Author: ATTILA

  • A Final Four

    A symbolic PAX embarked upon a KB beatdown this morning.  Here is how it went down:

    • COP
      • 20 SSH
      • 15 Russian soldiers
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 20 hand release merkins
      • 20 Suzanne Somers, each leg
      • 25 2x LBC
    • Catch me if you can around the bus loop – one man carries 2 KBs while is partner does 10 burpees; repeat for a total of 40 burpees for each member of the PAX
    • Triple check
      • Bear crawl and run
      • Lawnmower pulls
      • Halos
    •  Ground ‘n Pound AMRAP – 30 seconds for each exercise, with a series of breaks of 20, 15 & 10 seconds
      • Overhead pulls
      • Weighted APDs
      • Sit ‘n presses
      • Skull crushers
    • 10 2x KB American hammers
    • COT with YHC taking us out

    Today was a fantastic morning that allowed us to celebrate the upcoming end to the college hoops season.  Each member of the PAX represented one of the Final Four teams. 

    • Offshore (Virginia and Tony Bennett) – a respected member of the PAX that no one can hate; he quietly goes about his workout and his efforts are consistent and top notch
    • White Deer (Auburn and Bruce Pearl) – something smells odd about this guy, and his loud and spirited approach can create a love/hate feel for him (those that know him, love him)
    • Johnsonville (Sparty and Tom Izzo) – he is the veteran, blue blood as a respected leader within the PAX
    • Attila (Texas Tech and Chris Beard) – a grinder; does not always look pretty but gets the job done

    For the record, Go Hoos!   Enjoyed my time with the PAX this morning.  See you in the future gloom!

    Good is good all of the time!

    Attila

  • Stellar Starting 5

    Some mighty men remain in RVA this week while the masses take a week of R&R.  For those that remain, the challenge is significant and the rewards are great.  Five noble warriors posted at Heartbreak this morning.  Here is how it went down:

    • COP
      • 20 SSH
      • 15 Russian soldiers
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 20 hand release merkins
      • 20 Suzanne Somers, each leg
      • 20 2x flutter kicks
    • Mosey to the black top for a bearimeter of massive landscape with intermittent exercises totally
      • 50 burpees
      • 125 WWII sit-ups
      • 100 APDs
    • Mosey to the track for a Lindsay at the bleachers – dips and bench kicks
    • Mosey around the track back to the jerkin gym for 3 sets of 8 jerkins
    • Mosey to the edge of the track, finishing with a series of 6 Bernies
    • COT with YHC taking us out

    Great job by the PAX today.  Seymour and Garbage Plate led a strong effort, with Ponch executing perfect burpee form.  Grateful for the fellowship of these men in an otherwise quiet and uneventful workout.  Honeydo, this workout was for you. We were a series of donkey kicks short of the Q being confused for you. Looking forward to reuniting with the rest of the PAX next week as folks get back in town.  Should be a quiet week at many of the AOs.

    Goes without saying, but Go Hoos this weekend.  YHC double dipped on Saturday if you count the pacing and constant nervous movement during that epic Elite 8 victory. 

    God is good all of the time!

    Attila

  • Solo Effort

    Injuries and vacation have taken a toll on the PAX.  YHC is nursing a sore knee that sidelined him for the last week.  However, the gloom called this gladiator, and a leg friendly KB workout called.  Here is how it went down:

    • COP
      • 20 SSH
      • 15 Russian soldiers
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 20 Suzanne Somers, each leg
      • 20 merkins
      • 100 LBC
    • Cumulative KB beast (add an additional exercise for each round, do 16 WWII sit-ups after each leg)
      • 180 lawnmower pulls, each arm
      • 144 high pulls
      • 108 halos
      • 72 sit ‘n presses
      • 36 overhead pulls
      • 80 WWII sit-ups
    • One man COT in the car on the trip home

    Missed the PAX.  The workouts are great, but the fellowship with the PAX is what makes F3.  Healing prayers for Johnsonville.   Social media reports that White Deer is swimming with swine (let that image settle in).  Looking forward to healing and be back with the PAX on Saturday at Gridiron. 

    God is good all of the time

    Attila

  • Gluten-Free KB

    Four noble warriors begrudged the late winter temps and made their way to the Circus Maximus AO to throw around weights of various shapes and sizes.  Here is how it went down:

    • COP
      • 10 herpees OYO
      • 30 SSH
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 10 2x merkins
      • 30 2x LBC
      • 20 Suzanne Somers, each leg
      • 20 flutter kicks
      • 10 pickle pounders
      • 10 scorpion kicks
    • 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
      • Weighted lunges
      • Halos
      • KB swings
    • Run the bus loop
    • AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15, 10 and 5 seconds
      • Overhead pulls
      • Sit ‘n presses
      • Lawnmower pulls – each arm
    • Run the bus loop
    • COT with YHC taking us out

    Good work by the PAX today.  Offshore continues to use a flat weight of some unknown size.  Honeydo left his KB at home, so a ruck sack had to suffice.  Johnsonville pounded away with the 35 pound KB.  Honeydo took advantage of a brief gluten-induced absence by Johnsonville, using the 35 pounder for a brief period.  No reports of a hazmat team needing to secure the bathrooms at the KBB law firm.

    Looking forward to the Kubota clown truck returning next week.  God is good all of the time!

    Attila

  • Preparing for the Madness of March

    Five noble and strong redwoods attacked this cold and wet morning with an enthusiasm unbeknownst to the rest of mankind.  Here is how is went down:

    • COP
      • 30 SSH
      • 15 Russian soldiers
      • 15 cherry pickers
      • 10 2x merkins
      • 15 2x flutter kicks
      • 20 Suzanne Somers, each leg
      • 10 pickle pounders
      • 30 2x LBC
      • 15 helicopters
    • Lindsay with dips and bench kicks
    • Bearimeter of the parking lot with intermittent exercises totally
      • 50 burpees
      • 125 WWII sit-ups
      • 75 1-legged APDs, each leg
    • Mosey to the jerkin gym for a jerkin ladder starting at 8
    • Mosey to the pickleball courts for 6 suicides
    • Mosey back to the parking lot with Chum Bucket taking us through post-workout stretching
    • COT with YHC taking us out and post-workout fellowship at Einstein’s

    YHC correspondent has March Madness on his mind, with hopes of a happier March this year than last.  To win it all this year, his Wahoos will need to be strong, hence the dips, bench kicks and jerkins.  The Final Four has been elusive, but is reachable.  Hence the bear crawl to the 4 corners of the parking lot.  Finally, it will take 6 wins to cut down the nets, meaning the endurance test of 6 grueling suicides. 

    Great to have the PAX with me for today’s beatdown.  Quietly, Quest has become the most consistent member of the Gridiron PAX.  Come Saturday, it is death, taxes and Quest!  Byproduct and Chum Bucket did not fall prey to the fart sack, unlike a certain member of the PAX who shall be named…White Deer.  Apparently wet weather causes White Deer’s manhood to shrink and his attendance to cease.  Finally, Tater continues to impress with his effort and consistency.  Forever positive, he is a great addition to the PAX.  Enjoyed spending time with the PAX at Einstein’s this morning.

    God is good all of the time!

    Attila

  • All We Need Is A Little Paaatience

    It is Valentine’s Day, and ten muscle-bound Romeos were looking to bulk up with the hopes of impressing the M on this Hallmark inspired day.  Here is how it went down:

    • COP
      • 10 Herpies OYO
      • 30 SSH
      • 15 IW
      • 12 DQ
      • 15 helicopters
      • 10 2x merkins
      • 30 2x LBC
      • 10 Donna Summers, each leg
      • 15 pickle pounders
    • 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)
    • Sit ‘n presses (7x)
    • High pulls (6x)
    • KB swings (5x)
    • Lunges (4x)
    • Halos (3x)
    • Clean ‘n press (2x)
    • American hammers
    • Run the bus loop
    • Mosey to the parking lot for COT

    Double digit PAX, including 2 clown cars, for Circus was an awesome way to start a Thursday!  Great work by the PAX as we remained under weight with high reps.  Took a moment during COT to encourage the PAX to love our spouses.  It can be difficult, requiring compassion and patience.  Probably not the most common traits within the PAX.  Wishing all the PAX the best as they strive to love and serve their brides today.

    God is good all of time! Attila

  • Welcome to Cell Block HBR

    Three modern day warriors gave every sad clown ever to grace our planet a massive middle finger, waking up early to embrace the suck of cold, wet weather.  Here is how things went down:

    • Mosey from the parking lot to the bus loop to find cover for COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 10 2x merkins
      • 30 2x LBC
      • 10 Suzanne Somers – each leg
      • 10 scorpion kicks
      • 10 pickle pounders
    • 10 minutes of burpees
    • 40 APD OYO
    • Jack Webb
    • Captain Thor
    • Triple Check with wall sit, run the loop and crab cakes
    • Mosey back to the parking lot with COT and YHC taking us

    Handshake was full of smart commentary today.  First, this was a cell block special.  Small, confined, cold, dry spot and not much meandering.  Also during the triple check, he properly noted that YHC is built for comfort, not speed.  YHC is not fast, but he is all about form.  Got no excuses for the fact that you need an hourglass to time my runs.

    Great work by Offshore and Handshake today.  So grateful not to do it alone.  YHC was shaking his head at 5 am thinking of all the days to sign up in advance to Q.  Thanks for the support men!  It was an honor to lead you in this beatdown.

    God is good all of the time!

    Attila

  • Sponsorship Rights Available

    Ten burley gladiators fought through the cold temperatures to embrace the suck of a cumulative beast of burden.  Here is how things went down:

    • Parking lot tracers
    • COP
      • 25 SSH
      • 15 IW
      • 12 cherry pickers
      • 15 helicopters
      • 10 2x merkins
      • 10 Suzanne Somers, both legs
      • 30 2x LBC
      • 10 pickle pounders
      • 15 1 legged APD – each leg
    • Mosey to the football field for a cumulative beast with:
      • Hand release merkins (216 total)
      • WWII sit-ups (180 total)
      • 2x flutter kicks (144 total)
      • 2x crab cakes (108 total)
      • Monkey humpers (72 total)
      • Burpees (36 total)
    • 50 yard lunge walk with 150 yard dash
    • 100 yard partner wheelbarrow relay
    • Mosey back to parking lot for COT with YHC taking us out

    Welcome to your greater area Honda dealer.  We looked in the parking lot during COP and realized that there were 6 Hondas/Acuras and 1 Subaru.  Then Cecil, Captain LIFO, came speeding in, taking the turn on 2 wheels of his Chrysler minivan.  F3 might need to look for a sponsorship offer from Honda/Acura, official car of middle-aged men.

    Great work by the PAX today.  Adderall added to the level of difficulty with 13 pound pack attached to his chest.  Johnsonville and Vanilla Ice paced the cumulative beast.  Quest continues to be a faithful member of the PAX, growing in strength.  Thanks for letting YHC given the cumulative beast at try at Gridiron.

    God is good all of the time!

    Attila

  • White Deer is a Lazy Sack

    Two weeks ago, three modern day warriors and one keyboard impaired Q convened to throw around some KBs at Circus Maximus.  Until today, the world was unaware that such events occurred.  Let it be known in the annals of Big Data, that it did indeed occur.  We did have COP, did a beast, some boat/canoes and other various KB exercises.  There was even COT.  No injuries to report.  Our Q just failed to report such activities.  Today, that has been remedied.

  • Double Date with Dora and Lindsay

    Six modern day warriors convened at Circus Maximus to throw around some cold KBs.  Here is how it went down:

    COP

    • 25 SSH
    • 15 IW
    • 10 DQ
    • 15 helicopters
    • 10 2x merkins
    • 25 FM
    • 10 scorpion kicks
    • 10 pickle pounders
    • Mosey to the bus loop for a Dora
      • Run the bus loop with
        • 100 sit-n-presses
        • 200 KB swings
        • 300 lawnmower pulls
      • Weighted lunge walk to other end of bus loop
      • Lindsay with KB halos at one end of loop and 2x LBC at other end of loop
      • Weighted lunge walk back to front of bus loop
      • COT with YHC taking us out

    Good to have the Kubota clown car and Ponch back with the CM PAX this week.  We have missed them, and it was their KB were grateful to be dusted off.  Solid work from everyone.  More running than usual today, but no mumblechatter on that.  If you have not been to CM, you need to come just to hear Keymaster’s audible and amused laughter each time White Deer has a minor explosion between his legs.  It is borderline joyful, like a little kid.  Good to see the PAX having fun during the workout.  It is the highlight of the workout for me, not joking.

    God is good all of the time!

    Attila