Tag: Circus Maximus

Five strong posted to the Circus for rings of pain, AMRAP, and trust.

The THANG:

COP IC: Hammer Dance, Storm Squats, Hardwood-inspired Macho Man Merkins, Helicopters, Don Quixotes, Freddie Mercuries, Scorpion Kicks, Back Lifts

1-Minute AMRAP sets, cycling through arms, abs, and legs including (not necessarily in order): Curls, Curls Curls, American Hammers, American Hammers, American Hammers, Rows, Upright Rows, Lawnmower Pulls Left, Lawnmowers Pull Right, Sit and Presses, Squat and Presses, KB Squats, KB Swings, KB Swings, Boat/Canoe, Overhead Pulls, Lunges. One exercise at each pillar along the bus loop. Break it up a bit with some Helicopters, Arm Circles, Mosey/Backwards Run.

COT: What is Slack? Spoken and unspoken prayers.

NMS: YHC got a fancy new Casio for Christmas and was anxious to try out the timer feature with AMRAPs. Since no counting is involved, mumble chatter flows a bit more freely. White Deer provided YHC with tips on how to bring more enthusiasm to a Q. The PAX marveled at Lighthouse’s ability to complete every minute without appearing tired. Jville mused about beatdowns for those with ambulatory challenges including him and Fireman Ed. YHC was glad to be able to give Attila a day off from Qing.

4 PAX came out to CM with 2 of the 4 unable to run. A ground & pound Q was served up of:

COP: SSH, Don Qs, Helicopters, Merkins, Flutterkicks. Farmers carry over to shelter area for 5 minutes of fun: partner up then 5 minutes of a given exercise with reps increasing:

Round 1: Burpees starting at 2. Partner Al Gore’ing while waiting.

Round 2: Sit & Press increments of 3. Hold 6 inches while waiting.

Round 3: Merkins increasing by 4. Squats while waiting.

Round 4: KB swings, sets of 5.

Then some Boat & Canoe, 3 sets of 15 Lawnmower pulls. 3 sets of Bicep curls. Some mary to finish us out.

NMS- Jville continues to post with a torn calf muscle. No running today but hopefully enough of a beatdown. Word is Fireman Ed will be joining Circus for a while since he is also running free for January.

Time to work off the holiday calorie in-take.  2 humble and noble warriors fought off the fart sack to battle the KBs.  Here is how it went down:

• COP – run the perimeter of the school
• Cumulative KB beast (add an additional exercise for each round, do 18 WWII sit-ups after each leg)
  • 144 lawnmower pulls, each arm
  • 108 high pulls
  • 72 overhead pulls
  • 36 swings
  • 80 WWII sit-ups
• AMRAP
  • Skull crushers
  • Sit ‘n presses
  • Overhead pulls
  • KB hammers
• COT with Johnsonville taking us out

Workout should look familiar. YHC suggested we repeat last week’s Q so we would not have to think. Thankful for the fellowship with Johnsonville.  Can you please stay healthy in 2020?  Meanwhile, what is up with White Deer?  Has the fart sack swallowed him whole?

Enjoy your Thursday!  God is good all of the time!

Attila

It was a cold morning, but YHC was not solo.  Offshore responded to the bat signal.  Here is how it went down:

• COP
  • 30 SSH
  • 15 IW
  • 10 DQ
  • 15 Helicopters
  • 20 HRM
  • 70 LBC
• Cumulative (partial) KB beast (add an additional exercise for each round, do 18 WWII sit-ups after each leg)
  • 144 lawnmower pulls, each arm
  • 108 high pulls
  • 72 overhead pulls
  • 36 swings
  • 90 WWII sit-ups
• 30 second AMRAPs
  • Skull crushers
  • Sit ‘n presses
  • Overhead pulls
  • KB hammers
• Run the bus loop
• COT with YHC taking us out

Thankful for the fellowship of Offshore.  He sensed YHC would be solo without him today, so answered the call. Great work today.  When thinking about this cumulative beast, it does not look too bad on paper.  However, being under-weight continuous with the increasing reps will get those hands and forearms barking.  WWII sit-ups have never been more welcomed. 

Enjoy your Thursday!  God is good all of the time!

Attila

A small PAX, which only means the rest of the masses are missing out.  A solid morning lifting, pushing, swinging and lugging KBs.  Here is how it went down:

• COP
  • 30 SSH
  • 15 IW
  • 15 DQ
  • 10 BOYO
  • 15 Helicopters
  • 20 merkins
  • 80 LBC
  • 40 APD
• Weighted lunges to the 4 corners of the parking lot with 10, 15, 20 & 25 escalating reps at each corner, exercises included
  • Sit ‘n press
  • Lawnmover pulls
  • Swings
• 2-man 3x check
  • 20 overhead pulls
  • 20 halos
  • Run
• COT with YHC taking us out

Grateful for the faithfulness of Lighthouse.  It was a lot of weighted lunges, check with us tomorrow on that one.  Prayers for the regular PAX members that are still healing.  Visitors welcome, come try the KB workout next week (or YHC might be solo).

God is good all of the time!

Attila

Do not let the numbers fool you.  A PAX can be fierce even when headcounts are low.  2 rugged warriors and their KBs linked arms to grow stronger this morning.  Here is how it went down:

• COP with SSH, DQ, IW, helicopters, merkins, LBCs, APDs, and crab cakes
• AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15 and 10 seconds
  • Overhead pulls
  • Sit ‘n presses
  • Skull crushers
  • Weighted American hammers
• 30 WWII sit-ups
• Catch me if you can around the bus loop – 10 burpees then catch your partner doing double weighted carry; rinse and repeat 3x
• 2x 20 lawnmower pulls with each arm
• Boat/canoe
• COT

Good times this morning with Lighthouse.  Grateful for his faithfulness to the AO and a chance to get pushed.  Prayers up for the injured members of the PAX.  God is good all of the time!

Attila

The season of hot potato Qs continue with a KB version at Circus Maximus this morning.  Here is how it went down this morning:

• Johnsonville
  • COP with merkins, SSH, DQ, IW
  • 11 with burpees and snatches
• Loose Goose – series of partner run/lunges while another man performs double weighted exercise, which included curls, squats and overhead pulls
• White Deer
  • series of 10 sit ‘n presses followed by decreasing rest periods
  • Boat/canoe
• COT with Johnsonville taking us out

No Circus Maximus next week as the PAX will converge at 45 MOM at 6 am.  Prayers to TYA on the loss of his father.  Good time of the year to be thankful for the PAX and their fellowship.  The PAX learned today that we are not thankful for one stall men’s rooms at Wawa after Johnsonville has had gluten.  The greater RVA area needs to be on high alert when such circumstances repeat. 

Thanks to those that Q’ed today. God is good all of the time!

Attila

Today the PAX became familiar with words that begin with the letter “C.”  On a really cold morning, the cumulative effect of KB exercises crushed the PAX.  Here is how it went down?

• COP
  • 30 SSH
  • 15 Russian soldiers
  • 10 DQ
  • 15 helicopters
  • 20 HRM
  • 40 2x LBC
  • 20 2x APD
• Mosey to the bus loop for a cumulative beast with lawnmower pulls (each arm), high pulls, KB swings, sit ‘n presses and weighted American hammers, with around the worlds and lunges in between stops
• COT with YHC taking us out

Good work by the PAX this morning.  Johnsonville and Lighthouse fought off the cold with a history/social studies lesson on Ukraine.  White Deer continue to set the pace with a KB.  All in all, it was one of those mornings where it was good to be done and get back in the car, just saying. 

Keep an eye out for the pre-blast details on the unique Gridiron on Saturday.  Double dippers, come and join us and then support the marathon runners!

God is good all of the time! Attila

Five iron clanging warriors faithfully represented at Circus Maximus today, honoring the start of another college hoops season.  YHC was light on sleep after the kickoff to another Hoos hoop campaign, but that did not mean this Q would be easy or recycled.  Here is how it went down:

• COP
  • 10 herpies
  • 34 SSH
  • 17 IW
  • 17 DQ
  • 17 helicopters
  • 34 HRM
  • 17 2x Suzanne Somers, each leg
  • 34 LBC
  • 34 APDs
• Mosey to the side of the school where we did 17 donkey kicks, lunge walk across the lot to do 17 lawnmower pulls (each arm); rinse and repeat 4x
• Mosey to the practice fields for a modified weighted arch loader with 17 sit ‘n presses at end
  • Bear (death) crawl
  • Crab walk
  • Duck walk
  • Bunny hop
  • Cheetah
• Mosey back to parking lot doing around the worlds
• COT with YHC taking us out

Solid work today.  Offshore went for extra credit sneaking in more merkins between iterations of the arch loader.  November challenge accepted!  White Deer was his normal self, educating us on how other orifices can be used for alcohol consumption.  Entitling a BB “Itchy P&$$y” has a ring to it, but my inner Ron Burgundy/Toga reminded me to “keep it classy.”  

For those wondering, the Hoos D was strong, and yes, the variations of 34 reps is a celebration of a beautifully ugly win on opening night.  God is good all of the time!

Attila

Three posted, costume-free, for a Halloween Circus Maximus. Warmup in the parking lot included SSHs, IWs, Kettlebell Swings, Nose-Wiping Merkins (on downstroke, drag your nose across one hand and push back up – on the next downstroke, wipe on the other hand – per Offshore), among other things.

Shift to adjacent numbered parking spaces nearest the school (spaces numbered in the 160s range) – begin with a set of 10 Two-Handed Overhead Presses, follow with a set of 10 Hanging Squats, then jog across the parking lot and return. Return and complete another set of 10, then another and so on until 16 rounds completed. Final round included bonus reps for the sum of the figures in the ones digit in our chosen parking spaces.

Tag Offshore who moved us to the nearby bus loop for a Mobile Lindsay – starting with 30 Weighted Walking Lunges and 10 Two-Handed Upright Rows. As for stationary Lindsay, next round reduced the reps for the first exercise by 5 and increased for the second by 5. Finish with 10 and 30 of each. Alternated lunge weight carry between suitcase carry on odd sets and passing the weight under our lunge leg on even sets.

Circle up under the bus shelter for upright Ring of Fire with one guy completing 10 Two-Handed Curls while the other two hold weights straight out – finished three rounds. Hit the curb for three sets of 15 upright Lawnmower Pulls (for each arm), on our backs, three sets of Pullovers and Skull Splitters. Finish with a minute or two of stretching. COT and YHC took us out.