Tag: Circus Maximus

Seven men of steel assembled at Circus Maximus to throw around the KB this morning.  Lots of fresh faces and for the first time ever, no audible flatulence (can you guess who was sadly missed?).  Here is how it went down:

• COP
  • 30 SSH
  • 15 IW
  • 15 DQ
  • 15 helicopters
  • 10 HRM
  • 40 2x LBC
  • 10 Suzanne Somers –each leg
  • 40 APD

• Lucky Bus Loop – do KB around the worlds while moving around the bus loop, stopping at 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 7 at the end
  • Lawnmower pulls – each arm (7x)
  • High pulls (6x)
  • Sit ‘n presses (5x)
  • 2x one-armed KB swings (4x)
  • 2x American hammers (3x)
  • Snatches (2x)
  • Weighted squat thrusts
• Run the bus loop
• Boat/canoe
• COT with YHC taking us out

Solid work from the PAX.  T-claps to Mouse Trap for some solid headlocks.  FNG Tulip and Tobit did exemplary work for their first foray into KBs.  Honeydo slammed the 35 pounder around, and Offshore and Lighthouse quietly went about their work.  Not much mumblechatter.  This was one of those quietly deceptive workouts that really adds up.  Its cumulative impact is something the Ms will be grateful for later.  It was a privilege to start the day with these men. Do not be strangers to the Circus!

God is good all of the time!

Attila

4 sleepy clowns posted this early morning while throwing around  KB’s, a plate and a counterfeit KB

Welcome Lighthouse… He made his first appearance to the CM with a huge fake kettlebell. 

We figured he was packing Russian muscles with the size of his Kettlebell. Well, KB SIZE doesn’t matter.

His KB had to be the size mudface’s 55 pounder yet probably weighting close to something the Daville guys throw around. 

COP

Helicopters x 20

SSH x 25

DQ  x 15 

LBC’s  x 20 

Scorpion Kicks x 20

SSH Six Position x 20

SSH Pickle Position x 20

No Mosey  Keep the circle tight 

60/10 A pressing minute with a  10 sec rest between exercises

Snatch Right/Left

Clean & Press Right/Left

Windmill Right/Left

60 seconds of  Merkins

Lawn mower rows Right/Left

One hand swings Right/Left

One lap around the circus loop

Take five 20/15/10/5

Squat and Press 20

High Pulls 20

Merkins 20

Double handed swings 20

Sit and Press 20

Mountain climbers 

Repeat 15/10/5

Numerama

Namearama

Atilla took us out

Great to have Lighthouse out at the CM for his first virgin KB workout.

Some mumble chatter from the PAX on the 60 second ground-n-pound exercises. 

Thanks for letting be your Q

Summer is over, and each morning is officially 0 Dark 30.  Four noble warriors battled the gloom and various physical ailments to throw around the KB at Circus Maximus.  Here is how it went down:

• COP
  • 30 SSH
  • 15 Hairy Rockettes
  • 15 DQ
  • 20 HRM
  • 20 Suzanne Somers, each leg
  • 50 2x LBC
  • 15 Scorpion kicks
• KB mosey to the practice fields with a brief interlude of 25 lawnmower pulls, each arm
• One man Dora
  • 100 sit ‘n press with runs at each 25 rep increment
  • 200 high pulls with runs at each 40 rep increment
  • 300 one armed swings with runs at each 50 rep increment
• Mosey back to the flag doing around the worlds
• COT with YHC taking us out

Solid work from the PAX today on a high rep/high intensity workout.  We should feel that one later on. Good to have Ponch back after being on the IL all summer.  The PAX fought through individual ailments to maximize the workout as Ponch had a banged up ankle; Johnsonville has a busted up shoulder, YHC was just worn down and tired from lack of rest; and White Deer had some violent explosions from his anus.  The PAX persevered and survived. 

FYI, we do have a virgin Q from Tater at Gridiron on Saturday.  In addition, the retreat is Saturday as well. 

God is good all of the time!

Attila

4 regulars and 1 familiar visitor made it out to CM on a very humid morning. Lots of KB fun and white deer was quiet, and nice to our visitor.

YHC made his yearly pilgrimage to Circus Maximus along with three others from DaVille to throw some weight around.

YHC made his yearly pilgrimage to Circus Maximus along with three others from DaVille to throw some weight around.

Waiter carry walk around the track to get the blood flowing

COP

• SSH x 15
• Helicopters x 10
• Arm circles x 10 small 5 big and Reverso

Mosey to grassy area

10 burpees for violation of the Clean Air Act

Turkish Get Up Challenge

Set timer for 2 minutes per round

Do TGU’s, starting with one set and increasing by one set every round

 Do secondary exercises for remainder of time

• Snatches
• Squats
• Sit and press
• Lawnmowers
• Lawnmowers hands horizontal
• Some others I can remember

Go until you cannot do the number of sets in the time period, then do the secondary until last person is out

Triple check

Teams of three

On partner walks to propane tank and back performing Slingshots with the KB

Second partner does clean and press

Third partner does BTTW Merkins

Switch when the walkers get back to start

Had to audible this to two rounds for time

Boat\Canoe for the rest of the time

Numberama

Namearama

Chewy took us out

NMS

It is always a good time at the Circus and today did not disappoint.

Discussions started with whose gloves stunk the most then progressed to various other smells and their origins. The Turkish Get Up required some demonstration and attempts without the KB to get the form down

Offshore was a beast and completed 7 sets and was rounding in on 8 before he was eliminated to win the challenge. Strong work was put in by all.

Thanks fo letting me lead, as always its an honor.

A familiar number for this KB AO, but some different faces.  With no Q on the schedule, YHC served as host.  On a humid and dark morning, 3 noble warriors and their assorted weights tackled the gloom.  Here is how it went down:

• COP
  • 30 SSH
  • 15 Russian soldiers
  • 15 helicopters
  • 15 HRM
  • 20 Suzanne Somers, each leg
  • 25 APD
  • 30 2x LBC
• Catch me if you can – KB style in the bus loop
  • One man does 10 burpees then runs to catch up with his partner who is double barrel carrying 2 KBs
  • Rinse and repeat 3x
• Triple check
  • Bear crawl
  • Lawnmower pulls
  • Halos
• AMRAP challenge with four exercises
  • Decreasing rest intervals for each interval starting at 20 seconds and working down to 15, 10 and 5
  • Exercises
    • Skull crushers
    • Overhead pulls
    • Sit ‘n presses
    • Weighted American hammers
• COT with YHC taking us out

Missed some of the Circus regulars this morning, but as always grateful for the summer tour.  It is great seeing some different faces that YHC does not always see.  It is surely a great tradition for F3 RVA, especially for squatters like myself.  Really blessed to clang KBs with these men this morning, some of RVA’s finest!

The usual announcements…Convergence at Timberwolf on Labor Day, September overnight camp out, DTH selling name shirts, etc.  Looking forward to seeing more visitors on the West End of town.  Appears DTH has the Gridiron Q on Saturday.

God is good all of the time!

Attila

A ready five, unbowed by overnight thunderstorms, posted for this morning’s Circus Maximus. Following a brief exchange of (un)pleasantries (poison ivy is not an STD), we started the day with Burpees x 5, SSHs x 20, IWs x 15, Merkins x 10 (stopped at 5 in error but came back with another 5 later), Copperhead Squats x 10, LBCs x 25, Weighted Standing Side Bends x 10 (each side), DQs x 15, and Arm Circles (single arm alternating, big only, forward and reverse).

Stay in place for 8 minute Even Minute Odd Minute (EMOM) starting with Kettlebell Swings – 15 to 25, PAX choice. Even minute was Figure 8s around shins – also 15 to 25. Keep weight off ground between sets. 50 LBCs OYO afterwards.

Slide off the pavement and onto the nearby sidewalk for 11s alternating Sit & Press and Merkins (lower back exfoliation goal – check!). Started with 10 S&Ps and 1 Merkin and worked through the cycle.

Stroll with weights to the edge of the school for 4 minute AMRAP with Donkey Kicks x 10, Lawnmower Pulls x 10 (alternating, PAX choice), Goblet Squats x 10, and Half Turkish Get Ups x 2 (one per side). YHC neglected to start the timer, so we called it after 3 rounds.

Shift back to the starting point for 4 minute EMOM starting with Two Handed Curls – 15 to 25, PAX choice and alternating with Two Handed Overhead Presses – same rep options. Kept weights up between sets.

Move to the sidewalk for final 4 minute EMOM alternating Skull Splitters and Pullovers – 15 to 25 reps, PAX choice. Weights down and finish with a few minutes of stretching.

Finish with COT and Attila took us out.

Glad to make it this morning and good to see you guys. Nice work. Took just a few minutes to find the humidity. Lots of grunting but fewer than normal instances of gas release – the Beano must be working for some (you know who you are).

Calendar items:

Labor Day Convergence(?) – September 2, 2019 – Don’t know the details myself – watch f3rva.org.

Blue Ridge Relay – September 6 and 7, 2019 – the runners know who they are, but the groups might need drivers. BRR team confirm.

F3RVA Retreat – September 21 and 22, 2019 – Amelia County, VA – Pre-Blast posted on July 9th with details.

Seven of the faithful, including one newcomer to Circus, met early morning last Thursday with kettlebells in hand. White deer entered the school parking lot, located very close to many residences, leaning on the car horn. Soooo, we may be looking for a new AO soon. In any case, this is what went down (more or less) after YHC Johnsonville took the Q:

Standard rounds of warmups, including SSH (of course), Don Quiotes, Cherry Pickers, Merkins, LBCs, Arm Circles, etc.

Run the loop.

Mosey with KBs over near bus pickup/dropoff area by school. Jack Webbish COP, except 1 burpee, 4 KB snatches, 2 burpees, 8 KB snatches … continue to 5/20.

KB carry around the front of the school. Pair up for Lazy-ish Dora. 100 sit and press with partner running about 100m and back; 200 goblet squats with partner bear crawling about 50m and moseying back; 300 lawnmower pulls with partner doing 20 shoulder taps.

KB carry back to VSF for some Mary. Announcements & COT.

Great work, men! It was good to have Mousetrap join us for the first time and good to have Loose Goose back. Johnsonville.

No Q signed up and an empty parking lot up until the last minute.  Thankfully Loose Goose came to the rescue, and Johnsonville came in hot after he realized his chauffeur was fart sacking.  YHC, having started to map out a personal workout, took the Q and off we went:

• COP
  • 30 SSH
  • 15 Russian soldiers
  • 15 helicopters
  • 20 HRM
  • 10 2x Suzanne Somers, each leg
  • 40 2x LBC
  • 20 APD
• Mosey to the bus loop for a beast, remaining under weight at all times
  • Lawnmower pulls
  • Sit ‘n presses
  • One handed swings
  • Halos
  • Lunges
  • High pulls
• Run the bus loop
• Huddle up for some Mary
  • 15 skull crushers
  • 20 overhead pulls
  • 15 2x weighted American hammers
  • 25 weighted APD
  • Boat/canoe
• COT with YHC taking us out

Solid work by the PAX.  It was good to fellowship with this men as we threw around some extra weight.  It was certainly a PAX that is injuring prone, so good avoid further injury for all during this posting.  See you men in the gloom in the coming days! Do not be a stranger Loose Goose.

God is good all of the time!

Attila