Author: ATTILA

Dawg Days are Here
Welcome to the dog days of summer. A loyal PAX tackled a muggy and humid morning in order to dominate their KBs. Here is how it went down:
- COP
  - 25 SSH
  - 15 IW
  - 10 DQ
  - 15 Helicopters
  - 20 merkins
  - 60 LBC
  - 20 APD
- Mosey to the school for the following:
  - 15 donkey kicks
  - Bear crawl 20 yards to you KB
  - 15 lawnmower pulls each arm
  - Run back to the wall for a 30 second wall sit
  - Rinse and repeat 4x
- Series of 3x checks
  - Weighted lunge walk, KB swings, sit ‘n presses
  - Run, overhead pulls, high pulls
- COT with YHC taking us out
Great work by the PAX. Grateful YHC did not have to do that solo. God is good all of the time!

Attila
July 11, 2020
Mumble Chatter Welcome
A fab five joined forces to throw around some KBs of varying weights this morning. It was muggy, but spectacular. Here is how it went down:
- COP
  - 25 invisible jump ropes
  - 10 dead man drops
  - 15 IW
  - 15 helicopters
  - 20 merkins
  - 80 LBC
  - 20 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)
  - Sit ‘n presses (6x)
  - KB swings (5x)
  - High pulls (4x)
  - Lunges (3x)
  - Halos (2x)
  - American hammers (1x)
  - Run the bus loop
- COT with YHC taking us
Today was an ideal workout for White Deer. Minimal cardio, maximum opportunity for mumble chatter. Targets included YHC’s minor explosions between the legs and Byproduct’s wedding planning and less than manly KB weight. All good. Great to have a fuller PAX back in the fold. Solid work by these men. A moment of thanksgiving for YHC.

T-claps to White Deer and Johnsonville for being socially responsible and wearing masks when they carpooled to the AO.

God is good all of the time!

Attila
July 2, 2020
Creamy White Thighs
A beautiful morning awakened 8 glorious warriors to tackle the gloom with an enthusiasm unbeknownst to the common man. Here is how it went down:
- COP
  - 30 SSH
  - 15 Russian soldiers
  - 10 DQ
  - 15 Helicopters
  - 20 merkins
  - 70 LBC
  - 20 APD
- Mosey to the black top for 4 corners with 10, 15, 20 & 25 escalating reps at each corner, exercises included
  - HRM
  - WWII sit-ups
  - Crab cakes
  - Monkey humpers
- Mosey to the wall for a triple check with donkey kicks, flutter kicks and a run
- Mosey to Heartbreak Hill for an arch loader, that included a 25 LBC chaser at the top
  - Bear crawl
  - Crab walk
  - Bunny hop
  - Human run
  - Rinse and repeat as the arch was loaded 2×2
- Mosey back to the parking lot for COT with YHC talking us out
The workout got off to an awesome start with the PAX talking about Bodo’s Q yesterday as if they were a run-on record. YHC felt like he had a standard that he would never live up to. YHC must just tip is cap to Bodos for a real beat-down at Hoedown.

Then during the triple check, YHC came running back to the donkey kick wall only to be blinded by Handshake’s creamy white thighs. They were a beacon to all within a mile, and God bless his M for having to live with those bad boys. They were not screaming “come hither.” It is an image that was burned into my retinas. I regurgitated into my mouth. Good gracious!

Great work by the PAX today. God is good all of the time!

Attila
June 30, 2020
Lots of Abs and Arms
Straight off of vacation there was no Q on the Q sheet, so YHC decided to take the lead not knowing White Deer had verbally agreed to lead. Thankfully, White Deer yielded to YHC, and off we went:
- COP
  - 35 SSH
  - 15 IW
  - 10 DQ
  - 15 helicopters
  - 20 HRM
  - 70 LBC
  - 10 2x Suzanne Somers, each leg
- Mosey to the grassy knoll for 10 minutes of burpees
- Over to the pull-up bars for a variation of the Jack Webb/Captain Thor, or the Captain Tater
  - For every pull-up, 4 WWII sit-ups
  - Go 1-10, ending with 10 pull-ups and 40 WWII sit-ups
- Over to the pavilions for a series of step-ups with a dip chaser
  - 25 step-ups, right leg, 20 dips
  - 25 step-ups, left leg, 20 dips
  - 25 step-ups right leg, 20 dips
  - 25 step-ups, left leg, 20 dips
- Mosey back to the parking lot where Chum Bucket took the Q and led the PAX in stretching and some Mary while YHC rushed to Tuckahoe for an early baseball game
Great work from the PAX today on a real ground and pound body builder workout. Time to get those abs and arms toned up. The 10 minutes of burpees was also a means to diminish the mumble-chatter from White Deer. Assuming the PAX made a trip for 2^nd F at Einstein’s afterward. Great to be back with the PAX after a week away.

Prayers for Nightcrawler as he recovers from COVID. Thankfully he is asymptomatic.

God is good all of the time!

Attila
June 27, 2020
Pre-Vacation Body Builder
A wet and rainy week led to a lazy Q where the deck of cards did all of the work. Here is how it went down:
- COP
  - 25 SSH
  - 10 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 – swings
  - Spades – sit ‘n presses
  - Joker – burpees
- COT with YHC taking us out
YHC then rushed into 1 last day of work before heading on vacation. Big Data requirement now fulfilled.

God is good all of the time!

Attila
June 21, 2020
Look Who Showed Up…with 25 LBS
At 5:27 am the PAX came streaming in, saving YHC from a lonely existence. It was a quiet PAX, but a strong and loyal group that tackled the KB beat-down head-on. Here is how it went down:
- COP
  - 25 SSH
  - 10 IW
  - 10 DQ
  - 15 helicopters
  - 20 merkins
  - 10 2x Suzanne Somers, each leg
  - 60 LBC
  - 20 APD
- One man KB modified Dora – each PAX does all of the reps, with 5 runs mixed in each round
  - 100 sit ‘n presses
  - 150 swings
  - 200 lawnmower pulls
- COP with YHC taking us out
Welcome back White Deer! The king of mumble chatter was muted, but present. Humbled to be starting back at a 25 pound KB, he persevered. It was good to have my older, broken brother back. Let’s face it, if he can post with his injuries, the rest of the sad clowns out there have no excuse.

Still waiting to post with Johnsonville at Circus Maximus. Right now, it is either or, not both.

Great work by the PAX today. God is good all of the time!

Attila

At 5:27 am the PAX came streaming in, saving YHC from a lonely existence. It was a quiet PAX, but a strong and loyal group that tackled the KB beat-down head-on. Here is how it went down:
- COP
  - 25 SSH
  - 10 IW
  - 10 DQ
  - 15 helicopters
  - 20 merkins
  - 10 2x Suzanne Somers, each leg
  - 60 LBC
  - 20 APD
- One man KB modified Dora – each PAX does all of the reps, with 5 runs mixed in each round
  - 100 sit ‘n presses
  - 150 swings
  - 200 lawnmower pulls
- COP with YHC taking us out
Welcome back White Deer! The king of mumble chatter was muted, but present. Humbled to be starting back at a 25 pound KB, he persevered. It was good to have my older, broken brother back. Let’s face it, if he can post with his injuries, the rest of the sad clowns out there have no excuse.

Still waiting to post with Johnsonville at Circus Maximus. Right now, it is either or, not both.

Great work by the PAX today. God is good all of the time!

Attila

Attila
June 11, 2020
Smell the Glove
A beautiful June morning greeted 8 noble warriors and 2 2.0s for an early week beat-down. Here is how it went down:
- COP
  - 25 SSH
  - 10 IW
  - 10 dead man hangs
  - 15 helicopters
  - 20 merkins
  - 10 2x Suzanne Somers, each leg
  - 70 LBC
  - 20 APD
- Mosey to the parking lot for a burpee march, 1 burpee for each of the 20 parking spots with a 20 WWII sit-up chaser, rinse and repeat
- Mosey to the pull-up bars, each man does 10 pull-ups, while the remaining PAX
  - 1^st rotation – ab exercises (flutter kicks, hammers, Hello Dollys)
  - 2^nd rotation – leg exercise (squats)
- Mosey around the track to the bleachers for a Lindsey with dips and bench kicks
- Mosey to the Heartbreak Hill for a series of 10 sprints up and down the hill
- Mosey to the parking lot for COT with YHC taking us out
The time has come for YHC to clean his gloves. They were a Spinal Tap special today that repulsed the full PAX. It is officially summer now that YHC gloves smell like @$$.

Pit Stop had to see his father in a giddy mood upon the introduction of bench kicks. Yes, there is a kid in all of us. All in all, great work from the PAX today. It was great to have Roger Roger back with the PAX thanks to Greenbow. Solid headlock!

For those who do not know, 3^rd F is tonight. Offshore has the Q. It is virtual. Log in to Zoom at 8 pm (Meeting ID: 822 7005 7337, pm for the password or check Slack). Great time for all; it does not matter where you are in your spiritual walk. You can share. You can simply listen. It is an environment welcoming to all. Hope to see you then.

God is good all of the time!

Attila
June 9, 2020
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
May 28, 2020
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
May 21, 2020
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
May 19, 2020