Tag: MANNdate

6 PAX rolled up to a morning which was much warmer than those in recent memory.  It went down like this.

COP, IC

25 SSH         25 LBC’s       25   Arm Circles (small and big)

25 Helicopters         25 Mountain climbers

Mosey to bus loop

4 cones spaced 25 feet apart was the stage.  Starting at the first cone, do KB swings, death crawl to second cone, lawnmowers, death crawl to next cone, halos, death crawl to last cone, sit up presses, lunge back to first cone, that’s one cycle.  Do 5 cycles, starting with 5 reps and going up by 5 each time until you reach 25 during the last cycle.

Mosey to SF, 25 reps of the following:

overhead tricep press      American Hammers     Figure 8’s        around the world   Merkins

on your six, hold 6 inches for 25 seconds, 2 reps

Numberama, namerama, YHC took us out

NMS

YHC was reminded that yesterday was his sister and brother-in-law’s 25th wedding anniversary.  This made YHC feel old and also reminded him of what a great achievement it is to love and work together for 25 years, as these two have a wonderful marriage and 3 great sons.  So YHC decided to honor them by having everything be about 25 today.  Relationships are about many things, including managing the ups and downs through the years, remembering to laugh as often as possible, and above all be kind.  Attempt to show your M the love that Christ shows to us, and in the attempt (while certain to come up short) there is strength and grace.

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

3 kettle bell monsters (1 was a LIFO) landed in the parking lot for a (mostly) snowless fight and that went like this…

COP all IC – 20 SSHs, 20 imperial walkers, 20 copperhead squats, 10 helicopters, 10 don quixotes, arm circles

Mosey to the parking lot

Swing – Goblet Ladder – 10 two-handed swings / 10 goblet squats, continue to do 10 two-handed swings but reduce the goblet squat by one… repeat until down to 10 two-handed swings / 1 goblet squat

Sit-up Press and Go – partner up, one person does sit-up presses while the other walks around the bus loop holding up the kettle bell high.

Beast Mother – Circle up. Start with two reps on each side and add two reps until peak at eight reps on both sides of the following: one arm swing, clean & press, snatch, front squat press

Sit-up Press and Go – partner up, one person does sit-up presses while the other walks around the bus loop holding up the kettle bell high.

Goblet – Swing Ladder – 10 two-handed swings / 10 goblet squats, continue to do 10 goblet squats but reduce the two-handed swings by one… repeat until down to 10 goblet squats / 1 two-handed swing

Numerama, Namerama, Announcements, YHC took us out

Announcements – Continue to pray for Lab Rat’s Dad and for Lab Rat

NMS:

The forecast called for snow. There was no snow but there were a bunch of no shows… BUT Mudface was in the parking lot when YHC arrived and that was enough for a kettle bell party.

YHC and Mudface moved to the school entrance for a COP. Mudface asked how we could circle up with only two guys. We (awkwardly) faced each other as YHC called cadence and he yelled out numbers. The teamwork was perfect and somehow we found ourselves missing Lab Rat’s constant talking and Emoji’s crazy numbers.

We moved to the parking lot for a change of scenery and No Idea rolled in. He shared how he was halfway to the AO when he realized that his kettle bell was still at home. He still made it in time for a large majority of the pain. There was little to no mumble chatter during the ladder. The Beast Mother provided a sizable challenge for us and the PAX pushed through with vengeance.

The PAX was greeted by snow at 6:13 am right as the goblet-swing ladder completed and we were finishing up.

YHC shared that the snow is like God’s love coming down on us. No Idea said, “What? Is God’s love cold and unwelcome like this snow??” YHC responded, “sometimes it is tough love and that is what makes us stronger and more disciplined.” Love comes in many forms… Love isn’t saying, “Yes, do whatever you want whenever you want.” True love requires sacrifice and sometimes true love is tough love. F3 provides tough love and discipline every morning in the gloom! We experienced that again this morning!!

See you in the gloom!

The Carpenter

COP (all In Cadence)

SSH x 14

Merkins x 14

Helicopters x 14

Arm Circles 10 small 4 big and reverso

PI Beast

Waiter carry/Suitcase carry to light post

at each post perform 14 of the reps of assigned exercise then turn around and do the same thing back to the begining.  Exercises were:

• Goblet squats
• Clean and press
• lawn mowers, turned wrist on the way back
• Halos
• Slingshots
• Swings (we ran out of time and didn’t get to this one)

Mosey back to the flag

One minute of Boat/Canoe because we got started late

Numberama

Namearama

Announcements:

• F3RVA-tology link is below. Share the word. $10 per entry. Winner takes all. Paypal, venmo or cash to Splinter. https://tournament.fantasysports.yahoo.com/t1/group/110274/invitation?key=190a6f59c050b416&soc_trk=lnk

No Idea took us out

NMS

YHC rolled up the AO at 5:20 to an empty parking lot. At 5:25 he planted the SF, looked at the still empty lot, and got back in the truck to wait. At 5:30 YHC got ready to Q for a PAX of one and was getting started when Helix and Opus rolled up. Mumblechatter centered around third arms, electric socks, and exorcise clarification.

No Idea and Seismic rolled in around 6:00. Is the 2.0 considered LIFO if they are reliant on the 1.0 to get them to the AO. The PAX then watched in amazement as No Idea started his car to get the heat running, got in and we did not see him get out until the 6 caught up.

As always it was an honor to lead

 

 

 

 

A dry morning rolled around for a change, and 8 hearty souls showed up, with the aim of letting iron sharpen iron.  This is how it worked out.

COP-IC

Freddie Mercury’s x 15       Arm circles, 10/5 small/big, reverso        SSH x 20

Don Quixotes x 10             Merkins x 5

Mosey to parking lot curb, ready for 11’s–Goblet squats and halos, lunging from curb to median.

YHC then set up 4 pairs of cones, in a straight line, about 25 feet apart.  The PAX lunges to first cone, does 5 reps of each exercise, walks back to start, lunge to second cone, 10 reps, walk back, lunge to third cone, 15 reps, walk back, lunge to fourth cone, 20 reps, walk back.  Exercises were KB swings, around the world, lawnmowers, and snatches.  For lack of a better term this was called KB suicides.

Mosey to SF, 5 reps each of sit up press, American Hammers and good mornings.  Then Chewy led us in 5 reps of Boat/Canoe, KB style.

Numberama, Namerama, YHC took us out.

NMS

YHC knew it was going to be a good workout when he realized 2 PAX were graduating today, so first thing was Pick Two and Chewy led the graduation march around the bus loop, new KB’s held high, followed by PAX humming Pomp and Circumstance.

We moseyed over to the school entrance, where YHC called out the first COP exercise “Freddie Mercurys” and then YHC promptly started doing LBC’s, only for Emoji to call him on it (thanks Emoji).  YHC was amazed this didn’t cause more mumblechatter from the PAX, especially Mudface and Spit, as YHC gives them a hard time when they mess up.  Spit did do a good job of causing YHC to lose focus during SSH by doing said exercises in very creative ways.

Overall the PAX crushed the workout, and YHC was proud to lead.  It was interesting to see at least two PAX lose their sense of direction while walking in a straight line during the KB suicides. Congrats again to Pick Two and Chewy on graduating!

As usual, I have No Idea.

Eight strong gathered on this muggy February morning for a KB challenge. Here is what happened:

 

Thang

COP in field near track:

• Neck circles IC X 10, then reverso
• Arm circles IC X 10 small, 5 big, then reverso
• Hip circles IC X 10, then reverso
• Squats IC X 20
• Merkins IC X 15
• Halos both directions
• Slingshots both directions
• Figure-eights both directions

 

Elevens across the track. Exercises were one-arm swings (complete with each arm for a set) and two-count crab cakes.

 

Dueling Kettlebells:

Two PAX attempt snatches AMRAP while one PAX runs a lap. Winner takes on next challenger while loser runs a “lap of shame” followed by 10 KB burpees. PAX waiting for their turn in the ring alternate variations of plank and people chair.

 

After snatches we got through a couple rounds of Turkish get ups.

 

Mosey back toward VF while performing KB lunge variations.

 

Five minutes of stretching.

 

Numberama, Nameorama, Spit took us out.

 

NMS

What an honor to lead this group of men.

Great job, everyone, pushing through the 11s. Considering the groaning, comments about graceless crab cakes, and complaints of sore body parts, YHC thinks this was a challenge.

The PAX was on top of their mental game today as they somehow deciphered YHC’s less-than-optimal instructions for the Dueling KB. While the rule of you-against-you remains, YHC hoped a bit of friendly competition would help push us. Kudos to Spit, Chewie, Emoji and Mud Face for staying in the ring through multiple rounds. (Please correct YHC if he missed any other victors.) Chewie can crank out some snatches! Everyone worked hard, and there was certainly no shame in those laps.

 

As usual YHC appreciates the Pax forbearing some stretching at the end.

 

Announcements

Training continues for Colonial 200. Good luck, Spit, and all you other crazies participating in that!

8 Regulars show up to celebrate DaVille’s version of a KB AO for the last year.  Two Shovel Flags were planted and the PAX got to work.

This how it when down

Mudface took the Q

Mosey to the Quad in-front school W/O KB’s

COP (IC)

• SSH
• Arm Circles (forward)
• Merkins
• LBC’s (1 to be exact)
• Arm Circles (backwards)

THANG

Mosey back to the parking to pick up KB then head to the grassy area

Ring Around the Rosie – PAX sits in a circle. KB’s are past around one direction until the Q called switch then went in the opposite direction

Tempo Series – Q demonstrate the tempo for the following set of exercises: Goblet Squats, Right Arm Row, Right Arm Row (KB front facing), Clean, Press. Tempo count 4. Rinse and Repeat with left arm then continue till Q called time

Spit took the Q

Mosey to the field in-front of MANN Drive

Bridge of Kettlebells – Instend of using people like in the bridge of hate, PAX passed three KB’s (40lbs, 35lbs, and 30lbs) down the line. Once the first person in line passes all three KB’s, they run to the end of the line to start again. Rinse and repeat till the PAX reached the School’s sign then head back.

Bear & Bells – Get on all fours (like you are doing a bear crawl) with the KB on the grass between your knees or feet. Reach between your legs and pull the KB across the grass passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field. After every five reps, complete 5 KB Burpees

Mosey to SF

5 MOM with each PAX member choosing an exercises to complete. Exercises were as follows: Goblet Squats, Single Arm KB Swings, Halos, Tempo Merkins, Merkin Rows, LBC’s, Snatches, and Good Mornings.

Numerama, Namerama, Announcements, Opus took us out.

MOLESKIN

YHC can’t believe just this time last year Daville was adding it’s 4th AO and 2nd KB workout in F3RVA. There have been a lot of great memories over the last year. YHC would ask that everyone who comments on this BB to leave theirs.

Highlights from today:

• Both Mudface and YHC were excited to Q this anniversary they decided to show up early (not quite Swirly early but 12 to 15 minutes I would say pretty early for two guys that leave 2 minutes away)
• YHC thought Carpenter was only using a 20lb KB and ask if him would like a 25lb one. He was quickly corrected with the “stare of the pastor”.
• No Idea and YHC continue their heckling of Mudface during the COP. Especially after he called for “10 big and 5 small” on the arms circles but did the opposite.
•  The PAX doesn’t know how to make a circle
• Helix keeps showing us how it’s done in regards to form. The Tempo Series was just another great example of this.
• YHC needed to explain the Bridge of Kettlebells better. The PAX didn’t know to get up and run at the end
• The Carpenter is still a best with bear crawls even when you add a KB in the mix
• Glad to have Pick 2 back after his trip to GA last week

ANNOUNCEMENTS

• Breaking Bread is open for March

 

SPIT ON THAT & MUD THAT FACE!!

5 Football Fanatic (well at least one, more  on that later), drove up to Washington-Henry ES for a super bowl themed beatdown.

This how it went down:

Warm up: Karaoke one lap around the parking lot

COP (ALL IC)

• Invisible Jumprope
• LBC’s
• Merkins
• DQ
• Arm Circles (30 sec hold at the end)

THANG

Superbowl Trivia

The PAX was asked a series of Superbowl related questions. If answered correctly the PAX would complete 20 KB LBC’s IC. If answer incorrectly the PAX would run a lap around the parking lot then roll the dice to determine the exercise. Exercise were has follows:

• Roll 1 – 10 KB Burpees
• Roll 2 – 20 Rack Squats (rolled twice)
• Roll 3 – 30 Cleans (Bottoms up)
• Roll 4 – 40 Push Press
• Roll 5 – 50 KB Swings (never rolled completed at the end)
• Roll 6 – 60 Halos (never rolled completed at the end)

Mosey to the SF

5 MOM

• Ring of Fire – PAX hows Boat position while one completes 5 Sit-up Press
• 5 Rounds of Boat-Canoe
• 5 KB Burpees

Numberama, Namerama, YHC took us out. 

MOLESKIN

The PAX seemed to enjoy themselves today. A lot of mumble chatter at first but not about football. Movie quote s were being handed out to include Caddyshack. No Idea made a comment that Bill Murray ad lib most of the famous quote of that movie.

Speaking of No Idea, he dominated the trivia getting 50% of the questions correct. After YHC has asked the next question, everyone seemed to look to No Idea for the answer. Helix even made a comment that he was glad No Idea showed up this morning.

Mud Face was giving YHC a hard time about still using a 25 pound KB. YHC hit back noticing Mud face was taking his sweet time to get set for LBC’s. No worries YHC will be upgrading soon to at least a 30 lb KB. Also looking forward to Pick 2 increase to 20 lbs soon.

For those that want to test their Superbowl knowledge her are the questions:

1. Who won the first Superbowl MVP?
2. What player holds the record for the most carrier fumbles in a Superbowl?
3. Who was the first team to win 5 Superbowls?
4. Which teams played in the first Superbowl?
5. Which team played in the most consecutive Superbowls?
6. Which team has had the most MVP’s awarded?
7. In 2006, how much did it cost for a 30 second commercial during the Superbowl?
8. What was the lowest amount of pts scored by a team in the Superbowl?
9. Which player has won the Superbowl MVP three times?
10. What company pays the MVP every year to sponsor their business?

ANNOUNCEMENTS

• CSAUP – April 13th-14th. DaVille is cooking up something good for nano-region stop

SPIT ON THAT!!

8 of the Hale and Hearty gathered on and unseasonably warm winter morning to move some iron around. Here is what happened

COP all IC

SSH x 15

Merkin x 10

Helicopters x 10

Arm Circles x 10 small, 5 big, reverso

LBC x 1

Dont Drop the Soap 30 Minutes

Hold KB at arms length for as long as you can. When it is dropped run lap and perform excersises

• Balls to the Wall x 5
• Stump Merkins x 5
• KB LBC x 5

When done begin again

Add 5 each round

Mary

2 hand swings x 30

Superman x 30

Boat/Canoe x 15

Numberama

Namearama

YHC took us out

Announcements

CSAUP on April 13th.  Get signed up for this.

Rosie has the Breaking Bread Q this Sunday.  If you are interested in helping out.  Give him a shout.

Honeydo is taking the lead on helping out the men of The Healing Place as they train for the Monument 10K.  See him for details.

NMS

YHC and Chewy rolled up at 5:25 to see that Pick 2 was already there waiting.  The rest of the PAX rolled up with about a time to spare. There was some confusion about the number of LBCs in each round , once that got fixed things went smoothly. Mumblechatter was lite this morning, not sure if that was do to counting or exertion. Im saying exertion.

Good work Men, thanks for letting me lead