8 PAX eschewed the fart sack in favor of a kettle bell beat down. YHC grabbed his passport and overnight bag for the trek from Chester to N.O.J – well worth the haul. The kettlebells whispered the following…
WARMERAMA:
- Mosy, Welcome, Disclaimer
- SSH, Hangs, Goblet Stretch
THE THANG
- Foreplay: Rifle Carry kettle around the circle, if 1 PAX drops – 5 WWII’s (Lighthouse BEGGED for burpees…)
- YHC’s surprise bag contained a speaker – background tunes for the pain train were initiated
COP 1: Curb Toss Triples
- All Pax planked on Curb
- 3 sideways plank Tosses, 3 merkins, 3 tosses back, 3 merkins
- Run around the Circle Drive
- Rinse and Repeat x 3
Intermission: Rifle carry kettle around the circle, if 1 PAX drops – 5 merkins
COP 2: “C-I-R-C-U-S M-A-X” Group Session
- Pax 1: Farmer’s carry to end of loop, murder bunny back (tag in the next PAX)
- Rest of Pax – “Bank” 400 reps in total (all w/ Kettle)
- Copperhead Squats
- Incline Presses
- Rows (on the curb)
- Chest Presses
- Underhand Curls
- Swings
- Mosy (around circle – 2 laps)
- Abs (Heels to Heaven)
- X-Factor (Cross body plank toss)
Finisher
- Mosy cool down run
- Hold Plank
- Name pax to your right – miss a name – 5 merkins!
- F3 Credo (@Heist for bonus points with the mission statement)
- 5 core Principles
- Rifle Carry BTTF
COT:
- Counterama #8
- Namerama
- Announcements: Saturday Rock n’ roll, Labor Day Convergence, 9.16.2023 Love for Live, 10.17.2023 Rugged
- YHC Closed out in Prayer: Good luck and safety to Offshore at his 100-mile trail bike ride. Safety and sanity for all F3 families traveling over the holiday weekend.
NMS:
This is my 3rd post at Circus – and it never disappoints! YHC recently did some light reading that confirmed his suspicions – kettle bell work (swings in particular) is one of the best posterior chain muscle building tactics there is. Hence the obsession with logging 45 minutes of windshield time to see this gang of bell bangers. Props to @Fireman Ed for beating that KB like it owed him money. Loving the cool weather to facilitate a proper beatdown – thanks to the Circus Maximus crew for bringing the effort – and some fun along the way. SYITG!
-State Farm
