Author: White Deer

  • A little Ukrainian influence.

    4 sleepy clowns posted this early morning while throwing around  KB’s, a plate and a counterfeit KB

    Welcome Lighthouse… He made his first appearance to the CM with a huge fake kettlebell. 

    We figured he was packing Russian muscles with the size of his Kettlebell. Well, KB SIZE doesn’t matter.

    His KB had to be the size mudface’s 55 pounder yet probably weighting close to something the Daville guys throw around. 

    COP

    Helicopters x 20

    SSH x 25

    DQ  x 15 

    LBC’s  x 20 

    Scorpion Kicks x 20

    SSH Six Position x 20

    SSH Pickle Position x 20

    No Mosey  Keep the circle tight 

    60/10 A pressing minute with a  10 sec rest between exercises

    Snatch Right/Left

    Clean & Press Right/Left

    Windmill Right/Left

    60 seconds of  Merkins

    Lawn mower rows Right/Left

    One hand swings Right/Left

    One lap around the circus loop

    Take five 20/15/10/5

    Squat and Press 20

    High Pulls 20

    Merkins 20

    Double handed swings 20

    Sit and Press 20

    Mountain climbers 

    Repeat 15/10/5

    Numerama

    Namearama

    Atilla took us out

    Great to have Lighthouse out at the CM for his first virgin KB workout.

    Some mumble chatter from the PAX on the 60 second ground-n-pound exercises. 

    Thanks for letting be your Q

  • A Simple CM Ladder

    11 strongmen circled up and pounded the pavement at the CM this early Thursday morning.

    Great to see  a new  clown car with new faces 

    Circle up in the CM parking lot for COP

    SSH’s 

    Helicopters

    DQ’s

    Big Arm Circles  Forward and Reverse 

    Inch worm to Merkin

    Lap around the CM

    The Thang-  “A  Circus Ladder” 

    10 –  360’s right and left 

    10 –  360’s right and left 

    10 – Halo’s Clockwise Counter clock wise

    10 –  360’s right and left 

    10 – Halo’s Clockwise Counter clock wise

    10 Goblet Squats

    10 –  360’s right and left 

    10 – Halo’s Clockwise Counter clock wise

    10 Goblet Squats

    10 Swings Right arm – Left arm

    10 –  360’s right and left 

    10 – Halo’s Clockwise Counter clock wise

    10 Goblet Squats

    10 Swings Right arm – Left arm

    10 Snatches Right arm- Left arm 

    10 –  360’s right and left 

    10 – Halo’s Clockwise Counter clock wise

    10 Goblet Squats

    10 Swings Right arm – Left arm

    10 Snatches Right arm- Left arm 

    10 Overhead Press – lift leg  Right – Left side 

    10 –  360’s right and left 

    10 – Halo’s Clockwise Counter clock wise

    10 Goblet Squats

    10 Swings Right arm – Left arm

    10 Snatches Right arm- Left arm 

    10 Overhead Press – lift leg  Right – Left side 

    10 Sit and presses 

    Lap around the CM

    No time for short Dora and triple check… Maybe next time 

    COT

    Counterama #11

    Namerama

    Announcements

    Attila took us out 

    NMS

    The 11 circus performers put on their own  entertainment,   that included Wilson’s clown mumble chatter that threw off YHC ladder line up count.

    POG,  and Honeymoon thought they would juggle imaginary KB’s Thanks to Attila and YHC’s for having extra. 

    Marmaduke  was our designated mime, he would often juggle his imaginary KB and then clown like lifting his real KB.

    Then there was Attila,  nothing like an ear to ear grin on his  face.  I don’t know if it was YHC, the PAX’s mumble chatter, or just the unknown, but the CM always brightens his smiley face.

    We even had Labrat performing his own side show because he didn’t like the rungs in the ladder and kept saying just wait until Gridiron  

    Hope you got a good workout?

    White Deer

  • A doozy of a work out

    Seven clowns posted on the warm tarmac of the circus ring. 

    The mumble chatter started quick when Scrum entered the circle  was asked how he got his name. 

    Here’s how it went down. 

    COP 

    25-SSH

    20 DQ’s

    10-Inch worm to Push up

    20-Air Squat 

    20-Helicopters

    25-SSH 

    20 DQ’s

    10-Inch worm to Push up

    20-Air Squat 

    20-Reverse Helicopters

    Lap around the circus ring 

    Goblet squat

    Push up to KB Touch

    Gorilla Row

    High Pulls 

    Goblet squat

    Push up to KB Touch

    Gorilla Row

    High Pulls 

    Kettle bell swing

    Plank KB Touch

    Lateral Lunge right and left

    Halos

    High pulls

    Side bends

    Kettle bell swing

    Plank KB Touch

    Lateral Lunge right and left

    Halos

    High pulls

    Side bends

    Triple check 

    Run to the end of the canopy 

    Sit and press 

    Heels to heaven 

    Great to see the new faces of Doozy and Scrum as they make their way around the Greater Richmond.

    Numberama, Namearama Announcements and special request from  Doozy, he recently lost his job and he asked for our  help with  any job opportunities that might be available in HVAC sales.

    Atilla took the group out and added a special prayer request for Doozy and his family

  • BoyZ – Follow the Rules, it’s a no throw zone.

    8 tarmac warriors beat the heat and humidity at the Gridiron with coupons and water balloons in hand. 

    COP warm ups with

    29 SSH

    29 DQ
    10 Inch worm to Push up

    29 Helicopters forward / reverse 29 small arm circles 
    29 Air Squat 
    29 Flutter kicks29 LBC 29 APD’s

    Mosey over to Clown truck and pick up your favorite paver Coupon and then over pavilion by the Pickle-ball court 


    29 touch merkins run to tree 29 touch merkins run back 

    29 Goblet squats karoke to tree 29 Goblet squats karoke back

    29 kettle bell swings run to tree 29 kettle bell squats run back 

    29 lateral lunges r & l lunge to tree 29 lateral lunge r&l lunge back 

    29 halos run to tree 29 halos run back

    29 high pulls run to tree 29 high pulls run back 

    Line up on tarmac trail 10’ foot apart – Throw paver as far as you can, bear crawl to your paver, retrieve paver wait for pax and then throw paver again. Repeat until bear crawls reach the barn. Reverse direction and repeat back to tarmac. Tator and Johnsonville made the last throw a “closest to the edge of the tarmac”. Tater must have been practicing corn hole skills by landing the paver short side up inches from the edge.  Time was starting to be a factor so we quickly completed two rounds of 29 dips under the pavilion.

    Mosey back to parking lot for a quick triple check:

    Run around the parking lot
    Wall sits with block paver
    Sit and presses with paver

    Mosey over to Clown truck 
    YHC set up a large rectangle using the coupons and mark out a no thow zone using the area between four parking spaces.  He then asked the PAX to gather around the back of Hoop’s  Honda Rigeline for a cold water out of Whitedeers cooler.  Johnsonville sucked a 16 oz of ice cold water down faster than ….  Funny, he was giving Cheeta so much crap for bringing his water bottle when the clown truck picked them up this morning. JV shouted… “Who needs water”.

    The delicious cold water was good but not as good as the surprise under the secret compartment under the Ridgeline bed. 120 balloons filled with cool refreshing H2O. Yes the PAX played Water Ballon Dodgeball.  It plays like american dodgeball, only difference is you have two buckets full of balloons In the center. The no throw zone was behind each of the coupons. Well, the no throw zone quickly turned into a slug and crouch fest.  

    It was great seeing a bunch of growth men acting like a bunch of kids getting off of the school bus on the last day of school. Atilla being the biggest kid, picking up both containers  full of water dowsing Johnsonville like it was a cooler full of Gatorade after a UVA football win. He then tried drenching YHC but the deer in White deer won. 

    COT by Atilla and we proceeded to the big E for Coffeeteria

    Great work Boyz in the heat and humidity of Summer !

  • You can feel Summer coming!

    The Circus Max was once again honored to have the CPA, the Engineer and the Lawyer present on this beautiful morning. You can tell Summer is near… the humidity, sweat and the bugs.

    COP

    25 SSH

    20 DQ

    25 Helicopters

    30 LBC

    20 Merkins

    10 1/2 Turkish get up each side – no weight

    Deadlift right Arm – followed by bear crawl for two parking spaces

    Deadlift left Arm – followed by bear crawl for two parking spaces

    Kettlebell press – right arm followed by bear crawl for two parking spaces

    Kettlebell press left arm followed by bear crawl for two parking spaces

    Clean right arm followed by bear crawl for two parking spaces

    Clean left arm followed by bear crawl for two parking spaces

    Snatch right arm followed by bear crawl for two parking spaces

    Snatch right arm followed by bear crawl for two parking spaces

    Figure 8 curl right then bear crawl and Figure eight left arm followed with bear crawl two parking spaces

    Squat press right then bear crawl and Squat press left arm followed with bear crawl two parking spaces

    Single arm swing right then bear crawl and Single arm swing left arm followed with bear crawl two parking spaces

    Single arm row right then bear crawl and single arm row left arm followed with bear crawl two parking spaces

    Lunge pass right then bear crawl and Lunge pass left arm followed with bear crawl two parking spaces

    Squat leg raise right then bear crawl and squat leg raise left followed with bear crawl two parking spaceng pass

    Halo clockwise then bear crawl and halo counter clockwise followed with bear crawl two parking spaces

    Chop right then bear crawl and Chop eight left arm followed with bear crawl two parking spaces

    Swing right arm then bear crawl and swing left arm followed with bear crawl two parking spaces Chop

    10 sit and presses with bear crawl four spaces rinse and repeat down and back the length of the parking lot.

    The not so fresh smell of Atilla was in the air this morning followed by his boyish smirk and giggles. A sound that could only be repeated by his young boys.

    Attila took us out

    Always great to work out with the three amigo’s


  • Thursdays event — Circus Minimum – minus a Lawyer

    Two steadfast (The Engineer and the CPA) Pax members worked hard for  45 minutes sharpening iron on the tarmac while the Lawyer fart sacked for some extra winks.  Hope to recruit a few tuckahoe clown trucks for the show next week. Don’t want to broadcast a ” Last Man Standing”

    COP

    15 Large Arm circles (F &R) 

    15 Helicopters

    15 SSH

    15 Merkins

    15 APD’s 

    Mosey on over to the CM Circle for a 360 loop of 15 of each of the following KB throw your weight around  with 15 lunges forward to the next exercise ( Repeat)

    Deadlifts

    Kettlebell press

    Clean Right

    Clean Left

    Snatch Right

    Snatch Left 

    Squat Press

    Figure 8 curl right

    Figure 8 curl left

    Single arm row Right 

    Single arm row Left 

    Lunge pass

    Squat leg raise

    Halo Right

    Halo Left 

    Dead lift

    Chop Right

    Chop Left

    Two arm swing

    Sit and Press 

    Mosey back over to the CM parking lot  for kettlebell bear crawls for 15 spaces 

    15 Sit and Presses 

    15 heels to heaven 

    Back to the opposite side of the parking lot with kettlebell bear crawls for 15 spaces 

    15 Sit and Presses 

    15 heels to heaven 

    Just a solid hard 45 minute workout from Atilla and White Deer. Yes, we threw the weight around and it felt GREAT! Johnsonville we missed you!

    Atilla hope you got your monies worth.

  • The Lawyer, the Engineer and the CPA – A firm foundation at CM

    A Lawyer, Engineer and a CPA brought the Thursday morning CM plenty of arm and leg strength, new kettle exercises and the faithfulness of brotherhood.

    COP
    Large arm circles left and right
    Trunk rotations
    SSH’s
    Merkins

    Mosey over under the circus tent – White Deer was not in the mood to get his underside wet.
    The Circus workout thang went down like this:
    7 groups of 2 exercises
    Right Left, Left Right interval style
    45 seconds on – 15 seconds off
    2 sets per group

    YHC found a couple of new kettlebell moves denoted by *

    Deadlift
    Kettlebell press
    Deadlift
    Kettlebell press
    Clean
    Snatch
    Clean
    Snatch
    Squat Press *
    Figure 8 curl *
    Squat press *
    Figure 8 curl *
    Single arm swing
    Single arm row
    Single arm swing
    Single arm row
    Lunge pass *
    Squat leg raise *
    Lung pass *
    Squat leg raise *
    Halo
    Dead lift
    Halo
    Dead lift
    Wood chop*
    Two arm swing
    Wood chop *
    Two arm swing

    Traditional boat – canoe and pull the sail up

    Mosey over to CM curb for our 75 curb pull overs in honor of earthworm.

    COT, Number -Rama, Name-a-rama and Atilla took us out. Once again, he reminded us of the faithfulness and brotherhood of the Lawyer, the Engineer and the CPA and God is always good! Atilla you always Inspire me with your gift of Prayer!

  • CM trio sends respect to VA GrowRuck

    3 circus clowns moseyed around the damp circus floor while enjoying the warm winter morning.  YHC brought a makeshift rucksack filled with pink 5 pound dumbbells to simulate the ruck beat down. 


    COP 

    15- SSH

    SSH with 15 pound ruck sack – Each Pax member took their turn with the  ruck sack for 15 hops. 

    Don Q

    Planks

    Merkins

     APD – Virginia Lieutenant Style

    LBC

    Boat canoes 
    Johnsonville complained that Q sped  up the cadence during his rotation

    We honored our Lt. Governor Fairfax with a round of APD’s

    Atilla saluted us with plenty of gun fire and mustard gas

    Does it really matter if your in the boat or the canoe when White Deer is calling the Audible? 
    The Circus Thang 

    Mosey over under the circus tent carrying the ruck sack for a few new exercises. 

    10 each Slim down Turkish getups with a 5 pound weights 

    10 each flying 180’s alternating hands with 5 pound weight while chest and feet elevated 

    15 of each  following starting on left side and finishing on right side Halos

    Curls

    Rows

    Dead lifts

    Cleans

    Squats

    Presses

    Snatch

    High pulls

    Triple  Check – Johnsonville loaded up the ruck sack with 50 lbs and ran/walked to far end of school and back while others jumped rope and did KB sit and presses. Rotate
    The 45 minutes flew by, we couldn’t finish the third leg of the triple check. Much respect to the Virginia GrowRuck group for throwing that weight around. 

    Go F3 Virginia GrowRuck

    COT, Number-Rama, Name-a-Rama and Atilla took us out. He is always thankful for the many blessings that F3 brings to each one of us. 

  • FNG + (2) hate hates = Tater Tots

     

    11 Youthful  F3 pax members – + 1 FNG  enjoyed the brisk 24 degree Saturday morning at the Gridiron and  (1) fart sacker met us for Coffee

    Please welcome  our newest FNG “tater” Grattan Smith. Tater smashed the workout today. I guess coaching soccer and keeping up with Cheetah and Vanilla Ice on the soccer field enabled him to keep within steps the hate hates.   All Quest and  YHC  could think of was Au Gratin not Grattan.

    Also lost but not forgotten our 13th F3 member this morning fart sacker… Johnsonville. He was anxiously waiting at Einsteins for coffee and a lot of grief

    Here how it went down…

    COP warm ups on the  GridIron Tarmac

    SSH

    Don Quotes 

    Slow count squats

    Merkins

    Freddie Mercury

    APD

    Introduction  to Turkish get up –  Subset Primer 

    Squat – arm lifts 

    Partner leg toss 

    Introduction to Boat – Canoe

    White Deer thought he would introduce a subset of the Turkish Getup – This is a terrific total-body exercise that builds strength, stability, balance, and coordination of your entire body.  We worked on form and no kB was used.

    This exercise is not to be confused or does it replace the Mud face Turkish flop

     

    Mosey on over to Football field for  the Beast 

    Merkins

    WW2

    Monkey Humpers

    Flutter kicks

    Burpees

    Vanilla Ice  and Cheetah were making ice cream out of all of us on the frozen tundra on the foot field during the beast. The pax loved Chum’s burpee suggestion for the last beast exercise. Tater and Cecil kicked ass.

    Mosey back over to Tarmac for Kettlebell Introduction  Pax bought kettlebells and several used cinder block coupons 

    Halos

    Rows (2) sets 

    Squats (2) sets 

    Presses (2) sets 

    High pulls

    Sit and Press (2) sets 

    Weighted APD’s

    Skull Crushers

    Weighed boat – canoes- sailboats 2 (10 second/ 10 reps) rounds.

    YHC thought a KB primer for the Circus Maximus workout was in order to create some interest  to promote some new blood on the circus floor.  Quest and Touchma  expressed some interest, hope to see you soon.  Impressive to see those kb’s and coupons up in the air during skull crushers.

     

    Triple play (2) rounds 

    Dips

    Jump Rope

    Run around the playground

    YHC had a little difficulty organizing the triple play. Hmmm 12 divided 3 or 12 divided by 4… Thanks to Atilla and Chum for taking care of the math. Thought I would add a jump rope routine to the play. Little did we know that By-Product is a world class jumper. Not sure he could even get the rope under his legs. Atilla started an avalanche of laughter amongst the pax taking care of our core exercise today.

     

    COT with Cecil taking us out.

    Cafeteria with all but Atilla. Johnsonville joins us at Einsteins

    Thanks for letting me Q and being your war daddy !

    Whitedeer

     

     

     

     

     

  • Silent Night- Not a mumble to be heard

    4 early morning CM soldiers met on the tarmac to do their Thursday morning thing.

    The Pax was silent, calm but not to bright this cold morning  Here’s how it went down

     

    COP

    30 Ssh
    30 Wide merkins
    30 – Close grip
    15-  helicopters15 Arm circles
    15 – Freddie Mercury
    15 – Slow Freddie Mercury
    Planks
    30 APD’s

    Stayed right in place for

    10 of each  left and right side then rinse and repeat
    Halos
    Rows
    Dead lifts
    Cleans
    Squats
    Presses
    Snatch
    Cross body cleans
    Merkins
    High pulls
    Also in the same place 40 on 20 off then rinse and repeat
    Burpees
    Alternating kB swings
    Merkins
    Two arm swings
    Sit and press

    Two laps around the CM
    CoT from Attila
    Johnsonville still recovering from his KB back attack ran the school property  saving his back for his man trip to the caribbean week of December 3rd.  Glad to have CHHHHHHum Bucket back around the CM this morning. Never have I heard the PAX so Silent  Thanks for letting me be your Q