Author: ATTILA

Fearsome Foursome
A fearsome foursome embraced the Monday morning gloom. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Suzanne Somers
  - Merkins
  - LBC
- Mosey to the blacktop for an arch loader – goal-to-goal with 8 burpees, mosey back with 20 WWII sit-ups
  - Bear crawl
  - Crab walk
  - Bunny hop
  - Duck walk
  - Froggers
- 30 APD in lieu of a 20 count
- 4x check
  - Run the track
  - Swing pumps
  - Cross crunches
  - Lunges
- Mosey to the front of the school for 10 Mike Tysons, 20 PLT, 10 Mike Tysons
- Mosey to the flag for COT with YHC taking us out
Mr. Rogers spent Sunday researching school shootings. Chicarrone is within a week of celebrating his silent years with a virgin Q at Gridiron on Saturday. Good to see EF Hutton, who excels on all fours.

Prayers up for the injured and sick. Hope to see healing across the PAX.

God is good all of the time!

Attila
February 24, 2025
It’s 70 & Sunny Somewhere
A faithful foursome gathered in the Circus gloom for another week of KB workouts. Here is how it went down:
- COP
  - SSH
  - IW
  - Ukrainian soldiers
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Jazzercise
- 12 x 12 de-escalator – 12 exercise, 12 reps; rinse and repeat with dropping a rep each cycle
  - 60 lawnmower pulls – right arm
  - 60 lawnmower pulls – left arm
  - 60 KB lunges – right leg
  - 60 KB lunges – left leg
  - 60 KB swings
  - 60 high pulls
  - 60 curls
  - 60 tricep presses
  - 60 halos
  - 60 sumo squats
  - 60 calf raises
  - 60 thrusters
- Add a little Mary since the area under the bus loop stayed dry
  - 20 WWII sit-ups
  - 20 cross crunches – each side
  - 20 H2H
  - 20 2x flutter kicks
  - 20 reverse crunches
  - 20 LBC
  - 20 2x hammers
- COT with YHC taking us out
A dry Q was the plan. A dry Q was attained. T-claps to Offshore for continuing to prepare coffee in these elements. Thankful the bus loop covering remained dry so we could get some Mary in today.

Stay safe and sane out there. God is good all of the time!

Attila
February 20, 2025
A Dirty Prostitute
The eye of the winter storms hit a PAX of 11 this morning with the opportunity for a traditional boot camp beat-down. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
- Burpee march in the parking lot with a WWII sit-up/APD chaser – total of 60 burpees, 40 WWII sit-ups and 80 APDs
- Mosey to the pull-up bars for a 4 corners, prostitute-style
  - 35 pull-ups
  - 100 step-ups
  - 60 HRM
  - 40 LBC
- Mosey to the front of the school loop for 3x iterations legs, abs, arms
  - Wall sit with 15 2x air presses, Muhamed Ali’s and Lalannes
  - 20 pole smokers (3x)
  - 10 Mike Tysons (3x)
- 3x check with run the front of the school, one-legged crunches, and CDD
- Mosey back to the flag for COT with YHC taking us out
Great to have Mayhem from VA Beach with us this morning. Great work from the PAX after a few weeks of wet Saturdays. Continued prayers Roger Roger, Fireman Ed and Fudd. Grateful to be healthy enough to post. More snow coming, so post when you can!

God is good all of the time!

Attila
February 15, 2025
Nothing Asynchronous Here
No better day to get out of the house and link arms with a PAX of noble warriors as we prep for everyone being working and schooling from home. Here is it all went down for this grizzly dozen:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
- Mosey to the black top for 4 corners with 10, 15, 20 & 25 reps of an exercise
  - 70 HRM
  - 70 WWII sit-ups
  - 70 squat thrusters
  - 70 2x crab cakes
- Mosey to the tennis courts for 3x sets of partner wheel barrows and 10 derkins
- Mosey to the bus loop for 3x iterations legs, abs, arms
  - Wall sit with 15 2x air presses, Muhamed Ali’s and Lalannes
  - 20 pole smokers
  - 10 Mike Tysons
- Mosey back to the flag for COT with YHC taking us out
Great work from the PAX today. No truth to the rumor that Bodos saw YHC on the Q and knew he could avoid tweaking an ankle with excess running at HBR. Good to see EF Hutton. Sound numbers for a solid arm and shoulder burner.

Continued prayers for Roger Roger, Fireman Ed and Fudd’s family.

Lunch is still a go at Joey’s Hot Dogs in Innsbrook for those that can make it today.

God is good all of the time!

Attila
February 11, 2025
Stay Dry, Get Stronger
Ten noble warriors fought off the fart sack on a cold and wet morning to pound some KBs. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
  - APD
- KB escalator – 10, 15, 20, 25 reps; add reps and a new exercise with each iteration
  - 70 high pulls
  - 70 tricep press
  - 70 swings
  - 70 sumo squats
  - 70 curls
  - 70 lawnmower pulls, each arm
- Run the loop
- Lindsay with KB presses and WWII sit-ups
- Run the loop
- Rifle carry KB down the bus drop off; KB lunge ½ the bus drop off; around the world down the bus drop off
- Stretch and COT with YHC taking us out
There was a wet workout Q and a dry workout Q. We went with the covered, wet plan. Let’s focus on getting stronger, not sick. Good to see all of the PAX today, a robust showing for a wet Thursday. T-claps to Offshore for getting the coffee prepped on a wet morning. Last I checked rain and electricity were a tricky combination.

Frozen Triangle on Saturday will be moist. Lunch next week at Joey’s (Tuesday at 12 noon).

Continued prayers for our brothers Fudd, Mr. Rogers, and Fireman Ed, plus our injured comrads.

God is good all of the time!

Attila
February 6, 2025
Taste of Normal
The DEEP gloom of a Monday greeted 8 noble warriors. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
- 11s on the endless hill with Mike Tysons and WWII sit-ups
- Mosey to the picnic tables behind the school for a Lindsay – dips and step-ups
- 3 sets of 20 PLTs
- Mosey to the playground for a 4x check
  - Run
  - Swing pumps
  - H2H
  - APD
- Mosey back to the flag for COT with YHC taking us out
Good cardio workout today as it finally felt like a normal The Deep sans snow and frigid temps. Great to see Roger Roger. The PAX had a chance to pray for him and his family with he and his wife going through health issues. Continued prayers for Fireman Ed.

Frozen Triangle in 2 Saturdays.

God is good all of the time!

Attila
January 27, 2025
Put a Bow on This Theme Week
Wrapping up the week of confined AO, high rep madness. Today a wet, muddy Gridiron awaited a magic 8-ball PAX. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Suzanne Somers
  - Merkins
  - LBC
- Cumulative beast
  - 216 HRM
  - 180 WWII sit-ups
  - 144 squats
  - 108 side crunches, each side
  - 72 2x crab cakes
  - 36 burpees
- Repeat 2 round cycle of:
  - Pole sits – 15 air presses, Muhammed Ali’s
  - 20 pole smokers
  - 10 Mike Tysons
- COT with YHC taking us out
Great work from the PAX today. Less than ideal conditions on the football field, but a theme is a theme and we stuck with it. T-claps to Pigskin for putting up with all 4 of my Q’s this week! Great to see everyone, including Whitesnake and Fireman Ed at coffee.

Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments.

Fudd has the Q at the Bridge next Saturday. Reach out if you want to join him. Frozen Triangle in 3 weeks.

God is good all of the time!

Attila
January 18, 2025
Trilogy
The week of high reps/confined space made its way to Circus Maximus. Bringing back a Toga favorite. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Merkins
  - LBC
- AMRAP – 5 exercises, 30 seconds, 4 intervals with decreasing rest (20 seconds down to 15 down to 10 down to 5)
  - Hi-pulls
  - Curls
  - Squats
  - Tricep press
  - Swings
- Run the loop
- Round 2 for AMRAPs, same set-up
  - Sit ‘n press
  - Overhead pulls
  - Skull crushers
  - KB hammers
  - Presses
- Mosey to the flag for brief round of Mary with one-legged cross crunches (each side)
- COT with YHC taking us out.
More great work by the PAX. A lucky 7 braved the cold with high reps and a full body experience.

Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments.

Frozen Triangle on February 8^th.

God is good all of the time!

Attila
January 16, 2025
Part Deux
Part Deux of YHC week of Q’s in small areas with high reps. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Suzanne Somers
  - Merkins
  - APD
- One man Dora
  - 100 HRM
  - 200 squats
  - 300 LBC
- Repeat 3 round cycle of:
  - Pole sits – 15 air presses, Muhammed Ali’s and Lalanes
  - 20 pole smokers
  - 10 Mike Tysons
- COT with YHC taking us out
More great work by the PAX. A solid 6 pack with high reps and a full body experience.

Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments.

Lunch today at Joey’s Hot Dogs. Frozen Triangle on February 8^th.

God is good all of the time!

Attila
January 14, 2025
Bus Loop Beat-Down
The tomatoes were back as school is re-opening. Five noble warriors used the bus loop to get in a great full-body beat-down. Here is how it went down:
- COP
  - SSH
  - IW
  - DQ
  - Helicopters
  - Arm circles
  - DMH
  - Jazzercise
  - DMH
  - Merkins
  - LBC
  - APD
- Mosey to the bus loop for a 4 corners – 10, 15, 20, 25 reps at various points of the bus loop
  - 70 HRM
  - 70 WWII sit-ups
  - 70 squat thrusters with air press
  - 70 CDD
  - 70 side crunches, each side
- Mosey to the poles for a 3 round cycle of:
  - Pole sits – 15 air presses, Muhammed Ali’s and Lalanes
  - 20 pole smokers
  - 10 Mike Tysons
- 5x check with run, merkins, LBCs, sumo squats and flying nuns
- Run the parking lot to return for COT with YHC taking us out
Great work from the PAX today and welcome back from Roanoke to Centrum Silver. YHC wanted a full-body beat-down. More Q’s to come this week.

Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments.

Lunch at Joey’s Hot Dogs tomorrow. Frozen Triangle on February 8^th.

God is good all of the time!

Attila
January 13, 2025