Author: ATTILA

Brotherhood
Summer is here and vacations have begun. A small subset of the normal PAX shook off the fartsack to battle the KBs, and here is what transpired:
- COP
  - 10 burpees
  - 25 SSH
  - 15 Russian soldiers
  - 15 Russian Kickbacks
  - 20 Helicopters
- Dora – double weighted carry accompanied by:
  - 100 merkins
  - 200 WWII
  - 300 Flutter Kicks
- 10 burpees
- Beast
  - Lawmower pulls – each arm
  - Weighted lunges
  - Swings
  - Sit ‘n Press
  - High Pulls
- Run the bus loop
- 15 skull crushers – 3x
- COT with YHC taking us out
Once again, J’ville saved me from doing KBs solo, and vice versa. Good chance to hang out with one of F3’s finest while we threw around the KBs. Grateful for his loyalty to the PAX.

God is good all the time!

Attila
June 21, 2018
Shaking off the Killer B’s
A group of vacationing beach goers took to the sands of IOP (Charleston, SC) to work off the effects of the previous evening, and here is what transpired:
- COP
  - 25 SSH
  - 20 IW
  - 20 Russian soldiers
  - 20 Russian Kickbacks
  - 20 FM
  - 10 2x merkins
  - 15 Pickle Pounders
  - 20 Helicopters
- 10 minutes of burpees
- Beast
  - 2x Flutter kicks
  - WWII sit-ups
  - Storm squats
  - Crab cakes
  - Monkey humpers
  - Merkins
- Mosey to back to the football field for an abbreviated arch loader
  - Bear crawl
  - Crawl bears
  - Bunny hop
  - Crab walk
- 25 PLTs
- Mosey to the wooden benches for dollar bills
  - 25 dips
  - 25 one-legged step-ups
  - 25 dips
  - 25 one-legged step-ups
- COT with YHC taking us out
It was a morning to shake off the killer B’s – BBQ, bourbon and baked goods. For many in the PAX, this was an initial introduction to F3, and YHC made sure to point out that no one is safe from the summer of burpees. 17-Year-Plan shook off the effects of shoulder surgery to put in a strong showing, and Ferret Esquire, an accomplished Iron Man triathlete, kept a strong pace. Apparently this workout was not enough for him as he went running in the afternoon. The PAX in Charlottesville needs to put the headlock on Panama and get him out there regularly. Many of the early morning beach goers were perplexed with the activities of the PAX, and jumping in the pool or ocean post-workout was definitely a welcomed reward after the workout. The PAX more than earned their post workout high calorie breakfast.

Strong effort from all of the PAX today as we kept a good pace in spite of the hot sun.

God is good all the time!

Attila
June 18, 2018
Summer Tours Continue
A group of noble warriors joined forces to throw around the kettlebells this morning, and here is what transpired:
- COP
  - 25 SSH
  - 20 Russian Soldiers
  - 10 Russian Kickbacks
  - 10 2x merkins
  - 25 FM
  - 20 Crab Cakes
  - 15 Scorpion Kicks
  - 20 Helicopters
- KB Catch Me if You Can – pair up, one man does 10 burpees while the other does a double-weighted carry
- 20 lawnmower pulls – each arm
- 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
  - Skull crushers
- Run the bus loop
- White Deer takes the Q
  - Boat Canoe
  - 15 halos, each way
  - 15 360s, each way
  - 15 one-handed KB swings, each arm
- COT with YHC taking us out
Ad hoc Q today for YHC and White Deer. Vinny and Handshake can now cross Circus Maximus off his summer tour of AOs, but as always, do not be strangers. For future visitors, bring a KB if you have it. We only have so many extras.. Solid work from the PAX.

God is good all the time!

Attila
June 14, 2018
Melting Pot
A group of Gridiron warriors were joined by guests from North Carolina, RVA PAX checking the Gridiron AO off their summer tour list, and the humidity. This melting pot of 13 strong redwoods engaged in a traditional Gridiron beatdown, and here is what transpired:
- COP
  - 25 SSH
  - 20 Russian soldiers
  - 15 DQ
  - 25 FM
  - 10 2x merkins
  - 15 Scorpion Kicks
  - 15 Pickle Pounders
  - 20 Helicopters
- Mosey to the grassy knoll for 10 minutes of burpees
- 40 APD
- Mosey to the football field for a Lindsay with dips and heels to heaven
- Mosey to the school field for a beast
  - Scorpion dry docks
  - WWII sit-ups
  - Storm squats
  - Crab cakes
  - LBC
  - Merkins
- Mosey to back to the football field for an abbreviated arch loader
  - Bear crawl
  - Crawl bears
  - Bunny hop
- Circle up for a ring of fire (10 merkins)
- COT with YHC taking us out
Great to have our visitors from North Carolina join us. If you have not met Gypsy, he is part of the Charlotte crew that has expanded the F3 flag, and he is joining workouts all over the country this summer. Our tour of the Richmond AO’s is nothing compared to the stamps on his F3 passport. Also, he did an hour long run before joining us, working up a good lather. No sense in rattling his cage, even White Deer figured that one out. The remaining NC guests were welcomed additions. Yukon got double respect at COT, and Liverpool felt right at home joining in White Deer’s early mumble chatter. Also, excited for the guests from various parts of RVA during the summer tour. Good to see Offshore and Opus today. Definitely something worthy of thanksgiving during COT.

Strong effort from all of the PAX today as we kept a good pace in spite of the rising humidity. Summer of Gridiron burpees has begun in earnest!

God is good all the time!

Attila
June 9, 2018
Narcoleptic Q
A group of noble warriors joined forces to throw around the kettlebells this morning, and here is what transpired:
- COP
  - 25 SSH
  - 25 IW
  - 15 DQ
  - 10 2x merkins
  - 25 2x LBC
  - 15 Pickle Pounders
  - 15 Scorpion Kicks
  - 10 burpees
  - 20 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 move down to 15, 10 and 5 seconds
  - High pulls
  - Weighted squats
  - Halos
  - Overhead presses
  - 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 and 10 seconds
  - Overhead pulls
  - Sit ‘n presses
  - Skull crushers
- Run the bus loop
- 20 lawnmower pulls – each arm x2
- COT with YHC taking us out
This was a workout that the PAX just had to gut through. YHC was tired, and there was concern that I would sleepwalk through the workout. Offshore can now cross Circus Maximus off his summer tour of AOs, and good to have Tubbs back. It is evident that Tubbs is growing more comfortable with the group as he and White Deer engaged in a symphony of the sphincters. Solid work though.

God is good all the time!

Attila
June 7, 2018
Building the Beach Body
It was a holiday weekend with many distractions and attractions for the PAX. A quartet of noble warriors still answered the call, and here is what transpired:
- COP
  - 25 SSH
  - 25 IW
  - 15 DQ
  - 20 FM
  - 10 2x merkins
  - 15 Scorpion Kicks
  - 20 LBC
  - 15 Pickle Pounders
  - 20 Helicopters
- Mosey to the grassy knoll for 10 minutes of burpees
- 40 APD
- Mosey to the playground for a jerkin ladder – 8 & down
- Mosey to the lower field for 4 corners – 10, 15, 20, 25 reps of same exercise at each corner
  - Scorpion dry docks
  - WWII sit-ups
  - Storm squats
  - Flutter kicks
  - LBC
  - Merkins
- Mosey to the pavilions – 20 dips, 20 one-legged step-ups, 20 dips, 20 one-legged step-ups
- COT with YHC taking us out
Congratulations to Earthworm on the marriage of his son, WD-40! Also, a big welcome back to Flip Phone…it has been too long. Strong efforts from everyone, especially Johnsonville who often led the way. Happy Memorial Day weekend. See you in the humidity!

God is good all the time!

Attila
May 28, 2018
Fighting off the Fartsack
It was a wet day where everyone was tired. A trio of noble warriors still answered the call, and here is what transpired:
- COP
  - 25 SSH
  - 25 IW
  - 15 DQ
  - 20 Flutter Kicks
  - 20 FM
  - 10 2x merkins
  - 15 Scorpion Kicks
  - 20 LBC
  - 15 Pickle Pounders
  - 20 Helicopters
- Mosey to bus loop for a modified game of catch me if you can
  - 3 stopping points along the bus loop where you do 10 burpees
  - Double-weighted carry between burpees
  - 2 total loops/60 burpees
- KB beast down/back bus loop (weighted carries between stops)
  - Sit ‘n presses
  - High pulls
  - Overhead shoulder presses
  - Swings
  - Halos
  - Lawnmower pulls (each arm)
- Run the bus loop
- Mosey to the parking lot for COT with YHC taking us out
This was a workout that the PAX just had to gut through. YHC was tired, and we were under weight for the entire workout. The mid-week malaise as well as the burpees led to a workout sprinkled with some cursing directed at the Q. Solid work though.

Usual announcements…see other BB for details.

God is good all the time!

Attila
May 17, 2018
Cinco de Mayo Re-Enactment
It is Cinco de Mayo and historic battles have been waged on this day. Five noble warriors linked arms at Gridiron and here is how it went down:
- COP
  - 25 SSH
  - 25 IW
  - 20 DQ
  - 10 2x merkins
  - 25 FM
  - 15 pickle pounders
  - 15 scorpion kicks
  - Arm circles – 10 small, 5 big; both directions
- Burpee march in the parking lot
  - 15 burpees over 15 parking spots
  - 20 WWII sit-ups
  - 20 APD
  - Rinse & repeat 5x
- Mosey to the jerkin gym for 4x 8 jerkins
- Mosey along the wooded trial to the softball field for a Dora
  - 100 merkins
  - 200 LBC
  - 300 Flutter kicks
- Mosey to the football field bleachers
  - 25 dips
  - 25 bench kicks
  - Rinse & repeat
- Suicides on the football field (full field, 25/50/25/goal line) until the buzzer sounds
- COT with YHC taking us out
It was taco night at the White Deer estate last night. As a result, the start of the work out commemorated Cinco de Mayo as Mexican forces waged a might battle within his tailpipe. This war was loud, and the PAX served the role of the ill-prepared and weakened French empire. Aside from the re-enactment of this legendary battle within White Deer’s sphincter, we had strong efforts by the remaining PAX. Johnsonville shook off his recent sickness to put in a strong effort. Good work men!

God is good all the time!

Attila
May 5, 2018
Rinse & Repeat
No Q, and originally there were no repeats from last week. Problem solved, rinse and repeat last week. White Deer arrived without Johnsonville, and eventually Johnsonville LIFO’ed due to a faulty alarm. A PAX of 5 linked arms for another Thursday morning of clanging KBs, and here is how it went down:
- COP
  - 25 SSH
  - 25 IW
  - 16 DQ
  - 25 helicopters
  - 10 2x merkins
  - 25 FM
  - 10 burpees
  - Run the bus loop
- 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)
  - High pulls (7x)
  - Sit ‘n presses (6x)
  - KB swings (5x)
  - Lunges (4x)
  - Halos (3x)
  - American hammers (2x)
  - Weighted squats
- Farmers carry the bus loop
- Boat/canoe
- COT with YHC taking us out
Great work by the PAX today. A lot of clipboarding/mumble chatter from White Deer, so it was an appropriate onboarding for Loose Goose. Great to have him join us. Do not be a stranger! Also great to have HoneyDo throwing around his 35 lbs KB today. Word of wisdom, do not leave your KB laying around in HoneyDo manor. The M will have none of that. You will never see it again.

God is good all the time!

Attila
April 26, 2018
Just 45 Minutes
Consistency and discipline builds strength. Three loyal members of the PAX linked arms for another Thursday morning of clanging KBs, and here is how it went down:
- COP
  - 25 SSH
  - 25 IW
  - 25 helicopters
  - 10 2x merkins
  - 25 2x LBC
  - 15 pickle pounders
  - 10 burpees
- 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)
  - High pulls (7x)
  - Sit ‘n presses (6x)
  - KB swings (5x)
  - Lunges (4x)
  - Halos (3x)
  - American hammers (2x)
  - Weighted squats
- Farmers carry the bus loop
- COT with YHC taking us out
Great work by the PAX today. A lot of clipboarding/mumble chatter between J’ville and White Deer, but all in all, it was a long 45 minutes. There was no way YHC was going to get confused and stretch this 1 hour. Enough pain in 45 minutes of this beatdown.

God is good all the time!

Attila
April 19, 2018