Author: ATTILA

  • Freshly Cut and Moist

    A pair of touchdowns and extra points gathered on the freshly cut turf of HBR for the Tuesday tour stop.  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
        • 100 HRM
        • 200 WWII sit-ups
        • 300 APDs
      • Over to the football field, partner up for 3 rounds
        • 20 PLTs
        • 10 Boo-yeah merkins
      • 3x check with a run, FM and CDD
      • 6 100-yard sprints
      • Mary with various forms of crunches
      • COT with YHC taking us out

    The PAX was covered in sweat and grass clippings today.  Great work from everyone.  Good to see some old faces.

    Prayers up for Handshake’s niece as she has a new tumor in her lung (11 YO).  Continued prayers for Fireman Ed, Fudd’s sister Mary, and Roger Roger’s family.  Cancer sucks!

    Gridiron is at Lake Anna on Saturday.  There is a 2.0 workout at DaVille.

    God is good all of the time!

    Attila

  • Superman Meets a Prostitute

    YHC dragged his teenage 2.0 in to the gloom of the Gridiron dew.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Superman meets a prostitute (form the figure S on the field doing 10, 20, 30, 40, 50, 60 reps of an exercise at each point, repeating on the trip back)
        • 110 Mike Tysons
        • 180 squat thrusters
        • 210 single count crab cakes
        • 200 monkey humpers
        • 150 LBC
        • 60 APD
      • Modified Linsday with pull-ups and PLTs
        • 10 pull-ups, 11 PLTs
        • 7 pull-ups, 14 PLTs
        • 4 pull-ups, 17 PLTs
        • 1 pull-up (hold 10 seconds), 20 PLTs
      • Mosey to the playground for some Mary
        • FM
        • One-legged side crunches, each side
        • WWI crunches
        • Reverse Crunches
      • COT with YHC taking us out

    Great work by the PAX today.  Good to see that so many went to the Bridge.  Spider laughed as soon as he got in the car, “White Deer does not do anything the Q calls out and never does all of the reps.”  Yes, that is true, but we still love him.

    Gridiron is at Lake Anna next week.

    God is good all of the time!

    Attila

  • Feeling Lucky

    15 strong gathered with KBs and an desire to get the workout over with so they could drink coffee.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
      • Lucky Bus Loop – 4 stops, add an exercise, 15 reps; bro-code enforced
        • 120 lawnmower pulls, each arm
        • 105 overhead pulls
        • 90 sit ‘n presses
        • 75 2x weighted FK
        • 60 curls
        • 45 high pulls
        • 30 sum squats
        • 15 halos
      • COT with YHC taking us out

    Great work by the PAX.  Another deceptively tough workout. 

    Bridge on Saturday with Whitesnake.  Prayers up for several in our midst.

    God is good all of the time!

    Attila

  • Riding the Q Juice Wave

    The Summer Tour went Deep on a Monday.  14 noble warriors got to embrace the newest West End AO, here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
      • Mosey to the VA Women’s Clinic for a Dora
        • 100 HRM
        • 200 squats
        • 300 LBC
      • Jack Webb
      • Mosey back to the bus loop to work on arms, legs and core    
        • 4x of wall sits with 15 reps – air presses, milkers, Muhamed Ali’s and Lalanes
        • 4x pole smokers – 80 total
        • 4x Mike Tysons – 40 total
      • COT with YHC taking us out

    Q juice is real.  YHC was rolling in on 4 hours of sleep after being at travel baseball all weekend.  YHC knew he could not “no show” on his Q, with no awareness that it was a Summer Tour stop.  A little bit of everything, except running.  Great to see so many faces.  Great work by the PAX.

    Prayers up for Dry July participants. 

    Got the Bridge this weekend with Whitesnake.  Check Slack.  HR Derby is tomorrow.

    God is good all of the time! Attila

  • Showing Up

    If there was ever a day for participation trophies, it was today.  5 Clydesdales joined forces in the muggy, post-holiday week gloom.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • Tempo squats
      • Helicopers
      • DMH
      • Merkins
      • WWII sit-ups
      • FK
      • Mosey to turn off the lights on Handshakes truck
      • Scorpion kicks
      • HRM
      • CDD
    • 5 covered stops with 20/40/60 reps of an exercise
      • 100 HRM
      • 200 squats
      • 300 LBC
    • Slow mosey the parking lot

    Kubota walked as he continues to nurse the knee.  Good work from the rest of the PAX.  Some mornings the biggest battle is just showing up.

    Continued prayers for Roger Roger, Fudd’s sister Mary, Fireman Ed and Senor Frog’s father-in-law.  Join Whitesnake that the Bridge on July 19th. 

    God is good all of the time!

    Attila

  • No July 4th Hangover Here

    A dirty dozen regulars gathered at the motherland for a post July 4th workout.  Here is how it went down at the Gridiron:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
      • Happy Birthday America – 249 reps (3 sets of 83)
        • 24 pull-ups
        • 45 dips
        • 60 left arm to right leg cross crunch
        • 60 right arm to left leg cross crunch
        • 60 WWI crunches
      • Mosey to the soccer field for an arch loader
      • Bear crawl, crab walk, bunny hop, duck walk, frog jump, cheetah sprint and dealers choice
      • 30 WWII sit-ups, 30 H2H, 60 2x flutter kicks
      • 20 burpees, 30 HRM, 60 CDD
    • Mosey back to the parking lot for wall work
      • 5x of wall sits with 15 reps – air presses, milkers, Muhamed Ali’s, jazzercise and Lalanes
      • 5x PLT – 100 total
      • 5x Mike Tysons – 50 total
    • COT with YHC taking us out

    Great work from the PAX.  Good to see a lot of faces.  Great to see the July 4th hangovers were minimal.  YHC cannot provide an accurate backblast for what White Deer actually did.

    God is good all of the time!  See you in the gloom.

    Attila

  • Why Is This So Hard?

    No light numbers at Circus Maximus today.  Sixteen noble KB warriors celebrate this great country in the muggy and humid gloom of Godwin HS.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • AMRAP – 30 seconds on followed by 20 break for 1st round, followed by 15, 10 & 5 seconds in subsequent rounds
        • High pulls
        • Curls
        • KB swings
        • KB squats
        • Tricep press
      • Run the bus loop
      • AMRAP – Round 2, same format, new exercises
        • Sit ‘n press
        • Skull crushers
        • Overhead pulls
        • KB hammers
        • Presses
      • COT with YHC taking us out

    Great work from the PAX today, with ample opportunities for mumble-chatter and stupidity.  At one point an unnamed PAX member asked “why is this so hard?”  At this point, White Deer remained silent because it was a question for which he has not been asked.  The quick response, “the weight.”   Good to see so many familiar faces, and be back doing KBs. 

    Convergence on Friday at 7 am at Atlee HS.

    God is good all of the time!

    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