Tag: Circus Maximus

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!

Five of the faithful posted at #CircusMaximus in the muggy heat for a kettlebell beatdown. Johnsonville planted a SF and took Q. This is what went down, more or less:

21x SSH, 10x burpees OYO, 10x sm. front arm circles, 10x large front arm circles, 12x scap merkins, 10x sm. reverse arm circles, 10x large reverse arm circles

mosey to back corner of parking lot
10 sets of KB cleans and presses — EMOM, alternating arms

mosey along back of parking lot to the other side
20x kb swings
12x figure 8 twists OYO

mosey near SF
elevens lunging between curb cuts starting with 1x goblet squat and 10x merkin rows and finishing with 10x goblet squats and 1x merkin row

mosey to concrete pad by bus loop
21x LBCs, 10x kb get-ups (i.e., sit up with single arm kb press overhead), 10x kb get-ups (other arm), 21x standing mountain climbers (tapping kettlebells soccer style).

Elizabeth Warren run around bus loop
21x flutter kicks

COT by Attila

Moleskin:

This workout was inspired by an earlier one by HoneyDo that featured difficult KB walking lunges. The KB lunges here were not as lengthy, but we did more of them and surrounded them with goblet squats and the killer that is merkin rows. That sequence was hard for YHC to put it mildly. No one can accuse YHC of favoring exercises that I am good at.

YHC was impressed by all, but particularly by Toga’s efforts with the bigger kb on the cleans and presses. We are all going to feel that one for a few days.

In the aftermath of someone’s silent flatulence, Earthworm counseled the suspect, HoneyDo, that he should probably take an Alford plea. Toga recommended instead that he use the Chubacca defense. Some debate ensued within the COP. YHC does not know which is the better strategy, but is glad to be surrounded by truly deep thinkers.

Announcement: Convergence at 0700 on August 6 followed by Coffeeteria and Growschool. Many will be out of town, so try very hard to attend. 2nd F TBD Friday night before the convergence.

Prayers to Toga’s dad for a speedy recovery.

“Love is patient, love is kind, it is not envious. Love does not brag, it is not puffed up. It is not rude, it is not self-serving, it is not easily angered or resentful. It is not glad about injustice, but rejoices in the truth. It bears all things, believes all things, hopes all things, endures all things.” 1 Corinthians 13:4-7

Rejoice in truth, Jville

Seven of the able-bodied Faithful posted at the CM under a stunning full moon and ideal conditions. There was little time for pleasantries though, of course, there was a pithy and code compliant welcome and disclaimer. We got right at it as follows:

Thang:

1st Quarter – 10 Minute EMOM:

Odd Minutes:
X5+ KB American Swings
X5+ KB Squat and High Pulls
X5+ KB Squat and Presses

Even Minutes:
X5+ KB Right Arm Rack Left Lunge
X5+ KB Left Arm Rack Right Lunge
X5+ KB Triceps Presses

Farmer’s Carry One Lap of The CM – Single KB (alternating R to L)

2d and 3d Quarters – The 300:

X25 Pole Smokers
X25 KB Right Snatches
X25 Merkins
X25 KB Left Snatches
X25 Air Squats
X25 KB Right Swings
X25 APDs
X25 KB Left Swings
X25 CDDs
X25 KB Right Clean and Presses
X25 Curtsey Lunges
X25 KB Left Clean and Presses

Farmer’s Carry One Lap of The CM – Single KB (alternating R to L)

4th Quarter – 10 Minute EMOM:

Odd Minutes:
X5-X10 KB Halos Clockwise
X5-X10 KB Tricep Presses
X5-X10 KB Halo Counter-Clockwise

Even Minutes:
X5-X10 KB Pull overs
X5-X10 KB WWII Sit-ups
X5-X10 KB Seated Presses

Farmer’s Carry One Lap of The CM – Two KBs OR Two Laps Run of the CM

COT:

Counterama and Namearama

Announcements: (1) BRR (see TYA re possible open slots), ReeseStrong 5K (see Phonics or D’Ville PAXters), and Spartan Race (see Toga); (2) Grow school August 6 following special DogPile Convergence at 0700am.

Toga closed us with prayer and set us out to the workday committed to seek all things good. Special prayer for Toga’s father – appeal to the Great Physician.

Moleskin:

All business today – quick pace.

Glad to have J’ville back from canoe excursion in the Boundary Waters. Also nice to have Jolly Rancher (War Baby) for the first youth posting at the Circus Maximus – well done JR. BTW, J’Ville gives credit to CM for his ability to one-arm hoist his canoe through portage trails requiring serious bushwacking.

White Deer (War Daddy) accepted condolences as he marks his 55.

Attila appears to have posted early this am and asked who’s Qing? Learning that it was YHC he uttered something like: “Oh good, I won’t need to lock my car as it will surely be within arm’s reach for the entire workout.” Just 45 minutes later – on the elective two lap run of the CM at the end of the workout – Toga was observed running an extra half lap to usher Attila to the COT – just saying.

Rosie claims one of the PAX duped him into false starting during the EMOM 10s – the more discerning PAX know better and viewed Rosie’s conduct as part of a purposeful effort to deprive the heavy KB-toting Toga of any meaningful recovery.

The workout was solid, the fellowship strong. Great way to start the day with each one of you. Blessings.

4 Circus Maximus regular Kettlebell(ers) gathered for a great start to a muggy hummid of a day

Welcome back Doner Kebab

COP: SSH, Don Quixote’s

THE THANG:

No Mosey around Circus Maximus this morning – just down to “THE” Kettle business!

30 Halo’s (R&L)

20 Good Mornings

30-45 seconds of Side Winders

30 seconds of “around the world” ( C & CC)

30 seconds of “Figure 8’s” ( C & CC)

20 Side Bends Elbow on a 45  (R&L)

20 Triceps Curls

30 High Pulls

30 Squat to High Pull

10 Windmills (R&L)

20 Squats

20 Single Arm Overhead Squats (R&L)

30 Swings “Russian Style”

30 Swings “American Style”

25 single arm swings (R&L)

10 Bottoms Up Swings Clean to Stop (R&L)

20 Saws (R&L)

20 Rows (R&L)

10 Kettlebell pushups / Partner did 10 Merkins   X2

 

Moleskin:  I’m always concerned with making sure Earthworm has gotten his $$$ worth. DK looked like he might need another vacation. Atilla was most concerned about his left side peck workout. Only gave the PAX 60 seconds of downtime. Earthworm took 10 more on his count.

Could have finished my entire workout plan but needed another 15 minutes.  Only a virgin once.

Great workout – “no pain – no gain”

 

 

75 and moist pretty much describes the setting for another edition of the Circus.  Here’s how it went down:

COP: SSH, Russian Soldiers, Don Quixote, Scapula Merkins, Goblet squats

Behold The Pentagon of Joy/Doom: 30 sec kb swings in center of pentagon, bear crawl to one of the five points for 30 secs of designated exercise, bear crawl with kb back to center and repeat for all five points with swings in the center each time.  Repeato x 2 with stations = Goblet reverse lunge rt leg, goblet reverse lunge left leg, alternating shoulder press, curls, tricep extension

Mosey around circle and return to COP: lawn mowers, merkins w kb rows, wtd sit-ups, clockwise and counterclockwise kb passes, The Rosie (bridge, press, extend, return), wtd sit-ups, brief Turkish getup training

NMM:  YHC assumes everyone has a morning ritual.  Without getting into the details, let’s just say that mine didn’t happen due to user error on the alarm.  YHC still made it on time to get the pentagon setup, but YHC felt things were amiss throughout.  Irregardless, the PAX got right to work and tackled the workout without complaint.  Come to think of it, there wasn’t much mumble chatter at all.

Thanks for the chance to lead!

COT:  Everyone gave a name of someone in need of God’s grace, and we humbly asked for him to watch over them.

Stay Classy,

Toga

5 Circus Maximus regulars gathered for last-day-of-June kettlebell beatdown that went something like this:

THANG

Farmer’s carry around the Circus Maximus bus loop

COP: 20 SSH, 10 slow DQs, 20 Crab Cakes, 20 Hello Dolly, 10 KB Roundabouts each side OYO, 20 KB Figure 8s

Farmer’s carry around the Circus Maximus bus loop

CONVEYOR BELT: each member of the PAX sets up 2 parking lot lines apart; perform a given exercise, bear crawl to the North leaving KB behind, guy on end runs South to the end of the line, stop where you started
10 KB Lawn Mower Pulls (conveyor belt style)
10 KB Swings (conveyor belt style)
KB Merkin Rows – 3 each side (conveyor belt style)

Farmer’s carry around the Circus Maximus bus loop

TAKING & THINKING: similar to Roxanne…but performing exercises to “Ride” by twenty-one pilots
KB Goblet Squat or KB Lunge until you hear “Taking” or “Thinking”, when you perform a KB Clean-Rack-Press

Farmer’s carry around the Circus Maximus bus loop

BACKWARDS CONVEYOR BELT: same as above but crawl bear instead of bear crawl between stations.
10 KB Bob and Weave (backwards conveyor belt style)
10 KB Rows (backwards conveyor belt style)

Farmer’s carry around the Circus Maximus bus loop

COT
Atilla took us out

MOLESKIN
YHC received much grief about going back down to a 20lb KB…but nobody was bitching after we shared KBs during the conveyor belts…except White Deer who apparently gets windy pops from lifting lighter weight

KB Merkin Rows + Bear Crawls X 5 are no joke. Holy shoulder beat down. Might be the only time YHC was happy for a farmer’s carry after that set.

YHC appreciates the patience of the PAX during the “TAKING and THINKING”. White Deer caught a few extra “TAKE”s that YHC hadn’t remembered! KB Presses for everyone!

Five of the faithful posed at #Circus Maximus to build strength using kettlebells. The weather was overcast. Johnsonville (YHC) planted a VSF and took the Q. This is how it went down, more or less:

COP:
25x SSH
25x Don Quiotes
10x Merkins
40x Arm Circles

Farmer Walk Mosey to front of bus loop as rain began to fall.

Dora 1-2-3 in pairs, including
100x merkin kettlebell rows
200x squat presses with kettlebells
300x halos with kettlebells
Partner had choice of running Circus Maximus or Farmer Walking 1/2 leg of CM.

Farmer Walk Mosey to front of school. Observe lightning strike in close proximity to AO. Briefly discuss safety and appropriate path forward.

Scrap planned 2nd Dora 1-2-3, and instead Farmer Walk Mosey to colonnade/shelter beside bus loop for COP as the rain increased to a downpour:

25x Freddie Mercs
Protractor (legs at 6″ for about 1 min.)
15x Single Arm Kettlebell Swings (right)
15x Single Arm Kettlebell Swings (left)
10x Single Arm Kettlebell Swings (right)
10x Single Arm Kettlebell Swings (left)
5x Single Arm Kettlebell Swings (right)
5x Single Arm Kettlebell Swings (left)
25x WWII sit-ups with Kettlebell press at top
10x Electric slide
10x Electric slide with Kettlebell press at each side

Moleskin:

That Dora 1-2-3 sequence was long and difficult. The PAX did a great job pushing through it.

Many thanks to DK for suggesting that we move to shelter in response to the lightning. That was clearly the right call, and it was easy to adapt the workout. There is no point in taking that kind of a risk.

Congratulations to Rosie for a strong 1/2 marathon in Roanoke last weekend.

Great job this morning. It was a pleasure to lead this group of men!

Jville

4 Circus Maximus regulars posted on this humid June morning to get swing some bells and get stronger.  Seeing no FNGs, YHC skipped the formal disclaimer and jumped right into it.

The Thang went something like this:

COP (all IC):

• Don Quixotes x10
• Arm Circles 5 small and 5 large, forward and reverse
• Halos x10 clockwise; x10 counter-clockwise
• Figure 8s with a twist at the top x10

Kettlebell Tabata – 20 seconds on, 10 seconds rest and 15 seconds in between exercises; 6 rounds of each exercise:

• single-arm swings – alternate arms each round
• bob and weave/electric slide
• squat & press – hold kettlebell in racked position and press at the top of the squat; switch arms each round
• double-arm swings and merkins – alternate each round
• lunge & press – hold kettlebell in racked position and press with opposite arm from the leg you lunge with; switch leg/arm each round
• clean & press
• rows & burpees – alternate each round
• WWII situps & press
• high pulls – alternate arms
• double lunges (forward and backward) – alternate legs

Ring of Fire – PAX holds millennium falcon squat while each PAX member drops and performs 10 merkins in rotation

ROF – rotating 2-count flutter kicks x10 and pole-smokers – holding kettlebell overhead for each

Mary — Dolly IC x10; Rosalita IC x10; American Hammers x10 OYO

Numberama, namearama, COT and YHC took us out.

NMS – The humidity was palpable, the sweat was rolling and the mumblechatter was low. I’m not sure I ever stopped sweating from yesterday’s Browns’ Island workout — great time but the afternoon heat is killer.  We packed lots of reps and a good mix of upper and lower body work today.  Very little movement.  If sweat were a measure of success, YHC would put this morning in the win column.  It was a true ground and pound.

Announcements:

• New AO (Batteau) at Forest Hill Park on Monday 6/20 at 0530.  SF will be planted near the Stone House.  See Hardywood’s Pre-Blast.  I believe this will also be Hardywood’s VQ so come out and support Hardywood and the new AO.
• The challenge has been issued to get 60 men to post to F3 workouts next Tuesday so EH some guys and let’s hit that number or more.

Well done gents.  It was a pleasure to lead this morning, as always.