Author: ATTILA

  • More Kettlebell

    Another Thursday, and in the immortal words of Christopher Walken, more kettlebell! (or something like that)   The rain held off and we avoided the bus drop off area.  Here is how it went down:

    • COP
      • Invisible jump ropes
      • Russian soldiers
      • Cherry pickers
      • Helicopters
      • Arm circles
      • APD
      • Merkins
      • LBC
    • 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
      • High pulls
      • Squat thrusts
      • Curls
      • Halos
      • 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 and 10 seconds this time around
      • Skull crushers
      • Sit ‘n presses
      • Overhead pulls
      • Weighted American hammers
    • Run the bus loop
    • COT with YHC taking us out

    Great morning with these men.  If anyone is interested, come join us for KBs.  It is good to mix in with the runs and boot camps.  Good core strength building. 

    God is good all of the time!

    Attila

  • Is this the Start of Summer?

    Is it really June?  A cool morning free of humidity greeted a lucky 7 at Heartbreak Ridge.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the tennis courts and partner up – wheel barrow to the net and do 10 derkins, rinse and repeat 4x each man
    • Mosey to the blacktop for a 3x check
      • Run
      • Balls to wall
      • HRM
    • Mosey to the football field for an arch loader
      • Bear crawl across followed by 25 reverse crunches and 20 monkey humpers
      • Crab walk across followed by 25 reverse crunches and 20 monkey humpers
      • Bunny hop across followed by 25 reverse crunches and 20 monkey humpers
      • Cheetah sprint across followed by 25 reverse crunches and 20 monkey humpers
    • Mosey to the hill for 10 hill sprints (final being a Bernie Sanders)
    • Mosey to the parking lot for COT and YHC taking us out

    Post-convergence hangover could not stop this PAX.  Solid work on a glorious day.  Plenty of airline tales from Roger Roger.  The skies are reopening much like most of our country.  Great work by these rugged warriors. 

    God is good all of the time!

    Attila

  • Just Do What the Q Says

    YHC is a day away from vacation, so YHC took the easy way out and led to a lazy Q where the deck of cards did all of the work.  Here is how it went down:

    • COP
      • SSH
      • DQ
      • Arm circles
      • Merkins
      • LBC
    • Deck of death – 12 reps of an exercise where each suit is a different exercise
      • Hearts – curls
      • Diamonds – high pulls
      • Clubs – overhead pulls
      • Spades – sit ‘n presses
      • Joker – burpees
    • COT with YHC taking us out

    YHC then rushed into 1 last day of work before heading on vacation.  Big Data requirement now fulfilled.

    God is good all of the time!

    Attila

  • Arm Day

    A beautiful Thursday awaited 6 noble warriors.  Summer beach time is near, and it is time for a pre-beach tune-up.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards & backwards
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • One man-Dora
      • 100 sit ‘n presses (5 sets of 20 reps with runs in between)
      • 150 tricep presses (5 sets of 30 reps with runs in between)
      • 200 lawnmower pulls (5 sets of 40 reps with runs in between)
    • Mary
      • Reverse crunches
      • Freddy Mercuries
    • COT with YHC taking us out

    Great work by the PAX.  Tons of mumble-chatter from the PAX today.  No counting, just chatting.  Good to see the comradery and fellowship.  Numbers in the West End continue to grow.  Good to see the PAX coming out.

    God is good all of the time!

    Attila

  • Three Dog Morning

    A beautiful morning welcomed 3 solid redwoods looks to grow stronger.  A full body beat-down was on the agenda and here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • LBC
      • APD
    • 4 corners – 5, 10, 15, 20 reps at different corners; weighted lunge walk between corners
      • Sit ‘n press
      • High pulls
      • Curls
    • 3x check
      • #1 – run, lawnmower pulls, swings
      • #2 – run, overhead pulls, skull crushers
    • COT with YHC taking us out

    Homer is becoming a F3 regular, a welcomed addition to the PAX  God is good all of the time!

    Attila

  • No Surprises

    A diverse and jovial PAX of 13 assembled today at the Gridiron for a mumble-chatter filled beat down.  Here is how it went down:

    • COP
      • Parking lot tracers
      • SSH
      • IW
      • DQ
      • Punitive burpees
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • LBC
      • ADP
    • Mosey to the football field for laps of luxury – 10 burpees at the each side of the 50, run down the field for an arm exercise in the end zone, traverse across the field as directed in some sort of crawl or lunge and an ab exercise on other side of the field
      • Round 1 – 20 burpees, 40 HRM, 50 yard bear crawl (2x) and 40 WWII sit-ups
      • Round 2 – 20 burpees, 40 CDD, 50 yard crab walk (2x) and 40 reverse crunches
      • Round 3 – 20 burpees, 40 merkins, 50 yard lunge (2x) and 40 heels to heaven
    • 10 burpees
    • 3x check with a run, LBC and chicken peckers
    • Mosey to the bars for a jerkin ladder climbing down from 8
    • Mosey to the pickle ball courts for suicides
    • Mosey back to the parking lot for COT with YHC taking us out

    Plenty of alternate exercises from the PAX today.  No surprise.  Lots of mumble-chatter from Gypsy and Handshake.  No surprise.  White Deer gassed COP and it smelled like something died in his backside.  No surprise. Probation showed up late. No surprise.  Tater and his 140 pound frame can go far and fast.  No surprise.  Good times and plenty of laughs.  No surprise.

    God is good all of the time!

    Attila

  • Beast Week Continues

    Beast week continues for YHC.  Today, a KB beast.  Here is how it went down:

    • COP
      • Invisible jump rope
      • Russian soldiers
      • Dead man hang
      • Arm circles – forward and backward
      • Helicopters
      • Merkins
      • LBC
      • APD
    • KB Beast down the bus loop
      • Sit ‘n press with a behind the back carry
      • High pulls with a right-handed waiters carry
      • Curls with a left-handed waiters carry
      • Swings with a death crawl
      • Squat thrusters with around the world carry
      • Tricep press with lunges
    • COT with YHC taking us out


    Solid work from the PAX today.  Iron sharpens iron, with some good laughs.

    God is good all of the time!

    Attila

  • I Do Not Like to Share

    No Q on the sheet this morning, so YHC just took it and ran with it.  Awesome morning with a robust HBR PAX.  A perfect start to a Tuesday went down as follows:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
    • Mosey to football field for a beast
      • HRM
      • Freddy Mercuries
      • Storm squats
      • Crab cakes
      • Flutter kicks
      • Burpees
    • Jack Webb
    • Mosey to bleachers for a Lindsey with bench kicks and monkey humpers
    • Mosey back to the parking lot for some Mary
      • Heels to heaven
      • American hammers
      • LBC
    • COT with YHC taking us out

    Great work by the PAX today.  Lots of chatter, but solid work and good bonding.  Here’s to more strong numbers at HBR.

    God is good all of the time!

    Attila

  • Lots of Tree Sperm in the Air

    Six noble KB warriors assembled on a pollen filled spring morning.  The weather was spectacular and the PAX was ready for a challenge.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Cherry pickers
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • LBC
      • APD
    • 13 exercise/7 rep rotation – each cycle do one exercise 13x
      • Lawnmower pulls – right
      • Lawnmower pulls – left
      • High pulls
      • Swings
      • Curls
      • Squat thrusters
      • Snatches – right
      • Snatches – left
      • Figure 8s
      • Sit ‘n press
      • Hammers
      • Tricep press
      • Halos
    • Ciabatta with flutter presses
    • COT with YHC taking us out

    Did you know pollen is nothing more than tree sperm?  Appreciate that fact Gypsy, especially as we tried to figure out the spitters and swallowers in the PAX. 

    Welcome to Homer!  Good to see a new face.  Nice work by Lighthouse on the headlock.

    God is good all of the time! Attila

  • Do As I Say, Not as I Do

    Spring break could not deter a loyal PAX from coming out to Heartbreak on a glorious Tuesday morning.  Mumble-chatter was persistent, but it did not deter YHC from sticking with the plan.  Here is how it went down:

    • COP
      • SSH
      • Russian soldiers
      • DQ
      • Punitive burpees as Gypsy was distracting the PAX
      • Arm circles – forwards/backwards
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
    • Mosey to the blacktop
      • Four corners with 10, 15, 20, 25 reps at each corner
        • HRM
        • WWII sit-ups
        • Monkey humpers
        • Crab cakes
      • 3x check
        • Balls to the wall
        • Reverse crunches
        • Run
    • Mosey to the jerkin gym for a jerkin ladder (8 down to 1 by 1)
    • Mosey to the parking lot for COT with YHC taking us out

    Lots of mumber-chatter today.  As usual, YHC brought high reps, limited variation.  If you do not like it, sign up to Q.  Also, do as I say, not as I do.  There is method to my madness Handshake.  Somewhere Gypsy is still whining.  Good to have Bacon Bits out there, despite nursing a calf injury.  T-claps for our man as he continues to impress.

    God is good all of the time! Attila