Author: ATTILA

  • AMRAP Thursday

    A PAX of a lucky 7 assembled for another kettlebell Thursday.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Dead man hang
      • Helicopters
      • Arm circles
      • Scorpion kicks
      • 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
      • Sit ‘n presses
      • Bench presses
      • Overhead pulls
      • Skull crushers
      • KB hammers
    • COT

    Prayers today for our families as many are in transition, including the start of new school years.  Hoping we are filled with Christ’s love for us so we are focused on loving and serving our loved ones.  Prayers for those going through challenging times!  God is good all of the time!

    Attila

  • Better Late than Never

    Under the better late than never category, we did kettle bells 2 weeks ago.   It had everyone complaining.  Here is how it went down:

    • COP
      • SSH
      • DQ
      • IW
      • Arm circles
      • Helicopters
      • Merkins
      • LBC
    • Deck of death – full deck of cards, each suit is an exercise of 12 reps, work through the deck
      • 156 overhead pulls
      • 156 curls
      • 156 high pulls
      • 156 sit ‘n presses
      • 24 burpees (jokers)
    • Run the bus loop 2x
    • COT with YHC taking us out

    YHC has been on vacation since the workout.  This prepared his body for a week on the lake.  Everyone else was sore.  You’re welcome!

    God is good all of the time!

    Attila

  • Do Not Wreck Yourself

    A six-pack of Gridiron gladiators met up on this damp August morning to push themselves, but not wreck themselves.  Here is how it went down:

    • COP
      • Invisible jump rope
      • Ukrainian soldiers
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Burpee march – 15 burpees down the parking lot with 20 WWII sit-ups and 20 APD chaser, rinse and repeat 4x
    • Mosey to the football field for an arch loader, with 20 dips and 20 squats on the other side
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Duck walk
      • Cheetah sprint
      • Bear crawl
    • Find 3 trees with the PAX doing the following:
      • Australian mountain climbers
      • Reverse crunches
      • Side crunches
      • Storm squats
      • HRM
      • Crunchy frogs
    • Mosey to the playground for a Jack Webb
    • 50 LBC chaser
    • Mosey back to the fields for intervals – 30 seconds sprint, 30 second mosey
    • COT with YHC taking us out

    Good to have Pinto back.  He outworked the doctors and the chainsaw. 

    Prayers for those away today.  You were missed

    God is good all of the time!

    Attila

  • Post July 4th Hangover

    It appears that headcounts were the victim of vacations and Tater’s pool party.  With that said, three faithful warriors battled the gloom and HBR this morning.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the parking lot for a burpee march – hit it spot with a burpee, going all the way across, end with 20 WWII sit-ups and 20 APDs; rinse and repeat 3x
    • Mosey to the HB Hill for an arch loader up the fill with 20 reverse crunches and 15 2x American hammers
      • Bear crawl
      • Crab walk
      • Bear crawl
      • Duck walk
      • Bear crawl
      • Cheetah sprint
    • Jack Webb on the softball field
    • 3x with weighted squats, FM and a run
    • Mosey back to the flag for COT with YHC taking us out

    Great work by a loyal and faithful PAX.  God is good all of the time!

    Attila

  • Beach Body Prep

    14 noble warriors came out on a holiday weekend for a classic you vs. you F3 beat-down.  Here is how it went down:

    • COP
      • Parking lot tracers
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • FM
      • APD
    • One man Dora on the football field – divide the reps into 5 segments with a run across the football field in-between:
      • 100 HRM
      • 200 Squats
      • 300 LBC
    • Curb crawl – ascending to 10 incline/decline merkins
    • 4x check with run, balls-to-the-ball toe taps, lunges, WWII sit-ups
    • Mosey to back to the cushion playground for Mary
      • Reverse crunches
      • Ring of fire
    • COT with YHC taking us out

    Great work from the PAX.  As usual, White Deer had some smart @$$ comments.  Gypsy kept whining.  Pigskin counted in a different language.  Good to be home!   Strong efforts from Bedpan and Mariner, and good to see Blue Moon hobble in at the end to see the PAX. 

    Convergence on Monday at Batteau AO.  Check Slack and social media details.  Tater is hosting folks on the 4th, but really it is just dudes that want to drink beer.  You might want to reach out to him if women and children will want to attend.

    Prayers for those recovering, including Gomer Pyle’s COVID family.

    God is good all of the time!


    Attila

  • Climbing the Ladder

    Humidity is back, but so was Byproduct.  Only one were missed.  A prime 7 joined for a KB beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Jazzercise
      • Merkins
      • LBC
      • APD
    • KB ladder 10 reps down to 2 then 10 more for each of the following with a chaser of 10 lawnmower pulls (each arm)
      • High pulls
      • Tricep press
      • Curls
      • Squat thrusters
    • Run the loop
    • 11s with overhead pulls and step-ups (each leg) at the picnic tables
    • COT with YHC taking us out

    Great to see Oyster make the commute back to the west end for some KB fun.  Offshore continues to impress with his cannon ball KB.  Great work by all of the PAX.  Prayers for those who are sick and injured. HBD Mariner! 

    God is good all of the time!

    Attila

  • Reclaiming HBR

    A magic 8-ball PAX assembled on this no-so gloomy summer morning to push themselves.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the tennis court – wheelbarrow to the net for 10 derkins, rinse and repeat 3x each man
    • Mosey to the blacktop for a 4x check – run, HRM, Freddie Mercuries, balls to the wall
    • Mosey to the baseball field for an arch loader with 15 WWII sit-ups a the end of each round
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Duck walk
      • Crawl bear
    • Mosey to the jerkin gym for 4x 8 jerkins
    • Mosey to the hill for hill runs
    • Mosey back to the parking lot for COT with YHC taking us out

    Great PAX today with some solid work.  Remember amateur hour for RAMM on Friday morning.  Come one and come all.

    Prayers for the PAX members continuing to heal.  God is good all of the time!

    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