Author: 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

  • 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