Author: ATTILA

  • Arms, Legs & Abs

    Four noble warriors greeted the muggy and wet gloom of First Watch in order to attack the hump day.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • FM
      • APD
    • 5 covered stops with 20/40/60 reps of an exercise
      • 100 HRM
      • 200 squats
      • 300 LBC
    • 3 exercise, repeat 4x
      • Wall sit with rotation of 15 air presses, milkers, Muhamed Ali’s and jazzercise
      • 80 total leg lifts
      • 40 total Mike Tysons
    • Mosey back to the parking lot for COT with YHC taking us out

    Great start to the day as the PAX worked on all parts of the body – arms, abs, and legs.  We stayed relatively dry but worked up one helluva sweat. 

    Prayers up for Senor Frog’s father-in-law as he gets cancer treatments. 

    Convergence on Friday at 7 am at Atlee HS.

    God is good all of the time!

    Attila

  • Hawt Potato

    Nine hardy souls and one hawt potato assembled at Heartbreak to welcome July.  Here is how it went down:

    • Attila
      • COP
        • SSH
        • IW
        • DQ
        • Helicopters
        • Arm circles
        • DMH
        • Suzanne Somers
        • Merkins
        • LBC
      • Mosey to HBH for 7s up and down the hill with Mike Tysons and imperial storm squats
      • Mosey to the jerkin gym for 4x of 7 reps
    • Whitesnake
      • Lindsay with dips and bench kicks
      • Indigenous people run around the track to the softball field
      • 3x with run, HRM and WWII sit-ups
    • Offshore
      • Escalator of derkins working down from 9 to 1 as we traversed the AO for benches
      • Mary with American Hammers
    • COT with YHC taking us out

    Convergence at Atlee HS on Friday at 7 am.  Check Slack.  Continued prayers for various PAX brothers.   For YHC, great to be back after a being out of town.  Solid work from the PAX today. 

    God is good all of the time!

    Attila

  • Hell’s Bells

    10 sultans of the KB converged upon the Circus on a glorious Thursday morning.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • LBC
    • KB deck of death – each suit is an exercise and jokers are burpees, each card is 12 reps
      • 156 sit ‘n press
      • 156 curls
      • 156 upright rows
      • 156 overhead pulls
      • 24 burpees
    • Round of Mary
      • One legged crunches, each leg
      • Straight legged crunches
    • COT with YHC taking us out

    Great work by the PAX today.  This workout is an arm burner that has a strong cardio element as we much pace ourselves to complete the deck.  It also starts with a lot of grumbling and mumble-chatter but quickly turns to grunts or silence.  T-claps to the PAX members using 40 and, for Lighthouse and Offshore, 45 lb. KBs.   Fireman Ed has glossed this workout “hell’s bells.” Even though the PAX did not say thank you, YHC will tell them you are welcome!

    Lunch next Tuesday at Joey’s Hot Dogs.  Continued prayers for Roger Roger, Fireman Ed and Fudd’s sister Mary.

    God is good all of the time!

    Attila

  • Holding the Fort Down

    For the non-tour stop regulars, the beat goes on at HBR.  Nine faithful warriors converged in the west end and here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to HB Hill for a Dora on the hill
      • 100 HRM
      • 200 WWII sit-ups
      • 300 APD
    • Mosey to the jerkin gym and partner up for 4 rounds
      • 8 jerkins
      • 15 PLTs
    • Mosey to the field for a 3x check
      • Run
      • Step-ups
      • CDD
    • Bear crawl across the field and crab walk up the incline to the parking lot
    • Round of Mary
      • One legged crunches, each leg
      • Straight legged crunches
    • COT with YHC taking us out

    Good work from the PAX today.  Good to see some familiar and long time/no see faces.  As usual, YHC included some deceptive cardio.  Great to have Nacho Libre with us at the early hour.  Mega T-claps for him and the PAX for keeping it clean.

    Congrats to those PAX members with recent graduations!   Lunch next Tuesday at Joey’s for those interested.

    God is good all of the time!

    Attila

  • Me v. Me

    A Three Dog Night Me v. Me workout in the rainy gloom of First Watch.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • APD
    • 5 covered stops with 20/40/60 reps of an exercise
      • 100 HRM
      • 200 squats
      • 300 LBC
    • 3 exercise, repeat 5x
      • Wall sit with rotation of 15 air presses, milkers, Lalanes, Muhamed Ali’s and jazzercise100 total leg lifts50 total Mike Tysons
      Jack Webb with Chuck Norris merkins and air presses
    • Go to car and go home

    Rain and summer tour claimed the First Watch PAX.  YHC signed up for the Q in hopes that it would encourage a brother to leave the fart sack.  No so much.  No mumble-chatter today.

    God is good all of the time!

    Attila

  • Do the Dew

    A six-pack of noble warriors assembled at HBR for an impromptu Q from YHC.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somer
      • Merkins
      • LBC
    • Mosey to the football field for a beast
      • HRM
      • WWII sit-ups
      • Copperhead squats
      • Crab cakes, 2x
      • Side crunches, each side
      • Burpees
    • Mosey to the jerkin gym for 4x 8 reps
    • Mosey to HB Hill for 5 hill runs with 15 reps at the top
      • One-legged crunches, each side
      • Straight-legged crunches
      • FM
      • FK
    • Mosey back to the flag for COT

    Great work from the PAX today.  Congrats to Pinto on his son’s marriage and his liver surviving.  Congrats and prayers up to Pinto and Fudd as they see kids graduate HS this week.  No Hornydo today.  Hope the back gets better.  Do not let the cougars mess it up further.

    The beast was a bit of a mess with a wet and dewy field.  YHC made sure every inch of the PAX was covered in dew and grass and dirt. 

    See Slack for the Summer Tour.  Lunch in 2 weeks.

    God is good all of the time!

    Attila

  • Final Stop in the Respect Tour

     14 KB warriors and a late arriving, donut bearing 3rd F’er (t-claps to Pinto) joined up for the final leg of the respect tour.  YHC’s home AO was the sight of today’s beat-down, and here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • Underweight for the full time, work our way around the school, stopping to do exercises at increments of 5, 10, 15, & 20 reps, for the following totals:
      • 50 lawnmower pulls, each arm
      • 50 upright rows
      • 50 curls
      • 50 tricep presses
      • 50 sit ‘n presses
      • 50 weighted FK
      • 50 overhead pulls
      • 50 presses
      • 50 sumo squats
      • 50 lunges, right leg
      • 30 lunges, left leg
      • 15 KB swings
    • COT with YHC taking us out

    Thanks for all of the birthday wishes and guest attenders this week.  Great to see Johnsonville today at CM.  Since Spain, he has gone posh on his with his “designer” workout shorts.  White Deer eventually shut up as the reps increased.  Being under weight for 40 minutes is no joke.

    YHC also wants to thank Offshore and Mr. Rogers for faithfully making coffee and turning CM into a destination AO for so many of the PAX.

    Convergence on Memorial Day.  See Slack.

    God is good all of the time!

    Attila

  • R-E-S-P-E-C-T

    The silent years are over.  As YHC ushered in the respectful era, here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • Mosey to the church parking lot for 4 corners:
      • 50 HRM
      • 50 PLTs
      • 50 2x crab cakes
      • 50 side crunches, each side
      • 50 squats
    • Mosey back across River Road for a 3x check
      • Run
      • WWI crunches
      • Monkey humpers
    • Mosey back to the parking lot for a ring of fire with 10 merkins
    • COT with YHC taking us out

    Many thanks for the birthday wishes, especially with Blue Moon and Fudd making an appearance at FW.  Grateful for the PAX showing up today.  YHC now has an excuse for being slow. Good to see Last Call despite his frustration with the early morning Heisman.  Only appropriate as one member of the PAX turns 50 and another prepares to be married.

    Prayers up for Roger Roger and Fireman Ed.  More prayers for Senor Frog as he ties the knot this weekend.  Memorial Day convergence at Tredegar at 7 am.  Check Slack.

    God is good all of the time!

    Attila

  • A Farewell to the Silent Years

    4 brave redwoods weathered the early morning to get the day started right at HBR.  After assembling at the near end of the parking lot, there was a quick mosey to the bus lane.  Here is how it went down from there:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • 50s down the bus lane the field, 5 sets of 10 of each
      • 50 merkins
      • 50 WWII sit-ups
      • 50 squat thrusters
      • 50 2x crab cakes
      • 50 one-legged crunches, each side
      • 50 Chuck Norris
    • 4x check
      • Run
      • H2H
      • Wall sit
      • Straight-legged crunches
    • COT with YHC taking us out

    One last Q in the silent years for YHC. 

    YHC easily guessed the PAX today;  4 faithful posters.  YHC was unable to turn the rain off at Handshake’s request. Prayers up for Roger Roger and Fireman Ed.  More prayers for Senor Frog as he ties the knot this weekend.  Lunch tomorrow at Fish & Pig.

    God is good all of the time!

    Attila

  • 2nd Leg of March to RESPECT

    A six pack of mighty warriors assembled for the 2nd leg of the march to R-E-S-P-E-C-T.  Here is how it went down in the The Deep:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • 11s on the endless hill with Mike Tysons and WWI sit-ups
    • Mosey to the picnic tables behind the school for a respectful Lindsay – dips and step-ups (40/10, 30/20, 20/30, 10/40)
    • Bernie up the hill to the playground
    • Mosey to the playground for a 3x check
      • Run
      • Swing pumps
      • FM
    • Mosey back to the flag for some Mary with one-legged crunches and WWI crunches
    • COT with YHC taking us out

    Great to see all of the PAX this morning.  Prayers up for Roger Roger and Fireman Ed.  More prayers for Senor Frog as he ties the knot this weekend.  Lunch tomorrow at Fish & Pig.

    God is good all of the time!

    Attila