Author: ATTILA

  • Just Your Average Circus

    Four strong redwoods were actually not at Rosie’s birthday bash today, choosing to throw around some KBs.  Here is how it went down:

    • COP
      • 25 SSH
      • 20 IW
      • 10 cherry pickers
      • 25 helicopters
      • 10 2x merkins
      • 25 2x LBC
      • 10 pickle pounders
      • 10 scorpion kicks
      • 10 BOYOs
    • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 25 seconds and move down to 20, 15, 10 and 5 seconds
      • Weighted squats
      • High pulls
      • Weighted lunges
      • Halos
      • KB swings
    • 15 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 and 10 seconds this time around
      • Alabama honeymoons
      • Sit ‘n presses
      • Skull crushers
    • 15 lawnmower pulls – each arm
    • COT with YHC taking us out

    It was a dry morning for once, with strong work from the entire PAX.  YHC will say it again – great time with the summer tour and some new faces at Circus Maximus.  Enjoyed seeing Lockjaw, and welcome to Bromance.  White Deer was on his best behavior today as well.  It was a rather non-descript gathering, with the focus on KBs.  No new announcements.

    God is good all the time!

    Attila

  • Pickle Ball is for Pansies!

    YHC scurried into the parking lot at Gridiron after sucking down a full jar of red pills.  Four Gridiron regulars were on the wrong end of this beatdown.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 invisible jump rope
      • 20 IW
      • 10 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 15 Helicopters
    • Mosey to the far end of the parking lot for a burpee march – 15 parking spaces/15 burpees, followed by 25 WWII sit-ups and 25 flutter kicks
      • Rinse and repeat 5x for 75 burpees, 125 WWII sit-ups/flutter kicks
    • Mosey to the jerkin gym for 4 sets of 8 jerkins
    • Mosey to the pickle ball courts for suicides – 11 total
    • 40 APD recovery
    • Mosey to the pavilion for 5 sets of 10 abyss merkins/10 Lt. Dan
    • COT with YHC taking us out and then on to Einsteins for some 3rd F

    In annals of F3 backblasts, here is a phrase probably never uttered…those 75 burpees did not seem so bad, can we go back and do more?   The Gridiron PAX had to muscle through the suicides, which were nothing short of brutal.  To make matters worse, two less than manly human beings decided to play pickle ball on the far court during our suicides.  Pickle ball cannot be considered a sport.  It is a leisure activity that involves a plastic ball and tiny racquets.  No one was sweating.  These two should have seen the efforts of the PAX, realized the inferiority of their endeavors and stepped aside out of sheer embarrassment.  I am sure there is a men’s clinic somewhere that can test them for low testosterone.

    All in all, strong work from the PAX   Chum Bucket was a beast on the last leg with abyss merkins and Lt. Dans.  Great work and great to have you back brother!  Good to see Cecil and Night Crawler back as well.  For those looking to support the virgin Q movement, Byproduct leads the Gridiron clan next week as he celebrates getting within 12 months of respect from the PAX!

    God is good all the time!

    Attila

  • Not for the Soft

    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 Russian soldiers
      • 15 cherry pickers
      • 11 2x merkins
      • 15 Scorpion kicks
      • 25 2x LBC
      • 10 Helicopters
    • 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 the lush practice field 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
      • Heels to heaven (buoyed by KB)
    • Weighted carry back to parking lot for COT with YHC taking us out

    Welcome to Circus Maximus Ponch, and welcome back Rosie and EF Hutton!  As always, good to see some new faces join the circus over this summer.  Solid work by both men.  25 lb. KB was like lifting a feather for Ponch.  Rosie shows up with 35 lbs, enough said.  YHC is a big fan of the summer tour!

    YHC was on a conference call at his office at midnight, getting minimal sleep prior to Circus.  Johnsonville was a no-show, sucked in by the fart sack.  A few more of these, and his handle might need to be changed to Charmin, because he is getting soft.  See you soon J-ville!

    All in all, strong work from the PAX.  Hope you feel this one in the morning.   God is good all the time!

    Attila

  • Star Child shares some Louisville tricks with RVA

    Thanks to Captain Insane-O, I can check DRQ off my bucket list! While visiting family in Richmond,VA, I thought it would be fun to visit another AO. And once I shared the idea with CI, he quickly does what he does on Tweeter and viola! I was on the calendar to Q at #TheGridiron!

    The fun part was to share some of our tricks we’ve learned or made up over the past year. The big challenge was showing up to a location that I’ve never been. Luckily, CI got me in contact with Atilla, an RVA HIM that answered a few questions:

    • How many PAX post? 5-10
    • Do you use Coupons? What are coupons? (Ah… It’s on! Stopped by Lowe’s and grabbed some)
    • Any hills? No (hmmm… coupon work it is!)

    I hoped my cousin would be an FNG that morning but had an injury that kept him out. He knows some of the guys already so hopefully he visits soon!

    Since my Q was off the cuff, here’s a quick summary of what I hope they can take away.

    PAX: EF Hutton, Attila, Vinny, Johnsonville, White Deer, and Star Child (DR Q)

    • 100 SSH- Yes, my signature COP trick was how we kicked off
    • Dips while the partner lunges 25 yards and back
    • BOYOS- randomly I yelled out 5BOYOs! They caught on quick! (5 burpees OYO for the RVA Pax)
    • Jack Webb- They haven’t heard of it, and probably thought it was a waste of time until the numbers increased. Then, the PAX loved/hated them. (40s – combination of merkins and air presses)
    • Louisville Honey Pots- I believe I need to credit Diablo for this trick. And RVA liked them as they were a face melter near the end of the hour. Three rounds wiped us all out.
    • Jerkin ladder – 8 on down
    • J Lows and ARods- RVA is used to Pickle pounders but I don’t believe they know their distant cousins.

    More went down by after a 10 hour drive home and cranky 2.0s, this B.B. is intended to say THANKS to the VA PAX that allowed me to Q and make me feel welcome! I had a great time! I also got the chance to do Jerkins, something I’ll take home to my region if we can find the right gear!

    SC

  • Celebrating Freedom

    The fart sack was averted by 3 noble warriors after a spectacular day of celebrating our country’s birthday and the abundance of freedoms we have.  Here is how it went down:

    • COP
      • 25 SSH
      • 20 IW
      • 15 DQ
      • 10 2x merkins
      • 25 2x LBC
      • 10 pickle pounders
      • 15 Scorpion kicks
      • 15 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 (7x)
      • High pulls (6x)
      • Sit ‘n presses (5x)
      • Lunges – both legs (4x)
      • KB swings (3x)
      • Halos (2x)
      • Weighted squats
    • 15 skull crushers
    • COT with YHC taking us out

    Johnsonville had texted YHC late last night to say he would take the Circus Q after a day of celebrating his right to bear arms and burn emasculating children’s books (it is how they roll at Kepley, Broscious & Biggs).  However, unlike our forefathers, he could not free himself from the clutches of the fart sack, even when his chauffeur arrived shortly after 0500.  Thankfully, YHC had planned ahead and was ready get administer a red pill.  Actually, the humidity pretty much took care of that.  Glad to see you are here to stay summer!

    Welcome to Circus Maximus Water Wings!  This noble warrior book-ended his KB workout with 2½ mile runs to his in-law’s domicile.  With five kids under 10 years old, we all offer proper respect to your ability to bring it on a regular basis.  It was fun getting to know you, and I was comforted by the fact that you were more than skilled in changing diapers, especially if one of White Deer’s flatulence turns liquid or solid.

    For those wondering, we have a guest Q from Star Child (F3 Louisville) on Saturday.  Feel free to come see how our neighbors to the west do F3, if interested.

    All in all, strong work from the PAX   God is good all the time!

    Attila

  • Seeking Shade

    A group of 7 RVA regulars and one guest from Statesboro, NC came together in the early morning sun and humidity, and here is what transpired:

    • COP
      • 25 SSH
      • 25 IW
      • 15 DQ
      • 10 2x merkins
      • 20 FM
      • 20 2x flutter kicks
      • 15 scorpion kicks
      • 20 Helicopters
    • Mosey to grassy knoll for 10 minutes of burpees
    • 40 APDs OYO
    • Mosey to the pickle ball courts for a bearimeter – 20 PLTs at each corner provided rest
    • Mosey to the playground for a jerkin ladder (10 on down, 55 total)
    • Mosey to the lower practice field for a Dora
      • 100 Storm squats
      • 200 Hello Dollys
      • 300 LBC
    • Mosey back to the parking lot for COT with YHC taking us out
    • 3rd F at Einsteins for 6 of the 8

    Strong effort from all of the PAX today as we kept a good pace in spite of the hot sun..  A hearty welcome to our guest, Bob the Builder (BTB).  Strong showing from BTB in light of the 8 IPAs consumed the evening before.  A true warrior.  Good to see some familiar faces after YHC had been out of town 3 of the last 4 weekends.  Apparently Night Crawler has also been MIA, but good to see him back in the fold and going strong.  As always, White Deer was initially vocal with an abundance of mumble chatter and flatulence, but as the burpees and jerkins piled up, silence followed.  One thing to note, do not race him on all fours.  As always, White Deer lead the PAX in bear crawls, running laps around the rest of us.

    Prayers up to Earthworm and Johnsonville as they nurse injuries.  See you back soon brothers.

    God is good all the time!

    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

  • Shaking off the Killer B’s

    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

  • 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

  • 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