Tag: MANNdate

3 hardy (enough) souls roused themselves out of their fartsacks and arrived to pass around some kettlebells.  Here is what happened.

COP – IC

SSH      arm circles          windmills       Freddie Mercurys

Mosey to loop for some solo KB work, Mudface Q

First exercise, which will be called the KB pivot–PAX line up single file, first PAX lifts the KB, turns at waist (feet don’t move) and hands off to PAX directly behind, then runs to end of line.  You only need 1 KB for this, and we used Mudface’s 40 pounder.  Repeat process until you get to the end of the loop, then repeat going the other way to starting point.

Second exercise, called the Lumberjack, PAX lines up slightly more than shoulder width apart.  First PAX lifts KB from outside their left foot, up in one smooth motion to extend above their head, then down to place on outside of their right foot, where next PAX retrieves it and repeats.  PAX runs to end of line after doing exercise.  Continue until end of loop is reached, then reverse until starting point is reached.

Switch Q to No Idea

11’s with Goblet squats and that thing where you lie on your 6, lift KB up, down behind your head, then back to center and press up.

Mosey to SF for COT, numberama, namerama, Chewy took us out.

 

NMS

Mudface sent out a message yesterday that MANNdate lacked a Q for today, and received no offers to Q.  That was a clue to how this morning would go.  YHC texted Mudface last night suggesting a joint Q, and Mudface hinted that he had some solo KB workouts in mind.  When YHC arrived to find only Mudface and Chewy in parking lot, it dawned on him that perhaps the reason no one took the Q yesterday was because no one else was coming, which was quickly confirmed.  YHC has Q’d twice this week, with a total of 2 other PAX showing up–does YHC smell worse than normal?  The solo KB workout was made much tougher with just a few people, as by the time you ran to the back of the line it was your turn to grab the KB again.  YHC also had more planned, but the solo KB exercises ran long.  Mudface promises to bring these back soon, along with a few others.  There was a lot of mumble chatter during COP because we couldn’t hear Chewy count, so Mudface picked Chewy’s least favorite exercise and we did it until he started counting.  The solo KB workouts really emphasized form, which was great and ensured the PAX paid close attention.  Hope to see greater numbers next week when some of the regulars return from trips and health concerns.

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

3 regulars and 3 summer tourists arrived at KB workout with only 4 KB’s. Spit made a quick dash back to the house to pick some more. Hot Potato Q was in play today so Mudface got things started

This is how went down

COP – SSH, HRM’s, DQ, Arm Cirlces

THANG

Spit not back yet

Medicine Bell Pass – Line up at side of the parking. One Pax pass Mudface’s 40 lb bell to next Pax then runs to the end of the line. Rinse and repeat till the PAX reach the other side of the parking lot

Spit is back with two more KB

Over/Under – In the same line and same KB, One pax pass the KB over their head then the next under their legs. Rinse, Repeat, and switch spots when needs till the PAX returns to the original side of the parking lot

Mudface pass the Q to Spit, mosey to the bus loop

4 Corners – 10 KB Burpees, 20 KB Swings, 30 Sit Up Presses , 40 Halos while doing the slingshot walk between corners

Spit passes the Q back to Mudface

KB Whatchamacalit’s – 1 Merkins Row/4 Overhead Press, rinse and repeat till 10 Merkin Rows/40 Overhead Press

Mudface passes Q back to Spit, mosey to the SF

3 MOM – Boat/Canoe on Chewy’s call, 20 Goblet Squat Press OYO

Numerama, Namerama, Announcements, YHC took us out

MOLESKIN

YHC (Spit) forgot one of the best lesson from his days as a Boy Scout, “Be Prepared”. Phonics already had reached out to YHC to request the 25lb KB but obviously that wouldn’t be enough today.

Mudface quickly took things over and started the COP without KB. Afterwards since YHC was still heading back with the 2 extra bells, Mudface and some single bell exerices up his sleeve.

It was great to have Swiper, Phonics, and Punch join us today. Mumble Chatter focused around our favorite AO’s and the up coming CSAUP and convergences.

ANNOUNCEMENTS

• YHC challenges the rest of the neno-regions to the Iron Pax challenge. For full more details click the link
• HDHH tonight – Kubota as has the Q. See the preblast
• PuppyPile on August 25th immediately following DogPile.  Marv has the Q.
• Ghost Flag will be up for grabs at DogPile this Saturday. See preblast
• Labor Day Convergence 9/3 – See preblast 

A solid 5 arrived at Washington-Henry ES to get their KB workout in for the week.

This is how it went down:

COP (ALL IC)

DQ, Helicopters, Cherry Pickers, LBC’s, Arm Circles

THANG

KB Dora – Partner up; for set of exercises one partner run a lap around the parking lot while other partner works on the exercise. During the rest of the exercises one partner weaves in and out of 5 cones then comes back while doing sling shots. Excerise were as follows:

• 50 Merkin Rows
• 100 Sit-up Presses
• 150 Rack Squats
• 200 Flutter Kick Presses
• 250 Bob and Weaves

Mosey to SF

2 Minutes of Boat/Canoe

Numerama, Namerama, Announcements, Helix took us out

MOLESKIN

YHC was inspired today but reading Johnsonville’s backblast from a couple of weeks ago at Circus. Since a Dora hadn’t be done at MANNDate in some time why not do one but make it better.

Before starting the Dora, YHC went to the car really quick to pick up a 2nd KB. In his mind “Merkin Row” including using two KB (see video) but the PAX advise YHC that only one is needed. Since this was YHC’s Q, we used two. This seems to add an extra challenge.

Mumble Chatter seemed low but the PAX did make great time with the Dora which gave us time for Boat/Canoe

As always Helix showed us how it was done with form.

ANNOUNCEMENTS

Ghost Flag at 45 MOM tomorrow! Lets go get it!

SPIT ON THAT!!

A Lucky 7 arrived at Washington-Henry ES for a little horseshoe fun

This is how it went down:

Slaughter Start – 5 KB Burpees

COP (ALL IC) – Helicopters, DQ, Arm Circles

Mosey to the bus loop

The Lucky Horseshoe 

Using the bus loop:

1 Lap – 20 Merkins
1 Lap – 20 Merkins,  20 Goblet Squats
1 Lap – 20 Merkins, 20 Goblet Squats, 20 KB Swings
1 Lap – 20 Merkins, 20 Goblet Squats, 20 KB Swings, 20 Flutter Kick Presses
1 Lap – 20 Merkins, 20 Goblet Squats, 20 KB Swings, 20 Flutter Kick Presses, 20 (2ct) American Hammers with KB
1 Lap – 20 Goblet Squats, 20 KB Swings, 20 Flutter Kick Presses, 20 (2ct) American Hammers with KB
1 Lap – 20 KB Swings, 20 Flutter Kick Presses, 20 (2ct) American Hammers with KB
1 Lap – 20 Flutter Kick Presses, 20 (2ct) American Hammers with KB
1 Lap – 20 (2ct) American Hammers with KB

Victory Lap

Mosey back to the front of the school

Triple Check – Donkey Kicks, KB Burpees, Lap around the parking lot

Numerama, Namerama, Announcements, Emoji took us out

MOLESKIN

The last time YHC can reminder completing the Lucky Horseshoe was during Tuckahoe Takeover last year and Honey Do was so kind to introduce us to it. Guess what? It still sucks!

Off Shore lead the PAX with YHC trying to keep up. The rest of PAX wasn’t far behind. The PAX made short work of the Lucky Horseshoe so YHC has made a mental note to extend the run next time.

Yard Sale is a donkey kick beast! Not sure if anyone else can go that fast for that long.

Glad to have Lockjaw and Off Shore join us today. Good luck with the rest of your summer tour

ANNOUNCEMENTS 

• HDHH Tonight at Triple Crossing. See Lockjaw’s Preblast
• Puppy Pile this Saturday at 7:05

SPIT ON THAT!!

 

6 men and one 2.0 (almost as big as the men) roused themselves to post to a KB workout.  Here’s how YHC remembers it.

COP

SSH, Merkins, arm circles (small and big), LBC’s, helicopters and shoulder taps.

Mosey around the back of the school to the track.

YHC marked out a rectangle with cones for 4 corners.  Alternate farmer carry with lunges, 10 KB swings, next corner, 20 Goblet squats, next corner, 30 situp presses, last corner, 40 lawnmowers (20 each arm).  Cycle through one more time, reverse the numbers, you end up  doing 50 of each exercise.

Mosey to pick up loop for 11’s.

Halos, lunge to opposite curb, do flutter kicks while pressing KB up.  These took  a little explanation.

Mosey to SF, 20 shoulder presses, 20 calf raises with KB, 20 good mornings, 20 snatches.  Repeat with sets of 10.

Numberama, namerama, YHC took us out.

NMS

The last time YHC did four corners at MANNdate much grief was given that “It’s an oval, it can’t be four corners!”  In vain YHC tried to fix the (PAX’s) problem by placing cones in a rectangle.  Sadly, PAX still followed the oval track shape, but at least there was less mumblechatter about shapes.  Wedding Singer set the pace and crushed it.

The PAX seemed to like what YHC is calling Flutter kick Presses, and it did seem to make the flutter kicks a bit easier.  There was some mumblechatter at the end that YHC’s watch was running slow–YHC disagrees.

Thanks to Wedding Singer, Hardywood and Shakedown for making the journey, it was great getting to know you better.  Good luck with your impending 2.0, Hardywood!

Announcements: Puppy Pile on 7/21

Thanks for letting me lead, and as usual I have No Idea what I’m doing.

Ten stalwart men laughed at the late-June humidity, grabbed a kettlebell, and launched into fitness at Manndate this morning. Here is what happened.

THANG

 

Mosey around parking lot (forward, backward, karaoke)

 

KB Variety Ladder

 

(All exercises 5 reps each side)

 

One-handed swing

High pulls

Snatch

Windmill

 

Repeat, adding the following exercises before Windmill with each repetition:

Clean & press

Double lunge

Squat & press

 

Approximately one minute of elbow plank/rest between steps of the ladder.

 

Mosey around parking lot again (forward, backward, side shuffles)

 

KB/Bodyweight Timed Ladder

 

(~30 sec for each exercise; add one exercise each cycle resting for ~30 sec before the next cycle)

 

Burpees

Slow mountain climbers

Alternating swings

Merkins

Goblet squats

Sit & press

Two-handed swings

Fast mountain climbers

 

BOM/COT

Numberama, Namorama, Lab Rat took us out.

 

NMS

What a joy to see so many posting to Manndate this morning. A couple of regulars had already let YHC know they would be absent, so it was a pleasant surprise to see all of the cars in the parking lot.

 

YHC thought he put up a challenging workout, and the PAX did not disappoint. YHC realizes he gave very little instruction, particularly for new exercises (i.e., Windmill) and considering some PAX may not have been KB regulars. Nonetheless, the men ground it out with some grunts and groans, but no complaining – not about the workout anyway (some mumblechatter about domestic relations, but YHC digresses).

 

YHC noticed Pick Two, in particular, mastered the Windmill. Billy Shakespeare knew the key to the Windmill technique: “And you, my sinews, grow not instant old, But bear me stiffly up.” (That’s in honor of you, Not To Be.)

 

End-of-workout stretching was in the original game plan. YHC was surprised to see time was up after the last ladder round. YHC guesses time flies when you are having fun; or, perhaps more likely, the lack of oxygen and onset of exhaustion made keeping track of time difficult. Make sure you get in some stretching OYO.

 

It was great to see Cajun Cowboy. YHC is always impressed when PAX take time from business trips to join a workout. Know that you always have a home at F3RVA.

 

YHC was totally impressed that Not To Be ground it out today. Please come back for more.

 

This is an awesome group, and YHC hopes everyone feels he is a better man after this morning, a little more prepared for the next challenge life throws his way.

 

ANNOUNCEMENTS

July 4^th convergence, 0700 at Tredegar

 

July 6^th special Creek workout led by Pick Two, M-to-be and the rest of the wedding party

 

Breaking Bread is open for volunteers in July

 

 

 

6 men showed up to MANNdate for Chewy’s 2nd Q, with a Jurassic Park theme for the upcoming movie

COP
SSH
Helicopters
Smurf jacks
DQ
LBC
Crab cakes
American hammers

Mosey to car loop

Catch me if you can – all the kettlebells placed along car loop, everyone partnered up and decided whether to be the lawyer running to the bathroom (chased) or the tyrannosaurus (chasing)
Lawyer – at each kettlebell 10 kettle bell squats (toilet squats)
Tyrannosaurus – start of with 10 hand release merkins (t-rex merkins) and 3 each arm hammer curls (t-rex curls) at each kettlebell. When they are caught they switch.

Mosey to field

Egg Hunt – 2 teams (raptors and people) are on opposite sides and the kettlebells (eggs) start off the boundary line. The goal is to get the most bells into the team’s specific area. Both teams can cross the boundary line, but when the are on their opponents’ side, they can get tagged. When someone is tagged they let go of any bells they’re holding, drop down, and to crab cakes until someone does 5 2-count crab cakes beside them.

Mosey to flag

Boat canoes

Numberama

Namearama

Mudface took us out

NMS
The workout got off to a shaky start since it was only Chewy’s 2nd Q, but things quickly got better during the COP. Chewy enjoyed having everyone do excessive amounts of crab cakes to Mudface’s disproval.

The only time someone had their own kettle bell was when they were doing American hammers during the COP or around the flag doing boat canoes. The rest of the time everyone used everyone’s bell. During the Catch-me-if-you-can and Egg Hunt the kettlebells were with someone different than their owners.

After Helix and No Idea left, Spit received a call. Right afterwards, he hopped into his car and drove away. Everyone left thought either his wife was having the baby they were expecting or No Idea decided to drive into their house.

6 warriors shook off the fart sack, grabbed their kettle bells (yes, that says bells) and stormed into the school parking lot for an adventure that went something like this…

COP (all IC) – 20 invisible jump ropes, 20 freddie mercuries, 10 goblet squats, 10 helicopters, 10 don quixotes, arm circles.

Mosey to the school wall and line up.

Donkey Kick Party

10 donkey kicks against the wall, lunge across the parking lot to the grassy area, exercise, side lunge back to the wall, repeat four times with the following exercises:

• 15 halos each way
• 30 kettle bell swings
• 30 sit-up presses
• 30 overhead presses

Merkin “Break”

10 merkins IC, run around the parking loop, 10 merkins IC, run backwards around the parking loop, 10 merkins IC

Donkey Kick Party – Remix

20 donkey kicks against the wall, carry kettle bell above the head across the parking lot to the grassy area, exercise, carry kettle bell above the head  back to the wall, repeat four times with the following exercises:

• 15 halos each way
• 30 kettle bell swings
• 30 sit-up presses
• 30 overhead presses

Mosey to the flag – 20 flutter kicks IC, 1 SSH

Numerama, Namerama, Announcements, Yardsale took us out.

NMS:

YHC still has “fond” memories of Honey Do’s Groundhog Day beatdown from a few years ago and he leaned on that template this morning. The PAX rolled in just in time to get started. Yardsale brought an enthusiasm that was at a whole different level than the rest. He bounced out of his car and was full of energy!

The Donkey Kick party started to dent this enthusiasm but he rallied to keep up the mumble chatter. Over time, his enthusiasm began to wane. The Donkey Kick party remix seemed to be the enthusiasm smasher for the morning for him. The PAX pushed through and knocked out the exercises well this morning.

Helix continues to get an A+ for his form and for even going the extra mile on the sit-up presses by pulling the kettle bell over his head in between the sit-ups. That guy doesn’t mess around and he gets his money’s worth (though our workouts are free). He takes “you-vs.-you” to the next level every time!

The Carpenter