Author: ATTILA

  • Beast for 2

    A two man army attacked the KB with vengeance this morning.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 Cherry Pickers
      • 15 helicopters
      • 10 2x merkins
      • 25 2x LBC
    • Mosey down the back drive toward the practice fields – stop for 20 lawnmower pulls with each arm
    • Learn the fields are in no condition for workout and Mosey back down the back drive towards the bus loop – stop for 20 lawnmower pulls with each arm
    • Cumulative beast – add an additional exercise for each leg
      • High pulls
      • High pulls, sit ‘n presses, KB swings
      • High pulls, sit ‘n presses, KB swings
      • High pulls, sit ‘n presses, KB swings, weighted squats
      • High pulls, sit ‘n presses, KB swings, weighted squats, halos
    • 15 2x weighted American hammers
    • COT with YHC taking us out

    Today’s cumulative workout finished with 180 high pulls, 144 sit ‘n presses, 108 KB swings, 72 weighted squats, 36 halos and 40 lawnmover pulls with each arm.  Great work by the PAX today.  There was limited mumblechatter, but a great workmanlike approach by White Deer and YHC.  YHC wished we could have finished the cumulative beast.  The weighted detour to the fields was the time drain that squashed our chance at success.  Note taken  for next time.

    God is good all the time!

    Attila

  • Toga Strikes Again

    Four strong redwoods fought off the fartsack and battled the cold, choosing to throw around some KBs.  Here is how it went down:

    • COP
      • 10 BOYOs
      • 25 SSH
      • 10 DQ
      • 15 hand release merkins
      • 25 2x LBC
      • 15 APDs
      • 15 helicopters
    • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and moves down to 15, 10 and 5 seconds
      • High pulls
      • Weighted squats
      • Halos
      • KB swings
      • Overhead shoulder presses
    • Run the bus loop
    • AMRAP challenge/version 2 – rotation of 4 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15 and 10 seconds this time around
      • Sit ‘n presses
      • Skull crushers
      • Heels to heaven
      • Overhead pulls
    • Run the bus loop
    • COT with YHC taking us out

    Apparently Toga can still be mumble cursed to this day.  This workout was one of his brain childs, and it is strenuous.  Its author was easily identified, and at times, not remembered fondly.  T-claps to Honeydo, White Deer and J-ville for using the 35 lb KBs.  Good work men!  Looks like warmer clothes are here to stay.

    God is good all the time!

    Attila

  • In Pursuit of 2nd Base

    Seven noble warriors embraced the gloom of an early Tuesday morning to sharpen one another.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 Hilbillies
      • 15 cherry pickers
      • 15 hand-release merkins
      • 25 2x LBC
      • 15 pickle pounders
      • 15 crab cakes
    • Mosey to the bleachers for a Lindsay with dips and bench kicks
    • 2x 25 PLT
    • Mosey to the softball field with a Bernie up Heartbreak Hill
    • Animal kingdom
      • Bear crawl from RF line to CF; 15 gorilla humpers; run to LF line; 20 WWII sit-ups, bear crawl from LF line to CF; 15 gorilla humpers; run to RF line
      • Rinse and repeat but substitute crab walk for bear crawl
      • Rinse and repeat but substitute bunny hops for crab walk
      • Rinse and repeat but substitute duck walk/lunges for bunny hop
    • Mosey to the jerkin gym for 3x 8 reps
    • Mosey back to shovel flag for COT with YHC taking us out

    As of 10 pm Monday night, there was no Q on the sign-up sheet.  Right before head hit pillow, YHC decided he could easily recycle much of Saturday’s Gridiorn workout as there is no overlap in the PAX.  Hence the rinse and repeat theme.

    As for the animal kingdom, a keen observation from Mr. Holland today….”every man is always striving to get to 2nd base as quickly as possible.”  We are not a difficult species to figure out.

    Welcome FNG Hank Hill!  Good to see you and P-Trap adding HBR to your routine this Tuesday.  For those wondering about the reference, Hank Hill is in the propane business.  BOOOOBBBBBY!!!

    Great to see many of the regulars.  YHC has noticed that the patriarchs of this fine AO, Honeydo and Loose Goose continue to be MIA.  Hope to see those fine redwoods back soon.

    God is good all the time!

    Attila

  • Animal Kingdom

    Nine modern gladiators embraced the challenge of a grey Saturday morning to sharpen one another.  Here is how it went down:

    • COP
      • 10 Hurpees OYO
      • 25 SSH
      • 15 Hilbillies
      • 15 cherry pickers
      • 15 American hammers
      • 10 2x merkins
      • 30 Freddy Mercuries
      • 15 pickle pounders
      • 15 crab cakes
      • Arm circles – 10 small, 5 big; forwards & backwards
    • Mosey to the bleachers for a Lindsay with dips and bench kicks
    • 2x 25 PLT
    • Indian run to the softball field behind the school
    • Animal kingdome
      • Bear crawl from RF line to CF; 15 gorilla humpers; run to LF line; 20 WWII sit-ups, bear crawl from LF line to CF; 15 gorilla humpers; run to RF line
      • Rinse and repeat but substitute partner wheelbarrows for bear crawl
      • Rinse and repeat but substitute crab walk for partner wheelbarrows
      • Rinse and repeat but substitute bunny hops for crab walk
      • Rinse and repeat but substitute lunges for bunny hop
    • Mosey to front of school for triple check – run bus loop, peoples chair, flutter kicks
    • Mosey back to shovel flag for COT with YHC taking us out
    • Coffeetaria at Einstein’s

    Welcome FNG Quest!  Quest heard a F3 podcast, and (still) decided to try F3!  I will let that sink in as you lift your jaw off of the ground.  Hope to see Quest back in the coming weeks as the fellowship of the PAX should most certainly be better than a YMCA class with the ladies.  Meanwhile, hoping Byproduct remains faithful to the PAX now that he hears about the YMCA classes.  Byproduct was back after a week on the pro water skiing circuit.  Videos to come hopefully.  It was a simple reminder of what a man is willing to do for the company of a lady.  Cannot think of a member of the PAX that would not do the same, but man these recent divorcees are a different breed.

    Welcome back White Deer!  Good to see the fartsack did not claim you today.  To no one’s surprise, White Deer’s family stories entertained all of us at Einstein’s.  Ask him about the baby copperhead someday if you want a good laugh.  #proudparentingmoment

    Continued strong showings from Baby Back and Adderall.  Adderall is a beast, and that was without any morning meds.  I struggled to keep up with that man’s energy.  If only he could bottle it, or maybe he does?

    Johnsonville and Chum Bucket quietly showed that they are noble warriors.  Hard not to ignore that. T-claps!

    God is good all the time!

    Attila

  • Me vs. Me vs. KB

    It was the perfect storm of injuries, marathon training and the suck of the fartsack.  It finally happened.  One modern gladiator left to battle the KB, mano-a-mano.  Here is how it went down:

    • COP – SSH, IW, helicopters, merkins, LBC
    • KB escalator
      • 10 pullovers
      • Run the bus loop
      • 15 pullovers, 10 skull crushers
      • Run the bus loop
      • 20 pullovers, 15 skull crushers, 10 lawnmover pulls (each arm)
      • Run the bus loop
      • 25 pullovers, 20 skull crushers, 15 lawnmover pulls (each arm), 10 KB swings
      • Run the bus loop
      • 25 skull crushers, 20 lawnmover pulls (each arm), 15 KB swings, 10 sit ‘n presses
      • Run the bus loop
      • 25 lawnmover pulls (each arm), 20 KB swings, 15 sit ‘n presses, 10 weighted squats
      • Run the bus loop
      • 25 KB swings, 20 sit ‘n presses, 15 weighted squats, 10 weighted squats
      • Run the bus loop
      • 25 sit ‘n presses, 20 weighted squats, 15 weighted squats, 10 KB American Hammers
      • Run the bus loop
      • 25 weighted squats, 20 weighted squats, 15 KB American Hammers
      • Run the bus loop
      • 25 weighted squats, 20 KB American Hammers
      • Run the bus loop
      • 20 KB American Hammers
    • Drive home

    It was a quiet workout.   See the PAX next week.

    God is good all the time!

    Attila

  • Owning the Gloom

    Certain “regulars” at HBR were sucked into the vortex of their fartsack after watching football last night.  However, for a group of 5 noble warriors, they not only answered the gloom, they owned it.  Here is how it went down:

    • Parking lot tracers
    • COP
      • 25 SSH
      • 15 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 15 crab cakes
      • 15 helicopters
    • Mosey over to the tennis courts, partner up and complete 4 rounds of partner wheel barrows over ½ the tennis court followed by 10 decline merkins
    • Mosey wall for core building
      • Wall sit – 1 minute
      • 25 heels to heaven
      • Elbow planks – 1 minute
      • 25 WWII sit-ups
    • Mosey to the basketball court for 5 suicides (FT line, mid-court, FT line and baseline for each)
    • Mosey back to the wall to repeat core building exercises
      • Wall sit – 1 minute
      • 25 heels to heaven
      • Elbow planks – 1 minute
      • 25 WWII sit-ups
    • Mosey to the playground by the track for 4x 8 pull-ups
    • Mosey to the small HB hill for 10 bernies
    • Mosey to the parking for COT with YHC taking us out

    Solid work today by the PAX.  Mr. Holland and Offshore obliterated the pull-ups.  Garbage Plate channeled his inner-cheetah on the suicides, and Seymour had no issue with the wheelbarrows and decline merkins.  Very little mumblechatter from the PAX today, just stellar work.  Iron sharpening iron.

    Puppy Pile this week after Dogpile.  Check the pre-blasts for more details.  Same for the upcoming CUSAP.

    It was a privilege leading these men today.  God is good all of the time!

    Attila

  • KB Triple Play

    The fart sack and rebellious muscles and tendons were eager to claim victims this morning, but 3 noble warriors refused to be held captive.  Attacking the day with an enthusiasm unbeknownst to the common man, here is how it went down:

      • COP
      • 25 SSH
      • 20 IW
      • Arm circles – 15 small, 5 big; forwards and backwards
      • 10 2x merkins
      • 25 2x LBC
      • 20 2x flutter kicks
    • 3x Triple check
      • Triple check #1
        • Run the bus loop
        • Lawnmower pulls
        • Sit ‘n presses
      • Triple check #2
        • KB bear crawls
        • Halos
        • KB swings
      • Triple check #3
        • Weighted lunges
        • Weighted squats
        • High pulls
    • Mosey back to parking for COT with YHC taking us out

    Solid work by the PAX today.  Great to see Kru consistently.  White Deer was all business today.  Heal up Johnsonville, and hope to see the Tuckahoe clown mobile in the coming weeks.  For those interested, convergence is Saturday, with boot camps at both 6 and 7 am.  Running also at 7 am.  No Gridiron this Saturday due to the convergence.  Let YHC be amongst the first to wish F3 a happy birthday.  There is great fellowship that comes from working out together.

    God is good all the time!

    Attila

  • Pillars of Pain to Build the Core

    After warnings of the apocalypse approaching, the weather proved to be a non-factor for six solid redwoods.  Here is how it went down:

    • 10 BOYO
    • Parking lot tracers
    • COP
      • 25 SSH
      • 20 IW
      • 15 DQ
      • 10 2x merkins
      • 25 2x LBC
      • 20 2x flutter kicks
      • 15 scorpion kicks
      • 15 crab cakes
      • 15 helicopters
    • Mosey over to the jerkin gym for a jerkin ladder (starting at 10)
    • Mosey over to the pillars for a tour de pillars
      • Perform the following series of core exercises, then advance 10 pillars F3 style, before repeating core exercises
        • Peoples chair – 1 minute
        • 25 pole smokers
        • Elbow planks – 1 minute
        • 25 reverse crunches
      • Advance 10 pillars via:
        • Partner wheelbarrow
        • Bear crawl
        • Crab walk
        • Lunges
        • Bunny hop
    • Mosey around the school and back to the football field, where the following series is repeated 4x
      • 20 decline merkins
      • Run width of field and back
    • Mosey back to parking for COT with YHC taking us out

    Solid work by the PAX today.  YHC planned for a wet workout with less field work.  The core work was much needed, with some heavy arm action to back end it.  Adderall exceled in this forum, showing superior form and supreme endurance.  T-claps for Kru for a solid effort.  He consistently earned the PAX’s respect with his never surrender attitude.  Johnsonville might have ignored YHC’s pre-workout disclaimer.  Keep an eye out for him hitting the DL in coming days with a stiff back.  Finally, no White Deer, so there was limited mumblechatter today.  His absence was most certainly noted.

    Solid time at Einstein’s afterward before releasing the PAX to the wild.

    God is good all the time!

    Attila

  • The Cumulative Effect

    A stable of finely tuned specimens gathered in the early morning mist to clang some weight around.  Once White Deer offered a warm welcome to each warrior, here is how it went down:

    • COP
        • 10 BOYO
        • 25 2x LBC
        • 15 scorpion kicks
        • 10 2x merkins
        • 15 arm circles (10 small, 5 big) each way
        • 10 cherry pickers
        • 20 hillbillies
        • 15 SSH
    • Mosey down the back drive toward the practice fields – stop 2x for 15 lawnmower pulls with each arm
    • Cumulative beast – add an additional exercise for each leg
      • High pulls
      • High pulls, sit ‘n presses, KB swings
      • High pulls, sit ‘n presses, KB swings
      • High pulls, sit ‘n presses, KB swings, weighted squats
      • High pulls, sit ‘n presses, KB swings, weighted squats, halos
    • Mosey back down the back drive towards the invisible shovel flag – stop 2x for 15 lawnmower pulls with each arm
    • COT with YHC taking us out

    This is a variation of a workout Mr. Holland introduced at Heartbreak last week.  Its cumulative impact seemed ideal for KBs.  YHC is hoping he feels this one all day!  Today’s cumulative workout finished with 180 high pulls, 144 sit ‘n presses, 108 KB swings, 72 weighted squats, 36 halos and 60 lawnmover pulls with each arm.  If only we had an hour to finish out that beast!

    Great work by the PAX today.  There was limited mumblechatter, but a great workmanlike approach by the PAX.  Great to have the Tuckahoe clown car back in the mix.  We will continue to have some extra KBs for these men.  Welcome back Carlton and P-Trap.  Good work men, and see you again soon.  As always, Johnsonville had a strong showing.  White Deer took no prisoners.

    Announcements included lunch today at Chipotle (between Cox and Gaskins) at 12 noon for those interested.  Convergence on September 22nd at Dogpile.  Boot camp workout at 6 am and run/competition at 7 am.

    God is good all the time!

    Attila

  • Did Not Forget the Burpees

    YHC was excited to get back in the saddle after a long sabbatical in Wyoming.  Six solid redwoods joined me for a beatdown that built to a crescendo..  Here is how it went down:

    • COP
      • Parking lot tracers
      • 25 SSH
      • 15 IW
      • 15 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 10 helicopters

      Mosey to the jerkin gym for 3x 8 reps

    • Mosey to the lower practice field for a beast
      • Merkins
      • Copperhead squats
      • WWII sit-ups
      • Crab cakes
      • Monkey humpers
      • Wide grip merkins
    • Mosey to the pillars for 25 pole smokers, 30 APD, 25 pole smokers
    • Mosey to the softball field for a modified arch loader – named crawl from RF to CF; run to LF; 10 burpees; run back to RF
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Karaoke run
      • Crawl bear
    • 30 APD
    • Mosey back to the parking lot for ring of fire with 10 merkins
    • 10 burpees with Deep Run CC runners
    • COT with YHC taking us out; coffeetaria at Einsteins

    Great work by the PAX today.  The modified arch loader with burpees was a real burner, putting many of the PAX in the red.  Of course that did not stop White Deer from making some new friends with some of the Deep Run cross country team.  As many of you have seen with the summer tour, White Deer will talk to anyone.  He will challenge anyone, even if you are ¼ his age and superior in fitness.  Those last 10 burpees were brutal.

    Great work by Baby Back and Kru today.  Good to have those men back with us.

    Remember that the Labor Day convergence is Monday at Three Lakes Park (7 am).

    God is good all the time!

    Attila