Tag: Circus Maximus

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

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:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
  • Merkins
  • LBC
  • APD
• One-man Dora (each man does all of the reps in 5 sets)
  • 100 sit ‘n press
  • 150 overhead pulls
  • 200 lawnmower pulls (100 each arm)
• 15 leg lift/calf raises each leg
• Mary
  • Side crunches
  • FM
• COT with YHC taking us out

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:

• 20 SSH,
• 15 IWs,
• 10 Don Quixote,
• Arm/shoulder stretch,

Countdown:

• 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (single count)
• Run around the island

Partner up:

• Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
• Partner 2 does the called exercise
• 100 curls
• 100 squats
• 100 pole smokers
• Run around the island

Partner up again:

• Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
• Partner 2 does the called exercise
• 100 Swings
• 100 overhead press
• 100 Situps with KB anchoring your feet (interlace your fingers behind you head for the whole exercise)
• Stretch
• Run around island

Finish

• 15 Triceps in cadence
• 15 KB Lunges in cadence
• 20 Lawnmowers each arm OYO
• 20 overhead pulls OYO
• 60 count 6-inch leg lift

Back to the flag for numberama, namerama

Announcements:

Saturday Ultimate Frisbee

Tuesday noon: 2^nd 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.

Nothing says summer like KBs and humidity.  Four noble warriors joined forced this morning to have a little fun, and here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • HRM
  • LBC
  • APD
• KB 4 corners – lunge walk the 4 corners with 5, 10, 15 & 20 reps of an exercise
  • Sit ‘n press
  • Curls
  • High pulls
• 4x check
  • Run
  • Overhead pulls
  • Presses
  • Lawnmower pulls
• COT with YHC taking us out

Best wishes to Byproduct as he gives his daughter away on Saturday! 

Summer humidity was here today.  YHC’s butt crack was sweating. 

God is still good all of the time!

Attila

On a beautiful almost July morning, six regulars got together and did a little swinging. KB swinging that is. A few minutes before starting, I thought it was just going to be me, White Deer and Pigskin and I would be the baby at 50. But Lighthouse, Attila and Offshore came in to get the median age down to ~55. The exercises went like this:

COP: DQs, DMH, Helicopters, Merkins, Plank Jacks and FMs. Mosey to back of school.

Doras with 100 Sit and Press, 150 curls and 200 bench presses.

Lindseys with squats and KB swings. Do a set move a few parking spaces and do a set and so on until we got back to home base. Mosey to the well-used bus loop.

Overhead press, tricep pulls, rows, 2 count flutters, LBCs and run around the loop. There was a lot of modifying on this set of exercises. I had a hard time figuring out why there were so many modifications. I think I need to come up with a “List of Alternate ADA Compliant Exercises for my friends at the Circus.”

Finished with a set of American Hammers and some stretching.

Convergence at Dogpile at 7 a.m. on Tuesday 7/4. No announcements or prayer requests for today but lend a hand to a friend if they need help. Thanks for letting me lead.

Fireman Ed

Muggy and misty is made for KB.  Five KB warriors shook off the fart sack to partake this morning.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
• 13/7 burn-out – 13 exercises with 7 reps for each, alternate one exercise having 13 reps
  • Lawmower pulls (each arm) – 48 total reps
  • High pulls – 48 total reps
  • Curls – 48 total reps
  • Tricep press – 48 total reps
  • Weighted lunges (each leg) – 48 total reps
  • Steps-ups with a calf raise (each leg) – 42 total reps
  • Squats – 42 total reps
  • KB presses – 42 total reps
  • Halos – 42 total reps
  • KB swings – 48 total reps
• COT with YHC taking us out

Great work by the PAX.  Pigskin and Gypsy came in neon.  There was a local runner dressed comparably.  They bonded.  They tried to create a nickname for this group.  Lightning Bugs stuck.  They are cute.  

The PAX stayed dry today, so that was a win.

God is good all of the time!

Attila