Tag: Circus Maximus

Seven clowns posted on the warm tarmac of the circus ring. 

The mumble chatter started quick when Scrum entered the circle  was asked how he got his name. 

Here’s how it went down. 

COP 

25-SSH

20 DQ’s

10-Inch worm to Push up

20-Air Squat 

20-Helicopters

25-SSH 

20 DQ’s

10-Inch worm to Push up

20-Air Squat 

20-Reverse Helicopters

Lap around the circus ring 

Goblet squat

Push up to KB Touch

Gorilla Row

High Pulls 

Goblet squat

Push up to KB Touch

Gorilla Row

High Pulls 

Kettle bell swing

Plank KB Touch

Lateral Lunge right and left

Halos

High pulls

Side bends

Kettle bell swing

Plank KB Touch

Lateral Lunge right and left

Halos

High pulls

Side bends

Triple check 

Run to the end of the canopy 

Sit and press 

Heels to heaven 

Great to see the new faces of Doozy and Scrum as they make their way around the Greater Richmond.

Numberama, Namearama Announcements and special request from  Doozy, he recently lost his job and he asked for our  help with  any job opportunities that might be available in HVAC sales.

Atilla took the group out and added a special prayer request for Doozy and his family

Reunited and it feels so good!  3 noble warriors fought through the malaise of the midweek.  Here is how it went down.

• COP
  • 25 SSH
  • 15 IW
  • 15 DQ
  • 15 helicopters
  • 20 HRM
  • 40 2x LBC

• AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
  • High pulls
  • Halos
  • KB swings
  • Weighted squats
  • Overhead shoulder presses
• AMRAP challenge/version 2 – rotation of 4 exercises, same drill
  • Skull crushers
  • Sit ‘n presses
  • Weighted American hammers
  • Overhead pulls
• COT with YHC taking us out

Ground and pound day with YHC nursing a sore Achilles.  Solid work from the PAX.  YHC is thankful for the faithfulness of this group.  Stronger men, but stronger bonds amongst us as well.

For those interested, Vinny has posted the pre-blast for the F3 camping retreat.  Pack it in boys!

God is good all of the time!

Attila

YHC showed up super early for this one and waited for someone else to take on the kettlebell challenge today. No one did, so YHC went for a run that went something like this. Run South on Pump for as long as the sidewalk allowed. Take some side jaunts into various neighborhoods to get to 4 miles.
See ya in the gloom!

Or, HMRMWOD for short. The THANG:

Mosey to the back of the school for COP: SSHs, Imperial Walkers, Russian Soldiers, Don Quixotes, Carolina Dry Docks, WWII Situps IC.

Mosey to the back field for the HMRMWOD:

6 Squat and Presses,

6 Kettlebell Getups,

6 2-ct Mountain Climbers,

6 Burpees (with a jump over the KB),

6 4-man Partner Jerkins.

Run the field and back for one round. Repeat for 7 rounds.

30 Lunges towards the VSF, 20 Lawnmower Pulls, then one KB Squat per parking space along the back of the school.

COT

NMS: The HMRMWOD is a variation of something we did at the end of the GrowRuck. Robbie Miller was a Green Beret killed in Afghanistan. For more info on the WOD: https://alldayruckoff.com/training/workouts/robbie-miller-wod-half-wod-memorial-workout/ In the absence of pull-up bars, we did Partner Jerkins (thanks to Rosie for pointing out a 4-man version at HDHH).

Not a lot of mumble chatter as the PAX were putting in solid work. WD brought out his tuba just like old times. It was great to be with Chum and BT again, less than 12 hours post HDHH.

Announcements: Amateur RAMM Gears, Early Risers, No Excuses, HR Derby, Puppy Pile, Convergence July 4th

6 of Richmond’s best found the right parking lot at Circus Maximus, Oyster after starting in the wrong spot, for YHC’s first kettlebell Q in too long. Atilla let us know early Jville was fartsacking and with that White Deer would too. Only 1 regular but and the rest being summer tourists.

Start the morning off with DQ, Helicopters, Russian soldiers, SSH and LBC.

KB mosey (walk with KB) to the front of the school. 30 each of the following – Sit and Press, Goblet squat, Swing, Reverse Lunge w. pass under leg. Run around the parking lot island. Repeato for 20 and 10 reps.

The Suck – Stations at every other column along the sidewalk. Stations are high pull, lawnmowers, Goblet squats, halos, swings – bear crawl between stations when the runner passes you. 10 merkins at the end then run to the start. Repeato with 10 HRM at the end.

Catch me if you can. Partner 1 takes both KB, #2 does 3 burpees and runs to catch up. Repeato with 5 burpees at Atilla’s request. Sugar Sock and Gumbo were running and carrying their bells overhead. Their KBs were either hollowed out or, as Atilla suggested, were the Fisher Price plastic version. Did anyone else notice a hole on the side of Gumbo’s KB?

The next item was meant to be done earlier but the Q forgot about it so it was brought around at the end when we were all a little more worn down. 1 burpee-4 KB swings repeato adding 1 and 4 until the Q says stop. 3-4 minutes was enough. Mary to close out the 45 minutes – Flutters, Alabama Honeymoons, H2H, American Hammers, dollies.

Great work today men, YHC was struggling to come up with variety in the KB exercises. Just means I need to get out there more. Thursdays are busy around F3 RVA but if you have a chance to mix in kettlebells it is highly recommended as a twist to the normal beatdowns.

It was great to see Attilla and see he is doing well and still yawning through beatdowns. A little disappointed the other regulars weren’t there for me to deliver the KB punishment but we’ll take the strong SOJ showing. That’s how you win Field Day boys. I guess I’ll have to come back later this summer to see the CM regulars. A side note, Atilla and Jville will be out of town for the last 2 weeks of June, Q’s may be needed for Circus and Gridiron. A great chance for summer tourists to Q a new AO.

-Gumbo’s Burpee/Home Run Derby June 25 at Huguenot Little League. There won’t be anyone at NoToll

-HDHH June 19 at Palani Drive

Three Circus regulars and an out-of-town guest from Burlington, NC joined forces this morning to throw around some KBs.  Gym Bob came in hot, and we quickly learned he was more than up for the challenge, and we were off.  Here is how it went down:

• COP
  • 30 SSH
  • 15 IW
  • 15 DQ
  • 15 helicopters
  • 10 2x merkins
  • 20 Suzanne Somers, each leg
  • 30 2x LBC
  • 15 scorpion kicks
• Catch me if you can – double KB carry alternating with 10 burpees (mosey to the grass fields)
• KB beast with sit ‘n presses, high pulls, weighted squats, swings, overhead tricep curls, and weighted American hammers
• Death crawl across the field
• Farmers carry back to bus loop
  • 30 boxing cockroaches
  • 15 Mike Tysons
• COT with YHC taking us out

Great to have Gym Bob with us today.  In town on business, he fit right in.  He has 6 kids and his own cross fit gym.  He was ready for this AO.  Great introduction to Mike Tysons.  It is always great to learn new exercises from other areas.  He definitely did not need to start with the 25 lb. bell today. 

Good work by the PAX this morning.  Enjoyed venturing over to the well-manicured practice fields today.

God is good all of the time!

Attila

3 warriors came to the Circus for the perfect gloom weather. We did:

COP: SSH, Don Qs, Helicopters, LBCs. Head to Bus loop: Start with 10 Tricep press, run lap with 5 burpees halfway around loop. Next lap add 20 Bicep curls. Another lap & 5 burpees. 3rd lap add 30 Squats. 4th lap add 40 around the worlds.

Head to covered area: 15 Sit n press. Then 20 Swings. Partner up with a column for Boxing Cockroaches, straddling the column instead of a partner. 30 of those.

Triple Check: Boat & Canoe, Overhead Presses, run covered area. 20 Lawnmowers each arm. Then 40 Column Boxing Roaches.

Finish up with: 20 Bicep curls, American hammers, Heels2heaven, and Flutterkicks.

NMS: Wide range of mumblechatter from Godwin graffiti, Kohls return policy, M spending habits, and church polity. Offshore still rocking his Ruck weight plate at CM like the cool kid. Atilla put in solid work as always. The SOJ Circus crew was missed.

No designated Q, no problem.  Three noble warriors, three mighty KBs and off we went.  Here is how it went down:

• Johnsonville
  • COP
    • 30 SSH
    • 20 IW
    • 20 cherry pickers
    • 20 arm circles, each way
    • 10 2x merkins
    • 20 APDs
  • Dora meets triple check
    • Stage 1 – rotation of a run, lawnmower pulls and 100 combined snatches
    • Stage 2 – rotation of a run, skull crushers and 200 combined KB swings
    • Stage 3 – rotation of a run, overhead pulls and 300 combined haloes
• Attila
  • 3x check with bear crawl, sit ‘n presses and high pulls
  • Mosey to the parking lot
    • 15 American hammers with KB
    • 10 merkin rows
  • COT with YHC taking us out

Great group of men to be with today.  I would struggle to find anyone in F3 to have a negative thing to say about them.  Enjoyed the fellowship and a chance to get some work in.  No one got injured (or re-injured), so it was a successful morning.

God is good all of the time!

Attila

A beautiful Thursday awaited 4 mighty KB warriors.  Damn the fart sack!  Here is how it went down:

• COP
  • 10 BOYO
  • 30 SSH
  • 15 Russian soldiers
  • 15 cherry pickers
  • 15 helicopters
  • 10 2x merkins
  • 30 2x LBC
  • 10 Donna Summers, each leg
• 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)
  • Halos (7x)
  • Sit ‘n presses (6x)
  • KB swings (5x)
  • High pulls (4x)
  • Weighted squats (3x)
  • American hammers (2x)
  • Skull crushers

• Run the bus loop
• 10 clean ‘n presses – each arm

Mosey to the parking lot for COT

Welcome back Chum Bucket!  Good to have our herculean brother back in the fold.  His mumble chatter was spot on with his reference to a “warm weasel” following one of White Deer’s epic anal outbursts. 

Aside from the normal clip boarding from certain members of the PAX, there was some talk of hot moms and the best “damn the gluten intake” dining establishments.  Thanks to the PAX for putting up with YHC constant yawning. 

Godspeed to all participating in Vinny’s field day tomorrow.  Just remember, check yourself before you wreck yourself!

God is good all of the time!

Attila

The Circus Max was once again honored to have the CPA, the Engineer and the Lawyer present on this beautiful morning. You can tell Summer is near… the humidity, sweat and the bugs.

COP

25 SSH

20 DQ

25 Helicopters

30 LBC

20 Merkins

10 1/2 Turkish get up each side – no weight

Deadlift right Arm – followed by bear crawl for two parking spaces

Deadlift left Arm – followed by bear crawl for two parking spaces

Kettlebell press – right arm followed by bear crawl for two parking spaces

Kettlebell press left arm followed by bear crawl for two parking spaces

Clean right arm followed by bear crawl for two parking spaces

Clean left arm followed by bear crawl for two parking spaces

Snatch right arm followed by bear crawl for two parking spaces

Snatch right arm followed by bear crawl for two parking spaces

Figure 8 curl right then bear crawl and Figure eight left arm followed with bear crawl two parking spaces

Squat press right then bear crawl and Squat press left arm followed with bear crawl two parking spaces

Single arm swing right then bear crawl and Single arm swing left arm followed with bear crawl two parking spaces

Single arm row right then bear crawl and single arm row left arm followed with bear crawl two parking spaces

Lunge pass right then bear crawl and Lunge pass left arm followed with bear crawl two parking spaces

Squat leg raise right then bear crawl and squat leg raise left followed with bear crawl two parking spaceng pass

Halo clockwise then bear crawl and halo counter clockwise followed with bear crawl two parking spaces

Chop right then bear crawl and Chop eight left arm followed with bear crawl two parking spaces

Swing right arm then bear crawl and swing left arm followed with bear crawl two parking spaces Chop

10 sit and presses with bear crawl four spaces rinse and repeat down and back the length of the parking lot.

The not so fresh smell of Atilla was in the air this morning followed by his boyish smirk and giggles. A sound that could only be repeated by his young boys.

Attila took us out

Always great to work out with the three amigo’s