Author: ATTILA

  • Me vs. Me vs. KB

    It was the perfect storm of injuries, marathon training and the suck of the fartsack.  It finally happened.  One modern gladiator left to battle the KB, mano-a-mano.  Here is how it went down:

    • COP – SSH, IW, helicopters, merkins, LBC
    • KB escalator
      • 10 pullovers
      • Run the bus loop
      • 15 pullovers, 10 skull crushers
      • Run the bus loop
      • 20 pullovers, 15 skull crushers, 10 lawnmover pulls (each arm)
      • Run the bus loop
      • 25 pullovers, 20 skull crushers, 15 lawnmover pulls (each arm), 10 KB swings
      • Run the bus loop
      • 25 skull crushers, 20 lawnmover pulls (each arm), 15 KB swings, 10 sit ‘n presses
      • Run the bus loop
      • 25 lawnmover pulls (each arm), 20 KB swings, 15 sit ‘n presses, 10 weighted squats
      • Run the bus loop
      • 25 KB swings, 20 sit ‘n presses, 15 weighted squats, 10 weighted squats
      • Run the bus loop
      • 25 sit ‘n presses, 20 weighted squats, 15 weighted squats, 10 KB American Hammers
      • Run the bus loop
      • 25 weighted squats, 20 weighted squats, 15 KB American Hammers
      • Run the bus loop
      • 25 weighted squats, 20 KB American Hammers
      • Run the bus loop
      • 20 KB American Hammers
    • Drive home

    It was a quiet workout.   See the PAX next week.

    God is good all the time!

    Attila

  • Owning the Gloom

    Certain “regulars” at HBR were sucked into the vortex of their fartsack after watching football last night.  However, for a group of 5 noble warriors, they not only answered the gloom, they owned it.  Here is how it went down:

    • Parking lot tracers
    • COP
      • 25 SSH
      • 15 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 15 crab cakes
      • 15 helicopters
    • Mosey over to the tennis courts, partner up and complete 4 rounds of partner wheel barrows over ½ the tennis court followed by 10 decline merkins
    • Mosey wall for core building
      • Wall sit – 1 minute
      • 25 heels to heaven
      • Elbow planks – 1 minute
      • 25 WWII sit-ups
    • Mosey to the basketball court for 5 suicides (FT line, mid-court, FT line and baseline for each)
    • Mosey back to the wall to repeat core building exercises
      • Wall sit – 1 minute
      • 25 heels to heaven
      • Elbow planks – 1 minute
      • 25 WWII sit-ups
    • Mosey to the playground by the track for 4x 8 pull-ups
    • Mosey to the small HB hill for 10 bernies
    • Mosey to the parking for COT with YHC taking us out

    Solid work today by the PAX.  Mr. Holland and Offshore obliterated the pull-ups.  Garbage Plate channeled his inner-cheetah on the suicides, and Seymour had no issue with the wheelbarrows and decline merkins.  Very little mumblechatter from the PAX today, just stellar work.  Iron sharpening iron.

    Puppy Pile this week after Dogpile.  Check the pre-blasts for more details.  Same for the upcoming CUSAP.

    It was a privilege leading these men today.  God is good all of the time!

    Attila

  • KB Triple Play

    The fart sack and rebellious muscles and tendons were eager to claim victims this morning, but 3 noble warriors refused to be held captive.  Attacking the day with an enthusiasm unbeknownst to the common man, here is how it went down:

      • COP
      • 25 SSH
      • 20 IW
      • Arm circles – 15 small, 5 big; forwards and backwards
      • 10 2x merkins
      • 25 2x LBC
      • 20 2x flutter kicks
    • 3x Triple check
      • Triple check #1
        • Run the bus loop
        • Lawnmower pulls
        • Sit ‘n presses
      • Triple check #2
        • KB bear crawls
        • Halos
        • KB swings
      • Triple check #3
        • Weighted lunges
        • Weighted squats
        • High pulls
    • Mosey back to parking for COT with YHC taking us out

    Solid work by the PAX today.  Great to see Kru consistently.  White Deer was all business today.  Heal up Johnsonville, and hope to see the Tuckahoe clown mobile in the coming weeks.  For those interested, convergence is Saturday, with boot camps at both 6 and 7 am.  Running also at 7 am.  No Gridiron this Saturday due to the convergence.  Let YHC be amongst the first to wish F3 a happy birthday.  There is great fellowship that comes from working out together.

    God is good all the time!

    Attila

  • Pillars of Pain to Build the Core

    After warnings of the apocalypse approaching, the weather proved to be a non-factor for six solid redwoods.  Here is how it went down:

    • 10 BOYO
    • Parking lot tracers
    • COP
      • 25 SSH
      • 20 IW
      • 15 DQ
      • 10 2x merkins
      • 25 2x LBC
      • 20 2x flutter kicks
      • 15 scorpion kicks
      • 15 crab cakes
      • 15 helicopters
    • Mosey over to the jerkin gym for a jerkin ladder (starting at 10)
    • Mosey over to the pillars for a tour de pillars
      • Perform the following series of core exercises, then advance 10 pillars F3 style, before repeating core exercises
        • Peoples chair – 1 minute
        • 25 pole smokers
        • Elbow planks – 1 minute
        • 25 reverse crunches
      • Advance 10 pillars via:
        • Partner wheelbarrow
        • Bear crawl
        • Crab walk
        • Lunges
        • Bunny hop
    • Mosey around the school and back to the football field, where the following series is repeated 4x
      • 20 decline merkins
      • Run width of field and back
    • Mosey back to parking for COT with YHC taking us out

    Solid work by the PAX today.  YHC planned for a wet workout with less field work.  The core work was much needed, with some heavy arm action to back end it.  Adderall exceled in this forum, showing superior form and supreme endurance.  T-claps for Kru for a solid effort.  He consistently earned the PAX’s respect with his never surrender attitude.  Johnsonville might have ignored YHC’s pre-workout disclaimer.  Keep an eye out for him hitting the DL in coming days with a stiff back.  Finally, no White Deer, so there was limited mumblechatter today.  His absence was most certainly noted.

    Solid time at Einstein’s afterward before releasing the PAX to the wild.

    God is good all the time!

    Attila

  • The Cumulative Effect

    A stable of finely tuned specimens gathered in the early morning mist to clang some weight around.  Once White Deer offered a warm welcome to each warrior, here is how it went down:

    • COP
        • 10 BOYO
        • 25 2x LBC
        • 15 scorpion kicks
        • 10 2x merkins
        • 15 arm circles (10 small, 5 big) each way
        • 10 cherry pickers
        • 20 hillbillies
        • 15 SSH
    • Mosey down the back drive toward the practice fields – stop 2x for 15 lawnmower pulls with each arm
    • Cumulative beast – add an additional exercise for each leg
      • High pulls
      • High pulls, sit ‘n presses, KB swings
      • High pulls, sit ‘n presses, KB swings
      • High pulls, sit ‘n presses, KB swings, weighted squats
      • High pulls, sit ‘n presses, KB swings, weighted squats, halos
    • Mosey back down the back drive towards the invisible shovel flag – stop 2x for 15 lawnmower pulls with each arm
    • COT with YHC taking us out

    This is a variation of a workout Mr. Holland introduced at Heartbreak last week.  Its cumulative impact seemed ideal for KBs.  YHC is hoping he feels this one all day!  Today’s cumulative workout finished with 180 high pulls, 144 sit ‘n presses, 108 KB swings, 72 weighted squats, 36 halos and 60 lawnmover pulls with each arm.  If only we had an hour to finish out that beast!

    Great work by the PAX today.  There was limited mumblechatter, but a great workmanlike approach by the PAX.  Great to have the Tuckahoe clown car back in the mix.  We will continue to have some extra KBs for these men.  Welcome back Carlton and P-Trap.  Good work men, and see you again soon.  As always, Johnsonville had a strong showing.  White Deer took no prisoners.

    Announcements included lunch today at Chipotle (between Cox and Gaskins) at 12 noon for those interested.  Convergence on September 22nd at Dogpile.  Boot camp workout at 6 am and run/competition at 7 am.

    God is good all the time!

    Attila

  • Did Not Forget the Burpees

    YHC was excited to get back in the saddle after a long sabbatical in Wyoming.  Six solid redwoods joined me for a beatdown that built to a crescendo..  Here is how it went down:

    • COP
      • Parking lot tracers
      • 25 SSH
      • 15 IW
      • 15 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 10 helicopters

      Mosey to the jerkin gym for 3x 8 reps

    • Mosey to the lower practice field for a beast
      • Merkins
      • Copperhead squats
      • WWII sit-ups
      • Crab cakes
      • Monkey humpers
      • Wide grip merkins
    • Mosey to the pillars for 25 pole smokers, 30 APD, 25 pole smokers
    • Mosey to the softball field for a modified arch loader – named crawl from RF to CF; run to LF; 10 burpees; run back to RF
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Karaoke run
      • Crawl bear
    • 30 APD
    • Mosey back to the parking lot for ring of fire with 10 merkins
    • 10 burpees with Deep Run CC runners
    • COT with YHC taking us out; coffeetaria at Einsteins

    Great work by the PAX today.  The modified arch loader with burpees was a real burner, putting many of the PAX in the red.  Of course that did not stop White Deer from making some new friends with some of the Deep Run cross country team.  As many of you have seen with the summer tour, White Deer will talk to anyone.  He will challenge anyone, even if you are ¼ his age and superior in fitness.  Those last 10 burpees were brutal.

    Great work by Baby Back and Kru today.  Good to have those men back with us.

    Remember that the Labor Day convergence is Monday at Three Lakes Park (7 am).

    God is good all the time!

    Attila

  • Pre-Sabbatical Red Pill

    YHC wanted a grade A beatdown in anticipation of my upcoming vacation sabbatical.  The PAX was on the unfortunate receiving end of YHC personal torture.  Here is how it went down:

    • COP
      • 25 SSH
      • 20 IW
      • 15 DQ
      • 10 2x merkins
      • 25 2x LBC
      • 10 scorpion kicks
      • 15 arm circles – 10 small/5 big, forwards and backwards
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 40 APD OYO
    • Mosey to the pickle ball courts for partner wheelbarrows of 15 yards, followed by 10 decline merkins; rinse and repeat 4x
    • Mosey to the volleyball courts for 5 suicides
    • Mosey to the jerkin gym for 4x 8 jerkins
    • Mosey to the grass practice field for a triple check
      • Run length of field and back
      • WWII sit-ups
      • Copperhead squats
    • Mosey to bleachers for 3x 25 bench kicks
    • Mosey back to the parking lot for COT with YHC taking us out

    Welcome to FNG Baby Back.  Solid work for a virgin post.  Also, t-claps to Lab Rat for sacrificing his beloved Dog Pile PAX for a Saturday post at Gridiron.  Good to be with you brother, and no need to fear, the backblast is up and it is timely.  There is proof that this beatdown happened.

    YHC enjoyed the fellowship of Einstein’s after the beatdown.  Going off the grid for a 9 day trip out West, so will miss the PAX.  I also do not look forward to returning after limited core work while in Wyoming.  Gridiron in 2 weeks will be a rude awakening.

    Remember the Labor convergence.  Pre-blast is posted.  See everyone there.

    Until then, God is good all the time!

    Attila

  • PAX meet White Deer…

    A noble and mighty group of warriors clanged around some heavy metal in optimal conditions this morning.  Here is how it went down:

    • COP
      • 25 SSH
      • 20 invisible jump rope
      • 20 IW
      • 15 cherry pickers
      • 10 2x merkins
      • 15 crab cakes
      • 25 2x LBC
      • 15 Helicopters
      • 10 BOYO
    • Weighted carry towards the practice fields with a brief stop for a one-man triple check
      • 15 donkey kicks
      • Bear crawl across the walkway
      • 15 lawnmower pulls – each arm
    • Weighted carry to back to parking lot for 4 corners – 10, 15, 20, 25 reps at each corner, with weighted carry between stops
      • High pulls
      • Haloes
      • KB swings
      • Sit ‘n presses
      • Weighted squats
    • Mosey to the curb for 30 second AMRAPS
      • Heels to heaven (buoyed by KB)
      • Overhead pulls
      • Skull crushers
    • COT with YHC taking us out

    Welcome to Circus Maximus to our summer tourers.  In particular, congrats to Phonics and Kubota on completely their last leg, much admiration and definitely enjoyed your fellowship.  Speaking of which, summer tour participants meet White Deer.  I do not need to introduce you to him, as he simply wasted no time in talking at you, to you and through you.  Some of the hot air this week came from the orifice on his head as opposed to his backside.  Dare I say, his mumblechatter is legendary, but not representative of the rest of the PAX.  I hope you were entertained.  It is strictly for that purpose.

    Solid work by Johnsonville.  He continues to throw around 35 pounds with a vengeful energy.  T-claps!

    All in all, strong work from the PAX   Here is to soreness on Friday.  Otherwise, the Q failed.  God is good all the time!

    Attila

  • Gripping Tight

    A pair of noble warriors answered the call of the early alarm to throw around the KB, and here is what transpired:

    • COP
      • 25 SSH
      • 20 invisible jump rope
      • 15 Russian soldiers
      • 15 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 15 crab cakes
      • 20 Helicopters
    • Mosey to bus loop for a modified game of catch me if you can
      • Double-weighted carry while partner does 10 burpees before running to partner
      • 50 total burpees
    • KB beast down/back bus loop (weighted carries between stops)
      • Sit ‘n presses
      • High pulls
      • Copperhead squats
      • Swings
      • Halos
      • Lawnmower pulls (each arm)
    • Chum Bucket led some cool down stretches
    • COT with YHC taking us out

    On paper, this sounds easy.  Being under weight for 45 minutes is another thing.  That grip can be tested as the clock continues to click without a break.  Our arms will thank us later.  Great to see Chum Bucket and catch up with my brother.  The man is a beast.

    God is good all the time!

    Attila

  • Solid Start to a Tuesday

    Five strong redwoods ignored the mighty force of the fartsack to embrace any and all challenges that lie ahead on this last day of July 2018, which like many lately appears to be void of sunlight.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 IW
      • 10 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 15 arm circles (10 small/5 big) – each direction
    • Mosey to black top for four corners – 10, 15, 20 & 25 reps at each corner followed by 10 burpees in between exercises
      • WWII sit-ups
      • Squats
      • Merkins
      • 2x flutter kicks
    • Mosey to HB Hill for 10 hill runs
    • Mosey to the jerkin gym for 3x 8 reps
    • Mosey to the bleachers for 25 bench kicks, run ½ track to other bleachers for 25 more bench kicks
    • 5 bernies
    • COT with YHC taking us out

    Welcome to F3 Mannschaft.  Of Austrian decent, the German futbol fan had a strong showing on his virgin posting.  T-claps to Seymour for bringing this FNG into the fold.

    YHC got a text from Loose Goose at 4:45 am lamenting a long night of little sleep with small children, which lead to his absence.  Hopefully he can lead a 2.0 workout in Glen Gary tonight to ensure deep sleep from his little warriors.  See you later this week Loose Goose.

    Bromance continues to regularly post despite shoulder issues.  Good work and happy healing!

    Finally, the transformation of Mr. Holland in the last year is another highlight of the day.  It helps to still be in the hate zone, but that boy is getting after it.  He even challenged the swift-footed Seymour on the hill runs…impressive!

    Good work by the PAX.  It was a pleasure leading this group.  As always, enjoyed the fellowship that comes with a shared beatdown!  God is good all of the time!

    Attila