Tag: Circus Maximus

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

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!