Author: ATTILA

  • Swampy

    A baker’s dozen assembled in the swamp formerly known as Circus Maximus for a Thursday morning convergence of all 3 Fs.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
      • APD
    • 11s with weighted step-ups (each leg) and sit ‘n presses
    • 3x check
      • Run
      • Lawnmower pulls
      • Overhead pulls with a crunch
    • AMRAP – 2x, 30 seconds each
      • Overhead pulls
      • Presses
      • High pulls
      • Curls
    • Mary
      • FK
      • WWI crunches
    • COT with YHC taking us out

    Always faithful Offshore arrive just in time to make sure we had coffee and fellowship.  That did not stop Gypsy from talking during the entire workout.  That bitch definitely exercised his mouth.

    Plenty going on Saturday with tour stop at Gridiron, Homegrown ½ and The Bridge.  Check Slack.  Tater is throwing a party for the (re)marrying Gypsy and Pinto on September 6th.  Text him for details.

    Prayers up for the many fighting cancer.   Cancer sucks!  God is good all of the time!

    Attila 

  • Just Putting in the Work

    Time to kick off another week in The Deep.  A lucky 7 redwoods linked up for a Monday morning boot camp:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
      • 11s on the hill – Mike Tysons and WWII sit-ups
      • New hill – 5 Bernies
      • Mosey to the pull-up bars – 4x 8 pull-ups and 20 PLTs
      • 3x
        • Run
        • Swing pumps
        • Standing lunges
      • Mosey back to the parking lot for COT with YHC taking us out

    A pretty tame morning.  This was not a crowd with over-the-top mumble-chatter.  Simply a group of men with heads down, getting work done.

    Tater is having a pre-nuptial party for Pinto and Gypsy on September 6th.  See Slack or text Tater for details.  Next Bridge is this Saturday.

    God is good all of the time!

    Attilaa

  • Fearsome Foursome

    The wet gloom of the hump day greeted 4 noble warriors of the Westhoe region.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • 4x check
        • Run
        • HRM
        • WWII sit-ups
        • Monkey humpers
      • Arch loader with 20 LBCs and 20 APBs at end of each load
        • Bear crawl
        • Crab walk
        • Duck walk
        • Bunny hop
        • Gorilla walk
        • Cheetah
      • Jack Webb
      • COT with YHC taking us out

    Great work from the PAX, especially with 3 of the 4 doing Broga on the front end.  Freshly paved roads made the wok on one’s six much more comfortable.  Great First Watch send-off to our brothers with vacations next week.

    Continued prayers for the immense number of those close to us battling cancer.

    God is good all of the time!

    Attila

  • Plenty of Coffee for the Regulars

    The non-tour stop/tour stop at Circus Maximus.  One visitor and 13 regulars took a tour of GHS.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
      • Tour of Godwin, KB style – multiple stops with 5, then 10, then 15, then 20 reps of an exercise; adding/dropping a new exercise at each stop
        • 50 lawnmower pulls, each arm
        • 50 upright rows
        • 50 tricep presses
        • 50 curls
        • 50 KB FK
        • 50 sit ‘n presses
        • 50 KB presses
        • 50 overhead pulls
        • 50 squats
        • 30 weighted lunges, right leg
        • 15 weighted lunges, left leg
      • COT with YHC taking us out

    I guess the PAX was weary of a KB workout as the only visitor was the NAMTAM himself, Rosie.  I guess that is the greater PAX’s loss. Plenty of coffee for the regulars.  Plenty of time under weight for all. 

    Plenty  of activity and prayer requests.  Continue to pray for Fudd’s sister Mary, Senior Frog’s father-in-law, Fireman Ed, Roger Roger, and Charlotte (Handshake’s wife’s cousin’s daughter). 

    God is good all of the time!

    Attila

  • Freshly Cut and Moist

    A pair of touchdowns and extra points gathered on the freshly cut turf of HBR for the Tuesday tour stop.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Mosey to HB Hill for a Dora
        • 100 HRM
        • 200 WWII sit-ups
        • 300 APDs
      • Over to the football field, partner up for 3 rounds
        • 20 PLTs
        • 10 Boo-yeah merkins
      • 3x check with a run, FM and CDD
      • 6 100-yard sprints
      • Mary with various forms of crunches
      • COT with YHC taking us out

    The PAX was covered in sweat and grass clippings today.  Great work from everyone.  Good to see some old faces.

    Prayers up for Handshake’s niece as she has a new tumor in her lung (11 YO).  Continued prayers for Fireman Ed, Fudd’s sister Mary, and Roger Roger’s family.  Cancer sucks!

    Gridiron is at Lake Anna on Saturday.  There is a 2.0 workout at DaVille.

    God is good all of the time!

    Attila

  • Superman Meets a Prostitute

    YHC dragged his teenage 2.0 in to the gloom of the Gridiron dew.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Superman meets a prostitute (form the figure S on the field doing 10, 20, 30, 40, 50, 60 reps of an exercise at each point, repeating on the trip back)
        • 110 Mike Tysons
        • 180 squat thrusters
        • 210 single count crab cakes
        • 200 monkey humpers
        • 150 LBC
        • 60 APD
      • Modified Linsday with pull-ups and PLTs
        • 10 pull-ups, 11 PLTs
        • 7 pull-ups, 14 PLTs
        • 4 pull-ups, 17 PLTs
        • 1 pull-up (hold 10 seconds), 20 PLTs
      • Mosey to the playground for some Mary
        • FM
        • One-legged side crunches, each side
        • WWI crunches
        • Reverse Crunches
      • COT with YHC taking us out

    Great work by the PAX today.  Good to see that so many went to the Bridge.  Spider laughed as soon as he got in the car, “White Deer does not do anything the Q calls out and never does all of the reps.”  Yes, that is true, but we still love him.

    Gridiron is at Lake Anna next week.

    God is good all of the time!

    Attila

  • Feeling Lucky

    15 strong gathered with KBs and an desire to get the workout over with so they could drink coffee.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
      • Lucky Bus Loop – 4 stops, add an exercise, 15 reps; bro-code enforced
        • 120 lawnmower pulls, each arm
        • 105 overhead pulls
        • 90 sit ‘n presses
        • 75 2x weighted FK
        • 60 curls
        • 45 high pulls
        • 30 sum squats
        • 15 halos
      • COT with YHC taking us out

    Great work by the PAX.  Another deceptively tough workout. 

    Bridge on Saturday with Whitesnake.  Prayers up for several in our midst.

    God is good all of the time!

    Attila

  • Riding the Q Juice Wave

    The Summer Tour went Deep on a Monday.  14 noble warriors got to embrace the newest West End AO, here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
      • Mosey to the VA Women’s Clinic for a Dora
        • 100 HRM
        • 200 squats
        • 300 LBC
      • Jack Webb
      • Mosey back to the bus loop to work on arms, legs and core    
        • 4x of wall sits with 15 reps – air presses, milkers, Muhamed Ali’s and Lalanes
        • 4x pole smokers – 80 total
        • 4x Mike Tysons – 40 total
      • COT with YHC taking us out

    Q juice is real.  YHC was rolling in on 4 hours of sleep after being at travel baseball all weekend.  YHC knew he could not “no show” on his Q, with no awareness that it was a Summer Tour stop.  A little bit of everything, except running.  Great to see so many faces.  Great work by the PAX.

    Prayers up for Dry July participants. 

    Got the Bridge this weekend with Whitesnake.  Check Slack.  HR Derby is tomorrow.

    God is good all of the time! Attila

  • Showing Up

    If there was ever a day for participation trophies, it was today.  5 Clydesdales joined forces in the muggy, post-holiday week gloom.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • Tempo squats
      • Helicopers
      • DMH
      • Merkins
      • WWII sit-ups
      • FK
      • Mosey to turn off the lights on Handshakes truck
      • Scorpion kicks
      • HRM
      • CDD
    • 5 covered stops with 20/40/60 reps of an exercise
      • 100 HRM
      • 200 squats
      • 300 LBC
    • Slow mosey the parking lot

    Kubota walked as he continues to nurse the knee.  Good work from the rest of the PAX.  Some mornings the biggest battle is just showing up.

    Continued prayers for Roger Roger, Fudd’s sister Mary, Fireman Ed and Senor Frog’s father-in-law.  Join Whitesnake that the Bridge on July 19th. 

    God is good all of the time!

    Attila

  • No July 4th Hangover Here

    A dirty dozen regulars gathered at the motherland for a post July 4th workout.  Here is how it went down at the Gridiron:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
      • Happy Birthday America – 249 reps (3 sets of 83)
        • 24 pull-ups
        • 45 dips
        • 60 left arm to right leg cross crunch
        • 60 right arm to left leg cross crunch
        • 60 WWI crunches
      • Mosey to the soccer field for an arch loader
      • Bear crawl, crab walk, bunny hop, duck walk, frog jump, cheetah sprint and dealers choice
      • 30 WWII sit-ups, 30 H2H, 60 2x flutter kicks
      • 20 burpees, 30 HRM, 60 CDD
    • Mosey back to the parking lot for wall work
      • 5x of wall sits with 15 reps – air presses, milkers, Muhamed Ali’s, jazzercise and Lalanes
      • 5x PLT – 100 total
      • 5x Mike Tysons – 50 total
    • COT with YHC taking us out

    Great work from the PAX.  Good to see a lot of faces.  Great to see the July 4th hangovers were minimal.  YHC cannot provide an accurate backblast for what White Deer actually did.

    God is good all of the time!  See you in the gloom.

    Attila