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).
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.
Thanks for stepping up and taking the Q Chum! Great to have you back out at CM in the gloom. Solid beatdown.
Great Q, and many thanks to White Deer for the loaner KB. Those turkish things are no joke…