Tag: Circus Maximus

YHC was back in the Q chair for Circus Maximus after an extended Q hiatus.  Time to bring back an oldie but a goody.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
• Deck of death – each suit is an exercise with 12 reps and jokers are burpees; pull 4 cards at a time and work through the full deck
  • 156 sit ‘n press
  • 156 curls
  • 156 high pulls
  • 156 overhead pulls
  • 24 burpees
• COT with YHC taking us out

Great work from the PAX today as this was an arm burner.  Any chicken legs remained unchallenged.  This is a Ltd. Dan inspired workout. No legs required. This is a workout that starts relatively tame but quickly has a cumulative impact.

New AO starting in September at Nuckols Farm Elementary.  AO name TBD.  Labor Day convergence at the new AO to help kick it off.

Continue prayers for families of Offshore and Whitesnake after recently losses. 

God is good all of the time!

Attila

6 men braved the threat of elements and the invasion of new animals to the circus. It started to come down pretty good for COP (thanks Debby) but then stopped for most of the workout. I guess the humidity and our studliness led some bugs to go attacking during the workout.

COP: Normal stuff: DQs, helicopters, HRMs, MCs, FMs, ACs.

Four different exercises rotate the amount of each. Start with 5 sit and press, then 10 bench press, 15 coupon flutters – 2 count and tricep pull downs. Totals are 50 each, not too shabby. the bench presses after the sit and presses got me pretty good. After two sets of the four, we would mosey around the circle for a little cardio.

Next set was squats, triceps, bicep curls for the ladies and halos. Same type of rotation as before. Halos proved to be difficult. Honestly when you take two weeks off of the circus, a lot proves to be difficult.

Elevens with high pulls and lawnmower pulls. By the last few sets, I was doing electric lawnmower pulls. Another thing I can work on. Mosey near home base.

Finished with calf raises – 3 sets.

Prayers for a successful birth for byproduct’s first 3.0 (grandchild). Enjoyed the talk of the Olympics and the coffeeteria afterwards. It is almost fantasy football time. Is it worth drafting Rogers?

Fireman Ed

Four Horsemen rode in to Godwin HS on this swampy morning for some Circus Maximus kettlebell fun. According to the air that was not cool nor moving, the following occurred:

COP: DMH, Reach for the Sky, DQ’s, Helicopters, Imperial Walkers, Reverse Scorpion Kicks, Suzanne Somers right, Scorpion Kicks, Suzanne Somers left, HR Merkins, Fudd’s Wife, Wilson’s Wife, Jazzercises for a tribute to the late Richard Simmons (R.I.P.)

Mosey to the bus loop and set-up for:

Super KB 21’s

Three exercises were KB Squats, KB Chest Pulls, KB American Hammers (2-ct)

1 of each, Bear Crawl to curb, Crawl Bear back

2 of each, Bear Crawl to curb, Crawl Bear back

3 of each, Bear Crawl to curb, Crawl Bear back

4 of each, Bear Crawl to curb, Crawl Bear back

5 of each, Bear Crawl to curb, Crawl Bear back

Run a length of the bus loop to loosen arms up

6 of each, Lunge to curb and Reverse Lunge back

7 of each, Lunge to curb and Reverse Lunge back

8 of each, Lunge to curb and Reverse Lunge back

9 of each, Lunge to curb and Reverse Lunge back

10 of each, Lunge to curb and Reverse Lunge back

Run

11 of each, Side Lunge to curb and Side Lunge back

12 of each, Side Lunge to curb and Side Lunge back

13 of each, Side Lunge to curb and Side Lunge back

14 of each, Side Lunge to curb and Side Lunge back

15 of each, Side Lunge to curb and Side Lunge back

Run

16 of each, Side Lunge to curb and Side Lunge back

17 of each, Side Lunge to curb and Side Lunge back

18 of each, Side Lunge to curb and Side Lunge back

19 of each, no Lunges for time purposes

20 of each, no Lunges for time purposes

21 of each, no Lunges for time purposes

Back to the Flag!

Numbers, Names, Announcements and YHC took us out!

NMS:

Nice morning for a sweat fest! The only way there would have been a breeze is if Whitedeer would have shown up. Yes, go ahead and get on YHC for doing the same (almost) routine three days in a row. Great to meet Gaudi and to see Atilla and Lighthouse again!

Way to work this morning, men, and SYITG!

Kubota

7 of finest bibbed overall wearing, hay chewing, boot wearing, crop dusting PAX from all of F3 RVA came together for the inaugural WESTHOE 4H member’s meeting.

According to the two ladies walking by (that tried to pick up Byproduct) it went something like this.

Warmup. It’s always a good idea to warm up a bit before you start your farm chores.

• SSH
• Slow count Merkins
• Shoulder stretch
• Waiter carry your Kettlebells to the workout location.

The Thang

Decided to mix it up a bit today and instead of using Kettlebells we used a few manual tools I have at the farm. Each one by itself will kick your ass and give you a workout, so naturally in F3 tradition, YHC combined a few of them for us. Each pax member performs the exercise at the station until the time returned then switched to next station until all stations are completed once by all pax.

Round 1: Timer is Fireman carry two (one in each hand) 5 gallon water bladders (41lbs ea.) to set place and back.

• Station 1: 20 ft of logging chain bunched up for bicep curls (awkward AF and apparently will crush your shins if not careful)
• Station 2: a Field Boulder to do man-makers with
• Station 3: an 8 pound Maul and a tire. Just keep hitting that tire until the timer gets back
• Station 4: 5ft 40lb digging bar for overhead press
• Station 5: A wooden cable reel: used for bent over rows. Grab it by the sides, lean over and start to rowing.
• Station 6: An ax and a log of cedar. Dont stop chopping until you know who returns
• Station 7: 50lb bag of seed. Put it on your shoulders and start doing squats.

Mosey to the Kettlebells for a break.

Break consists of: 20 lawnmower, 15 triceps extensions, 10 Plank pull through, 5 deep Squat manmakers.

Back to work for

Round 2. Timer is a pax carrying the cable reel to stated location and back. (Mr Rogers was a little aggressive and RAN with it?!?)

• Station one: 1 water bladder: Good-mornings
• Station 2: Logging chain curling.
• Station 3 Boulder overhead press.
• Station 4: Digging Bar. Twist and shout.
• Station 5: Ax and cedar log chopping.
• Station 6: Seed bag squats.

Farm work done. Grab the bells and waiter carry back for a few mins of COP to end the meeting.

COP (w/ Kettlebells): Around the world, Figure 8s, American hammer, Flutter press and wrapped it up with some LBCs.

Love my 4H brothers. Gotta get back to work now.. these hackers are killing me this week because of internet outage last Friday.

lots of stuff on Slack for social events, purchasing the 10yr anniversary gear, convergence.

SYITG!

John (Gypsy) Boles

BTW: if you read this far, you have enough time to call or text a guy you haven’t heard from in awhile.. it maybe exactly what he needs to get through the day. #NoOYO.

8 magnificent kettlebell slingers (not swingers) of F3, pondering the big question for today; Should we have a CSAUP event between Circus Maximus, The Old Hundred and Mann Date? Hmmmmm..

Warmarama: Mosey around the circle, DQ, Helicopters, Arm Circles, Imperial Walkers, Copperhead Squats, Cherry Pickers, Helicopters (again).

The Thang: more Tabata work, with a better soundtrack.
Round 1
1 Minute Work / 15 Seconds Rest (each exercise)
Swings
Curls
Lawn Mowers
Triceps
X 4 Rounds

Round 2
1 Minute Work / 15 Seconds Rest (each exercise)
Lunges
Calf Raises
Sumo Squats
Burpee / Run / Burpee
X 3 Rounds

BTTF:
Numberama:Namerama
Announcements: Pickleball, Ultimate Frisbee, Home Grown 1/2, The never-ending tour.
YHC Took us out.

NMS: Great to see Bodos out at Circus Maximus, this was his first time posting to the AO. I know right!!
Mumblechatter came in 60 second increments. Nice to throw some weights around (even though my KB was lightest). Well done boys!!

Oyster

Six tough guys did an arms focused Kettlebell workout. It was 70s and sunny when we started our warmups of White Deer SSH, helicopters, arm circles, HRM, LBCs, & Merkins.

We then followed the lights and did a routine of 12 reps of six exercises and then a lap around the bus loop. Exercises were overhead presses, lawn mowers (each arm), curls, upright rows, halos and overhead triceps. We did 3 rounds of this.

Everyone then found a partner and we did 3 rounds of overhead pulls while the partner ran to the end of the school and back.

We moved to a triple check of curls, overhead presses and a lap around the courtyard. And then did another of mowers (L/R) and dips on the picnic tables.

Back to the flag for 5 minutes of Mary. After 3 minutes of presses, hammers and Freddie’s, White Deer sounded the 2 minute warning (and the need for a change of a shorts). We then finished with reverse crunches, flutters and chuckles.

9 Creatures gathered in the 70s, somewhat sunny and balmy confines of the Cold War era complex otherwise known as Mills Godwin High School.

After seeing the bus loop lights go on, the COP started.

Helicopters, DQs, DMH, HRMs, FMs, Arm circles. Mosey to benches

Elevens with 2 count step ups and lawnmower pulls. Mosey to other side of bus loop.

Modified Doras with 75 combined sit and presses, 150 coupon squats, and 225 coupon calf raises. There was some slight mumbling about the calf raises. If I want Saquan Barkley calves, I need to start now even though genetics and lack of muscle mass are going against me.

Stay where you are and do a Lindsey with bench presses and coupon flutter kicks. Mosey to home base.

Finished with American Hammers, Curls, Triceps, LBCs and some stretching. Humidity seemed to hit hard at this point.

Good showing for the Circus even with the mini convergence happening in the fashionable near West End. Praise for healing/stable situations for Wildcat and my father n’ law and for other PAX that have improved from earlier diagnoses. Mumble chatter was on the lighter side with Attila quieter than usual and White Deer critiquing his partner’s contribution to the Dora. Convergence at Batteau on 7/4 and 7 a.m. at the Stone house I believe. Slack would have better details than I can provide.

Fireman Ed

I brought music with a range of genres; 60s and 70s rock, contemporary Spanish and some old-school country music. Offshore asked if one of the songs on the play list was “You’re the reason our kids are ugly”. Nope. But maybe I need to find that one.

Warmup

• SSHs, Ukrainian Soldiers, Don Quixote, plank stretch, arms stretch.

Walk over to the covered walkway for a Burpee countdown

• 20 Swings/5 Burpees;
• 18 Hammer Curls/5 Burpees,
• 16 Upright Rows/4 Burpees,
• 14 Triceps/4 Burpees,
• 12 Sit & Press/3 Burpees,
• 10 Press/3 Burpees,
• 8 Squats/2 Burpees,
• 6 Swings/2 Burpees,
• 4 Hammer Curls/1 Burpee,
• 2 Upright Rows/1 Burpee.
• Run around island:

11s. We walked back and forth across the covered walkway area between two cones.

• Renegade Rows, Rifle carry both directions, Bench Press
• Run around island

11s. We walked back and forth across the covered walkway area between the school and the curb.

• 10 Merkins, Waiter’s carry both directions. Overhead pulls.
• Run around island

Back to the flag

• 60-count 6-inch leg lift

Numberama, namearama

Announcements:

Today: Ruck tonight in memory of D-Day, 80 years ago. Check Slack

Tuesday noon: 2^nd F at Firehouse Subs on Tuesday (in 5 days)

Matthew 6: Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.