Tag: Circus Maximus

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.

The theme of today’s Ludi Romani was motion under weight around the Chariot Course; and the conditions were dry and warm for the 8 Faithful and 1 FNG who posted at at the Circus Maximus.

Welcome and continuing disclaimer

Thang:

Farmer’s Walk one time around the CM – medley style (Waiter’s Carry Right Hand, Goblet Carry, Waiter’s Carry Left Hand, Goblet, Suitcase Carry Right Hand, Goblet, and Suitcase Carry Left Hand)

8-Count Body-Builders (Pan Pax Cadence)

Round 1 (Waiter’s Carry Right Hand) –

– 20 KB Swings
– 20 KB Halos (10 clockwise; 10 counter-clockwise)
– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)

Round 2 (Waiter’s Carry Left Hand) –

– 20 KB Swings
– 20 KB Halos (10 clockwise; 10 counter-clockwise)
– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)

Round 3 (Goblet Carry) –

– 20 KB Swings (overhead)
– 20 KB Squats
– 20 KB Pullover (lying on back)
– 10 KB Lunges left and 10 KB Lunges right

Round 4 (Suitcase Carry Right Hand) –

– 20 KB Swings
– 20 KB Halos (10 clockwise; 10 counter-clockwise)
– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)

Round 5 (Suitcase Carry Left Hand)

– 20 KB Swings
– 20 KB Halos (10 clockwise; 10 counter-clockwise)
– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)

Round 6 (Goblet Carry) –

– 20 KB Swings (overhead)
– 20 KB Squats
– 20 KB Pullover (lying on back)
– 10 KB Lunges left and 10 KB Lunges right

KB Presses (Pan Pax)

COT:

Counterama and Namearama

Announcements – Bleeder and TYA have a “Q run” coming up — they (TYA especially) respectfully request ridicule in its most clever and biting form. Bleeder even has a GridIron Q in his sights – don’t miss it – June 11 at 0700 (N.B. pre-game at 0645 — The Deep Water, based on Luke 5:1-11).

Clark reports that there is a local young man on the cusp of Olympic qualification in gymnastics – RVA proud!

Takeout prayer by Attila – strong.

Moleskin:

Welcome to Clark who qualifies for Respect by default (age) and DC Comics given birth name, and more importantly by his strong performance. Also glad to welcome veterans Chum Bucket and Bleeder to the CM for their first time postings at CM, both of whom showed great affinity for the KBs. The other 6 PAX were CM regulars.

Today’s recipe was designed for grip strength emphasis – total of 7 times around the Chariot Course under weight. Best estimate of YHC was that we were under weight for approximately 40 of the 45 minutes (the 5 minutes of weightlessness consisted of the 8-count Body Builders, 3 recovery down counts, and, for some nameless PAX, inadvertent use of the ground in the transition from the KB Pullovers to the Goblet Carry – yes, there appeared to be some resistance to the weighted Turkish Getup as a voluntary transitional move).

Toga continues to tote the heavy KB and does so effortlessly (time to add weight?); DK added weight to his KB repertoire (started too light?); Bleeder seems to like the AO – at least the 0500 access to facilities en route (N.B. keys to J’Ville’s law office executive suite washroom are available upon request); not surprisingly, Chum Bucket appeared to be the first to discover the opportunity for more work by adding the Turkish Getup to the mix; White Deer scoffed at the planned KB Pullovers count and was pleased by the audible increasing same; no discernible yawns by Attila (could this mean he was suitably worked today?); J’Ville impressed with some plyometric supplements and his experiment with a higher weight (to which DK sagely offered the cautionary words “Don’t tell Lindsey” (as in “remember the Spy Rock incident”)); and Clark seems primed for a major weight upgrade at his sophomore posting.

“When He had finished speaking, He said to Simon, “Put out into deep water, and let down the nets for a catch.” Luke 5:4

9 posted for a countdown fest at Circus Maximus.  It went something like this:

Circle up for an extended COP.  The PAX completed the following exercises for 30 seconds each with the first round including 30 seconds rest between each exercise.  Round 2 = 30 secs on and 25 secs rest, Round 3 = 30 secs on and 20 rest… down to no rest for the last set.

• Swings (single arm option)
• High Pulls
• Goblet Squats
• Deadlift (single leg balance option)
• Weighted Sit-up
• Clean and Press (alternating hands each set)

Bonus round= 30 secs of Halos, Lunges, Lawn Mower Row, and American Hammers with 30 secs rest between each exercise: repeato x2

Finish with the Rosie’s prom date to press to extend maneuver

NMM:  The PAX caught on rather quickly to the descending amount of rest as we went through our little routine, and there was very little mumble chatter.  YHC tried to keep the rotation fair and balanced on the single arm exchanges, but we were off by one.  My apologies to JVille on ruining his bodybuilding career.

The PAX also had a visit from Henrico 5-0.  The same cruiser came by twice or the first one called a buddy to see the circus.  Either way, we were not stopped for questioning.  This proved helpful as YHC was trying to count the time throughout each set.  As DK so wisely noted, “there are phones for that,” but then maintaining the flow of AC/DC would have been complicated.

Thanks to all for the opportunities to lead this week.  Strong work by a strong group, Aye!

Stay Classy,

Toga

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.