Tag: Circus Maximus

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

Five redwoods posted at Circus Maximus on a comfortable, but somewhat humid morning in the west end. Johnsonville (YHC) took Q with Mudface as the official timer. This is what went down:

COP warmup with SSH, mericans, LBCs, Alabama prom dates, arm circles, 10x burpees.

“Mossy” over to the midpoint on the Circus Maximus bus loop.
10 right hand KB snatches OYO
10 left hand lawnmower pulls on curb in cadence
rinse and repeat 4 times.

“Mossy” to the end of the bus loop.
10 left hand KB snatches OYO
10 right hand lawnmower pulls on curb in cadence
rinse and repeat 4 times.

“Mossy” over on the sidewalk adjacent to the school.
10x burpees OYO
10x balls to the wall in cadence.

“Mossy” to 3 foot brick wall. 10x derkins in cadence.

“Mossy” along drive in front of school to about the midway point.
line up on sidewalk. Flutter kick and, one by one, death crawl along sidewalk to doorway, do 20 mericans, and death crawl back. Rosalita until PAX completes.

Mary with boat/canoe, sit and press in cadence, more rosalitas, and box cutters.

“Mossy” back to VSF. COT with Attilla taking us out.

The self-proclaimed intellectuals at CM discussed the frequent use of the term “mossy” in place of “mosey” in F3RVA backblasts. Knowin’ that F3 ain’t about book learnin’, I told them smarty pantses to “shut the f** up and focus on fitness. If they spent half as much effort on kettlebells and burpees, I would not have to listen to all of that bullsh**. Hopefully they learned their lesson.

Jville

Five of the faithful and one eager FNG posted at Circus Maximus with kettlebells in hand. HoneyDo and Johnsonville each came prepared to Q.

HoneyDo clearly had the superior claim, having followed best practices and good F3 protocol by signing up. Jville (YHC) held a weak claim, having announced the prior week that he would Q but failing to actually memorialize that in the official records. Both offered to yield to the other, and YHC somehow ended up at the Q.

THANG:

Warmup with 10 burpees, merkins, planks shifting into pickle pounders, Alabama prom dates, crab cakes, and arm circles. At some point during the warmup, FNG Raj-er drove up, and YHC paused to bring him into the fold.

8 minute EMOM #1: burpees and standing rows

mosey to basketball court.

8 minute EMOM #2: kb swings and goblet squats

suicide run on basketball court immediately followed by AMRAP lawnmower pulls on right side.

suicide run on basketball court immediately followed by AMRAP lawnmower pulls on left side.

bearcrawl length of court; backward run; karaoke down and back; karaoke other way down and back; bunny hop

LBCs; merkins

We have been meeting on the south side of the school for about a month in light of substantial, seemingly interminable parking lot work. Hopefully, we can return to normal next week.

I appreciate HoneyDo yielding the Q despite his superior claim. I know all regulars are grateful for HoneyDo’s willingness to lead, and we look forward to the diabolical gloom he had planned.

It was good having Raj-er come out. Raj-er is a guy that I met running last week. Without any fear whatsoever, he accepted my headlock and joined our thang. I hope that he comes back and that we get a chance to learn more about him.

Great work, men! Jville

Six (6) gladiators at Circus Maximus started hot and got hotter with the following:

THANG:

Slaughter Starter (20 Burpees OYO)

The Loaded Burpees:

EMOM 9:40 #1:     Burpee/Snatch Combos (RH Snatch even minutes; LH Snatch odd minutes)

EMOM 9:40 #2:     Burpee/Merkin Row Combos (RH Row even minutes; LH Row odd minutes)

EMOM 9:40 #3:     Pullover/High Pull Combos (Pullovers minutes 1-5; High Pulls minutes 6-10)

X5 8-Count Body Builders Pan Pax Cadence

Two (2) Minutes of APDs

X5 8-Count Body Builders Pan Pax Cadence

COT:

Numberama and Namearma

Announcements: (1) Anticipate return to “normal” CM location next week as asphalt and curb work appear near completion; (2) Convergence at GridIron September 30 0600 and 0700 DoubleDip if you wish; (3) Burpee preparedness; (4) 3 Year GridIron Anniversary September 16; and (5) Pre-Gaming to commence at GridIron under Cecil Q in September (actual commencement date TBD).

Closing Prayer by Attila

MOLESKIN:   The PAX, summoning their best Rocky, said “go for it” when it was announced (in lieu of warmup) that this workout was “going to bust us up.”  A good time was had by all — the 100 or so Loaded Burpees were well-received; the efforts of the PAX supported the bravado – well done men.  Heal well Attila and safe travels OffShore.

Proverbs 14:23 (NIV): All hard work brings a profit, but mere talk leads only to poverty.

Nine of the faithful posted on a humid morning at Circus Maximus. Both staff parking lots are being repaved, so the pax gathered on the south side of the school instead of the staff parking lot near the bus loop. This is how the workout went, more or less:

COP warmup sequence

10 minute EMOM rotating between (i) right kb lunge, right kb snatch, right kb side lunge, and (ii) standing row.

10 minute EMOM rotating between (i) left kb lunge, left kb snatch, left kb side lunge, and (ii) halo.

Mosey to basketball court for a brief intermission from kettlebess.  Do traditional suicides, then bearcrawl from end to end.

Remainder of workout was an AMRAP sequence consisting of 5 burpees, 20 kb swings, 20 sit and press, run around gate that was about 100m away, rinse and repeat.

We were joined today by another Swirly, who hails from Raleigh. Since that Swirly claims to have been named 4 years ago, we will henceforth refer to him as the “Real Swirly.”  We discussed renaming RVA’s Swirly, and several excellent variations were suggested, including “Chunky Swirly”, which is defined by Urban Dictionary as follows:

“A bully manuever. The act of shoving a victim’s face into a toilet bowl full of feces, urine and paper as it flushes. As in: Alvin failed to provide Hank with his lunch money. As a punishment Hank gave Alvin a chunky swirly.”

No renaming action was taken. Great job, men! Jville

A strong PAX of five emerged from the gloom for a KB beatdown that went something like this:

The THANG:

COP IC: Hammer Dance x20, Don Quixote x10, Hillbillies x20, Rosalita x20, MC American Hammer x20, Back Lift x10

Mosey to basketball court.  25 KB swings and 5 burpees OYO.   Rinse and repeat 4x.

Mosey to grass in front of front parking lot for Lindsays: Merkin Rows and WW II Situp Presses.  Take a lap around the front parking lot in between sets.   Mosey back to VSF for COT.

NMM:  YHC recalled a Gumbo Q that was particularly hard, and wanted to see how he did with Qdrenalyne.  The called Lindsay would be tough without a KB.  The PAX confirmed that it was no joke, but pushed through and crushed it.  No shortcuts were possible on the laps between Lindsay sets because the front parking lot is torn up, and there is a Porta-John that needs servicing.

Announcements:

Now – New F3 RVA website is live (F3RVA.org).

Today – Ultimate Frisbee at Atlee High School followed by a COTU visit – Ms and 2.0s welcomed – check website(s) for earlier Preblast.

July 8^th – Toga’s Dogpile swan song.

July 12^th – HDHH / Toga send-off at The Answer Brewpub – check website(s) for earlier Preblast

August 7^th – Charity golf tournament in Stafford – see Upchuck for details.

September 16^th – Reese Strong 5K –Signs ups will open soon. Join the F3 team.