Author: ATTILA

  • Lucky 7

    Seven was the lucky number at Circus Maximus today.  Seven noble warriors and their weights linked arms to grow stronger.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles – forwards and backwards
      • Merkins
      • LBC
    • Catch me if you can – pair off and have one man do 10 burpees while the other does a double barrel KB carry, once the burpees are complete, catch the KBs and switch
    • KB escalator – 10, 15, 20 then 25 reps; add a new exercise as you move up the escalator
      • 70 sit ‘n presses
      • 70 overhead pulls
      • 70 skull crushers
      • 70 sumo squats
      • 70 swings
      • 70 lawnmower pulls each arm
      • 3 laps of the bus loop mixed in
    • Mosey back to the shovel flag for some Mary
      • Boat/canoe
      • KB hammers
    • COT with YHC taking us out

    Great to have some visitors today as Snuff and Splinter joined the PAX.  Solid work from these warriors.  They were definitely more quiet than a vacationing White Deer.  Noble efforts from the remainder of the PAX.  Great start to a Thursday!

    God is good all of the time!

    Attila

  • Make White Deer’s a Double (Respect)

    • Attila

    Today was a celebration.  Everyone’s favorite bag of hot air and flatulence turns 60 today.  The PAX was promised a workout with limited cardio, and White Deer delivered.  Here is how it went down:

    • COP
      • White Deer SSH
      • Helicopters
      • Merkins
      • APD
      • LBC
      • Boat/canoe
    • 60s – matriculate around the bus loop 2x performing 60 reps of 6 exercises, with a run of the bus loop in between laps
      • Curls
      • Sit ‘n presses
      • Lawnmower pulls
      • KB swings
      • KB pole smokers
      • Overhead pulls
    • 3x check
      • Run the bus loop
      • Merkins
      • WWII sit-ups
    • COT with YHC taking us out

    HBD to White Deer!   He is loud, obnoxious and vulgar, but there is not a more faithful friend.  If you ever need something, there is not a more generous and dependable member of the PAX.  Do not let the farts and Viagra jokes fool you.  Double respect has been earned.  Great turnout to celebrate a PAX legend.  HBD brother!  If you missed him today, come to Gridiron on Saturday for a birthday encore.  If you late, no worries, we will still be within a 25 yard radius of the parking lot.

    Home run derby at HBR on Tuesday.  Come to Tuckahoe Little League, not Quioccasin Middle. 

    God is good all of the time!

    Attila

  • More KB

    The last Thursday before White Deer hits double respect.  A trinity of noble warriors converged for a KB workout.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Dead man hang
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • Scissor side crunches
      • LBC
      • APD
    • 4 corners – 5, 10, 15, 20 reps at different corners; weighted lunge walk between corners
      • Sit ‘n press
      • Overhead press
      • Curls
    • 3x check
      • Run
      • Overhead pulls
      • Lawnmower pulls
    • 20 flutter presses
    • COT with YHC taking us out

    YHC has a long workday ahead.  Just a simple God is good all of the time!

    Attila

  • Accountability

    Another Thursday and another chance to link arms with 3 other faithful warriors.  Here was what was on the menu today:

    • COP
      • Invisible jump ropes
      • Russian soliders
      • DQ
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • Mosey to the school for the following:
      • 10 2x chicken peckers
      • Bear crawl 20 yards to you KB
      • 15 lawnmower pulls each arm
      • Run back to the wall for a 1 minute wall sit
      • Rinse and repeat 4x
    • Run the bus loop
    • 3x check
      • Sit ‘n presses
      • Sit ‘n presses
      • Run
    • COT with YHC taking us out

    Been a long day and this BB is late.  Grateful to have started it with my brothers.

    God is good all of the time!

    Attila

  • Back in the Saddle

    Back from vacation and back in the saddle for Circus Maximus.  YHC was excited to rejoin the PAX today and here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forward and backward
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
    • KB carry to practice field, stop and do 15 lawnmower pulls each arm on the way
    • KB Beast on the practice field
      • Sit ‘n press with a behind the back carry
      • High pulls with a right-handed waiters carry
      • Sumo squats with a left-handed waiters carry
      • Swings with a death crawl
      • Tricep presses with around the world carry
      • Curls with lunges
    • KB carry back to parking lot, stop and do 15 lawnmower pulls each arm on the way
    • COT with YHC taking us out

    YHC has to admit that he has not read back blasts or group texts from the PAX while away.  Today could have been a repeat of prior weeks.  Still good to be with these men.

    Convergence on Saturday at 7 a.m. at Dogpile. 

    God is good all of the time!

    Attila

  • Ladder Chase

    Time to get stronger.  Five noble warriors assembled at the Circus Maximus for our weekly beat-down.  Here is how it went:

    • COP
      • SSH
      • Russian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • APD
      • Merkins
      • LBC
    • 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)
      • Sumo squat to a high pull
      • Curls
      • Sit ‘n press
      • Shoulder press
    • Run a lap of the bus loop
    • Catch me if you can – one man does 10 burpees and then catches his partner doing a double barrel KB carry; rinse and repeat
    • Ciabatta  with overhead pulls
    • COT with YHC taking us out

    Great work from the PAX today.  Big data requirement fulfilled. YHC is going to bed.

    God is good all of the time!

    Attila

  • Shut Up White Deer

    A solid showing for early summer today at the Gridiron.  Fourteen noble warriors linked arms to attack to the mother of all AOs.  Here is how it went down:

    • COP
      • Punitive burpees to shut White Deer up
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 25 APD chaser
    • Partner up for 4 sets of 10 jerkins and 20 PLTs
    • Mosey to the football field for an abdora (one-man, ab-focused Dora)
      • 100 WWII sit-ups in 20 rep increments
      • 160 reverse crunches in 40 rep increments
      • 200 LBC in 50 rep increments
    • Series of sprints to wrap it up
    • COT with YHC taking us out

    YHC had intended to do 100/200/300 of the abdora exercises, but time became an issue.  Cut is shorter, but still solid work from the PAX.  Good to have familiar and new faces aboard.  Good fellowship at Einsteins followed.  White Deer was quieted rather early.  Tater as usual was hopped up on caffeine. 

    God is good all of the time!

    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