Tag: Circus Maximus

4 founders of CM brought their Kettlebells on a clear 50 degree morning.

COP – SSH, Don Qs, Helicopters, Merkins, LBCs. Mosey to covered bus loop- Catch Me if you Can – 1 PAX carries 2 bells while other does: 5 Burpees, 10 Merkins, 10 Donkey Kicks. So much fun why not repeat for 2nd round. Then KB Swings

Head to grass: Boat & Canoe and Alabama Softball Players. Followed with 3 sets of 20 PLTs. Then hit curb for: Skull Crushers and Pullovers. Finish with more Swings and Curls, then 2 MoM of American Hammers, Freddy Mercurys.

NMS – A normal Circus morning with White Deer offering his backside commentary almost immediately in the COP, only after Johnsonville got 3 SSH’s in before his knee started acting up. White Deer stinking things up and Jville on the IR made it a normal morning.

Atilla was surprisingly cavalier about the National Champion hoos losing 99% of their scoring to the NBA this week. Lots of NCAA championship swag on its way to the Hun household.

The Catch Me if you can took a while but kept us all moving without running. Will need to break that out again.

Two grizzly warriors fought off the fartsack to throw around some KBs.  Here is how it went down:

• COP
  • 25 SSH
  • 15 IW
  • 10 cherry pickers
  • 15 helicopters
  • 20 hand release merkins
  • 20 2x flutter kicks
  • 15 pick pounders
  • 25 2x LBC
• KB beast with lawnmower pulls (each arm), sit ‘n presses, swings, halos, high pulls and snatches
• Lap around bus loop
• Mosey to the curb for
  • 20 overhead pulls
  • 20 skull crushers
  • Series of boat/canoes, including raising the sail and alternating paddles
  • 20 overhead pulls
• COT

Hear is to a quick recovery for Johnsonville and his knee.  Grateful for the fellowship of White Deer today.  The PAX was dragging but resilient.  Lots of sleep deprived yawns, but we powered through.  The beast is deceptive with being under weight for such a long period of time.

If you live under a rock, WAHOOWA! God is good all of the time!

Attila

A symbolic PAX embarked upon a KB beatdown this morning.  Here is how it went down:

• COP
  • 20 SSH
  • 15 Russian soldiers
  • 15 IW
  • 10 DQ
  • 15 helicopters
  • 20 hand release merkins
  • 20 Suzanne Somers, each leg
  • 25 2x LBC
• Catch me if you can around the bus loop – one man carries 2 KBs while is partner does 10 burpees; repeat for a total of 40 burpees for each member of the PAX
• Triple check
  • Bear crawl and run
  • Lawnmower pulls
  • Halos
•  Ground ‘n Pound AMRAP – 30 seconds for each exercise, with a series of breaks of 20, 15 & 10 seconds
  • Overhead pulls
  • Weighted APDs
  • Sit ‘n presses
  • Skull crushers
• 10 2x KB American hammers
• COT with YHC taking us out

Today was a fantastic morning that allowed us to celebrate the upcoming end to the college hoops season.  Each member of the PAX represented one of the Final Four teams. 

• Offshore (Virginia and Tony Bennett) – a respected member of the PAX that no one can hate; he quietly goes about his workout and his efforts are consistent and top notch
• White Deer (Auburn and Bruce Pearl) – something smells odd about this guy, and his loud and spirited approach can create a love/hate feel for him (those that know him, love him)
• Johnsonville (Sparty and Tom Izzo) – he is the veteran, blue blood as a respected leader within the PAX
• Attila (Texas Tech and Chris Beard) – a grinder; does not always look pretty but gets the job done

For the record, Go Hoos!   Enjoyed my time with the PAX this morning.  See you in the future gloom!

Good is good all of the time!

Attila

Injuries and vacation have taken a toll on the PAX.  YHC is nursing a sore knee that sidelined him for the last week.  However, the gloom called this gladiator, and a leg friendly KB workout called.  Here is how it went down:

• COP
  • 20 SSH
  • 15 Russian soldiers
  • 15 IW
  • 10 DQ
  • 15 helicopters
  • 20 Suzanne Somers, each leg
  • 20 merkins
  • 100 LBC
• Cumulative KB beast (add an additional exercise for each round, do 16 WWII sit-ups after each leg)
  • 180 lawnmower pulls, each arm
  • 144 high pulls
  • 108 halos
  • 72 sit ‘n presses
  • 36 overhead pulls
  • 80 WWII sit-ups
• One man COT in the car on the trip home

Missed the PAX.  The workouts are great, but the fellowship with the PAX is what makes F3.  Healing prayers for Johnsonville.   Social media reports that White Deer is swimming with swine (let that image settle in).  Looking forward to healing and be back with the PAX on Saturday at Gridiron. 

God is good all of the time

Attila

Four Gladiators converged on the parking lot at Godwin High School in the gloom this morning ready to see what Kubota had up his sleeve for his second ever KB Q. Here is what we did:

COP:

Helicopters x 15

Don Quixote’s x 10

SSH’s x 30

Russian Soldiers x 15

Arm Circles (Big) x 10 Forward & Backward

Copperhead Squats x 15

Merkins x 10

LBC’s x 25

Kettlebell Carry from parking lot to the front of the school. Find a nice, comfortable place on the grass or asphalt and begin:

SUPER 21’s

1 x American Hammers w/ KB (2-count), 1 x High Pull, 1 x Halo

Lunge walk to other side of road and back in between each number group of exercises. 2x, Lunge Walk, 3x, Lunge Walk, 4x, Lunge Walk, 5x, Lunge Walk, then run down to the other end of school building and back. Then do 6x, LW, 7x, LW, 8x, LW, 9x, LW, 10x, LW, and run again. Then 11x, LW, 12x, LW, 13x, LW, 14x, LW 15x LW, and run again. Then 16x, 17x, 18x and run again. Then 19x, 20x, 21x

KB carry back to:

COT, Numberama, Namearama, Announcements and YHC took us out.

Announcements:

7:00am Dogpile next Saturday March 23 led by DREDD. Breakfast Club will meet at ET’s at 6:30am and run with flags over to Dogpile. This is Growruck weekend!

Roller Coaster/HDHH will be at Palani Drive on Wednesday, April 3 at 5:30pm. See PreBlast.

NMS:

Johnsonville and HoneyDo fartsacked this morning. The four that were there really worked hard and pounded out the exercises with great form and precision. Running in between the sets was definitely necessary in order to keep the arms loose. YHC was the only one doing the American Hammers on turf while everyone else was on asphalt. Hope that doesn’t hurt you three later today! YHC was told a couple times that he needs to move up in KB weight, so that may happen soon. Thanks, Whitedeer! If I can find a 26lb KB, will that suffice?

Enjoyed leading again at CM and way to work this morning, men! Have a great rest of the day!

Kubota

keep posting!

Four noble warriors begrudged the late winter temps and made their way to the Circus Maximus AO to throw around weights of various shapes and sizes.  Here is how it went down:

• COP
  • 10 herpees OYO
  • 30 SSH
  • 15 IW
  • 10 DQ
  • 15 helicopters
  • 10 2x merkins
  • 30 2x LBC
  • 20 Suzanne Somers, each leg
  • 20 flutter kicks
  • 10 pickle pounders
  • 10 scorpion kicks
• 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
  • Weighted lunges
  • Halos
  • KB swings

• Run the bus loop
• AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15, 10 and 5 seconds
  • Overhead pulls
  • Sit ‘n presses
  • Lawnmower pulls – each arm
• Run the bus loop
• COT with YHC taking us out

Good work by the PAX today.  Offshore continues to use a flat weight of some unknown size.  Honeydo left his KB at home, so a ruck sack had to suffice.  Johnsonville pounded away with the 35 pound KB.  Honeydo took advantage of a brief gluten-induced absence by Johnsonville, using the 35 pounder for a brief period.  No reports of a hazmat team needing to secure the bathrooms at the KBB law firm.

Looking forward to the Kubota clown truck returning next week.  God is good all of the time!

Attila

Two steadfast (The Engineer and the CPA) Pax members worked hard for  45 minutes sharpening iron on the tarmac while the Lawyer fart sacked for some extra winks.  Hope to recruit a few tuckahoe clown trucks for the show next week. Don’t want to broadcast a ” Last Man Standing”

COP

15 Large Arm circles (F &R) 

15 Helicopters

15 SSH

15 Merkins

15 APD’s 

Mosey on over to the CM Circle for a 360 loop of 15 of each of the following KB throw your weight around  with 15 lunges forward to the next exercise ( Repeat)

Deadlifts

Kettlebell press

Clean Right

Clean Left

Snatch Right

Snatch Left 

Squat Press

Figure 8 curl right

Figure 8 curl left

Single arm row Right 

Single arm row Left 

Lunge pass

Squat leg raise

Halo Right

Halo Left 

Dead lift

Chop Right

Chop Left

Two arm swing

Sit and Press 

Mosey back over to the CM parking lot  for kettlebell bear crawls for 15 spaces 

15 Sit and Presses 

15 heels to heaven 

Back to the opposite side of the parking lot with kettlebell bear crawls for 15 spaces 

15 Sit and Presses 

15 heels to heaven 

Just a solid hard 45 minute workout from Atilla and White Deer. Yes, we threw the weight around and it felt GREAT! Johnsonville we missed you!

Atilla hope you got your monies worth.

A Lawyer, Engineer and a CPA brought the Thursday morning CM plenty of arm and leg strength, new kettle exercises and the faithfulness of brotherhood.

COP
Large arm circles left and right
Trunk rotations
SSH’s
Merkins

Mosey over under the circus tent – White Deer was not in the mood to get his underside wet.
The Circus workout thang went down like this:
7 groups of 2 exercises
Right Left, Left Right interval style
45 seconds on – 15 seconds off
2 sets per group

YHC found a couple of new kettlebell moves denoted by *

Deadlift
Kettlebell press
Deadlift
Kettlebell press
Clean
Snatch
Clean
Snatch
Squat Press *
Figure 8 curl *
Squat press *
Figure 8 curl *
Single arm swing
Single arm row
Single arm swing
Single arm row
Lunge pass *
Squat leg raise *
Lung pass *
Squat leg raise *
Halo
Dead lift
Halo
Dead lift
Wood chop*
Two arm swing
Wood chop *
Two arm swing

Traditional boat – canoe and pull the sail up

Mosey over to CM curb for our 75 curb pull overs in honor of earthworm.

COT, Number -Rama, Name-a-rama and Atilla took us out. Once again, he reminded us of the faithfulness and brotherhood of the Lawyer, the Engineer and the CPA and God is always good! Atilla you always Inspire me with your gift of Prayer!

It is Valentine’s Day, and ten muscle-bound Romeos were looking to bulk up with the hopes of impressing the M on this Hallmark inspired day.  Here is how it went down:

• COP
  • 10 Herpies OYO
  • 30 SSH
  • 15 IW
  • 12 DQ
  • 15 helicopters
  • 10 2x merkins
  • 30 2x LBC
  • 10 Donna Summers, each leg
  • 15 pickle pounders
• 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)
• Sit ‘n presses (7x)
• High pulls (6x)
• KB swings (5x)
• Lunges (4x)
• Halos (3x)
• Clean ‘n press (2x)
• American hammers
• Run the bus loop
• Mosey to the parking lot for COT

Double digit PAX, including 2 clown cars, for Circus was an awesome way to start a Thursday!  Great work by the PAX as we remained under weight with high reps.  Took a moment during COT to encourage the PAX to love our spouses.  It can be difficult, requiring compassion and patience.  Probably not the most common traits within the PAX.  Wishing all the PAX the best as they strive to love and serve their brides today.

God is good all of time! Attila

3 circus clowns moseyed around the damp circus floor while enjoying the warm winter morning.  YHC brought a makeshift rucksack filled with pink 5 pound dumbbells to simulate the ruck beat down. 

COP 

15- SSH

SSH with 15 pound ruck sack – Each Pax member took their turn with the  ruck sack for 15 hops. 

Don Q

Planks

Merkins

 APD – Virginia Lieutenant Style

LBC

Boat canoes 
Johnsonville complained that Q sped  up the cadence during his rotation

We honored our Lt. Governor Fairfax with a round of APD’s

Atilla saluted us with plenty of gun fire and mustard gas

Does it really matter if your in the boat or the canoe when White Deer is calling the Audible? 
The Circus Thang 

Mosey over under the circus tent carrying the ruck sack for a few new exercises. 

10 each Slim down Turkish getups with a 5 pound weights 

10 each flying 180’s alternating hands with 5 pound weight while chest and feet elevated 

15 of each  following starting on left side and finishing on right side Halos

Curls

Rows

Dead lifts

Cleans

Squats

Presses

Snatch

High pulls

Triple  Check – Johnsonville loaded up the ruck sack with 50 lbs and ran/walked to far end of school and back while others jumped rope and did KB sit and presses. Rotate
The 45 minutes flew by, we couldn’t finish the third leg of the triple check. Much respect to the Virginia GrowRuck group for throwing that weight around. 

Go F3 Virginia GrowRuck

COT, Number-Rama, Name-a-Rama and Atilla took us out. He is always thankful for the many blessings that F3 brings to each one of us.