Author: ATTILA

  • Rinse & Repeat

    Time to work off the holiday calorie in-take.  2 humble and noble warriors fought off the fart sack to battle the KBs.  Here is how it went down:

    • COP – run the perimeter of the school
    • Cumulative KB beast (add an additional exercise for each round, do 18 WWII sit-ups after each leg)
      • 144 lawnmower pulls, each arm
      • 108 high pulls
      • 72 overhead pulls
      • 36 swings
      • 80 WWII sit-ups
    • AMRAP
      • Skull crushers
      • Sit ‘n presses
      • Overhead pulls
      • KB hammers
    • COT with Johnsonville taking us out

    Workout should look familiar. YHC suggested we repeat last week’s Q so we would not have to think. Thankful for the fellowship with Johnsonville.  Can you please stay healthy in 2020?  Meanwhile, what is up with White Deer?  Has the fart sack swallowed him whole?

    Enjoy your Thursday!  God is good all of the time!

    Attila

  • Don’t Be Fooled

    It was a cold morning, but YHC was not solo.  Offshore responded to the bat signal.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 10 DQ
      • 15 Helicopters
      • 20 HRM
      • 70 LBC
    • Cumulative (partial) KB beast (add an additional exercise for each round, do 18 WWII sit-ups after each leg)
      • 144 lawnmower pulls, each arm
      • 108 high pulls
      • 72 overhead pulls
      • 36 swings
      • 90 WWII sit-ups
    • 30 second AMRAPs
      • Skull crushers
      • Sit ‘n presses
      • Overhead pulls
      • KB hammers
    • Run the bus loop
    • COT with YHC taking us out

    Thankful for the fellowship of Offshore.  He sensed YHC would be solo without him today, so answered the call. Great work today.  When thinking about this cumulative beast, it does not look too bad on paper.  However, being under-weight continuous with the increasing reps will get those hands and forearms barking.  WWII sit-ups have never been more welcomed. 

    Enjoy your Thursday!  God is good all of the time!

    Attila

  • Stiker Park Field Trip

    A faithful PAX weathered less than desirable conditions as iron sharpened iron.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 15 Helicopters
      • Mosey to the turf field at Striker Park
      • 10 BOYO
      • 20 merkins
      • 80 LBC
      • 40 APD
      • 10 BOYO
    • 4 corners with 10, 15, 20 & 25 escalating reps at each corner, exercises included
      • HRM
      • WWII sit-ups
      • Crab cakes
      • Monkey humpers
      • 2x LBC
    • 30 burpees between various 4 corner rounds
    • Triple check with run, FM and deep squats; 10 BOYO between each completed set of 3
    • Mosey back to the parking lot for 10 3-man jerkins for each PAX
    • COT with YHC taking us out

    First, the turf field at Striker Park was a great place to have a rainy day workout.  Great drainage, good footing.  Appreciated the presence of my brothers, Tater and Chum Bucket.  Iron sharpened iron.  80 burpees with 10 minutes of burpees is always a good start to the weekend. Solid fellowship at coffeteria followed.

    God is good all of the time!

    Attila

  • Lunging into Thursday

    A small PAX, which only means the rest of the masses are missing out.  A solid morning lifting, pushing, swinging and lugging KBs.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 10 BOYO
      • 15 Helicopters
      • 20 merkins
      • 80 LBC
      • 40 APD
    • Weighted lunges to the 4 corners of the parking lot with 10, 15, 20 & 25 escalating reps at each corner, exercises included
      • Sit ‘n press
      • Lawnmover pulls
      • Swings
    • 2-man 3x check
      • 20 overhead pulls
      • 20 halos
      • Run
    • COT with YHC taking us out

    Grateful for the faithfulness of Lighthouse.  It was a lot of weighted lunges, check with us tomorrow on that one.  Prayers for the regular PAX members that are still healing.  Visitors welcome, come try the KB workout next week (or YHC might be solo).

    God is good all of the time!

    Attila

  • Burpee Love

    No Q at 10 pm last night and YHC was still at the office.  Sign up for Q and beat myself down out of anger at the current boss.  Subsequent apologies to the PAX.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 15 Helicopters
      • 20 merkins
      • 80 LBC
      • 40 APD
    • Mosey to the bus loop for 10 minutes of burpees
    • Mosey to the black top for 4 corners with 10, 15, 20 & 25 escalating reps at each corner, exercises included
      • HRM
      • WWII sit-ups
      • Crab cakes
      • Monkey humpers
    • Mosey to the track for intervals, 30 seconds on, 30 second mosey, rinse and repeat until clock expired
    • COT with YHC taking us out

    Today we asked the ultimate question for HBR regulars, which is worse – 10 minutes of burpees or the lucky horseshoe? YHC can at least testify that the burpees do not last the full workout.

    Garbage Plate and Squeaker are freaking gazelles.  They can fly on the track.  Iron sharpens iron.  Handshake led the charge on burpees and 4 corners…it is good to be young and that is why you get hate in the COT.  T-claps to Cobalt on a strong effort, and thankful for Lighthouse being a faithful poster.  Great start to the day.  Time for a nap and caffeine. 

    God is good all of the time!

    Attila

  • Strength not Numbers

    Do not let the numbers fool you.  A PAX can be fierce even when headcounts are low.  2 rugged warriors and their KBs linked arms to grow stronger this morning.  Here is how it went down:

    • COP with SSH, DQ, IW, helicopters, merkins, LBCs, APDs, and crab cakes
    • AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15 and 10 seconds
      • Overhead pulls
      • Sit ‘n presses
      • Skull crushers
      • Weighted American hammers
    • 30 WWII sit-ups
    • Catch me if you can around the bus loop – 10 burpees then catch your partner doing double weighted carry; rinse and repeat 3x
    • 2x 20 lawnmower pulls with each arm
    • Boat/canoe
    • COT

    Good times this morning with Lighthouse.  Grateful for his faithfulness to the AO and a chance to get pushed.  Prayers up for the injured members of the PAX.  God is good all of the time!

    Attila

  • Preparing for Gluttony

    11 rugged warrior prepared for the Thanksgiving holiday with a strong Gridiron beatdown.  Despite cold temps and sluggish energy, the PAX persevered and conquered the morning.  Here is how it went down:

    • Parking lot tracers
    • COP
      • 40 SSH
      • 15 DQ
      • 10 Russian soldiers
      • 15 helicopters
      • 25 HRM
      • 10 2x Suzanne Somers, each leg
      • 50 2x LBC
      • 25 2x APD
    • Mosey through the woods to the softball field for a modified arch loader, which included bear crawls, crab walks, duck walks, bunny hops and crawl bears with 125 WWII sit-ups, 55 crab cakes and 55 pickle pounders
    • 10 Bernies with 2x 20 PLTs
    • Mosey to the football field for a triple check with run, Carolina dry docks and flutter kicks
    • COT with YHC taking us out

    Good work by the PAX today as we combined cardio with some ground and pound.  In addition, future sites for the pull-up bars were assessed.  Johnsonville will continue to work with the county to get those installed. 

    Congrats to Blue Moon on his marathon completion last week.  He was under 3 ½ hours if I remember correctly, so t-claps for that beast of a warrior.

    Good to see Handshake at the Gridiron.  We are always open to the over-sleepers!

    Remember the convergence activities on Thursday and Friday this week.  Eat well and God is good all of the time!

    Attila

  • Gluten-free Hot Potato

    The season of hot potato Qs continue with a KB version at Circus Maximus this morning.  Here is how it went down this morning:

    • Johnsonville
      • COP with merkins, SSH, DQ, IW
      • 11 with burpees and snatches
    • Loose Goose – series of partner run/lunges while another man performs double weighted exercise, which included curls, squats and overhead pulls
    • White Deer
      • series of 10 sit ‘n presses followed by decreasing rest periods
      • Boat/canoe
    • COT with Johnsonville taking us out

    No Circus Maximus next week as the PAX will converge at 45 MOM at 6 am.  Prayers to TYA on the loss of his father.  Good time of the year to be thankful for the PAX and their fellowship.  The PAX learned today that we are not thankful for one stall men’s rooms at Wawa after Johnsonville has had gluten.  The greater RVA area needs to be on high alert when such circumstances repeat. 

    Thanks to those that Q’ed today. God is good all of the time!

    Attila

  • Today Letter – “C” (for cold and cumulative)

    Today the PAX became familiar with words that begin with the letter “C.”  On a really cold morning, the cumulative effect of KB exercises crushed the PAX.  Here is how it went down?

    • COP
      • 30 SSH
      • 15 Russian soldiers
      • 10 DQ
      • 15 helicopters
      • 20 HRM
      • 40 2x LBC
      • 20 2x APD
    • Mosey to the bus loop for a cumulative beast with lawnmower pulls (each arm), high pulls, KB swings, sit ‘n presses and weighted American hammers, with around the worlds and lunges in between stops
    • COT with YHC taking us out

    Good work by the PAX this morning.  Johnsonville and Lighthouse fought off the cold with a history/social studies lesson on Ukraine.  White Deer continue to set the pace with a KB.  All in all, it was one of those mornings where it was good to be done and get back in the car, just saying. 

    Keep an eye out for the pre-blast details on the unique Gridiron on Saturday.  Double dippers, come and join us and then support the marathon runners!

    God is good all of the time! Attila

  • A Stronger Arch Required

    Five iron clanging warriors faithfully represented at Circus Maximus today, honoring the start of another college hoops season.  YHC was light on sleep after the kickoff to another Hoos hoop campaign, but that did not mean this Q would be easy or recycled.  Here is how it went down:

    • COP
      • 10 herpies
      • 34 SSH
      • 17 IW
      • 17 DQ
      • 17 helicopters
      • 34 HRM
      • 17 2x Suzanne Somers, each leg
      • 34 LBC
      • 34 APDs
    • Mosey to the side of the school where we did 17 donkey kicks, lunge walk across the lot to do 17 lawnmower pulls (each arm); rinse and repeat 4x
    • Mosey to the practice fields for a modified weighted arch loader with 17 sit ‘n presses at end
      • Bear (death) crawl
      • Crab walk
      • Duck walk
      • Bunny hop
      • Cheetah
    • Mosey back to parking lot doing around the worlds
    • COT with YHC taking us out

    Solid work today.  Offshore went for extra credit sneaking in more merkins between iterations of the arch loader.  November challenge accepted!  White Deer was his normal self, educating us on how other orifices can be used for alcohol consumption.  Entitling a BB “Itchy P&$$y” has a ring to it, but my inner Ron Burgundy/Toga reminded me to “keep it classy.”  

    For those wondering, the Hoos D was strong, and yes, the variations of 34 reps is a celebration of a beautifully ugly win on opening night.  God is good all of the time!

    Attila