A reprieve from showers and warm temps greeted 8 KB warriors on the glorious Thursday. With 1 FNG in tow, here is how it went down: COPSSHIWDQHelicoptersArm circlesMerkinsLBCRun the bus loop13 exercises – each round do 7 reps of each, with one exercise getting 13 reps; just keep cycling through until we finished with 48 reps of each exerciseLawnmower pulls – each armHigh pullsCurlsSwingsSquat thrustsLunges – each legFigure 8sSit ‘n pressOverhead pullsAmerican hammersHalosCOT with YHC taking us out Great work today from the PAX. Welcome to White Deer’s out of town guest, Grimace (double respect). White Deer never shut up,…

A solid PAX of 6 assembled to throw around the KBs this morning. Mumble-chatter and bodily functions provided a lot of background noise that some of us tried to tune out. Here is how it went down: COPSSHIWDQArm circles – forwards and backwardsHelicoptersMerkinsLBCAPD Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the endLawnmower pulls – each arm (8x)Overhead pulls (7x)Sit ‘n presses (6x)Sumo squats (5x)Curls (4x)KB swings (3x)Shoulder press (2x)American hammersRun the bus loopRing…

If they guy who walks down the middle of Pump Road had survived the week, he would have observed the following as he passed Godwin: COP: SSHs, IWs, DQs, Flutter Kicks, Scorpion Kicks, HRMs IC Mosey to the bus loop for Paula Abdul Reverse Jack Webb: Lunge two posts, 4 Chest Presses, walk back one post, 1 Overhead Press, Lunge two posts, 8 Chest Presses, walk back one post, 2 Overhead Presses, … , 40 Chest Presses, walk back one post, 10 Overhead Presses. Triple Check: American Hammers, KB Swings, and Crawl Bear up a ramp. Conveyor Belt: Each PAX…

Four men of steel gathered with their KBs on this glorious morning to get after it. Here is how it went down: COPArm circlesDQIWMerkinsLBCAPDDeck of duty – each card is 12 reps, with the suit determining the exerciseHearts – curlsDiamonds – high pullsClubs – Overhead pullsSpades – Sit ‘n press/LouganisJoker – burpeesRun the bus loopMary – LBCsCOT with YHC taking us out Great work from the PAX today. Lots of reps. Great way to start a Thursday. This PAX was all work, not much mumble chatter. God is good all of the time! Attila

According to Siri on White Deer’s watch, there was a discussion of the ins and outs and what-have-yous of colonoscopy prep and a beatdown that went something like this: COP IC: 20 SSHs, 20 IWs, 10 DQs, 10 Merkins, 20 Freddie Mercurys, 20 APDs Ascending Four Corners of an Irregular Trapezoid: 10 Curls 10 Curls, 20 Lawnmower Pulls each arm. Yeah, each arm. 10 Curls, 20 Lawnmower Pulls, 30 Tricep Extension 10 Curls, 20 Lawnmower Pulls, 30 Tricep Extension, 40 Overhead Pulls Mosey to the picnic tables for a Lindsay with Step Ups and Sit and Press: 30 Step Ups…

Confused by the day of the week, Johnsonville surprised the Circus Maximus PAX with an appearance at the AO he helped to start. Sparked by an appearance from such a dignitary, 5 other noble warriors attacked the morning with greater enthusiasm, here is how it went down: COPIWDQHelicoptersArm circlesQuick run of the bus loopMerkinsLBCAPDKB ladder (10, 15, 20, 25 reps, adding a new exercise each cycle)Triceps pressCurlsSwingsSumo SquatsHigh pullsRun the bus loop3x check with a run, KB hammers and lawnmower pullsKB 11s with overhead pulls and sit ‘n pressRun the bus loopFinish off with some stretchingCOT with YHC taking us…