Author: ATTILA

  • Improved Barf Bags and Thigh Gaps

    Six noble warriors assembled in the gloom of HBR for another Tuesday throw-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the football field for a beast with:
      • Burpees
      • Reverse crunches
      • HRM
      • Crab cakes
      • Squats
      • American hammers
    • Mosey to the pull-up bars – each man does 10 reps while the other do the following (3 cycles)
      • WWII sit-ups
      • Storm squats
      • Heels to heaven
    • Mosey to the parking lot for a 3x check
      • Run across the parking lot
      • Australian mountain climbers
      • Freddie Mercuries
    • COT with YHC taking us out

    Great work by the PAX today.  Welcome to Brick. YHC was a horrific host and did not welcome you originally, so please forgive me.  Great to have Pigskin there after a bout with a stomach virus.  Thankfully the doctors at Snowshoe tested him for a heart attack, Omicron, several STDs, malaria, and possibly ovarian cancer before concluding on the stomach virus.  We did learn that barf bags have evolved since the 90s.  In addition, Handshake added his normal color commentary. His tight shirts and references to thigh gaps assured us that HBR is lost without him. 

    Prayers up for Lighthouse’s family in Ukraine.  God is good all of the time!

    Attila

  • Great Start to a Thursday

    Four men of steel gathered with their KBs on this glorious morning to get after it.  Here is how it went down:

    • COP
      • Arm circles
      • DQ
      • IW
      • Merkins
      • LBC
      • APD
    • Deck of duty – each card is 12 reps, with the suit determining the exercise
      • Hearts – curls
      • Diamonds – high pulls
      • Clubs – Overhead pulls
      • Spades – Sit ‘n press/Louganis
      • Joker – burpees
    • Run the bus loop
    • Mary – LBCs
    • COT with YHC taking us out

    Great work from the PAX today.  Lots of reps.  Great way to start a Thursday.  This PAX was all work, not much mumble chatter. 

    God is good all of the time!

    Attila

  • Give the People What They Want

    Six faithful and strong HBR warriors assembled in the chilly gloom of Tuesday.  Here is how it went down:

    • COP
      • Parking lot tracers
      • DQ
      • IW
      • Arm circles
      • Russian soldiers
      • Merkins
      • Scorpion kicks
      • LBCs
    • Mosey to the tennis courts, partner up for partner wheelbarrows with 10 derkins at the net; rinse and repeat 3x for each PAX member
    • Mosey to the blacktop for 4 corners with 10, 15, 20 and 25 reps at each corner
      • HRM
      • WWII sit-ups
      • Squats
      • 2x crab cakes
    • Mosey to the football field for a 3x with run, side crunches and merkins
    • 5 Bernies on the incline to the parking lot
    • COT with YHC taking us out

    Give the people what they want.  Handshake and Honeydo started a text string on Monday night begging YHC to play the hits, and he obliged with 70 HRM.  Happy to oblige.  Great PAX this morning a on brisk Tuesday.  Spring, come whenever you are ready!

    God is good all of the time!

    Attila

  • Perfect 10

    Ten noble warriors came together at the maiden AO for the traditional Saturday beat-down.  Here is how it went down:

    • COP
      • Run the parking lot followed by parking space tracers
      • IW
      • DQ
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Merkins
      • LBC
    • Mosey to the turf field for a cumulative beast
      • 216 HRM
      • 180 WWII sit-ups
      • 144 monkey humpers
      • 108 reverse crunches
      • 72 2x crab cakes
      • 36 burpees
    • Partner up for partner wheelbarrows followed by 10 derkins – rinse and repeat 4x for each PAX member
    • Run the outer edge of the soccer field for 5 minutes
    • Mosey back to the parking lot for COT with YHC taking us out

    Great to be with my brothers today, including some 3rd F at Starbucks afterwards.  It was certainly an F-U to soccer arms Q.

    God is good all of the time!

    Attila

  • The Godfather Returns

    Confused by the day of the week, Johnsonville surprised the Circus Maximus PAX with an appearance at the AO he helped to start.  Sparked by an appearance from such a dignitary, 5 other noble warriors attacked the morning with greater enthusiasm, here is how it went down:

    • COP
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Quick run of the bus loop
      • Merkins
      • LBC
      • APD
    • KB ladder (10, 15, 20, 25 reps, adding a new exercise each cycle)
      • Triceps press
      • Curls
      • Swings
      • Sumo Squats
      • High pulls
    • Run the bus loop
    • 3x check with a run, KB hammers and lawnmower pulls
    • KB 11s with overhead pulls and sit ‘n press
    • Run the bus loop
    • Finish off with some stretching
    • COT with YHC taking us out

    Great work from the PAX.  Appreciated hearing more of the medical missions trip that Pigskin and Gomer just completed.  That was much more informative and encouraging than listening to White Deer talk about his succulent man boobs.  Grateful for good health and the opportunity to be out there despite nagging injuries.  Off to attack the end of the week!

    God is good all of the time!

    Attila

  • Back in the Saddle

    Back to F3, back to school, back to normal?!?   Great to meet the gloom this morning with 6 other noble warriors.  Here is how it went down.

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Merkins
      • LBC
      • APD
    • KB Beast at the bus drop off lane
      • Lawnmower pulls presses with behind the back carry
      • High pulls with right arm waiters carry
      • Curls with left arm waiters carry
      • Swings with death crawls
      • Sumo squats with around the worlds
      • Tricep presses with lunges
    • COP with YHC taking us out

    A long and grueling KB beast today.  Those death crawls are not to be trifled with.  Solid work from the PAX and excited to see a solid turnout.  Prayers up for those still in quarantine with the Omicron.  This variant spares no one, but grateful everyone is doing fine. 

    God is good all of the time!

  • Prepping for Holiday Meals

    While the rest of the RVA F3 PAX was celebrating the 12 days of Christmas with Rosie, a smaller PAX assembled for some ground and pound at a more geographically friendly AO.  Here is how it went down:

    • COP
      • SSH
      • Russian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Merkins
      • LBC
      • APD
    • One man DORA – each man completes are reps, dividing the reps into 5 units with a run across the football field in between
      • 100 HRM
      • 200 2x flutter kicks
      • 300 LBC
    • Jack Webb
    • 5 Bernie Sanders up the small hit
    • Mary
      • Reverse crunches
      • American hammers
      • Ring of fire
    • COT with YHC taking us out

    Great work from the PAX.  Plenty of announcement with happy hours and convergences.  Check Slack. 

    God is good all of the time!

    Attila

  • More Christmas Cheer

    YHC is just full of holiday cheer these days.  11 noble warriors assembled on the Gridiron to celebrate the unusually warm weather.  Here is how it went down:

    • COP
      • Punitive burpees to shut White Deer up
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • 12 days of Christmas – cumulative exercises with a run across the football field after each set
      • 12 – 144 merkins
      • 11 – 121 WWII sit-ups
      • 10 – 100 2x flutter kicks
      • 9 – 81 reverse crunches
      • 8 – 64 2x crab cakes
      • 7 – 49 Carolina drydocks
      • 6 – 36 monkey humpers
      • 5 – 25 hurpees
      • 4 – 16 heels to heaven
      • 3 – 9 diamond merkins
      • 2 – 4 rotational merkins
      • 1 – 1 12 second sumo squat
    • Mosey to the pull-up bars for an 11 with pull-ups and step-ups at the pavilion picnic tables
    • Mosey back to the parking lot for rehab exercises and sobriety tests led by Gomer Pyle
    • COT with YHC taking us out

    Great work from the PAX today.  Today’s workout was intended to be user-friendly for the injured and rehabbing portion of our PAX.  A big welcome to Pick Pocket, a buddy of Gomer Pyle.  Hope to see more of you in the New Year. 

    Lots of announcements

    • Christmas Day – there will be a 7 am Gridiron workout for those with older kids
    • Next Tue AM (12/21) – “12 Days of Christmas” hosted by Rosie at NoToll
    • Friday 12/31 – TWO OPTIONS – Murph at TwinTeam or 3rd F convergence at 0600 at Boberry’s Starbucks in Short Pump
    • New Years Day (1/1) Convergence 7-8am at NEW SOJ AO at Rockwood Park
    • Connect with Corned Beef to join a ramp building, beer drinking, 2nd/3rd F good time! Details TBD.

    Enjoy the holidays and remember the reason for the season.  God is good all of the time!

    Attila

  • Spreading Christmas Cheer

    Eight jolly KB warriors celebrated the Christmas season on this early Thursday morning.  Here is how it went down.

    • COP
      • SSH
      • IW
      • Cherry pickers
      • Arm circles – forwards and backwards
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • 12 Days of Christmas
      • 12 lawnmower pulls (each arm) -144 total
      • 11 overhead pulls – 121 total
      • 10 sit ‘n presses – 100 total
      • 9 sumo squats – 81 total
      • 8 halos – 64 total
      • 7 KB swings – 49 total
      • 6 2x KB hammers – 36 total
      • 5 herpees – 25 total
      • 4 high pulls – 16 total
      • 3 flutter presses – 9 total
      • 2 tricep presses – 4 total
      • 1 lap of parking lot
    • COT with YHC taking us out

    Great work from the PAX today.  White Deer did not shut up.  Homer was ½ awake but quite joyful in his singing.  White Snake has not been scared away.  Thanks for the background tunes Pigskin.  Thankfully some of the PAX were sharp enough to eventually figure out the routine.

    God is good all of the time!

    Attila

  • Warm & Wet

    Warm and wet, just the kind of morning Johnsonville dreams of.  Here is how it went down:

    • COP      
      • SSH until Pigskin’s mastery of foreign languages runs out
      • Hillbillies
      • Cherry pickers
      • Mosey to the track
      • Merkins and maybe some other stuff
    • Scrap the ground and pound – 12 laps of the track (1/4 mile at a time) with dealer’s choice exercise to follow, including HRM, arm circles, PLT, reverse crunches, WWII sit-ups, Hello Dollys, shoulder tap merkins, side lunges, and others YHC cannot remember
    • Mosey back to the parking lot where Johnsonville took us out

    Solid work from the PAX today.  Gridiron is more than just ground and pound.

    Announcements –continue to bring interview clothes and shoes for donation this month

    God is good all of the time!

    Attila