Author: ATTILA

  • Back in the Saddle

    YHC has been sidelined with the flu.  Seeing that there was no Q, signed up last night, not knowing it was going to be wet and rainy.  No worries.  With one HBR faithful warrior, Handshake, in tow, we commenced a covered workout as YHC works his way back into shape.  Here is how it went down:

    • Mosey to the bus loop for COP
    • 30 SSH
    • 15 IW
    • 10 DQ
    • 15 helicopters
    • 20 merkins
    • 40 2x LBC
    • 10 2x Suzanne Somers, each leg
    • 25 APD
    • 12 minutes of alternating burpees and donkey kicks
    • Modified straight-line 4 corners (4 stops with 10, 15, 20, 25 reps)
      • HRM
      • WWII sit-ups
      • Monkey humpers
      • Crab cakes
    • Mosey back to the parking lot for COT with YHC taking us out

    I have missed the PAX and missed this AO.  Good to be back with a faithful warrior.  Hopefully the weather will improve and bring back more of the PAX in future weeks.  The burpees and donkey kicks were a good kick-starter to getting back in shape.

    God is good all of the time!

    Attila

  • Try 20 of Everything

    Circus Maximus had its first winter tour guest today, Oyster.  One traveler and 4 regulars joined forces to sling around some KBs.   No Q, so YHC took first 1/3 and White Deer took the last 2/3s.  Here is how it went down:

    • COP
    • 30 SSH
    • 15 IW
    • 10 DQ
    • 15 helicopters
    • 20 HRM
    • 40 2x LBC
    • 10 2x Suzanne Somers, each leg
    • 25 APD
    • Curbside service
      • 20 overhead pulls
      • 20 sit-n-presses
      • 20 skull crushers
      • 20 KB American hammers
      • 20 lawnmower pulls – each arm
    • Mosey through the bus stop with death crawls and lunges; stopping at each set of pillars to do 20 reps of alternating exercises while doing a wall sit
      • Curls
      • Lawnmower pulls
      • High pulls
      • Presses
      • Planks
      • Boat/canoes
      • Halos
      • Figure 8s
      • Heels to heaven
    • COT with YHC taking us out

    Great work today men.  YHC was functioning on limited sleep, so this BB will be like him, half asleep.  Way to get ‘ur done!  Oyster, good to have you brother.  Come back before the next tour.

    God is good all of the time!

    Attila

  • The Loyal Few

    Sound familiar, cold morning and loyal KB warriors unite.  The Q had 2 workouts ready.  Johnsonville informed YHC that he still needed to remain calf cautious, so the PAX went with straight ground and pound.  Here is how it went down:

    • COP
    • 30 SSH
    • 15 IW
    • 15 DQ
    • 15 helicopters
    • 20 HRM
    • 40 2x LBC
    • 10 2x Suzanne Somers, each leg
    • 20 APD
    • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
      • Weighted squats
      • High pulls
      • Curls
      • Halos
      • KB swings
    • AMRAP challenge/version 2 – rotation of 4 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 15, 10 and 5 seconds this time around
      • Skull crushers
      • Sit ‘n presses
      • KB American hammers
      • Overhead pulls
    • AMRAP challenge/version 3 – rotation of right and left-armed lawnmower pulls over a 30-35 second period, with reduced rest after each rotation, rests of 10 and 5 seconds this time around
    • COT with YHC taking us out

    Thankful for a loyal PAX on a really cold morning.  PAX was ready for warmer surroundings when done.  Safe work travels to White Deer.  See you at either Gridiron or Circus next week.

    God is good all of the time!

    Attila

  • Sleepwalking

    Sleep was in short supply for the PAX.  Today was a day where we gutted it through and simply gave the Heisman to the fart sack.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 Russian soldiers
      • 15 cherry pickers
      • 15 helicopters
      • 20 HRM
      • 30 2x LBC
      • 10 Donna Summers, each leg
      • 20 2x 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)
    • High pulls Halos (7x)
    • Sit ‘n presses (6x)
    • KB swings (5x)
    • Weighted lunges, each leg (4x)
    • Halos (3x)
    • Curls (2x)
    • Overhead pulls (1x)
    • Run the bus loop
    • Boat/canoe
    • COT with YHC taking us out

    Great work from the PAX today.  The weather was warm and dry, so no complaints there.  Lighthouse stepped up to 30 lbs, and Copperhead joined the Circus PAX for the first time.  Great way to start a Thursday. 

    God is good all of the time!

    Attila

  • Handicap Placard Not Included

    There was a M*A*S*H unit at Gridiron this morning.  One guy cannot run, another guy has a fake knee, and another guy is in a boot.  Needless to say, they were not ready for a traditional boot camp.  They grabbed their KBs, hopped in Johnsonville’s car and did a separate workout under the cover of the bus loop.  YHC has no idea what they did after COP, but here is what happened to the non-handicap placard PAX:

    • COP
      • 30 SSH
      • 15 IW
      • 15 Hairy Rocketts
      • 15 DQ
      • 15 Helicopters
      • Arm circles – 15 small, 5 big; forwards and backwards
    • Mosey to turf field at Striker Park
    • 10 minutes of burpees
    • 40 APDs
    • Partner wheelbarrows with 10 derkins – 3x
    • Dora with 100 merkins, 200 flutter kicks and 300 LBCs
    • Intervals for 5+ minutes – sprint across field, mosey down the field
    • Mosey back to the Pavillions
      • 25 dips
      • 25 step-ups
      • 25 dips
      • 25 step-ups
      • 25 dips
    • COT with YHC taking us out

    We need to pray for healing for this PAX.  Johnsonville has a jacked-up calf; Tater heard something pop in his knee this week; and Fireman Ed’s ankle is in a boot.  Grateful to have the PAX committed to coming out on a rainy day.  T-claps to these men for their commitment and effort. YHC missed having those men on the turf field today.

    Great to have some old faces back today.  Nightcrawler, Bambi and Quest made their triumphant returns.  White Deer provided for an awkward start with his admiration of Quest’s physique.  Our brother has been MIA as his personal quest appears to have led him to an engagement.  A few of the PAX know his future M, and she is a catch.  Nice work Quest! 

    Solid work from the PAX today.  The turf field provided an ideal AO for wet weather. 

    God is good all of the time!

    Attila

  • Rinse & Repeat

    Time to work off the holiday calorie in-take.  2 humble and noble warriors fought off the fart sack to battle the KBs.  Here is how it went down:

    • COP – run the perimeter of the school
    • Cumulative KB beast (add an additional exercise for each round, do 18 WWII sit-ups after each leg)
      • 144 lawnmower pulls, each arm
      • 108 high pulls
      • 72 overhead pulls
      • 36 swings
      • 80 WWII sit-ups
    • AMRAP
      • Skull crushers
      • Sit ‘n presses
      • Overhead pulls
      • KB hammers
    • COT with Johnsonville taking us out

    Workout should look familiar. YHC suggested we repeat last week’s Q so we would not have to think. Thankful for the fellowship with Johnsonville.  Can you please stay healthy in 2020?  Meanwhile, what is up with White Deer?  Has the fart sack swallowed him whole?

    Enjoy your Thursday!  God is good all of the time!

    Attila

  • Don’t Be Fooled

    It was a cold morning, but YHC was not solo.  Offshore responded to the bat signal.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 10 DQ
      • 15 Helicopters
      • 20 HRM
      • 70 LBC
    • Cumulative (partial) KB beast (add an additional exercise for each round, do 18 WWII sit-ups after each leg)
      • 144 lawnmower pulls, each arm
      • 108 high pulls
      • 72 overhead pulls
      • 36 swings
      • 90 WWII sit-ups
    • 30 second AMRAPs
      • Skull crushers
      • Sit ‘n presses
      • Overhead pulls
      • KB hammers
    • Run the bus loop
    • COT with YHC taking us out

    Thankful for the fellowship of Offshore.  He sensed YHC would be solo without him today, so answered the call. Great work today.  When thinking about this cumulative beast, it does not look too bad on paper.  However, being under-weight continuous with the increasing reps will get those hands and forearms barking.  WWII sit-ups have never been more welcomed. 

    Enjoy your Thursday!  God is good all of the time!

    Attila

  • Stiker Park Field Trip

    A faithful PAX weathered less than desirable conditions as iron sharpened iron.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 15 Helicopters
      • Mosey to the turf field at Striker Park
      • 10 BOYO
      • 20 merkins
      • 80 LBC
      • 40 APD
      • 10 BOYO
    • 4 corners with 10, 15, 20 & 25 escalating reps at each corner, exercises included
      • HRM
      • WWII sit-ups
      • Crab cakes
      • Monkey humpers
      • 2x LBC
    • 30 burpees between various 4 corner rounds
    • Triple check with run, FM and deep squats; 10 BOYO between each completed set of 3
    • Mosey back to the parking lot for 10 3-man jerkins for each PAX
    • COT with YHC taking us out

    First, the turf field at Striker Park was a great place to have a rainy day workout.  Great drainage, good footing.  Appreciated the presence of my brothers, Tater and Chum Bucket.  Iron sharpened iron.  80 burpees with 10 minutes of burpees is always a good start to the weekend. Solid fellowship at coffeteria followed.

    God is good all of the time!

    Attila

  • Lunging into Thursday

    A small PAX, which only means the rest of the masses are missing out.  A solid morning lifting, pushing, swinging and lugging KBs.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 10 BOYO
      • 15 Helicopters
      • 20 merkins
      • 80 LBC
      • 40 APD
    • Weighted lunges to the 4 corners of the parking lot with 10, 15, 20 & 25 escalating reps at each corner, exercises included
      • Sit ‘n press
      • Lawnmover pulls
      • Swings
    • 2-man 3x check
      • 20 overhead pulls
      • 20 halos
      • Run
    • COT with YHC taking us out

    Grateful for the faithfulness of Lighthouse.  It was a lot of weighted lunges, check with us tomorrow on that one.  Prayers for the regular PAX members that are still healing.  Visitors welcome, come try the KB workout next week (or YHC might be solo).

    God is good all of the time!

    Attila

  • Burpee Love

    No Q at 10 pm last night and YHC was still at the office.  Sign up for Q and beat myself down out of anger at the current boss.  Subsequent apologies to the PAX.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 15 Helicopters
      • 20 merkins
      • 80 LBC
      • 40 APD
    • Mosey to the bus loop for 10 minutes of burpees
    • 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 track for intervals, 30 seconds on, 30 second mosey, rinse and repeat until clock expired
    • COT with YHC taking us out

    Today we asked the ultimate question for HBR regulars, which is worse – 10 minutes of burpees or the lucky horseshoe? YHC can at least testify that the burpees do not last the full workout.

    Garbage Plate and Squeaker are freaking gazelles.  They can fly on the track.  Iron sharpens iron.  Handshake led the charge on burpees and 4 corners…it is good to be young and that is why you get hate in the COT.  T-claps to Cobalt on a strong effort, and thankful for Lighthouse being a faithful poster.  Great start to the day.  Time for a nap and caffeine. 

    God is good all of the time!

    Attila