Tag: Circus Maximus

Plan B

It’s the day before September 11 and I planned to have us go to the stadium and go up and down the stadium in memory of the NYFD. However, the gate was locked so we had to go to Plan B.

Disclaimer was issued.

Warm-up

20 SSHs

20 IWs

10 Don Quixotes

Stretch: Plank and Right foot/right hand; then left foot/left hand

10 Merkins

Triple Check:

Partner 1 runs across parking lot to wall and returns.

Partner 2 does the newly named ‘McDonald’s’. Sit and lift the KB from the right side to as high as you can, put it down in the middle and then raise as high as you can, put it down on the left side and then raise as high as you can, return to the middle and then the right side.

Partner 3 does Triceps

Next, waiter carry to behind the school and stop for another triple check.

Partner 1 runs to the next streetlight

Partner 2 does Curls

Partner 3 does flutters while holding KB

Walk a little further for 11s

Squats and overhead press

Return to sidewalk near flag

Every man a Q: each person called an exercise for the group.

Time’s Up!

COT

“Those who cannot remember the past are condemned to repeat it.” George Santayana

This is a great quote, but it seems to me that there is a problem with it. And the problem is trying to determine what lessons we should learn from history. We’re not better off if we remember history but learn the wrong lessons.

Tomorrow will mark 25 years since 9-11. With the exception of Mariner, all of us today remember 9-11. It’s unforgettable. The lessons from 9-11 are almost countless but I’ll give you two that I think are solid.  

“The most dangerous form of blindness is believing that your perspective is the only reality.” Friedrich Nietzsche

You aren’t promised tomorrow. Make sure you leave on a good note by showing kindness to those around you.

Twenty warriors, including 4 fathers and sons, did a thrilling kettlebell workout while also learning a new trick for how to get chicks.

The workout was three triple checks with an arm crusher as a break.

First triple was 10 burpee timer with hammers and sit ‘n press (yes, three rounds of 10 burpees). Second was Rifle Carry timer, Goblet squats and Overhead Triceps. Then we did a break of 3 sets of 20 Curls and High Pulls. We finished with a triple of Bear crawl as timer (no bell) with Overhead Pulls and Chest Press.

All of this surrounded by a circle of warmups and warmdowns, finished off with some Mr. Coffee Rogers famous coldbrew.

If you want to know the new trick, you will have to listen to “Like Father, Like Son” by Wolves of Glendale.

Convergence on Monday at 7AM, Forest Hill Park. Lunch Convergence Tuesday noon at Joeys hotdog, Innsbrook.

Thanks for letting me lead.

For those that hate my Qs, today was another one to add to the list.  Here is how it went down:

• COP
  • SSH
  • Ukrainian soldiers
  • DQ
  • Helicopters
  • Arm circles
  • Squats
  • DMH
  • Merkins
  • LBC
  • Side crunches
  • APD
• KB escalator with 10, 15, 20, 25 reps
  • 70 shoulder presses
  • 70 curls
  • 70 high pulls
  • 70 tricep presses
  • 70 lawnmower pulls, each arm
• Abbreviated Lindsay – 30/10, 20/20, 10/30
  • Overhead pulls
  • KB presses
• Run the bus loop
• 3x check
  • Run
  • KB swings
  • Sit ‘n presses
• COT with YHC taking us out

Heavy arm day.  Bye, bye soccer arms.  High reps, especially grueling for those with higher weights.  Good to see Captain Pegleg himself, Gypsy, join the PAX. 

Keep an eye on t-shirt order by DTH.  Labor Day convergence is coming. 

God is good all of the time!

Attila

Step 1. ) Set up speaker and Step 2.) get the rockin’ tunes goin for another week at the circus, where there are always plenty of beasts, a few clowns and no shortage of buffoonery. 5:30am. Let’s roll! Introduction.   Disclaimer.  COP: SSHs.  DQs.  Helicopters (Wojo is a freak yall).  Cherry Pickers.  Mt. Climbers. WWIIs.  Merkins.  Recover. 

The Thang:

Triple check: P1 bear crawls across parking lot and runs back.  P2 overhead press.  P3 High pulls. 

Round 2: Timer lunges across the lot (w/ or w/out the bell) and walks back.  P2 curls. P3 Squats.

 
Round 3: Timer runs across parking lot, 3 burpees and runs back.  P2 Swings.  P3 Upright Rows.

Curb Time: 3 rounds: 15 Lawnmower Pulls. 15 overhead pulls.  15 sit and press.  15 AMs. All OYO. Then a round of 10 (Polka modified by sitting this round out). Then 5.

To the other side of the parking Lot: Death crawls for a bit, all stop for bench press (if ya got it) IC coupled w/ FKs, back to death crawling, stop for Heels to Heaven, death crawls, side crunches, 60 second leg hold…hoooooold it….hoooooooooold it…aaaaand time! 6:15am baby. We made it. Well done gents! Special shoutout to Gypsy for gettin after it on one leg and for the 2 very young men that keep showing up.

BTTF.  Names.  Numbers. 
Announcements: None

Prayers: Prayers for Speakeasy, our brother across town battling cancer. See slack for details from Corned Beef regarding a Meal Train.

YHC took us out.

Try to do something for someone else today. Try to think just a little less about yourself and a little more about those around you. Go get it gents!

Thanks for letting me lead. I’ll SYITG!

15 PAX showed up. Actually 13 showed up on time and I, the Q and Seymore showed up a little late. It isn’t every day that they block traffic on Patterson for 8 minutes to work on traffic lights.

I decided to embark on a walking kettlebell workout and the workout did generate ~3,500 steps. Not WTH caliber but not bad for an aging crew (for the most part).

COP: SSHs per attila, DQs, helicopters. merkins, plank jacks, Freddies. Mosey with rifle carry to side road away from the bus loop. Do some halos when further moseying. Stop to do 10 lawmower pulls and overheads. Then 15 of each. Then 20 of each.

Mosey with halos to the other direction. Then stop and work on abs. 10 sit and press and coupon flutters each. Then 15. Then 20. See a pattern here. Then check on the lady whose car is parked nearby; she is waiting for a battery jump. Mosey by lunging and then moseying further to the Godwin football stadium.

This is where it got interesting. I did not think that a high school girls would be having practice and entering the stadium. So in the effort of spreading awkwardness, I had sets of squats and swings, 10 , 15 and 20 being done next to the entrance. I am sure they thought it was great and not creepy. Thankfully we left before the police were called.

Moseyed back with rifle carries and around the worlds to the grassy area. Did bear crawl and lunge without the weight. White Deer was fast but hurt himself. Hope you are OK WD. Moseyed back to base. Finished with American hammers, heels to heaven and stretching.

Prayers for Handshake’s family, Fudd’s sister Mary, those who are helping kids move and Wojo’s mom. If you are interested in the Lake Anna workout this Saturday, let Tater or Byproduct know ASAP!!! Thanks for letting me lead and sorry I was a little late.

Fireman Ed

A 12-pack assembled at HBR for another beastly Q by YHC.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • Penguins
  • APD
• Mosey down the back of the school and do 15 lawnmower pulls with each arm
• Beast on the band field
  • Back carry and squat thrusters
  • Waiters carry and high pulls
  • Riffle carry and curls
  • Death crawl and sit ‘n presses
  • Around the world and KB swings
  • Weighted lunges and tricep press
• KB mosey back the flag and stretch; COT with YHC leading us

Great work from the PAX today.  The field was super moist.  Plenty of mumble-chatter about that.  Gridiron at Lake Anna on 8/15.  See Tater for details.  Tuesday lunch next week at Pig & Fish, Fish & Pig, whatever it is called.

God is good all of the time!

Attila

A bunch of us showed up expecting Attila to jump in at the last minute and take the Q since no one had signed up. Did he ask us for permission to be out of town? Apparently not. However, fortunately, Fudd came early and agreed to start off the ‘hot tater’.

I agreed to write it up so the following is approximately correct.

Standard disclaimer (slightly mangled). Fortunately, no one got hurt. Followed by

• SSHs
• Ukrainian Soldiers
• Merkins
• IWs
• Right Foot/Right hand; Left Foot/Left hand

Hand off to Lighthouse

• 4 corners in the parking lot;10, 15, 20 and 25 KB curls; Lunges on two sides and Waiter’s carry on the other side
• Repeat with Lawnmowers; 10, 15, 20 and 25 Lawnmowers (split between each arm, e.g. 5 left and 5 right)
• I think we ran around the Circus Maximus next

Hand off to White Deer

• Sit and Press
• Overhead pull
• Bench Press
• Combination overhead pull and Sit and Press
• Reverse Crunch (Hold the bell and pull your straight legs from horizontal to vertical

Hand off to Pinto

• Triple check; timer does waiter’s carry to the propane tank while the other two partners do step-ups and lawnmowers

Hand off to Chicharon

• Repeat triple check with curls and bench press.

Back to the flag for a stretch and time’s up!

COT

• Prayers for Charlotte’s family after her recent death.
• Prayers for Gypsy for his recovery
• Prayers for Chicharon’s father-in-law who has heart issues

Happy Birthday to White Deer!

We began with the Issuance of the standard disclaimer:
• I am not a professional.
• Feel free to modify.
• Push yourself but don’t hurt yourself.
• You vs You
• Don’t leave here with more injuries than you came with.
And then the Warmup
• 20 SSHs
• 20 IWs
• 20 Squats
• 10 Don Quixote
• Stretch: plank position, right hand, right foot, then Pfannkuchen.
Mosey to covered walkway
11s. We walked back and forth across the width of the covered walkway.
• Renegade Rows (each arm), Rifle carry both directions, Calf Raise
• Run around the island
Triple Check:
• The Timer waiter carries their KB to the curb, does 5 burpees and returns
• Partner 2 Squats
• Partner 3 Curls
• Run around the island
• Stretch
Triple Check:
• The Timer waiter carries their KB to the curb, does 5 burpees and returns
• Partner 2 Swings
• Partner 3 Triceps
• Run around the island
Finish with, in cadence
• Seated Triangle Press: Similar to a Ukrainian Hammer but in cadence: put KB down on the left side, raise to a full press, put the KB down on the right side, raise to a full press.
• White Deer did boat/canoe with a KB
• Gomer Pyle did something else (I forgot)
Time’s up!
COT:

I copied the following from Facebook. Sorry, but I didn’t copy the author’s name. There is a picture of the hands on the Sistine Chapel ceiling that the author is referring to. Unfortunately, I was unable to upload the picture.

“In the creation of Adam, the most famous detail isn’t the contact, but the deliberate gap between the fingers. If you look closely at their hands, God’s index figure is strained and stretched to its absolute limit, reaching out with power and determination. In contrast, Adam’s finger is limp and bent at the last joint. This wasn’t an accident by Michelangelo; it was a profound theological statement on free will. The painting suggests that God is always reaching out, but he will not force the connection. Adam, representing all of humanity, is already alive but appears inert and passive. To bridge that final inch and receive the “divine spark,” Adam must make the conscious effort to straighten his finger. It illustrates that while the divine is always present, it is up to the individual to take the final step towards purpose and enlightenment. Your potential is right in front of you–but you have to reach for it.”

After some warmups, we did a set of 7 exercises, all ten count, did a bus loop lap for “rest” and then repeated. 5 rounds total. Exercises were: 1) curls w/ OH press, 2) squat thrusters, 3)swings, 4)lawn mower pulls (both sides), 5)around the world (both directions), 6)jump squats w/bell and 7)plank pull throughs. Objective is to not put the bell down as you work through the seven exercises. The heart got a good test with this circuit.

We then moved to a triple check: timer with any preferred carry, sit ‘n press & flutters w/bell. We were able to get this completed and then went back to the flag for a couple minutes of Mary.

Good to see Gaudi back and hear the great news about another kid on the way. Attila was less gassy than normal and Mr. Rogers did a great job with coffee.

Thanks for letting me lead.

17 strong greeted humidity and spitting rain for another deceptive KB beat-down.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • Penguins
  • APD
• Lucky bus loop – 2x around the bus loop, 4 stops, 15 reps, cumulative exercises
  • 120 lawnmower pulls, each arm
  • 105 curls
  • 90 high pulls
  • 75 sit ‘n presses
  • 60 tricep extensions
  • 45 FK with the KB held high
  • 30 sumo squats
  • 15 KB swings
• Mosey back to the flag for COT with YHC taking us out

Great work by the PAX, and no Offshore, nothing drops.  It is cumulative; it is a battle of attrition with your body.   T-claps to the PAX with higher weights.  Also, good to have a brief reunion with Offshore and Joey Chestnut.  Do not know if Polka liked this one as much as the adult mumble-chatter was minimalized.

Lunch next Tuesday at Capital Ale for 3^rd F.   Prayers up for Pigskin as he heads to Honduras next week to serve.

God is good all of the time!

Attila