Author: ATTILA

  • Under Cover

    A downpour is the ideal time for a sheltered KB workout.  With the coverage of the bus loop drop off zone, here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards & backwards
      • Helicopters
      • Merkins
      • LBC
      • APD
    • KB ladder
      • 4 exercises starting at 10 reps each and working down to 1
        • Curls
        • Sumo squat to an upright press
        • Should press
        • One-handed swings
        • 10 lawnmower pulls each arm
      • Run the bus drop off area
      • Ciabatta with alternating flutter kick press and weighted WWII sit-ups
    • COT with YHC taking us out

    Great work by the PAX today.  We stayed dry and got stronger.  A workman-like morning.  Hope White Deer enjoyed his fart sack.  Maybe Gypsy will not be scared of the rain at some point soon. 

    God is good all of the time!

    Attila

  • Well That Was Entertaining

    A loyal PAX joined up for some laughs and a KB workout.  Hard to say in which order, but here is how it went down:

    • COP
      • Invisible jump ropes
      • Russian soldiers
      • DQ
      • Arm circles – forward and backwards
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
    • Mosey to the school for the following:
      • 15 donkey kicks
      • Bear crawl 20 yards to you KB
      • 10 lawnmower pulls each arm
      • Run back to the wall for a 60 second wall sit
      • Rinse and repeat 4x
    • 4x check
      • Run
      • Overhead pulls
      • Curls
      • Snatches
    • Ciabatta with flutter kick presses
    • COT with YHC taking us out

    Long story short, some of the stories from White Deer and Byproduct are not suitable for a BB.  Please see them for details.  Great work by the PAX.  The ending Ciabatta was a burnout.

    God is good all of the time!

    Attila

  • Tuesday Gridiron

    Warmer days are ahead.  For today, it was dry, which was a welcomed change.  As we see an end to winter coming, 8 noble warriors assembled at Heartbreak Ridge.  Iron sharpened iron, and here is how it went down:

    • COP
      • SSH
      • IW
      • Cherry pickers
      • Arm circles – forwards/backwards
      • Helicopters
      • Suzanne Somers
      • Scorpion Kicks
      • Merkins
      • LBC
    • Mosey to the parking lot for a burpee march – 1 burpee for each parking space followed by a chaser of 20 WWII sit-ups (repeat 3x)
    • Curb crawl ladder – up to 7 merkins and then back down
    • APDs
    • AMRAP pull-ups x2 – PAX does one round of side lunges and another round of squats while each man hits the pull-up bars
    • Mosey to the football field for a mini-Michigan
    • Mosey back to the parking lot for COT with YHC taking us out

    Welcome to a Gridiron Tuesday. Hard to say if Gypsy and Handshake could handle that.  Lots of mumble-chatter and frivolity from those 2 knuckleheads as we commenced.  Funny how 50+ burpees can quiet that.  Solid work from the PAX today.  YHC was grateful to lead these warriors in a full body workout.  See you later this week.

    God is good all of the time!

    Attila

  • Are You Wearing a Cardigan?

    A Gridiron Saturday without rain, snow or ice greeted 11 grateful and eager warriors this morning.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Burpees
      • Arm circles – forwards and backwards
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • Mosey to the pull-up bars for an 11 with pull-ups and step-up (each leg)
    • Mosey to the back of the school (tried the softball field but went to the tennis courts for a modified arch loader
      • Bear crawl, crab walk, duck walk, bunny hop for ½ the span of the courts
      • 15 LBC
      • Run to the far end and 10 burpees
      • Run back
    • Mosey around to the front of the school for a 3x check
      • Run the loop
      • Balls to the wall
      • Reverse crunches
    • Mosey back to the parking lot
    • COT with YHC taking us out

    Great work from the PAX today.  The weather was a blessing, and as always, great to link arms with this group of men.  Welcome to New Mexico, a buddy of Chum Bucket from down in Raleigh.  He fit right in.  Now there is one thing we have to question…was Nightcrawler wearing a cardigan?  Dude, did the M dress you for today?  For the record, it was a cable knit sweater, but does that really matter?  A man who owns more camo than the entire PAX combined showed up in a sweater.  Thanks for the laugh brother!

    Stay safe and know that God is good all of the time!

    Attila

  • Siri & White Deer – Table for 2

    Five strong redwoods stood tall in the morning gloom to clang some KBs this morning.  Here is how it went down at the Circus Maximus:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBCs
    • AMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5
      • High pulls
      • Halos
      • KB swings
      • KB squats with a press
      • Curls
    • 60 APD
    • 60 LBC
    • AMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5
      • Skull crushers
      • KB sit-ups
      • Overhead pulls
      • KB American hammers
    • COT with YHC taking us out

    Solid LIFO performance from Chum Bucket.  No truth to the rumor that he was tardy after doing his own burpee fest as a pre-KB warm-up.  Welcome back Byproduct.  Good to know our resident cost accounting has mastered counting down.  White Deer talked out of all orifices today.  Also, great cameo from Siri.  Could not shut her up.  Her and White Deer were one heck of a corner of mumble-chatter this morning. 

    God is good all of the time! Attila

  • Arm Day

    PAX Today was an arm day at Circus Maximus.  Five noble warriors partook.  Here is how it went down:

    • COP
      • SSH
      • Helicopters
      • Arm Circles
      • Merkins
      • LBC
    • Deck of death – each suit is an exercise, 12 reps for that suit
      • 156 high pulls
      • 156 curl
      • 156 overhead pulls
      • 156 sit ‘n presses
      • 24 burpees
    • 100 LBC
    • COT with YHC taking us out

    3rd F next Tuesday at 8 pm.  Honeydo is leading.  Subject is forgiveness.

    Solid work from the PAX.  Should be wet the rest of the week.

    God is good all of the time!

    Attila 

  • Staying Safe

    Three brave and somewhat crazy warriors risked the elements to visit the Gridiron this morning.  Conditions remained safe and here is how it went down as we played the hand dealt us:

    Great work by the PAX great to welcome Double D.  God was good today as we remained safe! Tried to make this friendly for the virtual PAX.

    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