Tag: MANNdate

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.

Four posted on a chilly Wednesday in April when most were on Spring Break. COP: All in cadence – Side Straddle Hops, Merkins, LBC’s and Arm Circles. Partner Up – 1 Partner Runs the Bus Loop while the other exercises with his bell, switch for each: Halo’s, Single Arm Swings, Snatch, WWII Situp with Press, Pullovers. 11’s – Donkey Kicks against the school wall and Turkish Getups with Kettlebell. After the first 10 Turkish Getups I realized that was a bad idea and substituted Helix Squats with your bell. If you’re ever in the area you can have Helix demonstrate the form of a Helix Squat. 4 Corners of the bus loop Wilt Style. The plan was 25 of each of the 4 exercises going 4 times around the loop but we ran out of time (100 total of each exercise). Exercises were: kettlebell swings, halo’s, pullovers and one I can’t remember that Rounders called for. Circled up numberama, namearama, 1 announcement – happy hour tonight. Rounders finished us up with a prayer. Thank you men – it was a pleasure as always.

Nine men ventured forth into a chilly spring morning to let iron sharpen iron.

COP: No COP, we’re doing the Murph! Mile run around the perimeter of the school, then straight into the fun. 100 snatches, 200 sit up presses, 300 goblet squats, run another mile if you have the time (only 2 did).

NMS: We found out a few things this morning

1. Helix is the kind of doctor that doesn’t help people.
2. Bulkhead continues to workout on the fringe, today due to Rounder’s 4th F efforts.
3. Mudface has decreed that every 4th F means 10 burpees. This could get very bad…
4. However, Mudface has raised Chewy well, as he kept working when the rest of the PAX stopped, had to get in that last set.
5. Rounders is stealthy when he runs, wonder where he learned that?
6. Some of us don’t keep track of numbers with the Murph, ’cause we’ll never finish it.
7. No matter how old we get, farts, poop and pee are always funny to men. Always!

Thanks for leading, Mudface! As usual, I have No Idea what I’m doing.

A lucky seven met on a frigid first day of spring to become better men, kettlebell style. Here is what happened.

Thang

Mosey to far end of parking lot with mix of regular run and karaokes.

COP

Neck circles, arm circles, hip circles

(On back) belly breathing, hold 6″, flutter kicks (IC X 20)

T-Merkins (IC X 10ish)

Dirty Dogs (IC X 5)

Mosey to front of school for triple-check:

• Wall squats
• Box jump squats
• Lunge across parking lot

Kettlebell Circuit

1st Circuit (7 minutes)

• Double-lunge (X 5 each side)
• Squat & Press (X 5 each side)
• Snatch (X 5 each side)

One minute rest, then 2nd Circuit (7 minutes)

• Double-handed swing (X 20)
• Burpees (X 10)
• Mountain climbers (X 10)

Minutes of Gumby

Numberama, Nameorama, YHC took us out

NMS

This morning was an attempt to get at some basics and include some warm-up and cool-down/stretching. Some things YHC learned:

• COP exercises OYO (i.e., no cadence) work great.
• In contrast, do not attempt an 8-count cadence. YHC knew Davillians had trouble with hard count beyond 10, but an 8-count cadence just totally through off the PAX.
• Mud Face throwing down the kettlebell in disgust is a sure sign of a successful beatdown.
• Lab Rat likes the back row, too. Seemed like Bulkhead didn’t mind.
• Skip long explanations on sub-freezing days.
• Work in more time for stretching.

As usual, it was an honor to lead. Always a learning experience. Next time will be better.

6 donkeys cruised into the elementary school parking lot at 5:28 am for a sunny and 70 meeting of the minds that went something like this…

Mosey around the parking lot twice – once running forwards, once running backwards.

COP All IC – 1 SSH, arm circles, 10 helicopters, 10 don quixotes, 10 copperhead squats.

Mosey to the wall

Donkey Bells

10 donkey kicks, lunge to the middle of the parking lot, followed by an exercise, side lunge back to the wall. Repeat 4 times with the following exercises: 10 halos each way, 20 kettle bell swings, 20 sit-up presses, 20 overhead presses. Freddie mercuries until all complete

Slow mosey around the parking lot.

Donkey Bells Part 2

15 donkey kicks, lunge to the middle of the parking lot, followed by an exercise, side lunge back to the wall. Repeat 4 times with the following exercises: 15 halos each way, 30 kettle bell swings, 30 sit-up presses, 30 overhead presses. Flutterkicks until all complete.

Bear Crawl Merry-Go-Round

Place kettle bells in a mid-size circle. Bear crawl until YHC stopped the PAX. Someone calls out an exercise and do 10 reps. Repeated this 5 times.

NMS:

YHC almost backed out of the Q last night due to a killer headache and stubborn cough. YHC made the better decision to go to bed early and wake up ready. The PAX was ready too.

The initial mosey around the parking was interrupted by two LIFOs. As the PAX approached them, Mudface said, “We should do another lap to punish them.” His wish came true and the PAX repeated the lap backwards. There was some groaning by those who had clocked in their backwards running yesterday at DaVille.

The Donkey Bells set was inspired by a Circus Maximus Q led by HoneyDo a few years ago on Groundhog Day. This sequence provides ample pain and the PAX received their fair share of it. Mumblechatter was light except for Yardsale. He was a on roll and provided enough sports radio analysis for the day. There is no need to tune into sports radio today after his analysis. At one point Mudface said, “Man, are you doing any work over there?”

Mudface and Helix fought through the workout with massive kettle bells and should be acknowledged for their higher level of output. The rest of us pushed through too but with smaller weights. No Idea moved up to 35 lbs and YHC moved up to 30 lbs (thanks to No Idea’s generous offer to let him use his old 30 lb kb).

The morning provided another opportunity to start the day the right way. Every decision to deny ourselves and get out of the fart sack for a F3 workout makes us better and this world a better place. Let’s take that positive energy out into this world and serve someone today!

The Carpenter

7 lucky gentlemen showed up for a 70 degree sunny manndate beatdown. The COP went like this

• Smurf Jacks
• Tempo Merkins
• Alternating Shoulder Taps
• Something else I can’t remember
• Travoltas

AC/DC song
— during the chorus, do renegade rows
— verses do KB swings, deadlifts, and around the worlds

THE BEAST

1) bob and weave

2) halos

3) squat curl press

4) standing kb crunches

5) kb jump squats

6) regular burpees

NMS — Happy Anniversary to me! YHC and his M have been hitched for 20 years and dated for three years prior to the hitching part. How can two people stay together so long? We have gone through our share of great stuff and our share of hell as well. And yet, YHC feels like the rough patches have actually made us stronger as a couple. Instead of tearing us apart, the hard times have brought us closer together. True intimacy in any relationship comes through shared experiences, even the really difficult ones.
Thank you to my F3 friends who have helped make YHC strong enough to get through this latest crazy time in our marriage. YHC could not have done it without your support and prayers.
Blessings,
Opus

11 men, including a man-like 2.0, showed up to pick a workout from the Mudface Menu. Here’s what happened…

COP SSH x 10, Merkins x 10, Arm circles 10 and 5, reverso.

Mosey back to bus loop, time for AMRAP fun. 10 minutes of: snatch, 5 each arm, one leg dead lift, 5 each leg, sit up touch KB to toes x 5, jump squats with KB x 5. Count up how many sets of this you did, subtract that from 20, perform that number of Turkish get ups.

Graduation walk for Mudface, Chewy, Bulkhead and No Idea, waiter carry around the loop while the PAX hums Pomp and Circumstance. 5 minute AMRAP: overhead press x 5, lawnmowers, 5 each arm, slingshots, 5 each direction, curb calf raises x 5. Count up the sets, subtract that from 10 and get those TGU done!

Circle up, numberama, namerama, Chewy took us out.

NMS- Mudface again asked the PAX to pick workout A or B-assuming he actually had different workouts planned, the PAX chose one of them, YHC doesn’t remember which. At some point, Mudface quoted a line from Monty Python’s Life of Brian, “Always look on the bright side of life.” The PAX responded by doing the whistling part, and Mudface kept the song going for quite a long time. YHC has included a clip of the relevant part above. The mumble chatter was brisk early on but the AMRAP quickly cured that. The Turkish getups were killers, and kudos to Mudface and Rounders for making sure everyone followed proper form.

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