Six noble KB warriors assembled on a pollen filled spring morning. The weather was spectacular and the PAX was ready for a challenge. Here is how it went down:
COP
SSH
IW
Cherry pickers
Arm circles – forwards and backwards
Helicopters
Merkins
LBC
APD
13 exercise/7 rep rotation – each cycle do one exercise 13x
Lawnmower pulls – right
Lawnmower pulls – left
High pulls
Swings
Curls
Squat thrusters
Snatches – right
Snatches – left
Figure 8s
Sit ‘n press
Hammers
Tricep press
Halos
Ciabatta with flutter presses
COT with YHC taking us out
Did you know pollen is nothing more than tree sperm? Appreciate that fact Gypsy, especially as we tried to figure out the spitters and swallowers in the PAX.
Welcome to Homer! Good to see a new face. Nice work by Lighthouse on the headlock.
2nd F: Blood drive starts on 5/1 Blood drive for Freed To Bleed is up on the Red Cross site. You’ll see it if you search by zip code 23112. It’s at Good Sheppard Lutheran Church in Midlothian. Sign up! Tell your friends! https://www.redcrossblood.org/give.html/donation-time
1st F: The Thang: Worm Burners This one is an easy one to Q: Called exercise to be completed by the PAX while a single pax pushes a 35lb bench plate across the parking lot and back as a timer: Think Bear Crawl, but both hands on the plate pushing it along. Called exercises: 1st set completed for 2 rounds: Front Raises, triceps extensions, Sit up with a Press, Pull troughs, Lawn Mowers, Pull overs, Goblet Squats, 50 LBC 2nd set completed for 2.5 rounds: Halos, Jack Stands, Oblique cross over, Romanian Dead lift, Tea Pots, Flutter Press, 50 LBCs
Finish up with a burn (the Kettle bell does not touch the ground) : 7 up-right rows, 7 tea bag squats, 6,5,4,3,2,1.
NMS: Sorry for the delay on this one. A lot of excuses for not getting it out on time.. but they are all excuses. YHC had time in between items to get it done. but having a rough go of it the last few weeks. I appreciate the lead at Circus Maxius and look forward to seeing you all in the Gloom!!
call a pax you have not heard from in a while. it might just be what he needed to get through the day. v/r John (Gypsy) Boles
A solid PAX of 6 assembled to throw around the KBs this morning. Mumble-chatter and bodily functions provided a lot of background noise that some of us tried to tune out. Here is how it went down:
COP
SSH
IW
Punitive 5 burpees for too much mumble-chatter
DQ
Arm circles – forwards and backwards
Helicopters
Scorpion kicks
APD
Merkins
LBC
Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
Lawnmower pulls – each arm (8x)
Curls (7x)
Sit ‘n presses (6x)
Overhead presses (5x)
KB swings (4x)
Halos (3x)
High pulls (2x)
Sumo squats
Run the bus loop
Mary with a KB
WWII sit-ups
American hammers
COT with YHC taking us out
The bus loop tour is deceptive. Start soft, but the finish after being under weight for ½ hour is brutal. YHC forearms were burning at the end.
Today was a great time for fellowship, plenty of mumble-chatter. Some mumble-chatter did result in punitive actions. Great picture of F3. Really enjoyed having Fireman Ed for a first time and Chum Bucket with his return. Come back brothers! Prayers up for Gypsy as he finishes contact tracing quarantine.
A downpour is the ideal time for a sheltered KB workout. With the coverage of the bus loop drop off zone, here is how it went down:
COP
SSH
IW
DQ
Arm circles – forwards & backwards
Helicopters
Merkins
LBC
APD
KB ladder
4 exercises starting at 10 reps each and working down to 1
Curls
Sumo squat to an upright press
Should press
One-handed swings
10 lawnmower pulls each arm
Run the bus drop off area
Ciabatta with alternating flutter kick press and weighted WWII sit-ups
COT with YHC taking us out
Great work by the PAX today. We stayed dry and got stronger. A workman-like morning. Hope White Deer enjoyed his fart sack. Maybe Gypsy will not be scared of the rain at some point soon.
A loyal PAX joined up for some laughs and a KB workout. Hard to say in which order, but here is how it went down:
COP
Invisible jump ropes
Russian soldiers
DQ
Arm circles – forward and backwards
Helicopters
Scorpion kicks
Merkins
LBC
Mosey to the school for the following:
15 donkey kicks
Bear crawl 20 yards to you KB
10 lawnmower pulls each arm
Run back to the wall for a 60 second wall sit
Rinse and repeat 4x
4x check
Run
Overhead pulls
Curls
Snatches
Ciabatta with flutter kick presses
COT with YHC taking us out
Long story short, some of the stories from White Deer and Byproduct are not suitable for a BB. Please see them for details. Great work by the PAX. The ending Ciabatta was a burnout.
Five strong redwoods stood tall in the morning gloom to clang some KBs this morning. Here is how it went down at the Circus Maximus:
COP
SSH
IW
DQ
Arm circles – forwards and backwards
Helicopters
Scorpion kicks
Merkins
LBCs
AMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5
High pulls
Halos
KB swings
KB squats with a press
Curls
60 APD
60 LBC
AMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5
Skull crushers
KB sit-ups
Overhead pulls
KB American hammers
COT with YHC taking us out
Solid LIFO performance from Chum Bucket. No truth to the rumor that he was tardy after doing his own burpee fest as a pre-KB warm-up. Welcome back Byproduct. Good to know our resident cost accounting has mastered counting down. White Deer talked out of all orifices today. Also, great cameo from Siri. Could not shut her up. Her and White Deer were one heck of a corner of mumble-chatter this morning.
3rd F: (Faith) Virtual 3rd F every other Tuesday. Next up is 3/2 with Honey Do on Q covering Forgiveness Guys… don’t miss out on this great event as we discuss Faith in a safe environment to express your thoughts. See 3rd F Channel in Slack or contact Offshore for the Zoom Link.
Please reach out to someone you have not talked to in a while.. Your call today may be exactly what that person needed.
2nd F: (Fellowship)
See Nancy Lopez post in Slack regarding the 5k on the 28th for The GLOW Galactosemia 2021
T-Claps for Greenbow on his 10 yrs of sobriety
1st F: (Fitness)
The THANG: Cumulative Kettlebell BEAST. Each exercise is performed 6 times, then carry your kettlebell to 6 stations, as you add in one new exercise of 6 to be performed.
Curls
Curls, Lawnmower (each arm)
Curls, Lawnmower (each arm , Flutter press
Curls, Lawnmower (each arm , Flutter press, Sit up press
Curls, Lawnmower (each arm , Flutter press, Sit up press, Goblet Squats
Curls, Lawnmower (each arm , Flutter press, Sit up press, Goblet Squats, Upright rows
Total counts: Curls 216, Lawnmowers 180, Flutter Press 144, Sit up press 108, Goblet Squat 72, Upright row 36
NMS: Naked Mole Skin Today is one of those days you don’t post for you.. you post for that pax that might be there alone if you don’t post. Light House and YHC were accountability partners today. My arms hurt too bad to type much more.
But more on Accountability can be found at: https://f3nation.com/accountability-team-q4-8-2/
Stay Strong gentlemen.
Thank you for allowing me to lead at Circus Maximus.
