Godwin
Sixteen HIMs put a little healthy pressure on themselves to leave stronger than they arrived.
Warmarama
Four Corners, Lady-of-the-Night Style, Bro Code, with Kettlebells
-10 two-count clean and press
-20 curls
-30 KB swings
-40 around-the-worlds
Mosey
Same exercises, starting with a.t.w. counting down to 2X c&p
Circle of Trust
-Discuss what kind of pressure we’re under recently
Announcements
-Lunch @ Firehouse Subs in Innsbrook Tuesday
“The testing of your faith develops perseverance.”
A more “normal” size PAX of 11 was present despite GHS being closed for spring break. Here is how it went down:
YHC surprised the PAX with getting the heart rate up and a heavy dose of cardio with the steps-ups. Mumble-chatter was minimal; this workout was no joke a day after April fools. Good to have Gumbo visit. Prayers up for various PAX members, especially those with family members dealing with poor health.
God is good all of the time!
Attila
21 dudes met at the Circus in search of fellowship, a KB beatdown and probably coffee. The number 21 brought back an old memory of an internship interview on my 21st birthday after a night of celebrating the big birthday. Let’s just say I did not get that job.
COP: The usual – DQs, helicopters, HRMs, FMs and plank jacks (somewhat usual). Mosey to back of school.
Call out a type of carry. Once done do two sets of 20 of an exercise.
Rifle carry – swings
Rifle carry – lawnmower pulls
Triceps while moseying – sit and press
Around the world – no exercise this time
4 corners – 10 burpees, 20 Irish hammers (I am starting to like those), 30 2 count mountain climbers, 40 coupon squats.
Mosey to Pump Road side of school. Halos one way then halos the other way. 2 sets of 20 calf raises. Around the world; mosey to bus loop.
Death crawls – 2 sets tricep pull downs.
Lunges back to base or at least close to base.
Finished with a couple of ab exercises and stretching.
Upchuck needs a replacement for Bridge site Q. Prayers for Handshake’s niece Charlotte and Fudd’s sister Mary. Come out for my birthday Q Saturday at Gridiron if you like. Geno Smith is back with the Jets because he was great the first time he played for them. Thanks for letting me lead!
18 Fabulous specimen of the male physique gathered at Godwin HS today for a KB beatdown with Fudd, who used a Weinke and then promptly lost it so…..this is what I remember:
COP
Lots of stuff: SSH’s, Ukranian Soldiers, Helicopters, Merkins , leg raises, APD’s, inverted scorpion kicks, and some other stuff
Mosey to the bus loop and partner up for a modified Dora:
50 2-count lawnmowers between the team, trade off while other PAX does…..box cutters?
100 Sumo squats, trade off while other PAX does…flutter kicks methinks…..
150 chest press, trade off while other PAX planks.
Run a loop, then mosey to other side of the bus loop for a triple check:
1st round: Timer does Jordans (pass leg underneath leg while you lunge walk) to No Parking sign and back while P2 does curls and P3 does swings.
2nd round: Timer does rifle carry to sign and back while P2 and P3 do clean & press and…….something else.
3rd round: Timer does around the world to the sign, does 5 burpees, and around the world the opposite direction walking back, while P2 does tricep extentions and P3 does flutter kicks.
Mosey back to the flag for a little Mary and then numberama, namerama, YHC took us out.
NMS: Always a pleasure and honor to lead, and today was no different. Good to see some PAX get back out that have been on a sabbatical. YHC arrived super early today (5:27) and got many compliments. Lots of PAX rolled in late, no doubt expecting YHC to have done the same. Coffee courtesy of Offshore was the highlight (as always) and we all appreciate him (and Mr. Rogers) more than we can put into words for their service and the exceptional caffe!
Announcements: March Madness starts today, Upchuck is looking for a Bridge coordinator, and 1 opportunity left for Breaking Bread this month.
Never stop chasing the wabbit!
Fudd
A crowd that continued to assemble through COP, building to 17. Here is how this deceptive beat-down played out:
Good to get some KB work in today. Fudd was nice enough to say he had few to no complaints. I need to get more of those workouts in.
Continued prayers for Roger Roger’s, Handshake’s and Wojo’s families as they have loved ones facing death. Grateful we can have a greater hope. God is good all of the time!
Attila
Is it possible to have fun while doing a Kettlebell workout? What happens when 15 adults who usually act like children are now told to play games they may have played as children? What’s Frogger? (Question asked by Lighthouse). Answers to follow.
After some warmups, we started with a game of Red Light/Green Light. Whoever was “It” got to pick the exercise everyone had to do while walking to reach “It”. Get caught moving when “Red Light” and you back to beginning and do some burpees and start over. After ~8 rounds of this with different exercises (curls, overhead presses, squat walkers, waiter carry, etc), we moved on. It was a 6 out of 10 on the Fun-O-Meter.
We circled up and did some abs (sit n press and hammers) then got up and walked past the coffee station for another game. We played Kick the Can. Regular tag with all the bells in the “jail”. Get tagged, go to jail and do some exercises. “Free” player kicks the can and everyone escapes. Byproduct falls 30 seconds in trying to tag people and it went down from here. It was a 9 out of 10 on the “What was he thinking?” meter.
Everyone lines up at the curb while I grab the speaker. Count off in 3’s, each group gets a different exercise and does it from curb to curb: lunges, rifle carry or death crawl. I play the theme song while we play Frogger. Everyone gets to go and people doing exercises rotate through the 3 exercises after each attempt. Lighthouse goes first and has no idea what Frogger is. He learned quickly. 10 out of 10 in the “Video game re-enactment at Circus Maximus” scale.
Circle up for more abs, go back to the flag. Have a minute left and in honor of Handshake’s F3 anniversary, finish with 8 burpees.
Announcements: Lunch next Tuesday at Joeys, Volunteer opportunity this Saturday 9-1:let L Woods know if you can make it.
All I proved is that 45 minutes can go fast when everyone is confused.
As the weather gets better, please remember:
In the heat of the day, I hang my head down low, and hide my face from the sun, through the light of the day, until the evening time, I’m waiting for the night to c.c.c.c.come!
19 members, which included some strong redwoods and some whiny bitches. Here is how it went down:
This workout is notorious for bringing out the mumble-chatter and commentary. Ironically, one of the most vocal PAX member rarely Q’s and never shows up on time…Fudd. Everyone thinks they are a comedian, but YHC will have the last laugh when you are sore tomorrow morning. That is, if they actually did all of the reps. All banter aside, good to have these men together and a chance to fellowship while iron sharpens iron.
Prayers up for those sick, in the job market or starting new jobs. God is good all of the time!
Attila
18 PAX came in for a warm slightly wet weather beatdown. Since Lent has 40 days I attempted to make 40 applicable to each exercise. The workout started (with Fudd only being one minute late and me butchering part of the COP trying to make fun of Fudd – sorry Fudd. My daughter used to tell me I am funny once a month – she may actually be accurate.) Anyway, the workout went as follows:
COP: SOS – DQs, helicopters, merkins, MCs, arm circles and Freddies. Mosey to bus loop.
Cumulative exercises: 5 burpees, 10 sit and press, 20 squats, 30 curls and 40 bench presses.
4 corners cumulative(My tendency is to come up with unique corners that end up not being corners. I guess we did three corners with a repeat of one corner). 10 tricep pull downs, 20 high pulls, 30 halos (15 each direction – Seymour is a world class haloer) and 40 lawnmower pulls – 20 each arm.
Lindseys: swings and calf raises. I am told ladies like a man with muscular calves. The last set of swings was challenging.
Finished at home base with stretching.
Good to see a couple of not as regulars and have an age range of 9 to 73. Slightly frozen triangle is this Saturday. We think that Bodos is doing his 10 year anniversary Q at Dogpile this Saturday. He may sprinkle some Lenten wisdom. Prayers for Upchuck’s friends, one of whom is not likely making it past this week, Fudd’s sister Mary and Handshake’s niece Charlotte. I was told that I led a very calm beatdown this morning. Big shout out goes to Handshake for escalating the resolution of a burst water pipe issue at my house a couple weeks ago. Great job!
Thanks for letting me lead!
Fireman Ed
An FNG Kyle Smecker (not at sure of the last name) showed up, complements of Gomer Pyle and Gypsy! We named him “Honeypot”. (Works in cyber security, lives in Goochland.)
There’s a lot of angst in politics these days. Thus, the Prayer of Saint Francis of Assisi in COT. Whitesnake suggested an update to the prayer.
We began with the Issuance of the standard disclaimer:
• I am not a professional.
• Feel free to modify.
• Push yourself but don’t hurt yourself.
• You vs You
• Don’t leave here with more injuries than you came with.
Warmup:
• 20 SSHs
• 20 IWs
• 20 Ukrainian Soldiers
• 10 Don Quixote
• Stretch: Right foot, Right Hand
• Stretch: Left foot, Left hand
Mosey to covered walkway
11s. We walked back and forth across the width of the covered walkway.
• Renegade Rows (each arm), Waiter carry both directions, Upright Row
Mosey around the Circus Maximus
Triple Check:
• The Timer rifle carries their KB to the Propane Tank, does 5 burpees and returns
• Partner 2 Squats
• Partner 3 Triceps
Mosey around the Circus Maximus
• Stretch
Triple Check:
• The Timer rifle carries their KB to the Propane Tank, does 5 burpees and returns
• Partner 2 Curls
• Partner 3 Squat Thrusters
Mosey around the Circus Maximus
• Stretch
Back to the flag
Announcements
February 21: Frozen Triangle
COT
Prayer of St. Francis of Assisi (Prayer for Peace)
Lord, make me an instrument of your peace:
where there is hatred, let me sow love;
where there is injury, pardon;
where there is doubt, faith;
where there is despair, hope;
where there is darkness, light;
where there is Circus Maximus, coffee; (Whitesnake addition)
where there is sadness, joy.
O divine Master, grant that I may not so much seek
to be consoled as to console,
to be understood as to understand,
to be loved as to love.
For it is in giving that we receive,
it is in pardoning that we are pardoned,
and it is in dying that we are born to eternal life.
Piglet, White Deer, By-Product, Blue Moon, Mr. Rogers, Borat, Bootleg, Whitesnake, Joey Chestnut, Mariner, Offshore, Attila, Honeypot, Fudd, Gypsy, Luigi, BedPan, Lighthouse, Fortran, Fireman Ed, Seymour, Pigskin
17 Strong christened the bus loop in anticipation of GHS reopening today. Here is how it went down:
Great to see so many from the PAX out this morning. Solid work from the robust crowd that was definitely there for the coffee.
Frozen Triangle this weekend. Lunch next Tuesday at Firehouse Subs.
Continued prayers for those looking for work. God is good all of the time!
Attila