Tag: MANNdate

8! guys showed up this morning for a kettlebell bday beatdown

COP — lots of fun stuff

Dora — timer runs to the end of parking lot road and back
100 — KB Squats
200 — round the world
300 — SSH (no kettlebell)

Line up on the wall with a bell for a kb wall sit
Lunge across the road, KB flutterkick presses (20)
Repeato with 25
Repeato with KB thrusters
Then do some DK’s 25
Then do some Smurf Jacks 25

End with some boat canoes by Yardy
Then a little bit of stretching

Reflections — Sometimes an F3 beatdown is simultaneously the hardest AND the most rewarding part of the day. It’s a gift to be able to work out with you brothers and take on the day the right way. Looking forward to many more years!

4 men posted to Manndate for some iron action. Corned Beef brought his clubs so the PAX setup rotating stations with a mosey timer.

Stations included squats, deadlifts, curls, figure 8s and various club exercises.

Some boat canoes and GRAMS to close out. Numbers, names, Corned Beef took us out.

3 men showed up for some iron tossing. YHC brought his clubs and jump ropes to do some circuit training.

Surf n Turf lead the COP

Workout station: KB station, Club station, jump ropes as the timer. Rotate through stations, different exercises.

Some GRAMS to close out. Numbers, names, Surf N Turf took us out.

2 men posted on a beautiful hump day to throw some iron around. The PAX decided to do a Tabatha workout.

Mosey around parking lot then usual COP

Tabatha – 30 seconds on, 15 seconds off, 6 sets. The exercises rotated between upper body, lower body and core. Rinse and repeat.

Some GRAMS to close out.

Numbers, names, Surf n Turf took us out.

Warmup was led by Surf N Turf. We did SSH’s, Heals to Heaven, Alabama Prom Dates, Arm Circles and some others.

First set of exercises we walked the bus loop doing a different KB exercise at each light pole. We did Curles for the Gurls, Demon Crushers, Calf Raises and some others.

Second set was 11’s across the parking lot. We did Lawnmowers and Sit Up Presses.

Yard Sale took over for some 4 corners although I think we did 5. Exercises were boat-canoe, squats touching bench with your rear, KB swings switching hands and a couple more.

Time was up. Numberama, Namarama. Announcements – Wong Tacos is open – we need to plan a visit next week. Maybe Tuesday which works well for Macho. The guys with kids at home are limited when they can attend. We empty nesters are pretty flexible. See you guys tomorrow for run/ruck/walk. SYITG.

3 men barely beat the fartsack to get some iron pumping.

COP – usual stuff

Walking around the parking lot, stopping at each light pole do an exercise. Various upper body on one side and lower body on the other side.

11s – Demond crushers + WW2s with pumps

Little stretching to close out. Numbers, names, Surf n Turf took us out.

YHC showed up to see Yardsale and Surf and Turf. Broke out the jump rope and 10# mini iron bats for a station workout, here is what happened.

COP

Circle up for 20 ssh, then mosey a lap for warm up.

THANG

Station 1 (S1) – jump rope for 50 reps as the timer, S2 – Bat swings to vertical, S3 – KB curls, we rotate through all stations for a set. Complete 2 more sets for a triple check. walk a lap.

S1 – jump rope 60 times as timer, S2 – tricep extensions, S3 – KB swings and we rotate through all stations for a set. Complete 2 more sets for a triple check. walk a lap.

S1 – jump rope 50 times as timer, S2 – Around the world with curls, S3 – sit up press and we rotate through all stations for a set. Complete 2 more sets for a triple check. walk a lap. This was the end of the time for today.

Numberama, namerama, Yardsale took us out in prayer.

Great workout this mrong gents, see you in the gloom soon….Cheers, CB!

Bulkhead and Yardsale met on a perfect Wednesday morning for some kettlebell work. Bulkhead warmed us up with some exercises followed by a Tabata.

Yardsale took us out. Prayers to several PAX members who are having health issues (themselves or family).

Due to the icy conditions, the PAX decided to shift Manndate to Pearson’s Corner Elementary School. The PAX circled up in the main courtyard and the beatdown began.

COP – usual exercises.

EMOM – every minute on the minute. Perform various exercises and reps called out by the Q every minute on the minute.. Rinse and repeat for about 30 minutes.

Some boat canoes and GRAMS to close out. Numbers, names, Corned Beef took us out.

3 men posted on a cold morning to toss some iron around. YHC had some Tabatha in mind and the PAX went along.

COP – mosey around parking lot, usual exercises.

Tabatha – rotated between upper body, lower body and core exercises.

Numbers, names, Boo Boo took us out.