Tag: Circus Maximus

Godwin

  • Yes, it takes a weinke

    Nine, that’s right nine, posted for some kettlebell fun at the Circus.  Sunny and 70 with the regular clanking of kettlebells in the morning.

    Thang:  Circle up for warmup COP.  Consult weinke for first pair of many exercises.

    • Sumo squat and press + kb swings: alternating 3×10 ea.
    • Deadlift to jump squat + curb pullovers: alternating 3×10 ea.
    • Swing switch + curls: alternating 3×10 ea.
    • Plank pass + single arm row (5 ea. arm): alternating 3×10 ea.
    • Reverse lunge (5 ea. leg) + kb drivers: alternating 3×10 ea.
    • Single leg deadlift (5 ea. leg) + hip-up/sit-up: alternating 3×10 ea.

    Circle up for lots of conveyor belt kb passes, and Attila took us out in the COT.

    NMM: It was good to be back at the Circus, and it was great to see such a solid PAX.  Per the list above, we tackled several new exercises, and YHC often leveraged a weinke to make sure the pairings were correct.  In the middle of the first set Rosie observed, “you need a weinke for this?”  At my advanced age, yes, but it should be noted that the mumble chatter was pretty nonexistent.  The PAX may have decided to conserve their breath as we progressed through the list.  It’s also worth noting that Santa  delivered Rosie a nice new 35 lb kb for Xmas.  It’s all about the gains!  YHC was also truly impressed to look up from my swings to see perfect form from Gumbo.  YHC started to draw the PAX’s attention to Gumbo as a Maximus icon when it became apparent that Gumbo was using some kind of lightweight, FitnessLady brand kettlebell.  Maybe Gumbo was on the naughty list and didn’t get a nice new 35.

    Strong work today by all!

    Stay Classy,

    Toga

  • The Circus welcomes Dr. Evil

    3 regulars & 1 visitor braved a soaking rain to post to a Kettlebell beat down @ Godwin High School that went something like this:

    THANG

    Mosey to bus loop shelter

    COP: SSH, DQs, Tempo Merkins, Crunchy Frog, Crab Cakes, KB Press with PAX backs to one another

    Quadruple Check/KB Stations

    1) KB Wall sit (millennium falcon), KB Swing, KB Press/Bridge & Over, Forward lunge 3 columns & back

    2) KB Halo, KB Goblet Squat, KB clean-rack-press, Backward lunge 3 columns & back

    3) KB Standing Row, KB Merkin Row, KB Lawnmower, Bearcrawl 3 columns + Crawlbear back

    4) KB Around the World, KB tricep press, KB Bob & Weave, run to end of bus loop + 5 burpees + run back

    5) Wall Plank, KB Figure-8, KB Swing – pause with KB overhead, KB Death Crawl (Bear Crawl w/ KB) 2 columns & back

    6) Left hand KB swing, right hand KB swing, Alternating single hand KB Swing, Crab walk 2 columns & back

    Plank-o-rama into COP: plank dips, flutter kicks, LBCs (fast-slow-fast)

    COT – Atilla took us out

    NM:

    Nice to meet Dr. Evil after seeing his name in RVA backblasts in the past. Dr. Evil visited the Circus for the first time and arrived without a KB. No problem. This gave us the perfect opportunity mix in some none KB activities so that nobody maxed out throwing weight around.

    YHC had nothing planned and thought a hot-potato workout was in order. However, Johnsonville was operating on very little sleep and didn’t appear capable of calling a cadence. So, he & Atilla helped YHC incorporate many KB exercises we use at Circus Maximus. It was a good intro to anyone new to KBs. Thanks for everyone’s help!

    The bus loop shelter provided sufficient cover from a constant rain, though some exercises were still performed in the rain.

    We’re all thinking of Earthworm and hope that he gets better soon!

  • Winter is coming…errr…has arrived!

    4 regulars posted for a Kettlebell beatdown after the longest night of the year. It went something like this:

    COP: SSH, Mountain Climbers, DQ, LBC, Merkin

    KB Waiter’s Carry around the bus loop

    Long Tabattas for the longest night: 8 rounds of 30 seconds on, 15 seconds off then 10 count then KB Waiter’s Carry

    4 Long Tabattas achieved: Standing KB Row, KB Goblet Squat, Rosie’s KB Bridge Press & Over, KB Clean + Rack + Press

    Some Mary: Flutter Kicks & Hello Dolly

    COT – Gumbo took us out

    NMS

    Lots of Redskins & FF mumbling this morning. Chum & YHC took Monday night’s loss the hardest. Why do we even care?

    Discussion around Flashdance & Flipper’s Man-o-rama calendar…or is it a car wash? Either way anonymity ensued as fellow RVA PAX members were named as potential owners of banana-hammocks for the car wash. Lab Rat & Abacus were mentioned. Any questions, see Flashdance.

    Gumbo is preparing to embark on 3 days of birthday xmas polooza. Enjoy the merriment!

    Johnsonville is Qing a 2.0 friendly workout at GridIron on Christmas Eve. See you there.

    Happy Holidays to all!

  • Light

    Three of the Faithful rolled into the Godwin parking lot early and eager for the Drum Beat of the CM. The Gloom was a forced imagination; the sky was brilliantly illuminated with the Luna Plena and the air comfortably crisp.

    After a jaunt around the school via the Appian Way the Pax engaged in a quick warmup of DQs, IWs, and SSHs followed by a Kettle Bell version of:

    COT: Windmills, Squat and High Pulls, Goblet Squats, Goblet Alternating Leg Lunges, 2-hand Swings, R Rack and Presses, L Rack and Presses, Goblet alternating side Presses, R Snatches, L Snatches, Halos, Pull-overs and Presses, Alternating Single Leg V Ups, and APDs, all IC with a few exceptions. Rinse and repeat in reverse order. Four Minutes of Atlas consisting of Tricep Presses Tibata style.

    Counterama and Namerama

    Announcements: 2.0 Friendly GridIron on December 24 – J’Ville has the Q; Attila has the Q for this Saturday’s edition of GridIron.

    Take out prayer by YHC – the Great Gift.

    Moleskin: Blocking and Tackling day at CM this morning – most moves performed at a deliberate pace to strengthen form. Surprising amount of fatigue, especially following the Atlas.

    And the light shines in the darkness, and the darkness did not comprehend it.

    John 1:5 (NKJV)

  • Triple Triple Check with Ample Shoulder Burn

    Five Redwoods posted to CircusMaximus with kettlebells in hand on a comfortable late-autumn morning. Johnsonville (YHC) planted a VSF, gave a disclaimer (even though each of the Redwoods had posted to countless F3 gloom-fests), and organized the pain-fest. This is how it went down, more or less:

    the THANG —

    Warmup with ssh, don quiote, reverse PLTs, arm circles (small front, small back, big front, big back), scap merkins, perhaps more (I forget….).

    Short mosey to the large brick wall constituting the north side of the school.

    Triple Check #1:
    Part A — waiter carry across parking lot and back.
    Part B — rolling wall plank
    Part C — merkin row
    Rinse and repeat x3

    Plank sequence. Mosey to lighted load/unload area inside pillars.

    Triple Check #2:
    Part A — death crawl (bear with kettlebell), bear crawl, and/or crab walk part-way down pillers and back)
    Part B — reverse PLT
    Part C — WWII sit-up with kettlebell press at top
    Rinse and repeat x3

    Plank sequence. Mosey down sidewalk to opposite end of pillars.

    Triple Check #3:
    Part A — 10 burpees
    Part B — single arm kettlebell swing
    Part C — squat with kettlebell press at top
    Rinse and repeat x3

    COT with Attila taking us out

    the MOLESKIN:

    Today was a shoulder burn (as any self-respecting kettlebell workout should be). It was nice to see Toga back in town. Continued prayers for him, his mother, and his family. Earthworm cut out a bit early to serve as our delegation at the northside/Mechanicsville breakfast meeting concerning increasing 3rd F. I am grateful for the efforts and leadership coming out of that group, and I look forward to hearing about the meeting and ideas discussed.

    WhiteDeer upgraded to the next size kettlebell. It seemed to take its toll on him by the end of the workout, but he pressed through. YHC is overdue for an upgrade as well (gift hint). That is a good problem to have. Attila had to rush out to make an early morning meeting downtown, but he stayed long anough to take us out with a solid prayer.

    Thank you for giving me the opportunity to lead this morning. Respectfully, Johnsonville

  • Flipphone saves the day

    A PAX of 1 initially posted to Circus Maximus on an unusually warm December morning. 10 minutes in another pax arrived later to push YHC.

    Solo pax- 200 burpees, 150 pull ups on a tree branch, 500 Donkey kicks. Elbow plank to rest, Flipphone arrives.

    Farmers Carry around loop. Cop- ssh, Don Qs, Flutterkicks, Merkins ,  Helicopters.

    Parking space escalator – Start at 1 spot, 10 reps, lunge to next spot, increase by 10, up to 30. Exercises were : Swings, Halos, Squats, Cleans.

    Mosey to grass. Boat/Canoes w/ KB for 2 mim.Elbow plank for 1 min. Run lap around loop. 30 Swings, 20 Tricep Press, 20 Rows each Arm. another set of Boat/Canoe. Alabama Honeymoons. American Hammers, 20 Situp presses,  10 Burpees to finish.

    NMS- YHC estimates the solo part, not sure as he descended into madness quickly. YHC chose to forgo KB exercises, instead leaving it to rest as an inanimate PAX, ala Wilson from Castaway. Just as YHC was thinking of ways to draw a face on the KB Flipphone arrived, with his own (albeit borrowed) kettlebell.

    From there we got down to business. YHC enjoyed getting to know Flipphone better. The boat/Canoe with the kettlebell was tough. that gets a burn going fast. Definitely need to add that to the CM rotation.

    At 5:35 YHC was tempted to hop over to 45MoM but glad I stayed so Flipphone would have not been alone.

     

  • CircusMaximus with a Thanksgiving Skeleton Crew

    Three Redwoods posted for a special 1-hour kettlebell extravaganza on Thanksgiving. Johnsonville planted a VSF and took the Q. This is what went down:

    warmup with ssh, don quiote, scap merkins, arm circles, etc.

    waiter carry around cm

    deck of death with the following assignments —
    spades = goblet squat with a press at the top
    diamonds = merkin rows
    hearts = sit and press
    clubs = pax picks (rotating)

    during the deck of death, there were 2 intermissions where the PAX did various KB carries.

    4 minutes of mary

    Is there a better way to prepare oneself for visits by extended family members and uncomfortable discussions about politics than this?

    The temperature was fairly comfortable. Rain threatened early but never arrived (other than a very slight drizzle at times)

    In the middle of the deck of death, YHC had to duck out for a few on account of getting slightly “glutened” the evening before. White deer and Earthworm claimed that all of the high cards came out when YHC was gone. But, there were at least 14 face cards that appeared after I returned. You do the math….

    Great job, men. I hope everyone had a blessed Thanksgiving! Jville

  • No Heidi Disruption

    Forty-eight years ago football fans on the east coast were abruptly deprived from seeing two fourth quarter touchdowns scored in nine seconds to lift the Raiders over the Jets – NBC programmers decided the public’s entertainment thirst was best quenched with a Heidi showing. No such disruption at Circus Maximus this morning where five grunting gladiators hoisted the iron to welcome the rising sun.

    Thang:

    X25 SSHs
    X25 Low Deep Squats
    X25 Curtsy Lunges (R&L)

    1st Quarter – 10 Minute EMOM:

    Odd Minutes:
    X8 KB American Swings
    X8 KB Squat and High Pulls
    X8 KB Squat and Presses

    Even Minutes:
    X8 KB Right Arm Rack Left Lunge
    X8 KB Left Arm Rack Right Lunge
    X8 KB Triceps Presses

    2d and 3d Quarters – the “300”:

    X25 APDs
    X25 KB Right Snatches
    X25 Merkins
    X25 KB Left Snatches
    X25 APDs
    X25 KB Right Swings
    X25 Merkins
    X25 KB Left Swings
    X25 APDs
    X25 KB Right Clean and Presses
    X25 Merkins
    X25 KB Left Clean and Presses

    4th Quarter – 10 Minute EMOM:

    Odd Minutes:
    X10 KB Halos Clockwise
    X10 KB Halos Counter-Clockwise

    Even Minutes:
    X10 KB Pull Overs
    X10 KB Tricep Presses

    COT:

    Counterama and Namearama

    Announcements #1: Pre-Game 0645 at GridIron – part 6 of Armor of God – Cecil will Q and add the Helmet of Salvation to our growing spiritual armament. Not necessary to have attended previous sessions – we welcome those who want to give it a try. 2.0 friendly workout to follow under Honey Do’s Q.

    Announcement #2: Join a clown car to F3 Hampton Road’s AO at Mount Trashmore; weekday workout has started at F3 Hampton Roads – see DreamLiner or F3 Richmond’s own NightCrawler for details.

    Attila closed us with prayer of supplication – that we yearn to be the instrument of God’s great love.

    Moleskin:

    A number of the PAX channeled their best Monica Seles as grunting was aplenty in the CM house this morning. And White Deer, egged on by Johnsonville, added the chorus by sticking with his Blazing Saddles repetoire.

    Nice to have Toga with us whose prescience led him to a CM that involved absolutely zero ambulation.

    GridIron will miss J’Ville and Attila this Saturday. Safe travel blessings to both. Attila celebrates Thanksgiving with his annual Bear Bryant pilgrimage. With rain in the forecast for Saturday, is it any wonder that J’Ville has an overnight trek planned with son somewhere in SNP?

    Stand Firm.

    He who is of a proud heart stirs up strife, But he who trusts in the Lord will be prospered.

    Proverbs 28:25 (NKJV)

  • #CircusMaximus and the Kettlebell Escalator

    Three of the faithful gathered on a cool fall morning with kettlebells in hand. Johnsonville plated a VSF and took Q. This is how it went down, more or less:

    warmup with ssh, merkins, don quiotes, arm circles, and imperial walkers

    Mosey to back of parking lot.

    Kettlebell Escalator set #1 (all exercises OYO):
    10x American Hammers
    20x sit & press
    30x merkins
    40x clean & jerk (20x each arm)
    50 LBCX

    Mosey to north side of bus loop (all exercises OYO).

    Kettlebell Escalator set #2:
    10x squat & press
    20x curls (10x each arm)
    30x rows (15x each arm)
    40x single arm swings (20x each arm)
    50x mountain climbers

    Mosey to around bus loop in grassy area by VSF (all exercises OYO).

    10x burpees
    20x wall thrusts
    30x merkins
    40x figure 8s (switching direction after 20x)
    50x halos (switching direction after 25x)

    Mosey under lighted bus loading area.

    Two arm swings in cadence
    6 minutes of Mary

    COT with YHC taking us out.

    Moleskin — A number of our regulars were out today, but we had a strong showing by those who attended. We have come a long with kettlebell strength of the past 6 months or so. Many of us are ready for an upgrade. Great job, men!

    Jville

  • Plenty of Lightage at CM and Plenty of Gloom

    Six of the faithful gathered at #CircusMaximus, all (eventually) having kettlebells in hand. Parking lot lights were shining bright this morning. There were some yawns in the PAX a the outset due to the exquisite late-night World Series finale. We quickly got down to business with Johnsonville (YHC) at Q, and this is how things went down, more or less:

    COP warmups (SSH, merkins, arm circles, don quiotes, waiter carry across parking lot and back)
    Ciabatta single arm swings. Waiter carry across parking lot and back.
    Ciabatta merkin rows. Waiter carry part way ’round CM.
    Ciabatta clean and jerk. Plank series. Waiter carry to top of CM near Pump Rd.
    Ciabatta goblet squats. Plank series. Waiter carry around front of school.
    Ciabatta halos. Waiter carry to sidewalk by top of CM.
    Ciabatta sit and press.

    Plank in a line, heads near feet.
    Variation of native American run along sidewalk toward VSF, except last member of PAX does death crawl with kettlebell to front of plank line. Rinse and repeat until Q says otherwise.

    MOLESKIN:

    Many are taking on the merkin challenge. We did 30x in warmup. We also did merkins rows, but since they were OYO, counts varied.

    Atilla texted YHC after the World Series game expressing regrets that he could not function on only 4 hours sleep. Atilla is carrying Q at #GridIron on Saturday plus leading our 3rd F pre-game beforehand. Atilla rarely misses a #CM or a #GridIron. He gets a pass this time, and probably next.

    FlipPhone has not yet invested in a kettlebell of his own. He has been borrowing one from WhiteDeer and DonerKebab, as needed. Several weeks ago, neither WhiteDeer or DonerKebab posted, and FlipPhone was relegated to body weight exercises while the PAX slogged through kettlebell sequences. FlipPhone phoned YHC at about 4am this morning (no doubt using his actual flip phone) to see if a loaner kettlebell would be available. Luckily, YHC silenced his bedside mobile phone in a flash before Mrs. Johnsonville could devolve into Joseph Stalin mode. FlipPhone has now been given a kettlebell for keeps, and all is well.

    COT with YHC taking us out.

    It was a pleasure to lead this morning. No one who bothered to post slacked off in the least.

    Announcements:
    — Team Toga is headed to VA Beach this Saturday. We have good numbers for the ride down, but we also have room if you want to take a field trip. Consider joining Team Swirly and/or Team Hardywood in the weeks to come. We need to make sure each workout is fully supported.
    — PLEASE CONTINUE TO HEADLOCK IN VA BEACH / HAMPTON / NORFOLK IF THE OPPORTUNITY PRESENTS ITSELF.
    — Many races are coming up, and there is plenty of time to train. See TYA if you want to be involved in another team race. See TYA or Chum Bucket if you want to do the Bel Monte endurance race (50m/50k/25k options).