F3RVA

Author: ATTILA

  • Trifecta

    The gloom called, and 3 consistent, faithful warriors answered.  Here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • 25 DQ
      • 20 merkins
      • 25 LBC
      • 10 pickle pounders
      • Arm circles – 25 forwards and backwards
    • Triple check – farmers carry, weighted squats, single arm swings
    • Death Bearimeter – one man death crawls with 25 lb weight, one man lunges, one man runs loop (switch when runner rejoins other 2 until around the bus loop)
    • Series of planks
    • Triple check – around the world walk, tricep curls, sit ‘n presses
    • COT – YHC took us out

    The PAX was solid today.  Another success hot potato Q as we did things in 3’s in honor of the PAX of 3.   Prayers to Earthworm as he recovers from a recent illness.  God is good all of the time!

    Attila

  • The Big 3

    The gloom called, and 3 consistent, faithful warriors answered.  Here is how it went down.

    • COP
      • 25 SSH
      • 25 IW
      • 20 merkins
      • 25 LBC
      • 15 pickle pounders
      • 25 flutter kicks
      • Arm circles – 10 big/5 small, forwards and backwards
    • Catch me if you can – 10 burpees with double farmers carry x4
    • KB escalator
      • 15 Pullovers
      • 15 Skull crushers, 20 pullovers
      • 15 Lawnmover pulls (each arm), 20 Skull crushers, 25 pullovers
      • 15 single arm swings (each arm), 20 Lawnmover pulls (each arm), 25 Skull crushers, 30 pullovers
      • 15 squats, 20 single arm swings (each arm), 25 Lawnmover pulls (each arm), 30 Skull crushers
      • 15 standing rows, 20 squats, 25 single arm swings (each arm), 30 Lawnmover pulls (each arm)
    • 11s – sit ‘n presses/American hammers COT with YHC taking us out
    • COT – Johnsonville took us out

    The core Circus Maximus PAX was solid today.  Johnsonville and White Deer endured high reps with heavier weights than YHC.  Impressive showing men!   What does not kill us makes us stronger!  Prayers to Earthworm as he recovers from a recent illness.  God is good all of the time!

    Attila

  • The Greatest of Birthday Gifts…Burpees!

    Despite deceptively cold weather, four faithful Gridiron warriors participated in all 3 F’s this glorious Saturday morning.  Here is how it went down:

    • Pregame – the PAX continued its study of 2 Peter 1 by looking at a series of verses on self-control:
      • Why self-control is important – Galatians 5:16-24
      • Where we find self-control – 1 Corinthians 10:13, 2 Timothy 1:7, Zechariah 4:6, Philippians 4:13
      • Why we need self-control – Titus 1:8, Proverbs 25:28
      • Words of Encouragement – 1 Timothy 6:12
    • COP
      • 30 SSH
      • 25 IW
      • 20 DQ
      • 20 merkins
      • 20 LBC
      • 15 pickle pounders
      • 15 crab cakes
      • 15 monkey humpers
      • Arm circles – 10 big/5 small, forwards and backwards
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 30 APD
    • Mosey to the playground for a jerkin ladder – 7,6,5,4,3,2,1
    • Mosey to football field for a arc loader
      • Bear crawl
      • Crab walk
      • High knee skip
      • Lunges
      • Bunny hops
      • Crawl bears
      • Karaokes
    • Triple check – 200 yard run, WWII sit-ups, deep squats
    • Mosey to pavilion for 25 dips, 25 step-ups (left leg), 25 dips, 25 step-ups (right leg)
    • COT with YHC taking us out
    • 3rd F – breakfast at Einsteins

    Announcements:

    • Punisher will be 6:30 PM on Monday night. Come to Holden Elementary for a workout after the sun goes down.
    • Circus Maximus will be starting at 7:00 am on Thanksgiving morning. Kettle bells before your favorite turkey trot.  Take note and make it a reality.

    Today we celebrated the birthday of Earthworm, a “respected” member of the PAX.  What does one give a man who already has so much (great wife, good job where he is his own boss, 2 sons and a soon-to-be daughter-in-law, ability to write a BB in Latin, etc.)?  The answer – burpees and more burpees.  It is the gift that keeps on giving.  For some reason, I have not yet gotten my thank you note.  I am waiting.  I know it is coming.  You’re welcome EW; I know it was your favorite gift!

    We had a few folks out today with injuries and travel.  It was quiet without White Deer.  I do not know which excuse Nightcrawler qualified for.  I am assuming that Friday night wine consumption played a role.

    “A man without self control is like a city broken into and left without walls.”  (Proverbs 25:28)

    God is good all the time.  Remember to give thanks this week.  We have much to be grateful for.

    Attila

  • That is Frostbite, not a Tramp Stamp

    Eight faithful Heartbreak warriors welcomed colder temperatures with a spirited workout.  Here is how it went down:

    • COP
      • 30 SSH
      • 25 IW
      • 20 DQ
      • 20 merkins
      • 20 FM
      • 15 crab cakes
      • 8x 8 count body builders
    • Mosey to the track for 10 minutes of intervals – alternate 30 seconds on/30 second mosey
    • Mosey to the jerkin gym
      • 25 PLT
      • Jerkin ladder – 7,6,5,4,3,2,1
    • Mosey to Heartbreak Hill for a modified Lindsay – merkins and LBCs with 2x run up/down hill after each 40 count interval
    • 25 PLT
    • Mosey to parking lot for some Mary
      • 15 pickle pounders
      • Ring of fire with 10 merkins
      • 25 WWII sit-ups
      • 20 flutter kicks
    • COT with YHC taking us out

    YHC learning that this AO has two places that are cannot misses for any of my Q’s – Heartbreak Hill and the jerkin gym.  Honeydo loves the jerkin gym and is nudging us their if possible, but YHC questions if anyone is begging for the AO’s namesake.  Either way, good to get some running in post Richmond race weekend, even though this group was not part of those festivities.  We were there in spirit.

    YHC was however reminded that the frost on the ground is cold, especially when you plan a lot of the workout on your six.  It will leave a mark.  Thanks to the PAX for letting me lead them today.  It was a fun group.

    As always, God is good all the time!

    Attila

  • Effort Not Dampened…PAX, Well That Is Another Story

    Five faithful Heartbreak warriors trudged through post-rain slog and mud.  We learned that a little wetness never hurt anyone.  Here is how it went down:

    • COP
      • 25 SSH
      • 25 IW
      • 25 DQ
      • 25 helicopters
    • Mosey to the saturated practice fields for a beast with burpees, LBCs, Carolina drydocks, flutter kicks, merkins and box cutters
    • Mosey to the playground for a series of jerkins – 6,5,4,3,2,1
    • Mosey to the football field benches for 4 quarters – 25 dips, 25 WWII sit-ups, 25 dips, 25 WWII sit-ups
    • Mosey to the Heartbreak hill for 10 uphill sprints
    • COT with YHC taking us out

    YHC knew that it had rained on Monday night, but those fields have no drainage.  Lots of unfamiliar noises as we ran and exercised on the saturated AO.  Thankfully, I did not channel my inner-Viral and call for a tunnel of (sewage) love.  As we learned, a little dampness never hurt anyone.  As for the workout itself, good to see Angus back.  Do not be a stranger brother!  In addition, our departed comrade Toga would be proud.  Toga was the godfather of hill sprints/runs.  Garbage Plate and Seymour annihilated them today.  Strong finish!

    As always, God is good all the time!

    Attila

  • Delicate Hands & a Love Triangle

    The PAX started the morning with some 3rd F.  It was a great start to the morning as we continued our pre-game through 2 Peter 1:3-11 and our discussion of personal spiritual growth/development.  After sharpening our hearts and souls, we embarked upon sculpting the temples in which they reside.  Here is how it went down:

    • COP
      • 30 SSH
      • 25 IW
      • 25 DQ
      • 20 merkins
      • 20 crab cakes
      • 20 hello dollys
      • Arm circles – 10 big/5 small forward & backward
    • Burpee march – 15 burpees down the parking lot followed by 25 flutter kicks, 25 WWII sit-up and 25 APD; repeat 5x for 75 total burpees
    • Mosey to the jerkin gym for a ladder of jerkins – 7,6,5,4,3,2,1
    • Mosey to the softball field for a love triangle
      • Series of escalating exercises with bear crawls from RF to CF, lunges from CF to LF and backwards run from LF to RF
      • Exercises at each stop
        • 20 LBC
        • 25 LBC, 20 squats
        • 30 LBC, 25 squats, 20 FM
        • 30 squats, 25 FM, 20 Carolina DD
        • 30 FM, 25 Carolina DD
        • 30 Carolina DD
    • Mosey to the pillars
      • 25 pole smokers
      • Line of fire with 10 merkins each
      • 25 pole smokers
    • Mosey to the parking lot for stretching
    • COT with YHC taking us out

    White Deer was sans gloves this morning, bemoaning the fact that he feared his soft hands would not make it through the workout unprotected.  Thankfully YHC did not plan a field trip to the gravel parking lots next door at Striker Park and the series of burpees and moseys further silenced any mumble chatter with regards to his delicacy.  Way to man up White Deer!

    Welcome to Rounders and welcome back Byproduct.  Rounders was especially strong in his effort.  He attacked the burpees with an undeniable strength.  Good to have some of the DaVille PAX join us in the far West End.  You are always welcome.

    Strong showing again from Nightcrawler, and for the record, his LIFO streak ended as he was early for pre-game.  Join us next week as Nightcrawler leads the pregame.  Cannot believe I just wrote that, but so looking forward to it.

    Also, remember the Chum Bucket is doing a PM Punisher on Mondays.  If the fartsack sucks you in that morning, make up for it at Holden Elementary on Monday evening (6:45).

    Great start to the weekend men.  As always, God is good all the time!  Enjoy the weekend.

    Attila

  • Global Peace, Global Warming

    No Q, no problem.  We can make this go on the fly.  Here is how a pair of faithful CM PAX tackled the morning with an enthusiasm unbeknownst to the rest of mankind:

    • COP
      • 30 SSH
      • 25 IM
      • 10 burpees
      • 20 flutter kicks
      • 20 LBC
      • 20 merkins
      • 20 Helicopters
    • Farmers carry to the pillars for a beast – farmers carries with sit ‘n presses, high pulls, shoulder presses, weighted squats, lawnmower pulls (each arm) and another set of sit ‘n presses
    • 10 burpees
    • Wall sit
    • Grab some curb
      • 30 pullovers
      • 25 heels to heaven
      • 20 skull crushers
    • 20 single arm alternating swings
    • Boat/canoe with White Deer
    • COT with YHC taking us out

    White Deer answered the call of the gloom this morning after YHC threw a healthy grenade over the bow last week when I suggested that he needed to “get his soft, candy @$$ out of the fart sack” after missing a few workouts.  He responded today with strength and fellowship on a cold morning.  While there was no witness, the mumble chatter was non-existent.  There was peace at the AO between 2 notorious smack talkers.  There was some hot air on this cold morning…good thing no one had a match to light.

    God is good all the time!  See everyone soon.

    Attila

  • Absence Makes the Legs Grow Weary

    Another Saturday where White Deer and Earthworm were MIA, so there was an audible to get a little more cardio work in.  YHC embarked upon the final leg of his triple crown of Q’ing at ole faithful, Gridiron.  YHC was joined by a 6 other local members of the PAX plus one visitor from the great state of NC.  Here is how it went down:

    • COP
      • 30 SSH
      • 20 IW
      • 20 DQ
      • 10 merkins
      • 20 Freddie Mercuries
      • 10 windshield wipers
      • 8 8-count body builders
    • Mosey to the jerkin gym for a series of jerkins – 7,6,5,4,3,2,1
    • Mosey to the track & field
      • 30 yard bear crawls with 25x of the following exercises in between the intervals
        • PLTs
        • LBCs
        • Carolina Dry Docks
        • Monkey Humpers
        • Crab cakes
        • Flutter kicks
      • Mosey to the track for 10 minutes of intervals – 30 second run/30 second mosey
      • 10 burpees
    • Mosey to the football field for a Dora
      • 100 dips
      • 200 WWII sit-ups
      • 300 squats
    • COT with YHC taking us out

    Welcome Duct Tape!  It was great to have you with us.  You fit right in with this PAX and are always welcome back.  It was also good to see some long lost faces, Byproduct, Ragweed and Yale.  Please do not be strangers.

    Chum Bucket and Johnsonville crushed that last Dora.  Great job men!  Strong finish.  Marv carried the flag in the middle with the intervals.  Great to have you with us today Marv.

    Prayers for Earthworm and his M as they care for their adult 2.0.  He had knee surgery in Texas yesterday, and the long recovery process commences.  Take care brother; we are praying for you.

    Great end to the week and start to the weekend.  God is good all the time!

    Attila

     

  • High Reps, Low Chatter, Brute Strength

    YHC embarked upon leg 2 of 3 of his triple crown of Q’ing.  Today, the Circus Maximus Q.  YHC was joined by a trio of faithful members of the PAX.  Here is how it went down:

    • COP
      • 30 SSH
      • 20 Russian Soldiers
      • 20 DQ
      • 20 merkins
      • 20 Freddie Mercuries
      • 20 Crab Cakes
      • 10 burpees
      • Arm circles – 10 small/5 large; both forwards and backwards
    • Farmers carry to the bus loop for a weighted variation of the four corners (series of exercises at each stop with farmers carry to each point; 2 total trips around the loop)
      • 15 Lawnmower pulls (each arm)
      • 20 Lawnmower pulls (each arm); 15 single arm swings (each arm)
      • 25 Lawnmower pulls (each arm); 20 single arm swings (each arm); 15 pull-overs
      • 30 Lawnmower pulls (each arm); 25 single arm swings (each arm); 20 pull-overs; 15 sit ‘n presses
      • 30 single arm swings (each arm); 25 pull-overs; 20 sit ‘n presses; 15 weighted squats
      • 30 pull-overs; 25 sit ‘n presses; 20 weighted squats
      • 30 sit ‘n presses; 25 weighted squats
      • 30 weighted squats
    • Farmers carry to the parking lot; COT with YHC taking us out

    T-claps for Johnsonville and Chum Bucket for working through the high reps with 35 lb KB.  Strong showing, no whining.  YHC was impressed. As usual, White Deer was fast and strong, making up for the fact that he cannot do a crab cake.  Everyone waited on YHC, but that is par for the course.  These men just make me stronger, and I remind them that my slow, form-focused approach pays off in other places (yeah, that is what she said).  Nonetheless, it was a strong performance for the PAX.

    Prayers for Earthworm as he is in route to Texas to help with the post-knee surgery care for his adult 2.0.

    In addition, for those interested, the memorial service for EF Hutton’s father-in-law is Saturday at 1 pm at West End Presbyterian Church.  There will be a reception that follows.

    God is good all the time!

    Attila

  • Make that a Triple

    There was a light fog covering Heartbreak Ridge that created an AO befitting a group of mighty gladiators.  Every PAX should have the privilege to get beat down in such glorious conditions.  Here is how it went down:

    • Karaoke parking lot tracers (yeah, we did a whole row, and yeah it is long)
    • Mosey to the front of the school for COP
      • 25 SSH
      • 25 IW
      • Arm circles – 10 small/5 large; both forwards and backwards
      • 20 flutter kicks
      • 10 merkins
    • Mosey to Honey Suckle Hill
      • 10 burpees
      • Triple check –  bear crawl the 30 yard terrain, WWII sit-ups, copperhead squats
    • Mosey to the football field
      • 10 burpees
      • Triple check – 100 yard run, Carolina dry-docks, LBCs
    • Mosey to Heartbreak Hill
      • 10 burpees
      • Triple check – backwards run up the incline, crab cakes, heels to heaven
    • Mosey to the parking lot for ring of fire
    • COT with YHC taking us out

    With YHC taking three Q’s on the West End this week, it only seemed appropriate to start it off with a series of 3 triple checks.  With a PAX of 6, plan was confirmed.

    If you have ever exercised in the fog, it is the stuff of gladiators.  As Seymour noted, nothing cooler than running to the other PAX members who are slightly hidden in the low hanging fog.  If that does not give you a little juice, you are not living.

    Enjoy your Tuesday, and remember to take note of Viral’s backblast on Saturday’s Hammers and Ales.  Come support a good cause.

    God is good all the time!

    Attila