Tag: Circus Maximus

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

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