Thursday, September 23
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Circus welcomes Dr. Evil

2

3 regulars & 1 visitor braved a soaking rain to post to a Kettlebell beat down @ Godwin High School that went something like this:

THANG

Mosey to bus loop shelter

COP: SSH, DQs, Tempo Merkins, Crunchy Frog, Crab Cakes, KB Press with PAX backs to one another

Quadruple Check/KB Stations

1) KB Wall sit (millennium falcon), KB Swing, KB Press/Bridge & Over, Forward lunge 3 columns & back

2) KB Halo, KB Goblet Squat, KB clean-rack-press, Backward lunge 3 columns & back

3) KB Standing Row, KB Merkin Row, KB Lawnmower, Bearcrawl 3 columns + Crawlbear back

4) KB Around the World, KB tricep press, KB Bob & Weave, run to end of bus loop + 5 burpees + run back

5) Wall Plank, KB Figure-8, KB Swing – pause with KB overhead, KB Death Crawl (Bear Crawl w/ KB) 2 columns & back

6) Left hand KB swing, right hand KB swing, Alternating single hand KB Swing, Crab walk 2 columns & back

Plank-o-rama into COP: plank dips, flutter kicks, LBCs (fast-slow-fast)

COT – Atilla took us out

NM:

Nice to meet Dr. Evil after seeing his name in RVA backblasts in the past. Dr. Evil visited the Circus for the first time and arrived without a KB. No problem. This gave us the perfect opportunity mix in some none KB activities so that nobody maxed out throwing weight around.

YHC had nothing planned and thought a hot-potato workout was in order. However, Johnsonville was operating on very little sleep and didn’t appear capable of calling a cadence. So, he & Atilla helped YHC incorporate many KB exercises we use at Circus Maximus. It was a good intro to anyone new to KBs. Thanks for everyone’s help!

The bus loop shelter provided sufficient cover from a constant rain, though some exercises were still performed in the rain.

We’re all thinking of Earthworm and hope that he gets better soon!

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