Tag: Circus Maximus

Godwin

  • A Wee Bit Humid at the Circus

    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

  • The Jump Rope will eat YOU!

    YHC boarded his flight for Henrico this morning and slammed the bells around with some of RVa’s best! The temps were rising, tunes were blasting, and KB’s were swinging. Pigskin’s duckfoot might have seen the following…

    Warmarama

    • Intro/Disclaimer back near
    • SSH
    • UK’s
    • Oblique Raises
    • Good mornings (Slow)
    • Plank
      • F3 Mission, Credo, 5 Principles
        • 5 Rows/Side if miss
      • Name that Pax
        • 5 rows/side if wrong

    THE THANG

    • COP 1 – KB/Core SuperSets (Core IC)
      • 25 OH Press x Flying Squirrels
      • 25 Upright Rows x Nolan Ryans (Each Side)
      • 20 Single Snatch (10/arm) x Prom Dates
    • COP 2 – Kettlebell Relays
      • 2 Teams – 2 KB Stations, 1 jump rope, 1 Runner (timer)
        • Heaviest kettles at the end
        • Runner sprints down 1 side and bernie back
      • Rounds 1 and 2
        • Skull Crushers
        • Jump Rope
        • Sumo Squats
        • Run
      • Rounds 3 and 4
        • Curls
        • Jump rope
        • Oblique Raises
        • Run
    • COP 3 – Kettle Inch Worms
      • 25 Swings, Inch worm merkins down and back
      • 25 mini squats, Inch worm merkins down and back
    • Finisher – Mary
      • WW3 Situps
      • American Hammers
    • Names, Numbers
    • Announcements: Forest Hill convergence for July 4
    • YHC Closed out in prayer

    I’ve hit circus a few times in my year at F3RVa and always love it. The kettlebell builds some unique strength, and it was a blast working in some coordination and speedwork with the jump ropes. Props to Gaudi for pushing me hard on the runs. Thanks for letting me travel up for the beatdown. SYITG!

    -State Farm

  • Kettle Beast, the Hard Way

    12 HIM’s including 11 of the usual Circus clowns and one jorts-sportin fool reluctantly accepted their SOJ takeover fate. Sorry fellas, it was supposed to be a nice normal Nancy Lopez KB workout and you got a ride on the DTH pain train instead. Here’s the show these circus animals put on for the locals:

    The THANG: 

    WARMERAMA: 

    • Eclectic beatdown mix turned UP
    • Shoulder the bells and mosey 150 yards to the practice field 
    • Circle up, Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    KETTLE BEAST:

    • 6 reps at 6 stops down the field & back, for 6 total rounds
    • Done the HARD WAY, we added an exercise for each successive round = 736 total reps
    • Round 1 – Lawn Mowers
    • Round 2 – add Curls
    • Round 3 – add Sit&Press
    • Round 4 – add Sumo Squats
    • Round 5 – add Around the World
    • Round 6 – add Burpee Bell Jumpovers

    NOTE:

    • After Round 3, the PAX were directed to form a tight plank circle – name the PAX to your left, a total of x10 merkins awarded for two failures
    • Take it down to hold a low plank, review the F3 Mission, push up, back down, review the Credo, push up, back down, going left around the circle each PAX names a Core Principle – at least 25 merkins awarded…
    • After starting Round 6, the PAX were directed to complete the final reps en route BTTF

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BYPRODUCT took the PAX out in Prayer

    NMS:  This is a GREAT location and band of brothers, always enjoy coming up. The jabbing banter is rich and the fields are moist (if you dare to venture out of the parking lot). It’s been a lot of posts for YHC this week, and this was the third of four Q’s in a row, so it was great to mix it up with the KB crew. Shoulders are definitely feeling it already, making me wonder if I need a regular KB AO in my life… Appreciated the warm welcome today fellas. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • SOJ Takeover ongoing
    • Summer Tour ongoing
    • Mr Rogers book club ongoing
    • July 4th Convergence, 7am, Forrest Hill Park

    Prayer Requests:

    • Gaudi and his M expecting their second

  • Country Music

    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: 2nd 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.

  • Waffle House Celebration

    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 press, Upright Rows, Squats with bell, Elevens with curls and merkins

    Stuffed with waffles we went back to the flag for a little Mary of Flutters, LBCs and very little stretching.

    Nice to have some visitors from the summer tour! Rosie and Heist and welcome any time.

    Announcements: Rock and Roll AO this Saturday for Rosie’s 9th anniversary, then more rock and roll from 2-4 at Kindred Spirit Satellite location with Whitesnake’s band, Left of July.

    Prayers for Rosie’s father-in-law and the medical staff trying to figure out what’s wrong and then fix it.

  • Class of 2024

    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 a bear crawl and then run back. I think you are getting the general gist.

    Other sets included dips and lawnmower pulls, bench and more bench, bicep curls and more bicep curls, coupon flutter kicks, heels to heaven, american hammers and more presses (Pigskin likes his presses, maybe that explains his prowess). We finished with 20 burpees (4 sets of 5) and some stretching (gots to do that when you get old). Very limited tooting which is a rarity with this group.

    Prayers for Fudd’s sister and my father. Have a wonderful Memorial Day (convergence at Belle Isle on Monday at 7) and god bless those who sacrificed their lives in protection of our nation and our rights. Congrats to all high school and college grads!

    Fireman Ed

  • Circus Maximus Merit Badge

    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 our forestry merit badge, we went back to the woods and did 11s with sit and press (feet around a tree) and regular presses.

    After 5 more burpees, we waiter carried back to the parking lot, partnered off again and did 100 HRMs as a team while your partner ran and touched a tree and ran back.

    We circled up and finished with a minute of SSH. It was around that time we learned Pigskin was Wojos Scout master. No surprise that Pigskin was a good scout master. Wojo’s first time to Circus earned him his badge. He can put that on the same uniform with the facial hair merit badge—he had a great teacher.

  • KB Beast

    YHC was short on sleep and just trying to gut this one out.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • KB beast
      • Sit ‘n press with behind-the-back carry
      • High pulls and waiters carry (RH)
      • Curls and waiters carry  (LH)
      • Swings and death crawl
      • Sumo 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

  • Can’t shave with Occam’s Razor

    Disclaimer: “If you hurt yourself, it ain’t my fault.”

    One of the songs was “Light My Fire”. I might need to delete that from the playlist when certain people show up.

    Great to see Fudd back in action!

    Warm-up: All in cadence

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 10 Don Quixotes

    Walk to the covered walkway for the ‘Atilla Escalator’. It works like this:

    1st Curls
    2nd Swings
    3rd Triceps
    4th Squats
    5th Overhead Press

     

    • 1st round: 5 reps of the 1st exercise (Curls)
    • 2nd round: 5 reps of the 2nd exercise, 10 reps of the 1st exercise
    • 3rd round: 5 reps of the 3rd exercise, 10 reps of the 2nd exercise, 15 reps of the 3rd exercise
    • 4th round: 5 reps of the 4th exercise, etc.
    • 5th round: 5 reps of the 5th exercise, etc.
    • 6th round: 10 reps of the 5th exercise, 15 reps of the 4th exercise, 20 reps of the 3rd exercise, 25 reps of the 2nd exercise (drop off the 1st exercise)
    • 7th round: 15 reps of the 5th exercise, etc.
    • 8th round: 20 reps of the 5th exercise, etc.
    • 9th round: 25 reps of the 5th exercise.

    Run around the ‘Island’

    Stretching exercise.

    Repeat ‘Atilla’s Escalator’ with the following set of exercises

    1 Lawnmower (each arm)
    2 Lunge (each leg)
    3 Overhead Pull
    4 Halo
    5 Upright Row

     

    Run around the ‘Island’

    Stretching exercise.

     

    We still had a little time left so:

    • 20 Flutters in cadence
    • 20 Ukrainian Hammers in cadence
    • 60 count 6 inch leg lift

    Numberama,

    Namearama

    Announcements:

    Go Ruck this weekend

    Blue Grass Festival this weekend

    Convergence at Dogpile, 6:00  and 7:00

    Take out:

    Occam’s razor is a principle often attributed to 14th–century friar William of Ockham that says that if you have two competing ideas to explain the same phenomenon, you should prefer the simpler one.

  • Work

    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:

    1. Break wind on every exercise from our Six
    2. Have White Deer (missing today) make silly comments, mostly about Atilla, that we ignore
    3. Count in German and Spanish
    4. Insert “that’s what she said” every few minutes
    5. Be critical about form with a little encouragement every now and then.
    6. Grumble when the word “Burpees” is heard

    While waiting for that upgrade, we did the following:

    Warmups of SSH, Ukrainian Soldiers, Cherry Pickers, Arm circles, Reverse Crunches and LBCs.

    First round of AMRAPs: 60 seconds per exercise, 15 seconds rest-every other exercise does not include the bell; Halos, Merkins, Swings, Heals to Heaven, Mowers, LBC, Goblet Squat, Jump Squats, Teapots, Lunges (no bell). Took a lap for some sort of break

    Second round of AMRAPs: 60 seconds per exercise, 15 seconds rest-every other exercise does not include the bell. I took some requests: Overhead pulls, Merkins, Chest press, Heals to Heaven, Mowers, LBC, Goblet Squat, Jump Squats, Curls, Lunges (no bell). Took another lap for a break.

    Running out of time we did one round of High Pulls and then wall sit. Then back to the flag for some Mary of WW2, Flutters & hold 6 inches for the last 30 seconds. No Burpees from me for the second time in a row. Don’t worry, they will come back with a vengeance.

    Announcements: if not involved in Grow Ruck, come to the Richmond Bluegrass Jam on May 4th from 11-8: https://rvabluegrassjam.com/ for more details.