Author: ATTILA

  • Break Out the Warm Gloves

    Six noble KB warriors assembled on a frigid morning for a classic workout.  Classic meaning Pigskin supplied the classic rock to accompany the KBs.  Classic also meaning that YHC sampled from the Toga KB playbook.  Here is how it went down.

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • LBC
      • APD
    • 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
      • Squat thrusters
      • High pulls
      • Tricep presses
      • 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
      • Skull crushers
      • KB hammers
    • Run the bus loop
    • COT with YHC taking us out

    Great work by the PAX today.  It appears that the colder temps made cowards of White Deer and Byproduct.  Their loss!  

    Fireman Ed will be picking up clothing/shoe donations at Gridiron on Saturday.

    God is good all of the time!

    Attila

  • A Classic Workout

    Eight noble KB warriors assembled on a beautiful morning for a classic workout.  Classic meaning Pigskin supplied the classic rock to accompany the KBs.  The PAX was ready for a challenge.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Dead man hang
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • LBC
    • 13 exercises/7 reps per rotation and each cycle do one exercise 13x with 7 cycles
      • Lawnmower pulls – right (55 reps)
      • Lawnmower pulls – left (55 reps)
      • High pulls (55 reps)
      • Swings (55 reps)
      • Curls (55 reps)
      • Squat thrusters (49 reps)
      • Lunges – right (49 reps)
      • Lunges – left (49 reps)
      • Figure 8s (49 reps)
      • Sit ‘n press (55 reps)
      • Hammers (49 reps)
      • Halos (49 reps)
      • Overhead pulls (55 reps)
    • COT with YHC taking us out

    Great work from the PAX today.  Announcements include the canned food drive Ruck run through Tuckahoe tomorrow.  See Honeydo for details.  The December shoe and professional clothes drive is underway.  Contributions go to Gypsy.  Finally, after doing some 400 workouts without Q-ing, Lighthouse has his virgin Q on Saturday at Gridiron.  Expect a heater!

    Big thanks to Pigskin for supplying the classic tunes, and a belated happy 69th! We can only aspire to such fitness.

    God is good all of the time!

    Attila

  • Foursomes

    Eight warriors assembled for a classic 4×2 workout.  No prime numbers screwing things up today.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • Mosey over to the side of the school
      • 15 donkey kicks
      • Bear crawl across parking lot to KB
      • 15 lawnmower pulls with each arm
      • Run back to the wall for a wall sit (1 minute)
      • Rinse and repeat for 4 total rounds
    • Catch me if you can – 10 burpees with partner doing double barrel KB carry
    • 4x check
      • Run
      • Swings
      • Overhead pulls
      • Flutter presses
    • Mosey back to the shovel flag doing around the worlds
    • COT with YHC taking us out

    Good work by the PAX today.  Good to have an early rising Chum Bucket join us.  Next week’s Circus Maximus will be at 7 am.   Come join Pigskin as the PAX gives thanks for KBs next week.

    God is good all of the time!

    Attila

  • Soccer Arms Suck

    The magic eight-ball of KB warriors descended upon the Circus Maximus AO for an arm-heavy workout.  In an effort to say goodbye to soccer arms, here is how it went down:

    • COP
      • SSH
      • Russian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • One-man KB Dora – 5 sets of each exercise with a run in between; each PAX member responsible for the full set of reps
      • 100 sit ‘n presses
      • 150 overhead pulls
      • 200 lawnmower pulls
    • Mosey back to the parking lot for some KB hammers
    • COT with YHC taking us out

    Gypsy will be collecting shoes and men’s interview clothes in December.  Let’s donate!

    Great work from the PAX today.  Plenty of air horns being fired off.  Good to welcome White Snake to this AO.

    God is good all of the time!

    Attila

  • That Potato is HAWT

    Six noble warrior took possession of a hawt potato and ran with it this morning.  Here is how it went down:

    • Attila
      • Parking lot tracers
      • COP
        • SSH
        • IW
        • DQ
        • Helicopters
        • Arm circles
        • Suzanne Somers
        • Merkins
        • LBC
      • Pair up for touch 5 trees, with the following exercises
        • Step-ups
        • Decline merkins
        • Heels to heaven
    • Handshake
      • Mosey to the bus drop off zone for a West Virginia – 20 reps of an exercise with a run to the other end of the bus loop (with distance diminishing 20% with each iteration)
        • HRM
        • WWII sit-ups on the incline
        • Chicken peckers
        • American hammers
        • Balls to the wall with Carolina dry docks
        • Wall sit – 1 minute
        • PLTs
        • Burpees
    • Bacon Bits
      • Mosey to the front of the school for a 3x check, with exercises changing each round
        • Dips, Carolina dry docks
        • LBC, Jump squats
        • Flutter kicks, Shoulder taps
      • Mosey to the parking lot for American hammers
    • COT with Handshake taking us out

    Bacon Bits is one day short of his one-year F3 anniversary, congrats on surviving a year that included a new baby!   Take not fartsackers.  Also, please note that his inclusion in the hawt potato does not count as his VQ. That is coming.

    Solid work from the PAX today as Handshake taught us the proper spelling and pronunciation of the word HAWT. 

    Please remember that December Gypsy will be collecting shoes and gently used interview clothes for donation. Start pulling those donations together.

    God is good all of the time!

    Attila

  • A Hot Potato to Warm You Up

    Every cold morning could use a hot potato, and that is what we had at Gridiron this morning.  Group effort throughout the full 60 minutes, and here is how it went down:

    • Attila
      • COP
        • Invisible jump rope
        • Russian soldiers
        • Dead man hang
        • Helicopters
        • Arm circles
        • Suzanne Somers
        • Merkins
        • LBC
      • Mosey to the turf field for some 4 corners, with 10, 15, 20 ,25 reps of a single exercise at each corner
        • 70 HRM
        • 70 WWII sit-ups
        • 70 monkey humpers
    • Tater    
      • Beast with WWII sit-ups, burpees, squats, side-crunches, flutter kicks, and heels to heaven
    • Lighthouse
      • Arc loader with bear crawl, crab crawl, duck walk, bunny hop and cheetah sprint
    • Chum Bucket
      • Mosey to the pull-up bars for a pull-up ladder with pull-ups escalating from 1-5 and back down from 5-1 (30 total) with 5 derkins between each round
      • Mosey back to the parking lot to stretch
    • COT with YHC taking us out

    Solid work from a small crew today.  T-claps to the PAX members who made it to Mt. Trashmore for the 5-year VA Beach convergence.  Solid work men!   Good luck to the marathon and ½ marathon runners next weekend.

    God is good all of the time!

    Attila

  • Another One for the Thumb

    Another Q, another fabulous five to tackle the morning with an enthusiasm unbeknownst to mankind.  Here is how it went:

    • COP
      • SSH
      • IW
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • KB ladder – series of four exercises, starting at 10 reps and moving down to 1 (which really turned into 10), followed by a chaser of 10 lawnmower pulls (each arm)
      • Squat thrusters
      • Curls
      • Sit ‘n press
      • Halos
    • 5x check
      • Run
      • Weighted lunges
      • Romanian dead legs
      • Overhead pulls
      • Flutter presses
    • COT with YHC taking us out

    Great work by the PAX today.  Gypsy dropped by to do all running activities during the 5x check.  Good to see our brother as he trains to kick tail. 

    Announcements

    • Happy Hour this Thursday at 5:15 at Hardywood West Creek
    • Shoe and clothes donations in December – talk to Gypsy if you have questions

    God is good all of the time!

    Attila

  • Working with a Prime Number

    Prime numbers suck, but we still welcomed a late arriving Handshake with open arms.  A small, but mighty PAX assembled at Heartbreak Ridge for a boot camp beat-down.  Here is how it went down:

    • COP
      • SSH
      • DQ
      • IW
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the tennis courts for 4 sets of partner wheelbarrows with 10 derkins at the end
    • Mosey to the black top for a four corners with 10, 15, 20, & 25 reps at each corner, repeating with the following exercises
      • HRM
      • Reverse crunches
      • Monkey humpers
      • Crab cakes (2 count)
    • Mosey to the front of the school for a 5x check
      • Run
      • Wall sit
      • Shoulder taps
      • WWII sit-ups
      • Storm squats
    • COT with YHC taking us out

    Great work by the PAX today.  Welcome back to HBR Gypsy and Bacon Bits. 

    Announcements

    • Happy Hour this Thursday at 5:15 at Hardywood West Creek
    • Shoe and clothes donations in December – talk to Gypsy if you have questions

    God is good all of the time!

    Attila

  • Six PAX

    A six PAX looking to build six packs that would rival Pigskin’s assembled at Circus Maximus today.  Here is how it went down:

    • COP
      • Invisible jump rope
      • Russian soldiers
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Scorpion kicks
      • Merkins
      • LBC
    • KB four corners (5, 10, 15, 20 reps at each corner)
      • KB lunges with sit ‘n press
      • KB lunges with curls
      • Waiters carry with squat thrusters
    • 3x check
      • Run
      • Overhead pulls
      • Swings
    • Waiters carry around the bus loop
    • Some Mary with flutter presses and KB hammers
    • COT with YHC taking us out

    Great work by the PAX today.  Congrats to Homer on moving up in KB weight. 

    Thanks to everyone who helped or donated during yesterday’s blood drive.  T-claps to Pigskin for organizing.

    God is good all of the time!

    Attila

  • Kicking Off the Weekend

    No better way to start a Saturday than with the men of Gridiron.  Nine faithful and noble warriors assembled at the maiden AO, and here is how it went down:

    • COP
      • SSH
      • Dead man hang
      • IW
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Burpee march – one burpee per parking spot down the parking lot (15 total) followed by 20 WWII sit-ups and 20 APD; rinse and repeat 5x
    • Mosey to the football field for an arch loader
      • Get across the field as instructed, followed by 20 bench kids and 15 dips, then run back
      • Animal procession – bear crawl, crab walk, bunny hop, duck walk and cheetah sprint
    • Mosey to the parking lot for a 3x check
      • Run the parking lot loop
      • Either wall sit or balls to the wall
      • Reverse crunches
    • Over to the pull-up bars for a crazy eight
      • 8 pull-ups, mosey to the picnic tables for 8 step-ups, each leg
      • Rinse and repeat 3x
    • Mosey back to the parking lot for some Mary
      • Side crunches, left and right
      • LBC
    • COT with YHC taking us out

    Great work from the PAX today.  As always,  White Deer does not run his legs, just his mouth.  Homer is full of joy and keeps us laughing.  Good to see everyone navigate, despite some injuries.

    Announcements – Blood drive is October 20th.  Please sign up.  If you have questions, Pigskin is your man!  There is a channel of Slack with more info.

    Also there will be a clown car to Mt Trashmore on November 8th to celebrate the Tidewater anniversary.  Talk to Johnsonville if interested.

    God is good all of the time!

    Attila