3 men posted on a breezy, cool morning expecting some rain so the PAX went to the bus loop to use the overhead cover. Lucky for us, the rain held out until the end.
COP – variety of warm ups
Triple check – P1 squats, P2 lawn mowers, P3 timer mosey to basketball hoop and back
11s – kb swings and clean&jerks
Some GRAMS to close out
Numbers, names, Surf n Turf took us out
3 men posted for some circuit training this morning. YHC and Corned Beef brought our clubs for the circuit.
Surf n Turf led the COP
Circuit – various club rotations with some KBs and jump ropes thrown in there.
Some boat canoes and GRAMS to close out.
Numbers, names, Corned Beef took us out.
YHC showed up to one arriving in hot. With no one else arriving, we break out the jump rope and do 50 reps as the timer with various KB exercises. Wash repeat and we had a great cool down 2 laps at the end. Tough one this day.
3 men posted on a drizzling morning to throw some iron around. Perfect numbers for triple checks so that’s what the pax did.
Mosey around parking lot then some COP.
Triple checks all around:
Round 1 – squats, demon crushers, mountain climbers (timer)
Round 2 – club swing right hand, club swing left hand, rosalitas (timer)
Round 3 – kb swings, curls, mosey around parking lot (timer)
Some boat canoes and GRAMS to close out.
Numbers, names, Surf n Turf took us out.
Three showed up for a kettle bell beatdown, CB took the reigns and here is what went down:
10 4ct ssh, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 10 imperial walkers, 10 copperhead squats.
We set up two bell stations and 1 person ran a lap for a timer.
Triple check 1 – Station 1 – Demon crushers, station 2- with 10# bat bells front arm extension (Shoulders) Rotate stations 2 more times for a triple check.
Triple check 2 – Station 1 – KB curls, station 2- with 10# bat bells front arm rear extension (Shoulders) body in a bent over row for this exercise Rotate stations 2 more times for a triple check.
Triple check 3 – Station 1 – KB squats, station 2- with 10# bat bells front arm side extension (Shoulders) Rotate stations 2 more times for a triple check.
Walk 2 laps for cool down.
Numberama, Namerama, trout took us out in prayer.
A trio showed up for some pyramid style beatdown.
Mosey around parking lot then some COP.
Pyramid routine – do 5 exercises: squats, clean and jerks, lawn mowers, ww2s and calf raises. Reps increase 1 ea to 5 ea and back down to 1.
Some boat canoes led by Yardsale and some grams to close out.
Names, numbers. Surf n Turf took us out.
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.