Thursday, February 9
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Circus Maximus

Godwin

No snow (yet), just 5 strong redwoods with their kettlebells ready for iron to sharpen iron. Here is how it went down: COPSSHIWDQHelicoptersArm circlesMerkinsLBC APD KB ladder with 5, 10, 15, 20 repsHigh pullsTricep pressKB swingsCurlsSumo squats Presses Run the bus loop 11s with KB hammers and sit ‘n press 5x checkRunPillar sitOverhead pullLawnmower pulls Skull crushers COT with YHC taking us out Great work from the PAX today. Fudd tried to sabotage the 5x; he just started making up his own routine. Great work by Offshore. There is no better way to comfort an ailing back than a 45…

So, finally, Homer came to Circus Maximus and White Deer missed him. After some initial confusion about who is Qing, we did a warm up. After warm up, we did Lucky Loop: 20 Lawnmower Pulls (each hand), 30 Curls, 20 Overhead Pulls (30 for overachievers), 20 Skull Crushers, 20 Squats, 20 Lunges, 30 Swings, 10 Burpies (to welcome Homer back), 20 Around-the-World, 20 Sit and Press, 20 Flutter Presses, 20 High Pulls. Great to see Homer back, but too bad White Deer could not come. We missed a lot of his jokes.

I came on the relatively warm confines of MGHS (AKA the bomb shelter) to find the temperatures approaching a non-sunny 50 degrees, not bad for 1/19. 5 others joined me in a KB workout. I decided due to limited brain capacity to replicate the coupon workout I led yesterday but with kettlebells. I made a couple modifications. COP: DQs, DMH, HRMs, FMs and arm circles. I don’t vary the COPs very much. The FMs did drive a couple of backblasts. Mosey to bus loop. Triple check (we had 6 – awesome): Coupon bench presses, coupon flutters (switched to LBCs) and…

Sometimes, life is fragile. We had a Pax member in Knoxville, Cardinal, who lost his life, at an F3 workout, on his virgin Q. There is a “go fund me” set up. See 2nd F on Slack for more information (Look for Greenbow, today at 7:30AM). People are asked to Wear Red is Cardinal’s memory. Also, an F3 brother in Richmond, Jon Michael Freeze lost his life after a run at Christmas time. This is a reminder to appreciate those around you. And please bring phones with you at your workouts. You never know if you’re going to need them.…

The joggers too out of breath to say “good morning” caught glimpses of the following as they ran away before Fireman Ed could sentence them to burpees: COP: SSHs, IWs, DQs, Merkins, Pickle Pounders IC Mosey to Godwin HS door #13 for 13 Tricep Presses. Proceed around the school, completing a variety of exercises, with the reps matching the red door numbers. For example, at door #9, PAX did 9 Overhead Pulls, at door #8, 8 Overhead Pulls, at door #7, 7 Overhead Pulls. At one door, Lighthouse requested Curls which he would later regret. The PAX asked about the…

Four eager beavers including me took a tour of the roads around Mills Godwin high school. COP: DQs, helicopters, HRMs, FMs, DMH run the bus loop. Exercises: There were two dice and six exercises for each dice. First dice was for 12 reps. Second dice was for 29 reps. Dice 1 – burpees, sit and press, lawn mower pulls – 2 count, overhead pulls, sumo squats and halos. Dice 2 – bicep curls, bench press, flutter kicks with coupon – 2 count, LBCs – no coupon, SSHs – no coupon and dips – no coupon. We would mosey to different…

Time to celebrate the holidays, and to stay dry. To the covered bus drop-offs for a festive KB beat-down. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDead man hangMerkins LBC 12 days of Christmas – KB style 12 lawnmower pulls (each arm) – 144 total 11 overhead pullovers – 121 total 10 sit-n-presses – 100 total 9 weighted sumo squats – 81 total 8 tricep presses – 64 total 7 KB swings – 49 total 6 weighted lunges – 36 total 5 burpees – 25 total 4 high pulls – 16 total 3 American hammers – 9 total 2 merkin…

Apparently today was not for the faint of heart. A cold, steady rain reduced us to 3 KB giants. Here is how it went down? COPIWDQHelicoptersArm circlesDead man hangMerkins LBC AMRAP challenge – 5 exercises, 30 seconds for as many reps as possible followed by a rest of 20 seconds between exercises for the 1st cycle, 15 on the next, 10 on the 3rd and 5 on the final cycleHigh pullsCurlsTricep pressSquats Swings Brief stretching 2nd AMRAP challengeSit ‘n pressesBench pressesOverhead pullsSkull crushers KB hammers COT The PAX remained covered and dry today.  Great work and our arms should be…

8 seasoned kettle bell warriors descended on the slightly warm and wet confines of the far West End. As Pigskin was arriving the workout went like this: COP: DQs, helicopters, merkins, FMs, and ACs. Mosey to bus loop. I called it four corners but someone had to point out that an oval has no corners. Either way, we did 10 of an exercise went 1/4 the way around the loop, did 20, went 1/4 round the loop, etc. 10 burpees 20 sit and press. White Deer complained about getting wet even though he wears several layers. 30 overhead pulls 40…

Seven noble warriors embraced the gloom and their KBs at Circus Maximus. Here is how it went down: COPSSHIWDQHelicoptersArm circles – small & bigMerkinsLBCAPDOne man KB Dora – divide each exercise into 5 sets of reps, with a run down the bus loop between sets100 sit ‘n presses150 sumo squats200 lawnmower pulls250 presses (had to cut short to 200 due to time)COT with YHC taking us out Great work from the PAX today. We missed the pioneer of RVA triple respect, Pigskin, today. Get healthy brother! Great work from the PAX with this high rep workout. Remember the shoe drive…

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