Author: ATTILA

Fewer Complaints
A crowd that continued to assemble through COP, building to 17. Here is how this deceptive beat-down played out:
- COP
  - SSH
  - IW
  - Ukrainian soldiers
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
  - Penguins
  - APD
- Lucky bus loop, 15 reps of an exercise and keep adding exercises
  - 120 lawnmower pulls, each arm
  - 105 curls
  - 90 high pulls
  - 75 overhead pulls
  - 60 sit ‘n presses
  - 45 KB FK
  - 30 goblet squats
  - 15 KB swings
- COT with YHC taking us out
Good to get some KB work in today. Fudd was nice enough to say he had few to no complaints. I need to get more of those workouts in.

Continued prayers for Roger Roger’s, Handshake’s and Wojo’s families as they have loved ones facing death. Grateful we can have a greater hope. God is good all of the time!

Attila
March 12, 2026
If You Want to Do Something Else, Sign Up to Q
19 members, which included some strong redwoods and some whiny bitches. Here is how it went down:
- COP
  - SSH
  - IW
  - Ukrainian soldiers
  - Helicopters
  - Arm circles
  - DMH
- Deck of death – 4 suits/4 exercises/12 reps per card, plus the jokers
  - 156 curls
  - 156 hi pulls
  - 156 overhead pulls
  - 156 side swings
  - 24 burpees
- Mary
  - FK
  - Side crunches
  - LBC
This workout is notorious for bringing out the mumble-chatter and commentary. Ironically, one of the most vocal PAX member rarely Q’s and never shows up on time…Fudd. Everyone thinks they are a comedian, but YHC will have the last laugh when you are sore tomorrow morning. That is, if they actually did all of the reps. All banter aside, good to have these men together and a chance to fellowship while iron sharpens iron.

Prayers up for those sick, in the job market or starting new jobs. God is good all of the time!

Attila
February 26, 2026
Ode to Handshake
First Watch cannot bypass the birthday week celebration of one of its one mainstays. An ode to Handshake turning 42 went down as follows:
- COP
  - SSH
  - IW
  - Ukrainian soldiers
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
  - Penguins
  - APD
- Run through the neighborhood stopping at every mailbox on the right with 14 reps:
  - 42 merkins
  - 42 WWII sit-ups
  - 42 copperhead squats
  - 42 CDD
  - 42 LBC
  - 42 jump squats
  - 42 Chuck Norris
- We did stop at the turn and have a 3x check
  - Run
  - WWI sit-ups
  - H2H
- Back at the flag, COT with YHC taking us out
More running than normal for YHC. T-claps to Gomer for putting up that YHC and the increased distance. 42 reps and a 3x check was hopefully right down Handshake’s alley. He can unwrap his sausage casing at home, and no guarantees the M will receive any pleasure there.

Prayers up for those sick, in the job market or starting new jobs. God is good all of the time!

Attila
February 25, 2026
SPAM
SPAM alert. A holy trinity of white respect converged on the The Deep. Here is how it went down:
- COP
  - SSH
  - IW
  - Ukrainian soldiers
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
  - Penguins
  - APD
- 4 corners
  - 10 Mike Tysons
  - 20 CDD
  - 30 monkey humpers
  - 40 LBC
  - Then retrace our steps for 2 sets total
- Mosey to the back of the school for a Lindsey, increments of 5 – Dips and Step-Ups
- Mosey to the front of the school for a 3x PAX check with run, pole smokers & squats
- Mosey down the bus loop stopping to do 10 Chuck Norris’ at each light
- Mary
  - WWII sit-ups
  - Side crunches, each side
  - FK
  - FM
  - 60 seconds of LBC
- COT with YHC taking us out
SPAM – stale, pale and male. This is the type of discrimination certain middle age men can look forward to. But for now, let’s celebrate USA hockey!

Prayers up for those sick, in the job market or starting new jobs. God is good all of the time!

Attila
February 23, 2026
Still Open for the Not So Frozen
10 not-so-frozen, relatively square PAX members assembled at the Gridiron for a very respectful beat-down. Here is how it went down:
- COP
  - SSH
  - IW
  - Ukrainian soldiers
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
  - Penguins
  - APD
- Mosey to the tennis courts, 10 reps at each court and mosey back for the next exercise:
  - 40 HRM
  - 40 WWII sit-ups
  - 40 jump squats
  - 40 2x crab cakes
  - 40 side crunches, each side
- Mosey to the back of the school for a 3x check
  - Run
  - Dips
  - Step-ups
- Find a pole on the bus loop for a pole smoker escalator (10, 15, 20, 25, 30 reps, totaling 100)
- Mosey to the front parking lot for 4 corners
  - 10 Chuck Norris
  - 20 CDD
  - 30 monkey humpers
  - 40 penquins
  - Then retrace our steps for 2 sets total
- Mosey back to the flag for some Mary
  - FK
  - H2H
  - FM
  - 1 minutes of LBC
- COT with YHC taking us out
Tried to go to some places we have not been lately. Tater almost busted a nut with the running and ab portion of the workout. We were bro-code style, and no man left behind, including YHC. Good to see Pigskin feeling better.

Prayers up for those sick, in the job market or starting new jobs. God is good all of the time!

Attila
February 21, 2026
A Legal 18
A legal 18 showed up at Heartbreak Ridge despite the continuing mounds of ice. Here is how it went down:
- COP
  - SSH
  - IW
  - Ukrainian soldiers
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
  - Penguins
  - APD
- Beast across parking lot
  - HRM
  - WWII sit-ups
  - Jump squats
  - Side crunches-each side
  - Crab cakes
  - Burpees
- 3x check
  - Run
  - WWI sit-ups
  - Merkins
- Bear crawl to the flag
- Mary
  - FK
  - Cross crunches – each side
  - WWI crunches
  - LBC
- COT with YHC taking us out
Solid numbers for a Tuesday but no Handshake. Also, who the hell knows when our site Q will post again at HBR. A chatty 18. Good work from the PAX. There was a welcome increase in temps.

Announcements – lunch at Firehouse Subs today and Frozen Triangle is rescheduled for 2/21.

Continued prayers for those looking for jobs and dealing with sickness/injury. God is good all of the time!

Attila
February 10, 2026
No Super Bowl Hangover
No Super Bowl hangover for this six pack. Here is how it went down:
- COP
  - SSH
  - IW
  - Ukrainian soldiers
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
  - Penguins
  - APD
- Mosey up to the VA Women’s Center parking lot for a Dora
  - 100 HRM
  - 200 squats
  - 300 LBC
- Mosey back to the school for a triple check
  - Run
  - Wall sit
  - Dips
- 3 rounds of the following
  - Wall sit with 15 air presses, 15 milkers, 15 Muhamed Ali’s
  - 20 PLT (60 total)
  - 10 Mike Tysons (30 total)
- Mosey back to the flag for some Mary
  - WWII sit-ups
  - Side crunches – each side
- COT with YHC taking us out
Speaking of taking us out, Gomer almost took Pigskin out doing PLTs. Forcefully. Solid work from the PAX, and hopefully this is the last of the frigid cold. Not as bad as Saturday, but still sucks.

Announcements – lunch at Firehouse Subs tomorrow and Frozen Triangle is rescheduled for 2/21.

Continued prayers for those looking for jobs and dealing with sickness/injury. God is good all of the time!

Attila
February 9, 2026
Small World
The ultimate prime PAX (7) greeted an icy AO in the gloom of the Tunnel. Here is how it went down:
- COP
  - SSH
  - IW
  - Ukrainian soldiers
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
  - Penguins
  - APD
- Traverse the ice to the tunnel and bear crawl to the tunnel
- Find a way to the pavilion to do a Lindsay with step-ups and dips
- Traverse the ice to the shopping center parking lot for a 3x check
  - Run
  - HRM
  - WWII sit-ups
- Use the shopping center wall to work all areas
  - Wall sit with 15 air presses, 15 milkers
  - 20 PLT (40 total)
  - 10 Mike Tysons (20 total)
- Mosey through streets and ice back to the flag for some Mary
  - WWI sit-ups
  - LBC
- COT with YHC taking us out
Great work from the PAX today as we traversed white and black ice. Great to have Big Spoon in from Tulsa. Under the it’s a small world, Roger Roger’s M used to babysit Big Spoon, and once had to pick him up from Short Pump Mall after he got busted by HCPD for an intense, on-the-run make-out session. Did not have that on the bingo board this morning.

Prayers up for those looking for jobs, Roger Roger’s son’s broken arm and Big Spoon’s family as the celebrate the life of his grandmother. God is good all of the time!

Attila
February 6, 2026
Prelude to GHS Reopening
17 Strong christened the bus loop in anticipation of GHS reopening today. Here is how it went down:
- COP
  - SSH
  - IW
  - Ukrainian soldiers
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
  - Penguins
- KB 1 man Dora – break up into 5 sets with a run down the bus loop after each set
  - 100 overhead pulls
  - 150 KB FK
  - 200 lawnmower pulls (each arm)
- Mary
  - WWII sit-ups
  - Side crunches, each side
  - LBC
- COT with YHC taking us out
Great to see so many from the PAX out this morning. Solid work from the robust crowd that was definitely there for the coffee.

Frozen Triangle this weekend. Lunch next Tuesday at Firehouse Subs.

Continued prayers for those looking for work. God is good all of the time!

Attila
February 5, 2026
Dark & Slushy
Sub-optimal conditions greeted the First Watch PAX this morning. Here is how it went down:
- COP
  - SSH
  - IW
  - Ukrainian soldiers
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
  - Penguins
- Traveling Dora – 5 covered stops with 20/40/60 reps
  - 100 HRM
  - 200 squats
  - 300 LBC
- Group 3x check under the overhang – 3 rounds of the following
  - Wall sit with 15 air presses, 15 milkers, 15 Muhamed Ali’s
  - 20 PLT (60 total)
  - 10 Mike Tysons (30 total)
- Mosey back to the parking lot to stretch and COT with YHC taking us out
Rain left the surrounding area slushy and slick. The PAX was also void bright/reflective clothing so let’s stay dry and safe. Good to be back at First Watch after a bit of a hiatus for ice and sickness. The PAX is ready for the kids to resume school.

Frozen Triangle this weekend. Lunch next Tuesday at Firehouse Subs.

God is good all of the time!

Attila
February 4, 2026