Author: ATTILA

  • More KB

    A swampy morning greeted 3 warriors at Circus Maximus.  You vs. you vs. a KB.  Here is how it went down:

    • COP
      • 30 SSH
      • 10 old man hangs
      • 15 IW
      • 15 helicopters
      • 20 HRM
      • 40 2x LBC
      • 25 APD
    • Mosey to the bus loop for an AMRAP with 30-35 seconds of reps followed by 20, 15, 10 then 5 seconds of rest between exercises
      • Round 1
        • High pulls
        • Curls
        • Squats
        • Halos
        • High pulls
      • Run the bus loop
      • Round 2
        • Skull crushers
        • Sit ‘n presses
        • Hammers
        • Lawnmower pulls, each arm
    • COP with YHC taking us out

    Good work by the PAX today, and welcome to Greenbo.  Good to have some new blood at Circus.  Prayers up for those missing due to injuries or high stress jobs.  Great start to a Thursday!

    God is good all of the time!

    Attila

  • 35-20-35

    A beautiful and dry morning welcomed 3 faithful warriors to a KB extravaganza.  Here is how it went down:

    • COP
      • 30 SSH
      • 10 Russian Soldiers
      • 10 old man hangs
      • 15 helicopters
      • 20 merkins
      • 10 scorpion kicks
      • 30 LBC
      • 20 APB
    • Curb appeal
      • 20 overhead pulls
      • 20 sit ‘n presses
      • 20 skull crushers
      • 20 KB hammers
      • 20 lawnmower pulls, each arm
      • Run the bus loop
      • Rinse and repeat
    • Death crawl down the bus line
      • Death crawl down 2 pillars and then do 15 reps of an exercise
        • High pulls
        • Curls
        • Squats
        • Swings
        • Halos
        • Run
      • Rinse and repeat back to where we started
    • COT with YHC taking us out

    35-20-35….No it is not a combination to a masterlock.  It was the weights of the PAX.  Lighthouse has joined YHC at 35 lbs.  He could not find one on the Ukrainian black market, so he had to pay a premium in the states.  YHC will get Byproduct to step up, even if it requires using one of my old KBs.  Still, solid work from the PAX.  Good to be with these men today!

    God is good all of the time!

    Attila

  • Time Burner

    A beautiful Tuesday morning awaited 4 faithful warriors who shook off the fart sack and tackled the morning with an enthusiasm not recognized by the common man.  Some mumble chatter, but here is how it went down for these noble warriors:

    • COP
      • 30 SSH
      • 15 IW
      • 10 DQ
      • 10 old man stretches
      • 15 helicopters
      • 20 merkins
      • 10 2x Suzanne Somers, each leg
      • 30 2x LBC
      • 20 APDs
    • Mosey to the black top for a one man Dora
      • 100 HRM (20 reps for each leg)
      • 200 squats (40 reps for each leg)
      • 300 LBC (60 reps for each leg)
    • Lap around the school back to the parking lot
    • Mary
      • 20 2x flutter kicks
      • 20 2x American hammers
      • 20 WWII sit-ups
    • COT with YHC taking us out

    The only man Dora was a time and muscle burner.  Solid work from the PAX as we got cardio as well as work all the major muscle areas.  Good to see these men today as they put in solid work.  Lighthouse and Honeydo were both sporting new haircuts as part of the Phase I integration.  The M’s approved.

    God is good all of the time!

    Attila

  • 45 and a BIG Present from Henrico County

    Time to celebrate another birthday with a theme party.  YHC turned 45 this week so we had a workout with the 45 theme and a present to boot.  Here is how it went down:

    • COP
      • 45 SSH
      • Another 45
        • 20 IW
        • 10 DQ
        • 15 helicopters
      • Another 45
        • 10 merkins
        • 10 Suzanne Somers, each leg
        • 15 APD
      • 45 LBC
      • Burpee march though the parking lot with a total of 45 burpees, 45 WWII sit-ups and 45 APDs
      • Mosey to the field for the following – a 45 yard run, 10 reps of an exercise, 45 yard run, 15 reps of that exercise, 45 yard run, 20 reps of that exercise, 45 yard run and then a 45 second elbow plank (that does add up to 45 total reps)
        • HRM
        • 2x flutter kicks
        • 2x crab cakes
        • Side lunges
        • CDD
        • Storm squats
        • 2x American hammers
      • Mosey to the new pull-up bars for 20 pull-ups in a dealers choice rep cycle with Freddy Mercury chaser while bars cleared
      • Mosey to the parking lot for 3x 15 donkey kicks (45 total)
      • COT with YHC taking us out

    The County of Henrico has come through and made the Gridiron THE premier AO with a new set of pull-up, dip and jerkin bars.  What a present for this birthday celebration.  They are there for the long haul, and YHC expects them to get great use.  They are near the grassy knoll and pickle ball courts, so burpees and suicides will be part of that ultimate beat-down cocktail.  Happy Birthday to YHC!   Every birthday party needs gifts, and this one stole the show.

    Great work by the PAX.  Some fellowship 6 feet apart in the Einstein’s parking lot followed for some. 

    God is good all of the time! Attila

  • It must be Thursday

    The only way YHC can differentiate days right now is by AO.  Today is Circus Maximus, so it must be Thursday.  It must be KB day on the west end.  Here is how it went down:

    • COP
      • 45 SSH
      • 15 IW
      • 10 DQ
      • 20 helicopters
      • 20 merkins
      • 45 2x LBC
    • KB 4 corners in the parking lot (socially responsible with each man starting in a different corner), whereby we do weighted lunges between corners, with 10,15, 20, and 25 reps at each corner
      • Sit ‘n presses
      • Curls
      • High pulls
    • Triple check
      • Lawnmower pulls
      • Swings
      • Run the length of the bus loop
    • 20 overhead pulls
    • 25 weighted American hammers
    • COT with YHC taking us out

    Good work by the PAX today.  45 solid minutes under weight and then home for a nap.  Have a great Thursday men!

    God is good all of the time!

    Attila

  • Arm Burner

    The Thursday morning “Stay at Home” jailbreak workout at Circus Maximus enters week #8.  YHC was joined by Lighthouse for an arm heavy beat-down.  Here is how it went down:

    • COP
      • 10 burpees
      • 25 invisible jump ropes
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 20 merkins
      • 80 LBC
      • 25 APD
    • 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)
      • High pulls (6x)
      • KB swings (5x)
      • Alternating weighted lunges (4x)
      • Sit ‘n presses (3x)
      • American hammers (2x)
      • Halos (1x)
    • Run the bus loop
    • 15 overhead pulls
    • COT with YHC taking us out

    Good work from a faithful PAX.  YHC was ready to get home for a nap

    God is good all of the time!

    Attila

  • Lockdown at HBR

    The County of Henrico is not messing around these days.  The football field at QMS is locked down.  No games, no temptation.  The PAX had to substitute grass for asphalt today in another COVID-19/social distancing friendly workout.  Here is how it went down:

    • COP
      • One lap around the track
      • 30 SSH
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 20 merkins
      • 10 2x Suzanne Somers, each leg
      • 40 2x LBC
      • 20 2x APD
    • Mosey to the parking lot and allow the deck of cards to dictate our fortunes
      • Run across the parking lot and perform 15 reps as follows:
        • Hearts – HRM for 1st half; merkins for 2nd half
        • Diamonds – LBC for 1st half; WWII sit-ups for 2nd half
        • Spades – Copperhead squats for 1st half; side lunges for 2nd half
        • Clubs – crab cakes for 1st half; flutter kicks for 2nd half
        • Joker – burpees
    • COT with YHC taking us out

    YHC has gotten lazy with his Qs.  Just let the deck of cards tell us what to do.  Some mumble chatter as to the cumulative effect of so many runs.  My response, yep, that is how I Q.  Deceptively painful, except for 10 minutes of burpees.

    Good to have a visit from Water Wings!  Come back any time and enjoy the in-laws heated pool.

    God is good all of the time!

    Attila

  • Deck of Destiny

    No rain but soggy fields forced the loyal Gridiron PAX (just at the social distancing high water mark) to transition to the turf field at Striker Park for a date with a deck of cards.  Here is how it went down:

    • COP
      • 20 SSH
      • 10 IW
      • 10 DQ
      • 15 helicopters
      • 20 merkins
      • 25 2x LBC
    • Mosey to Striker Park for the deck of destiny
    • COT with YHC taking us out

    Good work from the PAX today.  We remained in formation, appropriately distanced and achieved a full body workout, including some cardio.  Prayers for everyone as the uniqueness of quarantine is starting to wear off after 6 weeks.  This is not easy, but God is good all of the time!

    Attila

  • Never Mess with a Well Shuffled Deck

    A well-shuffled deck is a beautiful thing.  Just set it down and do not think during the workout.  Today, we let the deck dictate our future.  Here is how it went down:

    • COP
      • 20 SSH
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 30 2x LBC
    • Deck of death with a twist, each suit is an exercise and it is 10 reps, independent of face value
      • Hearts – curls for 1st half; high pulls for 2nd half
      • Spades – sit ‘n presses for 1st half; halos for 2nd half
      • Diamonds – lawnmower pulls (each arm) for 1st half; squats for 2nd half
      • Clubs – lunges (each leg) for 1st half; KB swings for 2nd half
      • Jokers – burpees
    • Deck was finished and wrapped up with a run of the bus loop
    • COT with YHC taking us out

    Great work today from a loyal PAX.  Congrats to Byproduct on his recent engagement.  Great fellowship and good weight work, especially for those with heavier KBs.  On to the work day!

    God is good all of the time!

    Attila

  • More Kettle Bell

    Another week, another KB Q.  Going to run the well dry of socially responsible KB workouts.  Here is how it went down this week:

    • COP
      • 20 invisible jump rope
      • 10 Russian soldiers
      • 10 DQ
      • 15 helicopters
      • 20 HRM
      • 80 LBC
      • 50 APD
    • KB beast with sit ‘n presses, hi-pulls, halos (6 each way), one-armed swings (both arms), curls and weighted squats
    • 15 yard death crawl followed by a short run, 50 LBC, short run back to KB and 15 yard death crawl back to starting point
    • 15 yard weighted lunge followed by a short run, 50 2x flutter kicks, short run back to KB and a 15 yards of weighted lunges back to starting point
    • COP with YHC taking us out

    Good work by the PAX today.  Grateful for some fellowship early in the morning.  Also, do not let the beast fool you, 30 minutes under-weight takes a toll on the forearms.  BB is up within 24 hours after a long WFH day.

    God is good all of the time!

    Attila