Tag: Circus Maximus

This being Thanksgiving Day, we met at 7:00 instead of 5:30. We were Attila-less but we had the faculty of VCU (Homer, Offshore and Lighthouse), 2 white animals (White Deer and White Snake), a fireman in case things got out of hand (Fireman Ed) and yo.

 

After listening to White Deer give Homer a bunch of shit, we did warmup with SSHs, IWs, Russian Soldiers and Don Quixotes.

 

Next, we did the following: with 3 Burpees between each KB exercise.

20 Swings,

20 Curls

15 Sit and Press

20 Triceps

20 Rows

20 Press

20 Squats

Short run around the courtyard

15 each arm Renegade Rows

15 each leg lunges

15 each arm Lawnmowers

10 each arm one arm presses

10 each direction Halos

15 each arm Snatches

Run around the island.

 

Next, the following except we did 5 WWII situps between the KB exercises.

20 Swings,

20 Curls

15 Sit and Press

20 Triceps

20 Rows

20 Press

20 Squats

Run around the island

 

Next, the following with 10 reverse situps between each KB exercise

15 (on your back) Pull overs

15 presses (on your back)

15 each leg dead lifts

15 each arm Lawnmowers

10 each arm one arm presses

10 each direction Halos

15 each arm Snatches

Run around the island

 

Back to the start carrying KB overhead.

 

We kept it to 45 minutes. Afterwards, we met at Starbucks. When we gave names to pick up the coffee, no one knew who ‘Sean’ was (shouldn’t you tell them your name is ‘Ed’?) Happy Turkey Day!

Eight warriors assembled for a classic 4×2 workout.  No prime numbers screwing things up today.  Here is how it went down:

• COP
  • SSH
  • IW
  • Cherry pickers
  • Helicopters
  • Arm circles
  • Scorpion kicks
  • Merkins
  • LBC
  • APD
• Mosey over to the side of the school
  • 15 donkey kicks
  • Bear crawl across parking lot to KB
  • 15 lawnmower pulls with each arm
  • Run back to the wall for a wall sit (1 minute)
  • Rinse and repeat for 4 total rounds
• Catch me if you can – 10 burpees with partner doing double barrel KB carry
• 4x check
  • Run
  • Swings
  • Overhead pulls
  • Flutter presses
• Mosey back to the shovel flag doing around the worlds
• COT with YHC taking us out

Good work by the PAX today.  Good to have an early rising Chum Bucket join us.  Next week’s Circus Maximus will be at 7 am.   Come join Pigskin as the PAX gives thanks for KBs next week.

God is good all of the time!

Attila

The magic eight-ball of KB warriors descended upon the Circus Maximus AO for an arm-heavy workout.  In an effort to say goodbye to soccer arms, here is how it went down:

• COP
  • SSH
  • Russian soldiers
  • DQ
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Merkins
  • LBC
  • APD
• One-man KB Dora – 5 sets of each exercise with a run in between; each PAX member responsible for the full set of reps
  • 100 sit ‘n presses
  • 150 overhead pulls
  • 200 lawnmower pulls
• Mosey back to the parking lot for some KB hammers
• COT with YHC taking us out

Gypsy will be collecting shoes and men’s interview clothes in December.  Let’s donate!

Great work from the PAX today.  Plenty of air horns being fired off.  Good to welcome White Snake to this AO.

God is good all of the time!

Attila

Light Warm-up. Then KB exercises with some added Burpees and a short run.

For warm-up; SSHs, Russian Soldiers, Don Quixote, stretch, around the world KB.

20 Swings,

20 Curls

15 Sit and Press

20 Triceps

5 Burpees (in honor of Homer)

20 Rows

20 Press

20 Squats

Run to the end of the driveway and back.

15 each arm Renegade Rows

15 each leg lunges

15 each arm Lawnmowers

5 Burpees (additional honors for Homer)

10 each arm one arm presses

10 each direction Halos

15 each arm Snatches

Run to the end of the driveway and back.

We repeated the above and also about halfway thru the first set before finishing up with about 3 minutes of stretching.

Whitesnake showed up for the first time at Circus Maximus. We explained to Whitesnake some important safety aspects of kettlebell exercises. 1) Keep your back straight. 2) Keep your kettlebells apart. If two kettlebells hit each other, it can create a spark. Very dangerous if downwind from White Deer.

Announcements:

Johnsonville has a clown car to Mt. Trashmore this Saturday for the 5^th year celebration of Hampton Road. Contact Johnsonville for details.

Another Q, another fabulous five to tackle the morning with an enthusiasm unbeknownst to mankind.  Here is how it went:

• COP
  • SSH
  • IW
  • Cherry pickers
  • Helicopters
  • Arm circles
  • Scorpion kicks
  • Merkins
  • LBC
  • APD
• KB ladder – series of four exercises, starting at 10 reps and moving down to 1 (which really turned into 10), followed by a chaser of 10 lawnmower pulls (each arm)
  • Squat thrusters
  • Curls
  • Sit ‘n press
  • Halos
• 5x check
  • Run
  • Weighted lunges
  • Romanian dead legs
  • Overhead pulls
  • Flutter presses
• COT with YHC taking us out

Great work by the PAX today.  Gypsy dropped by to do all running activities during the 5x check.  Good to see our brother as he trains to kick tail. 

Announcements

• Happy Hour this Thursday at 5:15 at Hardywood West Creek
• Shoe and clothes donations in December – talk to Gypsy if you have questions

God is good all of the time!

Attila

A six PAX looking to build six packs that would rival Pigskin’s assembled at Circus Maximus today.  Here is how it went down:

• COP
  • Invisible jump rope
  • Russian soldiers
  • Cherry pickers
  • Helicopters
  • Arm circles
  • Scorpion kicks
  • Merkins
  • LBC
• KB four corners (5, 10, 15, 20 reps at each corner)
  • KB lunges with sit ‘n press
  • KB lunges with curls
  • Waiters carry with squat thrusters
• 3x check
  • Run
  • Overhead pulls
  • Swings
• Waiters carry around the bus loop
• Some Mary with flutter presses and KB hammers
• COT with YHC taking us out

Great work by the PAX today.  Congrats to Homer on moving up in KB weight. 

Thanks to everyone who helped or donated during yesterday’s blood drive.  T-claps to Pigskin for organizing.

God is good all of the time!

Attila

Eight KB warriors gathered in the gloom this morning to grow stronger (and laugh).  Mumble-chatter was high, but the beat-down reigned.  Here is how it went down:

• COP
  • SSH
  • IW
  • Punitive burpees
  • DQ
  • Helicopters
  • Arm circles
  • Merkins
  • LBC
  • APD
• KB Beast at the bus drop off lane
  • Flutter 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.

Announcements – Blood drive is October 20^th.  Please sign up.  If you have questions, Pigskin is your man!  There is a channel of Slack with more info.

God is good all of the time!

Attila

Welcome to Thursday!  Seven faithful warriors came equipped with kettlebells, ready to attack the morning.  Here is how it went down:

• COP
  • SSH
  • Russian soldiers
  • DQ
  • Arm circles
  • Helicopters
  • Suzanne Somers
  • Merkins
  • LBC
  • APD
• Luck bus loop – 4 stops, 15 reps, add a new exercise at each stop and stay under weight at all times
  • 120 lawnmower pulls
  • 105 curls
  • 90 sit ‘n press
  • 75 sumo squats
  • 60 tricep presses
  • 45 high pulls
  • 30 2x KB hammers
  • 15 2x flutter kick presses
• Run the bus loop
• Ring of fire – 10 merkins each
• COT with YHC taking us out

This was the final Circus Maximus for Byproduct as a “single” man.  Let’s be honest, he has been tethered to his M for a while now.  Saturday will make an honest man out of him?!?!  The PAX prayed for him today, and we all wish him the best in this new chapter.  If you so choose, Byproduct says he will be at Gridiron on Saturday, just hours before he takes the plunge.  God bless, brother!  Excited for you and the M. 

Blood drive is October 20^th.  Please sign up.  If you have questions, Pigskin is your man!

God is good all of the time!

Attila

Light Warm-up. Then KB exercises, a short run, stretching, some other KB exercises, a short run, stretching, repeat.

For warm-up; SSHs, IWs, Don Quixote, stretch, around the world KB.

20 Swings,
15 Curls (in cadence)
20 Rows
20 Triceps
15 Sit and Press
20 Press
15 Squats with posterior resting on the curb

Run around the ‘loop’. Do some stretches.

15 each arm Renegade Rows
10 each leg one-legged Dead lifts
15 each arm Lawnmowers
10 each arm one arm presses
10 each direction Halos
10 each arm Snatches

Run around the ‘loop’. Do some stretches.

Repeat the above starting with 20 swings 1 and ½ more times. For a little variation, I changed a few of the exercises. For the one-legged dead lifts, I substituted racked lunges. For the Lawnmowers, I substituted wood choppers.

I volunteered to fill-in today replacing the always-reliable Atilla.

Announcements:
Blood Drive October 20 (Wednesday) at Good Shepherd Lutheran Old Hundred Rd, Midlothian, VA 23114 from 10:00 AM to 3:00 PM.

We need donors and volunteers. Sign up on RedCrossBlood.org and search for ‘F3’. It’ll likely be the second one that comes up. If you want to volunteer, you can send me a note on Slack.

As of now, we need 1 more to help set up (from 8:00 AM to 10:00 AM), 4 to sign-in (9:45 – 12:30 and 12:15 to 3:00) and 3 to take down (3:00 to 5:00).

We have 4 donors! We are looking for a TOTAL of 40.

The rain could not stop 7 lucky PAX members from a round of kettlebells. Coverage was provided. Here is how it went down:

• COP
  • SSH
  • Dead man hang
  • IW
  • Arm circles
  • Helicopters
  • Merkins
  • LBC
  • APD
• KB escalator (5, 10, 15, 20 reps with a new exercise added and a run in between sets)
  • 50 high pulls
  • 50 curls
  • 50 swings
  • 50 sumo squats
  • 50 shoulder presses
  • 50 lawnmower pulls – each arm
• 11s with KB hammers and sit ‘n presses
• Run the bus loop
• COT with YHC taking us out

A late BB for the sake of Big Data.  Remember the blood drive on October 20^th.  Talk to Pigskin if you have any questions.

God is good all of the time! Attila