Tag: Circus Maximus

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

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

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

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

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.

I guess better late than never, and a great test of memory.  Here is what happened a week ago at Circus:

• COP
  • SSH
  • Ukrainian soldiers
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
  • Merkins
  • LBCs
  • APDs
  • Lucky bus loop – this is my story and I am sticking to it
    • 120 lawnmover pulls, each arm
    • 105 curls
    • 90 sit ‘n presses
    • 75 squats
    • 60 overhead pulls
    • 45 high pulls
    • 30 swings
    • 15 PLTs                              
  • Return to the shovel flag for COT

Day late and a dollar short.  For the sake of Big Data.

God is good all of the time!

Attila

6 regulars and one new possible regular got together to celebrate Aaron Rodgers’ epic 2023 season with the Jets. The theme was four (# of plays) and 8 (jersey number). COP: DQs, DMH, FMs, Merkins, MCs and ACs. Mosey to bus loop.

While moseying to Pump road side of school, perform 4 sets of 8 overhead presses.

Curb crawl to 4. Mosey to parking lot by main entrance to MG.

4 corners – 8 burpees, 16 sit and press, 24 – squats and 32 swings.

Mix in sets of 8 2 count rows while moseying to back of school.

Dora with 100 bench presses, 150 bicep curls, 200 squats and 250 LBCs. For some reason, a couple folks who like to park in the back head to work ~6 a.m. I guess there is lots to be done.

Rifle carry to first light post (I mistakenly called it farmer’s carry) and then triceps on the mosey to the second light post. Head to home base.

Finished with American hammers, 2 count coupon flutters and stretching (can’t mess up our achilles).

Prayers for Offshore’s older co-worker who is dealing with a fall and COVID and is at Henrico Doctor’s. Convergence at Crucible – see back blast for details. Happy to lead and hope is out there for Zach Wilson.

Fireman Ed

8 PAX eschewed the fart sack in favor of a kettle bell beat down. YHC grabbed his passport and overnight bag for the trek from Chester to N.O.J – well worth the haul. The kettlebells whispered the following…

WARMERAMA:

• Mosy, Welcome, Disclaimer
• SSH, Hangs, Goblet Stretch

THE THANG

• Foreplay: Rifle Carry kettle around the circle, if 1 PAX drops – 5 WWII’s (Lighthouse BEGGED for burpees…)
• YHC’s surprise bag contained a speaker – background tunes for the pain train were initiated

COP 1: Curb Toss Triples

• All Pax planked on Curb
• 3 sideways plank Tosses, 3 merkins, 3 tosses back, 3 merkins
• Run around the Circle Drive
• Rinse and Repeat x 3

Intermission: Rifle carry kettle around the circle, if 1 PAX drops – 5 merkins

COP 2: “C-I-R-C-U-S   M-A-X” Group Session

• Pax 1: Farmer’s carry to end of loop, murder bunny back (tag in the next PAX)
• Rest of Pax – “Bank” 400 reps in total (all w/ Kettle)
  • Copperhead Squats
  • Incline Presses
  • Rows (on the curb)
  • Chest Presses
  • Underhand Curls
  • Swings
  • Mosy (around circle – 2 laps)
  • Abs (Heels to Heaven)
  • X-Factor (Cross body plank toss)

Finisher

• Mosy cool down run

• Hold Plank
  • Name pax to your right – miss a name – 5 merkins!
  • F3 Credo (@Heist for bonus points with the mission statement)
  • 5 core Principles
• Rifle Carry BTTF

COT:

• Counterama #8
• Namerama
• Announcements: Saturday Rock n’ roll, Labor Day Convergence, 9.16.2023 Love for Live, 10.17.2023 Rugged
• YHC Closed out in Prayer: Good luck and safety to Offshore at his 100-mile trail bike ride. Safety and sanity for all F3 families traveling over the holiday weekend.

NMS:

This is my 3rd post at Circus – and it never disappoints! YHC recently did some light reading that confirmed his suspicions – kettle bell work (swings in particular) is one of the best posterior chain muscle building tactics there is. Hence the obsession with logging 45 minutes of windshield time to see this gang of bell bangers. Props to @Fireman Ed for beating that KB like it owed him money. Loving the cool weather to facilitate a proper beatdown – thanks to the Circus Maximus crew for bringing the effort – and some fun along the way. SYITG!

-State Farm

A great mix of regulars and summer tour visitors joined the KB circus this morning.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
  • Merkins
  • LBC
• 11s – steps with each leg and sit ‘n press
• KB escalator – 10, 15, 20, 25 reps of an exercise with new exercises added for each rotation
  • 70 high pulls
  • 70 tricep press
  • 70 squats
  • 70 curls
  • 70 shoulder presses
  • 70 KB swings
• 4x check
  • Run
  • Overhead pulls
  • KB presses
  • Lawnmower pulls
• COT with YHC taking us out

Great to have some Southside takeover today.  Much respect to the PAX members that traveled 45 minutes each way for a 45 minute workout.  Come back soon. 

Announcements – pickleball tournament on Saturday and Convergence on Labor Day.  Check Slack for details. 

God is good all of the time!

Attila