Tag: MANNdate

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

 

 

 

Seven hardy souls, along with their bodies, graced the campus of WHE to pump some iron and help YHC with his second Q.  Here’s how it went down:

All exercises were done with either 10, 12 or 22 reps, to celebrate my 2.0’s 50 meter freestyle swim time (120 seconds) in the last meet of the season.

Warm-up

10 Don Quixotes

12 small arm circles

10 big arm circles

22 Freddie Mercurys

 

Mosey to back of school, as usual YHC walked fast and left the PAX in his dust!  I can’t run, but boy can I walk!

Four corners on the track, which is fast becoming part of the field.

22 Halos, lunge to next corner, 22 double arm swings, lunge to next corner (but not before Spit and Emoji did some extra curricular pull-ups at the playground), 22 slingshots, lunge again (YEA!), 22 overhead presses, plank and recover.

Mosey back to front of school, where YHC had planned something he didn’t quite understand, and after conferring with the PAX, they concurred it both made no sense and would take too much time, so instead we broke up in 2 groups, started at opposite ends of the parking lot, and recreated a Jets vs. Sharks montage, (Google West Side Story if you don’t catch the reference) slowly getting closer to each other while doing physical exercise.  These were: 22 merkins, 22 sit up presses, 22 goblet squats and 22 figure eights.  While we were doing this, 3 white vans pulled up, one after the other, stayed for a minute, then traveled on–it was posited this was Corporate pulling a AO inspection, but who knows…..

After this, mosey to the flag where YHC gifted the PAX by having them volunteer their ideas for exercises as we were 15 minutes faster than YHC had planned.  These included American Hammers, with KB, Boat Canoes, Merkins with KB raises, and Good Mornings.  There may have been one more, but YHC cannot remember right now.

Numberama, Namerama, and YHC took us out.

Annoucements:

Reese Strong 5K on 9/16, see previous BB for link to sign up for F3 team.  Party to follow at Circle K’s house.

A special shout out to Lab Rat and Circle K, as we planted not 1 but 3 flags this morning courtesy of their work this past weekend.  Well done, gents!

Thanks to the PAX for inspiring and perspiring!

No Idea

COP all IC

SSH X 15

DQ x 10

Hillbillies x 10

Indian Burpees

PAX lines up and perform burpees

the six run up to lead

from playground to post

Death Crawl Polar Bears

Bear crawl 5 steps with KB

one merkin with hand on KB

spin around

one merkin with other had on KB

crawl bear 5 steps with KB

from post to playground

Mosey to track for

Lindsey

30 merkin rows and 10 situp presses

run a lap

then increase and decrease by 10

Some Abomination That Did Not Work

I don’t know what happened here

there were merkins in swings

weighted leg lifts

I think a playground slide came into play

some running was done

NMS

YHC needs to apologize to the PAX that showed up today. He did not have his act together and the Q showed it. In a moment of pride he thought that he could just wing it when he got there, that proved to be hubris on his part. There was too much walking, nothing flowed right, and that thing at the end was a travesty. YHC owes you a better, proper beatdown. Thank goodness there were no FNGs there.

With that said the PAX crushed everything that was put in front of them with out complaint.

 

No man is an island,
Entire of itself.
Each is a piece of the continent,
A part of the main.
If a clod be washed away by the sea,
Europe is the less.
As well as if a promontory were.
As well as if a manor of thine own
Or of thine friend’s were.
Each man’s death diminishes me,
For I am involved in mankind.
Therefore, send not to know
For whom the (kettle)bell tolls,
It tolls for thee. — John Donne

5 Burly men braved the fierce humidity and themselves this morning.  None were lost.

COP —
helicopters
don quixotes
arm circles
chinooks
sumo squats
SSH
ATM’s
KB Overhead Warmup
KB slingshot
KB Bottoms Up Clean

Elevens —
Single Leg Dead lift, run to the other side, burpees

Long Mosey to track for 4 corners
#1 — boat canoes
#2 — Goblet Squats (1 minute) — side lunge to next corner
#3 — High Pulls
#4 — More Boat Canoes!

Numbers, Names, etc.

Moleskin —
“No man is an island”.
Let that sink in a little — what does that mean in your life?
YHC has seen how that plays out in the F3 world — guys helping other guys pull through physical challenges, racing back to pick up the 6 to let him know that he is not on his own, lifting a brother up in prayer when cancer has crept into a loved one’s life.

How does this play out in our daily life?  Will we be at the ready whenever some situation calls for something extraordinary from us?  Are we ready to sacrifice our time, our resources for someone we might  not even know? Are we willing to stick our necks out, lay it on the line, damn the torpedos and full speed ahead for people in this world that need a spark of light, a glimmer of hope?  It all starts when we turn away from the usual, the expected, the everyday and towards the unique, the unexpected, the original.  Every one of us has what it takes to be that change in someone else’s life.  Be there.  Keep your antenna up and your phone down.  Look around.  Act boldly.  Be that guy today!

Thanks for letting YHC get a little deep!
Blessings,
Opus

Seven fortunate gents showed up to help YHC with his VQ.  Spit brought the flag, YHC planted it, and with no LIFO’s we started out on a pleasantly cool morning.

COP, in cadence

15 SSH, 15 merkins, 15 small arm circles, 10 big arm circles, 15 Don Quixotes

Mosey to back of school, time to partner up!

1 partner ran around the track, the other lovingly did kettle bell figure eights while lunging, switching legs each time.  There was some mumblechatter about this, which YHC noted and ignored.  Partners switched off until each had run around the track 4 times.

Mosey to track, time for 4 corners, with more lunges!  YEA!

Corner 1, 20 goblet squats, lunge to next corner, 15 cleans, lunge again, 20 halos (10 each way), lunge again, 15 double hand swings, lunge, al gore with a 10 count.

Mosey to front of school, then on your own for: 20 merkins, 25 overhead presses, 30 sit up presses, and 25 squats.  Mosey to adjacent grassy area for 10 more squats (because YHC had a brain fart while planning) and 10 hand to hand cleans (thanks Helix!).  Mosey to flag for Ring of Fire–assemble in plank position, shoulder to shoulder, pass around KBs 3 times, which led to one smashed finger and several close calls.

Numberama, Namerama, announcements.

July 4th convergence at Dogpile, 6:00.  Mechanicsville folk, plan to meet at Wawa on 301 at 5:30 to head down.

On July 11th, First Thursday at DaVille, 6:00 PM for 30-45 minutes of Ultimate then heading over to COTU for drinking of fermented beverages.  Ms and 2.0s are welcome and encouraged.

Thank you to all who came out for my VQ–at one point I had the thought “I’m telling people what to do and they are listening! And thanking me for it!”  Very cool, and thanks to MudFace and Spit for their advice and encouragement.

No Idea

11 Brave Souls gathered on a cloudy first day of summer for a Kettle Bell workout.

Started off with a mosey to the front of the school to warmup.

Warmup:  20 SSH, 20 Merkins, 20 WWII Situps with your bell and arm circles – 10 forward large then 5 small and reverse.

The Workout:

Partner Up – one swings kettle bell (switching arms when they want) while the other runs a lap around the bus loop.  Each partner did this 5 times.

4 Corners of the Bus Loop, lunging between in a group.  1st Corner – 20 Goblet Squats (4 count), 2nd corner – Approximately 20 Boat – Canoe’s (until QIC was worn out).  3rd Corner – Turkish Get Ups – 5 each side.  4th Corner – 20 Cleans – each side.

Lay on ground on your back with head over curb (I’m not sure what this is called).  40 reps of lifting kettle bell from ground above your head to your chest.

Kettle Bell Lunge Press – 20 each side

Sit in Circle with backs to each other.  Pass kettle bells to your left – twice around the circle.  We kept passing until everyone got their bell back which took a while.

Mosey to the flag for ring of fire with 5 merkins each.  Spit cranked them out one handed – very impressive.

Numberama, Namerama, Anouncements.

VQ is coming up next week.  After some encouragement, we believe all spots are full.  Reese Strong 5K is coming up in September.  Phonics is heavily involved with this and we plan to field a large group again.

QIC took us out with a prayer.

This was the largest group we’ve had for a Kettle Bell workout and is hopefully a sign of things to come.  The smallest member posted today with the largest Kettle Bell and didn’t miss a beat.  Some comments were made regarding compensating for other deficiencies but Helix knocked it out of the park.  Nice job gentlemen and it was my privilege to lead you today.