Tag: Circus Maximus

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. 

God is good all of the time! Attila

PAX Today was an arm day at Circus Maximus.  Five noble warriors partook.  Here is how it went down:

• COP
  • SSH
  • Helicopters
  • Arm Circles
  • Merkins
  • LBC
• Deck of death – each suit is an exercise, 12 reps for that suit
  • 156 high pulls
  • 156 curl
  • 156 overhead pulls
  • 156 sit ‘n presses
  • 24 burpees
• 100 LBC
• COT with YHC taking us out

3^rd F next Tuesday at 8 pm.  Honeydo is leading.  Subject is forgiveness.

Solid work from the PAX.  Should be wet the rest of the week.

God is good all of the time!

Attila 

3^rd F: (Faith)
Virtual 3^rd 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 3^rd 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.

2^nd F:  (Fellowship)

1. See Nancy Lopez post in Slack regarding the 5k on the 28^th for The GLOW Galactosemia 2021
2. T-Claps for Greenbow on his 10 yrs of sobriety

1^st 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.

1. Curls
2. Curls, Lawnmower (each arm)
3. Curls, Lawnmower (each arm , Flutter press
4. Curls, Lawnmower (each arm , Flutter press, Sit up press
5. Curls, Lawnmower (each arm , Flutter press, Sit up press, Goblet Squats
6. 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.

V/r

John (Gypsy) Boles

3^rd F: (Faith)
Thank you Attila for taking us out in COT.  I appreciate you raising up Choppa in the prayer as he navigates the new virtual world of college isolated in a hotel room with Covid.

No one signed up to Q Virtual 3^rd F on Tuesday 2/16.  Guys… don’t miss out on this great event as we discuss Faith in a safe environment to express your thoughts.  See 3^rd 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.

2^nd F:  (Fellowship)

1. See Nancy Lopez post in Slack regarding the 5k on the 28^th for The GLOW Galactosemia 2021
2. Splinter is looking for a VCR??? 
3. Hardywood is upgrading from Alpacas to Llamas

1^st F: (Fitness)

The THANG:  These were the exercises I was doing every Monday, Wednesday, Friday while stuck in IR and not able to join you all at the Bootcamps or Run AOs

Mondays each of the following 10 reps 2 sets with AHP (As Heavy as Possible) kettlebell and 32 lb block

• Snatch
• Halo
• Curls
• Upright row
• Kettlebell situp
• Flutter Press

Wednesdays each of the following 10 reps 2 sets with AHP kettlebell and 32 lb block

• Halo
• Jack stands
• Kettlebell pull through
• Teapots
• Front lifts
• Lawn mower

Fridays each of the following 10 reps 2 sets with AHP kettlebell and 32 lb block

• 2 Handed swings
• Overhead pull
• Good mornings
• Kettlebell Situp w/ a press
• Scissors
• American hammers
• 50 LBC

NMS: Naked Mole Skin
I have been asked a few times why I start the BB with the 3^rd F versus the traditional “here is what we did”. 
My response is:  Matthews 20:16. 
I believe that most of us recall the 1^st few lines of items we read these days … the generation of Memes, Twitter, and text.. if it can not be summed up in a brief 280 characters its TLDR;.  So IMHO, the Meat and Potatoes of F3 is the Faith and Fellowship.. it is what makes F3 different than any other workout.. the 1^st F is just exercises that we can all do on our own if we wanted.. But Fellowship and Faith take a connection and a trusting environment to grow with each other in a Shield Lock.
(More on Shield Lock:  https://f3nation.com/tag/shield-lock-q1-7/).

I wish you all the best and look forward to SYITG at the Bootcamp and Running AOs again in March.
Until then:  Stay Strong gentlemen.

Thank you for allowing me to lead at Circus Maximus.

V/r John (Gypsy) Boles

Time for YHC to sleep walk into a Q.  Damn the fartsack.  Time to make sure that there is a strong finish to the week.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Arm circles
  • Scorpion kicks
  • Merkins
  • LBC
  • APD
• KB ladder – series of four exercises, starting at 10 reps and moving down to 1, followed by a chaser of 10 lawnmower pulls (each arm)
  • Sumo squat to upright press
  • Curls
  • Flutter press
  • Shoulder press
• KB ladder – series of two exercises, starting at 10 reps and moving down to 1
  • 2x KB hammers
  • Overhead pulls
• Mary – reverse crunches
• Ring of fire – 10 merkins
• COT with YHC taking us out

Great work by the PAX today!  Great to see Gypsy back to posting as he continue to recover from toe surgery.  For a second there, I thought he showed up in his PJ pants.  A very comfortable look for our workout warrior.  Also, Blue Moon had his maiden KB voyage, serving as a warm-up to his run.  White Deer made his presence known.  Glad I am not laundering his pants. 

To all the PAX, continue to stay safe.  Do not leave the Commonwealth of VA if you have upcoming veterinary needs.  God is good all of the time!

Attila

A light dusting of snow served as a catalyst for the PAX on this glorious Thursday morning.  Five solid redwoods met in the gloom to clang some KBs.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Arm circles
  • Copperhead squats
  • Merkins
• 1 man KB Dora – 5 rounds for each exercise (20, 30, 40 reps) with a run in-between each set
  • 100 sit ‘n presses
  • 150 curls
  • 200 lawnmower pulls
• Closing ciabatta with sumo squats
• COT with YHC taking us out

Great to have Chum Bucket and Johnsonville back with the PAX this morning.  With the cold and wet weather, YHC wondered if the PAX was bound for the fart sack.  Instead, a pair of warriors joined the fray.  Good work by all of the PAX.  Grateful for this group of men and their friendships.  White Deer, where were you?

God is good all of the time!

Attila

Another Thursday and another chance to link arms with 3 other faithful warriors.  Here was what was on the menu today:

• COP
  • SSH
  • IW
  • Dead man hang
  • Arm circles
  • Scorpion kicks
  • Merkins
  • LBC
• 4 corners with 5, 10, 15, 20 reps in successive corners with weighted KB lunges between corners
  • High pulls
  • Sit ‘n press
  • Curls
• Run the bus loop
• Dealers choice 4x check
  • Attila – 20 overhead pulls (sets pace)
  • White Deer – Sit ‘n press
  • Lighthouse – Lawnmower pulls
  • Byproduct – Halos
• COT with YHC taking us out

Great work by the faithful 4 today.  YHC is going to feel those lunges, and the 4x check was a high impact ending.  See you in the gloom.  Maybe snow next week!?!?

God is good all of the time!

Attila

Another Thursday and another chance to link arms with 3 other faithful warriors.  Here was what was on the menu today:

• COP
  • SSH
  • Russian soliders
  • DQ
  • Scorpion kicks
  • Merkins
  • LBC
  • APD
• Mosey to the school for the following:
  • 15 donkey kicks
  • Bear crawl 20 yards to you KB
  • 20 overhead pulls
  • Run back to the wall for a 1 minute wall sit
  • Rinse and repeat 4x
• Run the bus loop
• 4x check
  • Lawnmower pulls
  • Sit ‘n presses
  • Halos
  • Run
• COT with YHC taking us out

Been a long day and this BB is late.  Grateful to have started it with my brothers.

God is good all of the time!

Attila

Another cold morning.  KBs were stored indoors last night to mitigate the risk of frostbite.  Four noble warriors pushed their arms to the limit.  Here is how it went down:

• COP
  • Slaughter starter – 10 burpees
  • Invisible jump rope
  • Russian soldiers
  • Cherry pickers
  • Arm circles
  • Helicopters
  • 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)
  • KB swings (5x)
  • Sumo squats (4x)
  • Halos (3x)
  • High pulls (2x)
  • 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.  Great picture of F3.  In light of the events yesterday, good to have some laughs and smiles.  Good to share life.  The PAX prayed for healing in our nation as a part of COT.  Politics aside, time to heal; time to work together.

God is good all of the time!

Attila

Another Thursday, and another White Deer fartsack.  Two noble warriors go in one last workout for 2020.  Here is how it went down:

• COP
  • Invisible jump rope
  • Russian soliders
  • DQ
  • Arm circles – forwards and backwards, big and small
  • Helicopters
  • Scorpion kicks
  • Merkins
  • LBC
  • APD
• 12 Days of Christmas – KB style
  • 12 lawnmower pulls – 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 lunges – 36 total
  • 5 high pulls – 25 total
  • 4 KB hammers – 16 total
  • 3 skull crushers – 9 total
  • 2 snatches – 4 total
  • 1 lap
• COT with YHC taking us out

Grateful to Lighthouse for not making me go solo in the gloom.  Prayers up for Gypsy as he had successful toe surgery today.  Happy New Years F3 RVA!  Convergence at Satan’s Hill in the AM tomorrow.

God is good all of the time!

Attila