Author: ATTILA

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
Winter is Over, Can I Get an Amen!
Six mighty and mentally sound warriors opted to skip the CSAUP and embrace the Gridiron pain, and here is how it went down.
- COP
  - 25 SSH
  - 25 IW
  - 15 DQ
  - 10 2x merkins
  - 20 FM
  - 20 2x Flutter Kicks
  - 10 8-count BB
  - 25 helicopters
- Mosey to the picnic tables for series of dips and step-ups
  - 20 dips
  - 20 right leg step-ups
  - 20 dips
  - 20 left leg step-ups
  - 20 dips
- 10 burpees
- Mosey to the bleachers
  - 20 bench kicks
  - 20 decline merkins
  - 20 bench kicks
  - 20 decline merkins
  - 20 bench kicks
- 10 burpees
- Mosey to the softball fields for a modified arch loader where do an exercise from RF to CF, run to LF, perform 20 WWII sit-ups, then run to RF line
  - Bear crawls
  - Crab walks
  - Bunny hops
  - High skips
  - Crawl bears
  - Karaoke
  - Lung Walk
  - Bear crawl
- 10 burpees
- Mosey to the front of the school for triple check with LBC, APD and run
- COT with YHC taking us out
The weather was perfect this morning. After weeks of suffering in the cold, conditions were ideal. Solid day of work by the PAX. Good to have Cecil and Earthworm back in the fold. Solid work from Chum Bucket and ByProduct on ground and pound workout. White Deer plowed through the bear crawls as if it were a more natural way for him to travel.

God speed to all those recovering from the CUSAP this weekend.

God is good all the time!

Attila
April 14, 2018
Threesome
Johnsonville accepted the hot potato Q and YHC serves as his scribe. We were joined by the bag of hot air known as White Deer, and here is what transpired:
- COP
  - 50 SSH
  - 15 IW
  - 15 DQ
  - 15 Hillbillies
  - 10 2x merkins
- Mosey to bus loop for a series of Triple Plays, aka triple checks
  - #1 – KB presses, weighted lunges, wall sit
  - #2 – skull crushers, rotating wall planks, curb crawl with 5 merkins
  - #3 – lawnmower pulls (left and right), KB swings
  - #4 – sit-n-presses, American hammers, run
- Mosey to the parking lot for 15 box cutters and 15 APDs
- COT with YHC taking us out
A faithful PAX enjoyed the fellowship. Lots of soreness beforehand. KBs will only exacerbate that issue. Good luck to those doing the CSUAP. You are a special breed.

God is good all the time!

Attila
April 12, 2018
No Theme
Five strong redwoods fought off the fartsack and journeyed to the Heartbreak Ridge for a journey into unknown hate given the expansive options, and here is how it went down.
- COP
  - 25 SSH
  - 25 IW
  - 15 DQ
  - 10 2x merkins
  - 25 FM
  - 15 Pickle Pounders
  - 15 American hammers
  - 25 helicopters
- Mosey to the tennis courts for a bearimeter
  - 30 LBC at each corner
  - Rinse and repeat with elbow planks at each corner
- Mosey to adjoining hard surface for modified 4 corners (10, 15, 20, 25 reps at each corner)
  - Crab cakes
  - Deep squats
  - Merkins
  - Monkey Humpers
  - WWII sit-ups
  - Carolina Dry Docks
  - Flutter Kicks
- Mosey to the Jerkin Gym for 4x 8 reps
- Mosey to the hill to the parking lot – 5x Bernies
- Ring of fire with 10 merkins
- COT with YHC taking us out
Solid day of work by the PAX. Good to see Vinny and Handshake becoming regulars. Welcome back Gomer Pyle! He had a morning flight to boot.

God speed to all those doing the CUSAP this weekend.

God is good all the time!

Attila
April 10, 2018
Spring Broken
It is April, but it was cold. Numbers were light due to spring break, sickness/injuries and a fearsome Southside fartsack. A pair of noble warriors still answered the call, and here is what transpired:
- COP
  - 25 SSH
  - 25 IW
  - 15 DQ
  - 25 FM
  - 10 2x merkins
  - 25 LBC
  - 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)
- Mosey to the parking lot for COT with YHC taking us out
This was a workout that the PAX just had to gut through. Everyone was tired, and we were under weight for the entire workout. The mid-week malaise as well as the burpees led to a quiet workout. Solid work though. Motion to Mother Nature to put an end to this cold weather crap…do I have a second?

God is good all the time!

Attila
April 5, 2018