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Author: ATTILA

Playing the Hits
Fourteen noble warriors skipped ultimate and assembled at Gridiron for a ground and pound beatdown. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Suzanne Somers
  - Merkins
  - LBC
  - APD
- Laps of luxury – 3 rounds
  - 10 burpees at each side of the 50 yard line
  - Move to the end zone for 15 arm exercises
    HRM
    Wide grip merkins
    Chuck Norris
  - Move across the end zone
    Bear crawl
    Crab walk
    Lunge walk
  - Do 15 reps of an ab exercise at the other corner of the zone
    WWII sit-ups
    Side lunges – each side
    FM
  - Same thing on other side of field until all the way around the field
- 20 reps of PLT – 3x
- Jack Webb – up to 11 merkins, 44 air presses
- 3x check
  - Wall sit
  - Reverse crunch
  - Run parking lot loop
- Mary and stretching
- COT with YHC taking us out
Great work from the PAX today. Tons of mumble chatter and good fellowship. This is quick and to the point as I need to run

Prayers up for Mr. Rogers son Lincoln.

God is good all of the time!

Attila
July 15, 2023
Butt Crack Sweat
Nothing says summer like KBs and humidity. Four noble warriors joined forced this morning to have a little fun, and here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - HRM
  - LBC
  - APD
- KB 4 corners – lunge walk the 4 corners with 5, 10, 15 & 20 reps of an exercise
  - Sit ‘n press
  - Curls
  - High pulls
- 4x check
  - Run
  - Overhead pulls
  - Presses
  - Lawnmower pulls
- COT with YHC taking us out
Best wishes to Byproduct as he gives his daughter away on Saturday!

Summer humidity was here today. YHC’s butt crack was sweating.

God is still good all of the time!

Attila
July 6, 2023
Lightning Bugs
Muggy and misty is made for KB. Five KB warriors shook off the fart sack to partake this morning. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Dead man hang
- 13/7 burn-out – 13 exercises with 7 reps for each, alternate one exercise having 13 reps
  - Lawmower pulls (each arm) – 48 total reps
  - High pulls – 48 total reps
  - Curls – 48 total reps
  - Tricep press – 48 total reps
  - Weighted lunges (each leg) – 48 total reps
  - Steps-ups with a calf raise (each leg) – 42 total reps
  - Squats – 42 total reps
  - KB presses – 42 total reps
  - Halos – 42 total reps
  - KB swings – 48 total reps
- COT with YHC taking us out
Great work by the PAX. Pigskin and Gypsy came in neon. There was a local runner dressed comparably. They bonded. They tried to create a nickname for this group. Lightning Bugs stuck. They are cute.

The PAX stayed dry today, so that was a win.

God is good all of the time!

Attila
June 22, 2023
Brownish Red Air Quality
Air quality was not great, but the PAX was stellar. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Dead man hang
  - Merkins
  - LBC
- KB ladder – 5 exercises, 10 reps down to 2 then 10 instead of 1 with 15 lawnmower pull chaser after each set
  - Curls
  - Sumo squats with a high pull
  - Overhead pulls
  - Flutter presses
  - KB hammers
- 3x check – run, wall sit with KB, presses
- COT with YHC taking us out
Great work from the PAX. Air quality was RED, with some PAX exhaust mixed in. For those that do not know, Homer does not own a shirt with sleeves, and Offshore tried to set a record for numbers of curls in light of alternative exercise chosen. See you in the gloom!

God is good all of the time!

Attila
June 8, 2023
ASS to be Notified of Violations
It was a super HAWT POTATO at Gridiron this morning. Here is how it went down:
- Gypsy
  - No COP, just an 11 with merkins and some crazy squat jacks
- Lighthouse/Mariner – a beast
  - Burpees
  - FM
  - Squats
  - HRM
  - H2H
  - Crunchy frogs
- Gomer Pyle
  - Super-sized curb crawl (up to 5 and down to 1) with bear crawls, lunges, crab walks, and crawl bears
- Pigskin – his traditional wall routine 3x
  - Wall sits
  - Balls to the wall
  - Donkey kicks
- Attila – 3x check
  - Merkins
  - WWII sit-ups
  - Run the loop
- Chum Bucket – stretches
- COT with YHC taking us out
HAWT POTATOES suck. Everyone brings their fastball. Homer was disgruntled. Much of the mumble-chatter will be reported to the Asian Social Society (“ASS”) for various violations. Out of fear of being targeted by ASS, no further discussion. We have been warned.

Summer tour is on.

God is good all of the time!

Attila
June 3, 2023
Screw the Hot Potato
Five noble warriors fought off the post-holiday weekend fartsack to embrace the suck of Heartbreak Ridge. YHC hogged the hot potato. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Dead man hang
  - Merkins
  - LBC
- Mosey to the blacktop for 4 corners
  - 70 HRM
  - 70 WWII sit-ups
  - 70 monkey humpers
- 5x check – 3 rounds
  - Bear crawl/run
  - Wall sit
  - Balls to the wall
  - FM
  - Merkins
- Mosey to the Heartbreak Hill for 7 hill runs and 1 Bernie
- Mosey back to the parking lot for COT with YHC taking us out
Great work from the PAX today. Steady and solid effort from all. Great fellowship. Certain PAX members want to see a pic of Probation’s fiancé to confirm existence and worthiness.

Announcements include the assumed July 4^th convergence TBD. Summer tour is underway.

God is good all of the time!

Attila
May 30, 2023
Beast of a Thursday
6 HIMs joined forces for another Thursday KB ground ‘n pound. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Dead man hang
  - Merkins
  - LBC
- Mosey to the band field for a KB beast
  - Back carry with sit ‘n presses
  - RH waiters carry with high pulls
  - LG waiters carry with curls
  - Death crawls with swings
  - Around the worlds with sumo squats
  - Weighted lunges with tricep presses
- 25 FM in cadence
- Meander back to the parking lot with a stop to do 20 lawnmower pulls, each arm
- Find a curb
  - 15 overhead pulls
  - 15 skull crushers
  - 15 presses
  - 15 lawnmower pulls, each arm
- COT with YHC taking us out
Another great start to the day with the faithful CM PAX. Good work by all the PAX. YHC is happy to report that no one was (further) injured.

Convergence on Memorial Day at Tredegar at 7 am.

God is good all of the time!

Attila
May 25, 2023
No Energy, All Pain
Eight noble warriors clanged some KB metal in the gloom this morning. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Dead man hang
  - Merkins
  - LBC
- Catch me if you can – partner up, one man carries 2 KBs while the other does 10 burpees and runs to the loop until he catches up; rinse and repeat 4x each PAX member
- KB escalator (10, 15, 20, 25 reps)
  - KB press
  - Skull crushers
  - Overhead pulls
  - Sumo squats
  - KB curls
  - Lawnmower pulls, each arm
- Mosey to the benches – 15 step-ups each leg (on the extra high benches) and 18 WWII sit-ups
- Mosey to the flag for COT with YHC taking us out
What a great compliment from Handshake for YHC today, “your Q’s lack energy but they can be deceptively brutal.” The KB escalator will leave some reminders for the PAX in the coming days. Great work by the PAX today.

Convergence on Memorial Day at Tredegar at 7 am.

God is good all of the time!

Attila
May 18, 2023
48 Continued
YHC continued his birthday week Q’s at my weekly posting AO’s with HBR today. Here is how the PAX celebrated 48:
- COP
  - SSH
  - Ukranian soldiers
  - DQ
  - Helicopters
  - Arm circles
  - Dead man hang
  - Merkins
  - LBC
- Burpee march – 3x down the parking lot with 48 total burpees, 48 2x FM and 48 APD
- Mosey to the football field for 4 corners – 12 reps at each corner and cumulative
  - 144 HRM
  - 96 WWII sit-ups
  - 48 squats
- Mosey to the jerkin gym – 4x reps
  - 48 jerkins
  - 48 PLT
- Mosey back to the flag for COT with YHC taking us out
Good to see these nine warriors on such a glorious morning. Mumble-chatter early, more silence later. Great work by all. Plenty of reps. The PAX is grateful that YHC is not at double or triple respect.

Convergence on Memorial Day at Tredegar at 7 am.

God is good all of the time!

Attila
May 16, 2023
48
A PAX of 15 celebrated YHC’s birthday Q on this glorious Gridiron Saturday. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Arm circles
  - Dead man hang
  - Suzanne Somers
  - Merkins
  - LBC
- 48s – run the football field with 12 reps of an exercise at each 25 (48 reps total)
  - HRM
  - WWII sit-ups
  - Squat thrusters
  - 2x crab cakes
  - Chuck Norris
  - Side crunches – each side
  - Burpees
- 48 APDS to cool down
- Mosey to the pull-up bars – 6 cycles of 8 pull-ups (or jerkins) and 8 step-ups (each leg) for 48 total reps of each
- 48 second elbow plank
- Mosey back to the football field
  - 48 second wall sit
  - 48 yard sprints until time
- COT with YHC taking us out
Welcome to Spotify. Apparently when Gomer asks an 18 year-old the first album bought, he looks at you like you have a hole in your head. Great to have Lighthouse back today, and it is always good to have Gypsy talking incessantly as if he were a 14 year old girl.

Convergence is coming on Monday, May 29^th at Tredegar. The PAX gets started at 7 am.

Celebrate the moms in your life tomorrow. God is good all of the time!

Attila
May 13, 2023

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