Author: Bulkhead

  • Three men and a 2.0

    Three men and No Idea’s 2.0 (Rainbow) braved the cold to get some kb action.

    • COP
    • Supersets
      • Lt. Dans x 10, sprint to first island and back
      • Clean and jerks x 10, sprint and back
      • Burpee + deadlift x 10, sprint
      • Leg lifts over the kb x 20, sprint
      • Rinse and repeat for 3 rounds

  • Always Sunny and 70

    3 men braved the cold and the wind to throw some iron around.

    • COP
      • SSH, invisible jump ropes, imp Walkers, arm circles, Russian soldiers, HRMs, copper head squats, LBCs
    • 4 Corners
      • Corner 1 – 10 squats
      • Corner 2 – 10 squats + 15 demon crushers
      • Corner 3 – 10 squats + 15 demon crushers + 20 KB swings
      • Corner 4 – 10 squats + 15 demon crushers + 20 KB swings + 25 boat canoes
    • 11s
      • Shoulder thrusts
      • Reverse snow angles
    • 5 minutes of stretching to end the beatdown
    • Numberama, namerama, No Idea took us out.
    • Notes:
      • It was cold and windy this morning especially with the KBs. Hard work was put in by all.

  • Circle clean and jerk

    YHC hadn’t posted to MANNdate in a while so I took the opportunity to Q this week. YHC thought of a new routine that looked good on paper. The PAX was going to be the guinea pigs.

    • COP
      • Mosey around bus loop to front of school
      • SSH x 20
      • Invisible jump ropes
      • Helicopters x 10
      • Arm circles x 10 small, x 5 big
      • DQs x 10
      • Imp. walkers x 10
      • Copperhead squats x 10
      • HRMs x 10
      • Reverse snowangels x 10
    • The circle – The pax formed a circle, the Q calls out an exercise and each person in the circle does 1 rep of that exercise starting with the Q then the next man does 1 rep and on and on around the circle until we cumulatively complete 100 reps. The exercises were:
      • Shoulder press
      • Goblet squats
      • Lawn mowers (100 each arm)
      • WWIIs
      • bench presses
      • Curls
      • Halos
      • Demon crushers
      • Snatches (50 each arm)
    • 1 MoM and some light stretching.
    • Numberama, namerama, No Idea took us out.
    • Notes:
      • Congrats to Corned Beef’s daughter for getting into Virginia Tech. Go Hokies!!!
      • Glad to see No Idea back.

  • The DaVille Triple Check

    YHC hadn’t posted in a week so wanted to take the Q to start getting back into the rhythm. Spike and Trout were already at the parking lot ready to get going.

    • COP
      • SSH x 10
      • Arm circles x 10 small, x 5 big
      • Helicopters x 10
      • Don Quixotes x 10
      • Imp walkers x 10
      • Russian soldiers x 10
      • Alternating lunges x 10
      • HRM x 10
      • Flutter kicks x 20
    • Triple check # 1
      • P1 – run inner bus loop (timer)
      • P2 – merkins
      • P3 – step ups
    • Triple check # 2
      • P1 – half suicide (timer)
      • P2 – pull ups
      • P3 – heels to heaven
    • The Helix special (remix)
      • Start in middle of basketball court, run to 1 baseline do an exercise, run to other end do same exercise, return to middle
      • Rd 1 – merkins x 5
      • Rd 2 – LBCs x 10
      • Rd 3 – reverse snow angels x 15
      • Rd 4 – burpees x 5
    • Mosey back to flag for MoM
    • Numberama, namerama and Spike took us out.

    Great work gents! Hard work put in by all.

  • Happy Birthday Marines!

    November 10th will mark the 246th birthday of the United States Marine Corps. YHC decided to take the Q to make Daville a USMC themed beatdown. Lucky for us, we had 2 visitors from Hampton Roads to mix things up.

    • COP (mosey to basketball court)
      • SSH x 20
      • Imp Walkers x 10
      • Helicopters x 10
      • DQs x 10
      • Alternating lunges x 10
      • Merkins x 10
      • LBCs x 10
    • Mosey to hill across football field parking lot for some 11s
      • Squats at top of hill and American hammers at bottom
    • Mosey to Cool Spring Elementary bus loop for some modified Triple Check
      • Should’ve done quintuple check but we did find a way to get it done. Exercises were mountain climbers, Carolina dry docks, burpees and lap around bus loop
    • Mosey to pull-up bar by the track (won’t be a Marine Corps workout without pull ups)
      • Pull-up/Merkin pyramid (1 pull-up, 2 merkins, 2 pull-ups, 4 merkins etc.)
    • Native American run back to the flag with burpee optional. Some light stretching to close it out.
    • Numberama, namerama, YHC forgot to take the PAX out with a prayer.

  • The Emoji Poster

    5 men showed up on a crisp fall day for some iron workout.

    • COP
      • SSH x 20
      • Invisible jump ropes x 10
      • Don Quixotes x 10
      • Helicopters x 10
      • Russian soldiers x 10
      • Arm circles x 10 small, 5 big
      • Copperhead squats x 10
      • Hand release merkins x 10
      • Flutter kicks x 20
    • Lucky Horseshoe (complete each round of exercises starting with Merkins and adding an exercise for every round with a lap in between rounds). Exercises were:
      • Merkins x 20
      • Goblet squats x 20
      • Sit-up presses x 20
      • Lawnmowers x 20
      • Halos x 20
    • Notes
      • The PAX was able to finish 7 rounds of the horseshoe. Great effort by all
      • As usual the mumble chatter was active and inappropriate, thus the title of the workout.

  • Not another IPC

    YHC hadn’t been to an F3 workout in a while due to work travel, fighting a little flu and to avoid some of the crazy IPC workouts. So it was time to take the Q for Manndate and do a non-IPC workout. YHC went to the old reliable deck of cards.

    • COP
      • Lap around the parking lot
      • SSH x 20
      • Imperial Walkers x 10
      • Arm circles x 10 small + 5 big; reverse
      • Helicopters x 10
      • Don Quixotes x 10
      • HRMs x 10
      • Copperhead squats x 10
    • House of Cards – each PAX member pulls a card, all the PAX does all the number of reps on the cards. The PAX runs a lap around parking lot. Rinse and repeat. The exercises were:
      • Spades – Goblet squats
      • Clubs – KB lawn mowers
      • Hearts – KB swings
      • Diamonds – KB sit-up presses
      • Jokers – Dealers choice
      • Totals were: Goblet squats x 64, KB lawn mowers x 75, KB sit-up presses x 94, KB swings x 55, Joker 1 overhead presses x 25, Joker 2 around the world x 26
    • Notes:
      • Good debate about IPCs (tough vs. crazy) and other mumble chatter. It was good to post again, starting the day with an F3 workout makes the day so much better. Hard work was put in by all.

  • No Rain Here

    Last day of YHC’s Q’ing the Davile AOs. Off Shore was also there to complete his Daville tour and Mr. Holland rolled in to complete the trio.

    • COP
      • Mosey to school entrance with some overhead cover
      • SSH x 20
      • Helicopters x 10
      • Imp Walkers x 10
      • Invisible jump ropes x 10
      • Back and forth hop x 10, left and right hops x 10
      • LBC x 15
      • HRMs x 10
    • 4 Corners
      • C1 = 10x ea diamond merkins, regular merkins, wide grip merkins
      • C2 = 20x ea squats, lunges, monkey humpers
      • C3 = 30x ea American hammers, flutter kicks, hello dollies
      • C4 = 40x ea arm circles, seal claps, T claps
    • 4 way 11s (trying to do a little experiment)
      • The 4 exercises were merkins, squats, American hammers, monkey humpers
    • Triple Check
      • P1 = dips
      • P2 = Burpees
      • P3 = lap around school inside courtyard
    • MOM
      • Flutter kicks x 10, heels to heaven x 10 and finished off with some boat/canoes

  • Tomato Run/Walk

    YHC was sore from Manndate so wanted to make this a run/walk Q. Trout, Trout’s 2.0 and Off Shore went on a Honeymeadows 4 mile loop. YHC and Opus did a 1/4 mile walk, 1/4 run to Atlee and back for 3 miles.

    Good effort by all.

  • Shake the fartsack

    YHC took the Q for the Daville AOs starting Wednesday to get out the slump and shake the fartsack.

    2 Davillians and 1 visitor showed up for some kb beatdown.

    • COP
      • Lap around the parking lop
      • SSH x 20
      • Imperial Walkers x 10
      • Helicopters x 10
      • Russian soldiers x 10
      • Arm circles small x 10, big x 5, reverse
      • Reverse lunges
      • Shoulder taps
      • Hand release merkins
    • Triple check
      • P1 does kb swings
      • P2 goblet squats
      • P3 lap around the parking lot
    • 11s
      • Sit up presses
      • Lawn mowers each arm
    • Four Corners
      • C1 merkins x 10
      • C2 Squats x 20
      • C3 Tricep extensions x 20
      • C4 Shoulder presses x 20
    • Notes
      • Prayers to Mud Face’s father for his upcoming medical visit
      • Great to see Off Shore doing his tour of Daville this week