3 men posted on this pleasant morning to get some kb action in. YHC brought his clubs and Surf n Turf brought his jump ropes, so we were going to mix it up.
Some slow mosey around the parking lot then some COP.
Stations:
Station 1 – a club exercise. Station 2 – a kb exercise. Station 3 – timer, 20x merkins or 50x jump ropes or mosey around parking lot. Rinse and repeat until time.
Mosey back to flag, some GRAMS to close out. Numbers, names, Yardsale took us out.
3 gents posted on a muggy morning to throw some iron around and take on the Merkin challenge.
Mosey around parking lot, then some COP to loosen up. +10 merkins.
11s – merkins + goblet squats (+55 merkins, 65 total)
Triple Check – p1 halos, p2 ww2s, p3 Bernie Sanders to third island and run back
+ 10 merkins (75 total), slow mosey around half of parking lot, + 10 merkins (85 total)
Don’t Drop the Soap – hold the kb as long as possible, once you drop it mosey around small parking lot then 10 more merkins (95 total).
+5 more merkins to get to 100. Some GRAMS to close out.
Numbers, names, Surf n Turf took us out.
2 men posted today. PAX decided to do a Tabatha workout.
Slow mosey around parking lot, some COP.
Tabatha – 30 seconds on, 15 seconds off, 6 sets. Exercises rotated around upper, lower, core.
4 men posted for a shortened workout with some coffee time at the end.
COP – various exercises
Mini Dora – no idea what the exercises were
Some GRAMS to close out. Names, numbers, Opus took us out. Good second F at Starbucks.
4 men posted this morning at Manndate and the PAX realized all 4 branches of the military were represented this morning.
Since the entrance to the school was blocked off, we parked in the back parking lot and used the bus loop for the beatdown.
COP – various exercises
Circuit Stations – Station 1 squats, Station 2 swings with the clubs, Station 3 boat canoes, Station 4 timer jump ropes x 50
Rinse and repeat as you rotate through each station. The timer increased to 75 and 100 jumps for each round.
Numbers, names, Corned Beef took us out.
5 men posted on a humid morning to throw some iron around.
COP – various exercises
11s – squats + halos
Around the parking lot, stopping at each parking light to do different exercises.
Some GRAMS to close out. Numbers, names, Trout took us out.
4 regulars and 1 newcomer posted this morning for some kb action.
Some COP then some Tabatha alternating between upper body, lower body and core exercises. Rinse and repeat
Some GRAMS to close out. Numbers, names, Surf n Turf took us out.
QIC Surf and Turf
Pax:Yardsale, Surf n Turf
Two men showed up for a Kettlebell workout. QIC showed up at 5:33, but we got a good start by doing a lap around the lot.
COP
warmup included the following 10X in cadence: SSH, Imperial walkers, Don Quixotes, Hillbillies, front and reverse arm circles, merkins , flutterkicks, heels to heaven, and reverse scorpions.
After warmups we traveled to each light pole in the parking lot and did the following: 10X each arm lawnmowers, 19X each arm cleans, 20X squats, 10X each arm curls, 20X kettlebell swings, and 30X calf raises.
Next was 11’s. One end was skull crushers, the other end was WW2’S with a kettlebell press.
Numberama, Namerama, Yardsale took us out.
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.