Tag: Circus Maximus

Almost all kettlebell exercises. A variety of items different from the usual offering. This link is the source of the exercises I used. I brought my music (Beatles, Rolling Stones, Yardbirds, Led Zeppelin, etc.)

https://www.gbpersonaltraining.com/33-kettlebell-exercises-from-beginner-to-advanced/

Warmup: SSHs, Stretching exercise, Russian Soldiers, another stretching exercise
After the warmup, we did the following all the way thru:
Slingshot (around body) 10 each direction
Halo 10 each direction (handle points up in front, upside down in back)
Single Arm Deadlift (Keep back straight) 10 each side
Single Leg Deadlift (Same leg goes up as the arm with the kettlebell) 10 each leg
Partial Turkish Getup (leg bent at knee is the same side as arm with KB) 5 each side
Goblet Squat (handles pointing down, deep squat) 10 in total
Racked squat 10 each side
Racked lunge 10 each side
Alternating Single arm swing 20 in total
Clean and Press (bend knees, keep KB close to body) 10 each side
Squat and Press
Bottom up Clean (KB upside down at rack, hold 5 seconds) 10 each side
Overhead squat (KB held with arm straight above head) 10 each side
High Pull (A swing but pull the KB to the shoulder at top of swing, then push back and finish the swing) 10 each side
Snatch 10 each side
At the end, we did about 5 minutes of stretching exercises and started again at the top of the stack with the “slingshot”. We got to the “Bottom up Clean” and time was up.

This was my first Q at Circus Maximus. I would have written up this back blast sooner but my wife and I are working out with a 17 pound kettlebell. He’s 3 months old and can’t go to daycare because of a potential Covid exposure at the daycare. (By the way, Jane and I are both vaccinated.) We’re pitching in and helping out our daughter and son-in-law who both work for a living.

Our son and daughter live about 15 minutes (in different directions) from where we live. We can provide support with care for their children. My son has a 3-year-old and a 5-year-old. The 5-year-old is now in kindergarten, although we did some day care for him this summer.

When Jane and I were raising our son and daughter, we did not have the luxury of nearby grandparents. My parents were about 700 miles away. They also died before either of our children had much of a chance to know them. In fact, my mother died before our daughter was born.

Jane’s parents lived an hour and 45 minutes away. Our children know them a lot better (Jane’s parents are also both gone now) but not like our grandchildren are likely to know us.

It is great to be here.

Announcements:
Field Day Saturday
Freed to Bleed: will be October 20 (a Wednesday)

Time for YHC to get back to Q’ing a KB workout.  Beautiful morning and a mouthy PAX accompanied the effort.  Here is how it went down:

• COP
  • SSH
  • DQ
  • Arm circles
  • Merkins
  • LBC
• Deck of death – 12 reps of an exercise where each suit is a different exercise
  • Hearts – curls
  • Diamonds – high pulls
  • Clubs – overhead presses
  • Spades – sit ‘n presses
  • Joker – burpees
• Run the bus loop
• Mary
  • Reverse crunches
  • APD
  • LBC
• COT with YHC taking us out

Great morning and fun to be with these men.  Late BB, so limited commentary.

God is good all of the time!

Attila

8-9 solid dudes enjoyed a fall like morning to get a coupon beatdown. I write 8-9 because Gypsy came out in the beginning, went on a run somewhere and then was back. Maybe there was an early morning 2 kegger. The workout went like this:

COP: DQ, DMH, FM, merkins, AC

Mosey to loop. Partner 1 – 5 burpees, partner 2 – carries both coupons, Partner 1 catches up to Partner 2 and switch. We did two loops. Mosey to another part of the bus loop.

Set of exercises written on the ground of the loop. 1. Bench press 2. Curls, 3. Flutters, 4. Coupon squats, 5. Sit up press, 6. Swings, 7. Triceps while laying on the ground (forgot the F3 name) and run around the loop get coupon and get to back of line.

We did these twice. In between we took a field trip and did 10 merkins and 10 heels to heaven w/ coupon when getting to an outdoor light. We were treated to a visitor playing a little Black Sheep. Who doesn’t get pumped up by some old school rap? At the last lights we did 20 merkins and 20 heels.

There was some mumble chatter at times and a couple of brown clouds but otherwise great morning with a little less sweat than we are used to for the summer. It was a challenge for me to lead when I forget the names of half the kettle bell exercises but you have to start somewhere.

Announcements: 9/18 – Field Day, 9/25 – Amelia sit and sip – Cornhole participants wanted, Iron PAX – da&n hard but there is a modify version so anyone can participate.

Prayers for those with and recovering COVID, in Afghanistan and recovering from health maladies. Good to see Gypsy back!

Do great things men!

Fireman Ed

8 gentleman showed up to YHC’s guest Q at Circus Maximus, put in an appropriate amount of effort, both with their kettlebell and their mumblechatter. Here’s how it went down.

COP: SSH, DQ, arm circles, Imperial walkers, merkins, LBC’s, helicopters.

Main event: Start at 1st brick column in bus loop, 5 snatches with right arm, waiter carry to 2nd column, 5 snatches with left arm, waiter carry back, repeat increasing to 10, then 15 reps each arm. Repeat with following combo exercises, advancing 2 columns each time: cleans and squats; demon crushers and situp press; lawnmowers and halos.

Mosey back to parking lot for boat canoes, Chewy style, stretch for 3-4 minutes, numberama, namerama, Attila took us out.

NMS

YHC wanted to get down to Circus this summer, it’s been too long between visits. The mumble chatter did not disappoint, starting as soon as YHC and Mudface arrived to find White Deer waiting, with the rest of the PAX arriving soon after. Mudface introduced the 4th F during COP, with other members contributing. PAX crushed the workout, and it was great to see some familiar faces and meet a new one (Homer). Hope to be back sooner rather than later!

As usual, I have No Idea what I’m doing…

Six noble KB warriors assembled on a humid, sweaty morning.  The PAX was ready for a challenge.  Here is how it went down:

• COP
  • Invisible jump ropes
  • Russian soldiers
  • DQ
  • Arm circles – forwards and backwards
  • Helicopters
  • Run and touch a tree
  • Merkins
  • LBC
  • APD
• 13 exercise/7 rep rotation – each cycle do one exercise 13x
  • 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 (49 reps)
  • Hammers (49 reps)
  • Tricep press (55 reps)
  • Overhead pulls (55 reps)
• COT with YHC taking us out

Great to have Tryhard with us today.  Hard to believe CM had a bigger PAX than HBR this week.

Stay safe folks.  For those with COVID, heal up.  For everyone else, take care of your fellow brothers and sisters.  See you in the gloom!

God is good all of the time!

Attila

Welcome back humidity and the dog days of summer.  Six noble warriors and their KBs converged upon the Circus Maximus AO for some good ole fashioned ground and pound.  Here is how it went down:

• COP
  • SSH
  • Russian soldiers
  • DQ
  • Helicopters
  • Arm circles
  • APD
  • Merkins
  • LBC
• 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
  • Weighted squats
  • 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

A great start to the day with a great PAX.  Solid work from all.  Good to have White Deer and all of his audible orifices back.  Corn Beef, do not be a stranger.  It was good to connect with you. 

God is good all of the time!

Attila

Always 60 and sunny, maybe not.  But it was today!  Time to seize the day with an enthusiasm unbeknownst to the rest of mankind.  Here is how it went down:

• COP
  • SSH
  • IW
  • Dead man hang
  • Helicopters
  • Arm circles – forward & backwards
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the bus loop for a one man Dora – 5 intervals with a run in between for each of the following:
  • Sit ‘n press – 100 total reps
  • Halos – 150 total reps
  • Lawnmower pulls – 200 total reps
• COT with YHC taking us out

Great to have Termite back for another posting this week!  Solid work from our newest member of the PAX.  Also, good to have more passport tour members at this KB AO.  Great start to the day.  PAX gave thanks for able bodies and great fellowship that came with this morning. 

God is good all of the time!

Attila

Seven was the lucky number at Circus Maximus today.  Seven noble warriors and their weights linked arms to grow stronger.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles – forwards and backwards
  • Merkins
  • LBC
• Catch me if you can – pair off and have one man do 10 burpees while the other does a double barrel KB carry, once the burpees are complete, catch the KBs and switch
• KB escalator – 10, 15, 20 then 25 reps; add a new exercise as you move up the escalator
  • 70 sit ‘n presses
  • 70 overhead pulls
  • 70 skull crushers
  • 70 sumo squats
  • 70 swings
  • 70 lawnmower pulls each arm
  • 3 laps of the bus loop mixed in
• Mosey back to the shovel flag for some Mary
  • Boat/canoe
  • KB hammers
• COT with YHC taking us out

Great to have some visitors today as Snuff and Splinter joined the PAX.  Solid work from these warriors.  They were definitely more quiet than a vacationing White Deer.  Noble efforts from the remainder of the PAX.  Great start to a Thursday!

God is good all of the time!

Attila

• Attila

Today was a celebration.  Everyone’s favorite bag of hot air and flatulence turns 60 today.  The PAX was promised a workout with limited cardio, and White Deer delivered.  Here is how it went down:

• COP
  • White Deer SSH
  • Helicopters
  • Merkins
  • APD
  • LBC
  • Boat/canoe
• 60s – matriculate around the bus loop 2x performing 60 reps of 6 exercises, with a run of the bus loop in between laps
  • Curls
  • Sit ‘n presses
  • Lawnmower pulls
  • KB swings
  • KB pole smokers
  • Overhead pulls
• 3x check
  • Run the bus loop
  • Merkins
  • WWII sit-ups
• COT with YHC taking us out

HBD to White Deer!   He is loud, obnoxious and vulgar, but there is not a more faithful friend.  If you ever need something, there is not a more generous and dependable member of the PAX.  Do not let the farts and Viagra jokes fool you.  Double respect has been earned.  Great turnout to celebrate a PAX legend.  HBD brother!  If you missed him today, come to Gridiron on Saturday for a birthday encore.  If you late, no worries, we will still be within a 25 yard radius of the parking lot.

Home run derby at HBR on Tuesday.  Come to Tuckahoe Little League, not Quioccasin Middle. 

God is good all of the time!

Attila

The last Thursday before White Deer hits double respect.  A trinity of noble warriors converged for a KB workout.  Here is how it went down:

• COP
  • SSH
  • IW
  • Dead man hang
  • DQ
  • Arm circles – forwards and backwards
  • Helicopters
  • Merkins
  • Scissor side crunches
  • LBC
  • APD
• 4 corners – 5, 10, 15, 20 reps at different corners; weighted lunge walk between corners
  • Sit ‘n press
  • Overhead press
  • Curls
• 3x check
  • Run
  • Overhead pulls
  • Lawnmower pulls
• 20 flutter presses
• COT with YHC taking us out

YHC has a long workday ahead.  Just a simple God is good all of the time!

Attila