Tag: MANNdate

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

 

 

Six soldiers congregated at the Washington Henry battlefield and conquered the morning kettlebell-style. Here is what happened:

 

Mosey to side of school

 

COP

 

(All exercises IC)

SSH x 20

Neck circles x 10

Arm circles x 10

Hip circles x 10

Copperhead squats x 15

 

Technique Practice

Half Pax does face-the-wall squats for two minutes.

 

Other half serves as look-out (ensuring no one gets charged for indecent exposure) and performs hand-to-hand cleans.

 

[Switch]

 

Mosey to center of track

 

Partner kettlebell shuttle runs

 

Partners line up across from each other, about 20 meters apart.

Partners alternate shuttle run, performing the following exercises:

• No exercise, just transport kettlebells
• 10 double-hand swings
• 5 Turkish get-ups (alternate arms)
• 10 snatches (alternate arms)
• 10 sling shots (alternate rotation)

 

If resting, hold alternating plank and Al Gore.

 

Mosey to flag

 

MOM and stretch

American Hammers (with kettlebell) IC x 5, 2 sets

Hamstring stretch, 2 reps

Boat-Canoe (with kettlebell) x 5

Hip flexor stretch each leg

 

Numberama, Nameorama, No Idea took us out.

 

NMS

 

YHC thoroughly enjoyed working out with this great group of men this morning. At least half of the Pax was nursing hamstring strains, so the workout was modified somewhat. Note there were no mandated lunges, although Yard Sale took it upon himself to lunge to home base after getting lost during the shuttle run. (It was dark, but c’mon man!) Chewie was noted to push through strongly as he continues to hone is strength and form. YHC was unsure how to interpret the mumblechatter when stretches were integrated in MOM. One man asked if we could get a water break, too. Yet, another suggested a routinely dedicated 10-minute stretch added to these workouts. Next time YHC may add some souped-up stretches involving partners and multiple kettlebells, and we’ll see if anyone makes facetious comments about water breaks!

 

Announcements

• Reesestrong 5K on September 16^th. Crabfest (plus) at Circle K’s afterwards.
• Blue Ridge Relay is weekend of September 8^th. They may still be looking for a few good men.
• Viral is fundraising for something – Mud Face (or Viral), can you help with the details on this?

Three posted for a little kettlebell work on a foggy and humid morning. This is what they did

COP all IC

SSH x 15

APD x 10

LBC x 10

Arm Circles x 10 small 5 big (reverso)

Triple Check x 3

Sit up Press

Boat/Canoe

Waiter carry around the parking lot

Four Corners

Lawn Mower x 25 each side

Waiter carry

Clean and Press x 25 each side

Rack carry

Goblet Squats x 50

Waiter Carry other arm

Snatch x 25

Rack Carry other arm

Numberama

Namearama

Blue Cheese took us out

NMS

No one had taken the Q for MANNdate the night before so YHC had called a Hot Potato. Mumble Chatter was about what would be done for each section. Good work done by all

Thanks for letting me contribute

 

 

Six of the faithful posted at #MannDate on a dark, humid morning with kettlebells in hand. Johnsonville, visiting from southside, took the Q and this is how things went down, more or less:

THANG:

Extended warmup with 50x ssh, 50x LBC, 50x arm circles front, 50x arm circles back, pickle pounders, and crab cakes

DORA (extended) pairing up, with one man running the parking lot loop (about 230m I would guess) and one man performing the kettlebell exercises. Once the runner returned, the pair flip flopped maintaining aggregate counts. The DORA exercises were:

50x sit and press
100x lawnmower pulls
150x goblet squats
200x two arm swings
250x tricep press
300x halos

COT with YHC taking us out.

MOLESKIN:

It was good to visit a new AO, especially one at the opposite end of RVA from YHC.

MudFace had been talking up #MannDate months, claiming that the #CircusMaximus PAX had a lot of catching up to do to rival #MannDate’s intensity. YHC was excited to come up to MudFace’s back yard and see that intensity first hand. The PAX was eager and welcoming, and certainly delivered an awe-inspiring level of intensity. But, all of that intensity was delivered sans MudFace.

Emoji said that he heard Mudface was planning to watch a Twilight marathon on A&E the night before. I guess that must have been pretty scary with all those scantily-clad vampires running around making out with each other. In any case, MudFace stayed in the old FS.

All in all, it was a good road trip and a great morning feel the F3 gloom. See ya in the gloom.

Jville

6 happy party goers arrived to celebrate Chewy’s V-Q on his birthday. Here is how the party went down

COP all IC

• SSH x 26
• Helicopters x 13
• Imperial Walkers x 13
• LBC x 13
• Arm Circles x 13 small 6.5 big reverso

Triple Check x 3 rounds

• Goblet Squats x 26
• Boat/Canoe
• Hell-BC – begin burpee, after merkin roll to your six and perform 5 LBCs, roll back over to another merkin and   finish the burpee

break into groups of three with one PAX member on each exercise. Once 26 squats are done, rotate to next exercise

Four Corners

26 Clean and Press each arm

lunge to next corner

run a lap

13 Lawnmowers each arm

Death Crawl to next corner

run a lap

Halos 13 each direction

Backward lunge to next corner

run a lap

13 swings each arm

Ring of Fire

Round 1

PAX hold Boat, one at a time each PAX member holds Canoe for 13 seconds and passes to next in line

Round 2

PAX holds Al Gore with kettlebell, each PAX member completes 13 kettle bell presses and pass to next in line

Numberama

Namearama

Announcements

• First Thursdays in DaVille this Thursday at 6pm. Ultimate Frisbee then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116)  for drinks. M’s and 2.0’s welcome to join
• Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
• Sunday August 5th is the dry run of the Bootcamp on Sunday’s – To Be Named on the 5th.  It will be at 7am and end at 8am at Atlee HS. Invite, EH, attend, make it happen. We all know a few who say – “It’s too early” or “I can’t do anything during the week.” Time to go back to them and EH them some more.

Chewy took us out

NMS

The normal sleepless night before a virgin Q seemed to hit Chewy last night, as YHC found out this morning when he was woken up by a fully dressed and wide awake 13 year old. The nervousness lasted on the trip to the AO with questions, reassurances, and discussions about servant leaders. All nervousness dissipated as soon as the flag was planted and the first “Let’s Mosey” was spoken.

Chewy hit the cadence to the point that he was comfortable increasing it during the Smurf Jacks. He had some questions on the 6.5 arm circles, but after a round of “you’re the Q” it was picked back up like there was no pause.

Triple check was interrupted by the 4th F, to which a reply of “I see you, and Ill raise you one” brought on some mumble chatter as to whether the raise would require a change of pants. YHC was a little concerned when Chewy announced that the first group done would get a prize, as he knows Chewy and the way he thinks. The prize was for the winning group to do 5 extra Hell-BCs while the other group did Boat/Canoe until they were done.

Four corners apparently got spirits high as some of the PAX decided that it was a good idea to slap YHC on his six while he was doing death crawls. YHC can remember it happening seven times, so someone took more than one turn at it. Next time a simple get your butt down will work fine. YHC can see why people would want to do this, but explaining to his M why he has a hand print on his six could have gotten awkward.

Saw the ChainRing crew as we were finishing up, but we could not wave at the time as we were all holding kettle bells in AL Gore at the time. Its good to see a Da’Ville AO ride past another Da’Ville AO.

YHC could not be prouder of Chewy this morning. He was there to help, but Chewy gave every indication that he would have been fine without him. YHC may be biased, but this was the greatest V-Q ever done. After the COT there must have been some dirt or grass clippings that got in his eye.

It was good to see E.F. Hutton make the trip this morning, hope to see him in Da’Ville again.

Thanks for letting Chewy (us) lead

Mudface

 

 

 

6 men posted on a beautiful morning at Washington Henry Elementary to move some cast iron around. This is what occurred

COP all IC

SSH x 20

DQ x 10

Hillbillies x 10

Arm Circles  x 10 small 5 big and reverso

Pyramid

Two had swings

One hand swings 2 count

Snatch 2 count

Thrusters 2 count

Lawn mowers 2 count

Sit-up press

Diamond merkins on bell

Do all each round, increasing count by one each round. Ten rounds up and then back down to one

Numberama

Namearama

Announcements

• Reese Strong 5K 9/16
• 2nd F at Brewville at 5:30 to 7:30 tonight. See Wildthing
• Ghost Flag will make an appearance at The Creek this Friday for Abacus’s Q

COT

No Idea took us out

NMS

YHC was looking for redemption after the lame Q that he brought here recently. it was decided that simplicity was the way to go.

Mumblechatter was high until the second round had begun and then nothing but grunts and heavy breathing, I can only imagine what the runners that came by thought we were doing.

The PAX only made it up one side of the Pyramid. Except for Chewy , who finished up two rounds before everyone else, demonstrating  why he gets hate at the end.

Arranging the eye candy at the end of the workout was difficult, but necessary as there was nothing in the PAX worth looking at.

Thanks for letting me lead