Author: ATTILA

  • Card Games

    The PAX had a hot potato at Circus Maximus last week, so YHC was not in the mood for starting a streak.  Time to bring back an oldy, but a goody.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Inverted scorpion kicks
      • Merkins
      • LBC
    • Deck of destiny – 4 suits plus jokers means 12x for 4 exercises and 2 sets of burpees; below is the final tally
      • 156 KB presses
      • 156 overhead pulls
      • 156 sit ‘n presses
      • 156 curls
      • 24 burpees
    • Run the bus loop
    • COT with YHC taking us out

    This workout triggers the same responses every time.  White Deer farts and takes some breaks during burpees.  Byproduct is constantly confused and asking questions.  Offshore follows along just to be a pain in the tail and yank YHC’s chain.  Pigskin and Lighthouse just put their head down and get after it.  T-claps to Mariner for reshuffling the deck and making sure that the PAX consistently had double a certain exercise in each 4x draw of the cards.  YHC simply picked exercises that protected his injuries and allowed myself to successfully finish the workout.

    Remember the convergence on Saturday at Curahee.  Ruck at 6 am, boot camp at 7 am, and then for those interested in injuring themselves, Gomer’s CSAUP follows for the remainder of the day.  God speed to those doing all 3.

    God is good all of the time!

    Attila

  • Hot Potato Served by White Deer

    White Deer was on the Q sheet today.  White Deer was nowhere to be found today.  Time to deploy the hot potato Q.  Here is how it went down:

    • Attila
      • COP
        • SSH
        • IW
        • DQ
        • Helicopters
        • Arm circles
        • Dead man hang
        • Merkins
        • LBC
        • APD
      • Lyndsay – step-ups and curls
    • Pigskin – 20 reps each
      • KB swings
      • High pulls
      • KB presses
      • Tricep presses
      • Renegade rows
    • Fireman Ed
      • Bear crawl and lunge around courtyard
      • Exercise rotation with the runner setting the pace
        • Overhead pulls
        • Presses
        • Sit ‘n press
        • Squats
        • Run the bus loop
    • Lighthouse
      • Exercise rotation with the runner setting the pace
        • Swings
        • KB Hammers
        • Skull crushers
        • Lawnmower pulls
        • Run the bus loop
      • Offshore – mosey back to the shovel flag for Mary
        • Flutter presses
        • COT with Offshore taking us out

    Great work from the PAX today.  A variety of exercise with everyone contributing.  We will send out an APB for White Deer.  No one had an Apple watch to tell Siri to call him at o’dark thirty. 

    God is good all of the time!

    Attila

  • Need to be More Hospitable

    A lucky number 13 joined, including 3 out-of-town visitors, joined one another on the Gridiron for a ground and pound beat-down.  It was no surprise knowing YHC was on the Q sheet, but entertaining nonetheless.  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 a cumulative beast
      • 216 HRM
      • 180 WWII sit-ups
      • 144 monkey humpers
      • 108 side crunches – each side
      • 72 crab cakes
      • 36 burpees
    • Mosey to the bleachers for a Lyndsay with derkins and bench kicks
    • Mosey back to the field for field sprints
    • COT with YHC taking us out

    YHC was not a great host today.  Welcome to our visitors from LA and GA, Brimstone, Nomad and Prairie Dog.  Complete with clown van, YHC assumed that they were seasoned F3 veterans and failed to therefore explain the concept of a beast and a Lyndsay.  Failure in hospitality, but hopefully we will see these men some more in the coming weeks as they train here in RVA.  Thanks to Chum for stepping in and just being Chum.

    Lots of mumble-chatter from the PAX today, but there was a point where mumble-chatter turned to groans.  Mission accomplished.  Great to see the injured (Johsonville, Blue Moon and White Deer), mentally insane (Tater and Gypsy) and warriors (Lighthouse for this solo pre-run and Pigskin because he is a stud as 3x respect) in the PAX today.

    Open spot for CPR this week.  Reach out to Gypsy.  Convergence in 2 weeks at Godwin HS. 

    God is good all of the time!

    Attila

  • AMRAP Day

    Spring is here.  Pollen and humidity greeted those stuck in town this week.  With KBs in hand, here is how it went down:

    • COP
      • SSH
      • 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
      • Halos
    • Run the bus loop
    • 2nd AMRAP challenge
      • Skull crushers
      • Sit ‘n presses
      • Bench presses
      • Overhead pulls
      • KB hammers
    • COT

    Welcome back White Deer!  Today was a White Deer friendly Q with limited to no movement.  Also, great to have Pyro with us from Jacksonville.  Solid work from all of the PAX today.  Plenty of fellowship and KB reps in those AMRAPs.  YHC has been consistent this week, high reps and a disgruntled and sore PAX.

    God is good all of the time!

    Attila

  • Spring Breakers

    For the folks that do not have 2.0s on spring break, this workout was for you.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles
      • Dead man hang
      • Merkins
      • FM
    • Mosey to the tennis courts and partner off – wheelbarrow to the net and do 10 derkins, rinse and repeat 3x
    • Mosey to the black top for a one-man Dora
      • 100 HRM
      • 200 squats
      • 300 LBC
    • Mosey back to the parking lot with a stop at the railings to side crawl up
    • COT with YHC taking us out

    Great work from a noble PAX of 8.  The mumble-chatter ceased about the time we started the one-man Dora…odd.  YHC appreciates the opportunity to lead these men, and blessings and safe travels to all of those away this week.  Talk to Gypsy if you are interested in the upcoming CPR classes.  You never know when you might be a CUSAP and will need that skill.

    God is good all of the time!

    Attila

  • Go Ahead, Unleash

    Mumble chatter was high in this PAX of 5.  YHC powered through, and here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
      • APD
    • KB four corners – KB lunges between corners with 5, 10, 15, 20 reps at the various corners
      • High pulls
      • Sit ‘n press
      • Curls
    • 5x check
      • Run
      • Lawnmower pulls
      • Overhead pulls
      • Squats
      • Presses
    • COT with YHC taking us out

    Great work by the PAX today.  Plenty of mumble chatter and laughs.  Byproduct reminded all of us to read every page of your colonoscopy prep instructions.  If you have not seen the recent SNL skit on Cologuard, look it up.  It was the PAX post-workout viewing as it was time to unleash!

    God is good all of the time!

    Attila

  • Here to “Pump You Up!”

    Time to prepare for spring break.  Five somewhat willing PAX member had an arm-heavy KB tour of the bus loop today.  Here is how it went down.

    • COP
      • SSH
      • Hillbillies
      • Ukranian soldiers
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
      • APD
    • Lucky bus loop – 4 stops around the loop, 2 loops, 15 reps, add a new exercise each stop
      • 120 lawnmower pulls, each arm
      • 105 high pulls
      • 90 curls
      • 75 sit ‘n presses
      • 60 overhead pulls
      • 45 sumo squats
      • 30 KB swings
      • 15 2x hammers
    • Mosey to the parking lot for some Mary
      • FM
      • Reverse crunches
    • COT with YHC taking us out

    Time to revisit the 80’s and try to morph into our favorite SNL characters, Hanz and Franz.  YHC is here to pump the PAX up.  Good work today.  YHC is sure some of those men will be ready to just run tomorrow at Currahee. 

    God is good all of the time!

    Attila

  • 2 Touchdowns on the Gridiron

    Two touchdowns of PAX members assembled at a wet and windy Gridiron this morning.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • Mosey to the grassy knoll for 10 minutes of burpees
    • Mosey to the pull-up bars for a pull-up/jerkin ladder – 7 on down, with 15 WWII sit-ups between each set pull-ups/jerkins
    • Mosey to the turf field for 4 corners – 10, 15, 20 & 25 reps at each corner
      • HRM
      • H2H
      • Monkey humpers
      • Side crunches – each side
      • Chuck Norris’
    • Mosey back to the parking lot for a series of wall sits and stretches
    • COT with YHC taking us out

    The mumble-chatter was pretty high to start the work-out as the PAX was reunited with Cecil and White Deer.  Welcome back to those beloved PAX members.  As always, White Deer had a comment for everything and everyone, most notably my 2.0.  The PAX just needed to find out what the hell Cecil had been doing for 2 years.  The mumble-chatter came to a screeching halt when the burpee fiesta commenced.  Although it should be noted that White Deer was able to continue to woof.  You can surmise what that meant for his rep count.  There was no question about how many reps Tater was doing as he became one with the mud.  Surprisingly, Johnsonville abstained. 

    Some great work from the PAX today as we tried to work the whole body.  T-claps to the pre-game runners – Pinto, Whitesnake and Lighthouse.  Always good for YHC to have his 2.0 in attendance.

    God is good all of the time!

    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