Author: ATTILA

  • Back in the Saddle

    After 2 weeks on the road, YHC was eager to jump back in the saddle.  A PAX of 10 noble warriors locked arms to battle the Gridiron.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 IW
      • 12 DQ
      • 10 2x merkins
      • 30 2x LBC
      • 12 Suzanne Somers
      • 10 scorpion kicks
    • Mosey to the grassy knoll of 11 minutes of burpess
    • Mosey the pavilion for an 11 – 2x boxing cockroaches and decline merkins
    • Mosey to the softball field for a modified arch loader
      • Animal crawl/walk from RF line to CF – bear crawl, crab walk, duck walk, bunny hop
      • Karaoke to LF line – 25 WWII sit-ups
      • Karaoke to CF and run back to RF line
    • Indian run to football field for a series of 100 yard dashes
    • COP with YHC taking us out

    It was good to be with the PAX this morning after being out of town for 2 weeks.  YHC correspondent spent 11+ hours in a car yesterday.  Hence the theme of 11 for the 1st half of the workout.  For the PAX, solid work by all.  It was good to see my brothers today, with some solid fellowship afterwards at Einstein’s. 

    T-claps to Byproduct for holding down the fort over the last 2 weeks. Solid work with 2 theme workouts.

    Reminder that the RVA PAX will be celebrating the 4th of July with a convergence at Tredegar Iron Works on Thursday at 7 am.  Be there, aloha!

    God is good all of the time!

    Attila

  • Visitors Welcome

    Three Circus regulars and an out-of-town guest from Burlington, NC joined forces this morning to throw around some KBs.  Gym Bob came in hot, and we quickly learned he was more than up for the challenge, and we were off.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 15 helicopters
      • 10 2x merkins
      • 20 Suzanne Somers, each leg
      • 30 2x LBC
      • 15 scorpion kicks
    • Catch me if you can – double KB carry alternating with 10 burpees (mosey to the grass fields)
    • KB beast with sit ‘n presses, high pulls, weighted squats, swings, overhead tricep curls, and weighted American hammers
    • Death crawl across the field
    • Farmers carry back to bus loop
      • 30 boxing cockroaches
      • 15 Mike Tysons
    • COT with YHC taking us out

    Great to have Gym Bob with us today.  In town on business, he fit right in.  He has 6 kids and his own cross fit gym.  He was ready for this AO.  Great introduction to Mike Tysons.  It is always great to learn new exercises from other areas.  He definitely did not need to start with the 25 lb. bell today. 

    Good work by the PAX this morning.  Enjoyed venturing over to the well-manicured practice fields today.

    God is good all of the time!

    Attila

  • Expanding the AO

    Six faithful partners in crime amused your YHC by putting up with his desire to let off some steam and start the holiday weekend off with an hour long beat-down.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 DQ
      • 15 Russian soldiers
      • 15 helicopters
      • 10 2x merkins
      • 30 2x LBC
      • 15 crab cakes
    • Mosey to the pickle ball courts
      • 4x partner wheel barrow across a court with 10 decline merkins for each member of PAX
      • Bearimeter with 20 WWII sit-ups and 10 burpees at each corner
      • 40 APD OYO
    • Mosey to the turf field at Striker Park
      • Dora with 100 hand-release merkins, 200 flutter kicks and 300 LBC
      • 20 Suzanne Somers, each leg
      • Intervals – sprint the length of a single soccer field, jog the width of 2 fields – repeat for a total of 3 loops
    • Mosey back to the jerkin gym for 4x 8 reps
    • Mosey to the Pavillion – 30 boxing cockroaches
    • COT with YHC taking us out

    Reminder of the convergence Memorial Day Monday at Tredegar (0700). 

    Good work by the PAX today, especially with the extra cardio.  Here is a surprise, White Deer’s mumblechatter dissipated once the cardio kicked in.  YHC has found a new favorite spot for the summer months…the Striker Park turf field.  Its soft touch was friendly to so many bad knees during our straight line activities. 

    Enjoy your holiday weekends, men!  A noble celebration of those who made the ultimate sacrifice for our freedom.  God is good all of the time!

    Attila

  • Circus Hot Potato

    No designated Q, no problem.  Three noble warriors, three mighty KBs and off we went.  Here is how it went down:

    • Johnsonville
      • COP
        • 30 SSH
        • 20 IW
        • 20 cherry pickers
        • 20 arm circles, each way
        • 10 2x merkins
        • 20 APDs
      • Dora meets triple check
        • Stage 1 – rotation of a run, lawnmower pulls and 100 combined snatches
        • Stage 2 – rotation of a run, skull crushers and 200 combined KB swings
        • Stage 3 – rotation of a run, overhead pulls and 300 combined haloes
    • Attila
      • 3x check with bear crawl, sit ‘n presses and high pulls
      • Mosey to the parking lot
        • 15 American hammers with KB
        • 10 merkin rows
      • COT with YHC taking us out

    Great group of men to be with today.  I would struggle to find anyone in F3 to have a negative thing to say about them.  Enjoyed the fellowship and a chance to get some work in.  No one got injured (or re-injured), so it was a successful morning.

    God is good all of the time!

    Attila

  • This is 44

    YHC is celebrating another year of life, so a birthday-themed workout was on tap for 5 rugged maniacs.  Here is how it went down:

    • 11 BOYO and then mosey to the front of the school
    • COP
      • 44 SSH
      • 15 DQ
      • 15 IW
      • 15 Helicopters
      • 10 2x merkins
      • 10 Suzanne Somers – each leg
      • 44 LBC
      • 11 BOYO
    • Mosey to the tennis courts for a series of partner wheelbarrows, with a set of 11 derkins at the end, rinse and repeat 4x for each PAX member
    • Mosey to the hard courts
      • 11 BOYO
      • Series of 4 corners, with 10, 15, 20 and 25 reps of the following at each corner (4 rotations)
        • WWII sit-ups
        • Hand release merkins
        • Flutter kicks
        • Crab cakes
    • Mosey to the track and find a soft spot – 11 BOYO
    • Over to the small hill to the parking lot – 4 Bernies
    • Mosey to the parking lot for ring of fire with 10 merkins
    • COT with YHC taking us out

    In total, that is 44 burpees, 44 derkins, 44 SSH, 44 LBC and 4×4 corner burner sets.  Grateful to welcome a new year with 44 solid reps of some of my favorites.  Gratitude to the PAX for putting up with YHC, especially when we embarked upon 70 hand release merkins.

    God is good all of the time!

    Attila

  • Warm Weasel

    A beautiful Thursday awaited 4 mighty KB warriors.  Damn the fart sack!  Here is how it went down:

    • COP
      • 10 BOYO
      • 30 SSH
      • 15 Russian soldiers
      • 15 cherry pickers
      • 15 helicopters
      • 10 2x merkins
      • 30 2x LBC
      • 10 Donna Summers, each leg
    • 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)
      • Halos (7x)
      • Sit ‘n presses (6x)
      • KB swings (5x)
      • High pulls (4x)
      • Weighted squats (3x)
      • American hammers (2x)
      • Skull crushers
    • Run the bus loop
    • 10 clean ‘n presses – each arm

    Mosey to the parking lot for COT

    Welcome back Chum Bucket!  Good to have our herculean brother back in the fold.  His mumble chatter was spot on with his reference to a “warm weasel” following one of White Deer’s epic anal outbursts. 

    Aside from the normal clip boarding from certain members of the PAX, there was some talk of hot moms and the best “damn the gluten intake” dining establishments.  Thanks to the PAX for putting up with YHC constant yawning. 

    Godspeed to all participating in Vinny’s field day tomorrow.  Just remember, check yourself before you wreck yourself!

    God is good all of the time!

    Attila

  • Laps of Luxury

    YHC just needs to preface some workouts with “I am not a professional trainer, just an @$$ hole masquerading as one.”  Here is how today’s beat down at Gridiron went down:

    • COP
      • 30 SSH
      • 15 Russian soldiers
      • 15 IW
      • 15 helicopters
      • 10 2x merkins
      • 20 Suzanne Somers, each leg
      • 30 2x LBC
    • Mosey to the Pavilion for dips/step-ups – total of 75 dips and 25 one-leg step-ups (each leg)
    • Mosey to the upper football field for variation of the No Mercy Mile; this one referred to as the “Laps of Luxury”
      • Start at the 50 yard line with 25 monkey humpers
      • Run the sidelines
      • Series of exercises to traverse across the field (both ends) for each of the 5 total laps
        • Bear Crawl
        • Partner wheelbarrows
        • Lunge walks
        • Partner carries
        • Crab walks
      • 20 hand release merkins at the opposite 50 yard line
      • End with 10 burpees at the same 50 yard line we started from
    • Mosey back to the parking lot for a wall sit
      • Run the perimeter of the lot
      • Wall sit
      • WWII sit-ups
    • COT with YHC taking us out

    Good work by the PAX today.  Congrats to Upchuck on 3 workouts this morning and a total of 12 this week.  Strong! 

    Welcome back Cecil.  Perhaps you can resurface before August.

    YHC got the pleasure of carrying White Deer across the field.  YHC did not know hot air was so heavy.  Meanwhile, Earthworm might still be looking for member of the PAX to carry as he preps for future hikes. 

    Congrats to Adderall, Johnsonville, and Chum Bucket on their 50k last weekend.  Strong!

    Good work today.  Lots of cardio, which can be rare at Gridiron.  Enjoyed the fellowship at Einsteins that followed.

    God is good all of the time!

    Attila

  • Predictable but Effective

    The Gridiron conditions were ideal for a beatdown.  Nine able-bodied men of steel linked arms to grow stronger.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 Russian soldiers
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 10 2x merkins
      • 20 Suzanne Somers, each leg
      • 25 2x LBC
    • Mosey to the jerkin gym for 4x 8 jerkins
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 40 APDs OYO
    • Mosey to the pickle ball courts
      • Partner up for a wheelbarrow relay across the 4 courts and back
      • Bearicide with 15 WWII sit-ups at each check point (120 WWII sit-ups in total)
    • Mosey to the parking lot for a triple check with dips, flutter kicks and run the perimeter of the parking lot
    • Mosey to the bleachers for 30 bench kicks OYO
    • Chum Bucket led us through series of post workout stretches
    • COT with YHC taking us out and on to Einsteins for 2nd F

    A little bit of mumble chatter from the PAX today.  No surprise White Deer was at the heart of it.  Byproduct poked at YHC for the predictable 10 minutes of burpees.  Just got to say, “hate me now, thank me later” for those.  Continued strong work for the PAX. 

    YHC hope and prayer is for the PAX for us all to enjoy our Easter celebration, remembering why Jesus died and celebrating that He has risen!

    God is good all of the time!

    Attila

  • Yawnfest

    Two grizzly warriors fought off the fartsack to throw around some KBs.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 IW
      • 10 cherry pickers
      • 15 helicopters
      • 20 hand release merkins
      • 20 2x flutter kicks
      • 15 pick pounders
      • 25 2x LBC
    • KB beast with lawnmower pulls (each arm), sit ‘n presses, swings, halos, high pulls and snatches
    • Lap around bus loop
    • Mosey to the curb for
      • 20 overhead pulls
      • 20 skull crushers
      • Series of boat/canoes, including raising the sail and alternating paddles
      • 20 overhead pulls
    • COT

    Hear is to a quick recovery for Johnsonville and his knee.  Grateful for the fellowship of White Deer today.  The PAX was dragging but resilient.  Lots of sleep deprived yawns, but we powered through.  The beast is deceptive with being under weight for such a long period of time.

    If you live under a rock, WAHOOWA! God is good all of the time!

    Attila

  • Bring on the Bearicide

    Six men of steel convened at Gridiron this morning.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 Russian soldiers
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 10 2x merkins
      • 20 Suzanne Somers, each leg
      • 25 2x LBC
    • Burpee march – 1 burpee per parking spot down the parking spot (15 total) with WWII sit-ups and flutter kicks between rounds
      • 75 total burpees
      • 125 WWII sit-ups
      • 100 2x flutter kicks
    • Mosey to the jerkin gym for 4x 8 reps
    • Mosey to the pickle ball courts for a bearicide
      • Bear crawl suicide
      • 50 APDs
      • 1 round of karaoke runs
    • Mosey to the football field for a Lindsay with dips and bench kicks (at bleachers on each side of field)
    • Mosey to the parking lot for stretching (led by Chum Bucket)
    • COT with YHC taking us out
    • 2nd F at Einstein’s Bagels

    Being 17 years old is awesome.  Vanilla Ice runs circles around the PAX and then pounds 10 chicken minis afterwards.  Oh to be young again.  Not to be in great physical shape, but to pound 10 chicken minis void of any negative consequences.  That is the true reason we give hate in COT.

    Strong work from the PAX today with so many Gridiron regulars still on spring break.  The bearicide was a new twist for YHC, and it was a healthy red pill.

    Go Hoos!  Time to win a title.  YHC is likely to double dip today with the pacing that will follow between 6 and 9 pm tonight. 

    God is good all of them time!

    Attila