Tag: Circus Maximus

A baker’s dozen assembled in the swamp formerly known as Circus Maximus for a Thursday morning convergence of all 3 Fs.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • HRM
  • LBC
  • APD
• 11s with weighted step-ups (each leg) and sit ‘n presses
• 3x check
  • Run
  • Lawnmower pulls
  • Overhead pulls with a crunch
• AMRAP – 2x, 30 seconds each
  • Overhead pulls
  • Presses
  • High pulls
  • Curls
• Mary
  • FK
  • WWI crunches
• COT with YHC taking us out

Always faithful Offshore arrive just in time to make sure we had coffee and fellowship.  That did not stop Gypsy from talking during the entire workout.  That bitch definitely exercised his mouth.

Plenty going on Saturday with tour stop at Gridiron, Homegrown ½ and The Bridge.  Check Slack.  Tater is throwing a party for the (re)marrying Gypsy and Pinto on September 6^th.  Text him for details.

Prayers up for the many fighting cancer.   Cancer sucks!  God is good all of the time!

Attila 

14 came out for another installment of Circus Maximus w/ YHC hosting. As a few stragglers arrived, we began:

COP: SSHs, 1 Burpee, DQs, 2 Burpees, Cherry Pickers, 3 Burpees, Mt. Climbers, WWIIs, 4 Burpees, Merkins and 5 Burpees. While we pushed hard during Burpees, Gypsy drank his coffee.

The Thang: 15 Overhead Presses, 15 High Pulls, 15 Curls (for the cougars), 15 Sumo Squats, 15 Sit ‘n’ Press, 15 Overhead Pulls, 15 Flutters – all OYO. Take a lap. Repeat, but 12. Then 9, 6 & 3.

Amandas (Like a Lindsay, but 20 is the magic number) on the picnic tables. We did step ups (with the KB of course) and Lawn Mower Pulls. 15-5, 10-10, & 5-15. Somewhere in there Gypsy had a fall and his left ankle immediately began to swell. If you see him around, tell him to not run on it. He’s stubborn and will need many of us to tell him to rest it.

Triple check: Timer bear crawls about 40 ft to a light post and runs back. P2 did Curls and P3 did Overhead Press.

And time!

Numbers. Names.

Announcements: 8/16 – Homegrown 1/2 and see UpChuck about a trip to The Bridge. See Fudd and Green Hornet about playing 100 Holes of Golf.

Prayer Requests: Continued prayers for little Charlotte, Fireman Ed’s recovery, Fudd’s sister Mary and now Gypsy’s ankle. YHC took us out, asking that God, the great healer, heal our wounds, those seen and unseen, those spoken and unspoken.

Thx as always to Offshore for providing coffee, which leads to a great chance for 2nd F. Today, some Bourbon Cream got set out by the coffee. Banjo, computer scientist slash coder extraordinaire and recent graduate of Penn State, claims he’s 22, but we all needed to see some ID so we wouldn’t get charged with contributing to the delinquency of a minor, while drinking at 6:15am behind the local high school. Just another day at the circus with these clowns.

Have a great day fellas! Go do something for someone else.

SYITG!

15 of the West End and Midlo’s finest including a new KBer met up at MG to endure a Fireman Ed beatdown.

Fireman Ed thought of an Ozzy themed workout for a few seconds and thought better of it.

COP: DQs, helicopters, merkins, plank jacks, FMs, phelps the arms out. Lots of mumble chatter with White Deer leading the way.

Mosey to bus loop: Perform lunges until Gypsy complains, do more lunges. Mosey to pump road curbs.

10 lawnmowers each arm, 15 lawnmowers each arm, 20 lawnmowers each arm. Mosey to front of school.

Triple check with run around parking lot, high pulls and swings. Mosey to pump road curbs.

Death crawl (bear crawl with coupons) back and forth twice. Feel the burn. Mosey to bus loop.

Overhead pulls 10, 15, 20. Mosey to home base.

Finish with stretches cuz most of us are old. Coffeteria although slightly delayed was good as usual.

Prayers for Roger Roger and his wife, Fudd’s sister Mary, those doing dry July and Handshake’s niece. This Saturday Gridiron is at Lake Anna marina 7 a.m. – see Tater for details. Thanks for letting me lead.

Fireman Ed

15 strong gathered with KBs and an desire to get the workout over with so they could drink coffee.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • APD
  • Lucky Bus Loop – 4 stops, add an exercise, 15 reps; bro-code enforced
    • 120 lawnmower pulls, each arm
    • 105 overhead pulls
    • 90 sit ‘n presses
    • 75 2x weighted FK
    • 60 curls
    • 45 high pulls
    • 30 sum squats
    • 15 halos
  • COT with YHC taking us out

Great work by the PAX.  Another deceptively tough workout. 

Bridge on Saturday with Whitesnake.  Prayers up for several in our midst.

God is good all of the time!

Attila

Ten warriors met for coffee and did a workout beforehand just for fun.

After some warmups, we partnered up, split up into 5 groups and did a circuit of 5 exercises I forced into a S.W.I.N.G acronym. One group started at each exercise and then rotated.

Swings (20 count, 3 sets)

Windmills (6 each side, 3 sets)

Iron Lunges: slow 3 count lunge (10 each leg, 3 sets)

Nice and slow curls-slow 3 count curl (15, 3 sets)

Goblet Squats-slow like Copperhead squat (20, 3 sets)

After the 3 sets we did a lap and each group rotated to the next exercise.

Taking many of the exercises slow makes them more impactful.

This was originally going to be 6 groups to make it SWINGS so after the original circuit was done, we got together we did 3 sets of Sit and press (10/15/20 count–with ten count in between). The 20 brought some mumble chatter for sure.

The windmill is new and I did not teach it very well. Will bring it back again and teach it better. Here is a good video to help.

“https://www.youtube.com/watch?v=SzFNJhGz8YI“

I brought an FNG now named Blackout (works for Dominion). And he will be at Currahee tomorrow even after spending time talking to White Deer this morning..

Thanks for letting me lead. Please join me at the Bridge on the 19th!

No light numbers at Circus Maximus today.  Sixteen noble KB warriors celebrate this great country in the muggy and humid gloom of Godwin HS.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • AMRAP – 30 seconds on followed by 20 break for 1^st round, followed by 15, 10 & 5 seconds in subsequent rounds
    • High pulls
    • Curls
    • KB swings
    • KB squats
    • Tricep press
  • Run the bus loop
  • AMRAP – Round 2, same format, new exercises
    • Sit ‘n press
    • Skull crushers
    • Overhead pulls
    • KB hammers
    • Presses
  • COT with YHC taking us out

Great work from the PAX today, with ample opportunities for mumble-chatter and stupidity.  At one point an unnamed PAX member asked “why is this so hard?”  At this point, White Deer remained silent because it was a question for which he has not been asked.  The quick response, “the weight.”   Good to see so many familiar faces, and be back doing KBs. 

Convergence on Friday at 7 am at Atlee HS.

God is good all of the time!

Attila

12 dudes, mostly regulars with a couple newbies and a celebrity guest who usually does not go this far west came to lift some weights. It felt weird not seeing Attila but we had a Handshake appearance so I call that even.

COP: DQs, helicopters, ACs, diamond merkins, plank jacks and LBCs. Mosey to bus loop.

11s with presses, halos with a rifle carry in between. They say if you can’t do it don’t Q it. Well that is what I did. I started faltering on rifle carries after a few sets of these. Good shoulder workout nonetheless. Gypsy gets major credit for throwing around a monstrosity kb.

Lindseys: bench presses and triceps. Triceps are now feeling real good. Mosey to benches.

Leg time with 11s of step ups, lunges and squats. Lunges were taken out eventually due to time constraints.

The title of the backblast came from Handshake’s question about the type of jello/pudding that old people like to eat and a passionate Magnum PI reference to Kale Salad. Magnum is a republican who loves kale salad. Imagine him handing out kale salads at a Maga rally. Good job on the mumble chatter and for pushing through lots of reps.

Dry July, convergence at Atlee on 7/4 (hopefully it is cooler up in Daville), Bridge on 7/19 (see Whitesnake for details). Prayers for coworkers of Roger Roger (welcome back), Fudd’s sister, the world avoiding war and Magnum’s friend preaching the gospel.

Thanks for letting me lead.

Fireman Ed

I didn’t remember that I had the Q today until about 1 minute before I got there. No problem, except I didn’t bring any music.

The following is more or less correct.

Disclaimer

Warmup

• 20 SSHs
• 20 IWs
• 10 Don Quixote
• Stretch: plank position, right hand, right foot, then Pfannkuchen.

Circle up near the covered walkway for Shut-ups. (All exercises are OYO.)

• 20 Swings
• 20 Hammer Curls
• 20 Upright Rows
• 20 Triceps
• 20 Flutter kix
• 20 Ukrainian Hammers
• 20 Press
• 20 Swats

Except for the Flutter kix, this spells ‘SHUT-UPS’. I pay no royalties to the creator of this routine back in Charlotte, but this is approximately his standard routine.

• Run around the Circus Maximus

Upright Row Countdown

• 20 Upright Rows
• 20 Deep Mountain Climbers (single Count)
• 18 Upright Rows
• 18 Deep Mountain Climbers (single Count)
• down to 2 of each
• Stretch: on your six for right hand/right foot and Pfannkuchen

11s Bro Code Style, Waiter carry in between: Between the grass paralleling the covered walkway and the other side of the closest driveway part of the Circus Maximus. starting with

• 10 Squats
• 1 Curl
• Run around the Circus Maximus

Ring of Fire, Kettlebell style. Each person picks an exercise  and a count and we do it OYO. We got most of the way around before we were running out of time.

• 6-inch leg lift for 60 count.

Annoucement:

July 4: Dapile (Atlee High School) Convergence

July 19: The Bridge (Whitesnake)

Prayers for Roger Roger and his family, Fireman Ed, 2 Pilots and their families (Details Roger Roger), Fudd’s sister Mary

On a beautiful Thursday morning, 16 warriors came for the best coffee in Richmond and also got a workout.

We circled up at the regular starting point and met a FNG Mark. He was invited by the missing Gomer Pyle. Despite the raucous crowd, we did some warmups of SSH, Copperhead Squats and DQs. Then we rifle carried to Fudd after he showed up and circled up again for some more warmups of Ukrainian Soldiers, Arm Circles & Cherry Pickers. We rifled carried further to back of the school and circled up one more time for LBCs and Merkins. We then made our way to the steps and path typically only used on Fridays at Currahee.

Everyone was asked to find a tree to the right of the path. We did 11’s of a tree-sit with overhead presses (yes Gypsy, we eventually did a kettlebell exercise) and merkins. After we all got ticks, me waiter carried to the neighborhood and did a triple check of swings, curls and a runner as timer.

We waiter carried the other arm back to the woods for one stupid round of balls to the tree and toe taps. No one fell or broke a tree but I did not want to take that risk again so we rifle carried back to the school.

We circled up for a 30/10, 20/20, 10/30 Lindsey of Goblet Squats and SitnPress. We rifled our way closer to coffee and did 20 lawn mowers (ten each arm) and 20 overhead pulls on the curb. One more rifle carry past the coffee and to the flag and 5 burpees to finish.

I asked Gomer to introduce Mark but after a brief silence, Mark introduced himself. He owns the Ironworks barbershop in West Broad Village after a career that included the Navy and Capital One. After a quick deliberation, we welcomed Manscape to the Pax. Also great to welcome Magnum PI to Circus after his first AO yesterday at the Crossing.

Announcements: Kayak/Canoe next week June 18th at 5AM and Huguenot Flatwater. Salt Lick will finally get to take the Kayak off his car!! July 19th I am leading a group to the Bridge–please join me!! More details to follow when we get closer. See Slack for Magnum PI’s fundraising request for a mission trip to Peru in July.

Thanks for letting me lead.

10 sultans of the KB converged upon the Circus on a glorious Thursday morning.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • LBC
• KB deck of death – each suit is an exercise and jokers are burpees, each card is 12 reps
  • 156 sit ‘n press
  • 156 curls
  • 156 upright rows
  • 156 overhead pulls
  • 24 burpees
• Round of Mary
  • One legged crunches, each leg
  • Straight legged crunches
• COT with YHC taking us out

Great work by the PAX today.  This workout is an arm burner that has a strong cardio element as we much pace ourselves to complete the deck.  It also starts with a lot of grumbling and mumble-chatter but quickly turns to grunts or silence.  T-claps to the PAX members using 40 and, for Lighthouse and Offshore, 45 lb. KBs.   Fireman Ed has glossed this workout “hell’s bells.” Even though the PAX did not say thank you, YHC will tell them you are welcome!

Lunch next Tuesday at Joey’s Hot Dogs.  Continued prayers for Roger Roger, Fireman Ed and Fudd’s sister Mary.

God is good all of the time!

Attila