Tag: Circus Maximus

No Q, no problem.  We can make this go on the fly.  Here is how a pair of faithful CM PAX tackled the morning with an enthusiasm unbeknownst to the rest of mankind:

• COP
  • 30 SSH
  • 25 IM
  • 10 burpees
  • 20 flutter kicks
  • 20 LBC
  • 20 merkins
  • 20 Helicopters
• Farmers carry to the pillars for a beast – farmers carries with sit ‘n presses, high pulls, shoulder presses, weighted squats, lawnmower pulls (each arm) and another set of sit ‘n presses
• 10 burpees
• Wall sit
• Grab some curb
  • 30 pullovers
  • 25 heels to heaven
  • 20 skull crushers
• 20 single arm alternating swings
• Boat/canoe with White Deer
• COT with YHC taking us out

White Deer answered the call of the gloom this morning after YHC threw a healthy grenade over the bow last week when I suggested that he needed to “get his soft, candy @$$ out of the fart sack” after missing a few workouts.  He responded today with strength and fellowship on a cold morning.  While there was no witness, the mumble chatter was non-existent.  There was peace at the AO between 2 notorious smack talkers.  There was some hot air on this cold morning…good thing no one had a match to light.

God is good all the time!  See everyone soon.

Attila

An experienced PAX of five gathered for this cool morning’s Circus Maximus.  As YHC is preparing this backblast, I realize I skipped the disclaimer altogether.  You would have thought that attorneys that posted this morning – representing 40% of those assembled – would have halted action to remind YHC of the necessity of providing the disclaimer.

The Thang:  COP with 30 x Invisible Jumpropes, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Russian Soldiers, and 15 x Arm Circles (forward and back/big and small).  Move about 25 feet to “flat ground” and complete five Burpees and 10 SSHs per minute for 5 minutes.

EMOM #1 – six minutes total, alternating between 20 x Kettlebell Swings in the odd minute and 20 x Around The World in the even minute.  Hit the sidewalk for 25 x Flutter Kicks.  Flip over for 10 x Incline Merkins (arms 45 degrees to straight), 10 x Incline Merkins (90 degrees to 45 degrees), then 5 x Incline Merkins (full).

EMOM #2 – six minutes total, alternating between 20 x Squats (with dangling weight) in the odd minute and 20 x Overhead Presses in the even minute.  Hit the sidewalk – first PAX member completes Sits and Press x 5 while other members knock out LBCs.  Continue Ring of Fire (Line of Fire) rotation until all have completed two sets.

EMOM #3 – four minutes total, alternating between 20 x Upright Rows in the odd minute and 20 x Two Handed Curls in the even minute.  Return to the sidewalk for 20 x Pullovers and 10 x Skull Splitters, then repeat.

Brief stretching session then COT.  Honeydo took us out.

Moleskin:  Nice work guys.  Good to see Earthworm and Honey Do return to the Circus.  Always good to see regular regulars Attila and Johnsonville.  J’ville had to drive himself this morning after White Deer left him waiting on the curb.  White Deer later shared a photo of a new 16kg kettlebell.  We guess this was delivered after 6:15 AM this morning.

The Punisher will temporarily move to 6:45 PM on Monday, October 16th.

YHC embarked upon leg 2 of 3 of his triple crown of Q’ing.  Today, the Circus Maximus Q.  YHC was joined by a trio of faithful members of the PAX.  Here is how it went down:

• COP
  • 30 SSH
  • 20 Russian Soldiers
  • 20 DQ
  • 20 merkins
  • 20 Freddie Mercuries
  • 20 Crab Cakes
  • 10 burpees
  • Arm circles – 10 small/5 large; both forwards and backwards
• Farmers carry to the bus loop for a weighted variation of the four corners (series of exercises at each stop with farmers carry to each point; 2 total trips around the loop)
  • 15 Lawnmower pulls (each arm)
  • 20 Lawnmower pulls (each arm); 15 single arm swings (each arm)
  • 25 Lawnmower pulls (each arm); 20 single arm swings (each arm); 15 pull-overs
  • 30 Lawnmower pulls (each arm); 25 single arm swings (each arm); 20 pull-overs; 15 sit ‘n presses
  • 30 single arm swings (each arm); 25 pull-overs; 20 sit ‘n presses; 15 weighted squats
  • 30 pull-overs; 25 sit ‘n presses; 20 weighted squats
  • 30 sit ‘n presses; 25 weighted squats
  • 30 weighted squats
• Farmers carry to the parking lot; COT with YHC taking us out

T-claps for Johnsonville and Chum Bucket for working through the high reps with 35 lb KB.  Strong showing, no whining.  YHC was impressed. As usual, White Deer was fast and strong, making up for the fact that he cannot do a crab cake.  Everyone waited on YHC, but that is par for the course.  These men just make me stronger, and I remind them that my slow, form-focused approach pays off in other places (yeah, that is what she said).  Nonetheless, it was a strong performance for the PAX.

Prayers for Earthworm as he is in route to Texas to help with the post-knee surgery care for his adult 2.0.

In addition, for those interested, the memorial service for EF Hutton’s father-in-law is Saturday at 1 pm at West End Presbyterian Church.  There will be a reception that follows.

God is good all the time!

Attila

Six strong posted to Circus Maximus to answer the proverbial question:  Which is worse- Posting to a Kettlebell workout with a 10 lb Purple Kettlebell or no Kettlebell at all?

Pre- 5:30 loaners were provided (thanks White Deer) and we got started:

COP – Slaughter starter- 10 Burpees, Don Qs, Flutterkicks, Helicopters, Scorpion Kicks. Grab bells for laps around median stopping for:

KB Swings, Around the world Squats, Halos, Pullovers, Burpees, and Boat-Canoe. 3 Laps through and then Mary to finish – American Hammers and Alabama Softball Players.

COT and Atilla took us out.

NMS – Atilla shared with us the bad news about EF Hutton F-I-L. The Minors are definitely in our prayers this morning.

Good to have Forceps out from Raleigh/South Wake. He was unaware of CM being a Kettlebell workout and had never done one before. Looks like he enjoyed it. I’ll leave it unspoken who the other PAX was who posted with the 10 Lb Purple Kettlebell.

To YHC Alabama Softball Players will always be funny, no other Qs break those out. Also apparently someone in the Construction business has it out for Upchuck, wonder if we know of anyone who fits that description…

Announcements – Convergence Saturday, see link for Food sign up:

https://goo.gl/forms/OvEni3Lsd8XMxOaF3

Five (5) Faithful posted at the Circus Maximus.

Thang:

Eight (8) X around the CM as follows:

Mosey one time around the CM, followed by Arm Circles, Curtsy Lunges, and Pan PAX 8-Count Body Builders.

Farmer’s Walk one time around the CM – medley style (Waiter’s Carry Right Hand, Goblet Carry, Waiter’s Carry Left Hand, Goblet, Suitcase Carry Right Hand, Goblet, and Suitcase Carry Left Hand)

Round 1 (Waiter’s Carry Right Hand) –

– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
– 20 KB Pullovers
– 20 KB Forward Lunges

Round 2 (Goblet Carry) –

– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
– 20 KB Pullovers
– 20 KB Forward Lunges

Round 3 (Suitcase Carry Right Hand) –

– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Halos (10 clockwise; 10 counter-clockwise)
– 20 KB Pullovers
— 20 KB Squats

Round 4 (Suitcase Carry Left Hand) –

– 20 KB Swings (overhead)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
– 20 KB Pullovers
— 20 KB Forward Lunges

Round 5 (Goblet Carry) –

– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Halos (10 clockwise; 10 counter-clockwise)
– 20 KB Pullovers
– 20 KB Forward Lunges

Round 6 (Waiter’s Carry Right Hand) –

– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
– 52 KB Pullovers
– 20 KB Squats

COT:

Counterama and Namearama (ambulatory during Round 6)

Announcements –

TT Q at GridIron this Saturday, September 23 at normal 0700 start time.

Convergence at GridIron on September 30 at 0600 and 0700; bring lawn chairs for on-site Second F.

Pre-gaming resumes at GridIron on October 7 at 0645 — 2 Peter 2.

Prayer concerns, spoken and unspoken — Takeout prayer by Attila – strong.

Moleskin:

Great to have HoneyDo back among the CM Centurions, especially with his sparkling new 35 pounder.

Complaints abounded re TGUs setup and finish for KB Pullovers.

Lots of MumbleChatter this morning about naps and Metro Diner – both are on YHC’s schedule for the day.  Late lunch (noon) is a challenge following the CM.

Pleasant though mildly damp conditions at Circus Maximus with four (4) Gladiators present.

THANG:

EW series: assortment of common warmup exercises and stretches, negative pullovers, halos and more with rinse and repeats

WD series: lawn mower rows, boats/canoes, squat presses, snatches, WWIIs with presses, curls, merkins, and more with rinse and repeats

Attila series: triple check with high pulls, scissor kicks, and run/weighted carries followed by ring of fire with skull crushers and boats/canoes

COT:

Numberama and Namearma

Announcements: (1) 3 Year GridIron Anniversary September 16; (2) Convergence on September 30 at 0600 and 0700 at GridIron (J’Ville working on assigned Qs and attending to other coordinating activities);  and (3) Pre-Gaming at GridIron under Cecil Q now to commence in October (actual commencement date TBD).

Closing prayer by YHC.

MOLESKIN:   The PAX collectively filled the gap of no prior Q commitment. – smooth and efficient.  J’Ville given a Q pass this morning as he recovers from fine BRR effort put forth by the RVA PAX.

Three regulars posted for this week’s Circus Maximus. YHC arrived in the Mills Godwin High School parking lot with a handful of minutes to spare and at the same time as Attila.  As the ShovelFlag was being planted,  Johnsonville arrived.  After briefly questioning Johnsonville about his decision to post prior to taking a seat in the ClownVan for BRR later in the day, we got started with this Thang:

Imaginary (yes imaginary) Jump Ropes x 25, 20 each of Imperial Walkers, Don Quixotes, Helicopters, and Russian Solders, and 15 x Arm Circles to and fro and big and small.

Without a mosey, we started an EMOM with an 8 minute duration, alternating between Two-Handed Kettle Bell Swings and some other thing YHC forgot – 20 reps per minute target.  Suitcase carry across the parking lot with Bell in one hand for 25 SSHs and suitcase carry back in the other hand.

Another EMOM with an 8 minute duration, alternating between One-Handed Overhead Shoulder Presses and Lawnmower Pulls (aka Crab Pot Pulls) – 10 reps per side per minute.  Waiter carry in one hand across the parking lot for 25 SSHs and waiter carry back with the other hand.

Another EMOM with an 8 minute duration, alternating between the Sit and Press and Kettle Bell Merkins – 15 reps per minute.  Stayed put for 20 x Pullovers, Skull Splitters, and APDs – two rounds.

COT.  Attila took us out.

Announcements:  1) BRR underway – have fun boys,  2) ReeseStrong 5K and Circle K Crabfest upcoming, 3) September 30th convergence – Q coverage being sorted out soon so stay tuned and do some EHing on new dudes and Kotters, and 4) down the road – Bear Creek in December and Bel Monte in 2018.

YHC final took the plunge and stepped up to Q Circus Maximus.  YHC was joined by a pair of faithful members of the PAX.  Here is how it went down:

• COP
  • 25 SSH
  • 25 IW
  • 25 DQ
  • 20 merkins
  • 40 WWII sit-ups
  • 20 Crab Cakes
  • 10 burpees
  • 20 helicopters
  • 20 KB swings
  • 10 halos – each way
• 10 minute AMRAP
  • 15 lawnmower pulls left and 15 lawnmower pulls right
  • 20 alternating one-armed KB swings
  • 15 weighted squats
• Farmers carry around bus loop to the pillars of pain
• Death crawls and sit/presses – 15 sit/presses then death crawl to next pillar for a total of 75 sit/presses
• Triple check
  • Pullovers
  • High pulls
  • Run length of school
• COT with YHC taking us out

YHC ran out of time to complete the day with a KB-style ring of fire…maybe next time.

It was good having Johnsonville back from the beach, but much to his amazement, White Deer won the competition today.  He had more reps.  More impressively, White Deer added presses to his squats during the AMRAP to make us all look like his ________.  Truly impressive, even for White Deer.

Announcements:

• Convergence on September 30th – 6 am and 7 am workouts; bring the numbers

All in all, it was a good morning.  The weather was awesome, and it was a privilege to lead these men this morning.  Nothing better than the fellowship that comes from a good beatdown.

Attila

A PAX of six posted in the sticky gloom for this morning’s offering of Circus Maximus.  YHC spent yesterday riding 8 hours for a 1 hour event, but noticed the Q slot was empty as of early last night so I’d thought through a workout idea but neglected to sign up last night.  Johnsonville, acting much more responsibly, signed up late last night to Q, but conceded the Q to YHC after a brief discussion in the shiny new Mills Godwin parking lot.  Thank you Jville.

Other CM regulars emerged from their vehicles, including Earthworm (not sporting an F3 shirt) and Attila (sounding ready for the new work gig to start on Monday).  Loose Goose arrived next – glad to see him at the Circus.  Flip Phone parked the car just as the first exercise was called.

We circled up, with our kettlebells, around parking space #160 and started in with Imaginary Jump Ropes x 36 (allowing time for Flip Phone to make it to the circle), Don Quixotes x 12, Imperial Walkers x 12, Russian Soldiers x 12, Arm Circles x 18 – forward and back.

Starting in the same spot, initiate AMRAP sequence completing Kettlebell Swings x 12, Situps with Presses x 12, Burpees x 6, and, moving to the school wall, Donkey Kicks x 12.  Repeat OYO for 12 minutes.

Stroll, kettlebell free, to parking space x144 for LBCs x 144.

Back to the weights for another AMRAP sequence with Kettlebell Snatch x 6 per side, Halos x 6 clockwise and counterclockwise, Hammer-Style Two-Handed Curls x 12, and 12 Second Kettlebell Hold from People’s Chair position.  Repeat OYO for 9 minutes.

Stroll, again weight free, to parking space x144 for Alabama Prom Dates x 144.

Once again, to the weights for Lawnmower Pulls x 6 each side, Pullovers x 6, and Skull Splitters x 6.  Complete three rounds taking about 4 minutes.  Finish with a couple of minutes of stretches.

COT – numbers and names and announcements and Earthworm took us out.  Nice job fellas.

Announcements – 1)  Convergence on September 30th – workouts starting at 6 and 7 AM – show for part or all – Q responsibilities to be shared by F3 Richmond geographic groups, dividing the time in quarters;  2)  ReeseStrong 5K on September 16th – price increase August 19th, so sign up soon – followed by F3 RVA Crab Fest at Circle K’s house; and 3) BRR September 8th and 9th – there may be some running slots available.

7 PAX members posted at Circus Maximus on a cool early morning.  We were greeted by a new FNG as he came running through the tall pines.  He appeared to be like some super power or some folk hero like John Henry.  Yes, the looks of a “steel-driving man”.  His name was BO. He had no kettlebell in his hand but was willing to run home and grab his 53-lb. KB. Mudface was quick to put him in his place by offering him his 10-lb. starter bell.  Offshore claims he met Bo about 6 months ago and told him all about the workout. Well, maybe not the most important part, the kettlebell.

Here’s how it went down:

Warmup started with 25 SSH, arm circles, helicopters one direction, Alabama prom dates, plank challenge, dirty dog or somebody’s wife, wind mills, and one round of rotate your kettlebell around the PAX circle so everyone could enjoy a heavy KB during  our favorite “Boat- Canoe”.

A short mosey in the parking lot to start an abbreviated beast with snatches, burpees, halos, sit & presses, squat & presses, lawn mower rows both sides.

Not sure why, but the mumble chatter was excessive and coming from everyone this morning. Some of it was focused towards Hoops and Cletus, who was given a brief education on terminology APD’s and dirty dogs.

Come to find out, Bo’s full name is Robert “ Bo”  Lewis Nixon Wren III, we named him “Daisy”. He came up from Georgia to Baltimore and then to Richmond on the CSX railroad. Yep, some kind of train engineer.  Off shore knew all about his friend and even told us about Bo’s nine-month-old son and 4-year-old lab.

Hoops still isn’t sure if Gumbo exist, we hope you come back to the CM.

The 45-minute workout went by in a flash, hope everyone got their own deserved beat down.

Attila took us out

Announcements:

Convergence at the Gridiron on September 30^th – 6 am and 7 am workouts: bring the numbers