Tag: MANNdate

  • The beast returns

    3 gents showed up on a humid morning to throw some KBs around.

    • COP
    • The Beast (6x6x6)
      • Squats
      • WWIIs w/ press
      • Lawn mowers
      • Calf raises
      • Flutter kicks w/ press
      • Curls
    • Boat canoes by Yardsale and some stretching to close it out.
    • Boo Boo took us out

  • That’s not Amish

    The regulars pulled into the lot to find a couple of new guys waiting already.

    • Mosey around the parking lot
    • COP
    • Tabatha – 20 seconds on, 10 seconds off, 6 sets
      • Squats
      • Clean and jerks
      • WWIIs w/ press
      • Calf raises
      • Curls
      • Flutter kicks w/ press
      • Lunges
      • Boat Canoes
    • Some stretching to close it out
    • Numbers, names, Yardsale took us out
    • Welcome to F3 Yoder, keep coming back.

  • Beast or Beast Light?

    3 PAX pulled in hot at 0530 to get the day started with:

    COP: SSHs, IWs, Helicopters, Birddogs, Suzanne Somers, Merkins, and Freddie Mercurys IC.

    Mosey to the teardrop bus loop for a Beast … or a Beast Light?

    Round 1: Right-hand waiter carry. 6 Squats at each light post. After 3 light posts turn around for the Beast… no, carry on around the tear drop. There are 5 light posts, so, Beast Light. But PAX did this first light post at the beginning and end for 6 rounds, so, Beast.

    Round 2: Left-hand waiter carry and Curls.

    Round 3: Back carry and American Hammers.

    Round 4: Around the world to the right and Tricep Extensions.

    Round 5: The grand finale: Around the world to the left and Burpee with a jump over the kettlebell. Bulkhead pointed out that this was round 5, not 6. Maybe it was a Beast Light after all.

    After round 5, no time for round 6, so Beast Light it is. Mosey back to the VSF for a quick round of Flutter Presses IC, the forgotten 6th exercise.

    COT: Bike ride at the The Anvil next Tuesday.

    NMS: YHC relived memories of the Century Classic, where Mann Date was the first station with a kettlebell Beast (or was it a Beast Light?).

    In the COP, YHC got a Davillian to say “eleven” and so joins Rosie in a super-elite club.

    Great conversation with Corned Beef and Bulkhead about things that don’t make sense like living at the Ritz, travel sports for kids, and two lane roads between Richmond and Virginia Beach.

  • Damn Yellowjackets!

    4 men posted at MANNDate for some kb action.

    • COP
    • 11s – goblet squats + merkins
    • Mini Dora – 50 x step ups, 100 x curls, 150 x demon crushers
    • 4 corners MOM – 20 x American hammers, flutter kicks, WWIIs, boat canoes
    • Stretching

    Numbers, names, Yardsale took us out.

  • 2 dudes

    2 dudes came to heft some bells this morning. Here is what went down…

    COP — Helicopters, DQ, Hillbillies, copperhead squats, HRM, AST’s, leg lifts, freddies

    Progressive Dora
    100 renegade rows
    200 Goblet squats
    300 flutterkicks holding bell
    other partner runs to first light then back, then second light and back, progressing to the last light and then regressing to the first light

    11’s
    1 demon crusher, 10 merkins

    time for a few boat canoes

    Lots of extra talk time this morning. Yard sale is a good talker. 🙂
    The most fun two people could have together without getting jiggy with it.

  • LIFO Q

    YHC was running late to Q this morning, luckily the PAX picked up the slack.

    COP
    Hot Potato Q – each PAX called out an exercise. Squats, halos, merkin rows, gorilla curls, tricep extensions, etc.

    Mini Dora – mosey to bus loop overhead cover. P1 run to basketball hoop and back. P2 does exercise. Switch, rinse and repeat. 50 squats, 100 curls, 150 LBCs

    Finished up with some Yardsale’s boat canoes.

    Numbers, names, Spit took us out.

  • The Flatulating Stallions

    YHC left the friendly confines of SOJ and traveled beyond the wall for a kettle bell beatdown. 5 Davillians posted and were ready to put in some work. Here is a brief summary for your viewing pleasure.

    To the bus loop for Warm-up: Side Straddle Hops, Imperial Walkers, Cherry Pickers, Alabama Prom Dates, Freddy Mercury’s, Hand Release Merkins AND High Knees, Butt Kicks, Bernie Sanders, Lunge Walks across the parking lot.

    Back to the front of the school for Exercise One: Partner up for resistance band circuit.

    Out and back up the parking lot: Sprints, Forward Straddle Hops, Plank Walks. Partner holds the band during the exercise. Lots of horse riding references! Enjoyed working with Bulkhead on this one.

    Exercise Two: 4 corners with Kettlebells : 20 WWII situps with lift, 30 Reverse Forearm Curls, 40 Goblet Squats, 50 Calf Raises. Around the worlds in between stops.

    to the back of the school for Exercise Four: Parachute Work
    One man calls and ab exercise for the PAX, then sprints across the field with parachute and back.

    Exercises included LBC’s, Scissors, Flutter Kicks, High Plank, Heels to Heaven and American Hammers.

    Back to the Flag for a few minutes of Kbell exercises: Bob and Weave, Lawnmower Pulls.

    Names/Numbers/Announcements

    Opus took us out.

    Final Thoughts: Had a great time catching up with the Daville crew! Appreciate the hospitality. I would definitely encourage everyone to do the Summer Tour and/or try to post to some different workouts – Well worth the trip. I had all of my coupons in the car from Monday so decided to break out the bands and the parachute once again. They appeared to receive favorable reviews from those in attendance.

    SYITG

  • Stunt Drivers

    The PAX came in hot this morning for some kb action.

    COP

    Tabatha

    • Halos
    • WWIIs
    • KB swings
    • Demon crushers
    • Flutter kicks w/ presses
    • Goblet squats
    • Curls
    • American hammers
    • Calf raises

    Numbers, names, Boo Boo took us out.
    Notes – great to see Boo Boo back at it. Memorial Day Convergence this Monday at 7am at Tredegar Iron Works.

  • The Macebell

    YHC brought a surprise to the PAX today. The mace bell or gada as it is known in India, is an equipment used by Indian wrestlers and warriors for centuries. YHC built an DIY macebell using a shovel pole, my daughter’s Halloween candy bucket and quickcrete.

    Some COP then the PAX was introduced to the macebell. Then the PAX went back to our regularly scheduled KB program.

    4 corners – Halos x 10 each side, Squats x 20, sit-up presses x 20, calf raises x 20

    Triple check – P1 curls, P2 demon crushers, P3 sprint between islands

    11s – deadlifts + step ups

    Some stretching, numbers, names, No Idea took us out.

    Great to see No Idea again.

  • Kettlebells rock

    dos hermanos showed up to rock some kettlebells

    COP — lots of fun exercises!

    to the bus loop
    alternate 20 over head presses, 20 goblet squats each light

    lazy dora
    100 KB flutters, 6 inches
    150 KB lawnmowers, peoples chair
    200 round the worlds, plank

    11’s
    burpees and sit up presses

    End of story