Author: ATTILA

  • This is 44

    YHC is celebrating another year of life, so a birthday-themed workout was on tap for 5 rugged maniacs.  Here is how it went down:

    • 11 BOYO and then mosey to the front of the school
    • COP
      • 44 SSH
      • 15 DQ
      • 15 IW
      • 15 Helicopters
      • 10 2x merkins
      • 10 Suzanne Somers – each leg
      • 44 LBC
      • 11 BOYO
    • Mosey to the tennis courts for a series of partner wheelbarrows, with a set of 11 derkins at the end, rinse and repeat 4x for each PAX member
    • Mosey to the hard courts
      • 11 BOYO
      • Series of 4 corners, with 10, 15, 20 and 25 reps of the following at each corner (4 rotations)
        • WWII sit-ups
        • Hand release merkins
        • Flutter kicks
        • Crab cakes
    • Mosey to the track and find a soft spot – 11 BOYO
    • Over to the small hill to the parking lot – 4 Bernies
    • Mosey to the parking lot for ring of fire with 10 merkins
    • COT with YHC taking us out

    In total, that is 44 burpees, 44 derkins, 44 SSH, 44 LBC and 4×4 corner burner sets.  Grateful to welcome a new year with 44 solid reps of some of my favorites.  Gratitude to the PAX for putting up with YHC, especially when we embarked upon 70 hand release merkins.

    God is good all of the time!

    Attila

  • Warm Weasel

    A beautiful Thursday awaited 4 mighty KB warriors.  Damn the fart sack!  Here is how it went down:

    • COP
      • 10 BOYO
      • 30 SSH
      • 15 Russian soldiers
      • 15 cherry pickers
      • 15 helicopters
      • 10 2x merkins
      • 30 2x LBC
      • 10 Donna Summers, each leg
    • 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)
      • Halos (7x)
      • Sit ‘n presses (6x)
      • KB swings (5x)
      • High pulls (4x)
      • Weighted squats (3x)
      • American hammers (2x)
      • Skull crushers
    • Run the bus loop
    • 10 clean ‘n presses – each arm

    Mosey to the parking lot for COT

    Welcome back Chum Bucket!  Good to have our herculean brother back in the fold.  His mumble chatter was spot on with his reference to a “warm weasel” following one of White Deer’s epic anal outbursts. 

    Aside from the normal clip boarding from certain members of the PAX, there was some talk of hot moms and the best “damn the gluten intake” dining establishments.  Thanks to the PAX for putting up with YHC constant yawning. 

    Godspeed to all participating in Vinny’s field day tomorrow.  Just remember, check yourself before you wreck yourself!

    God is good all of the time!

    Attila

  • Laps of Luxury

    YHC just needs to preface some workouts with “I am not a professional trainer, just an @$$ hole masquerading as one.”  Here is how today’s beat down at Gridiron went down:

    • COP
      • 30 SSH
      • 15 Russian soldiers
      • 15 IW
      • 15 helicopters
      • 10 2x merkins
      • 20 Suzanne Somers, each leg
      • 30 2x LBC
    • Mosey to the Pavilion for dips/step-ups – total of 75 dips and 25 one-leg step-ups (each leg)
    • Mosey to the upper football field for variation of the No Mercy Mile; this one referred to as the “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 walks
      • 20 hand release merkins at the opposite 50 yard line
      • End with 10 burpees at the same 50 yard line we started from
    • Mosey back to the parking lot for a wall sit
      • Run the perimeter of the lot
      • Wall sit
      • WWII sit-ups
    • COT with YHC taking us out

    Good work by the PAX today.  Congrats to Upchuck on 3 workouts this morning and a total of 12 this week.  Strong! 

    Welcome back Cecil.  Perhaps you can resurface before August.

    YHC got the pleasure of carrying White Deer across the field.  YHC did not know hot air was so heavy.  Meanwhile, Earthworm might still be looking for member of the PAX to carry as he preps for future hikes. 

    Congrats to Adderall, Johnsonville, and Chum Bucket on their 50k last weekend.  Strong!

    Good work today.  Lots of cardio, which can be rare at Gridiron.  Enjoyed the fellowship at Einsteins that followed.

    God is good all of the time!

    Attila

  • Predictable but Effective

    The Gridiron conditions were ideal for a beatdown.  Nine able-bodied men of steel linked arms to grow stronger.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 Russian soldiers
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 10 2x merkins
      • 20 Suzanne Somers, each leg
      • 25 2x LBC
    • Mosey to the jerkin gym for 4x 8 jerkins
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 40 APDs OYO
    • Mosey to the pickle ball courts
      • Partner up for a wheelbarrow relay across the 4 courts and back
      • Bearicide with 15 WWII sit-ups at each check point (120 WWII sit-ups in total)
    • Mosey to the parking lot for a triple check with dips, flutter kicks and run the perimeter of the parking lot
    • Mosey to the bleachers for 30 bench kicks OYO
    • Chum Bucket led us through series of post workout stretches
    • COT with YHC taking us out and on to Einsteins for 2nd F

    A little bit of mumble chatter from the PAX today.  No surprise White Deer was at the heart of it.  Byproduct poked at YHC for the predictable 10 minutes of burpees.  Just got to say, “hate me now, thank me later” for those.  Continued strong work for the PAX. 

    YHC hope and prayer is for the PAX for us all to enjoy our Easter celebration, remembering why Jesus died and celebrating that He has risen!

    God is good all of the time!

    Attila

  • Yawnfest

    Two grizzly warriors fought off the fartsack to throw around some KBs.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 IW
      • 10 cherry pickers
      • 15 helicopters
      • 20 hand release merkins
      • 20 2x flutter kicks
      • 15 pick pounders
      • 25 2x LBC
    • KB beast with lawnmower pulls (each arm), sit ‘n presses, swings, halos, high pulls and snatches
    • Lap around bus loop
    • Mosey to the curb for
      • 20 overhead pulls
      • 20 skull crushers
      • Series of boat/canoes, including raising the sail and alternating paddles
      • 20 overhead pulls
    • COT

    Hear is to a quick recovery for Johnsonville and his knee.  Grateful for the fellowship of White Deer today.  The PAX was dragging but resilient.  Lots of sleep deprived yawns, but we powered through.  The beast is deceptive with being under weight for such a long period of time.

    If you live under a rock, WAHOOWA! God is good all of the time!

    Attila

  • Bring on the Bearicide

    Six men of steel convened at Gridiron this morning.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 Russian soldiers
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 10 2x merkins
      • 20 Suzanne Somers, each leg
      • 25 2x LBC
    • Burpee march – 1 burpee per parking spot down the parking spot (15 total) with WWII sit-ups and flutter kicks between rounds
      • 75 total burpees
      • 125 WWII sit-ups
      • 100 2x flutter kicks
    • Mosey to the jerkin gym for 4x 8 reps
    • Mosey to the pickle ball courts for a bearicide
      • Bear crawl suicide
      • 50 APDs
      • 1 round of karaoke runs
    • Mosey to the football field for a Lindsay with dips and bench kicks (at bleachers on each side of field)
    • Mosey to the parking lot for stretching (led by Chum Bucket)
    • COT with YHC taking us out
    • 2nd F at Einstein’s Bagels

    Being 17 years old is awesome.  Vanilla Ice runs circles around the PAX and then pounds 10 chicken minis afterwards.  Oh to be young again.  Not to be in great physical shape, but to pound 10 chicken minis void of any negative consequences.  That is the true reason we give hate in COT.

    Strong work from the PAX today with so many Gridiron regulars still on spring break.  The bearicide was a new twist for YHC, and it was a healthy red pill.

    Go Hoos!  Time to win a title.  YHC is likely to double dip today with the pacing that will follow between 6 and 9 pm tonight. 

    God is good all of them time!

    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