Tag: Circus Maximus

A group of Circus Maximus veterans answered the early alarm in order to throw around some KBs.  Here is how it went down:

• COP
  • 30 2x SSH
  • 12 IW
  • 12 DQ
  • 12 Helicopters
  • 12 Suzanne Somers – each leg
  • 12 2x merkins
  • 30 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 50 burpees for each member of the PAX
• Ground ‘n Pound AMRAP – 30 seconds for each exercise, with a series of breaks of 20, 15, 10 & 5 seconds
  • Overhead pulls
  • Sit ‘n presses
  • Skull crushers
• Triple check
  • Bear crawl and run
  • Lawnmower pulls
  • Crunchy frogs
• 1 minute wall sit
• COT with YHC taking us out

5 KB veterans meant we were all business today.  A solid crowd for the holiday week.  For those that did not know, Chum Bucket is now a man that merits respect.  He crossed over into his 50s on Monday, and he continues to be a hoss on the KBs.  Good to see him out this early.  For those that are not aware, Johnsonville has one more Gridiron before he meets the same fate.  This PAX is redefining what to expect from the respected years.  Honeydo and YHC are minorities in the bunch.  YHC wishes we could say that we are running circles around these stallions, but when it comes to KBs, not so much.

Stay tuned for more info on workout times for next Tuesday.  Details remain unknown.

God is good all of the time!

Attila

Nine needed to get their day started right and posted to the Circus.  Some posted without Kettlebells, others without gloves but we got after it:

COP:  Hillbillies, SSH, Merkins, Flutterkicks, Scorpion Kicks, Don Qs.

Stay in Circle and grab KBs:  10 Snatch each arm, burpee, then 20 High Pulls.  Repeato dropping by 2 on Snatch & High pulls but increase burpees by 1 until down to 2.

Triple check:  Run lot and back, Lunges w/ double bells, & Sit & Presses.  Then some Boat & Canoe.  Head over to back of school for Lindsays:  Donkey Kicks, bear crawl, & KB Swings.  Back to side lot:  2 sets of Skull Crushers & Pullovers, and WWIIs.  Finish up with Freddy Mercurys and American Hammers.

NMS – YHC started his day by realizing he put his KB by his car but not in his car as he pulled in to the lot.  Luckily White Deer travels with spare KBs and we were off.  Good to see Tonka back out after recovering from a torn Achillies.

Jville posted with no gloves and managed to drop his KB on the ground a few times on the snatches.  Guess he is not used to that much snatch… During the triple check ample fumes were traded from White Deer and Keymaster, 2 of the more noxious PAX members in RVA.  Good to have Kubota and Keymaster out at CM and 9 is a good showing.

It was cold and the week had taken a toll on a pair of rugged warriors, but that was not going to stop us.  Here is how it went down:

• COP
  • 10 BOYOs
  • 25 SSH
  • 20 IW
  • 15 DQ
  • 20 Helicopters
  • 10 2x merkins
  • 10 2x Suzanne Somers, each leg
  • 25 2x LBC
• 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 7 at the end
  • Lawnmower pulls – each arm (7x)
  • High pulls (6x)
  • Sit ‘n presses (5x)
  • Halos (4x)
  • KB swings (3x)
  • Weighted lunges – both legs (2x)
  • Dead lifts
• Run the bus loop
• 20 overhead pulls
• COP with YHC taking us out

Not going to lie, today was one of those days we had to grind through.  White Deer joined YHC is just gutting it out.  The PAX was not in top form, but showed immense heart.  T-claps to White Deer for joining me in this tough one.

God is good all of the time!

Attila

4 early morning CM soldiers met on the tarmac to do their Thursday morning thing.

The Pax was silent, calm but not to bright this cold morning  Here’s how it went down

COP

30 Ssh
30 Wide merkins
30 – Close grip
15-  helicopters15 Arm circles
15 – Freddie Mercury
15 – Slow Freddie Mercury
Planks
30 APD’s

Stayed right in place for

10 of each  left and right side then rinse and repeat
Halos
Rows
Dead lifts
Cleans
Squats
Presses
Snatch
Cross body cleans
Merkins
High pulls
Also in the same place 40 on 20 off then rinse and repeat
Burpees
Alternating kB swings
Merkins
Two arm swings
Sit and press

Two of the faithful posted at Circus Maximus at the regular appointed time on Thanksgiving. Johnsonville (YHC) took the Q, and this is what went down:

Warmup 25x SSH, 25x Don Quiotes, 25x Imperial Walkers, 10x merkins, 25x arm circles front, 25x arm circles back, 10x big circles front, 10x big circles back, 20x scorpion kicks.

Mosey over by the pillars in the bus pickup/dropoff area. Commence DORA (modified) which took up most of the remaining 45 minutes. In each case, one member of the pax did the appointed exercise, while the other member of the pax bear crawled about 15 yards, then jogged to the corner of the school, which is about 50 yards down the pillar area from the start. Counting is cumulative. Exercises were:

50x burpees
100x lawnmower pulls
150x donkey kicks
200x sit and press

Mosey back to flag. Boat/canoes with White Deer leading.

COT with Jville taking us out.

Great way to burn the calories in advance, men!

Johnsonville

It was a brutally wet and cold morning at Circus Maximus.  Honeydo was slated to Q, but YHC offered to provide a dry beatdown.  Honeydo quickly handed the keys to this well-oiled machine over to YHC.  Here is how it went down:

• COP
  • 25 SSH
  • 20 IW
  • 10 DQ
  • 15 helicopters
  • 10 2x merkins
  • 10 2x Suzanne Somers (each leg)
  • 25 2x LBC
  • 10 Herpies OYO

• Series of Triple Plays, aka triple checks
  • #1 – KB presses, weighted lunges, pole sit
  • #2 – skull crushers, pole smokers, death crawl
  • #3 – lawnmower pulls (left and right), KB swings, run
• COT with YHC taking us out

Small crowd, but solid work by all.  The PAX might be crazy for dragging their tails out of the fartsack on such a gloomy morning, but we are not dumb.  We stayed undercover and dry, avoiding pneumonia and other sicknesses that come with such miserable weather.  Good to have Ponch and P-Trap back in fold.  Impressed with P-Trap’s effort despite a sore shoulder.  As always, Honeydo was sporting the 35 pounder.  Well done noble warrior!

Pray for Earthworm today as he has surgery.  The PAX is eagerly awaiting our brother’s return.

Also, it is that time of the year to be thankful.  Healthy bodies to pound the pavement with and brothers to join us in the madness ranks up there.  Main area of thankfulness, God is good all of the time!

Attila

A two man army attacked the KB with vengeance this morning.  Here is how it went down:

• COP
  • 25 SSH
  • 15 Cherry Pickers
  • 15 helicopters
  • 10 2x merkins
  • 25 2x LBC

• Mosey down the back drive toward the practice fields – stop for 20 lawnmower pulls with each arm
• Learn the fields are in no condition for workout and Mosey back down the back drive towards the bus loop – stop for 20 lawnmower pulls with each arm
• Cumulative beast – add an additional exercise for each leg
  • High pulls
  • High pulls, sit ‘n presses, KB swings
  • High pulls, sit ‘n presses, KB swings
  • High pulls, sit ‘n presses, KB swings, weighted squats
  • High pulls, sit ‘n presses, KB swings, weighted squats, halos
• 15 2x weighted American hammers
• COT with YHC taking us out

Today’s cumulative workout finished with 180 high pulls, 144 sit ‘n presses, 108 KB swings, 72 weighted squats, 36 halos and 40 lawnmover pulls with each arm.  Great work by the PAX today.  There was limited mumblechatter, but a great workmanlike approach by White Deer and YHC.  YHC wished we could have finished the cumulative beast.  The weighted detour to the fields was the time drain that squashed our chance at success.  Note taken  for next time.

God is good all the time!

Attila

The three stooges came early to the circus ring and then came Kru

COP Warm up of 25 SSH, 15 DQ’s, 20 merkins, 25LBC’s, 15 helicopters

Round 1

Rinse and repeat the following for 15 minutes no breaks

Merkins (5) reps  right arm / left arm

Rows ( 5) reps  right arm / left arm

Dead Lifts  ( 5) reps right arm / left arm

Clean ( 5) reps  right arm / left arm

Squats  ( 5) reps right arm / left arm

Press ( 5) reps  right arm / left arm

Round 2

Snatch Right (40 seconds on – 20 second rest)

Snatch Left (40 seconds on – 20 second rest)

Gobblet squats (40 seconds on – 20 second rest)

High Pulls (40 seconds on – 20 second rest)

Cross body Cleans Right (40 seconds on – 20 second rest)

Cross body Cleans Left (40 seconds on – 20 second rest)

Alternating swings  (40 seconds on – 20 second rest)

Halo  Right (40 seconds on – 20 second rest)

Halo Left (40 seconds on – 20 second rest)

Kettlebell Swing to squat (40 seconds on – 20 second rest)

Round 3 – Swing – Burpee Ladder

1 Swing / 7 Burpees

Ascending/Descending Ladder

7 Swings / 1 Burpee

2 laps around the circus  loop

Merkin Side Shuffle Stripe – do a merkin side shuffle to the next stripe – rinse and repeat until out of stripes.

COT with Atilla taking us out.  He reminded us that we are only on this  Earth for a short time. Keep love ones, family, friends and F3 brothers in your prayers.

Remembering and praying for Grizzly and his family.

Praying for Earthworms upcoming surgery and quick recovery.

White Deer(57)  had to modify his KB routine due to the list of injuries on the circus mat.  Johnsonville, maybe that KB is just a little to heavy for you.  Kru, there is a good fix for those bad knees.  I was surprised that Atilla didn’t complain about to many  upper body exercises.

Remember Nobody,  runs like  White Deer!

Four strong redwoods fought off the fartsack and battled the cold, choosing to throw around some KBs.  Here is how it went down:

• COP
  • 10 BOYOs
  • 25 SSH
  • 10 DQ
  • 15 hand release merkins
  • 25 2x LBC
  • 15 APDs
  • 15 helicopters
• AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and moves down to 15, 10 and 5 seconds
  • High pulls
  • Weighted squats
  • Halos
  • KB swings
  • Overhead shoulder presses
• Run the bus loop
• AMRAP challenge/version 2 – rotation of 4 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15 and 10 seconds this time around
  • Sit ‘n presses
  • Skull crushers
  • Heels to heaven
  • Overhead pulls
• Run the bus loop
• COT with YHC taking us out

Apparently Toga can still be mumble cursed to this day.  This workout was one of his brain childs, and it is strenuous.  Its author was easily identified, and at times, not remembered fondly.  T-claps to Honeydo, White Deer and J-ville for using the 35 lb KBs.  Good work men!  Looks like warmer clothes are here to stay.

God is good all the time!

Attila

We did not have a volunteer Q for Circus Maximus this week. There was talk of a hot potato Q, but YHC (Johnsonville) seized it and would not yield to others (at least until 3 min left). This is what went down, sort-of:

Rapid-fire warm-up with about everything you can imagine, including, but not limited ssh, don quiotes, cherry pickers, burpees, arm circles, etc.

Elevens starting with 10 KB snatches per arm on one side of the circus maximus; run to the other side and do 1 mountain climber; continue around the circus maximus to the start. Note that the mountain climbers started out as 2 count, but I changed them to 4 count in order to achieve better symmetry (for downtown guys, that word means “correct or pleasing proportion of the parts of a thing”). Rinse and repeat 9/2, 8/3, 7/4, etc. to 1/10.

Bearimeter around the circus maximus with 1 person doing death crawl, a wing-man doing normal bearcrawl, and the PAX doing either plank or wall sit until the death crawler fizzles out. Then rotate, and continue until PAX completes 1 full revolution

5 minutes of Mary, including White Deer doing his famous boat/canoe routine (Hey you in the blue pants!), and ending with a ring of fire.

YHC took us out.

Prayers and healing to Ms. Chum Bucket and to the whole Chum Bucket family. Prayers and healing to Earthworm.

Thanks for letting me lead! Jville