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Author: ATTILA

Traditional Deep Q
A six-pack of faithful warriors assembled in the gloom for a traditional Deep beat-down. Here is how it went down:
- COP
  - SSH
  - Ukrainian soldiers
  - IW
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
  - APD
- 11s on the hill by the school with Mike Tysons and WWII sit-ups
- Mosey to the back to the school for a Lindsay with dips and step-ups – 100 of each
- 2x 20 PLTs
- 5 Bernies up the small hill
- Mosey to the pull-up bars for a de-escalator of pull-ups – 6, 5, 4, 3, 3
- 5 Bernies up the small hill
- Mosey back to the flag for COT with YHC taking us out
Good work from the PAX today. We were able to get a lot in, and the ground was not soggy. Weather should get colder the rest of the week. Be ready.

The Bridge is the Saturday. Reach out to EF Hutton. Convergence at Mary on Thanksgiving at 7 am.

God is good all of the time!

Attila
November 10, 2025
No Members Present
The new Wellsley AO is still under naming consideration. No one from Wellsley appeared today. Here is how it went down for the non-members:
- Attila
  - COP
    SSH
    Ukrainian soldiers
    IW
    Helicopters
    Arm circles
    DMH
    Merkins
    LBC
    APD
  - Mosey through the tunnel to the field for a 4 corners with 10, 15, 20, 25 reps of an exercise
    70 HRM
    70 WWII sit-ups
    
    70 squats
- Tater
  - Form the H at the tennis courts with exercises at each corner and burpee in the center
    10 squats
    10 WWII sit-ups
    10 dips
    
    10 CDD
- Blue Moon
  - 7s on the hill with Mike Tysons & WWII sit-ups
- Gomer
  - Meander around the AO stopping to do burpees – 41 burpees
  - Mary
    FK
    Mountain climbers
  - COT with Gomer taking us out
A hot potato where AO names continue to bantered about. Today’s theme focused on airline/airport/flying themes in honor of the site Q Roger Roger. TBD. No AED located by Gomer. Prayers up for those looking for jobs and our country.

God is good all of the time!

Attila
November 7, 2025
All Members Welcome
Nothing soft about this launch today. 5 grizzly PAX vets assembled where all members are welcomed. Here is how it went down:
- COP
  - SSH
  - Ukrainian soldiers
  - IW
  - Helicopters
  - Arm circles
  - DMH
  - Suzanne Somers
  - HRM
  - LBC
  - APD
- Begin to mosey around the Wellsley lake, stopping occasionally to exercise and allow the PAX to reunite
- Stop for 2 rounds of a 5x
  - Run
  - Incline merkins
  - Sumo squats
  - FM
  - H2H
- Mosey back to the Wellsley clubhouse, stopping occasionally to make the lake walkers uncomfortable
- 2 rounds of:
  - 20 dips
  - 20 step-ups
  - 20 PLTs
- Mosey to the bars where each man does 2x 10 pull-ups while the rest do monkey humpers
- Mosey back to parking lot to stretch
- COT with YHC taking us out
We are off and running at the newest AO, “Members Only.” Do not let the name fool you. While the esteemed members of Wellsley “workout” in their clubhouse, F3 remains outside and open to all men. Great work from the PAX, and we still have so much terrain to explore.

Gomer has his ramp build on the Southside tomorrow. Reach out for details. Prayers up for many in the PAX dealing with tough times. God is good all of the time!

Attila
October 31, 2025
Staying Dry, But Not an Off-Day
The rain did not stop 17 KB warriors from descending upon Circus Maximus on a Thursday morning. Here is how it went down:
- COP
  - SSH
  - Ukrainian soldiers
  - IW
  - Helicopters
  - Arm circles
  - DMH
  - HRM
  - LBC
- KB one-man Dora – 5 sets of each exercise with a run between sets for a total of:
  - 100 high pulls
  - 150 curls
  - 200 lawnmower pulls
- 3x check
  - Run
  - Squats
  - Tricep press
- Stretch and COT with YHC taking us out
Today was much like a night in White Deer’s bedroom, dry (thanks to the bus stop overhang) but not so fun. The reps added up, especially for those men with higher weights. All in all, a great chance to be together and get stronger. YHC even added in some running.

Prayers up for Kubota’s family, Chicarrone’s friend’s family, and those dealing with cancer, finding a job, and family stress.

AO to be named in Wellsley to continue soft launch tomorrow. 5:30 boot camp.

God is good all of the time!

Attila
October 30, 2025
Altered Beast
A magic 8-ball PAX assembled at First Watch for a departure from recent Qs. Here is how it went down:
- COP
  - SSH
  - Ukrainian soldiers
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - HRM
  - LBC
  - APD
- Mosey to the parking lot for an altered four corner cumulative beast
  - 180 HRM
  - 144 WWII sit-ups
  - 108 squats
  - 72 CDD
  - 36 H2H
- Mosey back to the flag for some Mary
  - Side crunches
  - FK
- COT with YHC taking us out
The PAX was not happy with the altered beast. It was a departure from the mumble-chatter of Honeydo visiting a European nude beach and Broga. The 6^th leg had to be mercifully amputated due to time.

Prayers up for Kubota as he cares for his mother. The Lord is with you brother, and the PAX will keep you in prayer.

God is good all of the time!

Attila
October 29, 2025
WTH are the Pull-Up Bars?
After missing Gridiron for multiple weeks with travel baseball, YHC returned to the Gridiron with a heart fully of gratitude ready and ground and pound mindset. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - HRM
  - LBC
  - APD
- Burpee march down the parking lot with 20 WWII sit-ups and 20 APDs, rinse and repeat for 3x
- Mosey to the turf field for a Dora
  - 100 HRM
  - 200 FK
  - 300 LBC
- Mosey to pickle ball pavilion for a 3x check
  - 15 set-ups, each leg
  - 20 PLT
  - 25 dips
- Mosey to the football field for a 25-yard arch loader
  - Bear crawl
  - Crab walk
  - Bunny hop
  - Froggers
  - Duck walk
  - Cheetah sprint
  - Bear crawl
- Mosey to the parking lot for some Mary
  - FM
  - Side crunches – each side
  - WWI crunches
- COT with YHC taking us out
Welcome back to our resident pharaoh, Pigskin. Good to see you brother!

WTH with our pull-up bars? County of Henrico has removed any evidence that they once existed! I guess real workout equipment for real men in the middle a punch wimpy pickleball courts was too much for the that segment of the population. The whereabouts of our pull-up bars will likely remain a mystery.

Prayers up for those looking for jobs, dealing with cancer and others dealing with the greatest of losses.

God is good all of the time!

Attila
October 18, 2025
Puddles & Goose Poop
19 noble warrior braved the wet and windy gloom of a Tuesday morning to attack the terrain of Heartbreak Ridge. Here is how it went down:
- Mosey to the blacktop for COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - HRM
  - LBC
  - APD
- 4 corners with 10, 15, 20, 25 reps of an exercise
  - 70 HRM
  - 70 WWII sit-ups
  - 70 monkey humpers
  - 70 2x crab cakes
- Mosey to the hill for an 11 with squat thrusters and Chuck Norris
- Mosey to the parking lot with a Bernie up the embankment for some Mary
  - Cross-legged crunches – each side
  - WWI crunches
  - FM
- Stretch
- COT with YHC taking us out
Solid work from the PAX today. The blacktop was filled with puddles and goose droppings, making the 4 corners a minefield that left some wet and narley. The 11s were a curveball as the PAX did not expect YHC to include so much cardio. All in all, great work from the PAX.

Bootleg is taking a group to the Bridge in 2 Saturdays (10/25). Lunch today at Joey’s.

God is good all of the time!

Attila
October 14, 2025
Counter-Clockwise Beast, Heads Spinning
Nine noble warriors greeted the gloom of another Monday to embrace a Deep suck. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - HRM
  - LBC
  - APD
- Beast around the bus loop
  - 36 HRM
  - 36 WWII sit-ups
  - 36 Lt Dans
  - 36 Chuck Norris
  - 36 Irish hammers
  - 36 burpees
- Mosey to the poles 2x of legs, abs and arms
  - 15 wall sits with alternating air press, milkers
  - 20 PLTs
  - 10 Mike Tyson
- Mosey back to the parking lot for some Mary
  - FM
  - Cross-legged crunches, each side
  - H2H
  - LBC
- COT with YHC taking us out
Solid work from the PAX this morning. Doing a circular beast created a bit of mumble-chatter and mutiny, but that was quickly silenced as YHC was trying to appease some of the runners. Thanks to Banjo for bringing down our average age. T-claps to Whitesnake for taking defeat to Tater’s Commanders like a man.

Lunch next Tuesday at Joey’s. Continued prayers for the men searching for jobs and the families dealing with cancer. God is good all of the time!

Attila
October 6, 2025
Muzzling the Mumble-Chatter
Tight circles had to be eliminated with a PAX of 23 at Circus Maximus. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - HRM
  - LBC
  - APD
- AMRAP challenge – 5 exercises in 30 second increments, with 20 second of rest in 1^st round, then reduced to 15, 10 and 5 in subsequent rounds
  - High pulls
  - Tricep press
  - Squats
  - Curls
  - KB swings
- Run the bus loop
- AMRAP challenge – Part Deux
  - Sit ‘n press
  - Overhead pulls
  - Skull crushers
  - Presses
  - Hammers
- COT with YHC taking us out
Great work from the PAX today. This workout is a challenge with the sheer number in the PAX and the unrelenting mumble-chatter at commencement. It does not help that the late arriving Fudd almost parked his big @$$ SUV in the middle of our circle to avoid having to walk to us. However, as the workout gets into the reps and reduced rest, mumble-chatter begins to cease. T-claps to Joey Chestnut and Mariner…no school yet up early to embrace the gloom. Offshore and YHC are raising a pair of weak fart sackers. They also did not shart their shorts. Somebody check on Handshake.

Several announcements. Tables at the Suicide Awareness Walk and TLL this weekend. They are building a handicap ramp for Friends of Barnabas on Saturday. Sign up for the Bridge. More details in Slack.

Prayers up for the many of our friends in the PAX that are impacted by cancer and for those searching for jobs.

God is good all of the time!

Attila
October 2, 2025
Does this count for Handshake?
The gloom of 5 am awaited 8 1/3 PAX members on this glorious hump day. With mumble-chatter heightened, here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - HRM
  - LBC
- Mosey to church parking lot for 4 corners prostitute style – 10 Mike Tyson, 20 WWII sit-ups, 30 monkey humpers and 40 APD for a total of:
  - 70 Mike Tysons
  - 100 WII sit-ups
  - 90 monkey humpers
  - 40 APDs
- Dora with 100 HRM, 200 squats and 300 LBC
- 2x 25 PLTs
- Mosey back to the parking lot for some stretching and COT with YHC taking us out
Today we were forced to ask a question that Handshake deals with often. If he only lasts for 1/3 of the time as the other men there, does it really count? It is an age-old question his M has wrestled with. Once Handshake departed First Watch for W-Dog, the mumble-chatter turned towards Honeydo’s trip to Spain and the many observations of a nude beach and where he may or may not have observed. As usual, First Watch comes with parental advisory warnings.

Upchuck challenges PAX members to find a Saturday and take the Bridge Q.

Prayers up for the many we know dealing with cancer.

Good is good all of the time!

Attila
September 24, 2025

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