Author: ATTILA

  • Do Not Leave the Commonwealth…or Else

    Time for YHC to sleep walk into a Q.  Damn the fartsack.  Time to make sure that there is a strong finish to the week.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • KB ladder – series of four exercises, starting at 10 reps and moving down to 1, followed by a chaser of 10 lawnmower pulls (each arm)
      • Sumo squat to upright press
      • Curls
      • Flutter press
      • Shoulder press
    • KB ladder – series of two exercises, starting at 10 reps and moving down to 1
      • 2x KB hammers
      • Overhead pulls
    • Mary – reverse crunches
    • Ring of fire – 10 merkins
    • COT with YHC taking us out

    Great work by the PAX today!  Great to see Gypsy back to posting as he continue to recover from toe surgery.  For a second there, I thought he showed up in his PJ pants.  A very comfortable look for our workout warrior.  Also, Blue Moon had his maiden KB voyage, serving as a warm-up to his run.  White Deer made his presence known.  Glad I am not laundering his pants. 

    To all the PAX, continue to stay safe.  Do not leave the Commonwealth of VA if you have upcoming veterinary needs.  God is good all of the time!

    Attila

  • Welcome Back

    A light dusting of snow served as a catalyst for the PAX on this glorious Thursday morning.  Five solid redwoods met in the gloom to clang some KBs.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles
      • Copperhead squats
      • Merkins
    • 1 man KB Dora – 5 rounds for each exercise (20, 30, 40 reps) with a run in-between each set
      • 100 sit ‘n presses
      • 150 curls
      • 200 lawnmower pulls
    • Closing ciabatta with sumo squats
    • COT with YHC taking us out

    Great to have Chum Bucket and Johnsonville back with the PAX this morning.  With the cold and wet weather, YHC wondered if the PAX was bound for the fart sack.  Instead, a pair of warriors joined the fray.  Good work by all of the PAX.  Grateful for this group of men and their friendships.  White Deer, where were you?

    God is good all of the time!

    Attila

  • Faithful Four

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

    • COP
      • SSH
      • IW
      • Dead man hang
      • Arm circles
      • Scorpion kicks
      • Merkins
      • LBC
    • 4 corners with 5, 10, 15, 20 reps in successive corners with weighted KB lunges between corners
      • High pulls
      • Sit ‘n press
      • Curls
    • Run the bus loop
    • Dealers choice 4x check
      • Attila – 20 overhead pulls (sets pace)
      • White Deer – Sit ‘n press
      • Lighthouse – Lawnmower pulls
      • Byproduct – Halos
    • COT with YHC taking us out

    Great work by the faithful 4 today.  YHC is going to feel those lunges, and the 4x check was a high impact ending.  See you in the gloom.  Maybe snow next week!?!?

    God is good all of the time!

    Attila

  • More Kettlebell

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

    • COP
      • SSH
      • Russian soliders
      • DQ
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • Mosey to the school for the following:
      • 15 donkey kicks
      • Bear crawl 20 yards to you KB
      • 20 overhead pulls
      • Run back to the wall for a 1 minute wall sit
      • Rinse and repeat 4x
    • Run the bus loop
    • 4x check
      • Lawnmower pulls
      • Sit ‘n presses
      • Halos
      • 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

  • No Hot Potato for Me

    No hot potato today.  No one else wanted or remembered to sign-up for the Q, so YHC had a strong supply of red pills.  Eight other noble warriors got to participate.  Here is how it went down:

    • COP
      • Parking lot tracers
      • SSH
      • IW
      • Dead man hang
      • Arm circles
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
      • APDs
    • Mosey to the turf field for a modified arch loader
      • Bear crawl 30 yards, 15 reverse crunches, run to midfield, 10 burpees, run back
      • Crab walk 30 yards, 15 reverse crunches, run to midfield, 10 burpees, run back
      • Bunny hop 30 yards, 15 reverse crunches, run to midfield, 10 burpees, run back
      • Duck walk 30 yards, 15 reverse crunches, run to midfield, 10 burpees, run back
      • Cheetah sprint 30 yards, 15 reverse crunches, run to midfield, 10 burpees, run back
      • Bear crawl to midfield
      • Crab walk back from midfield, 25 reverse crunches
      • Karaoke the full field and back
    • Mosey to the exercise bars for a series of 4x 8 jerkins
    • Mosey to the pavilion for 11s with step-ups (each leg) and dips
    • Mosey to the parking lot for a 3x check
      • Run the perimeter of the parking lot
      • LBC
      • Balls to the wall
    • COT with YHC taking us out

    Solid work from the PAX today.  It was spectacular to see Nightcrawler back in the fold with the Gridiron PAX.  Prayers for our brothers nursing injuries, Johnsonville, Fireman Ed and Gypsy just to name a few.  Belated HBD to our brother Blue Moon.  He still kicks YHC tail at 52.  By the way, the Q was lagging behind these noble warrior today.  That is the way it should be.

    Continued prayers for our country and for healing and unity.  God is good all of the time!

    Attila

  • Forearm Burner

    Another cold morning.  KBs were stored indoors last night to mitigate the risk of frostbite.  Four noble warriors pushed their arms to the limit.  Here is how it went down:

    • COP
      • Slaughter starter – 10 burpees
      • Invisible jump rope
      • Russian soldiers
      • Cherry pickers
      • Arm circles
      • Helicopters
      • APD
      • Merkins
      • LBC
    • 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)
      • Curls (7x)
      • Sit ‘n presses (6x)
      • KB swings (5x)
      • Sumo squats (4x)
      • Halos (3x)
      • High pulls (2x)
      • American hammers
    • COT with YHC taking us out

    The bus loop tour is deceptive.  Start soft, but the finish after being under weight for ½ hour is brutal.  YHC forearms were burning at the end.

    Today was a great time for fellowship, plenty of mumble-chatter.  Great picture of F3.  In light of the events yesterday, good to have some laughs and smiles.  Good to share life.  The PAX prayed for healing in our nation as a part of COT.  Politics aside, time to heal; time to work together.

    God is good all of the time!

    Attila

  • The Real Beast…Bacon Bits

    A new year has commenced at Heartbreak Ridge.  Six strong redwoods gathered for a solid beat-down, with no muscle group being spared.  Here is how it went down:

    • COP
      • Parking lot tracers
      • SSH
      • IW
      • DQ
      • Arm circles
      • APD
      • Merkins
      • LBC
    • Mosey to the bus loop for a beast with:
      • Burpees
      • Reverse crunches
      • HRM
      • Monkey humpers
      • WWII sit-ups
      • Crab cakes
    • Mosey to the front of the school for a 3x check
      • Run
      • Balls to the wall
      • Flutter kicks
    • Mosey to the small hill by the parking lot for Bernies
    • COT with YHC taking us out

    T-claps are in store for Bacon Bits.  This noble warrior is no sad clown.  While some members of the PAX may have been fartsacking today, Bacon Bits was posting after welcoming a new baby to his family in the last week.  Sleep is not for Bacon Bits.  Perhaps we gloss today’s beast the chase for Bacon Bits.  As YHC said, t-claps for Bacon Bits.  Just drop it there.

    Prayers for those PAX members that are recovering from injury.  God is good all of the time!

    Attila

  • One last KB in 2020

    Another Thursday, and another White Deer fartsack.  Two noble warriors go in one last workout for 2020.  Here is how it went down:

    • COP
      • Invisible jump rope
      • Russian soliders
      • DQ
      • Arm circles – forwards and backwards, big and small
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • 12 Days of Christmas – KB style
      • 12 lawnmower pulls – 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 lunges – 36 total
      • 5 high pulls – 25 total
      • 4 KB hammers – 16 total
      • 3 skull crushers – 9 total
      • 2 snatches – 4 total
      • 1 lap
    • COT with YHC taking us out

    Grateful to Lighthouse for not making me go solo in the gloom.  Prayers up for Gypsy as he had successful toe surgery today.  Happy New Years F3 RVA!  Convergence at Satan’s Hill in the AM tomorrow.

    God is good all of the time!

    Attila

  • A 2020 Christmas

    A frosty gloom welcomed 8 jolly and festive iron men on this day after Christmas.  The PAX celebrated the Christmas season in a manner that was befitting for 2020.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards, big and small
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
    • 12 Days of Christmas – mosey to the turf field only to have to audible and go back to the football field (got to be flexible these days, nothing goes according to plan)
      • 12 merkins – 144 total
      • 11 WWII sit-ups – 121 total
      • 10 flutter kicks – 100 total
      • 9 reverse crunches – 81 total
      • 8 monkey humpers – 64 total
      • 7 Carolina dry docks – 49 total
      • 6 crab cakes (2 count) – 36 total
      • 5 burpees – 25 total
      • 4 lunges (2 count) – 16 total
      • 3 heels to heaven – 9 total
      • 2 diamond merkins – 4 total
      • 1 deep squat (hold for 12 seconds)
    • After gathering for our Christmas celebration, we had to mosey to the pickle ball courts for a COVID test – 6 suicides to assess lung capacity
    • Post-Christmas – the 3 wise men visited Jesus, so we did 3 sets of 6 pull-ups (one for each wise man, the pull-ups being the gift for all)
    • Mosey back to the parking lot for COT with YHC taking us out

    Great work by the PAX today on a brutally cold day that with the wind made conditions feel like the North Pole.  Good to have Probation join the Gridiron PAX as there is no truth to the rumor he was so late for Dog Pile that perhaps he just decided to come Gridiron.  The travails of a LIFO.  Also, welcome back Pigskin.  The Gridiron PAX is excited that Pigskin will become a permanent fixture come this summer as he and the M will be matriculating up to RVA.

    Prayers for Gypsy with his toe surgery this week.  It was solid but frigid fellowship for the PAX at Einstein’s post workout.  Grateful for these men and their friendships.

    God is good all of the time…a Savior is born!

    Attila

  • HBD Chum…You Missed Your Party

    Today is Chum Bucket’s birthday!  The PAX was ready for a party.  White Deer was even prepared to sing HBD to Chum via flatulence.  Only problem, Chum apparently wanted to sleep in.  It was almost as if he has lost his youthful excitement for his birthday. I guess the years of respect have that effect. Anyway, that left 3 noble warriors carrying a hot potato.  Here is how it went down:

    • Attila
      • COP
        • SSH
        • Russian soldiers
        • Dead man hang
        • Arm circles – big and small, forward and back
        • Helicopters
        • Merkins
        • LBC
      • KB Captain Thor
    • Byproduct
      • 11s with lawnmower pulls and overhead pulls
      • Run the bus loop 2x
    • White Deer
      • 11s with high pulls and snatches
    • COT with YHC taking us out

    Hot potatoes can be a bit of a burner as each member of the PAX will bring their fastball.  However, I do question why all of the 11s. White Deer and Byproduct know that it is the 12 days of Christmas? All in all, good work from the PAX today.  It was a social KB workout with Christmas approaching, with humor befitting a bunch of 13 year old boys.  On that note, Byproduct confirmed COVID cannot be passed via an orifice other than the mouth and nose.  Good news for all.

    God is good all of the time!  Happy Birthday Jesus!

    Attila