YHC rolled into Manndate to find some new faces ready to swing some iron.
COP
Mosey around parking lot then some warmup exercises.
Thang
11s – kb swings + thrusters
Quadruple check – p1 timer mosey around parking lot, p2 squats, p3 curls, p4 demon crushers
Mini Dora – 25x of something , 50x lawnmowers, 75x good mornings
Yardsale led us on some boat canoes.
Some GRAMS to close out.
Numbers, names, Trout took us out.
It was 70 and sunny and the turnout was good. With 8 Davillians ready for a beat down the PAX started a hot potato Q.
Opus Q
COP – Bunch of warm up stuff
Quadruple check – starting at cafeteria side of parking lot. p1 timer mosey to curb and do 10 dips, p2 arm workout of choice, p3 jump squats, p4 leg workout of choice.
Labrat Q – parking lot tracers on the main parking lot
Bulkhead Q – mosey to basketball court for some Shaolin style workout
Triple check – p1 dead hang on pull up bar, p2 horseback riding stance, p3 timer suicides
Mosey to back cafeteria for some plank to deep squat x 10 ic
Mosey to main parking lot for some crane stance in cadence. We may have scared off a potential FNG with that move.
Mosey back to flag for a ring of fire ab workout, then some GRAMS to close out.
Numbers, names, Labrat and Oous took us out.
Prayers to Mr Holland’s friend’s family.
7 DaVillians and 2 summer tourists posted on a muggy morning to throw around some iron.
COP – mosey around parking lot then various warm up exercises.
Thang
Go around the parking lot stopping at each light for an exercise, 2 rounds. Exercises were: squats, curls, halos, WW2s, lawn mowers, kb swings, calf raises, demon crushers
Modified triple check
Since Corned Beef and YHC brought some additional toys we did a modified triple check. 3 groups of 3. Group 1 will do mace balance, club swings and club tricep extensions. Group 2 and 3 will do figure 8s, thrusters and timer runs around the parking lot. After 3 rotations, the group rotates to do the clubs and maces.
No time for stretching, numbers, names and Yardsale took us out.
6 men braved the rain to post at Manndate. The PAX met under the overhead cover by the bus loop started the beatdown.
COP – various exercises
Thang – Rotating stations. Each pole on the overhead cover will be a station and 1 timer runs to the other overhead station and back. Various exercises: curls, squats, bob and weaves, figure 8s, around the world, lunges, imp walkers w/bell, flutter kicks, lawnmowers etc. The PAX did 3 rounds of 3 sets each.
Numbers, names, Macho took us out.
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.