Tag: Circus Maximus

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.

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.