Tag: Circus Maximus

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

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