Author: 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

  • Size Matters

    Winter was back with cold temps and light crowds.  Quality, not quantity, of the PAX today.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • APD
      • Merkins
      • LBC
    • Burpee march – 1 burpee for each parking spot down the parking lot (15 total) with 20 WWII sit-ups at the end, rinse and repeat 5x
    • Mosey to the pull-up bars for a 4 corners
      • 10 pull-ups
      • 20 step-ups at the picnic tables
      • 30 LBC
      • 40 flutter kicks
      • Rinse and repeat 4x (today is the Final 4)
    • Mosey to Striker Park for a mini-Michigan
    • Mosey back to parking lot for a 3x check
      • Run the parking lot
      • Balls to the wall
      • Reverse crunches
    • COT with YHC taking us out

    Great work for the PAX today.  As always, the most fit PAX member was the most vocal about the mini-Michigan.  Thanks Gypsy for a big dose of irony.  Yes, we did it on a soccer field, so the mini-Michigan was slightly more strenuous.  YHC simply told Gypsy that size matters.  Bigger is better.  Strong PAX, strong work today.  Happy Easter men!

    God is good all of the time!

    Attila

  • That 11 Was No Joke

    The perfect number for a PAX (6) on a not so perfect morning.  Seek cover and get after it.  Here is how it went down:

    • COP
      • SSH
      • Hillbillies
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • LBC
    • KB ladder – work your way up the ladder with 5, 10, 15, 20, 25 reps (adding a new exercise at each interval and brief jog in between intervals)
      • Shoulder press
      • Curls
      • Swings
      • Squats
      • High pulls
    • 3x check with run, lawnmower pulls and flutter presses
    • 11 with sit ‘n press and KB hammers
    • COT with YHC taking us out

    The 11s finale was no April’s Fools joke.  That was a true burn-out finale.  You are welcome PAX!

    Great to see Offshore today, and 2 straight weeks of Chum Bucket.  Life is good at the Circus!

    To all the PAX, enjoy celebrating the resurrection over the coming weekend.  God is good all of the time!

    Attila

  • Mumble-Chatter Galore

    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
      • Punitive 5 burpees for too much mumble-chatter
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Scorpion kicks
      • 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)
      • Overhead presses (5x)
      • KB swings (4x)
      • Halos (3x)
      • High pulls (2x)
      • Sumo squats
    • Run the bus loop
    • Mary with a KB
      • WWII sit-ups
      • 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.  Some mumble-chatter did result in punitive actions. Great picture of F3.  Really enjoyed having Fireman Ed for a first time and Chum Bucket with his return.  Come back brothers!  Prayers up for Gypsy as he finishes contact tracing quarantine.

    God is good all of the time!

    Attila