Tag: MANNdate

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

10 Warriors of the Bell arrived at Washington-Henry ES for the June edition of The Kettle Bell Murph.

This is how it went down:

THANG

1 mile run down (1/2 mile down Academy Dr and back)

10 Rounds of the following:

• 10 Sit-ups + Press
• 20 Merkins
• 30 Goblet Squats

1 mile run around the ES Campus (or as most as you come complete before 6:15)

MOLESKIN

YHC arrived a little before 8:24 already to find Hutton and Carpenter in the parking. Glad to have Hutton join us this morning. Good luck on the rest of your summer tour. Once the rest of the PAX had arrived instruction was given on the running portion of the The Murph. YHC put on his headlamp to lead the PAX while Mudface made sure YHC knew that would have been helpful last time. (YHC lead the Murph 3 months ago when it was still dark at 5:30)

After the run the PAX got to work on the 10 rounds. Mudface asked the question do these count for the June challenge? Of course!

Welcome to Vila! This is Pick 2’s father visiting from Bristol, VA. Vila is pastor as well that spends his free time renovating his house. Who hasn’t enjoy a Bob Vila show in the last 20 years?

ANNOUNCEMENTS

• Vinny’s Dogpile VQ next Saturday. See pre-blast for details
• June 23rd – 2.0 Friendly Workout 7:05 a.m. at Dogpile

SPIT ON THAT!!

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

 

 

 

 

 

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.

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!!

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

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.