Just the two of us showed up on a cool rainy morning. We headed from the cars straight for the covered sidewalks near the school. We warmed up. We did a Wilt including LBC’s, Squats, Calf Raises at the Flag Pole and Heals to Heaven. We did 4 laps around the courtyard with an exercise at each corner. Did 10 of each first lap followed by 20, 30 and 40. Namarama, Numberama, Prayer by No Idea and we ran back to the cars.
Author: Yard Sale
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Manndate 10-20-21
Warmup: SSH, Hand Release Merkins, Heals to Heaven, Arm Circles
Workout:
Partner Wilt – One partner runs bus loop while the other does exercises. Switch places after each loop. Together do a total of 100 of each exercise: Sit Up Presses, Demon Crushers, Boat Canoe, Lawn Mowers (each side).
Partner up. One Partner runs the bus loop while the other does 40 of each: Lunges with 2 kettle bells, single arm curls (each arm), Halos – each direction and Merkins with your KB.
Numberama, Namarama, No announcements. Prayer by Yardsale. A little mumble chatter and we all headed out. SYITG.
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Tabata Friday
5 guys met on a beautiful Friday morning. We started off some some parking lot tracers followed by a jog around the bus loop, facing the same direction the entire time (forward, karaoke, backwards, karaoke). That was it for the warmup. and time to start the Tabata. We lined up on the sidewalk in front of the school. Exercise 20 seconds, 10 seconds off. We did 9 exercises with 8 sets each. Exercises were as follows: Merkins, Hold 6 Inches, Calf Raises, Balls To The Wall, Heals to Heaven, Helix Squats, Plank with Shoulder Touches, Freddie Mercuries and finally, lunges back to the parking lot area. Numberama, Namarama, a little small talk and MudFace took us out with a prayer. Enjoyed the morning with the old timers and the new guy Clint. I think Clint is going to fit in. Have a great weekend and SYITG!
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Chewy Provided Some Late Fathers Days Gifts For MudFace
Warmup: Yard Sale led parking lot tracers, SSH’s, Hand Release Merkins, Arm Circles and Cherry Pickers.
Workout: Yard Sale led step ups on the rail road ties, calf raises, the things where you put your feet in the swing seat, assume plank position and pull your knees up to your chest. Finished up with LBC’s with your feet in the swings.
Chewy was up. Boat Canoes (with way to long in canoe). Partner up – one partner runs the track in one direction while one bear craws the other. When runner catches the bear crawler, they switch. Teams did this until they completed a lap around the track.
Mud Face was up. Partner up. One partner runs out to touch a tree while other partner does burpees. Partners switched places until each partner had touched 10 trees. My partner threated to walk if I didn’t knock out more burpees so I had to man up and quiet down.
Moseyed back to the parking lock doing karaoke’s led by Yard Sale.
Numberama, Namarama and a prayer from Mr. Holland. No announcements but we stayed around for a little while to catch up. It was good to be with the guys on a warm humid Monday morning. Welcome to summer. SYITG.
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I’m Tabata Sore
Six showed up on a humid morning with a blood moon for a little Tabata Beatdown. We started off by running a few laps around the bus loop. We started off forward, karaoke to the left, run backwards and karaoke to the right. We went around 3-4 times. Bulkhead was a little late. We did one more with him so he wouldn’t feel left out. Next we did a random # of SSH’s, Cherry Pickers, Hand Release Merkins and Freddy Mercury’s.
The workout was a Tabata. Who doesn’t love a Tabata. We did 9 different exercises, 8 sets of each. 20 seconds on, 10 seconds off. The exercises were: Demon Crushers, Sit up Presses, Calf Raises, Lawn Mowers, Boat Canoes, Lunges, Halo’s, Hold six inches on your back while doing presses and lastly, Mud Face Squats.
At this point we were a minute over so we wrapped it up with numberama, namarama, announcements (convergance on Memorial Day) and a prayer by the Q.
I was sore before we even left so I’m thinking this was a good workout. I had a lot of checks to sign at work today and my hands were shaky for the first couple of hours which is usually a good sign. It was a pleasure Qing today and I look forward to seeing these guys again later in the week. As a wise person once said, every day that starts with F3 is a better day because of it. Yardsale.
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Mann Potato
No Q this morning so we did a hot potato which was a lot of fun. I was running late this morning so I’m not sure what they did for warmup. First up was Mud Face. We broke up into 4 parking spaces. 1st person did Sit Up Presses, 2nd Person did presses, 3rd person did Merkin Presses, 4th person ran around the bus loop. After the runner returned, everyone shifted spots down 1. We did this cycle so everyone did each twice. Next up was Yard Sale who had us each laydown on a line next to each other in the parking lot. Everyone holds 6 inches with their KB over their head. #1 rolls over, does 5 merkins and heads to the other end of the line and holds 6 inches. Each does this and we worked our way to the other end of the parking lot. Next up was Rounders. Rounders had us do laps around the parking lot doing various carries. Last up was Mr. Holland who had us do 11’s with lunges in between. The two exercises were figure 8’s and ??. We finished up right on time. Numberama, Namarama, Announcements, Prayer by Mud Face. We talked about Rounders upcoming trip and all headed home. Another great day started with F3. I’m swamped at work but life and work goes better when I start if with F3. SYITG.
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3 Runners and Me
Nobody signed up to lead so I took it. Mosey behind the school to warm up. Warmups included SSH’s, Freddy Mercuries, Tempo Merkins, Arm Circles and some others. Maybe not a good idea with runners but we headed to the access road behind Atlee to the first street light. We raced to the next light – winner picked the exercise we would do 15 times. We repeated and did a different exercise at each light. Exercises included MudFace Squats, Merkins, LBC’s, Burpees and several others. The guys let me win a couple of the races. At the end of the lights was the hill. We did 11’s on the hill, starting with 10 Burpees at the bottom and 1 Heels to Heaven at the top. Bernie Sanders up the hill and run back down. Helix was the pace setter on these but we all finished. We moseyed up to the practice football field where we each grabbed a pole on our backs. We held 6 inches, the first guy rolled over, did one Merkin and headed to the other end of the line, laid down and held 6 inches. We did this to the end of the straight away. We still had 5 minutes so we moseyed to the basketball court for some suicides. We each did 4 and moseyed up to the front of the school. Numberama, Namarama, announcements and prayer by Yard Sale. It was fun this morning but I’m feeling it a little in my legs sitting here at my desk. It was a great morning. SYITG.
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Two Pairs at Anvil
No Q for today so we did a hot potato. Yard Sale warmed us up with SSH’s, Arm Circles, Freddy Mercuries, Tempo Merkins, and maybe something else. Mosey to the track for a wilt. 100 reps, lap around the track and repeat 4 times. Exercises were LBC’s, Monkey Humpers, SSH’s and Heals to Heaven. Trout took if from there. Mosey to the hill in the back of the school. Partner up. One Bernie Sanders to the top of the hill and runs back while the other does two two donkey kicks against the school followed by a decline merkins with feet against the school. Each team did 5 reps each. For the next 5 reps, one ran up the hill and bernie sanders back down while the partner did squats. 5 reps of this. At this point, we were out of time and headed back to the parking lot. Numberama, Namarama, talked about Rounders heading to Kuwait for the next year with The National Guard. Prayer by Rounders and we were off. Keep Rounders, his wife and future offspring in your thoughts and prayers as he heads off at the end of the month. Another great morning with the F3 guys. Thank you for letting me participate.
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Rounders Is Heading to Kuwait
Three guys showed up on a crisp April morning. I was afraid I didn’t layer up enough but that quickly passed.
Warmup: Arm Circles, SSH’s, Hand Release Merkins, Cherry Pickers, Freddy Mercuries
Headed to the parking lot for Beep Test. We made it to round 6-7 this time. Thank you Mr. Holland for pushing us. Modified Wilt – 100 Monkey Humpers, 100 LBC’s, 50 Hand Release Merkens, 50 SSH’s and 100 Alabama Prom Dates. Between the exercises we took a lap around the parking lot. We stayed in the parking lot for some 11’s. At one parking lot island we did Burpees and the other we did calf raises. That was a lot of burpees. We had another 5 minutes so we had one guy run to touch a tree and the other two did Balls To The Wall. When the runner returned, they switched. We did 5-6 sets each. Time was up so we headed over to the cars. Numberama, Namarama and prayer by Yard Sale. Rounders is being deployed to Kuwait for a year later this month. Please keep he and his family in your prayers.
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Quad Anvil
It’s been a long time since we had 4 guys at Manndate. It was great to see Mud Face back at Manndate!
Yard Sales started off by warming everyone up: Russian Soldiers, Cherry Pickers, Freddy Mercuries, Tempo Merkins and Windmills.
Four corners on basketball court: Markins, Calf Raises on 6×6’s, Heals to Heaven and Mud Face Squats. We went around 4 times – 10 each followed by 20, 30 and 40.
The Q was handed over to Trout. Trout had us do 20 reps where you put your feet in the swing and pull them to your chest while in the plank position, 20 incline merkins, 10 reps where you hand from the monkey bars and touch your toes to the money bars, followed by a lap around the gravel track. We did each of these 3 or 4 times.
With 2 minutes left, we headed back to the parking lot for numberama, namarama, announcements and a prayer. Mud Face had the idea of having an event that involved feats of strength as opposed to the running events that have been planned outside of our regular workouts. If people are interested, he’d like to set something up. Many of us hadn’t seen Mud Face in a while and had said a few prayers that he’d be back. Mud Face took us out with a prayer and we headed out. Every day that starts off with F3 is a better day for me. I hope you feel the same.