Tag: MANNdate

5 men posted this morning for a tabatha style kb workout.

COP

Tabatha

Stretching to close out. Names and numbers. Opus took us out.

3 men posted on a beautiful fall morning for some kb action. The PAX decided to hot potato it for Q

• COP (Bulkhead)
  • Helicopters, arm circles, imperial walkers, etc.
• Triple Check
  • P1-halos, P2-WWIIs w/ thrusters, P3-lap around parking lot
• Triple Check (Boo Boo)
  • P1-mudgar halos, P2-curls, P3-murder bunny to end of parking lot
• 4 Corners (Yard Sale)
  • C1-20x lawn mowers, C2-20x demon crushers, C3-20x squats, C4-20x calf raises
  • Boat canoes
• Numbers, names, Yard Sale took us out
• Notes:
  • Great mumble chatter as always
  • Happy hour this Thursday at 6pm at PBR

COP —

hillbillies

SSH

cherry pickers

jump squats

AST’s

crabcakes

IJR

pistol squats foot on wall

20 stepups, 15 dips. 10 tempo inclined merkins — repeat stepups with bell

20 squats, walk half loop, 15 squat with press, walk half loop, 10 squat with press and tricep

LAZY DORA

100 am ham	BTTW
150 thrusters	partner does people’s chair against wall
200 kb flutterkicks	6 inches
flutterkicks, am ham

Boat Canoes

Warm-O-Rama:

• Arm Circles x10
• OH Claps x10
• Toe pull squats x10
• Don Quixotes x10
• SSH x25
• Merkins x10
• Ham Rockers x5/5
• 200m Run

The Thang:

• Buy in: Bear crawl 2 parking spaces, lunge 2 spaces down the lot. 
• 8 min KB OH presses 30 seconds per side 
• 200 meter run
• 4 min single arm KB curls alternate every 8-10 reps
• 200 meter run
• 4 min single arm KB triceps extension alternate every 8-10
• 200 meter run
• 4 min KB rows alternate 8-10 reps
• 200 meter run
• Cash out: Bear crawl 2 parking spaces, lunge 2 spaces down the lot.  

COT

6 men posted on a nice fall morning for a kb beatdown.

YHC offered up the Q and the PAX decided to hot potato.

• COP (Bulkhead)
  • SSH, neck rotations, arm circles, alt lunges, LBCs etc
• Mini Dora (No Idea)
  • Lunge to end of parking lot and back (timer)
  • 50x Lunges, 100x lawn mowers, 150x demon crushers/curls
• Wall sit (Boo Boo)
  • Wall sit until you want a break then do a burpee, rinse and repeat
• 4 corners (Yardsale)
  • C1 – 40x curls
  • C2 – 25x WWIIs
  • C3 – 40x skull crushers
  • C4 – 40x calf raises
• Boat canoes by Yardsale
• Numbers, names, No Idea took us out
• Great job gents!

• YHC came in hot with the mudgar(Indian club bells) for the PAX to try out. The mudgar is essentially a club or hammer with the weight on one end. It is very beneficial for rotational strength.
• COP – Spit started warming up the PAC
• Parking lot stations – multiple exercises rotated with parking lot run as timer
• Hard work put in by all
• Numbers, names, Spit took us out

3 Davillians and a Summer Tourist arrived at WHES on a cool Aug morning for the mid week KB workout. Bulkhead had original had the Q but message out very earlier he couldn’t make it so Hot Potato was called

This how it went down

Spit’s Q

COP (ALL IC) – SSH, Goblet Squats, Helicopters, KB LBC’s, Heels to Heaven, HRM’s, Arm Circles

7’s – Goblet Squats one side, KB lunge to the other side, Lawn Mowers on that side

Boo Boo’s Q

3 minute Wall Sit with KB. Every time you break the sit complete a Burpee

4 Rounds of 10 Single Arm Curls (each arm) and 10 Tricep Curls (each arm)

10 Renegade row + Overhead Press

Yard Sale’s Q

4 Corners – 40 Calf Raises (holding KB), 40 Sit up + Press, 20 Press Curls (each side), 40 Bench Bump Squats

10 Secs Boat/Canoes

Numberrama, Namerama, Announcements, Yard Sale took us out

MOLESKIN

Bulkhead was planning “Something New” for this morning but the 2.0’s had something to say about that. No worries, the PAX got it done with something new is version of a hot potato

Good to see Snuff this morning as he is finishing up his Summer Tour.

SPIT ON THAT!!

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

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.