Author: ATTILA

  • Dropping the Average Age

    Holiday weekends can bring out the 2.0s.  YHC adolescent 2.0 was headlocked by the M, and as a result, got a grade A beat-down as a part of his 4-day weekend.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercises
      • Merkins
      • LBC
      • Suzanne Somers
    • Mosey to the basketball court behind the school for a 4 corners with 10, 15, 20 and 25 reps of an exercise plus a version of an arch loader on the short sides of the multiple courts (running on the long end)
      • HRM and bear crawls
      • Crab cakes and crab walks
      • WWII sit-ups and lunges
      • Hammers and duck walks
    • Mosey to the front of the school for a 3x check with run, Australian mountain climbers and flutter kicks
    • Mosey back to the pavilions for a descending ladder of step-ups (each leg) and dips – 20, 15, 10, and 5 reps (with 30 dips accompanying the 5 step-ups)
    • COT with YHC taking us out

    Great work from the PAX today, including Mariner.  When you trade Pigskin for Mariner, the average age of the PAX at Gridiron is transformed; no longer the senior citizen AO. Enjoyed the 3rd F afterwards at Starbucks where Blue Moon joined the PAX.

    Prayers for Lighthouse as his father passed this week.  Continue prayers for Lab Rat and other PAX members who are healing injuries, including Blue Moon who has surgery this week.

    Convergence on Monday at 7 am at Tredegar.

    God is good all of the time!

    Attila

  • Just Another KB Thursday

    A six-pack of KB warriors assembled in the morning mist for KB beat-down.  Here is how it went down:

    • COP
      • SSH
      • Cherry pickers
      • Jazzercises
      • Arm circles
      • Merkins
      • LBC
      • APD
    • 4 corners – 10, 15, 20 & 25 reps with KB lunges between corners
      • High pulls
      • Shoulder presses
      • Curls
    • Run the bus loop
    • 11s – sit ‘n presses and KB hammers
    • 3x check – run, overhead pulls, and KB presses
    • Ring of fire – 10 merkins
    • COT with YHC taking us out

    Great work by the PAX, and good to see Bedpan.  It was a quieter work-out today with no White Deer, and sans Pigskin, we stuck to one language.

    Prayers for Ukraine, Lab Rat, Gypsy and others with unspoken ailments. 

    No blood drive on June 4th.  See you at the convergence on Monday.

    God is good all of the time!

    Attila

  • 47

    10 noble warrior were invited to a birthday party today.  Tuckahoe Takeover took a backseat to YHC personal celebration.  Here is how it went down:

    • COP
      • 47 SSH
      • DQ
      • Jazzercizes
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the football fields for 47s
      • Run down the field, stopping at the 25, 50, 25 and goal line to do 12, 12, 12 and 11 reps of an exercise respectively and then run back and chase it with 8, 8, 8, 8, 8 and 7 burpees respectively
        • HRM
        • WWII sit-ups
        • 2x crab cakes
        • Storm squats
        • Merkins
        • Reverse crunches
      • 47 second elbow plank
      • Mosey to the pull-up bars and partner up for 47 combined pull-ups (partner does Freddy Mercuries while he waits)
      • Partners do 47 PLTs, respectively
      • Mosey back to the parking lot for a 3x check with Australian mountain climbers, side crunches and a run
      • 47 second wall sit
      • COT with YHC taking us out

    All I can say is thank goodness this was not Pigskin’s birthday!  Great work by the PAX.

    Announcements include the blood drive in 3 weeks.  Please sign up to give!

    God is good all of the time!

    Attila

  • KB AMRAP

    Six noble KB warriors assembled on a beautiful morning for a classic Toga-inspired workout.  Here is how it went down.

    • COP
      • Invisible jump rope
      • IW
      • Cherry pickers
      • Arm circles – forwards and backwards
      • Helicopters
      • Suzanne Somers
      • Merkins
      • FM
    • AMRAP challenge – rotation of 5 exercises over a 30 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
      • Curls
      • Tricep presses
      • High pulls
      • Squats
      • KB swings
    • Run the bus loop
    • AMRAP challenge/version 2 – rotation of 4 exercises over a 30 second period, with reduced rest after each rotation, rests of 20, 15, 10 and 5 seconds
      • Overhead pulls
      • Sit ‘n presses
      • KB presses
      • KB hammers
    • Run the bus loop
    • 15 Lawnmower pulls each arm
    • Stretching
    • COT with YHC taking us out

    Great work by the PAX today.  Good to have everyone there.  Please remember that the blood drive is June 4th at Epiphany Lutheran Church (Monument and Horsepen).  If you can, support White Snake this Saturday at the Bluegrass Festival.  Park at James River H.S., and there will be shuttles and beer trucks to serve you accordingly.

    God is good all of the time!

    Attila

  • 100% Gridiron

    Eight loyal Gridironers joined today at the maiden AO for an Attila-style beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • One man Dora – divide reps into 5 sets with run in-between
      • 100 HRM
      • 200 squats
      • 300 LBC
    • Arc loader with 15 2x crab cakes at mid-field and 15 2x Freddy Mercuries on opposite sideline
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Duck walk
      • Cheetah sprint
      • Bear crawl
    • 4x check
      • Run
      • Wall sit with air presses
      • Dips
      • Side crunches
    • Ring of fire
    • COT with YHC taking us out

    Great work from the PAX today, including 100% attendance at 3rd F coffee afterwards.  Today was a throwback with 100% of our time on the AO namesake, the gridiron.  The HRM were a terror, but a must.  Great to see each of the members of the PAX.  Continued prayers for Gypsy and Lighthouse’s family in Ukraine.

    God is good all of the time!

    Attila

  • Happy Anniversary Handshake

    For those of us still in RVA during spring break, a beautiful morning greeted six noble warriors at Heartbreak Ridge.   With Handshake’s oversharing at a premium, here is the PG rated portion of what happened:

    • COP
      • SSH
      • Ukranian soldiers
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • Freddie Mercuries
      • APD
    • Mosey to the football field for an arch loader – with 25 reverse crunches after every cycle
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Duck walk
      • Cheetah spring
      • Bear crawl
    • Mosey to the jerkin gym for 8 reps, 4x
    • Mosey to the football field for a 3x check
      • Run
      • Man maker merkins
      • Imperial squats
    • Mosey to the Heartbreak Hill for 10 uphill sprints
    • Merkin line
    • Mosey back to the parking lot for COT with YHC taking us out

    Condolences to Handshake’s M on 14 years.  Enjoy that celebration with family in Dollywood tonight.  Handshake shared a lot. 

    Great work from a loyal PAX today.  God is good all of the time!

    Attila

  • Tank Top Thursday

    A perfect PAX of 10 showed up for arm and shoulder day at Circus Maximus.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Stretches
      • Merkins
      • LBC
      • APD
    • One man KB Dora – divide reps by 5 with an run down the bus loop in between
      • 100 sit ‘n presses
      • 150 overhead pulls
      • 200 lawnmower pulls
    • COT with YHC taking us out

    Great work from the PAX today.  Good luck lifting that beer later tonight.  Great to have Soul Train with us!  Hope to see him at some more AOs.  Also, thanks to Gypsy and Homer for wear their tank tops and kicking off the gun show.  Hard to believe it was 23 degrees just 48 hours ago.

    God is good all of the time!

    Attila

  • Thursday KBs

    A reprieve from showers and warm temps greeted 8 KB warriors on the glorious Thursday.  With 1 FNG in tow, here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Merkins
      • LBC
      • Run the bus loop
    • 13 exercises – each round do 7 reps of each, with one exercise getting 13 reps;  just keep cycling through until we finished with 48 reps of each exercise
      • Lawnmower pulls – each arm
      • High pulls
      • Curls
      • Swings
      • Squat thrusts
      • Lunges – each leg
      • Figure 8s
      • Sit ‘n press
      • Overhead pulls
      • American hammers
      • Halos
    • COT with YHC taking us out

    Great work today from the PAX.  Welcome to White Deer’s out of town guest, Grimace (double respect).  White Deer never shut up, and it was hard to tell who he was barking at most of the time!  Great to see all of the PAX.  Prayers for Gypsy’s heart condition, Lighthouse’s family in Ukraine and all of the recent graduates trying to adult it up in this climate. 


    God is good all of the time!

    Attila

  • A “Special” PAX

    Today was not a day for the casual and occasional PAX member.  Rain and dropping temps meant only a special kind of craziness would embrace the Gridiron gloom.  Here is how it went down for 5 noble warriors:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • Deck of destiny under the cover of the bus loop without the deck
    • Mosey back to the Pavilions for 25 step ups each leg
    • COT with YHC taking us out
    • Starbucks for some 2nd F

    When Johnsonville rolled in at 6:55, we put wagers on who might be off-center enough to post on a miserable day.  Well, no surprise, Chum Bucket and Pigskin rolled in.  Gomer Pyle was a welcomed edition.  Great work by the PAX, and YHC was thoroughly educated by Gomer Pyle at 2nd F.  His military wisdom served for a great listen.  Thanks to the PAX members that braved the elements.  It was a fun one. 

    God is good all of the time!

    Attila

  • Sleepwalking

    A solid PAX of 6 assembled to throw around the KBs this morning.  Mumble-chatter and bodily functions provided a lot of background noise that some of us tried to tune out.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • LBC
      • APD
    • Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
      • Lawnmower pulls – each arm (8x)
      • Overhead pulls (7x)
      • Sit ‘n presses (6x)
      • Sumo squats (5x)
      • Curls (4x)
      • KB swings (3x)
      • Shoulder press (2x)
      • American hammers
    • Run the bus loop
    • Ring of fire – 10 merkins
    • COT with YHC taking us out

    YHC was up watching UVA last night, and as a result was sleep walking today.  Thanks to the PAX for putting up with his fatigue.  Great work all around.  Time for a nap.

    God is good all of the time!

    Attila