Somnus interruptio

A ready five, unbowed by overnight thunderstorms, posted for this morning’s Circus Maximus. Following a brief exchange of (un)pleasantries (poison ivy is not an STD), we started the day with Burpees x 5, SSHs x 20, IWs x 15, Merkins x 10 (stopped at 5 in error but came back with another 5 later), Copperhead Squats x 10, LBCs x 25, Weighted Standing Side Bends x 10 (each side), DQs x 15, and Arm Circles (single arm alternating, big only, forward and reverse).

Stay in place for 8 minute Even Minute Odd Minute (EMOM) starting with Kettlebell Swings – 15 to 25, PAX choice. Even minute was Figure 8s around shins – also 15 to 25. Keep weight off ground between sets. 50 LBCs OYO afterwards.

Slide off the pavement and onto the nearby sidewalk for 11s alternating Sit & Press and Merkins (lower back exfoliation goal – check!). Started with 10 S&Ps and 1 Merkin and worked through the cycle.

Stroll with weights to the edge of the school for 4 minute AMRAP with Donkey Kicks x 10, Lawnmower Pulls x 10 (alternating, PAX choice), Goblet Squats x 10, and Half Turkish Get Ups x 2 (one per side). YHC neglected to start the timer, so we called it after 3 rounds.

Shift back to the starting point for 4 minute EMOM starting with Two Handed Curls – 15 to 25, PAX choice and alternating with Two Handed Overhead Presses – same rep options. Kept weights up between sets.

Move to the sidewalk for final 4 minute EMOM alternating Skull Splitters and Pullovers – 15 to 25 reps, PAX choice. Weights down and finish with a few minutes of stretching.

Finish with COT and Attila took us out.

Glad to make it this morning and good to see you guys. Nice work. Took just a few minutes to find the humidity. Lots of grunting but fewer than normal instances of gas release – the Beano must be working for some (you know who you are).

Calendar items:

Labor Day Convergence(?) – September 2, 2019 – Don’t know the details myself – watch f3rva.org.

Blue Ridge Relay – September 6 and 7, 2019 – the runners know who they are, but the groups might need drivers. BRR team confirm.

F3RVA Retreat – September 21 and 22, 2019 – Amelia County, VA – Pre-Blast posted on July 9th with details.