Tag: MANNdate

4 men awoke to a winter wonderland and decided it was a good morning to hoist some iron. In between freezing we did this:

COP- SSH, LBC’s, Hand release merkins, arm circles, SSH again, Don Quixotes

Mosey to bus loop, time for Dora 1-2-3. 2 teams of 2, 1 partner farmer carry around the loop, the other works on 100 halos, 200 good mornings, 300 lawnmowers. Stretch for the last 5-10 minutes.

COT, numberama, namerama, YHC took us out.

NMS

There are several new PAX at MANNdate these days, so YHC thought it would be helpful to have a day where we slowed things down and concentrated on form. Unfortunately our numbers were low this morning, so this type of workout will be revisited soon. The snow turned into freezing rain at some point, and PAX rotated their complaints between having frozen buttocks and/or testicles that were retreating back up into the body–sitting in mostly frozen water will do that, evidently. YHC is assuming Helix shored up his sloppy form today, but if not let’s all make sure to lend him a helping hand next time.

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

13 kettle bell fighters took over the MANNDate parking lot and engaged in a battle that went something like this…

Mosey around the parking and then circle up for the COP all IC- 30 SSHs, 10 copperhead squats, 30 LBCs, 10 don quixotes, arm circles

Swing & Squat Ladder

Circle up. 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

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

The Beast Mother

Circle up. 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

Overhead Presses and Go

Pair up. One partner does over-head presses while the other walks around the bus loop with kettlebell raised high. Continue until each goes around the bus loop.

Squat & Swing Ladder

Circle up. 5 goblet squats / 5 two-hand kettlebell swings, 5 goblet squats / 4 swings… ladder down until you perform 5 goblet squats / 1 kettlebell swings

Numberama, Namerama, Announcements, YHC took us out.

NMS:

We had a record number this morning for MANNDate with 13 with the PAX. The parking lot was full of cars and everyone was ready to get to work.

The mumble chatter was kicked off by Emoji and he never stopped. He seems to enjoy yelling out “MY FAVORITE” after each exercise is announced. The FNG gave him a classic “What is up with this dude?” look that Emoji receives frequently from those who have never met the man.

The announcement and description of the Swing & Squat ladder brought mostly groans from the PAX except Helix. He responded positively and he backed it up with his hard work.

Mudface provided verbal assistance those who needed help with technique. He shared additional words with YHC and seemed to enjoy egging on everyone. That is one of his many gifts!

The PAX enjoyed throwing out ideas for the FNG. He sealed the deal when he said that he did not want to have any more children… “Snip Snip” was born! We also renamed another member of the PAX. He shared that he enjoyed playing pool so we named him 8-Ball. YHC is grateful that we didn’t fall into the pre-Helix trap of naming him “Black Balls” or something along those lines.

The PAX shared in lots of laughter and kettle bell pain this morning – a perfect combination!

The Carpenter

7 MANNdaters showed up this morning for YHC’s first Q.  YHC was very surprised it was 50 degrees this morning.  Is spring here already?

COP

• Lap around the parking lot
• SSH x 20 (4 count)
• Invisible jump ropes x 20 (4 count)
• Imperial Walkers x 10 (4 count)
• Don Quixotes x 10 (4 count)
• Arm Circles – Small x 10, Big x 5 (4 count)
• Mountain climbers x 10 (4 count)
• Merkins x 10 (4 count)
• LBCs x 15 (4 count)

THANG

Set 1

• Goblet Squats x 10
• Around the world x 10 each side
• Squat jumps x 10
• Standing twist crunch x 10 each side
• Swings x 10 in between each exercise

Rest 1 minute

Set 2

• Figure 8 x 10 each side
• Triceps extensions x 10
• Lunges x 10 each leg
• WWII sit ups w/ KB x 10
• Swings x 10 in between each exercise

Rest 1 minute

Set 3

• Alternate arm dead lift x 10 each arm
• Snatches x 10 each arm
• Halos x 10 each way
• Side bends x 10 each side
• Swings x 10 in between each exercise

Rest 1 minute

Set 4

• Reverse Lunges x 10 each leg
• Lawnmowers x 10 each arm
• Lateral skips x 10 each side
• Demon crushers x 10 each side

Rest 1 minute.

YHC underestimated the speed the PAX would complete all four sets.  No problem, we adapt and overcome.

Repeat Set 1 and 2.  One more sprint around the parking lot.

Numberama, Namerama, Announcements, Emoji took us out.

NMS

Thank you to Opus for pushing me to Q this morning.  Thank you to the whole PAX for being supportive.  As I mentioned to the PAX, coming out to F3 has been a blessing for me.

Five men scrambled out of their fartsacks and MANNed up for a KB workout.   It was a brisk 25 degrees in 70 and sunny RVA!  Almost 6 men, as Rounder’s Corporal Punishment (55 lb. KB) weighs more than either of YHC’s 2.0’s.

COP- SSH, arm circles, mountain climbers, merkins, helicopters, LBC’s

Time to count: starting with 5, then 10, then 15, back to 10 and then 5 again, each of the following exercises–Standing crunch, halos, modified windmill, and tricep press.

Triple check, modified to 1 person runs, while the rest of PAX splits demon crushers and renegade rows twisting into side plank, everybody ran twice.

Time to copy off Helix and stretch it out for 5 minutes.

Numberama, namerama, YHC took us out

NMS

Fairly cold this  morning, although tomorrow looks much worse, stay warm in the gloom, brothers!  Not a lot of chatter today, although Mudface did remark at some point “when does the real workout start?”  Of course when he was the first to finish the initial sets, he declined YHC’s suggestion for an additional set, so perhaps it did have an impact.  Thanks for pushing through the new exercises–it’s always good to try something different.  The title of the BB comes from Mudface consulting Helix on form (always wise) because something didn’t feel right.

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

8 men braved the not quite as cold pre-dawn to swing around some iron and shape up their spleens.  This is what happened.

COP  SSH    merkins    arm circles      maybe something else??

Mosey to bus loop, time for fun!  AMRAP (As many rounds as possible, DaVille version), for 10 minutes, rotate between single leg deadlift snatch, sit-up straight arm toe taps, and some squat variance, 5 reps of each per round.  One minute break (to run the loop), second 10 minute AMRAP, halos both ways, sling shots both ways, lunges, again 5 reps of each per round.  One minute break while doing some burpees.  3rd 10 minute AMRAP, lawnmowers, 5 each arm, superman bananas, 5 each direction, calf raises on the curb.

Mosey to flag, plank up, only KB needed was Rounder’s 55 pounder!  While planking, reach through and pass the KB around, one complete circle each way.

Numberama, namerama, Emoji took us out.

 

NMS

Mudface hates writing backblasts but loves leading workouts, and YHC likes writing backblasts, so we have teamed up–YHC will sign Mudface up for a Q, any Q, and YHC will attend and write the backblast.  This is the inaugural effort, let’s see how it goes.

There was an inordinate amount of mumblechatter focused on whether this was a good spleen workout, in the end consensus is it did a great job.  No need for handwarmers this morning, it was a balmy 30 when we kicked things off.  Some of the exercises needed explanation, and the superman bananas (on stomach, arms stretched out grasping KB, lift KB up a few inches, maintain this form while rolling to side, then roll back, put down KB, that’s one) roughed up the PAX.  Mudface, as is his custom, asked the PAX to pick a workout, as he had 2 prepared, and we chose option A, which thankfully did not contain Turkish getups.  Bulkhead worked out a little closer than last week, which Helix attributed to him (Helix) having put on deodorant today, perhaps next week he’ll actually join the group!

Only announcement is that Rounders is hosting a poker game this weekend, get in touch with him for details.

As usual, Mudface and I have No Idea what we’re doing.

8 hardy souls, including  a couple of 2.0’s, braved freezing temps to let iron sharpen iron.

COP, long form: SSH  Merkins   Smurf jacks  arm circles   helicopters   LBC’s  split jacks   Don Quixotes   Imperial walkers   mountain climbers   Freddie Mercurys

Mosey back to your bell for Triple, no wait, math doesn’t work, quadruple check!  2 groups of 4, 1 partner runs the bus loop, the other three split halos, lawnmowers and goblet squats, lots of fun!

Time for: don’t drop the soap!  Hold KB at arm’s length for as long as you can, when you give up, drop it and lunge to second light pole and back.  3 rounds of enjoyment

Form check time: 30 each of 2 handed swings, good mornings, tricep press and lunges.  Slow them all down, pay close attention to form, exercises down at about half speed.

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

NMS

The Carpenter had the Q, got sick, YHC took the Q and the PAX crushed the workout. Thanks to Mudface for the modification suggestion on the triple check as YHC’s brain was frozen for a second or two (feet and fingers were numb for much of the workout).  Helix knew it was cold, even wore a hat.  Chewy and Fife did well with the cold, they complained way less than the PAX, including YHC, while Emoji just crushed the workout all toasty with handwarmers.  Nice job gents!

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

Eight stalwart men met at Manndate to swing some cast iron. Here is what happened.

 

Thang

Run through the parking lot, find a bus, touch it, and return to base. KB swings until the six arrives.

 

COP

• Arm swings (big) – forward, backward, sideways, cross in front each direction; all IC x 10 (sort of)
• Helicopters IC x 10
• DQ IC x 10
• IW IC x 10
• T-Merkins IC (8-count) x 5
• Flutter kicks IC x 10
• Hello Dollies IC x 10
• Rosalitas IC x 10

 

Again, run to find a bus, touch it, return to base, KB swing until the six.

 

KB Ladder

Start with the following circuit:

• One-handed swing x 5 each side
• High pulls x 5 each side
• Snatch x 5 each side
• Windmill x 5 each side
• SSH for the six

Rest one minute and then repeat the circuit adding one of the below. Windmills are always the finale:

• Clean & press x 5 each side
• Double lunge x 5 each side
• Squat & press x 5 each side

Ten minutes of Gumby (stretching)

 

COT/BOM

Nameorama, Numberama, Chewie took us out.

 

NMS

The 2.0s launched into the spotlight early during the opening run to the buses. Fife sprinted like a bat out of Hades, while I think Pinky attempted to give some advice about pacing. This is called a “positive split” – Fife knew what he was doing. Then Chewie was chastised by Mud Face for “always jumping in front of me when we start running.” In cross-country, this is called “positioning”. Chewie, too, knew what he was doing. Well done, boys.

 

The group really started to get out of hand during the COP counting. YHC decided to continue the repetitions until the group reached numerical consensus. That technique seemed to work. Will remember that.

 

The BB title comes from Pinky offering yet more questionable paternal advice, this time during the KB ladder. Certainly the choice of exercises – particularly Windmill – elicited much groaning, and some popping noises. When some such noise came from Fife, Pinky let him know, “It’s supposed to hurt.” In all seriousness, through F3 YHC has become much more attuned to what discomfort is harmful, and what discomfort is a helpful challenge. Probably extends to much of life. In any case, YHC stands by the disclaimer explicitly provided at the beginning of the workout: “I am not a personal trainer; push yourself, but don’t hurt yourself.”

 

Kudos to Emoji who glided through each circuit of the KB ladder – always with positive vibes, and to Pinky who epitomized “push yourself”. YHC has a feeling Bulkhead rocked this workout, too, but he was standing too far away to know for sure.

 

As usual, it was an honor to lead you.

 

Announcements

Please keep Opus’s M and Fife’s pet in your thoughts, as both are facing surgery.

 

 

9 DaVillians started off the post holiday year the best possible way, hoisting iron and strengthening fellowship.

We did the Murph!  Ran a mile around the perimeter of the school, then:

100 Goblet Squats     200 Lawnmowers   300 Halos

Run another mile.

Numberama, namerama, YHC took us out.

NMS

YHC was having great difficulty thinking of exercises last night, so texted Mudface, who responded with a barrage of possibilities.  One of those was lumberjacks, and YHC thought “200 Lumberjacks, sounds great!”  Yeah, not so much, those were quickly modified to lawnmowers.  There was a lot of mumblechatter this morning, which only intensified when YHC gave Mudface a hard time for complaining (he wasn’t), but Mudface took this as a challenge, and proceeded to demonstrate to the PAX how it would sound if he did complain–10 minutes later we were all well educated!  J/k, this led to a lot of back and forth, including memories of Mudface’s first Q involving broken cinderblocks, and Rounders recalling when he used to ruck around the neighborhood with a 30 pound pack, back before it was cool….  The PAX crushed the Murph, leaving YHC in their dust.  Well done, gents!

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

4 regulars and 1 FNG came out in the cold to work off the cookies and eggnog.  Here’s how we rolled.

COP SSH 15, LBC’s 11, Arm circles 15, merkins 11, Imperial walkers 15, DQ 11

Exercises

Start with 18 lawnmowers and 11 demon/skull crushers, then 17/12 and so on until you end up at 11 lawnmowers and 18 d/s crushers.

Flutter kick presses while “I Saw Her Standing There” by the Beatles played (about 3 minutes).

33 renegade rows, 2 count

Listen to “Gonna Fly Now” from Rocky while ‘punching’ with jab and uppercuts while holding KB.

5 each of halos, good mornings and boat/canoe’s.

Numberama, namerama, YHC took us out.

 

NMS

So, today is 12/26, here’s the history lesson and significance of numbers:

COP: every 2 exercises add up to 26

18 and 11 is for 1811, on 12/26/1811 a fire destroyed the Richmond Theater, killing 72 people, including the sitting governor, along with former senators and representatives.

On 12/26/1963, the Beatles released 2 songs in the US, including I Saw Her Standing There, which marked the beginning of Beatlemania in the US.

Harry S Truman died on 12/26/73 – he was the 33rd president of the US.

12/26 is recognized as Boxing Day in the UK and other parts of the world, and named so because in the 19th century it was the day servants and postmen were given a Christmas box as a thank you.  Also, you know, Rocky, and it’s fun to exercise to that music.

5 reps of various exercises b/c there are 5 days days left in the year after today.

Welcome to Pinkie (formerly known as Chris Suleske), way to make it out after being EH’d by YHC and Mudface at Blue Cheese’s Christmas party.  Solid effort-the workouts don’t get easier, but you get stronger!!  Hope to see you again at The Creek this Friday.

Mudface was critical of YHC multiple times today, which isn’t unusual, perhaps Santa didn’t bring him what he wanted, but his efforts did generate a lot of great mumblechatter.  YHC was just a tad unfocused, as the winkie was somehow left behind at the house, and relying on YHC’s porous memory is a bad bet.  Still, a good workout this morning–the boxing exercises were awful, and if the ground wasn’t almost frozen it would have been severely damaged by the renegade rows.  Thanks to YHC’s M for help with the historical facts, that’s how we spent the last few minutes of Christmas!  Woo hoo!

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

 

6 Warriors of the Ville came in hot and ready to get your bells on for YHC’s 200th post of the year

The SF was planted, the extra bells were laid out, and the PAX got to work.

This how it when down

COP (ALL IC) – SSH, Helicopter, DQ, LBC’s, Crab Cakes, Merkins, Arm Circles

THANG

Grab your KB head to the opposite side of the parking lot next to the school sign

The Somewhat Suck – 5 exercise stations and 1 rabbit who while wearing a 30 lb weighted ruck sack, lunged to the end of the parking lot and back (about 15th of a mile). When the rabbit returned, everyone switches to the next station.  Exercise stations were:

1. KB Swings
2. Halos
3. Goblet Squats
4. Cleans
5. Turkish Get Up

Four Corners – To celebrate YHC’s 200th post in 2018 the PAX completed the following

• 50 Rows
• 50 Goblet Squats
• 50 Merkins
• 50 Sit Up Presses

hallelujah carrier between the short corners and around the world between the long corners

Mosey to the SF

KB Dying Cockroach – While in the cockroach position, hand your KB to your partner who is holding their hands up, reach turn the start position, reach back up for KB and return back to start. This equals one rep. Complete 10 each.

Numberama, Namerama, and Announcements. YHC took us out

MOLESKIN

YHC thought he may have to go lone wolf today and was ready to grab the ruck sack while at 5:29 the rest of the back started to roll in.

Great to have Rounders out for two in a row and showing us all up with is massive KB

Thanks to Gumbo for the idea of “The Suck” and to Carpenter to give it the name “Somewhat Suck”. Also YHC can’t count since first he only called out 4 exercises.

It was great to be back out at MANNDate. Since YHC normally leads a bible study on Wednesday, he hadn’t been to out on that morning since early September. Couldn’t have been a better place to get in number 200.

ANNOUNCEMENTS

• Breaking Bread this Sunday – Get with Spit if you can help out!

SPIT ON THAT!!