Short Pump now was a Waffle House! We’ve made it!!!! In its honor, we spelled Waffle House in exercises twice. First we did some warms ups of SSH, IW, Ukrainian Soldiers, Arm Circles, LBCs, Reverse Crunches and Merkins. Then the spelling started: 1st time (20 reps each unless noted): WW2, American hammers, Flutters holding bell, Fourx4s (4 burpees with 4 mountain climbers mixed in), Lawn Mower pulls, Elevens of curls and merkins, Halos, Overhead press, Upright rows, Sit & press, Elevated merkins. 2nd time: WW2, American Hammers, Floor Press, Flutters with bell, Lawn Mowers, Elevated merkins, Heals to heaven, Overhead…

7 able bodied musclemen gathered in Eagle territory in the far West End. Attila was in sleep catch up mode in his car but once 5:30 arrived he was ready to roll. COP: DQs, DMH, helicopters, merkins, MCs, FMs and LBCs. Mosey counterclockwise around the school with sets of 20 and 24 (in honor of my daughter’s Jane’s graduation from Freeman). start with moseying while doing around the worlds. When stopped do 20 sit and presses and then 24 standing presses. Mosey with halos and do 20 coupon squats and then 24 calf raises. Mosey to eagle sheds and do…

On everyone’s favorite holiday, “Love a Tree Day”, we took to the woods after our warm up. We rifle carried to the path and went into the leaves. Off the normal Circus path, we started with 11s of tree smokers and people chair on a tree with overhead presses. After that fun we did 5 burpees to get rid of the bugs. We then partnered up in the raintree neighbor and one partner ran to a pile of broken tree parts (and wept) while the other did a kettle exercise. We rotated through curls, triceps and lawn mowers. To finish…

YHC was short on sleep and just trying to gut this one out. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHMerkinsLBC APD KB beastSit ‘n press with behind-the-back carryHigh pulls and waiters carry (RH)Curls and waiters carry  (LH)Swings and death crawlSumo squats and around the worlds Tricep press and lunges Run the loop COT with YHC taking us out Good work from the PAX. Tough one since we remain under-weight the whole time, and those death crawls down the bus loop suck. T claps for Fireman Ed moving up to 40 lbs. God is good all of the time! Attila

Kettlebell ARMAPs were on the agenda for today and unfortunately for the Pax, the voice from my timer app was not sexy enough. “Work”, “Halfway there” and “3,2,1” were about all it said. I will get Splinter to work on a Circus Maximum version. Requirements: Break wind on every exercise from our Six Have White Deer (missing today) make silly comments, mostly about Atilla, that we ignore Count in German and Spanish Insert “that’s what she said” every few minutes Be critical about form with a little encouragement every now and then. Grumble when the word “Burpees” is heard While…

By the time yours truly arrived to lead the PAX, the PAX had already formed a circle ready to go. As I nudged my way, the lights went on so off we go. COP: DQs, helicopters, HRMs, MCs, FMs, One burpee for late arriving Whitesnake. Off to bus loop. Each bus loop is 1K so we do ten loops with ten different exercises (or at least that was the plan). Loop 1 – 10 sit and press at each quarter of the loop; Loop 2 – 15 squats at each quarter of the loop. Hmmm this is not going too…

Three simple kettlebell exercises: squat thrusters, high pulls, & swings broken up by burpees. Start with 10 and work our way down to 1. For example, 10 thrusters, 10 burpees, 10 high pulls, 10 burpees, 10 swings, 10 burpees. Then 9,8…. End up with 55 of each kettlebell exercise and 165 burpees. Modify as needed. Simple, yes, easy, not so much. Beforehand we did some warmups and after the Burptacular we finished with two rounds of partner squats and runs. And we still had time for some Mary: Freddie’s, APDs & reverse crunches (aka work all gas out of your…