Head to the Busloop for some four weird corners — 40 goblet squats 30 squat and curls 20 squat curl and press 10 merkins
and another one… 10 bob and weave 20 halos 30 KB swings 40 snatches
Head to the wall — 10 DK’s bear crawl to the other side of lane and do 10 renegade rows Increase to 15 Increase to 20
Circle up for some Mary time… Merkin ring of fire 10 each Then various and sundried exercises including burpees and boat canoes plus others YHC can’t remember….
Numbers, Names, Announcements YHC’s band plays Saturday night at Castleburg Brewery from 7-10. All are invited if not at the retreat.
NMS — Talk today centered around Mudface and his urgent need to go to the bathroom. Thankfully everything held up okay during the workout. The PAX was worried though. Trout volunteered to scoop and bag if the need arose. See you in the gloom!
3 men and YHC showed up for a promised workout, and instead got this:
COP–SSH, merkins, helicopters, DQ, LBC’s. Pick up KB and mosey to track at the back of school. First up, find a partner for catch me if you can, one partner runs the track, the other lunges doing figure 8’s, when they meet, switch off, keep going until the lunger finishes one lap. Switch over to four corners (of an oval), walking doing around the worlds between stops: 20 goblet squats, 15 halos, 20 clean and press, 15 American hammers.
Mosey to front of school, which is where this Q went off the rails a bit. Go around this loop, escalator style: 20 merkins, 25 overhead presses, 30 sit up presses and 35 squats. Mosey to flag.
Numberama, namerama, YHC took us out.
NMS
YHC took the Q late yesterday, forgot he had, remembered at 10:30 last night, created the workout half asleep, and it really showed. Mudface had a lot of justifiable fun with everything, from YHC not realizing the back of school has NO light by which to read a winkie to having a workout full of four corners, but no corners in sight. YHC apologizes and will try to do better next time. Great to work out with the PAX, who crushed it.
4 men and 1 2.0 sauntered out to grip and rip some iron, but slowly….
Mosey to front of school for COP: SSH, merkins, arm circles, DQ, helicopters and more arm circles (reverso), head back to pick up the KB and get to work.
AMRAP for 10 minutes: Five reps each of the following exercises, done until time runs out: 1 leg snatch, 2 count; sit-ups to toe tap (with KB); deep squat and bring KB up to chin. 5 reps of each is one set. Count out your sets, subtract from 15, do that many Turkish get-ups, in this case a total of ten, five each side, being mindful of form.
AMRAP for 10 minutes: five reps each of: halos (5 each direction); sling shot (5 each direction); deep lunge, 5 each leg.
Timer went off at 6:15, mosey to flag, numberama, namerama, Chewy took us out.
NMS
YHC was finally able to switch back to the good ole 35 pound KB after accidentally picking up Corned Beef’s 25 pounder a couple of weeks back, and it was great to get back to MANNdate after fartsacking through last week’s workout. AMRAP is always tough, but has nothing on Turkish get-ups, which Trout was introduced to today. Nothing but warm fuzzies YHC is sure. FYI, Mudface took the Q for YHC due to forgetfulness, with the caveat that YHC would do the BB. Deal! Way to push through men!
Announcements: Keep all of those doing the weekend runs in mind, and best of luck to them. Mudface put something on FB messenger about the Iron Pax challenge, make sure you sign up. Please keep Helix’s family in your prayers.
A game time scratch left the Q slot open at the MannDate this morning, so Lab Rat jumped on it like a hand grenade at a SEAL convention (too much?). Not being an expert at kettlebell workouts, he reached deep into his bag of tricks back to his first ever Q…..in which he promised a then injured Bleeder (some things never change) that we wouldn’t run a step.
Warmup:
-Run 3 laps around the “track”. Everybody’s healthy, so why not?
-COP with warmup and stretchy stuff
THANG
-12 minutes of farmer carry, alternating sides every 2 minutes
-Slowsy to the back of the school where the picnic tables are located. In sets of 10 as the Q calls them: Step ups (each leg), incline APD’s, hand release merkins, and goblet squats. 5 or 6 sets of everything….roughly.
-5 minutes of back friendly yoga.
NMS
This was my interpretation of the Men’s Health article called “5 exercises every man should master” that was floating around back when I was starting F3. They hold up, I think. It was nice to not have to worry about the guys that were finishing early, or the guys who were lagging behind, as the easy pace kept everyone together. If you worked on form, you got your workout in for the day without the need for doing ridiculous reps. AND for that,
A long time ago in a land far away there lived a man named Fibonacci. That wasn’t his real name of course. It was just a made up name. His real name was too hard to pronounce so he chose a name that was easy to rhyme with “bocce” and “splotchy”. Since today is in fact a Fibonacci day, this workout was dedicated to him and his lasting effect on the world of math. Because of him, we do not have to use those wretched Roman numerals because he introduced the Hindu-Arabic numeral system to Europe which we still use to this day. And he also had this cool sequence of numbers named for him. Thank you Fibonacci. Thanks from the bottom of our hearts. But YHC digresses…
COP — SSH, LBC, Tempo Merkins, reverse crunches, AST’s, American hammers, plank jacks, DQ’s
(Many PAX members were unaware that Fibonacci had his demons and was definitely far from perfect. YHC did some research on the dark web that casts a serious shadow on the life of our hero Fibonacci.)
He looks like an innocent schoolboy but his many secrets were recently brought to the light of day after the raid on Area 51. What the hell is up with that stupid hat?
The first of his unknown secrets uncovered on the dark web was his nightly ritual of sneaking out of his house and down to the convent to play a little Peeping Tom action on the nunnery not too far from his house. In honor, we did 2 sneaky merkins, ran for a bit, picked up a a kettle bell and then did 3 bob and weaves (to duck out of sight of the Mother Superior when she came around). Increase to 5 sneaky merkins and 8 bob and weaves. Then 13 sneaky merkins and 21 bob and weaves. Fibonacci never got caught in his little sneaky game. But the dark web knows…
from L. to R. Mario, Super Mario, Luigi
More research on the dark web revealed his out of control passion for the plumbers wife who lived on the outskirts of town. This was the result of their secret tryst. Three high spirited baby boys who showed a knack for getting into trouble and going on wild adventures across many worlds. In honor of the triplets, we did the illegitimate triple check. 1st time — timer is the donkey kicker who did 8 — others were doing KB Thrusters and lawnmowers. All complete that round. Then up the ante to 13 DK’s for all. Up the ante again to 21 DK’s.
Prison is hell, especially for a guy like Fibonacci who wore a weird looking hat.
Things really spiralled out of control after that as Fibonacci spent some time in the local slammer for racketeering and tax fraud. (He was good with numbers, but not that good). In the big house, he developed a very important game called Don’t Drop the Soap. In honor, we played the same game with Kettle bells. Hold the KB out in front with straight arms. Upon dropping the KB, do a penalty lap around the loop and then come back and do 5 overhead presses. play again with penalty lap and 8 presses, then again with a lap and 13 overhead presses.
Fibonacci gets back in line. After his ugly and sordid past, the dark web notes that his life was changed and he got back on the straight and narrow. In honor of this, the PAX got in a line and passed a KB from person to person to celebrate his changed life. Each pax member would pass the KB and then run to the back of the line to continue the fun.
Numbers, Names, Announcements
YHC took us out.
NMS — Yes, today is a Fibonacci day but YHC didn’t realize this until he came home and talked to his daughter about what we did this morning. She asked “Is today a Fibonacci day?” YHC was astonished upon looking at the date that it actually was!! 8 and 21 are on the sequence! Weird!! Had fun this morning, gentlemen! Remember if you need to scoop some dirt on anyone, the dark web is there for you!
A strong 9 posted in the darkness of MannDate with bells in hand – 7 regulars and 2 Summer Tourists, including a clueless Q trying to recall old KB exercises. It came back like riding a bike, sort of, and it went something like this:
Mosey (walk with KBs held high overhead) around the parking lot and over to the lighted area by the front door of the school for COP, including:
Don Quixotes (sans KBs)
Helicopters (sans KBs)
Halos IC both directions
Goblet copperhead squats
Staggered merkins – IC first with right hand on KB then with left
LBCs
Sit and press
THE THANG
11s – Swings (your choice or variety) and merkins
Mosey with KBs held high to side of school to the bus loop and line up at first light post:
MannDate’s Light Post Alley:
At light post 1 – 10 one-hand swings with each hand
walk with KB high to second light post
At light post 2 – 10 bent rows with each arm
walk to light post 3 passing KB around your waste (slingshot)
At light post 3 – 10 boat and canoe
Lay on curb with head off the end — 10 triceps extensions IC and 10 pullovers IC
Back to the alley for a reverse Light Post Alley – same exercises reverse order Light Post 3 back to 1.
Triple Check:
Snatch – alternate hands
Sit and press
Run the bus loop
11s on the school wall with Goblet Squats and Donkey Kicks
Mosey back to the front of the school COP area
Ring of Fire:
Hold six inches with KB overhead
First man does 10 boat and canoe then back to six inches – pass it around
when the 7th man starts boat and canoe, first man does 10 American Hammers and passes it along chasing the boat and canoes.
Time’s up and I’m spent.
COT, Number-rama and Name-a-rama and YHC took us out.
Announcements:
Convergence – 0700 at Timberwolf on Labor Day
Puppy Pile 8/24
DTH is slinging F3 shirts with names – see previous BBs for the link or talk to DTH
Prayers out for several PAX members fighting obstacles or with family members going through difficulties – Doozy, TYA’s brother, Helix’s daughter, OC’s son, Wojo’s sister, and others spoken or unspoken. Let’s lift our brothers up and have their backs.
NMS:
It was a great morning – starting at about 0330 when YHC first woke up, worried I would wake in time to trek to MannDate and worried that I haven’t Q’d a KB workout in a LONG time. Then 0345, 0420 and finally up and at ’em at 0435 – Let’s ROLL. Time to scoop up Rosie and head North.
MannDate was dark but the Davillians turned out to support the guest Q. Much appreciated men. Very strong work today – especially by Chewy leaving it all out there on the bus loop to keep up with Rosie for a lap (and maybe edge him out by a nose — photo finish).
Seven strong showed up to lift some iron, one forgot his iron, but all crushed the workout. Here is what YHC remembers.
Run the bus loop, mosey to front of school for COP: SSH, arm circles, LBC’s, DQ, and helicopters.
Pick up your KB, time for some work.
4 Corners: walk to first corner of bus loop, doing slingshots on the way, 10 demon crushers, lunge to next corner, 10 Figure 8’s, walk doing slingshots, 10 2 count American hammers, lunge to start, 10 lawnmowers (10 each arm). Repeat whole thing 3 times, increasing reps by 10 and ending with 40.
Mosey to flag (virtual as YHC forgot it) for 1 minute of halos.
Numberama, namerama, Chewy took us out.
NMS
YHC signed up at the last minute to Q this one, and the result showed. While the workout was solid, it lacked creativity, for which YHC apologizes. Good to see Wojo, who led the PAX with Corned Beef right behind today. Kudos to Trout, who despite forgetting his brand new KB at home, modified the workout and crushed it. Props to Yardsale for pushing through despite feeling under the weather, and for recovering after almost tripping over the curb while running backwards. Last, YHC kept Yardsale and Mudface on their toes by losing grasp of YHC’s KB a grand total of 8 times. Thankfully the KB is on loan from Helix….
Grab KBs and mosey to back of school: Lunge around Bus loop, stopping every 20 Lunges for 10 Merkins Rows, finish with 30 KB Swings. Find some grass for Boat & Canoe. Over to benches: 4 rounds of: 10 Step Ups (w-KB) then 15 Lawnmowers. Back to grass – 15 Sit & Press.
Head to front of school: Run loop, then 3 sets of: 15 Pullovers & 10 Skull Crushers. 20 Overhead press, then 30 more KB Swings. Finish with some Mary. Chewy took us out.
NMS – YHC hit the DaVille area for 2nd straight day, hoping for even numbers. Upon arrival Trout came in at 5:22 then Corned Beef who took the remaining 5 minutes before 5:30 to park. COP started with 6 and YHC was happy since we had some good partner stuff planned. However BT came in hot during our SSH to make it 7, a dreaded prime number.
The Merkin Rows & Lunges took very long but got us warmed up. YHC did not remember the benches we used, are those new? Step Ups with KBs make for more fun. Mudface was not much for Mumblechatter this morning, he did fill the air with other means though.
Safe Travels to Corned Beef on your drive to FL today. Prayers for Helix’s daughter and Doozy on his job search.
Thanks for letting this West Ender lead this morning.
9 Davillians who did get to sleep before 2 am arrived for another hump day with bells.
This is how it went down
COP – SSH, Helicopters, DQ, Copperhead Squats, Freddie Mercury, Tempo LBCs, HRM, Mtn Climbers, Arm Circles
THANG
Meet in the Middle – Partner up, first partner starts out one direction in the parking lot bear crawling with KB. Second partner goes the opposite direction doing around the world. Once the partners meet up complete 10 Booyah! Merkin then switch exercises with partner. Rinse and repeat till partners had completed bear crawling a 1/2 lap.
Kettle Bell 11’s – Start with 1 Demon Crusher/10 Sit-up + Press, run a lap. Rinse and Repeat till 10 Demon Crushers/1 Sit-up + Press
5 MOM – Up/Down Press on Q’s Call, Boat/Canoe on Chewy’s Call, 5 KB Burpees OYO
Numberrama, Namerama, Announcements and YHC took us out.
MOLESKIN
With the storm last night, YHC and the PAX were hoping for break from the heat/humility. Although things to seemed to be slightly better, it was still a “Dog day of summer” gloom.
No Idea mentioned last night on the DaVille FB messengers that Mud Face, Chewy and himself would be heading to SOT today. YHC was surprised to see Mud Face pulling into the parking at 5:25. Turns out No Idea was up till 2am so Mud Face enjoyed his extra 30 minutes of sleep and stayed local
If YHC had know Mud Face was going to be in attendance, he would have ask him to bring some extra KB. We had several PAX members still new to KB workout without their own bells. T-Claps to Yard Sale for making the trip back to his house to pick up some.
12 men including 1 FNG showed up to MANNdate to pick up grass and let iron sharpen iron.
Mosey to front of school for COP: SSH, merkin, arm circles, LBC’s, Imperial Walkers, DQ. Mosey to pick up loop for Dora, 1st partner walks the loop with KB, second starts working on 50 halos, 100 demon crushers, and 150 lawnmowers.
Mosey to back of school, find a picnic table. Again partner up, one runs to playground and back while other does step ups and then swings, when second partner returns, switch roles, second partner does figure 8’s. Mosey to field, time to get dirty. Pick one KB per duo, place between legs, pick it up, toss over head, try not to crush other PAX members. Switch off until you reach the other side of the field. For the return loop, same motion, except slow and controlled, no throwing of KB.
Mosey back to flag, namerama, numberama, YHC took us out.
NMS
Day 3, and YHC is tired, but still two more Q’s to go. It was great to see the SOJ folks, and a warm welcome to Trout! Hope to see you again soon! The field had just been cut, so the PAX, especially YHC, managed to get covered in clippings. Way to crush the workout!
