Tag: Circus Maximus

Short Pump now was a Waffle House! We’ve made it!!!!

In its honor, we spelled Waffle House in exercises twice. First we did some warms ups of SSH, IW, Ukrainian Soldiers, Arm Circles, LBCs, Reverse Crunches and Merkins. Then the spelling started:

1st time (20 reps each unless noted): WW2, American hammers, Flutters holding bell, Fourx4s (4 burpees with 4 mountain climbers mixed in), Lawn Mower pulls, Elevens of curls and merkins, Halos, Overhead press, Upright rows, Sit & press, Elevated merkins.

2nd time: WW2, American Hammers, Floor Press, Flutters with bell, Lawn Mowers, Elevated merkins, Heals to heaven, Overhead press, Upright Rows, Squats with bell, Elevens with curls and merkins

Stuffed with waffles we went back to the flag for a little Mary of Flutters, LBCs and very little stretching.

Nice to have some visitors from the summer tour! Rosie and Heist and welcome any time.

Announcements: Rock and Roll AO this Saturday for Rosie’s 9th anniversary, then more rock and roll from 2-4 at Kindred Spirit Satellite location with Whitesnake’s band, Left of July.

Prayers for Rosie’s father-in-law and the medical staff trying to figure out what’s wrong and then fix it.

7 able bodied musclemen gathered in Eagle territory in the far West End. Attila was in sleep catch up mode in his car but once 5:30 arrived he was ready to roll.

COP: DQs, DMH, helicopters, merkins, MCs, FMs and LBCs.

Mosey counterclockwise around the school with sets of 20 and 24 (in honor of my daughter’s Jane’s graduation from Freeman). start with moseying while doing around the worlds. When stopped do 20 sit and presses and then 24 standing presses. Mosey with halos and do 20 coupon squats and then 24 calf raises. Mosey to eagle sheds and do a bear crawl and then run back. I think you are getting the general gist.

Other sets included dips and lawnmower pulls, bench and more bench, bicep curls and more bicep curls, coupon flutter kicks, heels to heaven, american hammers and more presses (Pigskin likes his presses, maybe that explains his prowess). We finished with 20 burpees (4 sets of 5) and some stretching (gots to do that when you get old). Very limited tooting which is a rarity with this group.

Prayers for Fudd’s sister and my father. Have a wonderful Memorial Day (convergence at Belle Isle on Monday at 7) and god bless those who sacrificed their lives in protection of our nation and our rights. Congrats to all high school and college grads!

Fireman Ed

On everyone’s favorite holiday, “Love a Tree Day”, we took to the woods after our warm up. We rifle carried to the path and went into the leaves. Off the normal Circus path, we started with 11s of tree smokers and people chair on a tree with overhead presses. After that fun we did 5 burpees to get rid of the bugs. We then partnered up in the raintree neighbor and one partner ran to a pile of broken tree parts (and wept) while the other did a kettle exercise. We rotated through curls, triceps and lawn mowers.

To finish our forestry merit badge, we went back to the woods and did 11s with sit and press (feet around a tree) and regular presses.

After 5 more burpees, we waiter carried back to the parking lot, partnered off again and did 100 HRMs as a team while your partner ran and touched a tree and ran back.

We circled up and finished with a minute of SSH. It was around that time we learned Pigskin was Wojos Scout master. No surprise that Pigskin was a good scout master. Wojo’s first time to Circus earned him his badge. He can put that on the same uniform with the facial hair merit badge—he had a great teacher.

YHC was short on sleep and just trying to gut this one out.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • APD
• KB beast
  • Sit ‘n press with behind-the-back carry
  • High pulls and waiters carry (RH)
  • Curls and waiters carry  (LH)
  • Swings and death crawl
  • Sumo squats and around the worlds
  • Tricep press and lunges
• Run the loop
• COT with YHC taking us out

Good work from the PAX.  Tough one since we remain under-weight the whole time, and those death crawls down the bus loop suck.  T claps for Fireman Ed moving up to 40 lbs. 

God is good all of the time!

Attila

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

One of the songs was “Light My Fire”. I might need to delete that from the playlist when certain people show up.

Great to see Fudd back in action!

Warm-up: All in cadence

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

Walk to the covered walkway for the ‘Atilla Escalator’. It works like this:

1st Curls

2nd Swings

3rd Triceps

4th Squats

5th Overhead Press

 

• 1^st round: 5 reps of the 1^st exercise (Curls)
• 2^nd round: 5 reps of the 2^nd exercise, 10 reps of the 1^st exercise
• 3^rd round: 5 reps of the 3^rd exercise, 10 reps of the 2^nd exercise, 15 reps of the 3^rd exercise
• 4^th round: 5 reps of the 4^th exercise, etc.
• 5^th round: 5 reps of the 5^th exercise, etc.
• 6^th round: 10 reps of the 5^th exercise, 15 reps of the 4^th exercise, 20 reps of the 3^rd exercise, 25 reps of the 2^nd exercise (drop off the 1^st exercise)
• 7^th round: 15 reps of the 5^th exercise, etc.
• 8^th round: 20 reps of the 5^th exercise, etc.
• 9^th round: 25 reps of the 5th exercise.

Run around the ‘Island’

Stretching exercise.

Repeat ‘Atilla’s Escalator’ with the following set of exercises

1 Lawnmower (each arm)

2 Lunge (each leg)

3 Overhead Pull

4 Halo

5 Upright Row

 

Run around the ‘Island’

Stretching exercise.

 

We still had a little time left so:

• 20 Flutters in cadence
• 20 Ukrainian Hammers in cadence
• 60 count 6 inch leg lift

Numberama,

Namearama

Announcements:

Go Ruck this weekend

Blue Grass Festival this weekend

Convergence at Dogpile, 6:00  and 7:00

Take out:

Occam’s razor is a principle often attributed to 14th–century friar William of Ockham that says that if you have two competing ideas to explain the same phenomenon, you should prefer the simpler one.

Kettlebell ARMAPs were on the agenda for today and unfortunately for the Pax, the voice from my timer app was not sexy enough. “Work”, “Halfway there” and “3,2,1” were about all it said. I will get Splinter to work on a Circus Maximum version. Requirements:

1. Break wind on every exercise from our Six
2. Have White Deer (missing today) make silly comments, mostly about Atilla, that we ignore
3. Count in German and Spanish
4. Insert “that’s what she said” every few minutes
5. Be critical about form with a little encouragement every now and then.
6. Grumble when the word “Burpees” is heard

While waiting for that upgrade, we did the following:

Warmups of SSH, Ukrainian Soldiers, Cherry Pickers, Arm circles, Reverse Crunches and LBCs.

First round of AMRAPs: 60 seconds per exercise, 15 seconds rest-every other exercise does not include the bell; Halos, Merkins, Swings, Heals to Heaven, Mowers, LBC, Goblet Squat, Jump Squats, Teapots, Lunges (no bell). Took a lap for some sort of break

Second round of AMRAPs: 60 seconds per exercise, 15 seconds rest-every other exercise does not include the bell. I took some requests: Overhead pulls, Merkins, Chest press, Heals to Heaven, Mowers, LBC, Goblet Squat, Jump Squats, Curls, Lunges (no bell). Took another lap for a break.

Running out of time we did one round of High Pulls and then wall sit. Then back to the flag for some Mary of WW2, Flutters & hold 6 inches for the last 30 seconds. No Burpees from me for the second time in a row. Don’t worry, they will come back with a vengeance.

Announcements: if not involved in Grow Ruck, come to the Richmond Bluegrass Jam on May 4th from 11-8: https://rvabluegrassjam.com/ for more details.

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.

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.

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