Tag: Circus Maximus

Confused by the day of the week, Johnsonville surprised the Circus Maximus PAX with an appearance at the AO he helped to start.  Sparked by an appearance from such a dignitary, 5 other noble warriors attacked the morning with greater enthusiasm, here is how it went down:

• COP
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Quick run of the bus loop
  • Merkins
  • LBC
  • APD
• KB ladder (10, 15, 20, 25 reps, adding a new exercise each cycle)
  • Triceps press
  • Curls
  • Swings
  • Sumo Squats
  • High pulls
• Run the bus loop
• 3x check with a run, KB hammers and lawnmower pulls
• KB 11s with overhead pulls and sit ‘n press
• Run the bus loop
• Finish off with some stretching
• COT with YHC taking us out

Great work from the PAX.  Appreciated hearing more of the medical missions trip that Pigskin and Gomer just completed.  That was much more informative and encouraging than listening to White Deer talk about his succulent man boobs.  Grateful for good health and the opportunity to be out there despite nagging injuries.  Off to attack the end of the week!

God is good all of the time!

Attila

5 brave souls braved the frigid air of western Henrico County with coupons in tow,

A couple of us are not 100 percent but why not let’s give it a go.

COP: DQs, CPs, DMH, ACs and a quick calf stretch.

Run around bus loop twice. Fireman Ed realized at this point that his calf is not where it needs to be but continue on. Get bells/coupons and mosey past bus loop to side of school facing Pump Road.

Elevens with sit and press, bear crawl across curb and then do WWIIs,

Mosey to south side of school – 4 corners with 10 burpees, 20 coupon squats, 30 jump squats no coupon and 40 flutter kicks while holding coupon. Mosey to east side of school.

Modified Dora with 100 chest presses and 200 coupon curls. Mosey to parking lot near bus loop.

Coupon American Hammers, mountain climbers and DQs.

Closed in prayer. Hopefully both Pigskin and Gomer are doing well on their mission trip. I am ignorant of the ramp builds that Corned Beef is leading so go to Slack for details.

Both Attila and I have issues that are keeping us from being 100 percent. Hopefully we will rest and recover quickly. Hopefully all those with COVID can recover quickly and hopefully the strain will lessen on our health care workers. And with a 15 degree day one PAX summed it best by stating “I need to seek warmth now.” Good working out with you gents!

Fireman Ed

Circus Maximus: Usually, this time of year, you don’t want any wind blowing. Today, a nice breeze would have been appreciated. There may have been subliminal messaging going on. A rite of passage is coming soon (Colonoscopy).

Warmup with SSH, IW Russian Soldier, Don Quixote, Shoulder stretch, Run around island

20 and 5, 15 and 10, 10 and 15, 5 and 20 of the following pair of exercises.

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
15 Sit and Press
20 Upright Rows
20 Triceps
20 Overhead press
20 Goblet Squats
Dollies in cadence
6-inch leg lift for 1 minute
stretch

 

No announcements.

9 studly men gathered in the somewhat far West End being confused about who would lead Circus Maximus today. Fireman Ed put his name on the Q, took it off, showed up and felt bad that he took his name off so we went with a modified hot potato.

Fireman Ed:

COP: DQs, CPs, merkins, Freddies and ACs

Mosey to bus loop.

Rotate and do eight exercises with the pacer running (or yogging) around the bus loop. Exercises were lawnmower pulls, coupon squats, coupon flutter kicks, sit and press, overhead presses, shoulder presses, bicep curls and KB swings.

3 sets of derkins and coupon bench presses. First 10 and 10, second 10 and 15 and then 10 and 20. Torch was then handed to Offshore.

Offshore: 25 dips, 10 2 count coupon step ups and 15 2 count American Hammers in cadence. 3 times

Hand off to Homer.

Homer: Waiter’s carry around the full bus loop with 10 herpes (hand release burpees). Do it again (this one sucked).

Walk around bus loop. 10 sumo squats and finish with more herpes.

The reason for the title is that as we were waiting for 5:30 White Deer was talking and Siri from his watch said “I am not able to talk about your mother.”

Thanks Offshore and Homer for your partnership in Q’ing. No announcements although I was asked whether shoes and clothes are still being collected. Let me find out. Do great things today!

Fireman Ed.

Back to F3, back to school, back to normal?!?   Great to meet the gloom this morning with 6 other noble warriors.  Here is how it went down.

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Merkins
  • LBC
  • APD
• KB Beast at the bus drop off lane
  • Lawnmower pulls presses with behind the back carry
  • High pulls with right arm waiters carry
  • Curls with left arm waiters carry
  • Swings with death crawls
  • Sumo squats with around the worlds
  • Tricep presses with lunges
• COP with YHC taking us out

A long and grueling KB beast today.  Those death crawls are not to be trifled with.  Solid work from the PAX and excited to see a solid turnout.  Prayers up for those still in quarantine with the Omicron.  This variant spares no one, but grateful everyone is doing fine. 

God is good all of the time!

The last Circus Maximus of the year! Lighthouse and I were glad to see each other. It would have been boring if only one of us had showed up.

Warmup with SSHs, IWs, Cherry pickers and Russian Soldiers.

Next, we did the following:

20 Swings,

20 Curls

15 Sit and Press

5 Burpees

20 Triceps

20 Rows

20 Press

Short run around the courtyard

10 each arm Renegade Rows

15 each leg Romanian dead lifts

15 each arm Woodchoppers

15 Australian Mountain Climbers

10 each arm one arm presses

10 each direction Halos

15 each arm Goblet Squats

Run around the island.

Repeat 2 more times.

A little stretching and some Mary and times up.

 

No Atilla today. YHC filled in for him.

Homer was in Florida enjoying a much more pleasant temperature and so in honor of his absence, no burpees.

Warmup with SSH, IW Russian Soldier, Cherry Pickers, Don Quixoti, Run around island

20 and 5, 15 and 10, 10 and 15, 5 and 20 of the following pair of KB exercises.

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
Run around island
Racked Lunge (both sides add up to 20, 16, 10 and 6) and Sit and Press
Goblet Squat and Renegade Rows (both sides add up to 20, 16, 10 and 6)
Squat-Press and Lawnmowers
Run around island
Swings and Curls

At this point, it was about 6:10, so we finished up with Ring of Fire and Heels to Heaven. White Deer did hand clap merkins, very impressive. The rest of us concluded that we might lose some teeth if we tried it.

Eight jolly KB warriors celebrated the Christmas season on this early Thursday morning.  Here is how it went down.

• COP
  • SSH
  • IW
  • Cherry pickers
  • Arm circles – forwards and backwards
  • Helicopters
  • Suzanne Somers
  • Merkins
  • LBC
  • APD
• 12 Days of Christmas
  • 12 lawnmower pulls (each arm) -144 total
  • 11 overhead pulls – 121 total
  • 10 sit ‘n presses – 100 total
  • 9 sumo squats – 81 total
  • 8 halos – 64 total
  • 7 KB swings – 49 total
  • 6 2x KB hammers – 36 total
  • 5 herpees – 25 total
  • 4 high pulls – 16 total
  • 3 flutter presses – 9 total
  • 2 tricep presses – 4 total
  • 1 lap of parking lot
• COT with YHC taking us out

Great work from the PAX today.  White Deer did not shut up.  Homer was ½ awake but quite joyful in his singing.  White Snake has not been scared away.  Thanks for the background tunes Pigskin.  Thankfully some of the PAX were sharp enough to eventually figure out the routine.

God is good all of the time!

Attila

Six noble KB warriors assembled on a frigid morning for a classic workout.  Classic meaning Pigskin supplied the classic rock to accompany the KBs.  Classic also meaning that YHC sampled from the Toga KB playbook.  Here is how it went down.

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

• 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
  • Squat thrusters
  • High pulls
  • Tricep presses
  • 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
  • Skull crushers
  • KB hammers
• Run the bus loop
• COT with YHC taking us out

Great work by the PAX today.  It appears that the colder temps made cowards of White Deer and Byproduct.  Their loss!  

Fireman Ed will be picking up clothing/shoe donations at Gridiron on Saturday.

God is good all of the time!

Attila

Eight noble KB warriors assembled on a beautiful morning for a classic workout.  Classic meaning Pigskin supplied the classic rock to accompany the KBs.  The PAX was ready for a challenge.  Here is how it went down:

• COP
  • SSH
  • IW
  • Dead man hang
  • Arm circles – forwards and backwards
  • Helicopters
  • Merkins
  • LBC
• 13 exercises/7 reps per rotation and each cycle do one exercise 13x with 7 cycles
  • Lawnmower pulls – right (55 reps)
  • Lawnmower pulls – left (55 reps)
  • High pulls (55 reps)
  • Swings (55 reps)
  • Curls (55 reps)
  • Squat thrusters (49 reps)
  • Lunges – right (49 reps)
  • Lunges – left (49 reps)
  • Figure 8s (49 reps)
  • Sit ‘n press (55 reps)
  • Hammers (49 reps)
  • Halos (49 reps)
  • Overhead pulls (55 reps)
• COT with YHC taking us out

Great work from the PAX today.  Announcements include the canned food drive Ruck run through Tuckahoe tomorrow.  See Honeydo for details.  The December shoe and professional clothes drive is underway.  Contributions go to Gypsy.  Finally, after doing some 400 workouts without Q-ing, Lighthouse has his virgin Q on Saturday at Gridiron.  Expect a heater!

Big thanks to Pigskin for supplying the classic tunes, and a belated happy 69th! We can only aspire to such fitness.

God is good all of the time!

Attila