Lap 4 – squats, american hammers, dips, WW2 Situps
Lap 5 – squats, american hammers, dips, ww2s, donkey kicks
Lap 6 – american hammers, dips, ww2, donkey kicks
Lap 7 – dips, ww2’s, donkey kicks
Lap 8 – ww2’s, donkey kicks
Lap 9 – donkey kicks
Lap 10 – Victory Lap
Run back to the flag with a wee bit of lunging and a ring of fire merkin style plus a few flutterkicks
NMS — the PAX finished the whole thing today, mostly bc the run was a bus loop run and not a track run. Sometimes it just feels good to finish! If this had happened on the track we could not have done the donkey kicks at the end. Next time we will try it on the track and see how everyone fares.
7 wild hungry creatures of the gloom came out to take on another insane kettlebell workout that challenged both body and soul> Here is what transpired…
2 laps of carry and one hand pump
COP
hillbillies
SSH
kb windmills
kb bunyans
overhead squat — one hand — look at hand
renegade rows
figure 8’s
pistol squats
tabata bob and weave, kb swings sit up press, demon crushers halos, snatches
20 squats, walk half loop, 15 squat with press, walk half loop, 10 squat with press and tricep press
triple check donkey kicks, kb thrusters, pump and carry across to the second sidewalk
finish with some boat canoes.
Names, Numbers, Announcements
NMS — Great to be back at Manndate. Kettlebell is such a great workout. YHC knew he was on the right track when someone said at the end of the workout that they wouldn’t be able to lift their pen or move their mouse. That is a good beatdown with a bunch of awesome guys.
Announcements — Prayers for Carpenter and his back issues. Mr Holland has poker night this Saturday at 8 PM. Would love to see some F3 people show up for some fun!
8 strong dudes made it out this morning for a perfectly beautiful day at Daville.
COP — arm circles, jack squats, AST’s, heels to heaven and tabletops
Light post run — alternate between 5 merkins and 5 WW2’s every light post towards the back of the AO.
mini hill in the back — DORA — one partner lunges up and runs down the other does the following (single counts on all) 100 AST’s 200 flutter kicks 300 mountain climbers
stay on the hill for a triple, wait, make that a quad check (thanks Marco Polo for the idea) 1 — bernie up, run down 2 — twisty jumps 3 — smurf jacks 4 — HRM’s
run back towards the flag — make some pit stops along the way
1) pole smokers. hold 6 inches, one person does ten leg lifts and then runs to the end. Keep going until all are done. 2) to the wall — 25 Donkey kicks, bear crawl to sidewalk, bear crawl back, 20 more donkey kicks
run to the flag, where we did some heels to heaven and one solitary DQ just for Emoji (his favorite)
NMS — Sometimes writing these BB’s is stressful for YHC. YHC could talk about Emoji and how he wouldn’t stop talking this morning and giving YHC lots of trash talk. At one point, YHC asked him if he wanted to lead this morning. That shut him up (for about thirty seconds). Emoji also wanted a cool down period. Umm… sorry — more donkey kicks for you. enjoy. YHC could talk about the fact that he left a soaking wet seat for his bride this morning after the workout and how she really didn’t appreciate that when she had to drive the car. oops. YHC didn’t even know it was wet until i got outside this morning. Didn’t know what that stuff was falling from the sky. Fun times this morning had by all. Glad Fannie Mae came back out — nice to see Scrum again as well.
The beast — merkins, jump squats, ww2 situps, smurf jacks, american hammers, burpees
To the bus loop for CMIYC — one partner bear crawls, the other does 7 merkins then catches up. At half way point, switch to lunges and 10 jump squats
Head back towards the flag — on the way there stop and do flutterkicks and writing backwards alphabet.
1 minute left back at the flag — so 1 minute of american hammers OYO
Numbers, Names, Announcements
NMS — YHC hadn’t done the beast in a while, so it was time to break it out. The beast did not disappoint, but the PAX crushed it. Strong work, gentlemen! You vanquished the beast. Speaking of beasts, YHC is of the belief that we all have mini-beasts inside us. Things that keep us from unlocking our ultimate potential as a human being on this earth. Things that drag us down, chew us up and spit us out. Things that weigh heavy on our hearts and cause us to slip into constant anxiety mode. The beast for everyone of us is different. Conquering that mighty beast is a lifelong task that never really goes away. How do we conquer it? Discipline. and good friends. friends who aren’t afraid to tell you when you are screwing up. friends that hold you up and hold you accountable. YHC is glad for those friends and for F3 as well. Love you guys.
Head to the Busloop for some four weird corners — 40 goblet squats 30 squat and curls 20 squat curl and press 10 merkins
and another one… 10 bob and weave 20 halos 30 KB swings 40 snatches
Head to the wall — 10 DK’s bear crawl to the other side of lane and do 10 renegade rows Increase to 15 Increase to 20
Circle up for some Mary time… Merkin ring of fire 10 each Then various and sundried exercises including burpees and boat canoes plus others YHC can’t remember….
Numbers, Names, Announcements YHC’s band plays Saturday night at Castleburg Brewery from 7-10. All are invited if not at the retreat.
NMS — Talk today centered around Mudface and his urgent need to go to the bathroom. Thankfully everything held up okay during the workout. The PAX was worried though. Trout volunteered to scoop and bag if the need arose. See you in the gloom!
7 lucky guys showed up to find out about lindsay and spend some time on the playground.
COP —
DQ, helicopters, Russian Soldiers, copperhead squats, speed skaters, diamond merkins, gas pumps (for mudface bc he needed to let it go)
Lindsay — 10 mountain donkeys, run up hill 30 ww2 situps 15,25 etc. etc. etc.
Triple check — reverse crunches on swings, burpees, run to the playground dome, climb up and raise a fist to the air, come back down and run back to swingset
10 swing merkins
5 push out swing planks
4 corners of track — 10 merkins, 20 SSH, 30 AM Ham, 40 LBC’s — run long side of track, bear crawl short sides
Merkin ring of fire — 7 each, times up!
Numbers, Names, Emoji took us out
NMS — YHC loved the playground as a kid. More playground exercises to come in the future, much to the chagrin of the PAX. Climbing the dome was fun and a little slippery for some reason. Probably all the humidity in the air this morning from Dorian. Fun times had by most! Peace.
6 straight A students came out for a first day of school beatdown that went something lke this…
Run the light posts in the front of the school. Each light post is 10 Mountain climbers (2 count of course)
Front of Chickahominy for the mini COP — SSH, DQ, Hillbillies
Run to the new exit for Chickahominy — PSA for the new exit freeway. increasing merkins at each yellow and black warning sign, 10 WW2’s at each speed bump
Mosey to the pull up bars — each person does 5 pull ups while the rest of the PAX does squats. Opus chose Spike (teacher’s pet) to be the demonstrator of the pullups. Nice Form. Once Spike was done, he chose the next person to go, etc.
Triple check on the playground Swing push outs & plank, run the length of the school and back, alternate 5 inclined merkins and 5 dips on the bench
7’s — 1 burpee, bear crawl up hill, 6 flutterkicks — repeato until 6 burpees and 1 flutterkick Then do 10 flutterkicks. Run back to bus loop. When we get to the bus loop do the mountain climber run again. Back to flag.
Numbers, Names, Announcements, YHC took us out
It’s always mixed feelings at the beginning of the year for YHC. Still looking for that endless summer, but ready for the challenge of a new school year as well. The playground has endless possibilities for fun in the future. We will be back.
A long time ago in a land far away there lived a man named Fibonacci. That wasn’t his real name of course. It was just a made up name. His real name was too hard to pronounce so he chose a name that was easy to rhyme with “bocce” and “splotchy”. Since today is in fact a Fibonacci day, this workout was dedicated to him and his lasting effect on the world of math. Because of him, we do not have to use those wretched Roman numerals because he introduced the Hindu-Arabic numeral system to Europe which we still use to this day. And he also had this cool sequence of numbers named for him. Thank you Fibonacci. Thanks from the bottom of our hearts. But YHC digresses…
COP — SSH, LBC, Tempo Merkins, reverse crunches, AST’s, American hammers, plank jacks, DQ’s
(Many PAX members were unaware that Fibonacci had his demons and was definitely far from perfect. YHC did some research on the dark web that casts a serious shadow on the life of our hero Fibonacci.)
He looks like an innocent schoolboy but his many secrets were recently brought to the light of day after the raid on Area 51. What the hell is up with that stupid hat?
The first of his unknown secrets uncovered on the dark web was his nightly ritual of sneaking out of his house and down to the convent to play a little Peeping Tom action on the nunnery not too far from his house. In honor, we did 2 sneaky merkins, ran for a bit, picked up a a kettle bell and then did 3 bob and weaves (to duck out of sight of the Mother Superior when she came around). Increase to 5 sneaky merkins and 8 bob and weaves. Then 13 sneaky merkins and 21 bob and weaves. Fibonacci never got caught in his little sneaky game. But the dark web knows…
from L. to R. Mario, Super Mario, Luigi
More research on the dark web revealed his out of control passion for the plumbers wife who lived on the outskirts of town. This was the result of their secret tryst. Three high spirited baby boys who showed a knack for getting into trouble and going on wild adventures across many worlds. In honor of the triplets, we did the illegitimate triple check. 1st time — timer is the donkey kicker who did 8 — others were doing KB Thrusters and lawnmowers. All complete that round. Then up the ante to 13 DK’s for all. Up the ante again to 21 DK’s.
Prison is hell, especially for a guy like Fibonacci who wore a weird looking hat.
Things really spiralled out of control after that as Fibonacci spent some time in the local slammer for racketeering and tax fraud. (He was good with numbers, but not that good). In the big house, he developed a very important game called Don’t Drop the Soap. In honor, we played the same game with Kettle bells. Hold the KB out in front with straight arms. Upon dropping the KB, do a penalty lap around the loop and then come back and do 5 overhead presses. play again with penalty lap and 8 presses, then again with a lap and 13 overhead presses.
Fibonacci gets back in line. After his ugly and sordid past, the dark web notes that his life was changed and he got back on the straight and narrow. In honor of this, the PAX got in a line and passed a KB from person to person to celebrate his changed life. Each pax member would pass the KB and then run to the back of the line to continue the fun.
Numbers, Names, Announcements
YHC took us out.
NMS — Yes, today is a Fibonacci day but YHC didn’t realize this until he came home and talked to his daughter about what we did this morning. She asked “Is today a Fibonacci day?” YHC was astonished upon looking at the date that it actually was!! 8 and 21 are on the sequence! Weird!! Had fun this morning, gentlemen! Remember if you need to scoop some dirt on anyone, the dark web is there for you!
7 lucky bros showed up for a Daville workout that would leave them aiken. Here is what transpired…
SSH
Helicopters
Crab cakes
diamond merkins
reverse crunches (gas pumps — they worked!)
AST’s
crunchy frogs
angled knee jumps
american hammers
werkins
Mosey to the bus loop for round one of Aiken legs (20 of each of the following — squats, lunges, split jacks, box jumps)
Mosey to tennis courts for modified 4 corners — Run counter clockwise to corner one, 10 merkins, run the rest of the loop and plank up for the 6 — run clockwise to corner 2 — do 20 mountain climbers, keep going to next corner and do 10 merkins, back to start and plank — run counter clockwise, 10 merkins, run, 20 mountian climbers, run, 30 WW2 situps, back to start — last round — stay at first corner do 40 SSH, run, 30 ww2 situps, 20 mountain climbers, 10 merkins, back to start
Mosey back to Aiken legs area for a second round of Aiken legs! Yay!
5-1-1 5-1-1 5 donkey kicks at Atlee, run to first fence, 1 burpee, run to second fence, 1 burpee, continue to chickahominy wall, 5 more donkey kicks, come back and do the burpees on the way back as well. Then do the same exercises with 4 dk’s and 2 burpees Repeato with three of each. Indigenous people’s run back to the flag
a round of mary including but not limited to the following exercises — mountain climbers, hand release merkins, dirty dogs, LBCs, etc…
Numbers, Names, Announcements
NMS — Being awake at 3:45 has it’s advantages — it means you are up for at least an hour before everyone else and can get mentally ready for the workout. YHC had lots of Q energy today — I hope that energy was spread to the rest of the group! Not much to report from today — mumblechatter was minimal (no Emoji or Labrat or Phonics). The PAX rocked it today — excellent work by all. Thankful for Marco Polo and Bulkhead’s new job situations! Prayers for Helix and his family as mom and daughter head to Childrens Hospital of Philly to hopefully get some answers and peace of mind for the future. Keep praying for our nation as well — there are a lot of good people here in the US, but all we hear about is the truly awful stuff on the news. Bring a positive light to the people you converse with today — you never know what someone else is going through. “Be the change you want to see in the world.” — Mahatma Gandhi
5 firecrackers showed up today for a July 5th beatdown.
Run around the church — hide behind Truck until Phonics found us. 10 burpees OYO, continue run with some karaokes in there for good measure.
COP — High Knees Butt Kickers Twisty Jumps (aka the Richard Simmons, Emoji loved these) Hillbillies Cherry Pickers Tempo Merkins Alternating Shoulder Taps WW2’s Freddie Mercuries SSH
Line up the PAX for some sneaky merkin fun
1st time — 5 sneaky merkins, run to first curb, 5 mountain climbers, run back, 6 inches for the 6
2nd round — 10 sneaky merkins, run to second curb, 10 mountain climbers, run back, 6 inches
3rd round — 15 sneaky merkins, run to third curb, 15 mountain climbers, run back, 6 inches
4th round — 20 sneaky merkins, run to bball hoops, 20 mountain climbers, run back, 6 inches
Tabata heaven 1 — alternate exercises — Situps and flutterkicks 2 — alternate — merkins and diamond merkins 3 — alternate — helix squats and smurf jacks 4 — all out burpees
back to the flag for a few american hammers
Numbers, Names, Announcements
NMS — July 5th — not the day that people remember when thinking of the birth of our country, but possibly an even more important day than July 4th. I wonder what our founding fathers were thinking the day after signing that historic document — was there some buyers remorse? was there an internal struggle weighing the values of safety and conformity vs the possible joyous freedom they could eventually attain? Or did they just dive right in guns blazing, balls exposed? Where are we in our battle against mediocrity, conformity, taking the safe road? Do we strive for something greater than what can be attained through doing things the same old easy way? What have we done to challenge ourselves recently, to challenge others to take the road less travelled, the path that might be harder, but leads to so much growth? There are brothers out there struggling with really difficult things in their lives, things that are difficult to admit, things that drag us down. Who will help carry those burdens? Let’s step up not so much for ourselves, but for the lives of these guys. Make your July 5th just as important as your July 4th. SYITG!
