Author: 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

  • The Road to Respect Commences

    15 might warriors commenced YHC march to respect today at the OG of AO’s, the Gridiron.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • Mosey to the turf field for 50s across the field, 5 sets of 10 of each
      • 50 HRM
      • 50 WWII sit-ups
      • 50 squat thrusters
      • 50 CDD
      • 50 one-legged crunches, each side
      • 50 2x crab cakes
      • 50 Chuck Norris
    • 2x 25 PLTs
    • Mosey to the pull-up bars for 5x of 10 reps
      • 50 pull-ups
      • 50 step-ups, each leg
    • Mosey to the football field
      • 50 LBC
      • 50 FM
      • 50-yard bear crawl
      • 50-yard lunges
      • 50-yard sprints, 4x
      • Superman
    • COT with YHC taking us out

    Great work from the PAX today.  The road to respect has commenced!  The first of a week of Q’s for YHC .  Good to have Laughing Gas join us.  Sorry he had to meet White Deer.

    Prayers up for Roger Roger and Fireman Ed.  God is good all of the time!

    Attila

  • Handi-Capable Mini-CSAUP

    Gridiron is a massive AO, so in honor of the CSAUP this weekend, today’s workout was a handi-capable mini-tour of the Gridiron.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Parking lot – 1 burpee march with 20 WWII sit-up and 20 APDs
    • Playground (soft blue surface for being on you six) – crunches, 20 with left leg down, 20 with right leg down, 20 with both legs down
    • Burpee hill – 3 minutes of burpees
    • Pull-up bars – 20 pull-ups and 20 step-ups each leg
    • Trail run through woods to softball fields
    • Softball fields – arch loader with bear crawl and crab walk, 30 WWI sit-ups
    • Tennis courts – 4 corners with 70 HRM and 70 H2H
    • Bus loop – 45 pole sits with arm raises, etc; 60 pole smokers and 30 Mike Tysons
    • Football field – mini-beast with 36 CDD and 60 monkey humpers
    • COT with YHC taking us out

    Lots of ground covered by a group not capable of doing the CSAUP (except mayble Seymour and Chum).  Good work, and a fun twist on others stupidity.  There are so many parts of the Gridiron AO that we did not touch in our hour.  Prayers up for Fireman Ed and Roger Roger.

    God is good all of the time!

    Attila

  • Popping the 1st Watch Cherry

    A virgin 1st Watch Q for YHC.  Time to introduce the 1st Watch PAX to an Attila-style high-rep, modest mileage workout.  Here is how it went down in the gloom of 5 am:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the church parking lot for 4 corners with 10, 15, 20, 25 reps of an exercise
      • 70 HRM
      • 70 WWII sit-ups
      • 70 squat thrusters
      • 70 side crunches, each side
    • Mosey back across River Road to the neighborhood for a 5x check
      • Run
      • One-legged crunches, each leg
      • Crab cakes
      • Monkey humpers
    • Mosey back to the parking lot for COT

    Great work by the PAX today.  No idea if Upchuck really did anything.  There was debate as to how he stretched and worked-out his arms while rucking.  Great work from the PAX that was together. 

    Prayers for Roger Roger and Fireman Ed.  God speed to the CSAUP teams this weekend.

    God is good all of the time!

    Attila