Godwin
I guess better late than never, and a great test of memory. Here is what happened a week ago at Circus:
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:
THE THANG
COP 1: Curb Toss Triples
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
Finisher
COT:
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:
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
YHC came from parts unknown to find a total 10 wildlings north of the wall. This included 1 fimaliar SOJ’er and an FNG I had EH’ed. While this PAX was not enthusiastic about this foreigner coming north of the wall, especially when YHC called a mosey, they obliged this SOJ’er.
Quick mosey around the bus loop to start. COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins,
The thang: All performed with KB. 3x30x3. 3 sets, 30 reps, 3 exercises, 3 rounds. Curls, Overhead press, and Skull crushers. Mosey around bus loop between each round.
Thang 2: 3x20x2. 3 sets 20 reps, 3 exercises 2 rounds. Chest press, Overhead extensions, LBC’s. Mosey between each round.
Thang 3: 3x10x2 Swings, Squats, straight leg dead’s.
Announcements see slack.
YHC took us out in prayer. Make today awesome.
A great morning for KBs. The lights in the bus loop did not come on, but that did not stop 7 noble warriors. Here is how it went down:
Great work from the PAX today. Enjoyed seeing everyone. Hate to be short, sweet and simple, but busy day ahead. Enjoy being sore tomorrow.
God is good all of the time!
Attila
We had the entire professorial staff from VCU, ½ of the available white animals in the area, a green animal, someone lugging a kettlebell (carrying a kb in your car is way too easy), suspected illegal immigrants from south of the (James) river, and https://www.youtube.com/watch?v=2_ygqPepLjM.
And music! Some of which was in Spanish.
Disclaimer: Don’t leave here with more injuries than you came with.
Warmup:
Countdown:
Partner up:
Partner up again:
Finish
Back to the flag for numberama, namerama
Announcements:
Saturday Ultimate Frisbee
Tuesday noon: 2nd F at Firehouse Subs
Take out by YHC. “At Gibeon, the Lord appeared to Solomon in a dream by night and God said, ‘Ask what I should give you.’ And Solomon said, … ‘Give your servant therefore an understanding mind to govern your people, able to discern between good and evil’”.
Five macho men ready to work out, plus two white animals, gathered in the back of Godwin for some Kettlebells.
One white animal took the Q late as long as the other white animal did the write-up.
We started with side straddle hops and while six of us started with the classic White Deer one arm, one leg swing, White Deer did professional looking SSHs. We were astonished. 62 has been kind to him. After a little more warmup, and according to the white squirrel who lives in these parts, we did something like this:
Stayed in a circle and did Two handed Swings, American Swings, Goblet Squats, Goblet Lunges, Deadlifts, Push Press, Thrusters and some Curls. 10-15 each.
Then left the circle and did 10 deadlifts, 20 KB high pulls, 20 curls, 20 squats, 10 palm presses and 20 rows. Then we got on our knees or knee and did cycles of Wood Chops, Around the World, Halos and Obliques. I prefer being on both knees.
At some point Mr. Rogers had to go. Whether he needed to leave early because the jog home with a 35lb kettlebell was going to take him time or he needed to poop, we were not sure. It did result in everyone else declaring they had to leave over the rest of the morning workout.
Covered in grass, we ended with a triple check of KB Leg Losses, Presses and a run around the circle.
White Deer had a nice spring to his step and whether he is aging well or that was due to Attila and his gas not being there, we will never know.
Welcome to Mr. Rogers new kettlebell. Now nicknamed Officer Clemmons.
My write-up for hire duties have been met. Please like and share!
7 warriors gathered in the semi gloom to work with KBs. Here is how it went:
COP: DQs, DMH, merkins, MCs, FMs, LBCs Mosey to side of school away from Pump Road.
Catch me if you can with 3 burpees and walking with two KBs (yours and partners).
Triple check with two people/exercises: Bear crawl and run back, sit and press 3X. Mosey to front parking lot with 2 sets of 25 bench presses on the way.
Four corners with 10 burpees, 20 overhead presses, 30 coupon squats and 40 curls for the ladies. Mosey to bus loop.
One the mosey do 4 sets of rows first 10 each arm, escalating by 5 to 25 per arm. Did a couple of coupon calf raises on route. At this point in the mosey I overhead an odd conversation about drinking beer is like having breast milk. It made so little sense to me and Attila thought it was a good backblast title so I went with it.
At the bus loop lunge to the fire hydrant do 10 swings, walk to the other side do 15 swings, lunge another 200 feet do 20 swings and then walk to the starting point do 25 swings. Mosey to home base and add some tricep work because some ladies like triceps.
Finished with American hammers and DMH.
Prayers for Mr. Rogers and his son Lincoln and safe travels for Attila to visit his home state of Bama. There is a weekly gathering at Dunkin Donuts at Lauderdale and Broad Tuesdays at 7 p.m. Join them if you can.
Thanks again for letting me lead.
Fireman Ed
Seven turned out on a humid summer morning to play with kettle bells. After a quick warm-up we did the cumulative Lucky Loop. First loop was 15 Lawnmower Pulls (each hand), 15 Curls, 15 Sit-and-Presses and 15 Squats. On the second loop we added 15 Upright Rows, 15 Halos, 15 American Hammers, and 15 Swings. On the third loop we had time only to add 15 Overhead Pulls and that was it. By the time we came back to the Flag the time was over. We missed few regulars and their jokes.