Tag: Circus Maximus

No snow (yet), just 5 strong redwoods with their kettlebells ready for iron to sharpen iron.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Merkins
  • LBC
  • APD
• KB ladder with 5, 10, 15, 20 reps
  • High pulls
  • Tricep press
  • KB swings
  • Curls
  • Sumo squats
  • Presses
• Run the bus loop
• 11s with KB hammers and sit ‘n press
• 5x check
  • Run
  • Pillar sit
  • Overhead pull
  • Lawnmower pulls
  • Skull crushers
• COT with YHC taking us out

Great work from the PAX today.  Fudd tried to sabotage the 5x; he just started making up his own routine.   Great work by Offshore.  There is no better way to comfort an ailing back than a 45 pound cannonball.  Pigskin continues to be a marvel.  A great way to start the day.

God is good all of the time!

Attila

So, finally, Homer came to Circus Maximus and White Deer missed him.

After some initial confusion about who is Qing, we did a warm up. After warm up, we did Lucky Loop: 20 Lawnmower Pulls (each hand), 30 Curls, 20 Overhead Pulls (30 for overachievers), 20 Skull Crushers, 20 Squats, 20 Lunges, 30 Swings, 10 Burpies (to welcome Homer back), 20 Around-the-World, 20 Sit and Press, 20 Flutter Presses, 20 High Pulls.

Great to see Homer back, but too bad White Deer could not come. We missed a lot of his jokes.

I came on the relatively warm confines of MGHS (AKA the bomb shelter) to find the temperatures approaching a non-sunny 50 degrees, not bad for 1/19. 5 others joined me in a KB workout. I decided due to limited brain capacity to replicate the coupon workout I led yesterday but with kettlebells. I made a couple modifications.

COP: DQs, DMH, HRMs, FMs and arm circles. I don’t vary the COPs very much. The FMs did drive a couple of backblasts. Mosey to bus loop.

Triple check (we had 6 – awesome): Coupon bench presses, coupon flutters (switched to LBCs) and run around the loop. Mosey to run parallel to Pump.

Elevens with sit and presses and merkins. Mosey back to bus loop.

Four corners with 10 burpees, 20 2 count mountain climbers, 30 squats and 40 curls for the of age girls. Mosey to home base.

Rifle carry across parking lot, run back, bear crawl back for coupon, rifle carry again.

Ended workout with American hammers and DQs.

Prayers for Attila’s family, Offshore’s friend, Corned Beef’s mom and anyone on the mend physically or mentally. There is the Frozen Triangle this Saturday where there are details a plenty on Slack. Also, Crucible is going to start 10K training on 2/11. Thanks for giving me the opportunity to lead.

Fireman Ed

Sometimes, life is fragile. We had a Pax member in Knoxville, Cardinal, who lost his life, at an F3 workout, on his virgin Q. There is a “go fund me” set up. See 2nd F on Slack for more information (Look for Greenbow, today at 7:30AM). People are asked to Wear Red is Cardinal’s memory.

Also, an F3 brother in Richmond, Jon Michael Freeze lost his life after a run at Christmas time. This is a reminder to appreciate those around you.

And please bring phones with you at your workouts. You never know if you’re going to need them.

The workout went like this. First, Music Maestro!

20 SSH, 20 IWs, 10 Don Quixote, Arm stretch, hamstring stretch

Countdown: 20 Upright rows, 18 Deep Mountain Climbers (single count), 16 Upright rows, 14 Deep Mountain Climbers, etc. This is a favorite quicky workout for me!

20 Swings

20 Hammer Curls

20 Upright Rows

20 Triceps

15 Sit and press

20 Press

20 Squats Goblet

 

Run around the island

11s Squats and Sit and Press with Rifle carry between locations

 

Run around the island

11s curls and swings with Rifle carry between locations

 

10 Burpees

8s: swings and curls (single count)

 

20 Dollies, 15 Crunchy Frogs, stretch (right hand/right foot, left hand/left foot)

Elbow plank to count of 60

 

Number-rama

Name-o-rama

Frozen triangle

Prayers for those going thru a time of grief., even when the loss has been expected.

YHC with the take-out

The joggers too out of breath to say “good morning” caught glimpses of the following as they ran away before Fireman Ed could sentence them to burpees:

COP: SSHs, IWs, DQs, Merkins, Pickle Pounders IC

Mosey to Godwin HS door #13 for 13 Tricep Presses. Proceed around the school, completing a variety of exercises, with the reps matching the red door numbers. For example, at door #9, PAX did 9 Overhead Pulls, at door #8, 8 Overhead Pulls, at door #7, 7 Overhead Pulls. At one door, Lighthouse requested Curls which he would later regret.

The PAX asked about the brown doors and their numbers. YHC assured them he would keep a running total. The PAX completed all 23 red doors.

PAX took a lap around the bus loop, and YHC announced that the brown doors totaled 400 and challenged them to check his math. The PAX split into partners and dropped the lighter heavier kettlebell. One PAX walks around the bus loop performing Curls while the other runs the other way around, relieves the partner, and flapjack. Partners completed 400 curls total.

BTTF for American Hammers IC.

Announcements: Gypsy is still collecting shoes. Frozen Triangle 1/21. Prayers for the Freezes, Cobles, and Hunns.

NMS:

YHC believes this is the first time that all of the red doors were completed at Circus, thus the BB title. The sneaky part about a doors workout is staying under weight the entire time, but the PAX crushed it. YHC intended a “full glam” arms-only workout to preserve the legs for the Snowy Owl, but lapsed by calling Step Ups at door #11. Credit to the DR PAX at The Galaxy for the “stupid” 400 curl exercise. Nobody wanted to be YHC’s partner, and then everyone wanted to be Pigskin’s partner.

Fudd and Pigskin discussed plans for their upcoming trip to Honduras along with Gomer. Necesitamos practicar mas espanol en Fin Oeste.

YHC requests our (non)resident grammarian Vinny to check the capitalization in the backblast – the internets can’t seem to agree.

Four eager beavers including me took a tour of the roads around Mills Godwin high school.

COP: DQs, helicopters, HRMs, FMs, DMH run the bus loop.

Exercises: There were two dice and six exercises for each dice. First dice was for 12 reps. Second dice was for 29 reps. Dice 1 – burpees, sit and press, lawn mower pulls – 2 count, overhead pulls, sumo squats and halos. Dice 2 – bicep curls, bench press, flutter kicks with coupon – 2 count, LBCs – no coupon, SSHs – no coupon and dips – no coupon.

We would mosey to different areas around the school sometimes having to lunge, sometimes rifle carry and sometimes just carrying the da#n coupon. We had the tendency to pick SSHs which made me ban SSHs. We also seemed to like sumo squats and lawn mower pulls. We made the estimated half mile trek around the school and still had time for a mountain climber, American hammer, DQ and DMH cool down.

Prayers for Attila’s mother n law and Florence’s in laws. Convergence is at Dogpile at 6 a.m. (that is early) on 12/31. There is a run to different AOs in January. I forget the name of it because I sometimes am a bad listener. Just ask my M. It was great seeing Florence make the trip up north and I continue to be amazed at what Pigskin can do with a bad back at Triple Respect. And it is always good to see our site Q Attila.

Hopefully Mike White can bring the Jets back to their winning ways this weekend. Do great things.

Fireman Ed

Time to celebrate the holidays, and to stay dry.  To the covered bus drop-offs for a festive KB beat-down.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
  • Merkins
  • LBC

• 12 days of Christmas – KB style
  • 12 lawnmower pulls (each arm) – 144 total
  • 11 overhead pullovers – 121 total
  • 10 sit-n-presses – 100 total
  • 9 weighted sumo squats – 81 total
  • 8 tricep presses – 64 total
  • 7 KB swings – 49 total
  • 6 weighted lunges – 36 total
  • 5 burpees – 25 total
  • 4 high pulls – 16 total
  • 3 American hammers – 9 total
  • 2 merkin rows – 4 total
  • 1 lap around the loop
• COT – YHC took us out

Great work for the PAX today.  Prayers up for those recovering from illness and injuries.  Bundle up the weekend and embrace the suck as cold temperatures arrive.  

God is good all of the time!

Attila

Apparently today was not for the faint of heart.  A cold, steady rain reduced us to 3 KB giants.  Here is how it went down?

• COP
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
  • Merkins
  • LBC
• AMRAP challenge – 5 exercises, 30 seconds for as many reps as possible followed by a rest of 20 seconds between exercises for the 1^st cycle, 15 on the next, 10 on the 3^rd and 5 on the final cycle
  • High pulls
  • Curls
  • Tricep press
  • Squats
  • Swings
• Brief stretching
• 2^nd AMRAP challenge
  • Sit ‘n presses
  • Bench presses
  • Overhead pulls
  • Skull crushers
  • KB hammers
• COT

The PAX remained covered and dry today.  Great work and our arms should be sore later on.  We certainly missed the rest of the PAX today.  For those that fart-sacked, an injured 70 year-old made you look like weak sissies today.

Announcements – check Slack for updates on happy hours, caroling, and upcoming special work-outs. 

Prayers up for our PAX members nursing injuries and needing healing.

God is good all of the time!

Attila

8 seasoned kettle bell warriors descended on the slightly warm and wet confines of the far West End. As Pigskin was arriving the workout went like this:

COP: DQs, helicopters, merkins, FMs, and ACs. Mosey to bus loop.

I called it four corners but someone had to point out that an oval has no corners. Either way, we did 10 of an exercise went 1/4 the way around the loop, did 20, went 1/4 round the loop, etc.

10 burpees

20 sit and press. White Deer complained about getting wet even though he wears several layers.

30 overhead pulls

40 overhead presses – take a lap

50 bench presses

60 curls for the ladies

70 2 count flutters (in 2 sets)

80 lawn mower pulls (in 2 sets)

90 SSHs

100 – sumo squats (in 4 sets)

110 – LBCs (in 3 sets – 40, 40, 30)

120 – one count American Hammers

Finish with 5 burpees and more DQs to loosen us old farts up. Some happy hours are happening including one where HoneyDo displays his angelic voice with Christmas tunes at Fudd’s. Prayers for Pigskin to recover from his back issues and for comfort/peace for Attila’s ailing mother n’ law. Mike White for MVP. Do good things gentlemen.

Fireman Ed

Seven noble warriors embraced the gloom and their KBs at Circus Maximus.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles – small & big
  • Merkins
  • LBC
  • APD
• One man KB Dora – divide each exercise into 5 sets of reps, with a run down the bus loop between sets
  • 100 sit ‘n presses
  • 150 sumo squats
  • 200 lawnmower pulls
  • 250 presses (had to cut short to 200 due to time)
• COT with YHC taking us out

Great work from the PAX today.  We missed the pioneer of RVA triple respect, Pigskin, today.  Get healthy brother!   Great work from the PAX with this high rep workout. 

Remember the shoe drive in December.  Check Slack or reach out to Gypsy with questions.

God is good all of the time!

Attila