Tag: Circus Maximus

Godwin

  • A Royal Straight, Sort of

    The not-so holy trinity PAX of 3 assembled in the gloom to attack the weekly KB workout.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • KB Lindsay at the picnic tables with KB step-ups and sit ‘n presses
    • KB ladder – 10, 15, 20, 25 reps, adding an exercise at each interval
      • 70 high pulls
      • 70 curls
      • 70 sumo squats
      • 70 overhead pulls
      • 70 presses
      • 70 lawnmower pulls, each arm
    • COT with YHC taking us out

    Had the royal straight of COTs in this order – Offshore, 46; Lighthouse, 47; and Attila, 48.  Pretty cool  Pretty unplanned.

    God is good all of the time!

    Attila

  • Dora Day

    8 marvelous athletes arrived on a seasonable morning to build that lean muscle mass. I was trying to think of a theme for the workout and I thought it is close to Thanksgiving and Thanksgiving is in honor of the Native Americans and Pilgrims, the Pilgrims were explorers and Dora is an explorer. Therefore, it must be Dora Day.

    COP: The usual: DQs, DMH, HRMs, FMs and ACs. Mosey to side of school.

    First Dora: 50 – Sit and Press, 100 – Bench Press, 150 – coupon squats, 200 – 2 count flutter kicks. Partner 2 is bear crawling across the side road and up the mini hill and running back down. Mosey to light post.

    Second Dora – 50 burpees (the crowd pleaser), 100 – Rows – 2 count, 150 – Curls, 200 – LBCs (no coupon). Partner 2 runs from one lamp post to the next. Mosey to home base.

    Third Abbreviated Dora – 50 Overhead presses, 100 Halos (these became challenging). Partner 2 runs from one part of the parking lot to the other. Oh crud we still have a few minutes left. Mosey to wall.

    Wall sits, 10 donkey kicks, wall sit, 15 donkey kicks. Finish with coupon American Hammers and stretching.

    Ruck this Friday at Tuckahoe Elementary 6:45 p.m. Collecting can goods. See Slack or Lockjaw for details.

    It was good to lead and good to talk to Pigskin and Fudd at Coffeeteria at Starbucks. Pray for those in Israel or the Gaza Strip and those suffering from health issues.

    Thanks for letting me lead.

    Fireman Ed

  • Rifle carry

    Turns out, the worst part of the 11s was the Rifle carry between the exercises.

    Classical music was provided. Standard Disclaimer given. No one almost passed out today. Or according to Friedrich Nietzsche: “What doesn’t kill us makes us stronger.”

    Warmup

    • SSHs, Ukrainian Soldiers, Don Quixote, stretch arms, stretch hamstrings.

    Deep Mountain Climber countdown

    • 20 Swings (single count)/20 Deep Mountain Climbers (Single count);
    • 18 Hammer Curls/Deep Mountain Climbers,
    • 16 Upright Rows/Deep Mountain Climbers,
    • 14 Triceps/Deep Mountain Climbers,
    • 12 Sit & Press/Deep Mountain Climbers,
    • 10 Press/Deep Mountain Climbers,
    • 8 Squats/Deep Mountain Climbers,
    • 6 Swings/6 Deep Mountain Climbers,
    • 4 Hammer Curls/Deep Mountain climbers,
    • 2 Upright Rows/Deep Mountain climbers.
    • Run around island:

    11s. We walked back and forth across the courtyard area to the Propane Tank and the door.

    • Renegade Rows, Rifle carry, Bench Press
    • Run around island

    Variation on 11s

    • Do 10 Merkins, Farmer’s carry one direction and waiter’s carry the other direction. We did the Countdown from 10 to 1 on Overhead pulls. Except we didn’t quite finish. I think we were down to about 3 overhead pulls to finish up the set.

    Back to the flag for numberama, namearama

    Announcements:

    Tuesday noon: 2nd F at Firehouse Subs on Tuesday (in 5 days)

    Convergence for Thanksgiving at Mary Mumford Elementary

    Take out by YHC. “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle

  • Heavy Metal Kettle II

    Seven cold warriors showed up for the annual rock concert. In what Fireman Ed called “the most awkward beginning to a workout”, I began with a poor reenactment of the beginning of the “I Wanna Rock” video. Was hoping to see White Deer for the “Slap your fat face” line but used Offshore instead. Thankfully, he did not attack me while I yelled in his face: “What do you want to do with your life?”

    The setlist:

    I Wanna Rock (Twisted Sister): warmups SSH, Arm circles, maybe something else

    Cum on Feel the Noise (Quiet Riot): High Pulls in verse, Swings when we rocked our boys

    Run to the Hills (Iron Maiden): Partner up. One runs to the hill and back, the other does overhead presses

    Dirty Deeds Done Dirt Cheap (AC/DC): Curls during the verses, Squat Thrusters to ” Done Dirt Cheap”

    Here I Go Again (Whitesnake): Sit and press during Chorus, Flutters with Bell during verses

    Shout at the Devil (Motley Crue): Squats during verse, Overhead Triceps on each “Shout”.

    Balls to the Wall (Accept): People’s chair with bell during verse, and you know what during Chorus

    Crazy Train (Ozzy): Single file lunges with bell, then Bear Crawl, then Crab Walk

    It’s So Easy (GnR): Lawn mower pulls in verse, High Pull Burpees (or burpee of your choice) when Its so Easy

    Round and Round (Rat): Ring of fire with Rifle Carry while each Pax chooses a ten count kettle exercise. Offshore heard it called a “Cusack” downrange.

    Time flew by for me, not sure about for anyone else. Thanks for letting me lead.

  • Just Ask the PAX

    Another Thursday, another KB workout to knock out.  Seven iron men joined forces in the gloom.  Here is how it went down:

    • COP
      • Invisible jump rope
      • IW
      • DQ
      • Helicopters
      • Arm cirlces
      • Dead man hang
      • Suzanne Somers
      • HRM
      • LBC
    • KB beast
      • Sit ‘n press with behind the back carry
      • High pulls with waiters carry on right arm
      • Curls with waiters carry on left arm
      • KB presses with death crawls
      • Tricep press with weighted lunges
      • Swings with around the world mosey
    • COT with YHC taking us out

    No pain, no gain.  On paper, does not look like much.  The PAX can speak for that.

    God is good all of the time!

    Attila

  • 1620

    7 men met and they worked out with kettlebells. That’s what we do at the Circus. The theme was 16 for my daughter’s birthday and 20 for my years as a married man.

    COP: DQs, DMH, Merkins, MCs, add in a little Suzanne Somers since she passed (I did not make them do 76 of them thankfully), LBCs. Mosey for some 1620s.

    Sit and Press do 2 sets of 8 and 2 sets of 10. Mosey a bit.

    Then Bench press 16 and 20. Mosey and repeato the 16 and 20 with Lawnmowers pulls (which I called dumbbell rows – who calls them that?), Step ups 1 count, High pulls and Finish with 2 count flutter kicks with coupon.

    Mosey to bus loop. Line up. Pacer runs to end of bus loop and back. Others do burpees, bicep curls, overhead presses, swings, LBCs and coupon squats. SOS the second time with bear crawls and bernies as the pacer and the third time lunges and run back as pacer.

    Finish with prayer. Please pray for Whitesnake’s father n law as he grieves the loss of his M and goes through the pains of needing specialized care.

    Thanks for letting me lead and for finding a way for the Jets to beat the Eagles even without a decent QB.

    Fireman Ed

  • GHOSTS North of the River- SOJ Strikes again

    The Ghosts from SOJ arrived in the clown car to steal the Q.

    10 men were ready for YHC to lead back to school session kettlebell style.

    Warmup- mozey around the parking lot followed by SSH, helicopters, cherry pickers, Merkins, LBCs

    THE THANG – BILLY MADISON – kettlebell style

    12 reps for each exercise- stacking the exercises as we go. lap around the parking lot between grades

    1st grade- Squats

    2nd grade- Squats, halos

    3rd grade- squats, halos, chest press

    4th grade- squats, halos, chest press, lunges

    5th grade- squats, haos, chest press, lunges, swings

    6th grade- squats, halos, chest press, lunges, swings, curls

    7th grade- squats, halos , chest press, lunges, swings, curls, overhead press

    8th grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups

    9th grade- squats , halos , chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers

    10th grade – squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins

    11 grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins, LBC’s

    12th grade- we skipped to 6th grade for good effort and time reasons…overhead press, big boy sit ups, skull crushers, merkins, LBC’s, BURPEES

    TIME CALLED

    Announcements- Rockwood park picnic, happy hour 10/13….check slack for details

    continued prayers for LIV, Wildcat and everyone in Israel.

    Thanks for allowing me to lead the great group of men this morning. the mumble chatter was wide ranging and a good beat down was served. Have an awesome day and watch out for ghosts!

  • AMRAP @ Circus

    No Q, no problem.  Time to play the hits.  Here is how it went down at Circus Maximus this morning with YHC bringing his usual deceptive, yet cumulative beat down with KBs:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • APD
      • Merkins
      • LBC
    • AMRAP – 5 exercises, 30 seconds, 4 intervals with decreasing rest (20 seconds down to 15 down to 10 down to 5)
      • Hi-pulls
      • Curls
      • Squats
      • Tricep pulls
      • Swings
    • Run the loop
    • Round 2 for AMRAPs, same set-up
      • Sit ‘n press
      • Overhead pulls
      • Skull crushers
      • KB hammers
      • Presses
    • Mary – AMRAP style
      • FM
      • Side crunches – each side
    • COT with YHC taking us out

    Great work from the PAX today.  A deceptive workout where the cumulative effect of everything catches up with you.

    Lunch at Firehouse Subs in Innsbrook this coming Tuesday.

    God is good all of the time!

    Attila

  • Got Decked

    A great fall morning welcomed a six-pack looking to build a KB six pack (do not ask me what that is as I do not know if it means anything).  Here is how it went down:

    • COP
      • Invisible jump rope
      • Ukrainian soldiers
      • Dead man hang
      • Arm circles
      • Helicopters
      • Merkins
      • LBC
    • Deck of death – each suit is an exercise, 12 reps each time we see that suit
      • 156 sit ‘n presses
      • 156 curls
      • 156 squat thrusters
      • 156 overhead pulls
      • 24 burpees
    • COT with YHC taking us out

    Short BB, but the workout is a ball buster.  The PAX could feel its deceptive brutality.  Great work all around.  It was a great start to our Thursday.

    God is good all of the time!

    Attila

  • Lights on early

    Music provided Moody Blues, etc. to distract you from the workout.

    Disclaimer

    Warmup with SSHs, IW, Don Quixote, Cherry Pickers or persimmon pickers as you don’t try to eat a persimmon that is still on the tree.

    Basic approach: we circumnavigated the school and at each red door, did 1 of the following exercises followed by an 20 Ab exercises (or 60 count ab exercise): We did not repeat any exercise.

    Waiter carry, to next door. This list below isn’t exactly right but you get the idea.

     

    20 Swings

    20 Curls

    20 Upright rows,

    20 Triceps

    20 Sit and Press

    20 Overhead press

    20 Goblet Squats

    20 Renegade Rows

    20 Lawnmower pulls

    20 Overhead pulls

    20 Halos

    20 Step ups (10 each leg)

    20 Snatches (10 each arm)

    20 Around the world

    20 Bench press

    20 each arm bench press

     

    Abs included:

    Hammers

    Knee-ups

    Crunchy Frogs

    Flutters

    Hello Dolly

    WWII sit-ups

    Elbow plank for 60 seconds

    Side plank, 30 seconds each side

    Pole smokers

    Freddy Mercury

    Bench legs (the proper name escapes me)

    Side crunches

    V-Ups (only did 10 of these)

     

    Convergence Saturday at 7:30 at the Crucible. FYI: It’s supposed to rain all day.

     

    Closed out with this quote from Romans Chapter 8:

    For I am persuaded, that neither death, nor life, nor angels, nor principalities, nor powers, nor things present, nor things to come, Nor height, nor depth, nor any other creature, shall be able to separate us from the love of God, which is in Christ Jesus our Lord.