Tag: MANNdate

  • The 12 Kettle Bell Pains of Christmas

    5 Davillians on a below freezing Christmas Eve Eve came out to swing around their Kettle bells.

    This how it sent donw

    COP (ALL IC) – SSH, DQ, Hillbillies, Flutter Kicks, Dolly, Rosalita, Arm Circles

    THANG

    The 12 Pains of Christmas – 12 Rounds, 12 Different exercises , 12 reps, with a lap between rounds:

    1. Slingshots
    2. Halo
    3. Deadlift
    4. Swings
    5. Goblet Squats
    6. KB Burpees
    7. KB Flutter Kick
    8. Situp + Press
    9. KB Leg Raises
    10. Clean
    11. Press
    12. Clean + Press

    Quintuple check – Donkey Kicks, Incline Merkins, Swings, Merkin Rows, Murder Bunny to the median and back. 3 Rounds

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Fun morning. Enjoyed leading!

    SPIT ON THAT!!

  • Frozen Rainbow

    4 men and YHC’s 2.0 braved a frigid Wednesday morning to hoist some cold iron.

    Mosey to front of school for COP: SSH, merkins, LBC’s, Imperial Walkers and helicopters. Head back over, pick up our KB’s and straight into a triple check. Timer ran around the drop off loop, rest of PAX alternated b/t halos and situp presses. Once complete, PAX headed to grassy area for Don’t Drop the Soap (hold KB out at full arm extension for as long as possible), lunge to second lightpole and back after dropping it, 3 sets.

    Mosey back to drop off area for form check workout: do 30 reps each of swings, tricep press and goblet squats, all at one half to three quarter speed, paying close attention to technique, the slower the better.

    After the PAX completed this, YHC led them in stretching for the last 5 minutes.

    Numberama, namerama, YHC took us out.

    NMS

    YHC’s 2.0 has been asking to come to a F3 workout for a couple of weeks, and so of course YHC fulfilled that request on one of the coldest mornings of the year. Prior to heading out, YHC asked Rainbow to stand outside for a few seconds to test if she was warm enough–got a thumbs up, so off we went.

    Within a few minutes of arriving, Rainbow was being encouraged to not listen to the Q and being told she did the exercises better than YHC, so, pretty typical mumblechatter. It was indeed a pretty cold morning, and the PAX was always appreciative of the chance to run instead of holding onto cold metal. As always the PAX was encouraging to the 2.0, she held her own while learning some new exercises, and YHC was very proud of her effort and results.

    As usual, I have No Idea what I’m doing….

  • Look at that form

    Just two showed up this morning for the beat down. Did some arm circles, scorpions front and back and LBCs. Did a Dora of exercises then it was time. Lots of talking and sweating.

  • Hot for teacher, now go ahead and JUMP!

    A Pax of 5 made it out on a beautiful cool morning to hoist some iron and try to graduate.

    The Thang

    COP: SSH, DQ, arm circles, Imperial walkers, LBC’s. Mosey to bus loop for Billy Madison. Start out with 1 exercise (1st grade), 12 reps, run the loop, repeat first exercise, add 2nd exercise for 2nd grade, run loop, repeat until you have added 12 exercises and graduate MANNdate school! Exercises were: lawnmowers, halos, demon crushers, curls, Helix squats, tricep extensions, situp press, lunges, cleans, flutterkick press, side lunges, and American Hammers.

    Mosey to SF, numberama, namerama, YHC took us out.

    NMS

    YHC found this idea on the F3 website, thought it was a nice variation for a ladder workout. Trout and Bulkhead led the group by getting through 8th grade, but not quite starting high school, while the rest of us were stuck in middle school. YHC had Van Halen playing in the background to honor the passing of Eddie Van Halen, one of the best guitarists of the 80’s and 90’s. There were a lot of Adam Sandler movie references this morning, along with 1 Deniro movie, still not sure how that came up. Trout provided the 4th F to motivate the Pax to finish their reps and run.

    Announcement: Spit is collecting shoes to contribute toward Gypsy’s charity drive, so if you have any extra shoes (not sure if it’s just kids, or adults and kids, check the pre-blast for details).

    As usual, I have No Idea what I’m doing….

  • 4 for a Ladder

    4 Davillians arrived to a wet parking lot at Washington-Henry for some KB fun

    This how it went down

    COP (ALL IC) – DQ, Helicopters, SSH, Merkins, Arm Circles

    THANG

    The Quadruple Ladder – Using parking lot loop. PAX’s KB on one side and cinder blocks on the other. Complete 4 different exerises will routing between KB’s and cinder block. Reps were increased by 5 each time. This is how it looked:

    5 x KB Swings
    10 x CB Curls
    15 x Goblet Thrusters
    20 x Flutter Kick + Press (w/ CB)

    Rinse and Repeat increase reps up to 100 (called time around 85/90)

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    Another one that looked better on paper. As the reps increased, the PAX’s speed decreased. Still a soild workout

    Mumble chatter was light except for Yard Sale going over current life events

    ANNOUNCEMENTS

    • Gypsy is hosting a shoe drive for the month of October. YHC will be collecting for the Daville PAX. See PREBLAST
    • Bulkhead, Corned Beef, and YHC will be running in the 2nd annual Capital Trail 10 miler / 5k. All proceeds to to the maintenance of the trail. Since the event is Virtual we have decided to run on Oct 31st in the morning. Here is the link if you would like to join
      https://runsignup.com/Race/VA/Richmond/CapTrail10Miler5K?raceRefCode=Vvkj8fCl
    • TYA Alternative BRR is set – See PREBLAST

    SPIT ON THAT!!

  • KB firepower

    4 guys came out this morning, but only one brought the extra fire power.

    Pump and Carry round the loop

    COP —
    Hillbillies
    SSH
    Cherry Pickers
    Copperheads
    AST’s
    Merkins
    IJR

    Tabata
    bob and weave, KB swings
    Sit up press, demon crushers
    halos, high pulls
    flutterkicks, am ham

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

    Across the lot
    10 merkins, bear crawl to middle, 10 lawnmowers, run to end, 20 SSH, run back, 10 lawnmowers other side

    15 merkins, lunge to middle, 15 lawnmowers, run to end, 25 SSH, run back, 15 lawnmowers other side

    Some stretching.

    Great job this morning gentlemen! Thanks to Yardsale for bringing the 4th F!

    Peace

    Opus

  • Inaugural Daville 35

    12 Davillians (11 + 1 honorary member) verged on the grounds of the Rutland clubhouse parking lot for a great alternative to the Colonial 70.

    This how it when down

    Setup: 4 teams arrived at the parking lot at 4:30am, setup camp, warmed up, and got instructions from YHC on the 35 mile race.

    THANG

    There were 4 teams of 3 runners. Each runner would completed two loops (6.2 miles & 5.5 miles) in a relay style race.

    Routes

    Loop #1 – 6.2 miles (10K) took the runners over the fly over to service road around and behind Atlee HS. Then into Honey Meadows and around the trail. Finally back the same way then around the Bojangles loop

    Loop #2 – 5.5 miles took the runners around the Rutland Neighborhood into Knollwood for a loop and a hill. Out of Knollwood into Cool Spring West for a loop around that trail. Out and back to Rutland passing the parking lot to the Bojangles loop

    MOLESKIN

    What a great CSAUP!! The PAX crushed their projected times with every team finishing in less than 5 hours. Team Trailblazers lead the way after time penalty was add to another team (more that later). Here were the results

    • Team Trailblazers (Marco Polo, Pavarotti, Helix) – 4:45:10
    • Team The Rat Pack (Faceplant, Corned Beef, Trout) – 4:46:20
    • Team United Nations (The Carpenter, Spit, Bulkhead) – 4:46:35
    • Team Alpha Omega (Sludge, Opus, Glide) – 4:57:20

    The Rat Pack had to take a unfortunate time penalty since Corned Beef didn’t take the correct turn on his 2nd run.

    A few highlights:

    • Faceplant to the title for the fastest 10k with a 44:25
    • Several PAX set PR’s on their 10k including YHC (47:34)
    • Thanks to Luggie who was our runner support on bike
    • “The Returners” (last year’s Colonial team) show what they learned from last year by prepping wiser.
    • The whole race felt like a competition with all team at one point within 5 minutes of each other and three time finishing within a minute and half.

    Final Thoughts – This was fun, challenging, and up lifting. The PAX is already looking forward to do it again soon!

    SPIT ON THAT!!

  • Stinky Fish

    4 men showed up, most of them on time, to break a sweat and build some bonds.

    COP: SSH, helicopters, DQ, arm circles, Imperial walkers.

    The Thang

    AMRAP, 3 sets, each set 10 minutes (except the last, which was 5 minutes due to lack of time).

    Set 1: 10 reps each, lawnmowers (10 each side), technical lunges (10 each leg), swings, and sumo squats. Waiter carry KB around loop when time is up.

    Set 2: 10 reps each, demon crushers, tricep presses, goblet squats, and cleans. Farmer carry KB around loop when time is up.

    Set 3: 10 reps each: calf raises w/ KB, American hammers, squat to reverse lunge, and halos.

    Numberama, namerama, YHC took us out.

    NMS

    Trout started off the gasworks during COP, and was a steady contributor throughout, with YHC occasionally pitching in. Mumble chatter included Trout giving us insight into some truly demented podcast that he either A) listens to, or B) hosts from his house when his family is gone. It was a little unclear, but suffice to say he seems to have a good idea what a Cleveland Steamer is, and thanks to him, so does the PAX. We are NOT the better for it…

    Good work was put in by all, and it was great to lead again. YHC’s ability to Q was again questioned, No Idea why.

    As usual, I have No Idea what I’m doing….

  • I Wonder How it Would Work with Kettle Bells?

    COP

    • Arm circles
    • Helicopters
    • Don Quixotes

    Thang

    Borrowing from IPC’s week 1

    • 2 KB Burpees every 90 seconds
    • 25 Merkin Rows
    • 50 Boat/ Canoes
    • 75 Squat to High Pulls
    • 100 Sit-up Press
    • 125 Lunges (KB switch arms on each rep)

    Numberama

    Namearama

    Yardsale took us out

    NMS

    Had to adjust so times and quantities to fit it all in. Turns out it takes a little longer to set up with a KB as opposed to without.

    Why did I think this would be a good idea?

    Hard work was put in by all and it was good to see the PAX

    It was an honor to lead

  • Say hello to my little friend

    4 men started their hump day by throwing around some iron and reacquainting themselves with an old friend, Eric aka Deadweight.

    • COP
      • SSH x 20
      • Arm Circles x 10 small, 5 big; Reverse
      • Imperial Walkers x 10
      • Helicopters x 10
      • Russian Soldiers x 10
      • Don Quixotes x 10
      • Alternating Lunges x 10
    • Time for a little game of rabbit and tortoise, the F3 way. One person will carry Deadweight (the tortoise), the remaining PAX will bunny hop (the rabbits). The race was from one light pole to the next. The loser(s) will do 3 burpees. Rinse and repeast until all PAX became a tortoise.
    • The 300 circuit – 3 PAX members will do an exercise (KB swings, goblet squats and demon crushers w/ situp press. The 4th PAX will be the timer and carry Deadweight from one parking lot island to the next island then back. Rotate stations until the PAX cumulatively completes 300 reps on each exercise.
    • 5 minutes left, sling shot around the parking lot, boat canoes, flutter kicks with kb presses and end with some stretching.
    • Numberama, namerama, No Idea took us out.
    • Great work gents, thanks for letting me lead today.