There were 5 PAX members at the Hot Pokettle this morning.  It was a hot workout in the almost bitter cold.

We started with Helix in the Circle of Pain
SSH, Helicopters, arm circles, around the world, halos, maybe some others?

Moved onto No Idea and 11’s
Kettle Bell Merkins
Lunge to the Other Side
KB Swings

Then it was Mudface’s turn to shine.
We did a Quintuple check.
Donkey Kicks on the KB
Sit Up Presses
Death Crawl across the lot
KB Pulls
Turkish Get ups

Finally it came to Opus
for a little Mary (4 minutes)
Ring of Fire Merkins (10)
Renegade Rows

Numbers, Names, Take it out

NMS
YHC never realized before that the last person that goes in the HOT POTATO Q has to write the backblast.  Thanks for clearing that up, Mudface!  That means I am the only one who gets credit in big data for Q’ing!    As always, glad I was there!

Peace!

7 men came out to greet the day and work off the Halloween candy they stole from their kids while they were asleep. We gathered up and did some things

COP

Nope, no time for this

Murph

Run a mile

100 clean and press

200 KB Merkins

300 Lawnmowers

Run a mile

Graduation Walk

Hallelujah carry around the parking lot

Mosey back to the flag

Numberama

Namearama

Announcements

• Merkin Challenge https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1927000296
• Breathing challenge  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=758786051
• 11/11 – Hampton Roads 1-year convergence
• 11/12 – C-ville Men’s 4-miler

NMS

YHC hates to run. He would rather have a root canal done with a rusty fork by an angry badger with incontinence than run farther than it takes to get to the flag at the end of the workout. So the looks of shock and surprise when a run was called were interesting and got even better when the realization of what was about to be done. This was the quietest Q that I have ever been to.

The graduation walk was to celebrate No Idea finally getting a KB that doesn’t have PLAYSCHOOL stamped across it. This might become a tradition at the MANNDate.

A discussion broke out on what the German word for sadist was. The PAX was little help, apparently all the German words that we know are beer and food related. Helix the word you were looking for was schadenfreude

Thanks for letting me lead

Six regulars and one FNG charged into this brisk Autumn morning ready to swing some bells. Here is what happened:

The Thang

COP:

SSH IC X 20

Neck circles 10 each way

Helicopter IC X 10

Arm circles 10 little 5 big, reverso

Imperial walkers IC X 20

LBCs IC X 20

Follow-the-leader KB goblet squats

Lucky Horseshoe

Exercises were KB swings (20), goblet squats (20), clean & press (10 each arm), slingshot (10 each way) and snatch (10 each arm).

Start with first exercise, run around loop, then first plus second exercise, run around loop, continue until five sets completed for each exercise.

Stretch Medley

Numberama, Nameorama, Spit took us out

NMS

One could not have asked for a better morning to grind out some kettlebell. YHC was especially thrilled that Da Vinci put feet on the floor this morning to make it out. Mud Face and Chewie rolled in fashionably late. Chewie double-fisted kettlebells to the COP, handed one to Da Vinci, and the fun began.

Everyone gave strong effort through the Lucky Horseshoe. (Special thanks to Honey Do for introducing this workout to YHC.) Predictably, Spit crushed it, followed closely by Emoji. The Q declared the exercise would end when the first person finished, and one could almost hear muscles scream for joy as Spit announced his victory lap.

It was a joy, as usual, to be part of this group, for which YHC is extremely grateful. There is no better way to start the day!

Announcements

F3 Hampton Roads convergence November 11th, 0700, Mt. Trashmore.

Saturday at Dogwood Dell now hosts three workouts: back-to-back one-hour bootcamp-style workouts at 0600 and 0700, and a 2.0-friendly workout at 0700.

Four hardy souls rushed into the storm, did not oversleep their alarms, and proceeded to perform something they would sternly advise their children to avoid – slinging a metal ball high in the air during a thunderstorm. Here is how they did it:

The Thang

COP

Neck circles x 10 each way IC

Arm circles x 10 front, back, sideways, IC

Hip circles x 10 each way IC

Copperhead squats x 20 IC

Shoulder stretch (Fudd’s wife) followed by Wilson’s Wife to straight-armed pickle-pounders (IC x 10), repeat with pickle-pounders x 6

Merkins with hands on kettlebell x 5 IC

Two hand kettlebell thrust x 5 IC

Put above two exercises together for KB burpees x 5 OYO

Ring of Fire

One man does three KB burpees while everyone else does KB swings; three times around the circle

Jacob’s Ladder

Pair off and each pair takes their KBs to opposite sides of the track. Perform one KB burped; partners go back-to-back (note carefully, No Idea) and shuffle to meet the other pair in the middle, then return for two KB burpees; repeato to seven KB burpees.

Stations Around the Track

Three men spread out along the track. One man does KB swing, one alternates halos/sling-shots, and one does goblet squats. Fourth man is runner, relieving the next man on the track who then proceeds to the next station. Continue for a complete loop.

Boat-Canoes (x 10?)

COP#2

American hammers with KB x 5 IC

Snatch x 10 each arm OYO

Stretch Medley

Numberama, Namorama, No Idea took us out

NMS

The crew this morning showed true grit. Not only was it pouring rain and lightening, but Spit I think was still not fully cleared from heatstroke after (during?) the Army 10-miler last weekend. While we learned of Spit’s NDE, The Carpenter rolled in, and it was officially time to begin exercising. What YHC intended to be a challenging workout of traditional KB and bootcamp exercises with some slight twists, the PAX crushed. During boat-canoes the plan was to continue until someone cried “Uncle” – and then do a few more reps (thus, the above-featured movie clip). After what felt like forever, without hearing so much as a grunt, YHC finally caved and asked if anyone was tired; one nameless PAX affirmed, so we completed another round and then moved on. Everyone looked strong. Congratulations to No Idea for completing his first workout in a hard rain; sounded like this might have been preferable for him. As always, it was a pleasure and privilege to lead this group.

Announcements

Hampton Roads F3 will host a convergence on November 11th at 7:00 AM.

Others? (YHC did not write these down.)

4 Davillians plus one crazy runner (who just popped in for the COP) came out this morning for something new.

COP — the longest COP in history

The Rest —
Triple Check with 4 people —
One runs loop, Second does Sit up Presses, Third Does Bob and Weave

Semi-lazy Doras
100 goblet squats between the two partners while partner hangs in peoples chair, switch as needed
150 overhead presses while partner holds plank or does merkins, switch as needed
100 (due to time) KB swings while partner does SSH, switch as needed

NMS —
Think about some of the best times in your life.  How many of them came because of a change that stretched you, that challenged you?  Coming to F3 was one of those things that set YHC on a course for health and wholeness.  Is F3 easy?  No, but that is the point.  The best things in life aren’t easy.  There are growing pains.  There are bumps in the road.  Is it worth it?  Can I get an Amen?
When Carpenter challenged YHC to come out to F3 a year and several months ago, YHC knew he needed it being several pounds overweight (ok more than several) and lacking energy and not having a whole lot of direction.  530?  Are you serious?  In the morning?  YHC went for it and has never looked back.
So, this morning was all about stretching the PAX, trying new things, new exercises — realizing that we aren’t there yet and we can be so much better.  Some of the exercises this morning were a challenge to the PAX and YHC as well.  Some we could only do about 5.  And that is just fine.  Baby steps lead to better things — greater growth and the ability to realize that there is so much further for us to progress.
Glad for the brothers in F3 and the bond we share through shared experience and growing together.
TClaps to Spit who showed up during the middle of the run and did COP with us!

Later,
Opus

Nine strong came out to Manndate to find out how could a Kettlebell workout handle the Lucky Horseshoe. After a quick COP and description of the KB alterations we got going:

Lap was from front of school to back by the bus and return. Start with 20 Merkins, then add 20 of following exercises: KB Copperhead Quats, KB Swings, American Hammers w/KB, Lawnmower Rows. After 5 laps drop merkins and down to last exercise, then victory lap.

Finish with Boat-Canoe, Figure 8s, and Halos.

NMS- YHC first trip out to Manndate and the Pax brought it. Most knew what was in store although it was everyone’s first time experiencing the glory of the Lucky Horseshoe. The PAX took right to the LH.

Alterations were made to the traditional 5 LH exercises. The KB squats, Swings, and especially American Hammers were tough.

Spit set the pace and finished with several minutes to spare. Rounders and Helix were not far behind. Wheelie and YHC finished up right at the called time. Some PAX were slowed down with their larger bell sizes while others tossed around their sub-30 lb bells.

COT and Spit took is out.

Announcements – Convergence this Saturday, and sign up for food afterwards on PreBlast. No sign up, no food for you. Prayers for EF Hutton and his family. HR HDHH tonight at 5:30, see preblast.

Seven hardy souls found their way out of their fartsacks and gathered in the cool of the pre-dawn to heft their kettle bells and add to their legends.

It went down like this–Warm up:

SSH x 20          arm circles 10 small, 10 big, then reverso          helicopters x 20

Freddie Mercurys x 20         Mountain climbers x 10               Merkins x 10       touch your toes for 30 seconds

Mosey to the curb for 11’s

get on your six, KB press up then lower back over your head, one rep

lunge to the opposite curb, halos

Exercise YHC made up, which went something like this:

Everybody space out around the bus circle, equidistant, with KB, facing so you could see what the next PAX member was doing.  Everyone pick a KB exercise, 15 reps, then run to the next station, leaving your KB behind to be used by the PAX behind you, who would do the exercise you had done.  YHC was doing fine until he hit Mudface’s 40 pound KB, which almost broke YHC.  Next time this exercise is done, YHC will have everyone pick a different exercise as over half of the PAX picked the same one.

Mosey to the flag for lawnmowers and boat/canoe’s led by Chewie.  Nice job, Chewie, way to show off the mean streak by stretching out that last canoe!

Numberama, nameorama, YHC took us out.

Thanks for allowing me to lead.  A huge thanks to Helix, who gave a ride to YHC and Opus, and after dropping off Opus and arriving at YHC’s house, drove YHC back to the AO to find my keys.  Helix, I hope you made your meeting!  Encouraging comment of the day goes to Mudface, who made the comment in the BB title while lifting YHC’s KB.  Perhaps it’s time to go up in weight…    Thanks again–No Idea

Six men drummed up will power and fought off cobwebs to conquer a foggy morning of kettlebells.

The Thang

COP

SSH IC x 15

Merkins IC x 10

Shoulder stretch to straight-armed Pickle Pounders IC x 5 (2 sets)

Arm Swings (all big), front, back, sideways, IC x 10

Halos – 10 each way OYO

Slingshots – 10 each way OYO

Kettlebell shuffle around the track

 Repeating cycles of the following four exercises with 20 alternating side-lunges in between each exercise:

• Turkish get-up x 1 each side
• Clean & press x 5 each arm
• Single-hand swing x 5 each arm
• Snatch x 5 each arm

First person to finish reverses direction followed by others, until leader catches the six.

Ring of Fire

Boat-canoe, 3 rounds

Kettlebell pendulum clock around the bus loop

Pax spreads out along grassy strip in center of bus loop. Man nearest the parking lot entrance leaves kettlebell and runs around the loop. Remaining men perform two-handed kettlebell swings, rotating to follow the running man. Change to squats temporarily when runner gets to each end. After a full loop, the next man runs, in the opposite direction.

Repeato, substituting slingshots for swings

 Brief stretch

COP variety – exercises with interwoven stretches

Ring of Fire with 10 2-count mountain climbers

American hammers IC x 6

LBCs IC x 15

Numberama, Nameorama, Opus took us out.

Naked Moleskin

YHC was pleasantly surprised to see so many cars roll in after getting notice from a couple of regulars that they would not be in attendance. No Idea gave YHC a lift, and Opus pulled up with his own transportation shortly afterward. (YHC should check his text messages more often – sorry, Opus.) Chum Bucket and Rounders made inaugural Manndate appearances. Emoji got the adrenaline flowing as he pulled in jamming to AC/DC. “I’ve been too long I’m glad to be back.” We all let ourselves loose from the noose that kept us hanging about and took on a grinding workout.

True to form, Emoji crushed the exercises around the track (“back on the track and [he’s] beating the flack [PAX?]”) and circled back to get the six (AKA, the QIC). Rounders looked like he was “Number one with a bullet, [he’s] a power pack”, even just knocking out the side lunges. YHC was grateful for the PAX helping him to distinguish boat from canoe. Clearly YHC is not much of a waterman.

The Q was not the only one confused, though. It was music to YHCs ears to hear at least two men ask for guidance about which direction to run during the kettlebell pendulum clock around the bus loop – oxygen deprivation manifesting as disorientation is a clear sign of a successful Q (or at least that is how YHC chooses to interpret it). Other notable events during the bus loop exercise were Opus putting on the afterburners (“They’ve got to catch me if they want me to hang”), and No Idea and Emoji pausing to do…not sure what…behind the parked cars. Kudos to Chum Bucket for consistently strong work throughout. Everyone put up a solid performance.

Announcements

• Reesestrong races are this Saturday, followed by seafood at Circle K’s.
• Convergence will be at Grid Iron on the 30th with two workouts (0600 to 0700, and 0700 to 0800); double-dipping is encouraged.

YHC was pleased to lead 5 stark raving mad men under the light of the full moon (or at least mostly) this morning.
Here is what went down…

COP —
Arm circles
WW2 situps
Heels to Heaven
Renegade Rows (each side)
Inverted Tricep Presses (ouch)

The Thang
KB Swing and run — #1 runs the loop, the rest of the group does KB Swings — then #2 goes, then #3, etc.  YHC was #5 and was ready to run when Mudface came back.

Odd and Even Ladder–
Start at wall — do 1 Donkey Kick, run short distance to sidewalk, do 2 merkins, then 3 DK’s, 4 merkins, continue with odd donkeys and even merkins up to around 12, then we started back down the ladder until YHC called time.

Tabata Sequence
Bob and Weave with KB — 8x

KB Thrusters — 8x

KB Sit up presses — 8x

KB High Pulls — 6x

Head back to the Flag for a little Mary boat canoe style.
1 minute Around the World with KB’s and that is all.

What a great morning for a KB workout!  The PAX worked their butts off today between the odd and even ladder and all the Tabata madness.  Way to go gentlemen!

Announcements —
Keep Labrat in your prayers as he is grieving the loss of his grandmother.
First Thursday this Thursday at Ashcreek!
Convergence on September 30th at Gridiron

Opus

Five men gathered in the cool August gloom. Here is what went down

COP all IC

SSH x 20

Helicopters x 10

APB x 10

DQ x

Arm circles 10 small, five big front and back

11’s (Audible to 9’s for time)

Stump Merkins on bell

Death Crawl to curb

Diamond Merkins on bell

Crawl Death back to start

Kettle Bell pass indian run

PAX lines up

leader passes bell to person behind them and runs to back of line

Half loop with 25 pound

full loop with 35 pound

EMOM 3 rounds each set

First set

Lumber jack one side

8 count goblet squat

lumber jack other side

8 count goblet squats

Second set

Lawnmower one side

8 count high pull

lawnmower other side

8 count high pull

Mosey back to flag

Numberama

Namearama

Helix took us out

Announcements

ReeseStrong 5K – Saturday, September 16 – F3 RVA team is still the largest team.   Kid’s runs start at 8:30 am, 5K starts at 9 am, Crabfest at Circle K’s house starts at 11 am.  To sign up for 5K the Hard Way, see Lab Rat.  F3 members are not required to do it the hard way.  You can run it or walk it as well.  Spectators and volunteers are also needed.

• For more information, click here
• To register for the F3 RVA team, click here
• To see the Crabfest Preblast, click here.
• To volunteer, click here.

F3 RVA Convergence – September 30 at Gridiron.  The main event is at 7 am.  There is also a bonus bootcamp at 6 am.  To see the Preblast, click here.

NMS

it is always a good morning when YHC gets to meet with the PAX. Stump merkins (Horizontal Monkey Humpers) were stolen after Abacus introduced YHC to them at Heavens gate, so if you liked them thank him. There was confusion at the beginning of the Indian run, but once that was resolved the PAX moved right through it. Watching some of the PAX move those weights around, it might be time for some graduation to the next weight.

Thanks for letting me lead