Tag: Circus Maximus

Five brave souls took to the parking lot of Godwin High School for a Thursday morning beat down.  Here’s how it went down:

Warmup COP: Imperial Walkers, Don Quixote, Scorpions, Clerkins

Time Bomb of Doom:  Circle up for 6 exercises to be done for 30 secs each.  First round had 30 secs rest between each set, second round was 25… down to no rest between each exercise.  Exercises: KB swings, blast off pushups (cross between merkin and dry dock), goblet squats, death crawl (plank up, keep legs straight and pickup kb with one hand to advance forward to center of circle and then back), kb press, hollow hold

Mary: 10 OYO Alabama Honeymoons (hips up, kb press, kb extend to the deck above your head, kb back overhead then back to chest, lower hips, and that’s 1 rep), 4 Turkish getups on ea side

Attila took us out.

NMM:  This was the second time around for the Time Bomb of Doom with some slightly different exercises put into the mix.  It’s deceptive the first couple of rounds with 30 and 25 secs of rest between each exercise, but things pretty much go to hell once you get to 15 secs.  The death crawls alone were a game changer.  Once we got to the 15 secs rest the mumble chatter was over except for a certain body noise contest that erupted between JVille and White Deer.  White Deer seemed to be skidding into an easy victory with a few of us making feeble attempts at keeping up.  That was all well and good until JVille decided he wanted to win!  With a furious effort, JVille nearly lost his pants and settled the contest.  It must be all the sausage he packs in.

Strong work by all, and special thanks to Rosie for naming his signature core exercise= Alabama Honeymoons.., Roll Tide!

Stay Classy,

Toga

 

Three of the faithful, including YHC, posted at Mills Godwin High School, also known as F3Richmond’s #CircusMaxims AO, with kettlebells in hand. The rain had been falling by the bucket-full and lightning periodically streaked across the pre-dawn sky. Johnsonville (YHC) planted a virtual shovel flag in the soggy soil, and this is how the beatdown progressed, more or less:

Mosey beneath the flat metal roof in the school’s bus loading area. No more mosies.

Warmup including ssh, helicopter, merkins, don quiotes, arm circles.

Elevens consisting of single arm kettlebell swings (1/2 count per arm) and crabcakes

plank-o-rama

Elevens consisting of cleans & presses (1/2 count per arm) and pole smokers

protractor

Elevens consisting of electric slide and (1/2 count per side lunge) and wall planks

plank-o-rama

COP with sit & presses in cadence

COT with Atilla taking us out.

Moleskin: It was a mess out there this morning, and YHC has been under the weather this week. YHC thus had a very hard time getting out of bed. But, once the gloom began, and once I became completely wet from laying in standing water, and once White Deer starting getting competitive, things became down-right fun. It felt to me like this workout was over in 20 minutes.

We have a number of regulars out for health reason, and we pray for their speedy recovery.

Great job, men! Jville

7 Circus Maximus stalwarts and 1 FNG fought the urge to hit the snooze on another dense, drizzly morning and escaped the fartsack to swing some bells and start their day off right, this is how it went down more or less:

COP – SSH ICx20; Helicopter ICx10; Don Quixotes ICx11; Arm Circles ICx15 (10 small, 5 large) forward and then backward

Swing & Push – 10 2-arm swings then 10 merkins — repeato reducing the number of the merkins each round down to 1.

Partner chase around the circus loop – first loop Partner 1 carries both bells; Partner 2 performs 5 Burpees then sprints to catch Partner 1 and flapjack.  Second loop, same concept but exercise was WWII situps instead of Burpees.

Conveyor Belt – PAX split into 2 groups of 4 and formed two conveyor belts with 4 stations each 2 parking space lines apart.  Exercises included Squat, Bob & Weave, Upright Rows and Clean & Press. Perform designated exercise at conveyor stop then bear crawl north to the next stop.  Sprint from northernmost station to back of the line. Complete 2 runs through the conveyor belt

Form line along the school wall for a some Wall/Kettlebell Combos:

• Swings and wall plank – each x10 – 2 rounds
• Lunges and donkey kicks – each x10 – 2 rounds
• Squat and press and balls to the wall merkins  – each x10 – 2 rounds
• Squats and wall plants – each x10 – 2 rounds

Discount Double Check on the sidewalk under cover.  Partner 1 carries bell to end of the sidewalk and back.  Partner 2 performs prom-date-bridge-press-reach (I’m with Toga we need a name for these).  Flapjack.  For second round the exercise changed to WWII situp and press.

Time expired.

COT – name-a-rama, number-rama and YHC took us out.

Announcements:

• HDHH – next Wednesday 6:00 p.m. workout (Batteau) and 6:45 happy hour (Crossroads) – see Hardywood’s pre-blast.
• Good luck to Toga and BT this Saturday at Spartan Race – we know you guys will represent us well.
• Bike ride 9/24 – see offshore?
• Sign up for Rugged Maniac 10/1 – see EF Hutton or Flipper for details
• Bearcreek 10 miler 12/4 – sign fast
• New AO (the Creek) kicking off in DaVille tomorrow (at New Highland Baptist Church at 0530) – Abacus has the Q.

Great work today gents.  Lots of swings and leg work.  Way to push through.

Welcome Rosco.  A great friend who I knew would love F3 and who I have been EH’ing since I started.  Thankfully he is on the mend from a nasty ankle injury suffered while laying the law (literally) on somebody.  Great to have you out there Rosco. I know you will be a great addition to the F3RVA PAX.

Thanks for letting me lead and bring back some of my favorite exercises that we have done at the Circus.

Lots of new and great AOs out there folks.  No excuses – let’s turnout with FNGs in tow.

Gumbo

A Magnificent 7 (note: I didn’t say “The Magnificent 7” due to naming rights owned by MGM.., props to my bald homie Yul Brynner) posted for a classic kettlebell workout.

Thang:

Warmup COP: Mtn Climbers, scapula merkins, scorpions (hug mother earth while laying facedown and try to reach the back of your right foot to left hand.., you just gotta see it), supermans, windmills, unweighted goblet squats

COP with 15 count rest between all:  kb swing x15, 1 arm kb swing x10 ea arm, 1 arm kb clean x10 ea arm, kb push press x10 ea arm, kb bottoms-up clean x10 ea arm, kb windmill (more on that later), goblet squat 3×10, hand 2 hand kb swing x40, unweighted (for most of us) Turkish get-up x5 ea leg, alt shoulder press x10, kb snatch x10 ea arm

Mosey to columns by school for: partner 1 farmer carries 2 kbs down and back while partner 2 executes wall planks (start in plank 2 ft from wall then move both hands to wall) till partner 1’s return, repeato x3

Mary:  Rosie’s infamous prom date to kb press to kb over and back x15 (what the hell do we call these?), weighted sit-ups till time expired

NMM:  In full disclosure, YHC was in a fog for the first 15 minutes.  In my defense, while reviewing the Facebook post of BRR pics this morning, YHC was greeted with way too many pics of shirtless Lab Rat.  Really!?  Bleeder has a stash of shirts in his car.  Should we start a clothing drive?  The F3 term for this = Chippendale.

Re the title of the BB, YHC tried to add some new items to the workout and thought the kb windmill looked great.  That said, YHC did not test this maneuver and nearly crippled myself during the demo.    If anyone can learn from this, make sure to test any special moves before expecting the PAX to take them on.  Speaking of taking on a little extra work, the Turkish Get-up (Capt Oveur, “Joey, have you ever been in a… in a Turkish prison?”), is a messy/complicated move without weight.  YHC encouraged everyone to continue to work on form without weight, but did that stop the Mighty JVille?  Of course not, it can’t be done.  JVille proceeded to eschew the Q’s advice and tackle the weighted version.  He can report on the result.

Strong work from the PAX on a workout that seemed to fly by unless you were doing wall planks.

Stay Classy,

Toga

Three of the faithful posted in the dark on a Thursday morning with kettlebells in hand. Johnsonville took the q, first leading the men through numerous warmup exercises (ssh, merkins, don quiotes, LBCs, etc.). Then the PAX mosey-ed around the front of the school and commenced a fairly long Dora sequence consisting of 100 merkin rows (OUCH), 200 halos, and 300 goblet squats. This sequence occupied much of the 45 minutes. The PAX continued around the perimeter of the school counter-clockwise, stopping about 3/4 of the way for some Mary.

YHC took us out with a COT. Great job #CM Pax!g

Johnsonville

Three of the faithful posted on a wet Thursday morning with kettlebells in hand. YHC (Jville) planted a VSF and took the Q. This is how it went down, more or less:

Warmup with SSH, scap merkins, imperial walkers, don quiotes, etc.

Mosey around back of school for COP.
ciabatta single arm KB swingers (alternating arms)
ciabatta WWII situp with KB press at top

Mosey to parking area near bus loop for elevens consisting of:
Run loop around parking area. At far side, do 10 merkins. At near side, do 1 goblet squat.
Run second loop around parking area. At far side do 9 merkins. At near side, do 2 goblet squats.
Rinse and repeat until reaching 1 merkin and 10 goblet squats.
White deer substituted bear crawls out and lunges back on a shorter loop.

Mosey to bus loading area.
ciabatta single arm KB clean and press (alternating arms)
ciabatta halos (alternating direction)

Mary

Atilla took us out.

Moleskin — We are sorry that Earthworm, a pillar of CM, has been fighting some health issues, and we look forward to his return. We are also very excited about the possibility of getting Loose Goose back out to F3 when his foot heals.

The weekly kettlebell workout has made a big difference in my arm and core strength. Great job, men!

Jville

5 faithful posted to Circus Maximus on what seemed to be collectively 20 hours of sleep to toss around a kettlebell rather than a pillow. Here is how it went down:

1 Lap around loop Waiter carry. COP – SSH, Merkins, DQs, Flutterkicks, KB Crab Cakes, 25 Swings

Mosey to curb – 10 Jump ups w/ KB, Lunges, 20 HaLos R, repeato x4 alternating Halo side.

Mosey to grass – Situp press escalator up to 10. 2 sets Clean press and 1 arm swing, each arm twice. 2 sets Figure 8s. KB Russian Twists. 10 more KB Crab Cakes.

Lawnmowers and cleans x2. Back to grass for 1 more set of Situp escalators to 10, Mary of- Hello dollys, Freddy Mercurys, LBCs.

COT , Atilla took us out.

NMS – Apparently YHC was not the only one who got little sleep last night. Before the beatdown Atilla and Jville shared they were both running on fumes. Once the PAX got moving everyone woke up.

Having tried KB Alabama Prom Dates on YHC’s original CM Q the next logical normal exercise to try with the KB was Crab Cakes. This was met with mixed results for the PAX.

Mumblechatter was light and consisted mostly around the lack of attendance by Earthworm. Sounds like he has a lot going on at work, but YHC thinks he was wary of excessive Lunges possibly being on YHC’s Weinke. Instead of lunges the PAX got their fair share of another Earthworm favorite the Situp Press Escalator, doing that up to 10 twice got the PAX grunting. Nice work by all and good to see Flip Phone out at CM.

Announcements- Bring your KB, ropes, etc. To Gridiron this sat. And at Dogpile be sure to wear a flannel shirt, and any other Grunge related attire.

Honeydo Out.

 

A low cloud cover enshrouded the full moon, but a gentle breeze greeted the 5 Faithful. Suddenly the breeze stopped and the humidity embraced us, so we knew it was time to get to the following:

Thang:

1st Quarter – 10 Minute EMOM:

Odd Minutes:
X7+ KB American Swings
X7+ KB Squat and High Pulls
X7+ KB Squat and Presses

Even Minutes:
X7+ KB Right Arm Rack Left Lunge
X7+ KB Left Arm Rack Right Lunge
X7+ KB Triceps Presses

Suitcase Carry

2d and 3d Quarters – The 300:

X25 Pole Smokers
X25 KB Right Snatches
X25 Merkins
X25 KB Left Snatches
X25 APDs
X25 KB Right Swings
X25 CDDs
X25 KB Left Swings
X25 Pole Smokers
X25 KB Right Clean and Presses
X25 Merkins
X25 KB Left Clean and Presses

4th Quarter – 10 Minute EMOM:

Odd Minutes:
X7+ KB Seated Halos Clockwise
X7+ KB Seated Tricep Presses
X7+ KB Seated Halo Counter-Clockwise

Even Minutes:
X7+ KB Pull overs
X6+ KB WWII Sit-ups
X5+ KB Seated Presses

COT:

Counterama and Namearama

Announcements: new F3 RVA signup via text was explained — thanks to HardyWood, Wilson, and DK (others) for this new option.

J’Ville closed us with prayer of thanksgiving; continued prayer for Toga’s father and family.

Moleskin:

Full moon today so the Luna Plena was repeated with some minor modifications. Same result – all business and quick pace with lots of reps (minimum x500 KB reps plus x150 body weight reps).

Glad to Flip Phone out for his first Circus Maximus posting – solid showing.

White Deer and Chum Bucket set the pace in the 300. J’Ville and Attila were strong and are getting stronger. Discussions regarding weight increases. Nice work by all.

A great start to the day with the PAX looking forward to a White Deer ground and pound Q at the GridIron.

5 strong gathered for a KB beatdown in the thick humidity. It went something like this.

THANG

COP: 20 SSH, 20 DQs, 20 Hand Release Merkins, 20 Box Cutters, KB Roundabouts OYO – 10 each side, KB Figure 8’s IC – 10 each side

Beast:
Use the bus loop like a field. 3 stations on each side of loop. Farmer’s Carry in between stations.
Dealer’s choice exercises
1) KB Swing – YHC
2) Burpee – Jville
3) KB Lawnmower Pulls – 6 each side – Chum Bucket
Plank-o-rama break
4) KB Situp – Toga
5) KB Tricep Curl – Atilla
6) KB Goblet Squat – YHC

2 min Parade of Elephants: sitting backs to each other, 2 KB Presses, pass KB to right

10 KB Bridge Press OYO

COT

Atilla took us out.

Naked Moleskin

We’ve been doing Waiter’s Carries…not Farmer’s Carries…but no matter, they are difficult…and time consuming. It took almost the entire workout to complete a KB Beast. It was a workout built for Earthworm, but he was a no-show. JVille suggested that maybe he feared the Conveyor Belt. YHC isn’t sure which is more difficult: Conveyor Belt or KB Beast. Either way, well done PAX!

We worked together as a group for the most part, and there was ample mumblechatter en route. Topics included Orange Fitness Theory and CLT’s Nancy Drew’s focus on heart rate targeting. We concluded we prefer bootcamps over restrictor plates.

Thoughts and prayers for Toga’s father and family.

Announcements:
There’s interest in a re-print of F3 RVA’s Keep Calm & Mosey On shirts. We should be able to make preorders soon. Contact Döner Kebab if you’re interested.

4 weeks until BRR. We still need 1 driver and 1 runner.

Grid Iron will include 2.0’s this Saturday. Bring your kids out. My son, CDubs, loves it.

Enjoy the humidity.

8 strong, including 2 CM newbies, posted to Circus Maximus in the gloom to swing some bells and get the blood flowing on this glorious morning, and it went a little something like this…

COP:

• SSH x20 IC
• DQ x12 IC
• Helicopter x10 IC
• Halo x10 IC clockwise and x10 IC counter-clockwise
• Figure 8s x20 OYO

Partner up at top of the parking lot.  Partner 1 takes both KBs and lunges about 15-20 yards to light-post and back while Partner 2 does plank-o-rama, then Flapjack.  Repeato x2.

Farmer carry mosey around the CM loop and back to the sidewalk in front of the school for a 5-exercise circuit.  Two rounds – x20 reps in round 1 and x10 reps in round 2.  Exercises:

• Goblet squats
• Snatches – each arm
• Reverse Lunges – each leg
• Double-arm swings
• Squat & Press

Swing & Push — perform 20 double-arm swings then 10 merkins and repeat counting down the number of merkins to 1.  Audible called to reduce swings from 20 to 10 after completing 5 merkins.  That is a lot of swings.  Plank-o-rama until the six finishes.

Mary – pass the KBs around a close circle while trying to keep feet off the ground (American Hammer style) and Bridge x10 OYO.

COT – Number-rama, name-arama and YHC took us out.

Moleskin:

Great work today fellas.  Mumbechatter was low, so I’m hoping that means the work was hard.  Those lunges and swings are going to haunt me all day, no doubt.

It was great to break out the KB and get back out to CM.  It is always a great change of pace from the other AOs in town.  I highly recommend it for anyone who hasn’t yet tried it.  Bring a dumbbell to try it out or give a shout to some of the regulars and we will try to have an extra KB out there for you.

Always a pleasure to step out front and lead such a fine group.  Thanks.

Announcements:

• 2nd F happy hour tomorrow, 1730 at The Answer
• Convergence at 0700 Saturday at Dogpile with GROW school and coffeeteria afterwards at ET – no workout at 0600, but I’m sure Swirly will be there to secure the perimeter.
• Reese Strong 5k in Da Ville 9/17 – great cause, so lets have a strong F3 showing.  See Lab Rat or Phonics for information
• See Toga about Spartan Race 9/24

Have a great Thursday!