Tag: MANNdate

  • 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!

  • 364 days of MANN and counting

    8 Regulars show up to celebrate DaVille’s version of a KB AO for the last year.  Two Shovel Flags were planted and the PAX got to work.

    This how it when down

    Mudface took the Q

    Mosey to the Quad in-front school W/O KB’s

    COP (IC)
    • SSH
    • Arm Circles (forward)
    • Merkins
    • LBC’s (1 to be exact)
    • Arm Circles (backwards)
    THANG

    Mosey back to the parking to pick up KB then head to the grassy area

    Ring Around the Rosie – PAX sits in a circle. KB’s are past around one direction until the Q called switch then went in the opposite direction

    Tempo Series – Q demonstrate the tempo for the following set of exercises: Goblet Squats, Right Arm Row, Right Arm Row (KB front facing), Clean, Press. Tempo count 4. Rinse and Repeat with left arm then continue till Q called time

    Spit took the Q

    Mosey to the field in-front of MANN Drive

    Bridge of Kettlebells – Instend of using people like in the bridge of hate, PAX passed three KB’s (40lbs, 35lbs, and 30lbs) down the line. Once the first person in line passes all three KB’s, they run to the end of the line to start again. Rinse and repeat till the PAX reached the School’s sign then head back.

    Bear & Bells – Get on all fours (like you are doing a bear crawl) with the KB on the grass between your knees or feet. Reach between your legs and pull the KB across the grass passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field. After every five reps, complete 5 KB Burpees

    Mosey to SF

    5 MOM with each PAX member choosing an exercises to complete. Exercises were as follows: Goblet Squats, Single Arm KB Swings, Halos, Tempo Merkins, Merkin Rows, LBC’s, Snatches, and Good Mornings.

    Numerama, Namerama, Announcements, Opus took us out.

    MOLESKIN

    YHC can’t believe just this time last year Daville was adding it’s 4th AO and 2nd KB workout in F3RVA. There have been a lot of great memories over the last year. YHC would ask that everyone who comments on this BB to leave theirs.

    Highlights from today:

    • Both Mudface and YHC were excited to Q this anniversary they decided to show up early (not quite Swirly early but 12 to 15 minutes I would say pretty early for two guys that leave 2 minutes away)
    • YHC thought Carpenter was only using a 20lb KB and ask if him would like a 25lb one. He was quickly corrected with the “stare of the pastor”.
    • No Idea and YHC continue their heckling of Mudface during the COP. Especially after he called for “10 big and 5 small” on the arms circles but did the opposite.
    •  The PAX doesn’t know how to make a circle
    • Helix keeps showing us how it’s done in regards to form. The Tempo Series was just another great example of this.
    • YHC needed to explain the Bridge of Kettlebells better. The PAX didn’t know to get up and run at the end
    • The Carpenter is still a best with bear crawls even when you add a KB in the mix
    • Glad to have Pick 2 back after his trip to GA last week
    ANNOUNCEMENTS
    • Breaking Bread is open for March

     

    SPIT ON THAT & MUD THAT FACE!!

  • Moonwalk Murph

     

    Graduation Walk – Spit got a big boy bell

    Hallelujah carry around the parking lot

    The Murph

    One Mile run

    100 sit and press

    200 Clean and press

    300 Figure 8s

    one mile run

    Numberama

    Namearama

    Announcments

    Healing Place 10k Training –  See the preblast and Honeydo’s sign up sheet.

    Someone needs to step up to Breaking Bread this month

    Emoji took us out

    NMS

    YHC was running late this morning, and in his hurry to get to the AO glove-less. Fortunately  Emoji is still operating his black market glove stand from the trunk of his car. The color of the gloves lead to several Michael Jackson comments, which the PAX immediately let go of and did not bring back up at every chance they could.

    Emoji and Spit crushed this workout. It was good to see Spit graduate to a higher weight. YHC will not name any names, but a few of the others could do to move up.

    As always it was an honor to lead you men

    See you in the Gloom