Tag: Circus Maximus

Humidity is back, but so was Byproduct.  Only one were missed.  A prime 7 joined for a KB beat-down.  Here is how it went down:

• COP
  • SSH
  • IW
  • Cherry pickers
  • Helicopters
  • Arm circles
  • Jazzercise
  • Merkins
  • LBC
  • APD
• KB ladder 10 reps down to 2 then 10 more for each of the following with a chaser of 10 lawnmower pulls (each arm)
  • High pulls
  • Tricep press
  • Curls
  • Squat thrusters
• Run the loop
• 11s with overhead pulls and step-ups (each leg) at the picnic tables
• COT with YHC taking us out

Great to see Oyster make the commute back to the west end for some KB fun.  Offshore continues to impress with his cannon ball KB.  Great work by all of the PAX.  Prayers for those who are sick and injured. HBD Mariner! 

God is good all of the time!

Attila

After a four-year hiatus, the SOJ Takeover brought Gumbo back to the Circus Menu. It was great to get back out to the Circus, throw some weight around and catch up with old friends. YHC is already sore. It went something like this…

No mosey, just circle up for disclaimer and COP, including:

• SSHs
• DQs
• Helicopters
• Dead Man Hang
• Halos
• Goblet Squats
• Merkins – passing the bell under each time
• LBCs

THE THANG:

Modified Lindseys – mosey/waiter carry over to runner alley and line up on the curb. Waiter carry across the alley and do 30 swings and 10 sit and press. Waiter carry back, 20 and 20. Waiter carry back for 10 and 30. Note to self, 30 sit and press sucks! Moving on .

Wall Work – mosey/suitcase carry over to the school wall for:

• Round 1 – 10 goblet squats, 20 donkey kicks, waiter carry across grass and back, wall sit without bell
• Round 2 – 10 goblet squats, 20 donkey kicks, 10 lawnmower pulls each arm, waiter carry across grass and back, wall sit with bell
• Round 3 – 10 goblet squats, 20 donkey kicks, 10 lawnmower pulls each arm, 10 2-count American Hammers, waiter carry across grass and back, wall sit with bell

Triple Check – partner 1 waiter carry under cover to middle of the school, 3 burpees and return. Partner 2, tricep pullovers. Partner 3 lunges.

Ring of Fire – circle up holding Al Gore with the bells. Rosie started with 10 shoulder presses, then 10 merkins and back to Al Gore. Next pax starts pressing when prior guys starts merkins and pass it around the circle.

Mary – 5 minutes of Mary, including Boat and Canoe, APDs, Freddie Mercuries, American Hammers and Superman.

BTTF, COT, Numbers and Names.

Announcements – Get out for the SOJ Takeover if you haven’t already to see some new or old faces.
Prayers for all PAX and friends/family members dealing with ailments and illnesses. Stay strong and push on!

NMS – Great to get back to the Circus – it has been a minute (or 4 years). Great to catch up with Attila, White Deer, Offshore, Pigskin, Lighthouse and White Snake who I don’t see often. It is definitely differing throwing weight around (well weight not permanently attached to my body at least) for 45 minutes. I need to work the Circus into my rotation more. Great mumblechatter and great work guys. Great morning overall, especially watching Offshore dominate with that 45 lb bell like it was nothing. Oh, and Bleeder – you can thank Rosie for leaving sweaty “Ws” all over the sidewalk. Free advertising!

No More Gumbo For You!

Seven warriors gathered in the somewhat humid morning to get some k-bells moving. After hearing the latest from Pigskin, we did the following:

COP: DQs, CPs, HRMs, FMs, ACs

Mosey to bus loop. Roll the one dice. 1 – 10 burpees, 2 – 20 WWIIs, 3 – 20 Sit and Press, 4 – 20 lawn mowers each arm, 5 – 20 shoulder press and 6 – 20 High Pulls. Everyone gets to roll the dice; we even had a break to take a yog around the bus loop. Mosey by waiter’s carry to other side of bus loop.

1-6 is same as before. Add in a second dice. 7 – 20 step ups total, 8 – 20 LBCs w/ coupon, 9 – 25 curls, 10 – 20 2 count KB hammers, 11 – Waiter’s carry for half the bus loop (this was extra challenging for me), 12 – 20 squats. Everyone gets to roll again and we did another yog and then had to roll extra to get squats and KB hammers.

Triple check with bench press, coupon flutters and run around the loop. I confused the Chumster as he thought he had to do a bench flutter. Did another waiter’s carry to home base and ended with a DQ so we can stretch!

Prayers for Pinto, Gypsy, Blue Moon, Lab Rat and anyone else on the IR. The fellas south of the James are coming next week so be ready.

Have a great rest of the week!

Fireman Ed

COP: SSHs Hammer Dances, Power Dances, Dirty Birds, IWs, DQs, Copperhead Squats, Merkins, Freddie Mercuries IC.

Mosey to the back field for 10 rounds of the following:

• 6 Squat and Press
• 6 KB Getups
• 6 2-count Mountain Climbers
• 6 Burpees, jumping over the KB each rep
• 6 High Pulls
• Run to the tire at the end of the field, flip the tire, and run back.

Mosey back to the VSF for a socially-distanced COT.

Announcements and Prayer Requests: The Bridge, all the PAX on the IR (Pigskin, Pinto, Gypsy, Blue Moon, LabRat, …) and family members.

NMS: Strong work by the PAX today. YHC thinks it is the jump over the kettlebell during the burpees that is the most brutal. The beatdown was inspired by the Robbie Miller WOD workout with the following exceptions: 10 rounds instead of 12, no 3 mile ruck before and after, High Pulls instead of Pull Ups, and the addition of Tire Flips. The last time we did this at Circus, we used Partner Jerkins instead of High Pulls and got through 7 rounds.

Homer and Whitesnake got introduced to the SSH variations. Homer’s Hammer Dance looks more like Swag Surfin – hey, maybe he’s on to something new. The PAX soaked up a few grass clippings and got a bit wet in the process. The tire was a nice surprise – the grass underneath was dead so it really needed to be flipped.

A six-pack of KB warriors assembled in the morning mist for KB beat-down.  Here is how it went down:

• COP
  • SSH
  • Cherry pickers
  • Jazzercises
  • Arm circles
  • Merkins
  • LBC
  • APD
• 4 corners – 10, 15, 20 & 25 reps with KB lunges between corners
  • High pulls
  • Shoulder presses
  • Curls
• Run the bus loop
• 11s – sit ‘n presses and KB hammers
• 3x check – run, overhead pulls, and KB presses
• Ring of fire – 10 merkins
• COT with YHC taking us out

Great work by the PAX, and good to see Bedpan.  It was a quieter work-out today with no White Deer, and sans Pigskin, we stuck to one language.

Prayers for Ukraine, Lab Rat, Gypsy and others with unspoken ailments. 

No blood drive on June 4^th.  See you at the convergence on Monday.

God is good all of the time!

Attila

Circus Maximus had 6 for a Hot Potato today, including an FNG headlocked by Offshore. Fireman Ed receives credit for the coming up with the name ‘Bedpan’ (our FNG works at an Assisted Living facility.) Unfortunately, I forgot his hospital name! But he’s from Statesboro Ga, went to Wake Forest, knew Offshore before he moved here recently, his wife is from Atlanta, she’s part Lebanese, she worked at the Lebanese food festival this past weekend which apparently was a big success, he works for Beth Sholom assisted living, his children go to Godwin HS and Quioccasin MS and he lives about 1.5 miles from Godwin. They looked at a map and decided Richmond was the place to be. Not too big, not too small, just right. The Goldilocks of cities.

YHC started off with the warmup: SSHs, IWs, Don Quixote, Cherry Pickers and the Plank stretch.

Offshore took over and we split up into 2 groups of 3s for a triple check of KB swings, KB High pulls and the timer running to the end of the covered walk and back. 3X

Next, Fireman Ed had us each do a different exercise (pole smokers, KB bench press, KB swings, KB Squats, KB Lawnmowers) while the timer ran around the island. 2X

Wrapping up, Whitesnake with 11s: Sit and press and Step ups. Unlike earlier this week, no benches were destroyed on the step ups.

That used up the time.

Announcements:

May 30 Memorial Day Convergence at 7:00 AM at Brown’s Island

June 4 Blood Drive at Epiphany Lutheran from 10:00 AM to 3:00 PM. Sign up at Redcrossblood.org

June 4 is also The Bridge.

Six Circus Maximus Regulars plus one “welcomed by everyone except White Deer” guest Q, grabbed their bells and completed the following:

COP (start delayed by White Deer):

Deadman Hang, Reach for the Stars, Helicopters, DQ’s, Jazzercises, Suzanne Somers L & R

Mosey to the Bus Loop and find a comfortable spot on the sidewalk for:

Super Kettlebell 21’s:

The three exercises are: High Pulls, KB Squats, 2-ct KB American Hammers

21 of each exercise, Lunge across bus loop and back

20, Lunge

19, Lunge

18, Lunge

17, Lunge

16, Run the Bus Loop

15, Lunge

14, Lunge

13, Lunge

12, Lunge

11, Run the Bus Loop

10, Lunge

9, Lunge

8, Lunge

7, Lunge

6, Lunge

5, Bear Crawl/Crawl Bear

4, Bear Crawl/Crawl Bear

3, Bear Crawl/Crawl Bear

2, Bear Crawl/Crawl Bear

1, Run the Bus Loop

Mosey back the flag for:

COT, Numbers, Names, Announcements and YHC took us out!

Announcements:

Tuckahoe Takeover Week continues

2 year Currahee anniversary tomorrow

SOJ Takeover in a few weeks (how can it possibly be any better than Tuckahoe Takeover??)

June 4 Blood Drive – See Pigskin

June 4 The Bridge Convergence – See Vinny

Memorial Day Convergence at Tredegar 7am

Prayers for Whitesnake’s friend/neighbor Ryan who has Colon Cancer

Prayers for Lighthouse’s family

Prayers for several PAX who are dealing with ailments/issues

NMS:

Nice morning for a kettlebell beatdown! It was nice to see the Circus Maximus men again. It had been too long! Always a pleasure to see White Deer even though he gave YHC a hard time for showing up to Q. It was great to also see familiar faces Atilla and Offshore and to see and get to know Whitesnake, Pigskin and Lighthouse a little better. YHC will be back once school is out! Great job attacking the workout, men and I hope you attack the day, as well!

SYITG!

Kubota

Circus Maximus had 6 today for some warm-up exercises from the Wall Street Journal and some KB exercises I found on the internet, plus a few oldies.

Warmup with SSHs, Lunge Twist out, Lateral Lunge Knee Hug, John Travolta, Skaters (right foot back, right hand to left foot)

20 High Pulls: 20 Deep Mountain Climbers; 18 of each, 16 of each, etc.

Slingshot	10 each direction (around body)
Halo	10 each direction (handle points up in front, upside down in back)
Single Arm Deadlift	(Keep back straight, KB on ground, to KB at waist) 10 each side
Single Leg Deadlift	10 each leg (Same leg goes up as the arm with the kettlebell, balance)
Turkish Getup	5 each side (leg bent at knee is the same side as upraised arm)
Goblet Squat	20 in total (handles pointing down, deep squat)
Racked squat	10 each side
Racked lunge	10 each side
Alternating Single arm swing	20 in total
Clean and Press	10 each side (start with KB on ground, bend knees, keep KB close to body)
Squat and Press
Bottom up Clean	10 each side (KB upside down at rack, hold 5 seconds)
Overhead squat	10 each side (KB held with arm straight above head)
High Pull	10 each side (A swing but pull the KB to the shoulder at top of swing, then push back and finish the swing)
Snatch	10 each side (Start with KB between legs, End with KB above head.)

20 Pull-overs (laying on back)

20 Presses (laying on back)

20 Rosalitas

60-count 6-inch leg lift

 

Announcements:

June 4 at Epiphany Lutheran from 10:00 AM to 3:00 PM: Blood Drive. Please register at RedCrossBlood.org. If you would like to sign up to help, you can go to the Q signup sheet. There is a tab for the Blood Drive.

June 4 ALSO: The Bridge: Flatline is the man to see on details.

 

The dynamic stretching exercises we used as warm-ups were a little difficult to do in cadence. They also required demonstration to explain. Surprisingly enough, the Wall Street Journal does have things in it other than business news. They have some good articles on exercise.

 

The 60-count 6-inch leg lift was accompanied by complaints from White Deer. Seems he visually measured the height of my heels off the ground and it was higher than 6 inches. I’m not sure he’s right but, I’ll give him 50% of my pay for being Q today.

Six noble KB warriors assembled on a beautiful morning for a classic Toga-inspired workout.  Here is how it went down.

• COP
  • Invisible jump rope
  • IW
  • Cherry pickers
  • Arm circles – forwards and backwards
  • Helicopters
  • Suzanne Somers
  • Merkins
  • FM

• AMRAP challenge – rotation of 5 exercises over a 30 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
  • Curls
  • Tricep presses
  • High pulls
  • Squats
  • KB swings
• Run the bus loop
• AMRAP challenge/version 2 – rotation of 4 exercises over a 30 second period, with reduced rest after each rotation, rests of 20, 15, 10 and 5 seconds
  • Overhead pulls
  • Sit ‘n presses
  • KB presses
  • KB hammers
• Run the bus loop
• 15 Lawnmower pulls each arm
• Stretching
• COT with YHC taking us out

Great work by the PAX today.  Good to have everyone there.  Please remember that the blood drive is June 4^th at Epiphany Lutheran Church (Monument and Horsepen).  If you can, support White Snake this Saturday at the Bluegrass Festival.  Park at James River H.S., and there will be shuttles and beer trucks to serve you accordingly.

God is good all of the time!

Attila

7 merry lads got together for some kettle bell fun. It went a little something like this:

COP: DQs, CPs, Merkins, MCs, FMs and ACs. Run around bus loop.

Mosey with coupon held high to side of school facing pump. Lindseys with coupon press and heels to heaven, Run to the fire “hydrant”, not extinguisher after each set. Mosey with coupon held high to main parking lot.

Next exercise: Burpee with overhead coupon press for each parking line. We did not go through the whole parking lot. If we did, a mutiny would likely have occurred. Estimating 15 burpees with the same # of overhead presses. Mosey to Curb and do 10 lawnmower pulls each arm.

Mosey to back of school. Dora with 100 sit and presses, 200 curls and 300 LBCs. Partner runs to the garbage thing called a “receptacle” but is a “big metal doo hickey” and then switches off. For some reason the spot where Pigskin and I were doing the sit and presses was rather wet. Mosey back to home base with a waiter’s carry each arm (Homer’s favorite).

We finished with 15 lawnmower pulls each arm and a set of CPs to stretch.

Announcements: 6/4 blood drive. Epiphany Lutheran church. Donate or volunteer please. Contact Pigskin for details!

Prayers: Gypsy, Handshake’s family, White Deer’s customer, Lab Rat, Ukraine including Lighthouse’s family

I struggled with proper word choice today. Instead of a fire hydrant, I called it a fire extinguisher and instead of a garbage dumpster I called it a garbage receptable. I was never a pro with vocabulary but today I was off. I was like Scuttle the bird in the Little Mermaid, one of White Deer’s favorite movies.

It was great leading the PAX this morning. Welcome Spring. Do great things today!

Fireman Ed