12 (months in a year), 20 and 22 (for 2022) and 4 sets (4 quarters in a year).  We ran just over 2 miles as well.  Great work by the PAX, especially great having Pigskin and Otis there.  Appreciated a visit from Kubota as well. Great to see you brother! 3rd F followed at Starbucks.   Great way to wrap up 2022.

    Prayers for the Freeze family after Michael passed on Christmas Eve.  Keep his widow, Hillary, in your prayers.  

    God is good all of the time!

    Attila

  • Festively Dry

    Time to celebrate the holidays, and to stay dry.  To the covered bus drop-offs for a festive KB beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • 12 days of Christmas – KB style
      • 12 lawnmower pulls (each arm) – 144 total
      • 11 overhead pullovers – 121 total
      • 10 sit-n-presses – 100 total
      • 9 weighted sumo squats – 81 total
      • 8 tricep presses – 64 total
      • 7 KB swings – 49 total
      • 6 weighted lunges – 36 total
      • 5 burpees – 25 total
      • 4 high pulls – 16 total
      • 3 American hammers – 9 total
      • 2 merkin rows – 4 total
      • 1 lap around the loop
    • COT – YHC took us out

    Great work for the PAX today.  Prayers up for those recovering from illness and injuries.  Bundle up the weekend and embrace the suck as cold temperatures arrive.  

    God is good all of the time!

    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