Author: 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

  • Preparing for the Madness of March

    Five noble and strong redwoods attacked this cold and wet morning with an enthusiasm unbeknownst to the rest of mankind.  Here is how is went down:

    • COP
      • 30 SSH
      • 15 Russian soldiers
      • 15 cherry pickers
      • 10 2x merkins
      • 15 2x flutter kicks
      • 20 Suzanne Somers, each leg
      • 10 pickle pounders
      • 30 2x LBC
      • 15 helicopters
    • Lindsay with dips and bench kicks
    • Bearimeter of the parking lot with intermittent exercises totally
      • 50 burpees
      • 125 WWII sit-ups
      • 75 1-legged APDs, each leg
    • Mosey to the jerkin gym for a jerkin ladder starting at 8
    • Mosey to the pickleball courts for 6 suicides
    • Mosey back to the parking lot with Chum Bucket taking us through post-workout stretching
    • COT with YHC taking us out and post-workout fellowship at Einstein’s

    YHC correspondent has March Madness on his mind, with hopes of a happier March this year than last.  To win it all this year, his Wahoos will need to be strong, hence the dips, bench kicks and jerkins.  The Final Four has been elusive, but is reachable.  Hence the bear crawl to the 4 corners of the parking lot.  Finally, it will take 6 wins to cut down the nets, meaning the endurance test of 6 grueling suicides. 

    Great to have the PAX with me for today’s beatdown.  Quietly, Quest has become the most consistent member of the Gridiron PAX.  Come Saturday, it is death, taxes and Quest!  Byproduct and Chum Bucket did not fall prey to the fart sack, unlike a certain member of the PAX who shall be named…White Deer.  Apparently wet weather causes White Deer’s manhood to shrink and his attendance to cease.  Finally, Tater continues to impress with his effort and consistency.  Forever positive, he is a great addition to the PAX.  Enjoyed spending time with the PAX at Einstein’s this morning.

    God is good all of the time!

    Attila

  • All We Need Is A Little Paaatience

    It is Valentine’s Day, and ten muscle-bound Romeos were looking to bulk up with the hopes of impressing the M on this Hallmark inspired day.  Here is how it went down:

    • COP
      • 10 Herpies OYO
      • 30 SSH
      • 15 IW
      • 12 DQ
      • 15 helicopters
      • 10 2x merkins
      • 30 2x LBC
      • 10 Donna Summers, each leg
      • 15 pickle pounders
    • 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)
    • Sit ‘n presses (7x)
    • High pulls (6x)
    • KB swings (5x)
    • Lunges (4x)
    • Halos (3x)
    • Clean ‘n press (2x)
    • American hammers
    • Run the bus loop
    • Mosey to the parking lot for COT

    Double digit PAX, including 2 clown cars, for Circus was an awesome way to start a Thursday!  Great work by the PAX as we remained under weight with high reps.  Took a moment during COT to encourage the PAX to love our spouses.  It can be difficult, requiring compassion and patience.  Probably not the most common traits within the PAX.  Wishing all the PAX the best as they strive to love and serve their brides today.

    God is good all of time! Attila