YHC rolled in hot to find the rest of the PAX warming up. Started a mosey around the parking lot then some COP
Circuits:
YHC had brought his mace so we started a circuit with different weights and stations.
Round 1 – deadlifts, mace squats, ww2s with pump, timer mosey around parking lot. Rotate twice.
Round 2 – around the worlds, mace curls, good mornings, timer mosey around parking lot. Rotate twice
11s – kb swings + tricep extensions
Numbers, names, Yardsale took us out.
YHC rolled into Manndate to find some new faces ready to swing some iron.
COP
Mosey around parking lot then some warmup exercises.
Thang
11s – kb swings + thrusters
Quadruple check – p1 timer mosey around parking lot, p2 squats, p3 curls, p4 demon crushers
Mini Dora – 25x of something , 50x lawnmowers, 75x good mornings
Yardsale led us on some boat canoes.
Some GRAMS to close out.
Numbers, names, Trout took us out.
7 DaVillians and 2 summer tourists posted on a muggy morning to throw around some iron.
COP – mosey around parking lot then various warm up exercises.
Thang
Go around the parking lot stopping at each light for an exercise, 2 rounds. Exercises were: squats, curls, halos, WW2s, lawn mowers, kb swings, calf raises, demon crushers
Modified triple check
Since Corned Beef and YHC brought some additional toys we did a modified triple check. 3 groups of 3. Group 1 will do mace balance, club swings and club tricep extensions. Group 2 and 3 will do figure 8s, thrusters and timer runs around the parking lot. After 3 rotations, the group rotates to do the clubs and maces.
No time for stretching, numbers, names and Yardsale took us out.
6 men braved the rain to post at Manndate. The PAX met under the overhead cover by the bus loop started the beatdown.
COP – various exercises
Thang – Rotating stations. Each pole on the overhead cover will be a station and 1 timer runs to the other overhead station and back. Various exercises: curls, squats, bob and weaves, figure 8s, around the world, lunges, imp walkers w/bell, flutter kicks, lawnmowers etc. The PAX did 3 rounds of 3 sets each.
Numbers, names, Macho took us out.
The heat and humidity did not stop 5 men from posting at Manndate.
COP – various exercises
Thang – Both YHC and Corned Beef brought our club bells so we setup workout stations, timer will do 50 jump ropes and rotate. Exercises were squats, curls, tricep extensions, snatches, swings etc.
Numbers, names, Corned Beef took us out.
4 men posted this humid morning to pump some iron.
COP – mosey around the parking lot, various cop exercises to get warmed up.
Thang
Tabatha – 20 seconds on, 10 seconds off, 6 reps of each exercise.
Squats, curls, WW2s, calf raises, demon crushers, flutter kicks, kb swings, lawnmowers, boat canoes, lunges.
Some grams to close out. Numbers, names, Trout took us out.
We warmed up with various exercises: hillbilly’s, hand release merkins, lbc’s, cherry pickers and some others. We started off with 11’s – kb calf raises at the curb and kettle bell squats (touch your butt to the bench). The mumble chatter was hot so I had us do 4 corners. I chose the first 2-3 exercises and then we took turns (lawn mowers, curls, demon crushers, halos, calf raises, sit up with a pump, etc…). With all of the chatter you’d think my mouth would be tired but the conversation was so good I forgot about the suck and just kept working. My arms and grips are wiped out. We finished up with some boat – canoe as we always should. Numberama, Namarama and Corned Beef took us out with an outstanding prayer. Thanks for letting me participate – I love working out with this group of guys.
YHC brought some toys to Manndate which brought the crowd
COP – mosey around the parking lot
SSH, Don Qs, imperial walkers, arm circles, copperhead squats, hand release merkins, LBCs
Triple check 1 – P1 squats, P2 curls, P3 timer mosey around parking lot
Triple check 2 – P1 club/mace halos, P2 good mornings, P3 timer 50x jump ropes
4 corners – c1 lawn mowers 10x each side, c2 20x WW2s, c3 20x calf raises, c4 20x tricep extensions
Ring of iron – PAX forms a circle facing out, a kb is passed around the circle for a few rotations
Some Boat Canoes in honor of Yardsale
Some stretching to close out
Numbers, names, Opus took us out
Happy birthday Wild Thing
Happy to see a good turnout today
May 21st 2016 marked YHC first ever F3 Post and in this very rainy Wednesday morning we celebrate KB Style
3 Davillians arrived at WHES main parking lot when YHC called an audible to park in the bus loop to be closer to the drop off canopies. We arrived, quickly grabbed our Bells and got to work under the canopies
This how it went down
COP (ALL IC) – Helicopters, DQ, imperial walkers, squats, Arm Circles
THANG
Anniversary Lucky Horseshoe
9 exercises, 9 reps, 9 rounds
Merkins (canopy to canopy run)
Merkins, single arm deadlift (canopy to canopy run)
Merkins, deadlift, swings (canopy to canopy run)
Merkins, deadlift, swings, clean (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats, bob & weave (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge, row (canopy to canopy run)
Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge, row, overhead press (canopy to canopy run)
GRAMS, Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Thanks to Bulkhead and Corned Beef for making sure YHC didn’t celebrate alone this morning. This marks post 1135 and Q 512 for YHC
Wet but fun morning! Here is a link to my first post
Spit On That!!
Solo workout at MANNDate as the usuals were out of town. Hopefully better turnout next week.