Tag: Circus Maximus

Welcome to the cold!  Make sure your KBs were stored in the heart on the eve of Circus Maximus or your hands will be cold.  Today promised pace and no soccer arms.  Here is who it went down:

• COP
  • SSH
  • Russian soldiers
  • DQ
  • Arm Circles – big and small
  • Merkins
  • LBC
• Deck of duty – each card is 12 reps, with the suite determining the exercise
  • Hearts – curls
  • Diamonds – high pulls
  • Clubs – Overhead/shoulder press
  • Spades – Sit ‘n press/Louganis
  • Joker – burpees
• COT with YHC taking us

Solid work from the PAX.  Today required pace, and as Gypsy learned, a modest amount of weight.  Rolling out with Big Bertha will burn you our quick.  Hopefully Gypsy will learn going forward that this Q gravitates towards high reps in rapid fire. 

Thanks for joining us Choppa!  Nice to bring down the average age. By the way, Byproduct, we know it is cold. You can still get out of the fart sack and join us.

God is good all of the time!

Attila

A chilly morning greeted 3 warriors at Circus Maximus.  You vs. you vs. a KB.  Here is how it went down:

• COP
  • SSH
  • Dead man hangs
  • IW
  • Arm circles
  • Helicopters
  • Merkins
  • LBC
  • APD
• Mosey to the bus loop for an AMRAP with 30-35 seconds of reps followed by 20, 15, 10 then 5 seconds of rest between exercises
  • Round 1
    • High pulls
    • Curls
    • Squats
    • Halos
    • High pulls
  • Run the bus loop
  • Round 2
    • Skull crushers
    • Sit ‘n presses
    • Hammers
    • Lawnmower pulls, each arm
• COP with YHC taking us out

Good work by the PAX today.  Great to have White Deer back.  Prayers up for those missing due to injuries or high stress jobs.  Great start to a Thursday!

God is good all of the time!

Attila

A light but eager crowd assembled for Circus Maximus this week.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Arm circles – 10 small/5 big; forwards and backwards
  • Helicopters
  • Merkins
  • LBC
• 3x check with double barrel KB carry, merkins and WWII sit-ups
• Run the bus loop
• Lindsay with overhead pulls and lawnmower pulls (each arm)
• Run the bus loop
• COT with YHC taking us out

Good work by the PAX today.  Limited political discussion, but plenty of mumble-chatter. Great to be with these KB gladiators.  Good luck to Blue Moon on the marathon this weekend, as well as Gypsy on his pacing work. 

Now more than ever, God is good all of the time!

Attila

Lots of good things happening around the RVA region. But have to say the West End Pax (I understand the line of West End keeps moving, so for now I was told it is west of Parham) are stepping it up with not just 1, but 2 AOs launched during the COVID times.
After a month of a Soft pre-launch and getting positive feed back, a great name suggestion, and tweaks to the workout style; the Q Sheet is now open for WaThoHuk Official launch on November 4th.

F3 Mission: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Pretty good all around fitness line up these guys have put together
Monday: HoeDown for a 1st of the week bootcamp (even though its is juuuuust east of Parham)
Tuesday: Heartbreak Ridge for a Bootcamp at Quioccasin Middle School
Wednesday: WaThoHuk a Run Focused bootcamp out of Pocahontas Middle School or for you early birds there is First Watch
Thursday: Circus Maximus Kettlebells at Godwin High School
Friday: Currahee a Running AO out of Godwin High School
Saturday: BlueMoon 6 mile pre run… Bootcamp Grid Iron.. 2nd F Einstein

Nuf’ about all that.. if you have a pax you have been working on in the West End.. whether or not they are a Runner or a Meat head.. there is a work out for them and the PAX is ready to help them accelerate.

1st F: (Fitness)
The Thang: Kettlebell Ladder. 1 Min rest between rounds. Round 1 started with 10 reps of each exercise and we work out way down to 1

Swings	Clean and Press Both Arms	Sumo Squat to Up-right Row	Flutter Press	Curls
20	10	10	10	10
20	9	9	9	9
20	8	8	8	8
20	7	7	7	7
20	6	6	6	6
20	5	5	5	5
20	4	4	4	4
20	3	3	3	3
20	2	2	2	2
20	1	1	1	1
200 total	55 total	55 total	55 total	55 total

Kettlebell burn out
7’s
With out putting your KB down:
7 Upright row, 7 full Squats.
6 Upright row, 6 full Squats.
5 Upright row, 5 full Squats.
…..
1 Upright row, 1 full Squats.

And done!!! (well almost done.. YHC still needed to go meet BlueMoon for a 6 mile taper run for his Marathon on the 7th of November at 0630)

NMS:
The rain doesn’t keep everyone in the fart sack .. and at Circus Maximus there is also the walkway cover to keep us mostly dry. I love the Kettle bell work outs as you can really challenge yourself and bring multiple bells to work the different muscle groups accordingly.

Announcements:
The Shoe drive is still rolling along. This weekend will be the final pick up and we are not in over 100 pairs of shoes.
The November Push up challenge starts on 11/1. Sigh up sheet on Slack 1st Channel.
Come on out and support Blue Moon in the RVA Marathon on 11/7. Run a few miles with him or the whole thing. YHC will be pacing him for miles 16 through 26.2.

As Always: if you have read this far.. take the next 30 seconds and text a pax member you have not heard from in a while.

v/r
John (Gypsy) Boles

The lights on the bus loop seemed delayed, but they still came on at 5:30ish.  Like any Thursday at Circus Maximus, it was go-time.  A stellar PAX was ready to roll, and here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Arm circles – 10 small/5 big; forwards and backwards
  • Helicopters
  • Merkins
  • LBC
• One man KB Dora – series of exercise, broken down into 5 segments of equal reps for each exercise with a run of the bus loop serving as a personal interlude
  • 100 sit ‘n presses
  • 150 overhead pulls
  • 200 lawnmower pulls
• KB lunge walk back to the parking lot
• COT with YHC taking us out

Bad backs dominated the mumble chatter today, and with it, a discussion about the value of a good (new) mattress.  The PAX unequivocally certifies that a good night’s rest is necessary.  YHC will let others decide if they want to validate Gomer Pyle’s experience of distancing himself from his bride.  It takes a savvy yet careful husband to execute his plan to expand to the king size bed after sleeping so well while he was away on the road.  T-claps for Gomer Pyle.  He navigated that obstacle course with skill.  White Deer might not have the same skillfulness as he said certain activities diminished when he got a new mattress in his older years.  Heartfelt condolences.

Good work by the PAX today.  High reps on the arms.  YHC needed that after the last week of infrequent workouts. 

God is good all of the time!

Attila

3rd F (Faith)

• TAP to PAX brother HighTower and his family.. HighTower was shot and killed while on duty this week. #SupportTheBlue
• BoBerry on Q for the RVA bible study on 10/13 at 8 PM.. See Slack 3rd F chan for meeting location
• Thank you Attila for taking us out this morning

2nd F (Fellowship)

• There is a 100 mile relay race coming up on the weekend of the 24th. See Slack 1st F chan for more details.
• Shoe drive still moving forward. SOJ crew has made it a personal mission to collect more than all other locations combined
  • HoneyDo is collecting for WestSide
  • DTH is collecting in SOJ
  • Spit has the Da-Ville PAX

1st F (Fitness)
Disclaimer given stealing the words of Attila .. Check yourself before you wreck yourself and you cant sue any of us if you do wreck yourself.

Quick warm up with Side Straddle Hops (Jumping Jacks), Low slow Squats in Cadence, and Michael Phillips OYO

The Thag: Four Corners

Each round consists of 10 reps of each exercise and two rounds full rounds
Round one: Legs
Goblet squats: hold Kettlebell (KB) as if drinking from a Goblet and do full Squat
Calf raise: hold KB in both hands down in front and do standard calf raises
Romanian Leg lifts: KB in one hand leaning forward at the hip as your opposite leg kicks up straight behind you. (10 each side)
Lunges: Holding KB at the chest perform standard front lunges

Round 2: core
American hammer: sitting down on the ground feet off the ground. Move the weight back and forth in from of you from one hip to the other to complete 1 rep
Flutter press: laying flat on the ground perform standard flutter but do a chest press with your KB as the counter.
Good morning: Feet shoulder width apart. KBin both hands hanging directly in front of you. Bend over at the hips until KB touches the ground then stand straight back up.
Tea pots: Hold KB in one hand to your side. Other hand on your head. Bend over sideways at the hip driving your elbow for the side touching your head to point toward the ground. then return to standing position. (10 each side)

Round 3: Upper body
Overhead press: KB in both hands and push straight above your head until arms are fully extended above you. then return to KB in front of your face.
Front raise: Using light KB or block holding weight in both hands straight arms lift. From waist level keeping arms straight raise up to shoulder level and return to waist
Tricep extension: KB over head at full arm extension. Bind at the elbows and take KB back behind your head then return to straight up.
Merkin: just a plain ole’ Pushup

Round 4: Back and biceps
Lawn mower: Left leg out in front bent at the knee 90* KB beside left foot. one hand pull the KB up toward body keeping your arm tight against your body. Return KB to the ground. (10 each side)
Up tight row: feet shoulder width apart. holding KB with two hands hanging directly in front of you. Left KB up to chin level raising elbows to shoulder level at same time. return to neutral position.
Bent over rows: Bent over at the hips. Back flat. Holding KB in two hands lift KB off the ground to chest and return to neutral.
Curls: Two handed standard bicep curls

Round 5: Mix
Goblet Squats
Flutter Press
Curls
Upright row

Burn out time:
7s KB style: DO NOT PUT KB DOWN UNTIL COMPLETED
7 Upright rows, 7 deep squats
6 Upright rows, 6 deep squats
5 Upright rows, 5 deep squats
4 Upright rows, 4 deep squats
3 Upright rows, 3 deep squats
2 Upright rows, 2 deep squats
1 Upright rows, 1 deep squats

Swings: 1 min of swings 30 secs of rest. (3 times)

4 mins of stretching

And DONE!!!

Thank you for the opportunity to lead this morning. I always enjoying getting a good 0.0 KB workout in during a heavy run week.

NMS: If you have read this far then take the next 30 secs to reach out with a text to a pax member you have not seen in a while. I hear rumors of guys that have not posted in a while.. send them a message and tell them you are thinking of them this morning.
Remember why you started in F3.. and also remember what the mission is.. try not to hide behind the way things have always been just because someone said so. This a men’s fellowship organization that helps promote leadership. So WE should challenge all men of F3 every day in everything they do, to lead and not just blindly follow because someone said so or “because we have always done it this way”.
Guess what.. Change happens and its not always a bad thing. Those that try to prevent change are not leading.. they are placing a cap on the growth of men that may want to step and learn how to lead in a safe Fellowship environment. Allowing the pax to be mentored along the way by those that have come before them from that mythical place called “Always” that is referred to in the “because we have Always done it this way”
#FreeToLead #BeADisrupter

v/r

John (Gypsy) Boles

A party of 5 from RVA’s west end assembled under the full moon to throw around some KBs under ideal temperatures this morning.  Here is how it went down:

• COP
  • 30 SSH
  • 15 Russian soldiers
  • 10 DQ
  • Arm circles – 10 small/5 big, each way
  • 15 helicopters
  • 22 merkins
  • 40 LBC
  • 40 APD
• 5 rounds of the following:
  • 10 donkey kicks (15 on the 3^rd round)
  • Bear crawl to you KB
  • 10 lawnmower pulls each arm (15 on the 3^rd round)
  • Run back to the school and wall sit for 30-45 seconds
• 5x check
  • Run
  • KB curls
  • Sit ‘n press
  • Overhead pulls
  • Halos
• COT with YHC taking us out

Good work by the PAX this morning.  White Deer continues to stone up and push through a bad knee.  Lighthouse is making child’s play of 35 pounds, and good to have Pinto and Byproduct back in the fold.  A solid party of 5 for 5x themed workout.

Prayers for healing and family needs in COT.  Grateful for those private requests. 

Remember the annual retreat to Amelia Courthouse is this weekend.  Cornhole starts at 2 pm.  See Slack channel for more details.  Also, shoe drive for October.  Bring your gently used men’s shoes for donations.

God is good all of the time!

Attila

Our brothers from Daville had so much fun 2 weeks ago, they reappeared for more laughs and KBs at Circus Maximus.  Even with some regulars MIA, a solid PAX of 6 assembled in the gloom to tackle the morning.  Here is how it went down:

• COP
  • 25 SSH
  • 10 DQ
  • 15 IW
  • 15 arm circles, forward and backward, 10 small/5 big
  • 15 helicopters
  • 20 merkins
  • 80 LBC
  • 20 APD

• 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)
  • KB swings (5x)
  • Squats (4x)
  • High pulls (3x)
  • Halos (2x)
  • American hammers (1x)
• Finish with 15 overhead pulls
• COT with YHC taking us

Great work by the PAX this morning.  The workout is deceptively difficult as the reps build.  Much of the mumble chatter between White Deer and Mudface cannot be printed for a larger audience, but needless to say it kept us laughing.  Great to have the Daville representation this morning.  YHC modified and removed the running portion of the Q when he saw what he was dealing with. 

God is good all of the time!

Attila

Time to shake off the Iron PAX challenge and throw around some KBs.  Today was arm day at Circus Maximus, and 3 noble warriors set a quick, solid pace to finish this workout.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Arm Circles – big and small
  • Helicopters
  • Merkins
  • LBC
• Deck of death – each card is 12 reps, with the suite determining the exercise
  • Hearts – curls
  • Diamonds – high pulls
  • Clubs – Overhead/shoulder press
  • Spades – Sit ‘n press/Louganis
  • Joker – burpees
• COT with YHC taking us

Great work by the PAX today.  Great pace, high reps for the arms and shoulders.   We made it through the deck. Where is Byproduct?  Get your 15-20 KB out of the fartsack and join us brother!  Prayers for those that are still healing from injuries.  See you in the gloom brothers!

God is good all of the time!

Attila

3rd F: Faith
The big one this week is TAP for all the teachers, parents, and 2.0s trying to work through this new virtual world of public school. Stay strong everyone. This will pass.
Thank you Attila for taking us out this morning

2nd F: Fellowship

• Men’s retreat October 3rd: Sign up for cornhole tournament
• Friday after work events: Who wants to step up and plan the next one. Its easy.. just name the place and time.

1st F: The Thang
Two rounds of the below
Perform the following exercises 1 arm/leg at a time
Count is 10 per called exercise
Bicep curl count is 8

• One arm Swing
  • Bicep curl
• Romanian dead lift
  • Bicep curl
• Lawnmowers
  • Bicep curl
• Snatch
  • Bicep curl
• Reverse lunge
  • Bicep curl
• Tricep extensions
  • Bicep curl
• Goblet Squats
  • Bicep curl
• Seated 1 arm shoulder press
  • Bicep curl
• Louganis
  • Bicep curl
• Flutter press
  • Bicep curl
• American Hammer
  • Bicep curl

NMS:
Not much time to be creative on the BB this week. Dang work is getting in the way of my day drinking and BB writing.
As always, I want to thank the PAX for allowing me to lead this morning. I mean lets face it… if it weren’t for you guys, I would have been that crazy guy on the news in all black, panting, and sweating on the sidewalk of a kids school at 0615 in the morning making weird grunting noises and cussing myself. At least with multiples of us there we kinda look like we were supposed to be there. 🙂

Todays theme was curls.. trying to get the pax ready for some 12oz curls as we enter football season

P.S. If you read this far down. spend the next 30 seconds and text a pax, friend, uncle, dad, brother or son that you have not heard from in a while and just say Hello. It maybe just what he needed today.

v/r
John (Gypsy) Boles