Author: Helix

A lucky seven met on a frigid first day of spring to become better men, kettlebell style. Here is what happened.

Thang

Mosey to far end of parking lot with mix of regular run and karaokes.

COP

Neck circles, arm circles, hip circles

(On back) belly breathing, hold 6″, flutter kicks (IC X 20)

T-Merkins (IC X 10ish)

Dirty Dogs (IC X 5)

Mosey to front of school for triple-check:

• Wall squats
• Box jump squats
• Lunge across parking lot

Kettlebell Circuit

1st Circuit (7 minutes)

• Double-lunge (X 5 each side)
• Squat & Press (X 5 each side)
• Snatch (X 5 each side)

One minute rest, then 2nd Circuit (7 minutes)

• Double-handed swing (X 20)
• Burpees (X 10)
• Mountain climbers (X 10)

Minutes of Gumby

Numberama, Nameorama, YHC took us out

NMS

This morning was an attempt to get at some basics and include some warm-up and cool-down/stretching. Some things YHC learned:

• COP exercises OYO (i.e., no cadence) work great.
• In contrast, do not attempt an 8-count cadence. YHC knew Davillians had trouble with hard count beyond 10, but an 8-count cadence just totally through off the PAX.
• Mud Face throwing down the kettlebell in disgust is a sure sign of a successful beatdown.
• Lab Rat likes the back row, too. Seemed like Bulkhead didn’t mind.
• Skip long explanations on sub-freezing days.
• Work in more time for stretching.

As usual, it was an honor to lead. Always a learning experience. Next time will be better.

Eight stalwart men met at Manndate to swing some cast iron. Here is what happened.

 

Thang

Run through the parking lot, find a bus, touch it, and return to base. KB swings until the six arrives.

 

COP

• Arm swings (big) – forward, backward, sideways, cross in front each direction; all IC x 10 (sort of)
• Helicopters IC x 10
• DQ IC x 10
• IW IC x 10
• T-Merkins IC (8-count) x 5
• Flutter kicks IC x 10
• Hello Dollies IC x 10
• Rosalitas IC x 10

 

Again, run to find a bus, touch it, return to base, KB swing until the six.

 

KB Ladder

Start with the following circuit:

• One-handed swing x 5 each side
• High pulls x 5 each side
• Snatch x 5 each side
• Windmill x 5 each side
• SSH for the six

Rest one minute and then repeat the circuit adding one of the below. Windmills are always the finale:

• Clean & press x 5 each side
• Double lunge x 5 each side
• Squat & press x 5 each side

Ten minutes of Gumby (stretching)

 

COT/BOM

Nameorama, Numberama, Chewie took us out.

 

NMS

The 2.0s launched into the spotlight early during the opening run to the buses. Fife sprinted like a bat out of Hades, while I think Pinky attempted to give some advice about pacing. This is called a “positive split” – Fife knew what he was doing. Then Chewie was chastised by Mud Face for “always jumping in front of me when we start running.” In cross-country, this is called “positioning”. Chewie, too, knew what he was doing. Well done, boys.

 

The group really started to get out of hand during the COP counting. YHC decided to continue the repetitions until the group reached numerical consensus. That technique seemed to work. Will remember that.

 

The BB title comes from Pinky offering yet more questionable paternal advice, this time during the KB ladder. Certainly the choice of exercises – particularly Windmill – elicited much groaning, and some popping noises. When some such noise came from Fife, Pinky let him know, “It’s supposed to hurt.” In all seriousness, through F3 YHC has become much more attuned to what discomfort is harmful, and what discomfort is a helpful challenge. Probably extends to much of life. In any case, YHC stands by the disclaimer explicitly provided at the beginning of the workout: “I am not a personal trainer; push yourself, but don’t hurt yourself.”

 

Kudos to Emoji who glided through each circuit of the KB ladder – always with positive vibes, and to Pinky who epitomized “push yourself”. YHC has a feeling Bulkhead rocked this workout, too, but he was standing too far away to know for sure.

 

As usual, it was an honor to lead you.

 

Announcements

Please keep Opus’s M and Fife’s pet in your thoughts, as both are facing surgery.

 

 

Four stalwart men dominated the gloom, KB style.

Thang

Warm-up mosey around bus loop

COPAll exercises in cadence. Thank you for your support, No Idea.

• Head circles – 10 each way
• Arm circles – 10 small, five big, reverso
• Hip circles – 10 each way
• Burpees x 10

Triple-check

• Wall squats
• Sling-shots
• Lunge to curb and back, Mud Face style

Three-Ring Circuit 30 seconds of each exercise within a circuit. One minute of rest between circuits.

• Circuit #1
  • One-handed swing (each)
  • Clean & press (each)
  • Side lunge (each)
  • Clean & squat (each)
• Circuit #2
  • Alternating swing (two cycles)
  • Double lunge (each)
  • Squat & press (each)
  • Windmill (each)
• Circuit #3
  • Double-handed swing (two cycles)
  • Clean, squat, & press (each)
  • High pulls (each)
  • Overhead forward lunge (each)

Minutes of Gumby

Numberama, Nameorama, BOM (Chewie took us out)

NMS

It took this tiny-but-mighty group a bit to warm up. Perhaps this was because COP exercises did not lend themselves to wandering or new-style dance moves. We will work on cadence call-and-response.

Nonetheless, heartbeats quickened. YHC designed a workout intended to build in intensity. No Idea’s comment after the Triple-Check that “this isn’t as hard as last time” suggests next time should involve deceleration instead of acceleration. Or, maybe just high-intensity the whole time. Any cardiac risks in the group?

Thanks to Chewie for taking us out. He inspired the BB title. YHC suspects from the groans – which peaked during Windmills – that prayers for fixing our bodies are much appreciated.

It is an honor and privilege to lead this fine group.

Announcements

Breaking Bread could use a few good men. Lab Rat is leading the charge this month.

Five brothers attacked the damp gloom to push each other to their limits. Here is what happened:

Waiter-carry KB to school entrance. Discard KBs.

Mosey around the bus loop to grassy area near the street for COP:

• Fire Drills
• Russian Soldiers x 10 IC
• Dirty Dogs x 10 IC

Mosey back to school entrance to retrieve KBs and commence:

KB 50/10 Smorgasbord (or “Plethora of Pain”)

50 seconds of exercise followed by 10 seconds of rest. Exercises were:

• Snatch (right then left)
• Burpee
• Clean & Press (right then left)
• Jump Squat (Bobby Hurley style)
• Windmill (right then left)
• Ball Dipper
• Merkin
• High Pull (right then left)
• Al Gore
• Mountain Climber (slow)
• One-Handed Swing (right then left)
• Sit & Press

Scout Indigenous People Run around bus loop and back to school entrance

Perfect Pair

• 20 swings followed by 10 Merkins,
• 20 swings followed by 9 Merkins,…
• down to 20 swings followed by 1 Merkin

Victory Lap around bus loop

Minutes of Gumby (various stretches for 10 minutes)

Numberama, Nameorama, BOM

Rounders took us out.

 

NMS

It was an honor and privilege to lead this morning. The goal was to challenge each of us, especially the PAX, who had no clue what would come next or when it would end. The PAX rose to the challenge, muscling through vertigo and flatulence. The “T” word was only uttered after the workout. A particular shout-out to Rounders who finished the Perfect Pair first – (200 swings and 55 Merkins). Outstanding effort by all. The goal is for us to be at least a little bit better than we were yesterday.

Ten stalwart men laughed at the late-June humidity, grabbed a kettlebell, and launched into fitness at Manndate this morning. Here is what happened.

THANG

 

Mosey around parking lot (forward, backward, karaoke)

 

KB Variety Ladder

 

(All exercises 5 reps each side)

 

One-handed swing

High pulls

Snatch

Windmill

 

Repeat, adding the following exercises before Windmill with each repetition:

Clean & press

Double lunge

Squat & press

 

Approximately one minute of elbow plank/rest between steps of the ladder.

 

Mosey around parking lot again (forward, backward, side shuffles)

 

KB/Bodyweight Timed Ladder

 

(~30 sec for each exercise; add one exercise each cycle resting for ~30 sec before the next cycle)

 

Burpees

Slow mountain climbers

Alternating swings

Merkins

Goblet squats

Sit & press

Two-handed swings

Fast mountain climbers

 

BOM/COT

Numberama, Namorama, Lab Rat took us out.

 

NMS

What a joy to see so many posting to Manndate this morning. A couple of regulars had already let YHC know they would be absent, so it was a pleasant surprise to see all of the cars in the parking lot.

 

YHC thought he put up a challenging workout, and the PAX did not disappoint. YHC realizes he gave very little instruction, particularly for new exercises (i.e., Windmill) and considering some PAX may not have been KB regulars. Nonetheless, the men ground it out with some grunts and groans, but no complaining – not about the workout anyway (some mumblechatter about domestic relations, but YHC digresses).

 

YHC noticed Pick Two, in particular, mastered the Windmill. Billy Shakespeare knew the key to the Windmill technique: “And you, my sinews, grow not instant old, But bear me stiffly up.” (That’s in honor of you, Not To Be.)

 

End-of-workout stretching was in the original game plan. YHC was surprised to see time was up after the last ladder round. YHC guesses time flies when you are having fun; or, perhaps more likely, the lack of oxygen and onset of exhaustion made keeping track of time difficult. Make sure you get in some stretching OYO.

 

It was great to see Cajun Cowboy. YHC is always impressed when PAX take time from business trips to join a workout. Know that you always have a home at F3RVA.

 

YHC was totally impressed that Not To Be ground it out today. Please come back for more.

 

This is an awesome group, and YHC hopes everyone feels he is a better man after this morning, a little more prepared for the next challenge life throws his way.

 

ANNOUNCEMENTS

July 4^th convergence, 0700 at Tredegar

 

July 6^th special Creek workout led by Pick Two, M-to-be and the rest of the wedding party

 

Breaking Bread is open for volunteers in July

 

 

 

Eight strong gathered on this muggy February morning for a KB challenge. Here is what happened:

 

Thang

COP in field near track:

• Neck circles IC X 10, then reverso
• Arm circles IC X 10 small, 5 big, then reverso
• Hip circles IC X 10, then reverso
• Squats IC X 20
• Merkins IC X 15
• Halos both directions
• Slingshots both directions
• Figure-eights both directions

 

Elevens across the track. Exercises were one-arm swings (complete with each arm for a set) and two-count crab cakes.

 

Dueling Kettlebells:

Two PAX attempt snatches AMRAP while one PAX runs a lap. Winner takes on next challenger while loser runs a “lap of shame” followed by 10 KB burpees. PAX waiting for their turn in the ring alternate variations of plank and people chair.

 

After snatches we got through a couple rounds of Turkish get ups.

 

Mosey back toward VF while performing KB lunge variations.

 

Five minutes of stretching.

 

Numberama, Nameorama, Spit took us out.

 

NMS

What an honor to lead this group of men.

Great job, everyone, pushing through the 11s. Considering the groaning, comments about graceless crab cakes, and complaints of sore body parts, YHC thinks this was a challenge.

The PAX was on top of their mental game today as they somehow deciphered YHC’s less-than-optimal instructions for the Dueling KB. While the rule of you-against-you remains, YHC hoped a bit of friendly competition would help push us. Kudos to Spit, Chewie, Emoji and Mud Face for staying in the ring through multiple rounds. (Please correct YHC if he missed any other victors.) Chewie can crank out some snatches! Everyone worked hard, and there was certainly no shame in those laps.

 

As usual YHC appreciates the Pax forbearing some stretching at the end.

 

Announcements

Training continues for Colonial 200. Good luck, Spit, and all you other crazies participating in that!

Six regulars and one FNG charged into this brisk Autumn morning ready to swing some bells. Here is what happened:

The Thang

COP:

SSH IC X 20

Neck circles 10 each way

Helicopter IC X 10

Arm circles 10 little 5 big, reverso

Imperial walkers IC X 20

LBCs IC X 20

Follow-the-leader KB goblet squats

 

Lucky Horseshoe

Exercises were KB swings (20), goblet squats (20), clean & press (10 each arm), slingshot (10 each way) and snatch (10 each arm).

Start with first exercise, run around loop, then first plus second exercise, run around loop, continue until five sets completed for each exercise.

 

Stretch Medley

 

Numberama, Nameorama, Spit took us out

 

NMS

One could not have asked for a better morning to grind out some kettlebell. YHC was especially thrilled that Da Vinci put feet on the floor this morning to make it out. Mud Face and Chewie rolled in fashionably late. Chewie double-fisted kettlebells to the COP, handed one to Da Vinci, and the fun began.

 

Everyone gave strong effort through the Lucky Horseshoe. (Special thanks to Honey Do for introducing this workout to YHC.) Predictably, Spit crushed it, followed closely by Emoji. The Q declared the exercise would end when the first person finished, and one could almost hear muscles scream for joy as Spit announced his victory lap.

 

It was a joy, as usual, to be part of this group, for which YHC is extremely grateful. There is no better way to start the day!

 

Announcements

F3 Hampton Roads convergence November 11th, 0700, Mt. Trashmore.

Saturday at Dogwood Dell now hosts three workouts: back-to-back one-hour bootcamp-style workouts at 0600 and 0700, and a 2.0-friendly workout at 0700.

 

Four hardy souls rushed into the storm, did not oversleep their alarms, and proceeded to perform something they would sternly advise their children to avoid – slinging a metal ball high in the air during a thunderstorm. Here is how they did it:

The Thang

COP

Neck circles x 10 each way IC

Arm circles x 10 front, back, sideways, IC

Hip circles x 10 each way IC

Copperhead squats x 20 IC

Shoulder stretch (Fudd’s wife) followed by Wilson’s Wife to straight-armed pickle-pounders (IC x 10), repeat with pickle-pounders x 6

Merkins with hands on kettlebell x 5 IC

Two hand kettlebell thrust x 5 IC

Put above two exercises together for KB burpees x 5 OYO

 

Ring of Fire

One man does three KB burpees while everyone else does KB swings; three times around the circle

 

Jacob’s Ladder

Pair off and each pair takes their KBs to opposite sides of the track. Perform one KB burped; partners go back-to-back (note carefully, No Idea) and shuffle to meet the other pair in the middle, then return for two KB burpees; repeato to seven KB burpees.

 

Stations Around the Track

Three men spread out along the track. One man does KB swing, one alternates halos/sling-shots, and one does goblet squats. Fourth man is runner, relieving the next man on the track who then proceeds to the next station. Continue for a complete loop.

 

Boat-Canoes (x 10?)

 

COP#2

American hammers with KB x 5 IC

Snatch x 10 each arm OYO

 

Stretch Medley

 

Numberama, Namorama, No Idea took us out

 

NMS

The crew this morning showed true grit. Not only was it pouring rain and lightening, but Spit I think was still not fully cleared from heatstroke after (during?) the Army 10-miler last weekend. While we learned of Spit’s NDE, The Carpenter rolled in, and it was officially time to begin exercising. What YHC intended to be a challenging workout of traditional KB and bootcamp exercises with some slight twists, the PAX crushed. During boat-canoes the plan was to continue until someone cried “Uncle” – and then do a few more reps (thus, the above-featured movie clip). After what felt like forever, without hearing so much as a grunt, YHC finally caved and asked if anyone was tired; one nameless PAX affirmed, so we completed another round and then moved on. Everyone looked strong. Congratulations to No Idea for completing his first workout in a hard rain; sounded like this might have been preferable for him. As always, it was a pleasure and privilege to lead this group.

 

Announcements

Hampton Roads F3 will host a convergence on November 11th at 7:00 AM.

 

Others? (YHC did not write these down.)

Six men drummed up will power and fought off cobwebs to conquer a foggy morning of kettlebells.

 

The Thang

COP

SSH IC x 15

Merkins IC x 10

Shoulder stretch to straight-armed Pickle Pounders IC x 5 (2 sets)

Arm Swings (all big), front, back, sideways, IC x 10

Halos – 10 each way OYO

Slingshots – 10 each way OYO

 

Kettlebell shuffle around the track

 Repeating cycles of the following four exercises with 20 alternating side-lunges in between each exercise:

• Turkish get-up x 1 each side
• Clean & press x 5 each arm
• Single-hand swing x 5 each arm
• Snatch x 5 each arm

First person to finish reverses direction followed by others, until leader catches the six.

 

Ring of Fire

Boat-canoe, 3 rounds

 

Kettlebell pendulum clock around the bus loop

Pax spreads out along grassy strip in center of bus loop. Man nearest the parking lot entrance leaves kettlebell and runs around the loop. Remaining men perform two-handed kettlebell swings, rotating to follow the running man. Change to squats temporarily when runner gets to each end. After a full loop, the next man runs, in the opposite direction.

Repeato, substituting slingshots for swings

 Brief stretch

 

COP variety – exercises with interwoven stretches

Ring of Fire with 10 2-count mountain climbers

American hammers IC x 6

LBCs IC x 15

 

Numberama, Nameorama, Opus took us out.

 

Naked Moleskin

YHC was pleasantly surprised to see so many cars roll in after getting notice from a couple of regulars that they would not be in attendance. No Idea gave YHC a lift, and Opus pulled up with his own transportation shortly afterward. (YHC should check his text messages more often – sorry, Opus.) Chum Bucket and Rounders made inaugural Manndate appearances. Emoji got the adrenaline flowing as he pulled in jamming to AC/DC. “I’ve been too long I’m glad to be back.” We all let ourselves loose from the noose that kept us hanging about and took on a grinding workout.

 

True to form, Emoji crushed the exercises around the track (“back on the track and [he’s] beating the flack [PAX?]”) and circled back to get the six (AKA, the QIC). Rounders looked like he was “Number one with a bullet, [he’s] a power pack”, even just knocking out the side lunges. YHC was grateful for the PAX helping him to distinguish boat from canoe. Clearly YHC is not much of a waterman.

 

The Q was not the only one confused, though. It was music to YHCs ears to hear at least two men ask for guidance about which direction to run during the kettlebell pendulum clock around the bus loop – oxygen deprivation manifesting as disorientation is a clear sign of a successful Q (or at least that is how YHC chooses to interpret it). Other notable events during the bus loop exercise were Opus putting on the afterburners (“They’ve got to catch me if they want me to hang”), and No Idea and Emoji pausing to do…not sure what…behind the parked cars. Kudos to Chum Bucket for consistently strong work throughout. Everyone put up a solid performance.

 

Announcements

• Reesestrong races are this Saturday, followed by seafood at Circle K’s.
• Convergence will be at Grid Iron on the 30th with two workouts (0600 to 0700, and 0700 to 0800); double-dipping is encouraged.