Tag: Circus Maximus

Godwin

  • Generous Girth, Bionic Bones, and 4th F Sharpshooters – these guys have it all!

    SOJ Takeover week was honored with 7 Circus Veterans humoring an SOJ Kettlebell novice. Here’s how these clowns did way more running than usual:

    The THANG:

    WARMERAMA: 

    • Mosey around the bus loop then circle up
    • Among so many fine vets of the gloom YHC completely forgot the usual Introduction, Welcome & Disclaimer
    • Variable IC Reps (+/- KB) to get the muscles warm top to bottom

    COP #1:

    • NATIVE AMERICAN CRUSADE
    • Line up and walk with hallelujah KB carried overhead, last man completes x5 KB swings then runs to the front
    • Transition to Lunges and last man doing x5 Around the Worlds
    • Transition to walking Curls and last man doing x5 Goblet Squats

    COP #2:

    • Line up on the end of the BBall Court for KB SUICIDES, x5 Rounds
    • Stop after each Round on the baseline for KB WWII’s (Sit&Press) counting down 5–>1

    COP #3: 

    • Circle up in the middle of the BBall court for a KB RING OF FIRE – Plank in a tight circle and pass a 35lb KB around the circle via Pull-Throughs, with each PAX completing a merkin following their pull-through
    • x5 Rounds passing clockwise
    • Recover to stretch a few seconds
    • x5 Rounds  passing counterclockwise

    COP #4:

    • Mosey over to the School Wall and assume Peoples Chair position
    • x5 KB Hoedowns IC
    • x10 KB Curls IC

    COP #5:

    • Mosey over to the big parking lot for a QUARTER POUNDER WITH CHEESE
    • “Sprint” out, complete reps at given distance, then Bernie back and await the SIX before starting next round
    • 25yd – x25 Pull-Through Merkins
    • 50yd – x50 Goblet Squats
    • 75yd – x75 Calf Raises w KB overhead
    • Audible to head BTTF

    Mosey BTTF:

    • Circle up for our last set of the Quarter Pounder – x100 Flutter Kicks (2-ct) while doing presses

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Haha, this crew has some AWESOME mumble chatter. Granted, the amount of bold and well aimed flatulence helps – lookin at you Atilla! YHC admittedly has very little KB experience and so the PAX reluctantly enjoyed a wee bit more Bootcamp movement than they usually incorporate. Gypsy at one point swapped KB’s with YHC, and it was noted that his handle girth was generous, perhaps “too much to easily handle”… but at least he left his other 60+ pound KB back at the truck. TClaps to Bluemoon posting on his day of surgery – he’s truly becoming the bionic man! Always a pleasure to see you guys – thank you for the honor to serve a little SOJ sweatfest love. SYITG, DTH

    Prayer Requests:

    • Bluemoon going for knee surgery TODAY
    • Gypsy still dealing with heart issues

  • Brownish Red Air Quality

    Air quality was not great, but the PAX was stellar.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • KB ladder – 5 exercises, 10 reps down to 2 then 10 instead of 1 with 15 lawnmower pull chaser after each set
      • Curls
      • Sumo squats with a high pull
      • Overhead pulls
      • Flutter presses
      • KB hammers
    • 3x check – run, wall sit with KB, presses
    • COT with YHC taking us out

    Great work from the PAX.  Air quality was RED, with some PAX exhaust mixed in.  For those that do not know, Homer does not own a shirt with sleeves, and Offshore tried to set a record for numbers of curls in light of alternative exercise chosen.  See you in the gloom!

    God is good all of the time!

    Attila

  • Visitors welcome

    Honeydo’s Summer Tour Challenge inspired atypical attendance at Circus Maximus today for a combination of aerobics, kettlebells and old music.

    Disclaimer: Don’t leave here with more injuries than you came with.

    20 SSH, 15 IWs, 10 Don Quixote, Arm/shoulder stretch, Plank/leg 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 runs a short distance, does 5 burpees and returns

    Partner 2 does the called exercise

    100 curls

    100 squats

    100 pole smokers

    Stretch

    Run around the island

    Partner up again:

    100 Swings

    100 overhead press

    100 Situps with KB anchoring your feet

    Stretch

    Run around island

    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

    Take out by YHC. The time between Memorial Day and Father’s Day, think of something you’re grateful for.

  • Beast of a Thursday

    6 HIMs joined forces for another Thursday KB ground ‘n pound.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • Mosey to the band field for a KB beast
      • Back carry with sit ‘n presses
      • RH waiters carry with high pulls
      • LG waiters carry with curls
      • Death crawls with swings
      • Around the worlds with sumo squats
      • Weighted lunges with tricep presses
    • 25 FM in cadence
    • Meander back to the parking lot with a stop to do 20 lawnmower pulls, each arm
    • Find a curb
      • 15 overhead pulls
      • 15 skull crushers
      • 15 presses
      • 15 lawnmower pulls, each arm
    • COT with YHC taking us out

    Another great start to the day with the faithful CM PAX.  Good work by all the PAX.  YHC is happy to report that no one was (further) injured.

    Convergence on Memorial Day at Tredegar at 7 am.

    God is good all of the time!

    Attila

  • No Energy, All Pain

    Eight noble warriors clanged some KB metal in the gloom this morning.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • Catch me if you can – partner up, one man carries 2 KBs while the other does 10 burpees and runs to the loop until he catches up; rinse and repeat 4x each PAX member
    • KB escalator (10, 15, 20, 25 reps)
      • KB press
      • Skull crushers
      • Overhead pulls
      • Sumo squats
      • KB curls
      • Lawnmower pulls, each arm
    • Mosey to the benches – 15 step-ups each leg (on the extra high benches) and 18 WWII sit-ups
    • Mosey to the flag for COT with YHC taking us out

    What a great compliment from Handshake for YHC today, “your Q’s lack energy but they can be deceptively brutal.”  The KB escalator will leave some reminders for the PAX in the coming days.  Great work by the PAX today.

    Convergence on Memorial Day at Tredegar at 7 am.

    God is good all of the time!

    Attila

  • Unit weight

    7 Regulars and 2 of Woodfin’s finest gathered for some KB work. As we waited for the lights to signal 5:30 Offshore was coming in lukewarm at 15 mph (have to obey the speed limit no matter what). At 5:30 we went like this:

    COP: DQs, helicopters, merkins, mountain climbers, LBCs, Mikey Phelps. Mosey to Pump Road side of school.

    Elevens with sit and press and rows. Mosey to main parking lot at MG.

    Lindseys with bench press and bicep curls for the middle-aged girls. The curls get pretty da%n hard. Stay in parking lot.

    Doras with 100 overhead press, 200 squats and 300 2 count flutter kicks. Back to home base.

    1 burpee followed by 2 overhead triceps, followed by 2, 4 and 3,6. Then Attila said “time’s up”.

    It was good to see Handshake and Senor Frog. Handshake was given a light weight that had a slight manhood shape resemblance. Handshake did not partake in using such weight and used a real KB.

    Convergence is scheduled for 5/29 at Tredegar. Be prepared to sweat going up the hills.

    God is good. All of the time. Thanks for letting me lead.

    Fireman Ed

  • CSAUP Phase 2 – Bootcamp

    33 PAX made it to the Far West End for a little Beatdown and the second phase of the CSAUP.

    According to Senator Dunnavant crew who was filming a campaign add during the beatown, this is how it went down more or less.

    Mosey to the COP – 25x SSH, 10x Don Quixote, 10x Ukrainian Soldiers, 10x Copperhead Squats, 15x Arm Circles, 10x Merkin, 10x WA merkins, 10x diamond merkin, 10x HRM, 12x SHAZZAMs, 1 OMC merkins. Flip it over. 10x Snow Angel, 10x Hello Dolly, 10x flutter kick,10x Rosalita, 10x HtH, 10x Crunchy Frogs. Mosey to Circus Maximus.

    Triple check. Run the loop, BTTW, Squats. Fudd shows up.

    Curb Crawl to 5 and back down.

    Pole smoker audible. Apparently we have never done this before, Q revolt ensues. Call it, Mosey back to the flag.

    Finish it off with 50 flutters, 10 Hello Dolly, 15 APD.

    YHC took us out. Bagels and Coffee Fellowship.

    Announcements – May is FNG drive. Bring an FNG out during the month and get him to the Memorial Day Convergence.

    NMS – Thanks for everyone that made it out and for letting me lead. Really excited about all the pax from across the region making it over for this little CSAUP.

    Welcome to Warhol. He is an overall handyman and an artist and we are glad to have him.

  • Card Games

    The PAX had a hot potato at Circus Maximus last week, so YHC was not in the mood for starting a streak.  Time to bring back an oldy, but a goody.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Inverted scorpion kicks
      • Merkins
      • LBC
    • Deck of destiny – 4 suits plus jokers means 12x for 4 exercises and 2 sets of burpees; below is the final tally
      • 156 KB presses
      • 156 overhead pulls
      • 156 sit ‘n presses
      • 156 curls
      • 24 burpees
    • Run the bus loop
    • COT with YHC taking us out

    This workout triggers the same responses every time.  White Deer farts and takes some breaks during burpees.  Byproduct is constantly confused and asking questions.  Offshore follows along just to be a pain in the tail and yank YHC’s chain.  Pigskin and Lighthouse just put their head down and get after it.  T-claps to Mariner for reshuffling the deck and making sure that the PAX consistently had double a certain exercise in each 4x draw of the cards.  YHC simply picked exercises that protected his injuries and allowed myself to successfully finish the workout.

    Remember the convergence on Saturday at Curahee.  Ruck at 6 am, boot camp at 7 am, and then for those interested in injuring themselves, Gomer’s CSAUP follows for the remainder of the day.  God speed to those doing all 3.

    God is good all of the time!

    Attila

  • Hot Potato Served by White Deer

    White Deer was on the Q sheet today.  White Deer was nowhere to be found today.  Time to deploy the hot potato Q.  Here is how it went down:

    • Attila
      • COP
        • SSH
        • IW
        • DQ
        • Helicopters
        • Arm circles
        • Dead man hang
        • Merkins
        • LBC
        • APD
      • Lyndsay – step-ups and curls
    • Pigskin – 20 reps each
      • KB swings
      • High pulls
      • KB presses
      • Tricep presses
      • Renegade rows
    • Fireman Ed
      • Bear crawl and lunge around courtyard
      • Exercise rotation with the runner setting the pace
        • Overhead pulls
        • Presses
        • Sit ‘n press
        • Squats
        • Run the bus loop
    • Lighthouse
      • Exercise rotation with the runner setting the pace
        • Swings
        • KB Hammers
        • Skull crushers
        • Lawnmower pulls
        • Run the bus loop
      • Offshore – mosey back to the shovel flag for Mary
        • Flutter presses
        • COT with Offshore taking us out

    Great work from the PAX today.  A variety of exercise with everyone contributing.  We will send out an APB for White Deer.  No one had an Apple watch to tell Siri to call him at o’dark thirty. 

    God is good all of the time!

    Attila

  • Fill-in

    I filled-in as a last-minute request. So of course, I borrowed an idea from Atilla. Music today included Latino Music featuring Shakira and Banda el Recodo, along with the Supremes and Beatles. We should have more music at our workouts.

    Warm-up

    20 SSHs,

    Disclaimer. Oops! Too late. Some of us are already injured. Oh Well.

    20 IWs

    10 Don Quixotes

    10 Strawberry Pickers

    Move to the covered walkway for a ‘rotation’ of these 5 exercises:

    Swings

    Curls

    Upright Rows

    Triceps

    Squats

    First we did 5 Swings. Then 5 Curls and 10 Swings. Then 5 Upright Rows, 10 Curls and 15 Swings. Etc.

    After we got to 5 Squats, 10 Triceps, 15 Upright Rows, 20 Curls and 25 Swings, we dropped off the 25 Swings and did 10 Squats, 15 Triceps, 20 Upright Rows and 25 Curls. Etc. until we finished the set with 25 Squats.

    Run around the island. Offshore demonstrated good form for the Monument 10K, easily passing all of us.

    Next, we repeated the ‘rotation’ with the following 5 exercises.

    Renegade Rows (each arm) so we first did 5 left and 5 right.

    Pole smokers (we used the KBs instead of a pole)

    Overheads Pulls

    Lunges (each leg)

    Overhead Press

    After we finished this, another trip around the island.

    Back to the flag and

    20 Dollies

    20 Heels to Heaven

    60 count 6 inch leg lift

    Announcements:

    April 22: Saturday is the RVA Bluegrass Jam (not to be confused with the Bluegrass Jelly which isn’t very tasty). For more information, see https://rvabluegrassjam.com/

    You park your car at James River High School. If you come there, you might spot a Whitesnake!

    April 27: Next week at Circus Maximus: White Deer as the Q. Don’t miss it!

    Takeout by YHC