Tag: MANNdate

  • The Three Amigos

    Image result for the three amigos

    The Three Amigos climbed out of their FS to enjoy another edition of MANNDate

    This how it went down:

    COP (In Honor of YHC and F3 Hampton Roads running in the Colonial 200 this weekend)

    • 20 SSH IC
    • 10 DQ IC
    • 10 Helicopters IC
    • 10 Finkle Swings (Right Leg) IC
    • 10 Finkle Swings (Left Leg) IC
    • 10 Dolly’s IC
    • 10 Merkins IC
    • 20 LBC’s IC
    • 20 Goblet Squats IC
    • 10 Bob and Weave IC
    • 10 Half Kneeling Press (Right Arm) IC
    • 10 Half Kneeling Press (Left Arm) IC
    • 20 Good Mornings IC
    • 10 Small Arm Circles Forward IC
    • 5 Big Arm Circles Forward IC
    • 10 Small Arm Circles Backwards IC
    • 5 Big Arm Circles Backwards IC
    • 5 KB Burpees OYO
    THANG

    Mosey to the bus loop

    The Beast

    6 reps of each exercises stopping 6 times around the loop. Exercises were as follows:

    • Slingshots
    • Halos
    • Sit Up Press
    • Overhead Press
    • Snatch
    • KB Swings

    Mosey to SF for Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    Main plan for today, no running (Wilson you would be proud). YHC arrived at the AO around 5:25 to find Mudface the lone car waiting. At 5:29 it seemed that YHC and Mudface were about to have that awkward time during the COP. Lucky at 5:30 Yard Sale came rolling in.

    The Finkle Swing brought about a new challenge in regards to balancing. But the end of the second set the PAX seemed to get the swing of things.

    Mumble chatter was solid throughout the workout. Mainly focusing around the CSAUP last weekend and questions regarding YHC’s race this weekend.

    ANNOUNCEMENTS

    Dogpile and Mosey On shirts now available for pre order on F3 Gear website. Lab Rat is taking orders from anyone that doesn’t want to pay shipping. He is places his order this weekend so reach out if you are interested. Pre Order will be available till  4/30. See Pre Blast for more details

    SPIT ON THAT!!

  • The Night We Saw Them All

    A PAX eclipsing 40 ditched all common sense for about 18 hours to receive a plentiful helping of each of the three Fs.  This was the F3RVA Century Classic.

    YHC has conversed with a number of individual PAX members about their experience, taking notes during the event and thinking about how to transcribe all of these memories into a backblast.  There is no way YHC could do the stories justice by attempting to capture them for the collective PAX.  Then, after chatting with Lockjaw and the (sober) Ronnie, it became clear.  Treat the backblast as a living backblast.  YHC will make no attempt to capture the essence of this workout, only setting the stage for each and every PAX member to capture it for himself.

    My memories are collected below.  I encourage everyone to add to this list by commenting with your favorite memory.

    Leg 1:  Trying to contain my energy for the CSAUP while stuck in traffic for opening night of the squirrels game
    Leg 2:  Praying for Saab on Meadowbridge and Atlee Rd.  Kudos to all that ran that leg, a true game of frogger
    Leg 3:  All the Mechanicsville PAX member who were not running, companion running with the actual runners.  Kudos!
    Leg 4:  The Creek parking lot is great for fellowship.  This truly felt like a tailgate parking lot.  The energy, games and conversation were all electric.
    Leg 5:  The headlamp on my run reflecting all the pollen flying through the air with me initially thinking it was raining.  30 minutes later realizing all that pollen was being sucked into my lungs at an incredible rate.
    Leg 6:  Hearing of TYA and Swirly questioning if YHC actually marked his legs of the course and me telling them where they can shove it.
    Leg 7:  Realizing how peaceful and quiet the city can be when when you are in it and surrounded by trees.  The new moon highlighted the stars and all their brilliance.
    Leg 8:  Showing up to Hoedown and having Ronnie greet us after his enjoyable evening.
    Leg 9:  Marv almost taking out another animal with his running shoes.
    Leg 10:  Thinking about how comfortable it is to try to sleep on the top of a picnic table.
    Leg 11:  Watching the back and forth between Saab complaining about not being able to sleep and Upchuck for waking him up.
    Leg 12:  Waving to the UR security guard while sitting in a white van with 4 men laying on the ground.  He waved and continued by.
    Leg 13:  Marv learning that Fudd was going to show up only for leg 18 and would still get a tshirt.
    Leg 14:  Seeing Lockjaw drive 20 in a 45 on Charter Colony so he could stay between the lines.
    Leg 15:  Reminding Marv that Fudd was still sleeping.
    Leg 16:  Hearing of a certain individual’s multiple escapades to the bathroom at a singular Wawa.
    Leg 17:  Making the van take a 3 mile detour to Wawa so YHC could get a breakfast hoagie, thus missing the final hand-off.
    Leg 18:  Pulling into Dogpile, realizing it was almost over and thinking the whole experience was too fast.

    This humble correspondent would like to thank everyone involved with making this event successful, especially those listed in the QIC list.  Without it, this would have been a completely stupid and utterly failure of an event.

    Splinter out.

  • Lucky and Smart

    4 warriors braved the not too cold temps to hoist iron and insult each other.  It went down like this—

    COP

    20 Freddie Mercurys     15 SSH       20 arm circles (small, big, reverso)

    15 Don Quixotes         20 LBC’s       15 Helicopters

    Mosey to bus loop/parking lot (this sparked first debate)

    4 times around the loop stopping 4 times each lap, adding an exercise until you hit 8, then decreasing by one until you ran out.  The exercises were:  8 lunges, 7 halos, 6 lawnmowers, 5 KB swings, 4 overhead press, 3 goblet squats with a curl at the bottom, 2 snatches and 1 tricep press

    Mosey to SF

    10 sit up  presses    10 boat canoes (Chewy style)     10 good mornings    10 those things on the curb

    10 around the worlds       10 something else       Hold KB out until you can’t

    COT, numberama, namerama, YHC took us out

    NMS

    YHC rolled up to find Mudface and Opus waiting, and Spit pulled in while the SF was being planted.  Mumblechatter started immediately, and Mudface was in fine form today, no one was spared.  Unfortunately at the time of this report YHC is so tired none of the insults/truths/smart ass observations are coming to mind.  Spit had to leave early and missed the final round by the SF, but led the PAX the rest of the way.  During COP everyone had a turn imitating Emoji’s counting style to the point YHC had to keep his own count.  Come back soon, Emoji, we need just one of you!

    As usual, I have no idea what I’m doing.

    No Idea

  • Less Talk, More Work

    A PAX of three made it out to the 70 and sunny  spring morning to test themselves against the MANNdate Murph for April

    The Murph

    Run a mile

    100 Sit and Press

    200 Lawnmowers

    300 Goblet squats

    Run a mile

    Mosey to the Flag

    Merkin Ring of Fire

    PAX hold plank

    while one member does 10 merkins

    go around the circle until all have done merkins

    Numberama

    Namarama

    Chewy took us out

    NMS

    The PAX attacked the workout this morning and strong work was put in by all.  Mumblechatter was at a minimum, most of it coming from YHC and Spit. Chewy was working too hard to get brought into boring adult conversations.

    There are PAX out there that have not been to the gloom in some time and some men that are not aware that they should be in the PAX. We need to EH and re-EH. Lets get those numbers up

    As always it was an honor to lead.

     

  • A Salute to 25

    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.

  • No Snow

    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

  • Irrational Beast

    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:

    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

     

     

     

     

  • Murph Madness

    6 heard the call for Murph Wednesday and still decided to show up. This was YHC first Murph KB Q so of course thing would be a little different.

    This how it went down:

    THANG

    1 mile run up and down Mann Drive

    5 Rounds of the following:

    • 10 KB Burpees
    • 20 Slingshots
    • 30 KB Swings

    5 Rounds of the following

    • 10 Merkins
    • 20 KB Lunge with Rotation
    • 30 Goblet Squats

    1 mile victory lap

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Mudface put up the challenge for someone else to lead the MANNDate Murph a while back. When YHC was looking over the March dates and noticed the Q was empty, well CHALLENGE ACCEPTED!!

    YHC announced this Murph was be a little different than Mudface’s traditional sets. This seemed to confuse the PAX (mainly No Idea). YHC witness several times the PAX doing the wrong exercises. Simple is better with group of men.

    Glad to have Alter Boy up from SC this morning. YHC had a great mumble chatter with him regarding insurance (since the both of them are in the business). The rest of the PAX didn’t seem as interested including Mudface who moved to the other side away from Alter Boy and YHC.

    Alter Boy also shared some stories about how F3 Lexington does things. Always great to learn some of the differences and similarities of F3 throughout the nation.

    This Murph was challenging as non of the PAX were able to completed the last mile (or even start it).

    ANNOUNCEMENTS
    • Looking for someone not participating in the CSAUP to step up and Q the post race festivities. Let Corporate know if you are up for the challenge

    SPIT ON THAT!!

  • Lost my mind, lost the way

    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.

  • Lap of Shame – Respect

    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!