Author: ATTILA

KB AMRAP
Six noble KB warriors assembled on a beautiful morning for a classic Toga-inspired workout. Here is how it went down.
- COP
  - Invisible jump rope
  - IW
  - Cherry pickers
  - Arm circles – forwards and backwards
  - Helicopters
  - Suzanne Somers
  - Merkins
  - FM
- 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
  - Tricep presses
  - High pulls
  - Squats
  - 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
  - KB presses
  - KB hammers
- Run the bus loop
- 15 Lawnmower pulls each arm
- Stretching
- COT with YHC taking us out
Great work by the PAX today. Good to have everyone there. Please remember that the blood drive is June 4^th at Epiphany Lutheran Church (Monument and Horsepen). If you can, support White Snake this Saturday at the Bluegrass Festival. Park at James River H.S., and there will be shuttles and beer trucks to serve you accordingly.

God is good all of the time!

Attila
April 28, 2022
100% Gridiron
Eight loyal Gridironers joined today at the maiden AO for an Attila-style beat-down. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Suzanne Somers
  - Merkins
  - LBC
  - APD
- One man Dora – divide reps into 5 sets with run in-between
  - 100 HRM
  - 200 squats
  - 300 LBC
- Arc loader with 15 2x crab cakes at mid-field and 15 2x Freddy Mercuries on opposite sideline
  - Bear crawl
  - Crab walk
  - Bunny hop
  - Duck walk
  - Cheetah sprint
  - Bear crawl
- 4x check
  - Run
  - Wall sit with air presses
  - Dips
  - Side crunches
- Ring of fire
- COT with YHC taking us out
Great work from the PAX today, including 100% attendance at 3^rd F coffee afterwards. Today was a throwback with 100% of our time on the AO namesake, the gridiron. The HRM were a terror, but a must. Great to see each of the members of the PAX. Continued prayers for Gypsy and Lighthouse’s family in Ukraine.

God is good all of the time!

Attila
April 9, 2022
Happy Anniversary Handshake
For those of us still in RVA during spring break, a beautiful morning greeted six noble warriors at Heartbreak Ridge. With Handshake’s oversharing at a premium, here is the PG rated portion of what happened:
- COP
  - SSH
  - Ukranian soldiers
  - Cherry pickers
  - Helicopters
  - Arm circles
  - Suzanne Somers
  - Merkins
  - Freddie Mercuries
  - APD
- Mosey to the football field for an arch loader – with 25 reverse crunches after every cycle
  - Bear crawl
  - Crab walk
  - Bunny hop
  - Duck walk
  - Cheetah spring
  - Bear crawl
- Mosey to the jerkin gym for 8 reps, 4x
- Mosey to the football field for a 3x check
  - Run
  - Man maker merkins
  - Imperial squats
- Mosey to the Heartbreak Hill for 10 uphill sprints
- Merkin line
- Mosey back to the parking lot for COT with YHC taking us out
Condolences to Handshake’s M on 14 years. Enjoy that celebration with family in Dollywood tonight. Handshake shared a lot.

Great work from a loyal PAX today. God is good all of the time!

Attila
April 5, 2022
Tank Top Thursday
A perfect PAX of 10 showed up for arm and shoulder day at Circus Maximus. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Stretches
  - Merkins
  - LBC
  - APD
- One man KB Dora – divide reps by 5 with an run down the bus loop in between
  - 100 sit ‘n presses
  - 150 overhead pulls
  - 200 lawnmower pulls
- COT with YHC taking us out
Great work from the PAX today. Good luck lifting that beer later tonight. Great to have Soul Train with us! Hope to see him at some more AOs. Also, thanks to Gypsy and Homer for wear their tank tops and kicking off the gun show. Hard to believe it was 23 degrees just 48 hours ago.

God is good all of the time!

Attila
March 31, 2022
Thursday KBs
A reprieve from showers and warm temps greeted 8 KB warriors on the glorious Thursday. With 1 FNG in tow, here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - Merkins
  - LBC
  - Run the bus loop
- 13 exercises – each round do 7 reps of each, with one exercise getting 13 reps; just keep cycling through until we finished with 48 reps of each exercise
  - Lawnmower pulls – each arm
  - High pulls
  - Curls
  - Swings
  - Squat thrusts
  - Lunges – each leg
  - Figure 8s
  - Sit ‘n press
  - Overhead pulls
  - American hammers
  - Halos
- COT with YHC taking us out
Great work today from the PAX. Welcome to White Deer’s out of town guest, Grimace (double respect). White Deer never shut up, and it was hard to tell who he was barking at most of the time! Great to see all of the PAX. Prayers for Gypsy’s heart condition, Lighthouse’s family in Ukraine and all of the recent graduates trying to adult it up in this climate.

God is good all of the time!

Attila
March 24, 2022
A “Special” PAX
Today was not a day for the casual and occasional PAX member. Rain and dropping temps meant only a special kind of craziness would embrace the Gridiron gloom. Here is how it went down for 5 noble warriors:
- COP
  - SSH
  - Ukrainian soldiers
  - DQ
  - Helicopters
  - Arm circles
  - Suzanne Somers
  - Merkins
  - LBC
  - APD
- Deck of destiny under the cover of the bus loop without the deck
- Mosey back to the Pavilions for 25 step ups each leg
- COT with YHC taking us out
- Starbucks for some 2^nd F
When Johnsonville rolled in at 6:55, we put wagers on who might be off-center enough to post on a miserable day. Well, no surprise, Chum Bucket and Pigskin rolled in. Gomer Pyle was a welcomed edition. Great work by the PAX, and YHC was thoroughly educated by Gomer Pyle at 2^nd F. His military wisdom served for a great listen. Thanks to the PAX members that braved the elements. It was a fun one.

God is good all of the time!

Attila
March 12, 2022
Sleepwalking
A solid PAX of 6 assembled to throw around the KBs this morning. Mumble-chatter and bodily functions provided a lot of background noise that some of us tried to tune out. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Arm circles – forwards and backwards
  - Helicopters
  - Merkins
  - LBC
  - APD
- Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
  - Lawnmower pulls – each arm (8x)
  - Overhead pulls (7x)
  - Sit ‘n presses (6x)
  - Sumo squats (5x)
  - Curls (4x)
  - KB swings (3x)
  - Shoulder press (2x)
  - American hammers
- Run the bus loop
- Ring of fire – 10 merkins
- COT with YHC taking us out
YHC was up watching UVA last night, and as a result was sleep walking today. Thanks to the PAX for putting up with his fatigue. Great work all around. Time for a nap.

God is good all of the time!

Attila
March 10, 2022
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
March 8, 2022
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
February 24, 2022
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
February 15, 2022