Author: ATTILA

  • Where’s Wojo?

    September 24, 2019

    There seems to be something in the water as for a second straight day the designated Q failed to show up at a local AO.  Hoping all is well with Wojo and nothing to be concerned about, and the PAX took it in stride with a traditional hot potato Q.  Here is the thang:

    • Mosey around the track
    • Handshake Q
      • COP with SSH, Russian soldiers, DQ, merkins, scorpion kicks, LBC and 1 burpee
    • Loose Goose Q
      • Mosey to elementary school for triple check with run, WWII sit-ups and wall sit
    • Ronnie Q
      • Mosey to the bus stop for a series of pole smokers and leg lifts
      • Mosey to the back of the school with a stop for 5 burpees
      • Mosey to the bleachers for a series of dips, jump squats, dips, merkins
      • Mosey to the jerkin gym for 3x 8 jerkins
    • Attila Q
      • Mosey to the football field for a modified arch loader with a bear crawl, crab walk, duck walk and bunny hop, with 15 WWII sit-ups at each sideline
      • Mosey to the bleacher for 2 sets of decline merkins and bench kicks
    • COT with YHC taking us out

    Welcome to FNG River Dance!  Solid work from a new PAX member of double hate age.  All in all, solid work from the PAX.  Loose Goose has announced that his Lucky Horseshoe laminated card will be coming out for an upcoming Heartbreak as we test our fitness on the track.  Get fired up!

    God is good all of the time!

    Attila

  • You vs. Dora

    Summer is over, and each morning is officially 0 Dark 30.  Four noble warriors battled the gloom and various physical ailments to throw around the KB at Circus Maximus.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 Hairy Rockettes
      • 15 DQ
      • 20 HRM
      • 20 Suzanne Somers, each leg
      • 50 2x LBC
      • 15 Scorpion kicks
    • KB mosey to the practice fields with a brief interlude of 25 lawnmower pulls, each arm
    • One man Dora
      • 100 sit ‘n press with runs at each 25 rep increment
      • 200 high pulls with runs at each 40 rep increment
      • 300 one armed swings with runs at each 50 rep increment
    • Mosey back to the flag doing around the worlds
    • COT with YHC taking us out

    Solid work from the PAX today on a high rep/high intensity workout.  We should feel that one later on. Good to have Ponch back after being on the IL all summer.  The PAX fought through individual ailments to maximize the workout as Ponch had a banged up ankle; Johnsonville has a busted up shoulder, YHC was just worn down and tired from lack of rest; and White Deer had some violent explosions from his anus.  The PAX persevered and survived. 

    FYI, we do have a virgin Q from Tater at Gridiron on Saturday.  In addition, the retreat is Saturday as well. 

    God is good all of the time!

    Attila

  • Pre-Convergence Training

    It was a glorious Saturday morning, unusually cooler temps and humidity than normal late August.  Mumblechatter was extensive.  It was a spectacular day for a beatdown.  Here is how it went down:

    • COP
      • 30 SSH
      • 10 IW
      • 10 cherry pickers
      • 20 helicopters
      • 20 HRM
      • 20 Suzanne Somers, each leg
      • 20 APD
      • 40 2x LBC
    • Mosey to the upper football field for a cumulative beast:
      • 216 merkins
      • 180 WWII sit-ups
      • 144 2x flutter kicks
      • 108 2x lunges
      • 72 2x crab cakes
      • 36 burpees
    • Mosey to the jerkin gym for 3x 7 jerkins
    • Mosey to the bathroom walls for wall sit
    • COT with YHC taking us out

    Welcome FNG Shank!  Great showing for your first posting.  YHC was assuming Tater was going to post since he has been exclaiming the greatness of the cumulative beast.  Sorry you had to miss this one brother!

    The field was moist and freshly cut, so the PAX was covered in shavings and sweat.  It was a glorious start to the Labor Day weekend.

    See everyone at Timberwolf on Monday morning at 7 am for the convergence.

    God is good all of the time!

    Attila

  • Tackling the Gloom

    A familiar number for this KB AO, but some different faces.  With no Q on the schedule, YHC served as host.  On a humid and dark morning, 3 noble warriors and their assorted weights tackled the gloom.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 Russian soldiers
      • 15 helicopters
      • 15 HRM
      • 20 Suzanne Somers, each leg
      • 25 APD
      • 30 2x LBC
    • Catch me if you can – KB style in the bus loop
      • One man does 10 burpees then runs to catch up with his partner who is double barrel carrying 2 KBs
      • Rinse and repeat 3x
    • Triple check
      • Bear crawl
      • Lawnmower pulls
      • Halos
    • AMRAP challenge with four exercises
      • Decreasing rest intervals for each interval starting at 20 seconds and working down to 15, 10 and 5
      • Exercises
        • Skull crushers
        • Overhead pulls
        • Sit ‘n presses
        • Weighted American hammers
    • COT with YHC taking us out

    Missed some of the Circus regulars this morning, but as always grateful for the summer tour.  It is great seeing some different faces that YHC does not always see.  It is surely a great tradition for F3 RVA, especially for squatters like myself.  Really blessed to clang KBs with these men this morning, some of RVA’s finest!

    The usual announcements…Convergence at Timberwolf on Labor Day, September overnight camp out, DTH selling name shirts, etc.  Looking forward to seeing more visitors on the West End of town.  Appears DTH has the Gridiron Q on Saturday.

    God is good all of the time!

    Attila

  • Beware of the Headlock

    A few familiar faces and some summer tour visitors graced Heartbreak Ridge on a spectacular morning.  Conditions were ideal for these noble warriors, and here is how it went down:

    • COP
      • 40 SSH
      • 15 IW
      • 15 DQ
      • 15 helicopters
      • 10 2x merkins
      • 20 Suzanne Somers, each leg
      • 25 APD
      • 40 2x LBC
    • Mosey to the car line where each PAX member grabbed a pole, doing 20 boxing cockroaches followed by a 4-pole bear crawl and 20 PLTs, then rinse and repeat until we traversed the full car pool line
    • Mosey to the tennis courts, partner up for partner wheelbarrows from baseline to net with 10 derkins at the end, rinse and repeat 4x for each PAX member
    • Mosey to the blacktop for a beast with:
      • Flutter kicks
      • Burpees
      • HRM
      • Freddy Mercury
      • Deep Squats
      • Crab cakes
      • Balls to the wall in between intervals
    • Mosey back to the parking lot for COT with YHC taking us out

    Fun morning, with solid work from the PAX.  Handshake put in a noble effort in light of the gut bomb he ingested the night before.  The PAX is grateful that he crop-dusted away from us as he worked through the morning.  Good luck with the rest of the day Handshake!

    FYI, no man is safe from the headlock of Johnsonville.  The innocent runner in his respected years got to hear his pitch during the beast.  The Godfather of F3 on the West End continues to do good work.

    God is good all of the time!

    Attila

  • Respected PAX

    13 strong Redwoods took root at Gridiron, accepting whatever challenges they were presented.  Here is how it went down on the lush home of the Tuckahoe Tomahawks:

    • COP
      • 40 SSH
      • 15 Russian soldiers
      • 15 DQ
      • 15 helicopters
      • 10 2x merkins
      • 20 Suzanne Somers, each leg
      • 40 APD
      • 40 2x LBC
    • “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 walk
      • 20 hand release merkins at the opposite 50 yard line
      • End with 10 burpees at the same 50 yard line we started from
    • Triple check
      • Run across the field
      • Derkins
      • WWII sit-ups
    • 5 minutes of intervals around the football field
    • Mary
      • 15 American hammers
      • 15 crab cakes
    • COT with YHC taking us out

    YHC was excited to be back on the Q sheet at Gridiron have an extended hiatus.  A PAX of familiar faces was a true blessing, with Earthworm, Picaboo, and Cecil making returns.  As usual, Johnsonville, Offshore, Blue Moon, Cheetah, Tater, and Chum Bucket led the way.  No slackers to be found today, especially with the large amount of respect due this PAX.  It was a blessing to grind out this workout with these men.  Iron sharpened iron.  The party then went on the Einstein Bagels for some quality 3rd F.

    Public service announcement, we have an APB out for Nightcrawler.  Merlot season has extended to a year round gauntlet.  There is discussion as to whether there will be a bonus Gridiron in his front yard in the coming weeks if he continues to be MIA. 

    God is good all of the time!

    Attila

  • Immense Goal – Just Do Not Get Re-Injured

    No Q signed up and an empty parking lot up until the last minute.  Thankfully Loose Goose came to the rescue, and Johnsonville came in hot after he realized his chauffeur was fart sacking.  YHC, having started to map out a personal workout, took the Q and off we went:

    • COP
      • 30 SSH
      • 15 Russian soldiers
      • 15 helicopters
      • 20 HRM
      • 10 2x Suzanne Somers, each leg
      • 40 2x LBC
      • 20 APD
    • Mosey to the bus loop for a beast, remaining under weight at all times
      • Lawnmower pulls
      • Sit ‘n presses
      • One handed swings
      • Halos
      • Lunges
      • High pulls
    • Run the bus loop
    • Huddle up for some Mary
      • 15 skull crushers
      • 20 overhead pulls
      • 15 2x weighted American hammers
      • 25 weighted APD
      • Boat/canoe
    • COT with YHC taking us out

    Solid work by the PAX.  It was good to fellowship with this men as we threw around some extra weight.  It was certainly a PAX that is injuring prone, so good avoid further injury for all during this posting.  See you men in the gloom in the coming days! Do not be a stranger Loose Goose.

    God is good all of the time!

    Attila

  • Return to the Circus

    Reunited and it feels so good!  3 noble warriors fought through the malaise of the midweek.  Here is how it went down.

    • COP
      • 25 SSH
      • 15 IW
      • 15 DQ
      • 15 helicopters
      • 20 HRM
      • 40 2x LBC
    • 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
      • High pulls
      • Halos
      • KB swings
      • Weighted squats
      • Overhead shoulder presses
    • AMRAP challenge/version 2 – rotation of 4 exercises, same drill
      • Skull crushers
      • Sit ‘n presses
      • Weighted American hammers
      • Overhead pulls
    • COT with YHC taking us out

    Ground and pound day with YHC nursing a sore Achilles.  Solid work from the PAX.  YHC is thankful for the faithfulness of this group.  Stronger men, but stronger bonds amongst us as well.

    For those interested, Vinny has posted the pre-blast for the F3 camping retreat.  Pack it in boys!

    God is good all of the time!

    Attila

  • Quality Over Quantity

    YHC will always take quality over quantity, and that was what we go this morning at HBR.  With the holiday week and another round of ultimate Frisbee to compete, a solid PAX of 5 attacked the one of the better AOs as follows:

    • Parking lot tracers
    • COP
      • 25 SSH
      • 15 Russian soldiers
      • 10 cherry pickers
      • 15 helicopters
      • 20 HRM
      • 30 2x LBC
    • Mosey the picnic tables for an 11 – 2x boxing cockroaches and decline merkins
    • Mosey to parking lot for a curb crawl, with an ascension up to 6 incline/decline merkins before descending back down
    • Mosey to the HB hill for 10 hill sprints
    • Mosey to the jerkin gym for 4x 8 jerkins
    • Mosey to the bleachers for 25 bench kicks
    • Mosey to the football field for a 3x check with a run, Freddie Mercurys and elbow planks
    • Remain on the football field for some Mary
      • 15 crab cakes
      • 15 American hammers
      • 20 APD
    • Mosey back to the parking lot of COT with YHC taking us out

    Great times with a strong PAX, several familiar faces just convening at a different AO.  Johnsonville continues to attempt to see if he can injure himself at every AO in RVA.  Here is to a speedy recovery from today’s tweaked muscle. 

    Good to see P-Trap today.  He continues to round into shape in anticipation of his big wedding night.  YHC is looking forward to seeing some of the other HBR regulars in the coming weeks after being out of town for a while. 

    God is good all of the time!

    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