Tag: Circus Maximus

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

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

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

8 men descended on the warm confines of MGHS for a coupon workout. It was good for me to see Gypsy and Bedpan as I have not seen them in awhile. After the lights turned on, we were ready to go.

COP: DQs, DMHs, merkins, FMs, ACs – I am a predictable COPer. Mosey to benches.

Elevens with sit and press and step ups. Mosey to Pump Road side of MG.

Curb crawl up to 4 back down to 1. the space is a little wider than most curb crawls. Either that or I am getting old. Mosey to main MG parking lot.

Doras with 100 bench presses, 200 curls (this got hard after the first 100) and 300 2 count flutters – no coupon. Run around the fire hydrant median. Mosey back to home base.

Do 10 lawn mower pulls each arm 3 times. Develop the back for pool season. Also do 10 squats, 10 calf raises with coupon and 10 swings. At home base, do some more DQs so you don’t pull something.

Prayers for the families and friends of two young guys down in Southside who died in the car crash. Also prayers for those suffering from mental illness or significant physical illness. CSOP in early May at this location. Happy hour on Friday in SOJ. CPR class is now full. Thanks for letting me lead.

Fireman Ed.

Spring is here.  Pollen and humidity greeted those stuck in town this week.  With KBs in hand, here is how it went down:

• COP
  • SSH
  • 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
  • Halos
• Run the bus loop
• 2^nd AMRAP challenge
  • Skull crushers
  • Sit ‘n presses
  • Bench presses
  • Overhead pulls
  • KB hammers
• COT

Welcome back White Deer!  Today was a White Deer friendly Q with limited to no movement.  Also, great to have Pyro with us from Jacksonville.  Solid work from all of the PAX today.  Plenty of fellowship and KB reps in those AMRAPs.  YHC has been consistent this week, high reps and a disgruntled and sore PAX.

God is good all of the time!

Attila

I don’t Q this AO often enough so don’t have a set of routines I like. I found a circuit routine called Fat Amy. Don’t know why it is called that. I have nothing against Amy.

After some warmups we slid into Fat Amy. According to Amy, it went like this:

50 Squats no bell, 10 burpees

40 WWII, 10 burpees

30 Lunges no bell, 10 burpees

20 Kettle bell swings, 10 burpees

10 meter bear crawl, 10 burpees

20 Kettle bell swings, 10 burpees

30 Lunges with bell, 10 burpees

40 WWII, 10 burpees

50 Squats with bell.

That only took 20 minutes and there was enough stamina to move to threesomes. First one involved running, curls and triceps. Second one involved running, sit and press and pull overs.

The group was still ready for more so we did a modified curb crawl. Bear crawl to curb, 10 merkins, crawl bear, 10 derkins, repeat with 5.

Back to the flag for a minute of LBCs to help Attila’s digestion and then a final climax with Freddie Mercury.

Hope the workout helped everyone’s stamina. Fireman Ed missed his 50 squats. He can do them at home today.

During the workout, we were serenaded by The Beatles.

Help! I need somebody!
Help! Not just anybody!
Help! Me with my Kettlebell!
Help!

And then there was another Beatles classic:

Oh, yeah, I’ll tell you somethin’
I think you’ll understand
When I say that somethin’
I want to hold your Kettlebell.

OK, maybe those weren’t exactly the lyrics we listened to.

Who were the Beatles? Ask White Deer. He remembers. BTW. I’m disappointed he didn’t show up. I even played “When I’m 64”.

But the other white animal showed up. Along with 2/3s of VCU’s professoriate. And Atilla. But the lights didn’t show up. And so we began:

20 SSH, 20 IWs, hamstring stretch

Countdown: 20 Upright rows, 18 Deep Mountain Climbers (single count), 16 Upright rows, 14 Deep Mountain Climbers, etc.

Run around the island

20 Swings

20 Hammer Curls

20 Situps with KB anchoring your feet

20 Triceps

20 Sit and press

20 Press

20 Squats Goblet

Run around the island

11s Squats and Curls with Rifle carry between locations

Run around the island

11s Swings and Triceps with waiter carry between locations

Run around the island

Stretch (right hand/right foot, left hand/left foot)

Leg lift to count of 60

numberama, namerama, announcements:

Look for 3rd F: Whitesnake’s Blues concert, April 22nd.

Takeout by YHC

Mumble chatter was high in this PAX of 5.  YHC powered through, and here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Dead man hang
  • Merkins
  • LBC
  • APD
• KB four corners – KB lunges between corners with 5, 10, 15, 20 reps at the various corners
  • High pulls
  • Sit ‘n press
  • Curls
• 5x check
  • Run
  • Lawnmower pulls
  • Overhead pulls
  • Squats
  • Presses
• COT with YHC taking us out

Great work by the PAX today.  Plenty of mumble chatter and laughs.  Byproduct reminded all of us to read every page of your colonoscopy prep instructions.  If you have not seen the recent SNL skit on Cologuard, look it up.  It was the PAX post-workout viewing as it was time to unleash!

God is good all of the time!

Attila

Time to prepare for spring break.  Five somewhat willing PAX member had an arm-heavy KB tour of the bus loop today.  Here is how it went down.

• COP
  • SSH
  • Hillbillies
  • Ukranian soldiers
  • Helicopters
  • Arm circles
  • Dead man hang
  • Merkins
  • LBC
  • APD
• Lucky bus loop – 4 stops around the loop, 2 loops, 15 reps, add a new exercise each stop
  • 120 lawnmower pulls, each arm
  • 105 high pulls
  • 90 curls
  • 75 sit ‘n presses
  • 60 overhead pulls
  • 45 sumo squats
  • 30 KB swings
  • 15 2x hammers
• Mosey to the parking lot for some Mary
  • FM
  • Reverse crunches
• COT with YHC taking us out

Time to revisit the 80’s and try to morph into our favorite SNL characters, Hanz and Franz.  YHC is here to pump the PAX up.  Good work today.  YHC is sure some of those men will be ready to just run tomorrow at Currahee. 

God is good all of the time!

Attila