Author: Döner Kebab

  • 2017 starts off with a bang at SOT!

    A fearless 7 posted for an SOT beatdown. YHC came in hot, dropped off a KB coupon in the bus loop, parked up, passed the SF to Wilson to plant, and the beatdown went something like this.

    THANG

    Slaughter Start: 20 burpees OYO

    COP: SSH, Bob & Weave, DQs, LBCs, Merkins

    Mosey 30 ft, line up head to toe for a Bear Crawl Snake: guy in back snakes through planking PAX. Repeat x3

    Mosey towards side of school. Stop for Jacob’s Ladder: run up hill, perform 1 burpee, run back down, perform 5 copperhead squats. Repeat x 10, alternate between 1 burpee or 2 burpees at top. 5 burpees at top for the last pass.

    Mosey to bus loop for Death Curb Crawls: Curb crawl as a group, 2 merkins each side, 1 member of PAX performs Death Crawl (forward & backward) w/ KB, pass KB to guy to the right

    Mosey back to SF w/ KB for 500 LBCs: 10 rounds @ 75seconds, 50+ LBCs per round

    Run 2 laps around bus loop and Al Gore waiting for the Six.

    NM

    Welcome back Carmen Sandiego. The first 30 min of this workout was no joke…lots of bear crawls. Way to stick with it. McRibb thinks we burned more calories than normal in those first 30 min.

    YHC took full advantage of Qing during the LBC challenge…and we should have banged out 550+

    The KB was a fun addition to the SOT mix. Hope you’ll come out to Circus Maximus for more KB fun

    The weather this morning was especially nice…and we were all sweating by the end of the Bear Crawl Snake.

    Announcements:

    Jan 21 – Sunny & 70 CSUP

  • The Circus welcomes Dr. Evil

    3 regulars & 1 visitor braved a soaking rain to post to a Kettlebell beat down @ Godwin High School that went something like this:

    THANG

    Mosey to bus loop shelter

    COP: SSH, DQs, Tempo Merkins, Crunchy Frog, Crab Cakes, KB Press with PAX backs to one another

    Quadruple Check/KB Stations

    1) KB Wall sit (millennium falcon), KB Swing, KB Press/Bridge & Over, Forward lunge 3 columns & back

    2) KB Halo, KB Goblet Squat, KB clean-rack-press, Backward lunge 3 columns & back

    3) KB Standing Row, KB Merkin Row, KB Lawnmower, Bearcrawl 3 columns + Crawlbear back

    4) KB Around the World, KB tricep press, KB Bob & Weave, run to end of bus loop + 5 burpees + run back

    5) Wall Plank, KB Figure-8, KB Swing – pause with KB overhead, KB Death Crawl (Bear Crawl w/ KB) 2 columns & back

    6) Left hand KB swing, right hand KB swing, Alternating single hand KB Swing, Crab walk 2 columns & back

    Plank-o-rama into COP: plank dips, flutter kicks, LBCs (fast-slow-fast)

    COT – Atilla took us out

    NM:

    Nice to meet Dr. Evil after seeing his name in RVA backblasts in the past. Dr. Evil visited the Circus for the first time and arrived without a KB. No problem. This gave us the perfect opportunity mix in some none KB activities so that nobody maxed out throwing weight around.

    YHC had nothing planned and thought a hot-potato workout was in order. However, Johnsonville was operating on very little sleep and didn’t appear capable of calling a cadence. So, he & Atilla helped YHC incorporate many KB exercises we use at Circus Maximus. It was a good intro to anyone new to KBs. Thanks for everyone’s help!

    The bus loop shelter provided sufficient cover from a constant rain, though some exercises were still performed in the rain.

    We’re all thinking of Earthworm and hope that he gets better soon!

  • The Cooper & Conveyor Belts @ SOT

    4 SOT regulars & 1 returning visitor from the West End gathered at Swift Creek Middle School for a holiday beatdown that went something like this:

    THANG

    Mosey to front of school.

    COP – SSHs, DQs, Tempo Merkins, Hello Dollies, Plank Dips

    Mosey to right side of school.

    Conveyor Belts:
    1) Bear Crawl + 10 Copperhead Squats (Repeato)
    Plank-o-rama
    2) Crawl Bear + 10 Monkey Humpers (Repeato)

    The Cooper (modified)
    10 burpees, 10 merkins, 10 squats then run lap around parking lot medians
    Repeato, reducing by 2 reps each time

    Mosey to left side of school

    4 Walk Walkers

    Catch Me if you Can
    Partner up: 1 partner runs to catch other partner performing exercise.
    3 Rounds: bear crawl, walking lunge, walking imperial squat walkers

    COP – Plank, Peter Parker, LBCs, BoxCutters, Cross Leg Lifts

    NM:
    Great to see Splinter post to “the other side of the river.” Good luck with your bathroom demolition project!

    Wilson was missed. Gumbo was disappointed not to see the Wilson/Honeymoon clown car.

    McRibb dominated the modified Cooper.

    Squats & Monkey Humpers are no joke when combined with a Conveyor Belt

    Good work gents.

    Looking forward to the CSUP on Jan 21.

  • Winter is coming…errr…has arrived!

    4 regulars posted for a Kettlebell beatdown after the longest night of the year. It went something like this:

    COP: SSH, Mountain Climbers, DQ, LBC, Merkin

    KB Waiter’s Carry around the bus loop

    Long Tabattas for the longest night: 8 rounds of 30 seconds on, 15 seconds off then 10 count then KB Waiter’s Carry

    4 Long Tabattas achieved: Standing KB Row, KB Goblet Squat, Rosie’s KB Bridge Press & Over, KB Clean + Rack + Press

    Some Mary: Flutter Kicks & Hello Dolly

    COT – Gumbo took us out

    NMS

    Lots of Redskins & FF mumbling this morning. Chum & YHC took Monday night’s loss the hardest. Why do we even care?

    Discussion around Flashdance & Flipper’s Man-o-rama calendar…or is it a car wash? Either way anonymity ensued as fellow RVA PAX members were named as potential owners of banana-hammocks for the car wash. Lab Rat & Abacus were mentioned. Any questions, see Flashdance.

    Gumbo is preparing to embark on 3 days of birthday xmas polooza. Enjoy the merriment!

    Johnsonville is Qing a 2.0 friendly workout at GridIron on Christmas Eve. See you there.

    Happy Holidays to all!

  • Is it time to change Wilson’s name to Chipotle?…and McRibb back to Kevin Bacon?

    4 regulars, 1 Kotter & 1 FNG assembled in the dry, cold air ready to begin their quest for the Source of Truth. Here is how their journey went down.

    THANG

    Mosey to front of bus loop for COP: SSH x 20, DQ x 12, LBC x 20, Flutterkick x 20, Hand release merkin x 15

    Mosey to front of school for 10 minutes of Burpees

    Mosey to side of school for Triple Check: Box jumps on stairs, 6 inch hold, run parking lot loop

    Mosey towards back of school. Stop for 3 WallWalkers OYO

    Mosey to basketball court for Taking & Thinking (“Ride” by twentyonepilots) : lung in place + squat jump on “Taking” or “Thinking”

    Mosey to front of school for curb crawls up to 5, repeat 5 and back down (bear crawl + crawl bear)

    Mosey back to VSF for 2 min of Mary: Dolly x 20, Freddy Mercury x 20

    COT – Wilson took us out

    Moleskin:

    Welcome to FNG Carmen. Way to push it on your first F3 workout! YHC appreciates the Greek/Finish combination and European flair you brought to SOT this morning!

    YHC had not seen Wilson in a while…good to see him back. Ask him about neighborhood parties in Summer Lake. Could be worth trick-or-treating there next Halloween.

    F3 RVA almost lost Johnsonville today. YHC carpooled with Jville and arrived a few minutes late. Jville usually stands at the end of his driveway when YHC drives but not today. YHC pulls into drive, texts Jville to enquire if he’s coming, affirmative response received within the minute, YHC waits, YHC waits, stairway light turns on, door opens, Jville descends down his outdoor stairs too quickly missing a few steps and almost decks it, YHC realizes Jville is barefoot & half dressed with an armful of clothes. TClaps to JVille for rushing out of bed to take the SOT pain.

    McRibb has another connection through Jville & McRibb’s brother-in-law or something…Kevin Bacon may need come back!

    Rosie found some sleeves to wear.

    Announcements:
    HDHH on Wed of next week. Flashdance and/or Flatline have expressed interest in leading but have not committed.

  • 2.0 Friendly

    15 strong men & boys gathered on a glorious morning for a beat down that went something like this:

    THANG

    COP: SSH x 25, Merkins x 10, LBC x 20, Crab Cakes x 20, Arm Circles x 15 each side, Warrior 20 seconds twice each side

    Mosey to never ending bus loop

    Pole Smoker Relay – grab a pole, hold six inches, guy on end performs 4 pole smokers, runs to end of line and grab next open pole

    Slalom through remaining poles to end.

    Blimp: 4 sets of 5 burpee broad jumps, 10 lunge strides, 15 bear crawl strides, 20 duck walk strides

    Find a Restrictor Plate for Monkey Humper Escaltor: run w/ restrictor plate length of median, perform 5 monkey humpers, run back, 10 monkey humpers, repeat, increasing by 5 up to 20, then back down to 5
    Restrictor Plates consisted of 2.0’s, backwards runs, bunny hops, karaoke, side shuffle

    Plank-a-thon: Plank until failure – regular plank, keep both hands and bum down.

    Mosey to back entrance, grab some wall for Wall Work:
    Wall Planks for 60 seconds, Wall Planks for 30 seconds, Donkey Kicks x 15, Wall Walkers x 3

    Circle up for some Mary: Capital Letters, Sky Thrusts (AKA ABPs), Freddy Mercuries, X’s & O’s

    Mosey back to flag for 8 count Body Builder Burpees

    COT: Atilla took us out.

    Naked Moleskin:

    YHC really enjoyed the 2.0 participation. Welcome to Master Builder & Veep who both showed extremely strong resolve to make it through the entire workout. Marv & Veep dominated the Restrictor Plate Escalator…and Veep still had energy to Wall Walk as well as anyone else. Strong work!

    Cliffhanger is strong…and may be as fast as his father. Respect.

    The Chicken Whisperer named his first member of the Richmond PAX (Master Builder). The success was welcomed after failing to name Minnie Mouse “Wonton” instead.

    Dreamliner dominated the Plank challenge…and would probably still be planking if YHC hadn’t moved on to the next exercise

    White Deer is rubbish at performing Crab Crakes…probably the worst in the RVA Pax. Check it out next time you can. Hilarious. Johnsonville, on the other hand, can rotate in a circle while Crab Caking. Respect.

    Announcements
    – 2nd F only this Wednesday for HDHH. 5:00’ish @ Hardywood (the brewery not at Hardywood’s house).
    – Hampton Roads/VA Beach launch in Nov & Dec – see Johnsonville & Dreamliner for more info – Participation encouraged

  • Pre-Blast for GridIron on Sat Oct 15, 2016 – 2.0 Friendly Workout!

    Döner Kebab is Qing a 2.0 friendly workout at Grid Iron this Saturday.
    Bring your sons and/or daughters and/or selves for some fun.
    YHC will work on the Chicken Whisperer’s cadence calling to see if he’s up for leading some COP!

  • Driest Wet Fields Ever

    12 strong converged to meet the wet day with a beat down that went something like this:

    COP
    SSH x 28, Merkins x 12, DQ x 10, Mtn Climbers x 20, Crab Cakes x 20, LBC x 20

    Mosey to Basketball Courts for Kig of Hearts (suicides)
    forward, backward, plank-o-rama, karayoke, al-gore-o-rama

    Bear Crawl to middle, split pax in half, Crawl Bear back.
    Crabwalk Pacman
    4 rounds: 3 pacmen vs 9 ghosts

    Mosey to Soccer fields
    Lindsay: Pole smokers + monkey humpers (run a lap if you finish early)

    Mosey to field
    Blimp across field & back
    5 burpee broad jumps, 10 imperial squat walker steps, 15 lunges, 20 bear crawl strides (come back to 6 after each round) 3 rounds.

    Mosey to bleachers
    Triple check: muscle ups, dips, run width of field

    Mosey back to SF
    Capital Letters to spell “BILLS BEAT CARDINALS”

    COT: Gumbo took us out

    NMS

    After drenching rains, the sky was dry for the entire workout. The fields at Huguenot Park continue to not disappoint. That might have been the driest YHC has been after a “wet” workout.

    YHC really enjoyed the pacman, though the ghosts won each round.

    Hardywood set an impressive pace in the Blimps…glad there was a restrictor plate to keep PAX together.

    Toga’s Spartan experience was discussed in detail. He would do it again but not at Wintergreen. Don’t ask him about it. Seriously.

    Announcements
    – Virginia Beach expansion starting the first Saturday in November. Clown car from RVA to Mt Trashmore for 6 saturdays in a row. No word yet if Wilson will be in said clown car.
    – HDHH at Crossroads Wednesday night. See Hardywood for details
    – Convergence Saturday 10/8, 6:00am @ Dogpile

  • Fudd saw a beaver

    3 semi-regulars gathered for a Sunday morning run along the banks of the James River. 1 regular was already underway.

    THANG:
    NorthBank to Belle Isle, cross the river and return on ButterMilk

    NM:
    BlueBalls set a good pace, followed closely by Fudd with YHC pulling up the rear.
    Fudd saw a beaver in the canal just across from Maymont.
    Saab showed up just before crossing the suspension bridge. He ran the same course in the reverse direction.
    YHC appreciated BB & Fudd circling back a few times.

    Great run, ready for BRR!

  • No Love for the Haters

    15 strong men gathered on a seasonably cool morning at Huguenot Park. The celebratory beatdown went something like this…

    THANG

    COP: 40 SSH, 40 LBCs

    Mosey to Soccer Parking Lots

    40 x 4: 40 lunge strides then run around square parking lot…TD Al Gore when done. Repeat 4 times.

    Mosey to benches

    Forty (Lindsay): Box Jumps & Muscle Ups

    Circle up on field

    Double Tabatta: 40 on, 20 off (alternating between Imperial Squat Walkers & Box Cutters)

    Line up at end of field

    Abbreviated Beast: 4 stations per half, 5 reps…for a total of 40 reps
    1 set: Merkins

    Circle up quickly

    4 minutes of burpees: try to do 10 per minute for a total of 40

    Mosey back to VSF

    COT

    Johnsonville took us out.

    Naked Moleskin:

    YHC turned 40 yesterday and tried to incorporate as many things “40” as possible, coming just shy of passing out banana chips and listening to U2’s Forty.

    The Forty/Lindsay was in honor of Toga.

    Not much rest today…the PAX was strong…must have been the weather

    YHC found $25 cash money on the fields during the Beast. Not being claimed by a member of the PAX, the coffeteria that followed was courtesy of the poor soul who is missing $25. Good fellowship and outdoor seating! Cheers for that.

    No more hate…finally time to coexist.

    Cheers to Shawshank for working out with F3 RVA this summer while home from VMI. Good luck next year! You’re always welcome to join us whenever you’re back in town. Take Flipper up on his offer to buy you a bottle of Merlot.

    Announcements:

    BRR meeting @ TYA’s house after the Aug 31 Hill Run

    Grid Iron this saturday: bring kettlebells, jump ropes, medicine balls and 2.0’s