Author: ATTILA

  • Superman & Who?

    Back with a vengeance, YHC took the unfilled Q with a previously “beloved” ground and pounder.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Superman meets a prostitute – figure S with escalating exercise reps and always retracing steps and exercises
      • 10 Mike Tysons – 110 total
      • 20 WWII sit-ups – 100 total
      • 30 CDD – 120 total
      • 40 monkey humpers – 120 total
      • 50 LBC – 150 total
      • 60 APD
    • 3x check with run, step-ups and dips
    • Stretching followed by COT with YHC taking us out

    Good to be back.  Not so good to make Roger Roger have to explain to Monster Truck who Superman was having a rendezvous with during this workout. 

    Gridiron at Lake Anna on 8/15.  See Tater for details. 

    God is good all of the time!

    Attila

  • A Clydesdale Runs But Pigs Do Not Fly

    The regulars were out of commission.  For today, Whitesnake made sure YHC was not solo.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • A 1.7 mile run with a traveling one-man Dora
      • 100 HRM
      • 200 side crunches (100 each side)
      • 300 LBC
      • 5 hill runs to top it off
    • AMRAP on the pull-up bars
    • Stretching and COT with YHC taking us out

    Many thanks to Whitesnake for joining YHC today.  Whitesnake saw the unfathomable.  We may now know it is more likely for a Clydesdale to do a running workout compared to pigs flying. 

    God is good all of the time!

    Attila

  • One Man Band

    The regulars were out of commission.  For today, one was not so lonely.

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
    • One man Dora with
      • 100 merkins
      • 200 side crunches
      • 300 LBC
    • 1.5 mile ruck walk
    • COT with YHC grateful for a peaceful morning

    Air quality was fine.  Missed the PAX.

    God is good all of the time!

    Attila

  • More Clydesdale Fun

    Five glorious Clydesdales and one want-to-be Clydesdale slogged through the early morning gloom.  Here is how it went down:

    • COP – no counting for Last Call
      • Invisible jump rope
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
      • APD
    • Mosey to the parking lot for group one-man Dora around the parking lot
      • 100 HRM
      • 200 side crunches, 100 each side
      • 300 LBC
    • Mosey down the street for a 3x check
      • Run
      • WWII sit-ups
      • Squats
    • Mosey back to the parking lot and wrap up with a choose your own adventure of abs or stretching
    • COT with YHC taking us out

    Great work from the PAX today with a Clydesdale friendly adventure.  Plenty of mumble-chatter had by all.  Not a lounge workout, but some incorporated elements. 

    God is good all of the time!


    Attila

  • Nothing Drops

    17 strong greeted humidity and spitting rain for another deceptive KB beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
      • APD
    • Lucky bus loop – 2x around the bus loop, 4 stops, 15 reps, cumulative exercises
      • 120 lawnmower pulls, each arm
      • 105 curls
      • 90 high pulls
      • 75 sit ‘n presses
      • 60 tricep extensions
      • 45 FK with the KB held high
      • 30 sumo squats
      • 15 KB swings
    • Mosey back to the flag for COT with YHC taking us out

    Great work by the PAX, and no Offshore, nothing drops.  It is cumulative; it is a battle of attrition with your body.   T-claps to the PAX with higher weights.  Also, good to have a brief reunion with Offshore and Joey Chestnut.  Do not know if Polka liked this one as much as the adult mumble-chatter was minimalized.

    Lunch next Tuesday at Capital Ale for 3rd F.   Prayers up for Pigskin as he heads to Honduras next week to serve.

    God is good all of the time!

    Attila

  • Threesomes – Clydesdales, Deer & Exercises

    Three glorious Clydesdales slogged through the early hours of First Watch.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Mosey to the side street for a 3x check
      • Run
      • HRM
      • WWII sit-ups
    • Mosey into the neighborhood for a 3x check
      • Run
      • Crab Cakes
      • LBC
    • Mosey back to the parking lot for a 3x check
      • Run
      • H2H
      • Squats
    • COT with YHC taking us out

    Great work from the Clydesdales, sluggish but showing up.  T-claps to Handshake and Senor Frog for making a COP cameo after Broga.  The last 3x check included 3 deer, fine specimen who stuck around until the very end.  Their speed was much different from the PAX, provided a great contrast.

    Convergence at Gridiron on Saturday.

    God is good all of the time!

    Attila

  • Fighting Through

    True gloom with humidity and drizzle this morning.  A lucky 7 with a quality mix of runner and non-runners.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • 11s on the side of the school with Mike Tysons and H2H
    • Mosey to the back of the school where we did 5 Bernies on the hill
    • 4 corners on the blacktop
      • 70 HRM
      • 70 WWII sit-ups
      • 70 side crunches – each side
    • Mosey back to the flag
      • 20 2x crab cakes
      • Stretching
    • COT with YHC taking us out

    It is a sluggish Monday.  Good work from the PAX.  Prayers up for Fudd’s sister Mary and all those with family members dealing to terminal diseases.  Convergence on Saturday at Gridiron.  Check Slack for details on a Thursday paddle.

    God is good all of the time!

    Attila

  • Not So Lonely

    The regulars were out of commission.  For today, one was not so lonely.

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • One man Dora with
      • 100 merkins
      • 200 side crunches
      • 300 LBC
    • 1.5 mile ruck walk
    • COT with YHC grateful for a peaceful morning

    Not much sleep last night so the chance to ruck was welcomed.  Back to the PAX and Gridiron tomorrow.

    God is good all of the time!

    Attila

  • Cut & Paste

    A not-so-speedy quintuplet gathered at Roger Roger’s abandoned home AO.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • A moving 11s over to the basketball courts/hill with Mike Tysons and WWII sit-ups
    • 5x check – 4 rounds
      • Bear crawl up hill
      • Dips
      • HRM
      • Squats
      • Crab cakes
    • Mosey back to the flag for 60 seconds of LBC
    • COT with YHC taking us out

    My COPs have become predictable as YHC basically does the same thing each workout so the backblast can be a simple cut and paste.  Deal with it Gomer!  Good work from the PAX as we got reps and covered some different ground. 

    Continued prayers for our brothers looking for, starting new or struggling in their jobs.

    God is good all of the time!

    Attila

  • Gomer Endorsed Workout

    15 KB warriors in tight quarters.  Early mumble-chatter, limited movement and a deceptive toll.  YHC was definitely the Q.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
      • APD
    • AMRAP challenge – 5 exercises in 30 second increments, with 20 second of rest in 1st round, then reduced to 15, 10 and 5 in subsequent rounds
      • High pulls
      • Tricep press
      • Squats
      • Curls
      • KB swings
    • Run the bus loop
    • AMRAP challenge – Part Deux
      • Sit ‘n press
      • Overhead pulls
      • Skull crushers
      • Presses
      • Hammers
    • COT with YHC taking us out

    Ode to Toga for taking this Q from his playbook.  Great work by the PAX.  This workout was endorsed by Gomer.  Continued prayers for our brothers looking for, starting new or struggling in their jobs.

    God is good all of the time!

    Attila