Author: ATTILA

  • Arm Day

    Time to shake off the Iron PAX challenge and throw around some KBs.  Today was arm day at Circus Maximus, and 3 noble warriors set a quick, solid pace to finish this workout.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm Circles – big and small
      • Helicopters
      • Merkins
      • LBC
    • Deck of death – each card is 12 reps, with the suite determining the exercise
      • Hearts – curls
      • Diamonds – high pulls
      • Clubs – Overhead/shoulder press
      • Spades – Sit ‘n press/Louganis
      • Joker – burpees
    • COT with YHC taking us

    Great work by the PAX today.  Great pace, high reps for the arms and shoulders.   We made it through the deck. Where is Byproduct?  Get your 15-20 KB out of the fartsack and join us brother!  Prayers for those that are still healing from injuries.  See you in the gloom brothers!

    God is good all of the time!

    Attila

  • Pilgrimage to the Mother Land

    Thirty-four noble warriors descended upon the motherland of F3 RVA for a Labor Day convergence.  A picture perfect morning and 5 QICs met the PAX with the following:

    • COP (Attila)
      • SSH
      • DQ
      • IW
      • Arm circles
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
    • Divide the PAX into 3 groups
      • Football field (Fireman Ed)
        • 11s with Lt. Dans and plank jacks; all while rotating a cinder block coupon
      • Grassy knoll (Johnsonville)
        • Jack Webb with coupons
      • Striker Park turf field (Tater)
        • Series of ab exercises with WWII sit-ups, V-ups, LBCs, heels-to-heaven, crunchy frogs, side crunches and American hammers
        • Brief interludes of bear crawls and crab walks mixed in
    • Reassemble at the football field for stretching with Chum Bucket
    • COT with YHC taking us out

    Great to have the PAX at the Gridiron this morning to celebrate the end of summer and start of the school year.  Welcome to Boat Shoes and Mowgli. Your footwear was next level.

    T-claps to Johnsonville and the Gridiron PAX for an incredible spread for fellowship post-workout.  The bar has been raised.  Solid work men!

    Announcements

    • Iron PAX challenge continues throughout the week.  God speed!
    • F3 retreat in Amelia on 10/3.  Bring beer and food.
    • 2nd F this Friday at Drive Shack.  M’s are welcome to attend.

    Please join YHC in praying for our educators.  They are working their tails off in these unique times.  Patience and grace will be needed for everyone.  Time for many of the PAX to jump on the roller coaster. 

    God is good all of the time!

    Attila

  • Covered in Grass

    Perfect weather greeted the Gridiron PAX as we tuned up for the convergence on F3 RVA’s birthing soil come Monday.  Nine solid redwoods took to the field for a solid beat-down, and here is how it went down:

    • COP
      • 25 SSH
      • 10 DQ
      • 15 IW
      • Arm circles – 10 small, 5 big; forwards and backwards
      • 10 helicopters
      • 20 Suzanne Somers, each leg
      • 20 merkins
      • 25 2x LBC
    • Remain on the field for a cumulative beast
      • 216 HRM
      • 180 WWII sit-ups
      • 144 2x crab cakes
      • 108 monkey humpers
      • 72 2x flutter kicks
      • 36 burpees
    • Mosey to the pull-up bars for a descending escalator starting at 6, with 10 storm squats serving as a chaser between rounds
    • Mosey to the parking lot for a ring of fire – 10 merkins
    • COT with YHC taking us out

    The PAX was covered in grass after the cumulative beast.  Solid work by all men, including Blue Moon and Gypsy who started the morning with a 7+ mile run.  Tater continues to outpace the PAX, and White Deer was missed.  His absence guaranteed some solid running work. 

    MONDAY 7 AM – Convergence at Gridiron.  Come visits the site of F3 RVAs first and finest AO.  Should be a great time of fitness and fellowship.  We will raise some money for Crossover Ministries as well as enjoy a solid home-cooked breakfast.  Please help Johnsonville with RSVPs so we can have enough food.  It will be top-notch.  See the pre-blast for more details, and see the RVA PAX Monday morning!

    God is good all of the time!

    Attila

  • See Ya Soccer Arms

    Five faithful warriors linked arms in the gloom of Circus Maximus to grow stronger and closer.  A great morning with great men went down as follows:

    • COP
      • 20 invisible jump ropes
      • 10 DQ
      • 15 IW
      • Arm circles – 10 small, 5 big; forwards and backwards
      • 10 helicopters
      • 20 Suzanne Somers, each leg
      • 20 merkins
      • 20 2x flutter kicks
    • KB escalator
      • 10 skull crushers, run the bus lop off lane
      • 15 skull crushers, 10 overhead pulls, run the bus loop
      • 20 skull crushers, 15 overhead pulls, 10 sit ‘n press, run the bus loop
      • 25 skull crushers, 20 overhead pulls, 15 sit ‘n press, 10 KB swings, run the bus loop
      • 25 overhead pulls, 20 sit ‘n press, 15 KB swings, 10 KB squats, run the bus loop
      • 25 sit ‘n press, 20 KB swings, 15 KB squats, 10 halos, run the bus loop
      • 25 KB swings, 20 KB squats, 15 halos, run the bus loop
      • 25 KB squats, 20 halos, run the bus loop
      • 25 halos, run the bus loop
    • 5x check
      • Lawnmower pulls
      • High pulls
      • KB lunges
      • Boxing cockroaches
      • Run
    • COT with your humble correspondent taking us out

    Great work by the PAX today.  High reps, heavy arms on the menu.  Always good to be at Circus with my brothers.  Great to see Chum Bucket back in the Circus gloom.

    Announcements include:

    • The upcoming F3 retreat on 10/3.  Sign up for cornhole. 
    • Gypsy is looking to start a new running with some boot camp exercises mixed in on Monday mornings at Pocohontas Middle.  The workout will be 1 hour and start at 5:15. 
    • Stay tuned for announcements on a Labor Day convergence at Gridiron.  Walkers, canes and grey hair not required.

    God is good all of the time!

    Attila

  • Seeing Red

    Fourteen noble warriors met in the gloom with the hopes of attacking this morning with reckless abandon.  The Q was wearing red, setting the tone for a scrumptious beat-down.  Here is how it went down:

    • Mosey to the football field for COP
      • 25 SSH
      • 10 DQ
      • 15 IW
      • Arm circles – 10 small, 5 big; forwards and backwards
      • 10 helicopters
      • 20 merkins
      • 30 2x LBC
    • 10 minutes of burpees
    • Mosey to the jerkin gym for a downward jerkin ladder starting at 8
    • Mosey to Heartbreak Hill for an arch loader (2×2)
      • Bear crawl, crab walk, bunny hop and cheetah sprint up the hill for 20 WWII sit-ups
      • Bear crawl, crab walk, bunny hop and cheetah sprint up the hill for 20 2x flutter kicks
    • Mosey around the track to the bleachers for 20 bench kicks and 20 squats, rinse and repeat
    • Mosey back to the parking lot for a ring of fire with 10 merkins
    • COP with YHC taking us out

    Solid work from the PAX today; 14 strong!   Not much running but plenty of cardio with the burpees and arch loader.  No man left behind, but hopefully all men will be sore later on.  It was an honor to lead these men today; great fellowship!

    Announcements include:

    • The upcoming F3 retreat on 10/3.  Sign up for cornhole. 
    • Gypsy is looking to start a new running with some boot camp exercises mixed in on Monday mornings at Pocohontas Middle.  The workout will be 1 hour and start at 5:15. 
    • Stay tuned for announcements on a Labor Day convergence at Gridiron.  Walkers, canes and grey hair not required.

    God is good all of the time!

    Attila

  • Return of the AMRAP

    Humidity and rain have departed.  Ideal conditions greeted 5 faithful warriors for a KB beat-down.  Here is how it went down:

    • COP
      • 25 SSH
      • 10 IW
      • 10 DQ
      • 15 arm circles, forwards/backwards
      • 10 helicopters
      • 20 HRM
      • 20 2x flutter kicks
      • 20 APD
    • KB AMRAP where we have 30-35 seconds of KB exercises, followed by rest.  First round had 20 seconds of rest, with subsequent rounds decreasing to 15, 10 and 5 seconds.  Exercise rotation included:
      • High pulls
      • Halos
      • Swings
      • Curls
      • Squats
    • 2nd AMRAP with rests of 15, 10 and 5 seconds.  Exercise rotation included:
      • Sit ‘n presses
      • Skull crushers
      • Overhead pulls
      • KB hammers
    • Run the bus loop
    • 15 Lawnmower pulls, each arm
    • COT with YHC taking us out

    Great work by the PAX today.  Enjoying having Gypsy in RVA.  Reported soreness from Gypsy post-workout due to the cannonball weights he used.  White Deer and Byproduct chose not to comment after looking at their KBs. Plenty of mumble chatter from the PAX, but not on that one. 

    Reminder of the family BBQ at Hardywood’s farm this weekend.  Check the pre-blasts for more detail.

    God is good all of the time! Attila

  • Sore Glutes

    The darkness of the gloom was tackled by five faithful and fearless warriors on Thursday morning at Circus Maximus.  Prepare the glutes for this beat-down.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 15 arm circles, forward/backwards
      • 20 merkins
      • 20 Suzanne Somers, each leg
      • 35 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 5, 10,15 and 20 reps at each corner
      • Sit ‘n presses
      • Curls
      • High pulls
    • Quintuple check
      • Lawnmower pulls
      • Swings
      • Halos
      • Squats
      • Run the bus loop
    • 20 overhead pulls
    • 20 weighted American hammers
    • COT with YHC taking us out

    Great work by the PAX.  The lunges left all of us with some soreness, but no pain, no gain.  Fireball from Houston was supposed to join us.  Hopefully he did not get thrown off by the other group meeting on the football field at Godwin. 

    God is good all of the time!

    Attila

  • The Dirty Dozen

    A dozen mighty warriors gathered for a dawg days of summer beat-down at the Gridiron.  Prepared to sweat, here is how it went down:

    • COP
      • 30 SSH
      • 10 dead man hangs
      • 10 IW
      • 15 helicopters
      • 20 merkins
      • 20 Suzanne Somers, each leg
      • 80 LBC
      • 20 APD
    • On the softball field, do a modified arch loader (5 intervals)
      • Alternate bear crawl, crab walk, bunny hop, cheetah (sprint) and bear crawl from left field line to 2nd base
      • 15 WWII sit-ups at 2nd base
      • Jog to right field line for 10 burpees
      • Karaoke back to left field line
    • Mosey to pull-up bars for a Captain Tater
      • Increments of 1 pull-up for every 4 2x flutter kicks, starting a 1 going to 10
    • Mosey to the football field for a 3x check with run, balls to the wall and bench kicks
    • Mosey to parking lot for a ring of fire
    • COT with YHC taking us out and 2nd F at Einsteins

    Great work by the PAX today.  Full body workout with some grace for the impaired knees in the PAX (e.g. no squats).  It was great to be with these men, having one final celebration of White Deer’s elderly status.  YHC finish the workout by squeezing a solid 3 oz. of sweat from his shirt.  Hope the PAX feels this one tomorrow.

    God is good all of the time!

    Attila

  • White Deer’s Blue Pill

    Our War Daddy, White Deer, turned 59 yesterday!  Only one more year until double respect.  Normally, we would break out a red pill to celebrate a member of the PAX.  Today, in honor of White Deer, we respectfully ripped open a pack of his favorite, a blue pill, just for him.  Here is how it went down:

    • COP
      • 25 SSH
      • 10 cherry pickers
      • 15 Russian soldiers
      • 15 Helicopters
      • 20 merkins
      • 60 LBC
      • 20 Suzanne Somers, each leg
    • One man KB Dora (5 sets to reach total reps with a run down the bus loop in between in each set)
      • 100 sit ‘n presses
      • 150 overhead pulls
      • 200 lawnmower pulls
    • Lunge walk to the virtual flag
    • COT with YHC taking us out

    White Deer loves himself a blue pill.  Not afraid to tell us that, amongst other things.  Grateful he made the trip today and worked out with the PAX.  Not the same without him.  Great work by the PAX.  God is good all of the time!

    Attila

  • Fartsack Will Not Conquer YHC

    Alarm clock malfunction.  YHC rolls over to see a clock saying 5:20.  Jump out of the farksack, dress, and hoof it to the AO by 5:28.  Not awake, but ready to take another Q.  This one would have to be mindless.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 IW
      • 10 DQ
      • 15 Helicopters
      • 20 merkins
      • 60 LBC
      • 20 APD
    • Deck of death – 12 reps of an exercise where each suit is a different exercise
      • Hearts – curls
      • Diamonds – high pulls
      • Clubs – weighted squats
      • Spades – sit ‘n presses
      • Joker – burpees
    • COT with YHC taking us out

    Great work by the PAX.  We worked up a little pace to get through the deck.  God is good all of the time!

    Attila