Author: 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

  • 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