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.
3 men posted on a 70 and sunny day for variety of iron.
Mosey around the parking lot then some COP to warm up.
Corned Beef brought the clubs and YHC brought the mace so some triple checks were in order.
1st triple check: mace hold, double kb curls, timer mosey around parking lot.
2nd triple check: club lateral raises (timer), WW2s w/ pump, goblet squats.
3rd triple check: club swings (timer), boat canoes, calf raises
Numbers, names, Spit took us out.
4 men posted on a nice spring day to throw some iron around.
Mosey around parking lot then COP.
Since we had a mix of kb’s, sand bags and clubs the PAX decided to do rotating workout stations with a timer running around parking lot.
Exercises were:
Deadlifts, club swings, goblet squats, flutter kicks w/ pump, club lateral swings, calf raises.
A few sets of curls, boat canoes and stretching to close it out.
Numbers, names, Boo Boo took us out.
In remembering the 32 Hokies who lost their lives 18 years ago today we did everything in 32’s.
Warmup led by Yardsale – 32 SSH, 32 Hand Release Merkins, 32 LBC’s, 32 Arm Circles and maybe another or two.
Work out consisted of 32 reps of each exercise at the 4 corners of the bus loop. We switched from upper body to core to lower body and repeat. Exercises consisted of calf raises, sit up presses, skull crushers, overhead presses, lunges, good mornings and a few others. We finished up with some boat – canoes because everyone loves those things. Numberama, Namarama and Spit took us out with a prayer. Keep your loves ones close to you. Make sure they know you love them. None of us are guaranteed another day. SYITG
4 men braved the unusually cold weather to throw some iron around.
COP – bunch of warmup exercises
Stations – Corned Beef brought his Indian clubs, so we decided to workout stations.
Round 1:
Station 1 – deadlifts, Station 2 – club swings, Station 3 – curls, Station 4 – mosey around parking lot. X2
Round 2:
Station 1 – squats, Station 2 – club halos, Station 3 – flutter kicks w/ pump. X3
Some boat/canoes and stretching to close out.
Names, numbers, No Idea took us out.
Since it has been a while we have done the Murph at MANNDate, YHC decided to bring a mini version back out.
COP – various exercises
Mini Murph – 50 snatches, 100 kb swings, 150 WW2s
Numbers, names, Yardsale took us out.