Tag: Circus Maximus

Sound familiar, cold morning and loyal KB warriors unite.  The Q had 2 workouts ready.  Johnsonville informed YHC that he still needed to remain calf cautious, so the PAX went with straight ground and pound.  Here is how it went down:

• COP

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

• 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
  • Weighted squats
  • High pulls
  • Curls
  • Halos
  • KB swings
• AMRAP challenge/version 2 – rotation of 4 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 15, 10 and 5 seconds this time around
  • Skull crushers
  • Sit ‘n presses
  • KB American hammers
  • Overhead pulls
• AMRAP challenge/version 3 – rotation of right and left-armed lawnmower pulls over a 30-35 second period, with reduced rest after each rotation, rests of 10 and 5 seconds this time around
• COT with YHC taking us out

Thankful for a loyal PAX on a really cold morning.  PAX was ready for warmer surroundings when done.  Safe work travels to White Deer.  See you at either Gridiron or Circus next week.

God is good all of the time!

Attila

Sleep was in short supply for the PAX.  Today was a day where we gutted it through and simply gave the Heisman to the fart sack.  Here is how it went down:

• COP
  • 30 SSH
  • 15 Russian soldiers
  • 15 cherry pickers
  • 15 helicopters
  • 20 HRM
  • 30 2x LBC
  • 10 Donna Summers, each leg
  • 20 2x 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)
• High pulls Halos (7x)
• Sit ‘n presses (6x)
• KB swings (5x)
• Weighted lunges, each leg (4x)
• Halos (3x)
• Curls (2x)
• Overhead pulls (1x)
• Run the bus loop
• Boat/canoe
• COT with YHC taking us out

Great work from the PAX today.  The weather was warm and dry, so no complaints there.  Lighthouse stepped up to 30 lbs, and Copperhead joined the Circus PAX for the first time.  Great way to start a Thursday. 

God is good all of the time!

Attila

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