The heat and humidity did not stop 5 men from posting at Manndate.
COP – various exercises
Thang – Both YHC and Corned Beef brought our club bells so we setup workout stations, timer will do 50 jump ropes and rotate. Exercises were squats, curls, tricep extensions, snatches, swings etc.
Numbers, names, Corned Beef took us out.
4 men posted this humid morning to pump some iron.
COP – mosey around the parking lot, various cop exercises to get warmed up.
Thang
Tabatha – 20 seconds on, 10 seconds off, 6 reps of each exercise.
Squats, curls, WW2s, calf raises, demon crushers, flutter kicks, kb swings, lawnmowers, boat canoes, lunges.
Some grams to close out. Numbers, names, Trout took us out.
YHC brought some toys to Manndate which brought the crowd
COP – mosey around the parking lot
SSH, Don Qs, imperial walkers, arm circles, copperhead squats, hand release merkins, LBCs
Triple check 1 – P1 squats, P2 curls, P3 timer mosey around parking lot
Triple check 2 – P1 club/mace halos, P2 good mornings, P3 timer 50x jump ropes
4 corners – c1 lawn mowers 10x each side, c2 20x WW2s, c3 20x calf raises, c4 20x tricep extensions
Ring of iron – PAX forms a circle facing out, a kb is passed around the circle for a few rotations
Some Boat Canoes in honor of Yardsale
Some stretching to close out
Numbers, names, Opus took us out
Happy birthday Wild Thing
Happy to see a good turnout today
Solo workout at MANNDate as the usuals were out of town. Hopefully better turnout next week.
A good turnout at DaPile as 6 men posted for a beatdown. The PAX decided to hot potato the Q and Corned Beef took the lead.
Corned Beef Q:
COP – SSH, Don Qs, imperial walkers, etc.
Basketball court 4 corned + triple check:
Each PAX posts at a corner for an exercise (hand release merkins, squats, WW2s, flutter kicks), 2 PAX in the middle running suicides as timers. The PAX rotated each corner/timer for a triple check.
Bulkhead Q:
Mosey to cafeteria entrance.
Triple check – P1 dips, P2 step ups, P3 10x donkey kicks and bear crawl back as the timer.
Bus loop 4 corners – do 10x merkins, 20x squats, 30x WW2s at each corner. YHC modified corner 3 and 4 to 20x lunges and 30x heels to heaven.
Mosey to front of school, partner up. P1 wall sit, P2 mosey to sidewalk and do 10x superman and switch with P1. Rinse and repeat 3 rounds.
Mosey back to flag for some burpees and stretching.
Numbers, names, Corned Beef took us.
Notes:
Great to see Trail Mix posting again. Prayers to Trail Mix’s step daughter fighting cancer.
Great second F at Local Cup with Surf n Turf and Mudface joining us.
3 men posted on a 70 and sunny day for variety of iron.
Mosey around the parking lot then some COP to warm up.
Corned Beef brought the clubs and YHC brought the mace so some triple checks were in order.
1st triple check: mace hold, double kb curls, timer mosey around parking lot.
2nd triple check: club lateral raises (timer), WW2s w/ pump, goblet squats.
3rd triple check: club swings (timer), boat canoes, calf raises
Numbers, names, Spit took us out.
4 men posted on a nice spring day to throw some iron around.
Mosey around parking lot then COP.
Since we had a mix of kb’s, sand bags and clubs the PAX decided to do rotating workout stations with a timer running around parking lot.
Exercises were:
Deadlifts, club swings, goblet squats, flutter kicks w/ pump, club lateral swings, calf raises.
A few sets of curls, boat canoes and stretching to close it out.
Numbers, names, Boo Boo took us out.
1 rucker and 1 walker posted and did the Atlee HS loop plus some parking lot loops.
4 men posted at Dapile to get their weekend started right. The PAX decided to hot potato the Q.
Opus Q:
COP – various exercises
Mosey to CSES parking lot for a touch the bus Dora. 100x merkins, 200x squats, 300x SSH. Partner 2 runs and touches a bus and back.
Spit Q:
Mosey to tennis courts for some 4 corners.
C1 10x burpees, bear crawl to next corner, stop half way to do 10 x dips on the benches. C2 20x flutterkicks, run to C2 do 30x squats, bear crawl with 10x dips at halfway point to last corner. 40x American hammers at C4.
11s on hill behind tennis courts. Merkins + Donkey kicks.
Helix Q:
Mosey to open field by practice football field. Partner up for a some Ins and Outs and wheel barrow. P1 does 10x in and outs while P2 planks. Wheel barrow about 20 yards and P1 and P2 switch exercises.
Bulkhead Q:
Mosey to playground for some pull ups. Rest of PAX planks while each PAX rotates doing 3 pull ups. 2 rounds.
Native American run with burpee back to flag. Some stretching to close it out.
Numbers, names, Spit took us out.
Corned Beef and Surf n Turf joined us at Local Cup.
3 men decided to start their Friday properly with The Creek beatdown.
COP – various exercises
Pull Up/Merkins Pyramid
1 pull up + 2 merkins
2 pull ups + 4 merkins
3 pull ups + 6 merkins
Back to 2 pull ups + 4 merkins
1 pull up + 2 merkins
Opus 4 Corners
Opus’s version of rotating 4 corners. Exercises were squats, WW2s, T claps and reverse snow angels. Rotating reps of 10x, 20x, 30x and 40x
Some calf raises and stretching to close out.
Names, numbers, Surf n Turf took us out.