Tag: Circus Maximus

7 CM stalwarts and 1 CM rookie posted to participate in feats of strength with kettlebells at the Circus Maximus.  Today’s workout was all about volume and repetition,  and it went something like this:

Mosey/farmer’s carry around the CM loop, then circle up for COP

1. Arm Circles IC (5 small, 5 large, forwards then backwards)
2. SSH IC x20
3. Halo IC x10 clockwise, then reverse x10
4. Around the body x10
5. Modified figure 8s with a twist at the top x20

Mosey to sidewalk next to the school for a double-arm swing and merkin combination.  20 double-arm swings, followed by 10 merkins, then repeato counting down by 1 merkin to 1 until we complete 200 double-arm swings and 55 merkins.

Mosey/jog around the CM loop for a short break from the bells.

Back to the sidewalk for a kettlebell ladder: Round 1 (or the base round) = single-arm swings (x5 each arm), high pulls (x5 each arm), side lunges (x5 each side) and curls (x5 each arm).  Round 2 consisted of Round 1 + up-right rows x5.  Round 3 consisted of Round 1+ Round 2 + squat presses x5.  Round 4 consisted of Round 1 + Round 2 + Round 3 + clean and press x5.

Partner up for a quick discount double-check.  Round 1 – Partner 1 farmer’s carry to end of the loop and back; Partner 2 perform bridge/press/pullovers. Round 2 – Partner 1 karaoke to end and shuffle back – holding bell out front; Partner 2 perform the bob and weave (basically a side lunge with a squat/avoid the punch move).

Mary – flutter kicks IC x20 while holding your bell up and then WWII + press x10 OYO.

COT and YHC took us out with thanks for perfect F3 morning and a friendly reminder of something that I heard at a beautiful memorial service yesterday – one day our time here will come to an end but our spirit and our legacy will live on in our kids, our grandkids and in all those we meet or whose lives we touch while we are here, so be mindful of that in your words and your actions – they do leave an imprint!

Welcome to CM EF Hutton – hope to see you back out there.  For those who have not tried CM, come give it a shot. DK has the CM Q next Thursday.

Announcements:

1. Service opportunity – preparing and serving dinner (well, likely breakfast for dinner) and visiting with the folks at the Doorways – Monday evening.  See DK for details.
2. Lockjaw has RAMM tomorrow
3. Honeydo has Gridiron and Sippy Cup has Dogpile for what is certain to be a wet and wild Saturday.

Congrats on the VQ at 45MOM this morning Marv – sounds like it was a great beatdown!

Good work men!  A pleasure and an honor to step into the circle and lead a strong group of gladiators this morning at Circus Maximus!

Have a great day men, Gumbo.

9 #CircusMaximus faithful gathered early this foggy morning for YHC to take a second swing at a kettlebell beatdown and a little more exploration of the AO.  Here’s how things went down, at least how YHC remembers it.

THANG

Grab your bell and farmers walk toward the front of the school.

COP:  SSHx20, Copperhead Squat x20, OH Clapsx25, Merkins x10

Partner up:  P1 takes both bells and Farmer’s Walk, P2 does 10 merkins then run to catch up to P1, flapjack.  Continue around to the front of the school parking lot.

P1 does an exercise while P2 runs the parking lot loop.  Flapjack

Exercises: 1-arm swing, Goblet Squat, Clean, Press, Halo

Lunge/Farmers walk to the field behind the school.

8 count burpees pan pax 1 round.

30 seconds of each of the following exercise, no rest in between.

Goblet Squat; 2-hand KB swing, Left arm Clean, Left arm Press, Halo, Right arm Press, Right arm Clean, 2-hand KB Swing, Goblet Squat

Farmers walk toward the VSF

Stop behind the school for Mary:  KB American Hammers, Flutter Kicks, KB WWII, Slow count Alabama Prom Dates

Farmers Walk back to the flag.

COT

Announcements:  #RiverRun will start Monday 5/16/16 at Bettie Weaver Elementary to give the Southsiders a weekday hill run option.  West Enders and City dwellers welcome too.

DK has stepped up to organize an F3 2nd F service project preparing and serving dinner at the Doorways on Monday 5/23.  There are about 6 PAX who have volunteered to help, others are welcome, contact DK.  See his BB about it, another update may be coming soon.

MOLESKIN

DK served one up for the PAX when he said he wasn’t sure what Gumbo did to him at NoToll on Tuesday but his ass was still sore.  Let the mumblechatter begin…Needless to say Gumbo’s VQ was a sufficient beatdown.

YHC decided to explore a little more of the AO this morning so we got a slow lap around the school.  There is plenty of space on the other side of the school for a lot of variety.  The field behind the school was in great shape and provided some nice relief from the typical Circus pavement.  It looks like something the PAX could make some future use of.

BT was crushing it today with his big bell, maybe the name change approved by Corporate yesterday gave him some added motivation.  The regulars are continuing to get stronger with the bells, a few weeks in and the PAX are all tightening up their form and hopefully noticing the results.

A pleasure to lead today men, well done.

-Rosie

7 Circus Clown Faithful assembled at Mills Godwin HS for a Kettlebell beatdown that went something like this:

THANG

Farmer Carry around the bus loop

COP: 25 SSH, 10 KB Slingshot/Roundabouts (each direction), 20 KB rows OYO, 10 KB merkin rows (each side) OYO, 20 Flutter Kicks

Circus Star (4 corners + farmer carry to Star after each set)
15 Goblet Squat
15 Halo
15 Swing
Lung to Point & back
Star: 20 LBC

Repeato: Increase everything by 5, change Star to 5 Burpees

Mosey to Bus Shelter

Parade of Elephants
Circle up facing out on your 6
pass KB to right on 1, to your chest on 2, press overhead on 3, back to chest on 4
Just keep passing until Q says stop

Repeato: in reverse direction

Partner Curb Crawl (partner up, crawl, 1 set on left side, crawl back, 1 set on right side: share KBs)
1) 20 KB Lawn Mower Pulls
2) 15 KB curl
3) 15 KB Suitcase Row (feet together, back at 45, other hand across belly holding hip, row towards hip do not move shoulder)
4) 10 KB Clean/Rack/Press

Triple Check
– KB Merkin/Row (5 each side) – pacer of the 3
– Millineum Falcon (People’s Chair w/ KB held out like the controls to the MF)
– 6-count KB Bridge/Press/Pullover

Mosey to VSF for COT (Atilla took us out)

Moleskin:

YHC thought he’d planned too much…and he did…but just by 2 reps of the Triple Check.  Respect to Atilla and Toga? for the extra KB Merkin/Row.  The first 20 of those in the initial COP wrecked YHC’s shoulders…

Solid effort by everyone today…lots of reps…lots of variety…not much ground covered.

Not much mumble chatter…mostly ALL business today with the exception of Toga’s Trump quote of the day regarding Trump’s fight with venereal disease in the 70’s being like his own personal Vietnam.

Everyone got a chance to experience Toga’s big balls during the Parade of Elephants.  Impressive girth, Toga.

Announcements:

• Keep EHing guys in RVA
• Gumbo’s VQ @ NoToll next week
• F3 RVA’s Service Outing @ The Doorways – Monday, May 23 (see backblast or YHC)

 

9 faithful circus goers showed up in the rain for a little iron work and it didn’t take long for the PAX with raincoats to shed them.

THE THANG

COP

15x Don Quixote, 25xSSH, 10 Kettlebells Swings followed by 10 merkins OYO 4 rounds

Short farmers walk mosey to bus loop for 4x4x4 – Do each of the 4 exercises 4 times, through 4 rounds

Round 1 – Goblet Squat, Electric Slide, 1-leg Deadlift, Lunge

Round 2 – 1 arm swing, clean, press from rack, row (start with weak arm), Repeat Round 2

Partner up – Round 1 – P1  Bridge/Press/Pullover while P2 Farmers walk to the end of the loop and back, flapjack

Round 2 – P1  Goblet Squat/OH Press, P2 karaoke w/ Kettlebell

Round 3 – P1  Clean/Squat/Press, P2 farmers walk

Round 4 – P1  Merkin/Row, P2 karaoke w/ Kettlebell

Bonus Round – Repeat Round 1

Figure 8 x 15 IC

Mary w/ Kettlebell American Hammers – HoneyDo Count x 10IC WW2 situps w/ Kettlebell x 10IC Superman Flutterkicksx30 IC Heels to Heaven x15 IC

MOLESKIN

Welcome to the #CircusMaximus White Deer.  Good to see you out.  I hope the lack of running worked out well for you.  YHC has done plenty of running recently and wanted to mix it up a little while keeping the kettlebell in our hands for most of the workout.  The covered sidewalk was useful for the exercises on the ground although the heavy rain did hold off for the whole workout.

Minimal mumblechatter this morning, although YHC did hear a few groans about the merkin/rows, those are not easy.   YHC missed the first part of the conversation but coming into the tail end of a conversation is the best way to spread rumors.  YHC heard something about deportation, DK’s kids and dreams coming true…YHC was aiming for a higher flutterkick count but Toga pointing out YHCs shoe was untied threw off my count and saved the PAX from excessive flutter kicking.

A few new compound movements thrown into the mix today to introduce the PAX to a few more options.  The consensus of the regulars is that this is a good curve thrown into the week of typical boot camp workouts.  Those PAX that are regulars at other AO’s are invited to join us if they are seeking a little variety in the workout routine.  DK was EHed into the Q for next week during one of the farmers walks so we’re looking forward to that.

9 Redwoods gathered around the shovelflag for F3 RVAs most popular kettlebell workout. A beautiful full moon shone above as the beatdown went down like this:

Farmers Carry around the loop

COP – 25 SSH, 10 Merkins, 20 LBCs, 15 DQs, 25 KB Swings. Halos x20, each side

Lunge length of parking lot with KB. Lunge back while doing side crunch.

Farmer Mosey to grass for WWII situp escalator – do KB press at top, starting at 1 and increase press up to 10 reps.

Triple Check, add KB arm extension on People’s chair.

Farmer mosey to parking lot for Musical bells- bear crawl around circle, stop at weight you are in front of for exercise. There was an open space for 10 burpees

20 Halos each way, 25 tri curls, 25 Bi curls. Farmers Mosey to grass for Suns Out, Guns Out- Bi and Tri curls AmRap.

20 KBAPD (Kettlebell Alabama Prom Dates), Finish with 10 KB American Hammers IC.

COT – Attila took is out.

NM – Good turnout for week 3 of CM. YHC has been nervous about a KBQ, especially since Johnsonvile and Earthworm set the bar high. Regrets to Earthworm for all the ambulatory activity with and without weights.

The lunges with the KB were tough for that length. In retrospect that was a long distance to lunge.

Fudd requests music for the AO as the PAX does not move much. That is not a bad idea as long as the music is Iggy Pop, not Azalea.

The KBAPDs were well received, YHC had demo’ed this at home but was unsure of the mumblechatter that would arise. It really depends on how you place the weight on your midsection,for instructions ask DK. American Hammers with the KB were awful, YHC could barely muster up a 3 count for the IC.

In honor of Earth Day 6 of the PAX paired up to carpool in, somewhere Wedding Singer is smiling.

Announcements – F3 Roanoke is launching this weekend. EH guys you know in the star city. Good times at HDHH last night, thanks Flashdance!

No bread and circuses this morning in the gloom at Circus Maximus as each of nine PAX rejected the offering of a palliative and instead opted to consume the RedPill. J’Ville and DK teamed up to plant the ShovelFlag.

The Thang:

Warmup stretching: swinging arm (drowning man) circles forward and backward, torso circles clock wise and counter clockwise, hand to opposite foot kicks, torso rotations with high knees (modified IWs), standing oblique crunches (Hillbillies), up and outs, SSHs IC, Seal Jacks IC, Cobra stretch, and high knees.

X9 8 Count BBs IC-Pan Pax

KB Workout:
– 20 reps KB swings IC
– 20 reps full (overhead) KB swings IC
– 20 reps alternating single arm swings (switch at top of swing) IC
– 15 reps KB clean to rack IC right side; 15 reps KB clean to rack IC left side
– 10 reps KB rack and press IC right side; 10 reps KB rack and press IC left side
– 15 reps rack, squat, and press IC right side; 15 reps each side rack, squat, and press IC left side
– 10 reps KB halos IC clockwise; 10 reps KB halos IC counter-clockwise;
– <15 reps alternating side lunge and single arm swing OYO (<15 right and <15 left)
– <20 reps alternating lunge and rotations OYO

– Run around school or Farmer’s carry around bus loop (the CM)

– 15 reps KB pullovers IC
– 15 reps side hammer curls OYO right side; 15 reps side hammer curls OYO left side
– 15 reps tricep extensions IC
– 20 reps toe touch crunches OYO

Turkish getups (KB free, this time) — form practice

X9 8 Count BBs IC-Pan Pax

COT:

Warm down stretching during Counterama and Name-o-rama.

Strong prayer by Attila expressing gratitude, seeking guidance, and appealing for comfort during time of mourning and healing for the Pax and loved ones.

Announcements –

WhiteDeer VQ at GridIron 0700 at Pouncey Tract Park (in case parking lot is still compromised (undergoing improvements), divert and park at Short Pump Middle School – take first right just before school and make left on bus lane in front of school for alternate parking). Bring your Mumble Chatter – WhiteDeer expects it and will relish same.

HoneyDo has got the Q next week at CM – he promises to expand our working knowledge of Roman Antiquities with Caesarean-like precision (and authority).

DK asked the Pax to consider some service project in lieu of or in addition to May’s HDHH – though not in the form of a motion, there was lots of positive discussion, a virtual seconding, and unanimity in supporting the project, namely an evening of work at The Doorways (www.thedoorways.org) in which one of the Pax – London – serves as Community Outreach Manager. DK is gathering information so please stay tuned for his follow up reporting.

Next HDHH is April 20 at Ellwood Thompsons – contact FlashDance who as Q is taking a headcount.

Moleskin:

Seven Pax posted at the inaugural Circus Maximus last week; nine posted this morning with three posting for their first – great to add Toga, Brain Tumor, and JunkYard to the CM roster. In fact, it was nice to see guys who we haven’t seen in awhile as they have been putting in the work at other AO’s in RVA’s rapidly expanding menu. Repeats by Rosie, Atilla, DK, J’Ville, Gumbo, and YHC.

J’Ville and JunkYard probed outside KB GroundZero during their elective run around the school while the other Legionaries racked and pressed their KBs and stomped around the bus loop. The loop around the school (hereafter known as the Appian Way but subject to further expansion on the spacious terra firma of the AO) is a bit further than anticipated and kudos to J’ville and Gumbo for immediately undertaking at their run end a thoracic expansion in the form of the KB pullovers.

YHC’s objective was to build on last week’s inaugural KB workout at the CM and increase the CM repertoire by introducing (at least to the Pax who are KB virgins or near virgins, including YHC) some foundational movements. There were 18 forms of KB movements planned but only 13 implemented this morning (excluding the dry run on the Turkish Getups) – the casualties were single leg deadlifts and two Mary based exercises, to-wit: side crunches and Russian Twists. My apologies for short-changing the Pax with these omissions.

Some experimentation with the cadence on certain of the movements this morning – YHC appreciates the liberties and the patience (and the saved breaths) with the one counts: one … thousand, two … thousand, …). Also, thanks to Toga for the sage counsel of form practice on the Turkish Getups sans the KBs – wisdom.

Corrections/additions/etc. welcomed in any comments.

"I honor the Roman republic more than the empire. The one believed in austere virtue, and the other had bread and circuses." Wallace Stegner, All the Little Live Things.

1 Corinthians 16:13 — "Be on your guard; stand firm in the faith; be courageous; be strong."

Seven of the faithful gathered on the north side of Mills Godwin High School in the West End of Richmond on a drizzly, but otherwise comfortable morning with kettlebells in hand. Johnsonville took the inaugural Q at #CircusMaximus, and this is what went down, more or less:

Start in grass near SF:
Slaughter starter (20x burpees OYO) (regular)
Kettlebell mosey (i.e., farmer walk with single kettlebell held overhead with one arm) around bus loop.

Return to pavement near SF for COP:
12x merkins (regular)
12x kettlebell sit and press
15x kettlebell squats
15x plank dips (regular)
15x kettlebell standing rows

Kettlebell mosey to north side of bus loop for COP:
40x Carolia drydock OYO (regular)
20x double handed kettlebell swing
10x kettlebell back lunge (right leg)
10x kettlebell back lunge (right leg)
15x scapula merkins (regular)

Triple play (kettlebell variation) –
Group in teams of three with each member rotating through 1 of 3 stations in sequence. The runner drives the rotation sequence. Stations are:
1. Kettlbell electric slide (formerly “bob and weave” renamed by Honey Do in accordance with F3 regulations)
2. Kneeling kettlebell row off curb (alternating between arms)
3. Run circus maximus (regular at brisk pace)
Rinse and repeat 2x after first.

Kettlebell mosey to pillars near school building for COP:
20x mountain climbers (regular; very slow at first increasing in cadence after 10x)
40x alternating single arm kettlebell swings OYO
10x roundabout (pass kettlebell around body), clockwise
10x roundabout, counterclockwise

Mary sequence:
10x single leg Alabama prom dates, right (regular)
10x single leg Alabama prom dates, left (regular)
20x Alabama prom dates, both legs down (regular)
20x flutter kicks (regular)
20x Freddie Mercury (regular)

Kettlebell mosey to SF
COT

Moleskin:

The objectives this morning were (i) to introduce people to basic (and safe) kettlebell exercises, (ii) to work in more familiar bootcamp-style exercises, and (iii) to prevent injury. I heard some heavy breathing, and did not hear any complaints of injury. Thus, I believe that all objectives were met and that the AO has successfully been launched.

DK and Rosie had pushed through a burpee ladder at #SOT yesterday, and they were not happy about this morning’s slaughter starter.

Earthworm seems to take to a kettlebell workout like a fish takes to water. He pushed far ahead of the PAX on the initial kettlebell mosey while holding the weight strong and high. The only time he got bogged down was when he had to run the bus loop without the kettlebell in hand.

Rosie appeared strong throughout the workout, pushing the run pace on the Triple Play and showing excellent form on the kettlebell electric slides and back lunges.

We are looking forward to developing this workout and figuring out new variations of kettlebell exercises. Please sign up to Q for this workout (and others). F3Richmond needs your leadership and your creative ideas!

Also, please headlock West Enders and let them know about free workouts happening in their back yards. #NoExcuses. These workouts can change lives.

-Johnsonville