Tag: Circus Maximus

COP

SSH

Arm Circles (all ways)

Helicopters

Don Quixotes

Thang

3 Minute Merkin (90 seconds down, 90 seconds back up)

10 Minute AMRAP

• 1 Burpee
• 2 Cleans (one each arm)
• 1 Goblet Squat
• 1 Overhead Press
• 1 Back squat

2 Minute Merkin (1 minute down, 1 minute back up)

10 Minute AMRAP

• 1 Curl each arm
• 1 High Pull
• 1 Overhead Press
• 1 Triceps Extension each arm
• 1 Merkin
• Run half of parking lot and back

Increase reps by 1 for each round

1 Minute Merkin (30 seconds down 30 seconds up)

5 Minute Amrap

• Skull Crusher
• Press
• Sit and Press

Numberama

Namearama

Attila took us out

NMS

Its time for YHC’s yearly pilgrimage to Circus Maximus. It was good to get back to the Circus and throw around some iron. Mummblechatter was abundant but cannot be repeated in mixed company. Hard work was done by all

Thanks for letting me lead.

Five faithful warriors linked arms in the gloom of Circus Maximus to grow stronger and closer.  A great morning with great men went down as follows:

• COP
  • 20 invisible jump ropes
  • 10 DQ
  • 15 IW
  • Arm circles – 10 small, 5 big; forwards and backwards
  • 10 helicopters
  • 20 Suzanne Somers, each leg
  • 20 merkins
  • 20 2x flutter kicks
• KB escalator
  • 10 skull crushers, run the bus lop off lane
  • 15 skull crushers, 10 overhead pulls, run the bus loop
  • 20 skull crushers, 15 overhead pulls, 10 sit ‘n press, run the bus loop
  • 25 skull crushers, 20 overhead pulls, 15 sit ‘n press, 10 KB swings, run the bus loop
  • 25 overhead pulls, 20 sit ‘n press, 15 KB swings, 10 KB squats, run the bus loop
  • 25 sit ‘n press, 20 KB swings, 15 KB squats, 10 halos, run the bus loop
  • 25 KB swings, 20 KB squats, 15 halos, run the bus loop
  • 25 KB squats, 20 halos, run the bus loop
  • 25 halos, run the bus loop
• 5x check
  • Lawnmower pulls
  • High pulls
  • KB lunges
  • Boxing cockroaches
  • Run
• COT with your humble correspondent taking us out

Great work by the PAX today.  High reps, heavy arms on the menu.  Always good to be at Circus with my brothers.  Great to see Chum Bucket back in the Circus gloom.

Announcements include:

• The upcoming F3 retreat on 10/3.  Sign up for cornhole. 
• Gypsy is looking to start a new running with some boot camp exercises mixed in on Monday mornings at Pocohontas Middle.  The workout will be 1 hour and start at 5:15. 
• Stay tuned for announcements on a Labor Day convergence at Gridiron.  Walkers, canes and grey hair not required.

God is good all of the time!

Attila

Humidity and rain have departed.  Ideal conditions greeted 5 faithful warriors for a KB beat-down.  Here is how it went down:

• COP
  • 25 SSH
  • 10 IW
  • 10 DQ
  • 15 arm circles, forwards/backwards
  • 10 helicopters
  • 20 HRM
  • 20 2x flutter kicks
  • 20 APD
• KB AMRAP where we have 30-35 seconds of KB exercises, followed by rest.  First round had 20 seconds of rest, with subsequent rounds decreasing to 15, 10 and 5 seconds.  Exercise rotation included:
  • High pulls
  • Halos
  • Swings
  • Curls
  • Squats
• 2^nd AMRAP with rests of 15, 10 and 5 seconds.  Exercise rotation included:
  • Sit ‘n presses
  • Skull crushers
  • Overhead pulls
  • KB hammers
• Run the bus loop
• 15 Lawnmower pulls, each arm
• COT with YHC taking us out

Great work by the PAX today.  Enjoying having Gypsy in RVA.  Reported soreness from Gypsy post-workout due to the cannonball weights he used.  White Deer and Byproduct chose not to comment after looking at their KBs. Plenty of mumble chatter from the PAX, but not on that one. 

Reminder of the family BBQ at Hardywood’s farm this weekend.  Check the pre-blasts for more detail.

God is good all of the time! Attila

The darkness of the gloom was tackled by five faithful and fearless warriors on Thursday morning at Circus Maximus.  Prepare the glutes for this beat-down.  Here is how it went down:

• COP
  • 25 SSH
  • 15 IW
  • 10 DQ
  • 15 helicopters
  • 15 arm circles, forward/backwards
  • 20 merkins
  • 20 Suzanne Somers, each leg
  • 35 2x LBC
• KB 4 corners in the parking lot (socially responsible with each man starting in a different corner), whereby we do weighted lunges between corners, with 5, 10,15 and 20 reps at each corner
  • Sit ‘n presses
  • Curls
  • High pulls
• Quintuple check
  • Lawnmower pulls
  • Swings
  • Halos
  • Squats
  • Run the bus loop
• 20 overhead pulls
• 20 weighted American hammers
• COT with YHC taking us out

Great work by the PAX.  The lunges left all of us with some soreness, but no pain, no gain.  Fireball from Houston was supposed to join us.  Hopefully he did not get thrown off by the other group meeting on the football field at Godwin. 

God is good all of the time!

Attila

It’s easy to get caught up in the day to day grind. It’s easy to get stuck in the rut and just stay on the path. It’s easy to follow the Status quo and just move through life.
Good thing the men of F3 don’t do things that are easy.
I ask each of you that read this to do something that’s not easy. I ask each of you to look through your contacts and find that one pax (or future pax) that you have not talked to in a very long time and call him. Sounds easy right?!? Just like the readings this week in the 3rd F study group lead by Tobit and how it should be easy of taking up the yoke..
But the truth is it is not easy, its hard… and that is why you have not done it. That awkward moment when you are not sure what to say or how to ask how things have been since you have not called him. and yes.. I said since “YOU” have not called him. WE are F3.. WE are disrupters.. it is not on that fellow pax to reach out to you.. it is up to you to reach out to him. So I challenge each of us that meet in the Gloom to call a fellow pax you have not heard from in a while and just tell him you are thinking of him. It may be the exact words he needed to get him through the day.

3rd F: Thank you Attila for taking us out in COT.

• TAP: Johnsonville on a speedy recover (i cant image how you are in the gloom if you were injured today. Way to push through brother)
• TAP: Farfanugan (Recovering from being hit by a cop car running in the Gloom.
• TAP: The Brothers of F3 and Sisters of FiA that are personally recovering from COVID or helping family members that are.

2nd F:

• As things continue with work from home, is there anyone interested in 1st Friday F3 lunch at a common location?
• Puppy Pile coming up. DM me if you have a 2.0 interested in needing a Speed For need chair.
• 2nd annual F3 retreat on October 3rd (camp out)
• Date is getting nailed down for the 10k/Half Marathon Brewery tour (November 7th) we will stop in on no less than 6 breweries for the half marathon and 3 for the 10k. Pre-blast and price will be coming out soon.
• Bone Thugs 10k on 8/21. See the HIMs of W Dog or Corn Beef for details

1st F: The Thang

Not to much complexity to today’s Kettlebell workout. it was just plain ole’ putting in some work with a little bit of iron. Each pax removed a piece of paper covering an exercise on the whiteboard. We performed exercise with 15 reps. (If it was a one arm or leg exercise it was 15 each side.)
Between each exercise was a 50 yrd waiter carry.
This was repeated until all papers was removed.
If we finished there was an extra credit Kettlebell burn out for us all.

The exercises were:

• The Clean (sorry for the mix up on the board guys)
• Curls
• Tricep extensions
• Seated over head press
• Standing over head press
• Louganis
• Flutter Press
• American Hammers
• Goblet Squat
• Reverse Lunge
• Romanian dead lift
• Single arm Swing
• Halo
• Lawn Mower

WE finished with 5 mins remaining so we got to do the burn out

Without putting your bell down:
7 up right rows, 7 Squats
6 up right rows, 6 Squats
5 up right rows, 5 Squats
…
1 up right row, 1 Squat

and done!!

Final exercise YHC carried a cooler of cold water bottles around for the guys to grab one before the COT.

NMS:
Great work by all today. Good to continue to see new faces and meet new pax.
Solid work done by Pinto at his 1st Kettlebell work out. I hope you see you back out brother.
Johnsonville, let me know if you need anything while you heal up brother. Just DM and I’m on the way. Bruised ribs isn’t anything to play with so TAP on you healing up.
Not sure what White Deer ate for dinner, but down on our side of the line this morning he was seriously laying down some cover fire for an attacking army. (You might want to get that checked out brother. Just sayin’ something didnt smell natural there. ) 🙂
I keep running into Light house in the gloom and beginning to think he might be just as much a gypsy as I am. I’m gonna have to get in contact with you Light House and go grab some lunch and 2nd F to hear more of your back story to that name.

I want thank you all for coming out this morning. It’s the pax of F3 that has allowed me to celebrate my 3rd anniversary of not smoking today. Without F3, I would have never made it. Being able to seeing all your mugs in the morning is what has kept me motivated to stay with it.

Thank you for allowing me to lead this morning.
SYITG!!

v/r
Gypsy

Our War Daddy, White Deer, turned 59 yesterday!  Only one more year until double respect.  Normally, we would break out a red pill to celebrate a member of the PAX.  Today, in honor of White Deer, we respectfully ripped open a pack of his favorite, a blue pill, just for him.  Here is how it went down:

• COP
  • 25 SSH
  • 10 cherry pickers
  • 15 Russian soldiers
  • 15 Helicopters
  • 20 merkins
  • 60 LBC
  • 20 Suzanne Somers, each leg
• One man KB Dora (5 sets to reach total reps with a run down the bus loop in between in each set)
  • 100 sit ‘n presses
  • 150 overhead pulls
  • 200 lawnmower pulls
• Lunge walk to the virtual flag
• COT with YHC taking us out

White Deer loves himself a blue pill.  Not afraid to tell us that, amongst other things.  Grateful he made the trip today and worked out with the PAX.  Not the same without him.  Great work by the PAX.  God is good all of the time!

Attila

Alarm clock malfunction.  YHC rolls over to see a clock saying 5:20.  Jump out of the farksack, dress, and hoof it to the AO by 5:28.  Not awake, but ready to take another Q.  This one would have to be mindless.  Here is how it went down:

• COP
  • 25 SSH
  • 15 IW
  • 10 DQ
  • 15 Helicopters
  • 20 merkins
  • 60 LBC
  • 20 APD
• Deck of death – 12 reps of an exercise where each suit is a different exercise
  • Hearts – curls
  • Diamonds – high pulls
  • Clubs – weighted squats
  • Spades – sit ‘n presses
  • Joker – burpees
• COT with YHC taking us out

Great work by the PAX.  We worked up a little pace to get through the deck.  God is good all of the time!

Attila

Welcome to the dog days of summer.  A loyal PAX tackled a muggy and humid morning in order to dominate their KBs.  Here is how it went down:

• COP
  • 25 SSH
  • 15 IW
  • 10 DQ
  • 15 Helicopters
  • 20 merkins
  • 60 LBC
  • 20 APD
• Mosey to the school for the following:
  • 15 donkey kicks
  • Bear crawl 20 yards to you KB
  • 15 lawnmower pulls each arm
  • Run back to the wall for a 30 second wall sit
  • Rinse and repeat 4x
• Series of 3x checks
  • Weighted lunge walk, KB swings, sit ‘n presses
  • Run, overhead pulls, high pulls
• COT with YHC taking us out

Great work by the PAX.  Grateful YHC did not have to do that solo.  God is good all of the time!

Attila

A fab five joined forces to throw around some KBs of varying weights this morning.  It was muggy, but spectacular.  Here is how it went down:

• COP
  • 25 invisible jump ropes
  • 10 dead man drops
  • 15 IW
  • 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)
  • High pulls (4x)
  • Lunges (3x)
  • Halos (2x)
  • American hammers (1x)
  • Run the bus loop
• COT with YHC taking us

Today was an ideal workout for White Deer.  Minimal cardio, maximum opportunity for mumble chatter.  Targets included YHC’s minor explosions between the legs and Byproduct’s wedding planning and less than manly KB weight.  All good.  Great to have a fuller PAX back in the fold.  Solid work by these men. A moment of thanksgiving for YHC.

T-claps to White Deer and Johnsonville for being socially responsible and wearing masks when they carpooled to the AO.

God is good all of the time!

Attila