Tag: Circus Maximus

A guy in the neighborhood grabbed the dog and a headlamp and went for a run to see/smell a White Deer, but instead witnessed:

COP: SSHs, IWs, DQs, Merkins, Freddie Mercuries IC

With a 6 PAX, the perfect number, a series of Triple Checks were executed to maximize the mumble chatter. Instead of teams of three, PAX split into pairs and completed exercises in pairs, re-shuffling pairs each time.

Mosey to the courtyard for: Weighted Left Leg Step Ups, Weighted Right Leg Step Ups, Hallelujah Carry around the tree. The Q was wiped out after this and called for a 10 count in desperation.

Mosey to the curb for: Bench Press, Tricep Extension, run to the end of the bus loop and back. Another ten count required for the Q, but got a zehn count instead.

Mosey to the picnic tables for: Sit and Press, American Hammers, run to the end of the bus loop and back. Yet another 10 count.

Mosey to the end for the bus loop for: Left Arm Lawnmowers, Right Arm Lawnmowers, run to the parking sign and back. Another 10 count.

Mosey back to the flag for Curls, Flutter Presses, and Helicopters IC.

Announcements: from Whitesnake: RVA Bluegrass Jam benefiting the Fisher House April 30th: https://rvabluegrassjam.com, from Pigskin: Blood Drive at Epiphany Lutheran June 4th – you can sign up now

NMS: Let it be known – the picnic tables in the courtyard are higher than standard and therefore brutal for Step Ups, much less Weighted Step Ups. Qdrenaline could not even sustain YHC. YHC was inspired by Corned Beef’s Monday beatdown with no counting and lots of mumble chatter. It was easy to remember because YHC is still sore from Monday. The PAX put in excellent work today. Thanks for tolerating an Offshore Q. SYITG!

Circus Maximus featured a “substitute for Atilla” Q. After last week’s 100% upper body KB workout, I took the hint and Q’d today. Please be sure to sign-up to Q. Next time, Atilla will likely make it 100% leg exercises or something equally awful.

Welcome Link to his first time at Circus Maximus. Congratulations to Fireman Ed for figuring out how to put his shirt on correctly. And Congratulations to Soul Train for his second Circus Maximus as well as the headlock on Link.

Warmup with SSH, IW Russian Soldier, Don Quixote, Shoulder stretch

20 and 5, 15 and 10, 10 and 15, 5 and 20 of the following pair of exercises. Generally, followed each pair of exercises with a stretching exercise.

Swings and Curls
Press and Rows
Single Leg Deadlift (both sides add up to 20, 16, 10 and 6) and Triceps	Same leg goes up as the arm with the kettlebell
10 Burpees and Run to end of covered sidewalk
Racked Lunge (both sides add up to 20, 16, 10 and 6) and Single arm press on back
Goblet Squat and Renegade Rows (both sides add up to 20, 16, 10 and 6)
Squat-Press and Lawnmowers
10 Burpees and Run to end of covered sidewalk
20 Swings
20 Curls
20 Upright Rows
20 Triceps
20 Overhead press
20 Goblet Squats
20 Sit-ups using KB to anchor feet
20 Rosalita in cadence
6-inch leg lift for 1 minute

 

Announcements

Blood drive June 4, Saturday, at Epiphany Lutheran from 10 to 3.

F2 this coming Tuesday. Gypsy is pulling together.

A perfect PAX of 10 showed up for arm and shoulder day at Circus Maximus.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Stretches
  • Merkins
  • LBC
  • APD
• One man KB Dora – divide reps by 5 with an run down the bus loop in between
  • 100 sit ‘n presses
  • 150 overhead pulls
  • 200 lawnmower pulls
• COT with YHC taking us out

Great work from the PAX today.  Good luck lifting that beer later tonight.  Great to have Soul Train with us!  Hope to see him at some more AOs.  Also, thanks to Gypsy and Homer for wear their tank tops and kicking off the gun show.  Hard to believe it was 23 degrees just 48 hours ago.

God is good all of the time!

Attila

A reprieve from showers and warm temps greeted 8 KB warriors on the glorious Thursday.  With 1 FNG in tow, here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Merkins
  • LBC
  • Run the bus loop
• 13 exercises – each round do 7 reps of each, with one exercise getting 13 reps;  just keep cycling through until we finished with 48 reps of each exercise
  • Lawnmower pulls – each arm
  • High pulls
  • Curls
  • Swings
  • Squat thrusts
  • Lunges – each leg
  • Figure 8s
  • Sit ‘n press
  • Overhead pulls
  • American hammers
  • Halos
• COT with YHC taking us out

Great work today from the PAX.  Welcome to White Deer’s out of town guest, Grimace (double respect).  White Deer never shut up, and it was hard to tell who he was barking at most of the time!  Great to see all of the PAX.  Prayers for Gypsy’s heart condition, Lighthouse’s family in Ukraine and all of the recent graduates trying to adult it up in this climate. 

God is good all of the time!

Attila

At Circus Maximus: If you shouldn’t be running, Circus Maximus is the place to be. BYOKB (bring your own kettlebell, or let someone know in advance and we’ll bring one for you.) On the other hand, if you have back issues, you might need to modify some exercises.

In other news, Kyiv still stands! We pray for peace, safety for all Ukrainians (especially for Lighthouse’s family) and we pray that Russia gets out of Ukraine soon. By the way, the colors in the Ukrainian flag (blue on top, yellow or gold below) represent golden fields of grain under a clear blue sky, appropriate for a country known as the “breadbasket” of its area.

Please also remember those here managing family health issues (Roger Roger for example).

So here’s what happened at the Circus.

Warmed up with SSHs, Don Quixote, Helicopters, various stretching exercises.

We did ‘SHOTS’

Swings

Hammer Curls

Overhear press

Triceps

Squats

Started with 5 swings; then 5 Hammer curls and 10 Swings, then 5 Overhead press, 10 Hammer curls and 15 Swings, etc. After we got to 5 Squats, etc. and 25 Swings, we dropped the swings (we did NOT go to 30 swings) and so forth until we ended with just 25 Squats.

Run to the end of the sidewalk and back

Next, 10 Racked Lunges, each leg

15 Renegade Rows, each arm

10 Partial Turkish Get-ups, each side

10 Romanian Dead lifts, each leg

15 Swings

20 Hammer Curls

20 Upright Rows

20 Triceps

20 Squats

Run to the end of the sidewalk and back

20 overheads

20 Press while lying on your back

10 Romanian Dead lifts, each leg

15 swings

20 Hammer Curls

20 Upright Rows

20 Triceps

Finished with Mary and stretching

Announcements:

Tonight at 6:00 PM: Capital Ale House on Cox Road near Broad Street (Innsbrook).

Go UR Spiders (Paid announcement by Fireman Ed.)

MASH available tomorrow at Curahee for those unable to run. (Announcement by Gypsy)

A solid PAX of 6 assembled to throw around the KBs this morning.  Mumble-chatter and bodily functions provided a lot of background noise that some of us tried to tune out.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Arm circles – forwards and backwards
  • Helicopters
  • Merkins
  • LBC
  • APD

• Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
  • Lawnmower pulls – each arm (8x)
  • Overhead pulls (7x)
  • Sit ‘n presses (6x)
  • Sumo squats (5x)
  • Curls (4x)
  • KB swings (3x)
  • Shoulder press (2x)
  • American hammers
• Run the bus loop
• Ring of fire – 10 merkins
• COT with YHC taking us out

YHC was up watching UVA last night, and as a result was sleep walking today.  Thanks to the PAX for putting up with his fatigue.  Great work all around.  Time for a nap.

God is good all of the time!

Attila

If they guy who walks down the middle of Pump Road had survived the week, he would have observed the following as he passed Godwin:

COP: SSHs, IWs, DQs, Flutter Kicks, Scorpion Kicks, HRMs IC

Mosey to the bus loop for Paula Abdul Reverse Jack Webb: Lunge two posts, 4 Chest Presses, walk back one post, 1 Overhead Press, Lunge two posts, 8 Chest Presses, walk back one post, 2 Overhead Presses, … , 40 Chest Presses, walk back one post, 10 Overhead Presses.

Triple Check: American Hammers, KB Swings, and Crawl Bear up a ramp.

Conveyor Belt: Each PAX occupies a space between two posts. Complete 20 Overhead Pulls or 20 Curls, and move to the next open space and complete the other exercise. Down and back along the bus loop.

10 Sit and Press and 10 Donkey Kicks. Repeato 3x.

20 American Hammers OYO. 1 minute of Boat Canoe.

The BB title was inspired by Fireman Ed, who noted that the PAX’s lack of coordination on the conveyor belt would make for an unimpressive assembly line.

YHC is grateful for the men of F3. Make it a great one!

Four men of steel gathered with their KBs on this glorious morning to get after it.  Here is how it went down:

• COP
  • Arm circles
  • DQ
  • IW
  • Merkins
  • LBC
  • APD
• Deck of duty – each card is 12 reps, with the suit determining the exercise
  • Hearts – curls
  • Diamonds – high pulls
  • Clubs – Overhead pulls
  • Spades – Sit ‘n press/Louganis
  • Joker – burpees
• Run the bus loop
• Mary – LBCs
• COT with YHC taking us out

Great work from the PAX today.  Lots of reps.  Great way to start a Thursday.  This PAX was all work, not much mumble chatter. 

God is good all of the time!

Attila

Today at Circus Maximus, for your music listening pleasure, we had Hank Williams (as well as others). Unfortunately, Hank was unavailable for the Super Bowl half time. So instead, the Super Bowl had entertainers I had  little familiarity with. I had heard of were Snoop Dog and Eminem: Snoop Dog because of the Corona beer commercials, but also because we had a F3 compatriot in Charlotte named Snoop (he trained dogs). And that’s why I have heard of Eminem (another F3 compatriot in Charlotte.)

“Hank” Williams (September 17, 1923 – January 1, 1953) was an American singer, songwriter, and musician of Native American descent. Regarded as one of the most significant and influential American singers and songwriters of the 20th century, he recorded 55 singles (five released posthumously) that reached the top 10 of the Billboard Country & Western Best Sellers chart. He is one of the most celebrated and influential musicians of the 20th century, especially in country music. Many artists have covered his songs and he has influenced Elvis Presley, Bob Dylan, Johnny Cash, Chuck Berry, Jerry Lee Lewis, George Jones, George Strait, Charley Pride, and The Rolling Stones, among others. Williams had 11 number one country hits in his career (“Lovesick Blues”, “Long Gone Lonesome Blues”, “Why Don’t You Love Me”, “Moanin’ the Blues”, “Cold, Cold Heart”, “Hey, Good Lookin’”, “Jambalaya (On the Bayou)”, “I’ll Never Get Out of This World Alive”, “Kaw-Liga”, “Your Cheatin’ Heart”, and “Take These Chains from My Heart”).

In the meantime, enjoy your solid food diet. Atilla will be eating Jello and drinking Mountain Dew today. He has been given a doctor’s excuse from F3 participation tomorrow. Don’t be alarmed. It’s for that routine, hopefully every 10 year, examination that begins later in life.

Warmup with SSH, IW Russian Soldier, Don Quixote, Cherry Pickers

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

Stretch

Right hand only, 10 each

One hand press

Lawnmower

Renegade rows

Partial Turkish get up

Walk to end of columns with waiters carry

Stretch

Repeat with left hand only

Run around the island

The following three exercises, 3 times

10 Squat to overhead press:

10 renegade row (each arm)

10 sit ups using KB to anchor feet

Stretch

20 KB Swings

20 Curls

15 Sit and Press

20 Overhead press

20 Upright rows

20 Triceps

20 Goblet squats

Run to end of the columns and back

10 each arm Renegade rows

20 flutters

10 each arm woodchoppers

20 Press

20 Curls

10 each direction Halos

stretch

4 minutes of Mary exercises

 

According to Siri on White Deer’s watch, there was a discussion of the ins and outs and what-have-yous of colonoscopy prep and a beatdown that went something like this:

COP IC: 20 SSHs, 20 IWs, 10 DQs, 10 Merkins, 20 Freddie Mercurys, 20 APDs

Ascending Four Corners of an Irregular Trapezoid:

10 Curls

10 Curls, 20 Lawnmower Pulls each arm. Yeah, each arm.

10 Curls, 20 Lawnmower Pulls, 30 Tricep Extension

10 Curls, 20 Lawnmower Pulls, 30 Tricep Extension, 40 Overhead Pulls

Mosey to the picnic tables for a Lindsay with Step Ups and Sit and Press:

30 Step Ups each leg with weight. Yeah, each leg. 10 Sit and Press.

25 Step Ups, 15 Sit and Press

20 Step Ups, 20 Sit and Press

15 Step Ups, 25 Sit and Press

Take a lap, then, 10 Step Ups, 30 Sit and Press

Mosey to the bus loop for Paula Abdul Reverse Jack Webb:

Lunge two posts, 4 Chest Presses, walk back one post, 1 Overhead Press

Lunge two posts, 8 Chest Presses, walk back one post, 2 Overhead Presses

Lunge two posts, 12 Chest Presses, walk back one post, 3 Overhead Presses

Lunge two posts, 16 Chest Presses, walk back one post, 4 Overhead Presses

Lunge two posts, 20 Chest Presses, 5 Overhead Presses.

Back to the flag for COT.

The PAX noted that colonoscopies are recommended for those 45 to 75. Copying Pigskin’s “adequate prep” form to your medical files doesn’t count.