Tag: MANNdate

The PAX stormed the parking lot with their kettle bells and engaged in a fight that went something like this…

Mosey to the back of the school building and then out to the middle of the track.

COP All IC – 25 SSHs, arm circles, don quixotes, 10 copperhead squats, 10 carolina drydocks, 10 tempo LBCs

Mosey to the steps behind the school building.

Run and Lift

Partner up. One partner runs to and around the track while the other exercises. Go through the run/lift cycle 2x.

Exercise #1 – Walk up the steps, lift the kettle bell, walk backwards down the steps and lift the kettle bell

Exercise #2 – Sit-up presses

Exercise #3 – Snatch

Mosey over to the picnic tables

Bear and Lift

Same partners. One partner bear crawls to/from the fence while the other exercises. Go through the bear/lift cycle 1x

Exercise #1 – Step up and lift

Exercise #2 – Lawn mowers

Mosey to the flag

Numerama, Namerama, Announcements, Emoji took us out

Announcements:

• No Excuses Workout – Saturday, 6/22 at 7:30 am at the Milestone community (in Mechanicsville) clubhouse parking lot. The goal is for every member of the PAX to EH at least one guy – invite them and show up with them (drive them to the workout if necessary).
• Summer tour continues

NMS:

YHC seeks to take the Q on June 12th every year in memory of some high school drama many years ago. It was on June 12th that a prom went sour quickly as a girl rejected YHC and lit a fire of bitterness in his stomach. YHC’s goal is to bring a sample of that June 12th PAIN to the PAX every year on this fateful day. YHC tried to accomplish that goal again today…

YHC rolled into the parking lot a little early to scout out the possible use of the stairs behind the school building and found Spit already there. YHC decided to strike up a conversation with Spit instead of scouting out the scene and went with his memory from the prior week when Yardsale took the PAX on a running tour around the school.

It looked like it may be a Colonial 70 team (plus Emoji) workout but we were glad to welcome No Idea to the COP. YHC almost face-planted on the way to the track, however, due to a patch of puddles hidden in the grass. Emoji brought his usual exuberance about Don Quixotes and everything else. YHC cannot recall what he said this morning about Don Quixote but he had some commentary on the life and legend.

YHC chose to mix it up a bit and include some more running/sprinting in the workout this morning as a way to trick some MANNDate muscles that may be used to staying in the parking lot. The PAX pushed through the exercises. The step up to the picnic table benches brought out Lion King references and even some singing from Spit. Very impressive. Pavarotti better watch out for the singing competition! (F3 karaoke competition?).

Every F3 morning provides a new adventure and this morning did not disappoint!

The Carpenter

Mosey around the school to see if we’d pick up any stragglers. No stragglers – where are you Mudface, Chewey and No Idea? Partner up – Balls to the Wall for partner 1 and 10 halo’s each direction for the next partner. Then switch. Each partner does a total of 100 halo’s. Wall sits while waiting for everyone to finish up. 4 Corners of the bus loop. 1st corner – 10 lawn mowers each arm 2nd corner – 10 pull overs, 3rd corner – 10 crunch presses, 4th corner – 10 two handed kettle bell swings. Wait for the pax. Go around again doing 20 of each exercise. Back to the wall – partner up – 11’s – handed kettle bell swings and Helix Kettle Bell Squat. Mosey to the Circle (we need more flags). Boat – Canoe’s then Circle of Fire – 10 merkins each. More Boat – Canoe’s. Numberama, Namerama, Announcements – Wild Things M seems to be responding well to treatments. Saturday June 22 will be a work out for new folks at Milestone Field 7:30 AM. Great chance to bring out new folks. Workout will be challenging but not punishing. Thank you for letting me Q today. This will be a great day!

12 sweat soaked warriors, including 2 sojourners, ignored the humidity to hoist iron and kick off our day the right way.
Mosey to front of school for COP: SSH, DQ, LBC’s, Alabama prom dates, arm circles, mosey back to bus loop for Escalator, KB style.
Lunge to first corner, 10 squats, 20 halos, 30 demon crushers, 40 lawnmowers, bear crawl with KB to next corner, all exercises go up by 10, lunge to 3 rd corner, again increase by 10, bear crawl to starting point, finish with 40 squats, 50 halos, 60 demon crushers and 70 lawnmowers.
Mosey to flag, numberama, namerama, YHC took us out.

NMS

YHC did not remember how long the Escalator takes, as numerous other things were planned and despite very hard work, YHC doesn’t think any of the PAX finished, although Emoji and Spit were working on the last set of lawnmowers at 6:15. YHC loves history, and while figuring out what to do with this Q, looked up what happened on May 29th throughout the years. Turns out in 1900, the Otis Elevator Company registered the first escalator on this date. Problem solved! Also on this date the pop-up toaster was patented, and Sir Edmund Hilary became the first person to summit Mt. Everest. There was little mumblechatter for a while, then the PAX settled in and the chatter started. Not sure what it was about as YHC was too busy wiping sweat off and wondering why this seemed like a good idea last night. Really glad to have the visit from Oyster and Offshore, come back anytime, fellas, it was great to have you. Also happy to have Maytag back amongst the PAX, it was really good to see you and hope F3 can continue to be a part of you working your way back to better health.
Announcements: the new AO, The Anvil, starts tomorrow at Mechanicsville Elementary, see the pre-blast for details. Try to park in the first parking lot, which is the turn in before the Mechanicsville Elementary school sign. Mudface has the Q. Puppy Pile this Saturday, 7:00.

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

9 Davillians arrived on a cooler Wednesday morning to take part in Spit’s mid week Q

This how it went down

Mosey to the front of the school

COP (ALL IC) – SSH, DQ, Hillbillies, Tempo LBC’s, Merkins, Arm Circles

Mosey back to the parking lot

The Lucky Horseshoe

• Lap 1
• Merkins X20
• Lap 2
• Merkins X20, Goblet Squats X20
• Lap 3
• Merkins X20, Goblet Squats X20 , KB Swings X20
• Lap 4
• Merkins X20, Goblet Squats X20 , KB Swings X20 , Sit-up + Press X20
• Lap 5
• Merkins X20, Goblet Squats X20 , KB Swings X20 , Sit-up + Press X20, Boat/Canoe x20
• Lap 6
• Goblet Squats X20 , KB Swings X20 , Sit-up + Press X20, Boat/Canoe x20
• Lap 7
• KB Swings X20 , Sit-up + Press X20, Boat/Canoe x20
• Lap 8
• Sit-up + Press X20, Boat/Canoe x20
• Lap 9
• Boat/Canoe x20
• Lap 10

Mosey back to the SF for Numberrama, Namerama, Announcements and YHC took us out.

MOLESKIN

Short and sweet on this one. No Idea couldn’t Q due to the some family issues. YHC was happy to step up to the plate.

The combo of Sit up + Press and Boat/Canoe was hard

Glad to have Glide and Phonics out with us this morning

T-Claps to Corned Beef for the continues posting

ANNOUNCEMENTS

• Summer Tour – Sign up! 
  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1083932325
• Opus has the Q at Dogpile this Saturday. Let’s get out and support him!
• New AO The Anvil starts next Thursday
• Week of Spit will continue tomorrow at 45 MOM

SPIT ON THAT!!

9 adventure-seekers rolled into the parking lot on a refreshingly cool morning for a kettlebell tour that went something like…

Mosey to the front of the school building

COP All IC – 20 SSHs, arm circles, 10 don quixotes, 10 plank jack merkins (PJMs), 20 freddie mercuies, 20 copperhead squats

Mosey to the front of the parking lot.

Parking Lot Tours

Partner up. One partner headed clockwise around the parking lot. The other partner headed the other way.

Tour #1 – Kettlebell swings – 20 kettlebell swings at the first corner, 15 at the second corner, 10 at the third corner, 5 at the last corner with stopping halfway along the longer stretch for 20 LBCs. Also stop for 10 booyah merkins when crossing paths with your partner. Finish with 10 PJMs…

Tour #2 – Clean & press – 20 clean & press for each arm at the first corner, 15 at the second corner, 10 at the third corner, 5 at the last corner with stopping halfway along the longer stretch for 20 LBCs. Also stop for 10 booyah merkins when crossing paths with your partner. Finish with 10 PJMs…

Tour #3 – Sit-up presses – 20 sit-up presses at the first corner, 15 at the second corner, 10 at the third corner, 5 at the last corner with stopping halfway along the longer stretch for 20 LBCs. Also stop for 10 booyah merkins when crossing paths with your partner. Finish with 10 PJMs…

Mosey to the flag area

Boat canoe until the end.

Numerama, Namerama, Announcements (Memorial Day convergence, Possible new AO on Thursdays at Mechanicsville Elementary School, opportunities to support Lab Rat’s work & service – see his comment with a link for more information). YHC took us out.

NMS:

The PAX came to play this morning and did not disappoint. YHC and others were pleasantly surprised to see Lab Rat in the parking lot drinking coffee out of a mug. Someone exclaimed, “Are you going to use that mug for your kettlebell?” The PAX realized that we didn’t have an extra kettlebell for Lab Rat but Mudface rushed home to get one.

YHC decided to bring back Plank Jack Merkins (PJMs) after yesterday’s fun fest at DaVille where Opus introduced them. YHC could not remember them from another Q but it is highly possible.

The PAX partnered up and attacked the tours around the parking lot. Mumble chatter was light at first but eventually Lab Rat and Yardsale kicked it up. Mudface provided some commentary saying, “How did they end up traveling together? That is a lot of talking from those two!”

T-claps to Helix and Mudface for fighting through the rounds of exercises with far heavier kettlebells. Helix never takes short-cuts and he benefits from the work. All of the PAX showed grit and tenacity this morning and should be commended. Chewie’s running of the boat/canoe always provides a finishing touch of pain for all!

Well done out there this morning!

The Carpenter

8 soldiers of the gloom tried some new things, fixed some, and persevered through it all

COP  SSH, LBC’s, DQ, arm circles, Imperial walkers, pick up your KB, mosey around the school to a back wall..

Face six inches from the wall, Helix squats with KB x 10, 5 donkey kicks, squats x 20, 10 donkey kicks.  Mosey over to the playground equipment, 10 leg lifts with your foot through the KB loop, 5 each leg, repeat, mosey to the track. 

Partner up, first PAX farmer carry around the track while their partner death crawls until they are caught, then switch up, continue until loop is complete.  Keeping same partners, using only 1 KB, on your six, pick up KB from between your feet, place on ground behind you, partner repeats same motion until end of field is reached, turn around and come back, adding 5 KB presses while on your six.

Mosey to flag, 3 minutes of Chewy led boat-canoes with KB, numberama, namerama, YHC took us out.

NMS

YHC wanted to try a few new things today, some worked out (death crawl and situp press relay), but still need modification, and others (leg lifts) did not, as YHC envisioned the PAX doing pull-ups with leg lifts. Still, it’s always better to be creative than boring, and with a couple of modifications the two that worked will be coming back. It was great to have Spit back in the PAX at MANNdate after several months of him leading high schoolers in a Bible study on Wednesday mornings, and great to see Glide as well, YHC hopes you become a regular! Chewy enjoyed leading the boat-canoes, as usual–time for you to Q a whole workout again!

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

Welcome to May!
6 righteous dudes started May off on the right foot.

Over the head carry around the loop into COP

• arm circles
• SSH
• DQ
• mountain climbers
• LBC’s
• shoulder tap merkins
• KB swings
• bob and weaves
• wonderbra
• kb windmills

Date your mate — Alternating wheelbarrows for half a loop. 25 PLT’s and 25 jumpovers

Finish the second half of loop with lunges, then do 5 renegade rows and pass your bell to your partner, who was planking. Switch back and forth 2x an arm.

LAZY DORA —
100 2ct kb american hammers whilst partner is holding 6 inches
150 overhead presses whilst partner is holding helix squat
200 round the worlds whilst partner is planking

Mary time —
halos, figure 8’s, squat curls, imperial kb walkers, straight arm sits

Numbers, names, Announcements

NMS — I love May! It is National Dental Health Month (so everyone was supposed to be smiling during the workout this morning. That didn’t happen. Emoji would have done it, just saying.) It’s also Correct your Posture Month so what better way to spend it than working on your core! Finally it is Date your Mate month! That is what we focused on this morning. Spending quality time with your mate doing Partner leg tosses and Jump overs and KB handoffs. Try that with your M. She would love that. Peace, Opus!

Announcements — Good luck to Mudface, Chewie and No Idea on their Rugged Maniac this weekend. I think Wheelie is also running this but not with the other three. Good luck to him as well!

Field Day at Dogpile on May 11th — be there or be square — sounds like it should be a blast!

Possible new AO at Mechanicsville Elementary School! Details to come!

7 men and 1 2.0 showed up for a 70 and Sunny workout. Here’s what happened.

COP SSH, arm circles, merkins, flutter kicks. Mosey to bus loop for The Suck, Mudface style. Line up, one PAX to each parking space, one exercise for that space. The timer for Round 1 was a PAX completing 10 sandbag burpees with Deadweight (do the burpee, throw Deadweight over your head, repeat). Other exercises were: halos, Helix squats, situp press, battle rope (non-KB), jumprope (non-KB), lawnmowers, merkins on the KB. Round 2, no rest, timer does 5 sandbag burpees, PAX repeat other exercises.

Through both rounds, the timer walks to the last parking space doing slingshots, all PAX move up one until everyone has done each exercise. After THE SUCK was done, Mudface tried to teach the PAX a new exercise, with limited success.

Mosey to flag, numberama, namerama, Chewy took us out.

NMS

Spit riled up Mudface last night, didn’t show up for MANNdate, and the rest of us paid the price. Fantastic workout, trying to jump rope after sandbag burpees was almost impossible, and the battle rope looks easy until you have to do it for a few minutes nonstop. This workout hit legs, arms, back, abs, shoulders, you name it, it’s sore today. A shout out to Gumbo for inspiring Mudface. The second round had different exercises, but it’s late and YHC can’t remember them. YHC also thinks he’s forgetting someone from this morning, so if that’s true, my deepest apologies to that PAX. Mudface shared something that rang true for all of us–while F3 is you versus you, when a PAX steps up to Q, his pledge is to make each of the PAX a better man, through pain, effort, will and dedication, than you were when you escaped the fartsack this morning. He certainly succeeded today. Well done.

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

5 fighters crash landed into the school parking lot for a battle that went something like this…

Mosey to the school entrance.

COP All IC – Arm circles, helicopters, don quixotes, SSHs, copperhead squats, LBCs

Mosey to the bus loop

Around the World

Go around the bus loop with stops at the four corners with the following: Corner 1 – 40 two-handed kettle bell swings, Corner 2 – 35 two-handed kettle bell swings, Corner 3 – 30 two-handed kettle bell swings, Corner 4 – 25 two-handed kettle bell swings. This included stopping at the midpoint on the long stretches for 40 LBCs each. Mosey around the bus loop.

Go around the bus loop with stops at the four corners with the following: Corner 1 – 20 two-handed kettle bell swings, Corner 2 – 15 two-handed kettle bell swings, Corner 3 – 10 two-handed kettle bell swings, Corner 4 – 5 two-handed kettle bell swings. This included stopping at the midpoint on the long stretches for 20 LBCs each.

Go around the bus loop with stops at the four corners with the following: Corner 1 – 20 snatches, Corner 2 – 15 snatches, Corner 3 – 10 snatches, Corner 4 – 5 snatches. This included stopping at the midpoint on the long stretches for 20 LBCs each.

20 goblet squats, 20 sit-up presses, 20 clean-and-presses

Mosey to the flag location for boat canoes

Numberama, Namerama, Announcements, Yardsale took us out.

NMS:

YHC almost missed the Q on this one. YHC checked the Q sign-up sheet earlier in the week and thought that he saw that Gomer Pyle’s name for MANNDate. Mudface, however, texted YHC with some trash talk and provided a Q-saving reminder.

Mumble chatter was prevalent this morning with Yardsale leading the way. YHC kept waiting for Mudface to uncork his, “C’mon man! If you are going to talk that much then increase your weight” comments but they never came.

YHC started the COP with arm circles and other exercises in light of “feedback” (indirect through passive channels) from Lab Rat about the order of COP exercises. After all of the PAX felt loose, YHC unleased the normal SSHs and everything felt right again.

The “Around the World” exercise was a late night creation the prior evening in light of Mudface’s text and Q wake-up call. 180 two-handed kettle bell swings over the course of the two trips around the bus loop provided a good challenge for the PAX. The “breaks” for LBCs and moseying around the parking lot were welcomed by all.

Helix and Mudface pushed through the workout with heavy weight and tenacity. The rest of the PAX didn’t take any prisoners either!

At one point, Mudface unleashed the 4th F and almost killed the PAX on the spot. He shouted, “Pad Thai HOT!!!” in reference to the previous night’s dinner but he could have easily been described the GAS that lit up the entire region…

Every F3 morning is an adventure!

The Carpenter

3 hardy men avoided the construction barrels, if not the fresh asphalt, and slung around some iron.

COP, some exercises, with counts of 15, 12, 4, 5, 1 and 8, the margins of victory for the Cavaliers in their March to a championship

Mosey to bus loop, 10 rounds of 2 PAX doing a non-KB exercise while the 3rd carried 2 KB around the loop, switch up.

A bunch of other KB exercises, is sets of 25 (4 times) and 2 sets of 31, adding up to 162, the number of points scored by both teams in the championship game.

Have a minute left, 27 SSH’s, crazy Daville style, to honor the 27 points De’Andre Hunter scored against the Red Raiders.

Numberama, namerama, YHC took us out.

NMS

YHC, his M, both 2.0’s and friends were up really late on Monday watching UVA win their first men’s college basketball championship, and YHC is still dragging today. These are perhaps halcyon days for the hoops team, so YHC will enjoy them while he can. Emoji and Yardsale provided plenty of mumblechatter today, including tales of Yardsale’s interesting new neighbor. Getting to the AO was a little tougher this morning due to fresh asphalt being laid down by an overnight construction crew, and both YHC and Emoji dragged some with them on their tires.

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