Tag: MANNdate

  • How Fast Can We Leave

    8 men showed up for some  early morning fun in the 70 and sunny

    COP all IC

    SSH x 11

    Merkins x 10

    LBC x 10

    Don Quixote x 10

    Mosey to bus loop

    Beast

    6 Rounds of 6 stations with 6 count of exercise performed at each

    lunge to first station, bear crawl to second, crawl bear to third, Frog Hop to fourth, Gorf Poh to fifth, backward lunge to sixth. All with KB. Waiter carry back to start. Al Gore or Plank to wait for the 6

    1st round Halos (6 right, 6 left)

    2nd round sit-up press

    3rd round Overhead Press (This is as far as we got)

    4th round slingshots (6right, 6 left)

    5th round squat press

    6th round Lawn Mowers (6 right, 6 left)

    Mosey to SF

    10 Helix squats IC

    Announcements

    F3RVA Summer Tour has begun

    Numberama

    Namearama

    The Carpenter took us out

    NMS

    YHC and Chewy rolled in to an empty parking lot, planted the flag and went to make sure that everything that was planed would work. People started rolling in and 5:30 rolled around, time to go. Opinions about YHC’s counting speed were voiced and then voiced again when the sped was changed. YHC was just happy to get it done before Emoji could mess up his count.

    Things quieted down as the beast progressed. There was talk about some people wanting a massage after the workout and things tool a bad turn from there. The beast took longer than planned, expect the second half to show up later.

    Hard work was put in by all. Thanks for letting me lead

     

     

     

     

     

  • F3 RVA Summer Tour – Starts Saturday, May 26

    F3 RVA Summer Tour – Starts Saturday, May 26

    https://youtu.be/Xf3mRZ7SHu0

    According to Phineas and Ferb, there are 104 days of summer.  What a better way to spend the summer than challenging yourself to visit all 24 F3 RVA AOs.  Although procrastinators can wait as late as August 6 to start, it would be best to spread this challenge out over the entire summer.  Once you complete the tour, you will have done the following:

    • 14 bootcamps
    • 7 runs including a trail run and evening run
    • 2 Kettle Bell workouts
    • 1 bike ride

    Don’t let not having a kettle bell or bike prevent you from participating in this challenge.  Borrow them if necessary.

    The challenge starts starts on Saturday, May 26 and ends on Labor Day.

    To sign up, click here.  

    To print the F3 RVA Summer Tour flyer, click here.

    See you all this summer!

    Phonics

  • A year in the life

    9 manly men made the decision to let iron sharpen iron and heft the same.  Here’s how it went down.  This Q was split between YHC and Opus, with the latter taking COP and tabatas, YHC had everything else.

    COP

    Invisible jump ropes, staggered merkins, copperhead squats, arm circles (small and big), SSH and KB halos.

    Mosey to bus circle for partner work.  first partner carries KB around the loop, second partner lunges to first stopping  point for 20 KB swings, to second point for 40 lawnmowers, third point for 60 halos, and back to starting point for 80 slingshots.  When first partner catches second partner, they switch roles.

    Next was the wonderful world of tabatas.  For those not familiar, you do an exercise for 20 seconds at highest intensity, rest 10 seconds, repeat.  8 sets of each exercise with 1 minute of rest between exercises.  Exercises were squat thrusts, and bob and weave.

    Mosey to middle of bus loop, find your section of curb for 11’s.  Demon crushers and snatches, lunging from one side of the loop to another.

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

    NMS

    This is YHC’s and Opus’s anniversary week, so we decided to split the MANNdate Q.  There was a lot of mumblechatter this morning, and moments of COP when the PAX looked quite certifiable.  After a long weekend out of town for my niece’s graduation (great job, Gillie!) it was good to get back with my F3 brothers.  There was some talk of how the RVA spring seems like summer, but YHC was glad to earn a good sweat this morning.  The tabatas was great for that–20 seconds has never seemed so long, and 10 so short.  Thanks for the co-Q, Opus!

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

  • The Slooooow Count

    9 Masters of the Bell show up despite the 90% humility for Day 3 of YHC’s takeover week.

    This is how it when down

    Hallelujah carrier to the bus loop

    COP
    • Invisible Jump Rope
    • Helicopters
    • Blueberry Pickers (aka Cherry Pickers with KB)
    • LBC’s
    • Merkins
    • Crab Cakes
    • Arm Circles
    THANG

    Catch Me If You Can – Partner up; First partner carriers both KB around the bus loop while second partner completes 20 merkins then run to catch the first partner. Switch, Rinse, and Repeat. Second lap run backwards.

    Hallelujah carrier back to the parking lot

    Lazy Dora – First partner start an exercise while second partner holds KB plank (hands on the handle of the KB). Switch at desired stopping point. Exercises were as follows:

    • 50 – Swings
    • 100 – Goblet Squats
    • 150 – Slingshots

    Triple Check – KB Balls to the Wall, KB Burpees, and Side Lung

    Sloooow Count – 10 Sidewalk Over The Head IC

    Hallelujah to the SF

    1 MOM – Boat/Canoe

    Numberama, Namerama, Wild Thing took us out. 

    MOLESKIN

    YHC arrived around 5:25 to find Mudface and Emjoi already hanging out. The rest of the PAX kept rolling in but 5:29 there was still no sign of Pick 2 and the new Gloom Party Bus. At last the Gloom bus arrived only with Yard Sale and Wild Thing.

    A request was send out to explore the Gloom Bus so headed to the bus loop. At this time YHC was corrected in regards to the number of passengers for the Bus. I guess we have to now EH 20 men for the Gloom Bus for Dogpile

    YHC tried his best to set the pace with Helix during the catch me if can but man can fly. Also not sure if the agreed with PAX about running backwards on the 2nd loop

    The PAX (well Mud Face) tried their best to heckle YHC anytime he called an IC exercises. This brought about the slow count during the over the head which the PAX normally does OYO. The verdict is still out if that was a success.

    Glad to have some many Davilians out this morning. Hope this becomes a regular thing.

    ANNOUNCEMENTS
    • Spit’s takeover week in DaVille continues Friday at The Creek
    • PuppyPile 2.0 Workout is May 19th at Dogpile, starts at 7:05 a.m.
    • Memorial Day Convergance at Tredegar/Belle Isle May 28th. 7 am
    • F3RVA Summer Tour begins the weekend of Memorial Day and ends on Labor Day. Who will be the first to post at every AO this summer?

    SPIT ON THAT!!

  • The Smurph — or, How we couldn’t stop staring at Rounders big bell.

    8 Smurphy warriors showed up for the monthly murph tradition at Manndate.  This month modified to be a Smurph.

    COP —
    20 Smurf Jacks
    Smurfkins
    20 Smurf Jacks
    Smurf War 2 Situps
    20 Smurf Jacks
    Jump Smurfs

    The SMURPH
    Kettlebell Waiter Carry around loop
    50 Situp Presses
    100 Goblet Squat/Curls
    150 KB Swings
    When done, take 2 laps around bus loop
    OH NO!!!!
    Gargamel takes the Smurphs prisoners — do prisoner squats and prisoner rows IC

    Back to your regular Smurph programming already in progress.  Finish as much of the second set of smurph exercises as humanly possible, then

    Finish with a circle of boat canoes.

    NMS —
    Forget the Smurph recap.  Let’s talk about Rounders elephantine bell.
    Mudface asked if it was Rounders third testicle.
    Yardsale said that when it hit the ground it would cause the USGS to put out a memo clarifying that it was not an actual earthquake.
    It was literally as big as YHC’s noggin.  That is how friggin big it was.

    Everybody kept wanting to touch it.

    See you in the gloom,
    Opus

  • Do we know our shapes?

    1, 2, 3, 4 PAX climbed out of their fartsacks and hoisted some iron.  Here’s how YHC remembers it.

    COP

    10 Don Quixotes    20 LBC’s   30 SSH   10 arm circles (small, big then reverso)

    20 mountain climbers   30 jump squats

    Mosey to bus loop for Opus’s graduation ceremony, where mumbechatter centered our need to create F3 lyrics for this hallowed ceremony.  Nice job Opus!  and you are hereby appointed to get the lyrics going.

    Mosey to back of the school and onto the track for 4 corners.  Start with 20 KB swings, forward lunge to 1st corner, 40 slingshots, side lunge to next corner, 60 lawnmowers, back lunge to next corner (interrupted by 5 pullups on the playground equipment), 80 goblet squats.

    Sit down on the track in a circle, backs to each other, and play pass the KB for a few minutes, first to your left, then to your right.  Do the hokey pokey and turn yourself around, cause that’s what it’s all about!

    Mosey to SF, 10 merkins, 10 situp presses, 10 figure 8’s, 20 halos and 20 good mornings to finish it off.

    Numberama, namerama, YHC took us out.

    NMS

    YHC has been hurting lately due to some disc irritation in my neck, so wasn’t sure how this morning would turn out.  However, seems like F3 and KB are good for my neck!   There was mumblechatter during the four corners that “there are no corners, what are you doing here!” as well as debate about the logic of backward lunges.  The PAX also complained about the extra walk around the school.  Thankfully YHC was able to ignore them with ease–practice makes perfect.

    Prayers go out to Mudface’s friend and his family, keep them and their son in your thoughts.

    Congrats again to Opus for moving up in weight….who’s next??

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

  • The Three Amigos

    Image result for the three amigos

    The Three Amigos climbed out of their FS to enjoy another edition of MANNDate

    This how it went down:

    COP (In Honor of YHC and F3 Hampton Roads running in the Colonial 200 this weekend)

    • 20 SSH IC
    • 10 DQ IC
    • 10 Helicopters IC
    • 10 Finkle Swings (Right Leg) IC
    • 10 Finkle Swings (Left Leg) IC
    • 10 Dolly’s IC
    • 10 Merkins IC
    • 20 LBC’s IC
    • 20 Goblet Squats IC
    • 10 Bob and Weave IC
    • 10 Half Kneeling Press (Right Arm) IC
    • 10 Half Kneeling Press (Left Arm) IC
    • 20 Good Mornings IC
    • 10 Small Arm Circles Forward IC
    • 5 Big Arm Circles Forward IC
    • 10 Small Arm Circles Backwards IC
    • 5 Big Arm Circles Backwards IC
    • 5 KB Burpees OYO
    THANG

    Mosey to the bus loop

    The Beast

    6 reps of each exercises stopping 6 times around the loop. Exercises were as follows:

    • Slingshots
    • Halos
    • Sit Up Press
    • Overhead Press
    • Snatch
    • KB Swings

    Mosey to SF for Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    Main plan for today, no running (Wilson you would be proud). YHC arrived at the AO around 5:25 to find Mudface the lone car waiting. At 5:29 it seemed that YHC and Mudface were about to have that awkward time during the COP. Lucky at 5:30 Yard Sale came rolling in.

    The Finkle Swing brought about a new challenge in regards to balancing. But the end of the second set the PAX seemed to get the swing of things.

    Mumble chatter was solid throughout the workout. Mainly focusing around the CSAUP last weekend and questions regarding YHC’s race this weekend.

    ANNOUNCEMENTS

    Dogpile and Mosey On shirts now available for pre order on F3 Gear website. Lab Rat is taking orders from anyone that doesn’t want to pay shipping. He is places his order this weekend so reach out if you are interested. Pre Order will be available till  4/30. See Pre Blast for more details

    SPIT ON THAT!!

  • The Night We Saw Them All

    A PAX eclipsing 40 ditched all common sense for about 18 hours to receive a plentiful helping of each of the three Fs.  This was the F3RVA Century Classic.

    YHC has conversed with a number of individual PAX members about their experience, taking notes during the event and thinking about how to transcribe all of these memories into a backblast.  There is no way YHC could do the stories justice by attempting to capture them for the collective PAX.  Then, after chatting with Lockjaw and the (sober) Ronnie, it became clear.  Treat the backblast as a living backblast.  YHC will make no attempt to capture the essence of this workout, only setting the stage for each and every PAX member to capture it for himself.

    My memories are collected below.  I encourage everyone to add to this list by commenting with your favorite memory.

    Leg 1:  Trying to contain my energy for the CSAUP while stuck in traffic for opening night of the squirrels game
    Leg 2:  Praying for Saab on Meadowbridge and Atlee Rd.  Kudos to all that ran that leg, a true game of frogger
    Leg 3:  All the Mechanicsville PAX member who were not running, companion running with the actual runners.  Kudos!
    Leg 4:  The Creek parking lot is great for fellowship.  This truly felt like a tailgate parking lot.  The energy, games and conversation were all electric.
    Leg 5:  The headlamp on my run reflecting all the pollen flying through the air with me initially thinking it was raining.  30 minutes later realizing all that pollen was being sucked into my lungs at an incredible rate.
    Leg 6:  Hearing of TYA and Swirly questioning if YHC actually marked his legs of the course and me telling them where they can shove it.
    Leg 7:  Realizing how peaceful and quiet the city can be when when you are in it and surrounded by trees.  The new moon highlighted the stars and all their brilliance.
    Leg 8:  Showing up to Hoedown and having Ronnie greet us after his enjoyable evening.
    Leg 9:  Marv almost taking out another animal with his running shoes.
    Leg 10:  Thinking about how comfortable it is to try to sleep on the top of a picnic table.
    Leg 11:  Watching the back and forth between Saab complaining about not being able to sleep and Upchuck for waking him up.
    Leg 12:  Waving to the UR security guard while sitting in a white van with 4 men laying on the ground.  He waved and continued by.
    Leg 13:  Marv learning that Fudd was going to show up only for leg 18 and would still get a tshirt.
    Leg 14:  Seeing Lockjaw drive 20 in a 45 on Charter Colony so he could stay between the lines.
    Leg 15:  Reminding Marv that Fudd was still sleeping.
    Leg 16:  Hearing of a certain individual’s multiple escapades to the bathroom at a singular Wawa.
    Leg 17:  Making the van take a 3 mile detour to Wawa so YHC could get a breakfast hoagie, thus missing the final hand-off.
    Leg 18:  Pulling into Dogpile, realizing it was almost over and thinking the whole experience was too fast.

    This humble correspondent would like to thank everyone involved with making this event successful, especially those listed in the QIC list.  Without it, this would have been a completely stupid and utterly failure of an event.

    Splinter out.

  • Lucky and Smart

    4 warriors braved the not too cold temps to hoist iron and insult each other.  It went down like this—

    COP

    20 Freddie Mercurys     15 SSH       20 arm circles (small, big, reverso)

    15 Don Quixotes         20 LBC’s       15 Helicopters

    Mosey to bus loop/parking lot (this sparked first debate)

    4 times around the loop stopping 4 times each lap, adding an exercise until you hit 8, then decreasing by one until you ran out.  The exercises were:  8 lunges, 7 halos, 6 lawnmowers, 5 KB swings, 4 overhead press, 3 goblet squats with a curl at the bottom, 2 snatches and 1 tricep press

    Mosey to SF

    10 sit up  presses    10 boat canoes (Chewy style)     10 good mornings    10 those things on the curb

    10 around the worlds       10 something else       Hold KB out until you can’t

    COT, numberama, namerama, YHC took us out

    NMS

    YHC rolled up to find Mudface and Opus waiting, and Spit pulled in while the SF was being planted.  Mumblechatter started immediately, and Mudface was in fine form today, no one was spared.  Unfortunately at the time of this report YHC is so tired none of the insults/truths/smart ass observations are coming to mind.  Spit had to leave early and missed the final round by the SF, but led the PAX the rest of the way.  During COP everyone had a turn imitating Emoji’s counting style to the point YHC had to keep his own count.  Come back soon, Emoji, we need just one of you!

    As usual, I have no idea what I’m doing.

    No Idea

  • Less Talk, More Work

    A PAX of three made it out to the 70 and sunny  spring morning to test themselves against the MANNdate Murph for April

    The Murph

    Run a mile

    100 Sit and Press

    200 Lawnmowers

    300 Goblet squats

    Run a mile

    Mosey to the Flag

    Merkin Ring of Fire

    PAX hold plank

    while one member does 10 merkins

    go around the circle until all have done merkins

    Numberama

    Namarama

    Chewy took us out

    NMS

    The PAX attacked the workout this morning and strong work was put in by all.  Mumblechatter was at a minimum, most of it coming from YHC and Spit. Chewy was working too hard to get brought into boring adult conversations.

    There are PAX out there that have not been to the gloom in some time and some men that are not aware that they should be in the PAX. We need to EH and re-EH. Lets get those numbers up

    As always it was an honor to lead.