Tag: MANNdate

3 Davillians came out to enjoyed the cooler but still humid morning for some KB fun.

This is how it went down

COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, Flutter Kicks, Arm Circles

THANG

Block + Bell Horseshoe – Using he length of the parking lot, start at one side with cinder blocks.

• 1 Burpee Block Jump Overs then running to the other side and complete 5 KB Swings.
• Run back for 2 Burpee BOJ’s then back to the KB for 5 Swings + 5 Goblet Squats.
• Rinse and Repeat up to 5 Bupree BOJ’s and the following exercises: 5 Swings + 5 Goblet Squats + 5 Overhead Press (Right) + 5 Overhead Press (left) + 5 Sit up/Press.
• Reverso back down starting at 4 Bupree BOJ’s and removing Swings. Finish with 1 Burpee BOJ’s and 5 Sit-up/Press

Block + Bell Horseshoe (Round 2) – Same length but switching the cinder block exercise

• 2 Leg Lifts w/ Block Hold then running to the other side and complete 5 KB Swings.
• Run back for 4 Leg Lifts w/ Block Hold then back to the KB for 5 Swings + 5 Goblet Squats.
• Rinse and Repeat up to 10 Leg Lifts w/ Block Hold and the following exercises: 5 Swings + 5 Goblet Squats + 5 Overhead Press (Right) + 5 Overhead Press (left) + 5 Demon Crushers
• Reverso back down starting at 8 Leg Lifts w/ Block Hold and removing Swings. Finish with 1 Burpee BOJ’s and 5 Demon Crushers

Back to the SF for Numberama, Namerama, Announcements, YHC took us out

MOLESKIN

Small but great PAX today. Wild Thing finally made it out for a Wednesday workout and crushed it. Trout pushed through the humidity and YHC did his best to keep up as well.

Today’s workout was inspired by hopefully the up coming Iron PAX challenge. Trout shared a story from last year’s Iron PAX where he EHed a buddy to attend F3 Atlanta and his first post was an Iron PAX challenge. Ouch!

Great mumble chatter about up coming school year and more stories from Trout’s cross country drive

SPIT ON THAT!!

COP

• SSH
• Arm circles
• Don Quixotes

The Work

3minute merkin

10 minute AMRAP

Gorilla Complex

• 8x Bicep Curls
• 8x High Pulls
• 8x Military Press
• 4x Tricep Extensions
• 8x Push-ups
• 80% sprint to curb and back

2 minute merkin

10 minute AMRAP

Bear Complex

• 1 burpee
• 1 two hand clean
• 1 front squat
• 1 over head press
• 1 back squat
• Add 1 rep each round

1 minute merkin

5 minute AMRAP

• Demon crusher
• Sit and press
• Chest press

Numberama

Namearama

Opus took us out

NMS

YHC has not seen his F3 brothers since the Quarantine began. So when the chance came to post and lead came up he could not let it pass. Three months and an internet connection lead to the timed single merkin.

Strong work was put in by all

It was an honor to lead

Two fighters decided to shake off the fart sack and try out some fun this morning that went something like this…

COP all IC – 20 SSHs, arm circles, 10 don quixotes, 20 LBCs, 10 hand-release merkins, 10 goblet squats.

Swing & Goblet Squat Ladder

10 two-hand kettlebell swings / 10 goblet squats, 10 swings / 9 goblet squats… ladder down until you perform 10 swings / 1 goblet squat

Sit-Up and Go

One person does sit-up presses while the other walks around the bus loop with kettlebell raised high. Continue until each goes around the bus loop 2x.

The Beast Mother

Start with two reps each on both sides and add two reps and repeat until you peak at 8 reps on both sides for the following: One arm swing, Clean & Press, Snatch, Front squat to press

Series of Ab Fun

15 LBCs IC, 10 WWII situps OYO, 15 flutterkicks IC, 10 WWII situps OYO, 15 american hammers, 10 WWII situps OYO, 15 freddie mercuries, 10 WWII situps OYO.

Numberama, Namerama, YHC took us out.

NMS:

YHC showed up at 5:25 am to an empty parking lot. It was still empty at 5:31 am but then Yardsale rolled in. Nobody had the Q but YHC had some memories of some old MANNDate Q’s in mind so he took it and ran with it.

Good mumblechatter was expected with Yardsale but the exercises kept the talk to a minimum. There were ample opportunities to catch up in life, however. The 2nd and 3rd F make it into the conversations if the PAX is open to it!

4 Davillians showed up for some mid week Kettlebell fun

This is how it went down

Mosey over to our normal COP courtyard

COP (ALL IC) – DQ, Helicopters, SSH, Cherry Pickers, LBC’s, Flutter Kicks, Heels to Heaven, HRM, Arm Circles

THANG

Mosey to the back of the school

Partner Loops – Partner up, first part work on an exercise while second partner does a loop around sidewalk. Exceries were as follows:

• Step up the stairs and backwards down holding the KB
• Leg lifts with KB
• Overhead Press

Mosey to the bus loop

Dora – 100 Merkins, 200 Demon Crushers, 300 Goblet Squats

Mosey to the SF

1MOM – Boat/Canoe

Numberama, Namerama, Announcements, YHC took us out

MOLESKIN

Great morning with the small PAX. Mumble chatter about Phase 3 and if concerts will happen this summer. Yard Sale and YHC had some issues with flies/bugs attacking us during the COP. Must be something in our blood

SPIT ON THAT!!

2 men braved the rain to throw some iron around this morning.

• COP
  • SSH x 20
  • Helicopters x 10
  • Imperial Walkers x 10
  • Don Q x 10
  • Arm circles x 10 (small), x 5 (big); Reverse
  • Copperhead squats x 10
• Ladders – Do three exercises, KB swings, Goblet Squats and Clean and Press with increasing reps with a lap around the parking lot in between sets
  • Round 1 – 1 rep KB swing, goblet squat and clean & press each arm, lap around the parking lot
  • Round 2 – increase to 2 reps
  • Rinse and repeat up to 10 reps each
  • What goes up must come down. Start decreasing reps 9, 8, 7
• With 2 minutes left YHC decided it would be good to stretch out to finish the workout.
• Numberama, namerama, Trout took us out.
• Notes:
  • YHC was afraid of another lonely Manndate workout until Trout pulled in at 5:29
  • Trout and family will be on a RV journey across America for the next 3 weeks. Everyone please wish them a safe and fun roadtrip.

5 guys without their burgers and fries brought their kettlebells instead and ate up the workout.

Walk around the loop with kettlebell high and proud

COP — included butt kickers, high knees, toe taps, helicopters, lbc’s, HRM’s, figure 4 reverse crunches, APD’s, one legged APD’s, monkeyhumpers

Proper Dora — 1 person does a set of 10 halos, 20 situp presses, 30 goblet squats
while the other person runs laps — after one set is done, switch people until each person has done 5 sets.

Numbers, Names, Announcements

NMS — Umm — that took a lot longer than YHC thought it would. YHC had two more activities that would have been fun, but oh well, save them for the next time.

Plus, the PAX somehow got over two miles running this morning. That was also a big surprise. SYITG!!

Opus

6 Davillians arrived on a Wednesday morning for a KB fun.

This is how it went down

Warmup – Mosey around the parking lot twice

COP (ALL IC) – SSH x 51 (Happy Birthday Yard Sale), DQ, Goblet Squats, LBC’s, Flutter Kicks + KB Hold, Halo x10 + Triceps overhead x5, Reverso.

THANG

Kettlebell Ladder Complex – 5 exercises strung together intelligently so they can be performed from one into the other without rest or having to stop in between. … Start with 1 rep set and up to 10 reps

Slingshots
single Arm Deadlift
Swings
Squats
Situp + Press

Demon Crushers x25 IC

Triple Check – Donkey Kicks, Rows, and Figure 8 Lunge

3 MOM – LBC’s KB Hold, Flutter Kick + Press, Goblet Hammers, Boat/Canoe

Numberama, Namerama, Announcements, then Yardsale took us out

MOLESKIN

First off Happy Belated Birthday Yard Sale, 51 years young (Respect!).

Great to be back at MANNDate. YHC wanted to try something new with Kettlebell complex. It definitely brought its own challenges.

Good to see No Idea and Trout out and about with us today

ANNOUNCEMENTS

Don’t forget to sign up for the Post challenge this month: https://docs.google.com/spreadsheets/d/12T3CrYVUljOlFu9FYO3krk-ZaVehZMF5LZ7kN05EHDA/edit?usp=sharing

SPIT ON THAT!!

Three hardy men joined YHC for his first Q in over 2 months, and on a morning that seemed more spring than summer, this is what we did.

Mosey to front of school for COP, Freddie Mercury’s, SSH, arm circles, DQ, LBC’s and helicopters. Mosey back to drop off loop for Lucky Horseshoe. Stopping at each light pole, adding an exercise each time, 20 reps each. Exercises were lunges, halos, lawnmowers, swings, overhead press, goblet squats with a curl at the bottom, and snatches. Ran out of time at the second to last stop before we could get to demon crushers.

COT, numberama, namerama, YHC led us out.

NMS

YHC attended his first workout in 2 months last week, which brought the expected amount of pain the next few days, but it was great to be back after a break due to the pandemic. Great to see Bulkhead, Phonics and Yardsale again, and found out today was Yardsale’s return to F3 as well. Thanks for helping knock a little more of the rust off!

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

6 gentlemen decided to take on the day the right way!

Slaughter starter — 51 merkins

COP — Hillbillies, SSH, renegade rows, figure 8’s, Goblet squats

walk to the bus loop

25 merkins

hold KB high overhead and walk around the bus loop once.

20 overhead presses, held high KB carry 1/2 way, 20 overhead presses, finish the loop

20 overhead presses, 1/4 turn do 20 stir the pots, 1/2 way do 20 overhead presses, 3/4 way do 20 stir the pots

head to the picnic benches
5 step ups, side lunge to next bench 5 more step ups repeato 4x

Triple check — merkins, situp presses, run lap

5 minutes of Mary
Boat canoes, lawnmowers, KB swing ring of fire
2 KB Burpees

Names, Numbers, Anouncements

NMS — Great to see some guys who haven’t been back in a while. Hoping to see you all back again soon! YHC is humbled to be part of such an amazing group of gentlemen! SYITG!

One lonely kettlebeller showed up on a crisp morning to throw some iron around.

• COP
  • SSH x 20
  • Helicopters x 10
  • Imperial Walkers x 10
  • Don Quixotes x 10
  • Arm Circles x 10 small, 5 big, revers
  • HRM x 20
  • Flutterkicks x 20
  • Lunges x 20
• 4 Corners ladder
  • Start at one corner of the parking lot do 10 thrusters then run a lap
  • Farmers carry to next corner do 10 thrusters + 20 lawnmowers (10 each arm), run a lap
  • Farmers carry to third corner do 10 thrusters + 20 lawnmowers + 30 WWII w/ KB, run a lap
  • Farmers carry to final corner do 10 thrusters + 20 lawnmowers + 30 WWIIs + 40 goblet squats, run a lap
• Dora
  • 100 KB swings
  • 200 merkins
  • 300 halos
  • Since there was no partner, YHC did 10 sets of 10, 20, 30 with sprint from one end of parking lot to the other end in between each set
• Numberama, namerama
• Notes:
  • This was the first lone workout for YHC, hopefully the last!