Author: ATTILA

  • Santa’s Reindeers In Training

    The gloom called, and 4 magnificent warriors answered.  Here is how the pre-Christmas training session went down.

    • COP
      • 25 SSH
      • 25 IW
      • 10 2-count merkins
      • 25 2-count LBC
    • Mosey to the track for Reindeer training
      • Reindeers must carry heavy loads, so team up and one man carries another around the track while 3rd member does 8 burpees (there were 8 reindeer) before catching up; repeat for 2 loops around track
      • Reindeers must have strong front and hind legs
        • Front legs – jerkin ladder starting at 8 and counting down
        • Hind legs – run up HBH, do 8 deep squats, run back down and repeat 8x
    • Mosey to the football field for some reindeer cardio
      • Reindeer (bear) crawl across then high skip back (because there is a reindeer called Prancer)
      • Crawl (bear) reindeer across then high skip back (because there is a reindeer called Prancer)
      • Lunge across (preparing for trudging through the deep snow) then high skip back (because there is a reindeer called Prancer)
      • Karaoke across and back (there is a reindeer called Dancer)
      • Reindeer (bear) crawl across then high skip back (because there is a reindeer called Prancer)
    • Reindeer Mary
      • 25 flutter kicks
      • 25 heels to heaven (as we will be flying so high in the sky)
    • Bernie up the slope to the invisible shovel flag in the parking lot (because at its simplest, Santa is a socialist where everyone gets what they want without earning it)
    • COT with YHC taking us out

    One last Christmas-themed workout for YHC.  These themed workouts has been about the only holiday-related activities that I have participated in to-date.  Also, Mr. Holland has set an extremely high bar for themed workouts at Heartbreak.  It was good to have our resident educator on break with us this morning after staying up late on Monday.  Good effort from Mr. Holland!  Prayers for Seymour as the partner carries might have done so harm to his knee.  It took some of the fun out of this workout.  In addition, it was great to have Forcep with us.  Strong effort from our guest from Raleigh.

    An early Happy End to Hate for Honeydo.  We missed you today.  I even planned jerkins for you.

    God is good all the time!

    Attila

  • More Christmas Cheer

    The gloom called (namely an unexpected cold wind), and magnificent warriors answered.  Here is how it went down.

    • Pregame – the PAX continued its study of 2 Peter 1 by looking at a series of verses on godliness
      • Why godliness is important – 1 Timothy 6:6-14
      • What is the path to godliness – Titus 2:11-14,  Psalm 1:1-4
      • Words of Encouragement – 1 Timothy 4:7-8
    • COP
      • 12 SSH
      • 12 IW
      • Arm circles – 12 forward, 12 backward
    • Mosey to the football field for a countdown to the 12 days of Christmas – start with 12 rep exercise and run goal-line to goal-line and back between each interval (2,400 yards or 1.36 miles total)
      • 12 merkins – 144 total
      • 11 WWII sit-ups – 121 total
      • 10 flutter kicks – 100 total
      • 9 Freddie Mercuries – 81 total
      • 8 monkey humpers – 64 total
      • 7 heels to heaven – 49 total
      • 6 one legged APD (each leg) – 36 total
      • 5 burpees – 25 total
      • 4 lunges (2 count) – 16 total
      • 3 crab cakes (2 count) – 9 total
      • 2 diamond merkins – 4 total
      • 1 deep squat (hold for 12 seconds)
    • Mosey to the playground for a jerkin ladder (7,6,5,4,3,2,1)
    • Mosey to the short, graded field area near the parking lot for an abbreviated arch loader
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Slither like a snake – army crawl
    • Mosey to the pavement with Chum Bucket leading us through some stretches
    • COT – YHC took us out

    I have exhausted the 12 days theme.  It still provided for some great workouts, so I am now feeling some Christmas cheer.  I will take it over shopping any day of the week.  It was an honor to be with the great group of men this morning.  God is good all of the time!

    Attila

  • Attila (aka the Grinch) Stole the Q

    The gloom called (namely an unexpected cold wind), and 4 magnificent warriors answered.  Here is how it went down.

    • COP (Johnsonville)
      • 10 burpees
      • 30 SSH
      • 10 count descending merkin ladder with wide-grip, regular and diamond merkin rotation
      • Arm circles – 25 forward, 10 backward
    • Mosey to the bus loop for a countdown to the 12 days of Christmas – KB style (YHC)
      • 12 lawnmower pulls (each arm) – 144 per arm total
      • 11 pullovers – 121 total
      • 10 weighted squats – 100 total
      • 9 KB swings – 81 total
      • 8 weighted lunges – 64 total
      • 7 halos – 49 total
      • 6 sit-n-presses – 36 total
      • 5 snatches – 25 total
      • 4 high pulls – 16 total
      • 3 American hammers – 9 total
      • 2 merkin rows – 4 total
      • 1 lap around the loop
    • COT – YHC took us out

    It was great to have Honeydo back today, and the PAX was strong.  Everyone but YHC was throwing around 35 pounds of Christmas cheer, so the high reps was intense.  Big t-claps for these strong men.  Johnsonville incited much mumblechatter with his arm-heavy slaughter starter that was a true COP.  However, by the end, he was an angel in disguise after I pocketed the hot potato and substituted it for a red pill.  I thought I was simply extending the week of Christmas themed workouts.  We will see if the PAX leaves some coal in my stocking.

    God is good all of the time!

    Attila

  • A Tribute to Willard Scott

    Despite a little snow, four faithful Gridiron warriors avoided the fart sack and attacked the morning with a passion unbeknownst to the common man.  Here is how it went down:

    • Parking lot tracers with forward/backwards runs and karaokes
    • COP
      • 50 SSH
      • 25 Russian soldiers
      • 25 DQ
      • 20 merkins
    • Mosey to the playground for a jerkin ladder – 7,6,5,4,3,2,1
    • Partner up for PLTs – 4x 25 reps
    • Mosey to pavilions
      • 25 dips
      • 25 step-ups (left leg)
      • 25 dips
      • 25 step-ups (right leg)
      • 25 dips
      • 4x 25 WWII sit-ups, 25 APD, 25 flutter kicks (2 count)
      • 25 dips
    • Run the perimeter of the Gridiron AO (apx ¾ mile)
    • Triple check – run bus loop, wall sit, deep squats
    • Mosey to the COT with YHC taking us out
    • 3rd F – breakfast at Einsteins

    Today was a day that would make Willard Scott proud.  For those still receiving hate, google him.  The combination of snow and 100 reps of PLTs, dips, WWII sit-ups, APD and flutter kicks was a fitting tribute to the toupee wearing weatherman.  Add in some extra running and the PAX made the most of this glorious morning.  Sorry Honeydo, I could bring us to do 100 jerkins.  We wanted to be able to lift our arms this week.  Chum Bucket could probably pull it off, but we heeded the pre-workout disclaimer and checked it before we wrecked it.

    As always, Johnsonville outpaced all of the runners, but it was great to see Byproduct put together his own hat trick.  Three straight weeks of beatdowns at the Gridiron.  Watch out Cal Ripken, here comes Byproduct.

    Pre-game devotions will resume at Gridiron next week.  YHC will lead us in a look at godliness.  Better weather should yield a bigger PAX for that.

    Today’s weather made it a fun one.  God is good all the time!

    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