Tag: Circus Maximus

Godwin

  • Monument Ave 10K – KB preparation

    By the time yours truly arrived to lead the PAX, the PAX had already formed a circle ready to go. As I nudged my way, the lights went on so off we go.

    COP: DQs, helicopters, HRMs, MCs, FMs, One burpee for late arriving Whitesnake. Off to bus loop.

    Each bus loop is 1K so we do ten loops with ten different exercises (or at least that was the plan).

    Loop 1 – 10 sit and press at each quarter of the loop; Loop 2 – 15 squats at each quarter of the loop. Hmmm this is not going too fast. As a means of accelerating pace, the third loop was a jog. Loop 4 – 20 Lawnmower pulls, Look 5 – Presses for first quarter and third quarter of loop, Loop 6 – yogging time, Loop 7 – Bicep curls first and third quarter of loop, Loop 8 – Bear crawls with kettle bell first and third quarter. This was a crowd pleaser. Gypsy was doing some serious modifications but hey you be you. Loop 9 – yogging, Loop 10 – 15 high pulls per quarter loop. 10K in only 40 minutes. Well done!

    Finished with 5 burpees and some DQ.

    Prayers for those participating in Grow Ruck on May 4th and for a Pax from NC whose mother passed away (my apologies for forgetting his name). Enjoy the beautiful weather and do great things. Good to meet a new PAX (not an FNG) Gaudi. Hope you keep coming back to Circus.

  • Seckora Airplane

    Seckora Airplane

    According to the White Rabbit that was running in the woods:

    One swing makes you larger, and one swing makes you small, And the ones that White Deer gives you, sometimes don’t do anything at all. Go ask White Deer, when he’s ten feet tall.

    And if you go chasing kettlebells, And you know you’re going to fall, Tell them a workout, filled with exercises, White Deer did call. Call White Deer, when he was just small (5′ 6″).

    When the participants get up and he tells you where to crawl, And you’ve just had some kind of weird twist exercise And Atilla’s ass is crying out for more.

    Go ask White Deer. I think he’ll know. When little logic and thinking to a set of canoe exercises he will call And the Whitesnake is assigned the write-up and the rest still want off with my head (from last week).

    Remember what the kettlebell said, Feed your head, feed your head.

    According to the text I got from White Deer, the song can be replaced with a warm up of SSH, DQ, Squats, Merkins, Freddies, Partner leg tosses (straight and then side to side). Then we went around the circle as a rotating pax kettlebell bear crawled while the others did presses, curls, halos, some silly twist, high pulls and 360s.

    Before the dumb canoes, we did another timer rotation where one person ran to a sign and back while the others rotated through snatches, mower pulls, swings, squats, sit&press, bench press, overhead pulls and curls.

  • It was Burptacular!

    Three simple kettlebell exercises: squat thrusters, high pulls, & swings broken up by burpees.

    Start with 10 and work our way down to 1. For example, 10 thrusters, 10 burpees, 10 high pulls, 10 burpees, 10 swings, 10 burpees. Then 9,8….

    End up with 55 of each kettlebell exercise and 165 burpees. Modify as needed. Simple, yes, easy, not so much.

    Beforehand we did some warmups and after the Burptacular we finished with two rounds of partner squats and runs. And we still had time for some Mary: Freddie’s, APDs & reverse crunches (aka work all gas out of your system).

    Not sure the pax is still talking to me but that’s what I get for browsing the web and thinking the Burptacular was a good idea.

  • My Middle Finger for Saturday

    Screw you Johnsonville!  Let me show you how to not get pneumonia while Q’ing in the rain.  Six noble warriors (sans White Deer and Johnsonville) attacked the rainy morning today.  Here is how it went down:

    • COP
      • Invisible jump rope
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • 13/7s – 13 exercises with 7 reps each except one exercise has 13 reps
      • Lawnmower pulls/each arm – 48 reps
      • High pulls – 48 reps
      • Curls – 48 reps
      • Tricep press – 48 reps
      • KB swings – 42 reps
      • Squat thrusters – 42 reps
      • KB lunges/each leg – 42 reps
      • Figure 8s – 42 reps
      • Sit ‘n press – 42 reps
      • KB hammers – 42 reps
      • KB presses – 48 reps
    • Mosey back to the parking lot for some stretching and COT

    Great work under the bus loop by the PAX today.  No laying in puddles or shivering from a cold soaking for any of the PAX.  Also good to have Bocelli join us in his first KB workout.  Hope to see you again soon! Great work all around.

    Many prayers today for those suffering from cancer.  Hopefully the hope that comes from the events of Holy Week are something all of us can meditate on and give thanksgiving for.  God is good all of the time!

    Attila

  • We’re going to do this until we get it right

    A repeat of my last Circus Maximus workout. I got there early so I could set up the KB exercise stations. I printed out and put in 10 clear protective sheets, the 10 exercises. I also brought music. It’s not Summertime yet, but we’re doing politics.

     

    “Well I called my congressman and he said quote

    “I’d like to help you son, but you’re too young to vote”

    Sometimes I wonder what I’m gonna do

    ‘Cause there ain’t no cure for the summertime blues”

     

    Disclaimer: If you hurt yourself, it ain’t my fault.

     

    Warmup:

    • 20 SSHs with Johnsonville doing them in double time and White Deer doing his usual weird thing
    • 20 Imperial Walkers
    • 10 Don Quixote (Don Coyote if you’re from England)
    • 20 Squats
    • Stretching exercises

     

    Over to the covered walkway where I set out the stations and placed Atilla’s 30-pound Kettlebell for the farmer’s carry.

    We had the following 10 stations and 8 people. The 8th person was the timer who did a Farmer’s carry; carried his own KB in one hand and Atilla’s extra 30-pound KB in the other hand and walked to the end of the walkway and back. Then he went to the end and each person moved up one or two stations. In that manner, everyone did 7 of the 10 exercises as well as the farmer’s carry in each rotation.

    White Deer complained that I didn’t have a picture for each exercise. I’ll get Whitesnake to get me White Deer’s picture off the milk carton next time.

    Single Leg Deadlift Standing on one leg and holding the kettlebell in one hand lean forwards keeping your back flat.

    The same leg that goes back is the same arm that you are holding the kettlebell with.

    Go down as far as your hamstrings will allow and then return to the top position.

    Your standing leg can have a slight bend during the movement.
    Clean and Press As you link the 2 exercises together it is important to take a short pause between each movement.
    Ukrainian Hammer
    Thruster combines 2 exercises the Squat and the Press for maximum energy expenditure.

    Start from the racked position and drop down into the Squat, next drive up from the floor and use your momentum to drive the kettlebell overhead.

    Next control the kettlebell back down into the racked position and repeat.
    Triceps
    Side Lunge Holding the kettlebell in both hands close to the chest take a sideways step, push the hips back and drop into a side lunge position.

    Keep your chest up and weight on your heels.

    One leg should bend while the other remains straight.
    Bob and Weave Hold the kettlebell high up the chest with both hands and step out to the side, duck down as if trying to get underneath a low doorway and then bring your other foot across to meet the foot that stepped out.

     

    Make sure that all the movement comes from a hinging at the hips rather than bending forwards at the lower back.

     

    The back should remain flat throughout the movement.
    Curls
    Hammers
    Swings

    After one round, we did some stretching exercises and ran around the island. In all, we did these exercises about 2.5 times before it was time to go back to the flag for 3 minutes of Mary.

     

    Prayer Requests:

    Fireman Ed’s father-in-law has stage 4 liver cancer. Don’t be bashful about going to the doctor if something doesn’t seem right.

     

    Take out:

    Life is too short. Grudges are a waste of happiness. Laugh when you can, apologize when you should, and let go of what you can’t change. Love deeply and forgive quickly. Life is too short to be unhappy.

  • KBs & 3.14

    Nothing like some KBs to start off your pie day.  Put in the reps, break a sweat and burn enough calories for some pie later on.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • Mosey to the picnic tables for 11s with 2x step-ups and sit ‘n presses
    • Mosey to the bus loop for a KB ladder with 5, 10, 15, 20 reps of the following:
      • 50 tricep presses
      • 50 curls
      • 50 swings
      • 50 sumo squats
      • 50 high pulls
      • 50 lawnmower pulls, each arm
    • 4x check with the following:
      • Run
      • Overhead pulls
      • KB press
      • Column sit
    • Mosey back to the parking lot for COT with YHC taking us out

    Great work from the PAX today.  Got stronger and had some fun.  Always a great start to the day.  Hopefully we can carry this energy and joy into the rest of our day.

    God is good all of the time!

    Attila

  • (Circus Maximus) Walk a bout.

    9 Young men beat the sun up this morning to explore some newish territory and get in some steps. It was mildly warm out with some stars and satellites to watch over the pax.

    Here is what YHC somewhat remembers…

    1- Burpee then a mumbling kettle bell toting pax moseyed to the stadium parking lot for some quick introductions and disclaimers. COP- SSH, Don-Quixotes, Dead man hang, Ukrainian Solders, Fudd, Wilson, HRM, WW2, LBC, Scissor.

    4-Corners in stadium parking lot. *Watch out for all the cars. Not sure what they were doing up so early. 10-Curl, 10-Squat, 10-Overhead, 10-Benchpress.

    Mosey to Admin front parking lot for a Triple Check. Timer ran around the parking lot island while we did Squats & Curls.

    Mosey to front bus loop. 20-Curb Dips + 20 Merkins. X3…

    Mosey to front left corner of school stopping at every single tree on left side for (2) Kettle Bell exercises. YHC should have counted the trees first. A lot of trees to admire.

    Found the wall for 10-head, knees and toes, air punch’s & donkey kicks.

    Mosey back to the flag while doing (2) more deep kettle squats at every overhang pole.

    Mosey back to the flag for a COT. Attila took us out with a super inspiring prayer. No Prayer requests and only one announcement. Come visit Senor Frog Monday at HoeDown for his 1 year Q.

  • You can find all kinds of things on the internet

    Disclaimer: “If you hurt yourself, it ain’t my fault.”

    I have a link to 33 kettlebell exercises. I printed out a picture and description of 5 of these so we would do some ‘new’ KB exercises. I put the pictures and description for the new exercises on the ground under the covered walkway with a space in between some of the pictures for a ‘regular’ KB exercise.

    Note to myself for next time I do this: Given the prodigious quantity of bitching, I should have also had a piece of paper with the name of the other exercises (Ukrainian Hammer, Triceps) as placeholders for the other spots.

    Warm-up: All in cadence

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 10 Don Quixotes

    Walk to the covered walkway.

    We had the following 7 stations. The 8th person was the timer who did a Farmer’s carry; carried his own KB in one hand and another KB in the other hand and walked to the end of the walkway and back. Then he went to the end (last exercise below: Bob and Weave) and each person moved up one station. In that manner, everyone did each exercise, including the farmer’s carry once in this rotation.

    Single Leg Deadlift Standing on one leg and holding the kettlebell in one hand lean forwards keeping your back flat.

    The same leg that goes back is the same arm that you are holding the kettlebell with.

    Go down as far as your hamstrings will allow and then return to the top position.

    Your standing leg can have a slight bend during the movement.
    Clean and Press As you link the 2 exercises together it is important to take a short pause between each movement.
    Ukrainian Hammer
    Thruster combines 2 exercises the Squat and the Press for maximum energy expenditure.

    Start from the racked position and drop down into the Squat, next drive up from the floor and use your momentum to drive the kettlebell overhead.

    Next control the kettlebell back down into the racked position and repeat.
    Triceps
    Side Lunge Holding the kettlebell in both hands close to the chest take a sideways step, push the hips back and drop into a side lunge position.

    Keep your chest up and weight on your heels.

    One leg should bend while the other remains straight.
    Bob and Weave Hold the kettlebell high up the chest with both hands and step out to the side, duck down as if trying to get underneath a low doorway and then bring your other foot across to meet the foot that stepped out.

     

    Make sure that all the movement comes from a hinging at the hips rather than bending forwards at the lower back.

     

    The back should remain flat throughout the movement.

    Then we ran around the island and repeated the above rotation including the run around the island almost twice before we ran out of time.

    Announcements:

    Go Ruck May 4 weekend

    Shoe sizing: see Gypsy for details

    Matthew 6: Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

  • Oh sh$t! I have the Q!

    Fireman Ed set his alarm for 5:05, woke up thought “Hmm maybe today would be a good day to fartsack.” Then looked at the Q list and noticed that “He has this morning’s Q”. On his 10 minute drive thought of a few classics to run with the PAX.

    COP: DQs, DMH, Offshore arrives because who needs to stretch, HRMs, helicopters, MCs and FMs. Mosey to bus loop bench area.

    Elevens with sit and press and 2 count coupon step ups. Don’t perform sit and press on a large root. Mosey to road on bus loop.

    Lindseys with bench press and bicep curls. I could hear Attila adapting to his recent upgrade in weight.

    Loop arounds with run around the loop as pacer. Exercises included pole smokers, burpees, coupon flutter kicks, lawnmower pulls and tricep pulldowns. We did this twice.

    Finished with some boring stretching.

    Grow Ruck coming up in early May. Handshake loses his “hate” this weekend with a special Q this Saturday at Dogpile. As always see Slack for details. I am happy to lead and feedback was positive on my not as well planned Q. Sometimes we overthink and overplan things.

    Fireman Ed

  • Facebook Recruit

     A clown car, a senior citizen coming in hot on 2 wheels, and a FNG headlined a post-VD PAX.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
    • KB AMRAP – 5 exercises, 4 rounds, 20 seconds between 30 second intervals in 1st round, then down to 15, 10, & 5
      • High pulls
      • Curls
      • Squats
      • Tricep Press
      • KB swings
    • Run the bus loop
    • KB AMRAP – Round 2
      • Sit ‘n push
      • Skull crushers
      • Overhead pulls
      • KB presses
      • KB hammers
    • COT with YHC taking us out

    Welcome to Zuck!  When you find out about F3 through Facebook, you get name for its founder.  Great work from our newest member.  Happy to report that he does not lower our average age.

    Pigskin Q at Gridiron on Saturday.  You have been warned.

    God is good all of the time!

    Attila