Tag: MANNdate

5 Football Fanatic (well at least one, more  on that later), drove up to Washington-Henry ES for a super bowl themed beatdown.

This how it went down:

Warm up: Karaoke one lap around the parking lot

COP (ALL IC)

• Invisible Jumprope
• LBC’s
• Merkins
• DQ
• Arm Circles (30 sec hold at the end)

THANG

Superbowl Trivia

The PAX was asked a series of Superbowl related questions. If answered correctly the PAX would complete 20 KB LBC’s IC. If answer incorrectly the PAX would run a lap around the parking lot then roll the dice to determine the exercise. Exercise were has follows:

• Roll 1 – 10 KB Burpees
• Roll 2 – 20 Rack Squats (rolled twice)
• Roll 3 – 30 Cleans (Bottoms up)
• Roll 4 – 40 Push Press
• Roll 5 – 50 KB Swings (never rolled completed at the end)
• Roll 6 – 60 Halos (never rolled completed at the end)

Mosey to the SF

5 MOM

• Ring of Fire – PAX hows Boat position while one completes 5 Sit-up Press
• 5 Rounds of Boat-Canoe
• 5 KB Burpees

Numberama, Namerama, YHC took us out. 

MOLESKIN

The PAX seemed to enjoy themselves today. A lot of mumble chatter at first but not about football. Movie quote s were being handed out to include Caddyshack. No Idea made a comment that Bill Murray ad lib most of the famous quote of that movie.

Speaking of No Idea, he dominated the trivia getting 50% of the questions correct. After YHC has asked the next question, everyone seemed to look to No Idea for the answer. Helix even made a comment that he was glad No Idea showed up this morning.

Mud Face was giving YHC a hard time about still using a 25 pound KB. YHC hit back noticing Mud face was taking his sweet time to get set for LBC’s. No worries YHC will be upgrading soon to at least a 30 lb KB. Also looking forward to Pick 2 increase to 20 lbs soon.

For those that want to test their Superbowl knowledge her are the questions:

1. Who won the first Superbowl MVP?
2. What player holds the record for the most carrier fumbles in a Superbowl?
3. Who was the first team to win 5 Superbowls?
4. Which teams played in the first Superbowl?
5. Which team played in the most consecutive Superbowls?
6. Which team has had the most MVP’s awarded?
7. In 2006, how much did it cost for a 30 second commercial during the Superbowl?
8. What was the lowest amount of pts scored by a team in the Superbowl?
9. Which player has won the Superbowl MVP three times?
10. What company pays the MVP every year to sponsor their business?

ANNOUNCEMENTS

• CSAUP – April 13th-14th. DaVille is cooking up something good for nano-region stop

SPIT ON THAT!!

8 of the Hale and Hearty gathered on and unseasonably warm winter morning to move some iron around. Here is what happened

COP all IC

SSH x 15

Merkin x 10

Helicopters x 10

Arm Circles x 10 small, 5 big, reverso

LBC x 1

Dont Drop the Soap 30 Minutes

Hold KB at arms length for as long as you can. When it is dropped run lap and perform excersises

• Balls to the Wall x 5
• Stump Merkins x 5
• KB LBC x 5

When done begin again

Add 5 each round

Mary

2 hand swings x 30

Superman x 30

Boat/Canoe x 15

Numberama

Namearama

YHC took us out

Announcements

CSAUP on April 13th.  Get signed up for this.

Rosie has the Breaking Bread Q this Sunday.  If you are interested in helping out.  Give him a shout.

Honeydo is taking the lead on helping out the men of The Healing Place as they train for the Monument 10K.  See him for details.

NMS

YHC and Chewy rolled up at 5:25 to see that Pick 2 was already there waiting.  The rest of the PAX rolled up with about a time to spare. There was some confusion about the number of LBCs in each round , once that got fixed things went smoothly. Mumblechatter was lite this morning, not sure if that was do to counting or exertion. Im saying exertion.

Good work Men, thanks for letting me lead

 

There we were. Seven men of strength and determination gazed through the increasing snow at the waiting battleground. Weapons were prepared and the work began.

COP all IC

SSH x 10

LBC x 10

DQ x 10

Merkins x 10

Arm Circles 10 small 5 big and reverso

9 Minute Complex From Hell x 2 sets

Each exercise done for a minute

One minute rest between sets

• Single arm Swings
• Cleans
• Snatch
• Clean and Press
• Lunges
• Bent Press
• Goblet Squats
• Two hand swings
• Kettle Bell Burpees

Don’t Drop the Soap

Hold bell at arms length for as long as possible

When dropped, run one lap

• 20 LBCs with KB on chest
• 20 Merkins
• 20 Goblet Squats

Hold bell at arms length again

add 5 to each exercise every time the bell is dropped

Mosey to the flag

Numberama

Namearama

Pick 2 Took us out

NMS

YHC had two workouts for the PAX to choice from, after the groans and complaints we go to work. It was good to have Pick2 and Yard Sale out today. Pick 2 arrived without a KB, but with a yell of “Don”t count me as LIFO” Spit went home to get one for him. It was a good morning to move some iron around with some friends.

Thanks for letting me lead

4 men made the right decision to MAN UP for MANNDate this morning. The PAX rolled into the parking lot, shared some mumble chatter and then took off into an adventure that went something like this…

Mosey around the bus loop and circle up for COP (all IC) – 50 LBCs, 25 SSHs, 20 copperhead squats, 10 don quixotes, arm circles, 50 LBCs…

Swing & Goblet Squat Ladder

Circle up. 10 two-hand kettlebell swings / 10 goblet squats, 10 swings / 9 goblet squats… ladder down until you perform 10 swings / 1 goblet squat and then back up the ladder to 10 swings / 10 goblet squats.

LBCs while waiting for all to finish.

Sit-Up and Go

Pair up. One partner does sit-up presses while the other walks around the bus loop with kettlebell raised high. Continue until each goes around the bus loop 2x.

The Beast Mother

Circle up. Start with 2 reps each on both sides and add 2 reps and repeat until you peak at 8 reps on both sides and then back down to 2 reps for the following: One arm swing, Clean & Press, Snatch, Front squat to press.

Finish with 50 LBCs IC

Numberama, Namerama, Announcements, YHC took us out.

Announcements:

• Work on EH’ing new guys and challenging guys to return to the PAX.

NMS
YHC has not led MANNDate in many months. Mudface challenged YHC to return to Wednesday mornings and throw around the kettle bell. YHC couldn’t be happier with the decision to come back!

At the start, Mudface warned all that his dinner could make its way out during the workout if we did LBCs. YHC responded with offering LBCs to trigger the volcano. Limited damage was experienced though Mudface did move away at one point in order to spare us from his green gas…

The PAX went to work in the gloom and took no prisoners. Spit was consistently pacing the PAX and pushing all to press through each set of exercises. The mumble chatter was light, especially during the BEAST MOTHER. YHC was not entirely sure if we could finish in time but the PAX did not disappoint.

There is always a party at F3 in the gloom. Always. Sometimes the party includes Mudface fireworks…

The Carpenter

 

6 men who cannot read a thermometer gathered in the morning gloom to move some iron around

Murph

Run a mile

100 Clean and Press (50 each arm)

200 Situp Presses

300 Goblet Squats

Run a mile

Numberama

Namearama

THE Carpenter took us out

NMS

The first MANNDate Murph of the year and one PAX member turned up for every degree. Cold weather gear was in evidence today, including snowmobile gloves and what can only be described as hunter safety Mickey Mouse hands.

The PAX put in some good work this morning

Thanks for letting me lead

 

 

 

6 Masters of the Bell showed up for the last edition of MANNDate in 2017. 5 were ready to go at 5:30 while one decided an extra 5 minutes was needed in the fart sack.

This how it went down:

Head to the entrance way of the school 

COP (ALL IC)

• SSH
• DQ
• Merkins
• Arm Circles

THANG

Swing + Goblet Ladder

Circle up. 10 two-hand KB swings / 10 goblet squats, 10 swings / 9 goblet squats… ladder down until you perform 10 swings / 1 goblet squat.

Head to Parking Lot

Catch Me If You Can

Partner up; First partner carriers both KB around the parking lot in chosen way while second partner completes 5 Burpees then run to catch the first partner. Switch, Rinse, and Repeat for two laps.

Lazy Dora

Switch Partners; First partner start an exercise while second partner holds either plank or goblet squat. Switch at decide stopping point (recommend halfway through). Exercises were as follows:

• 50 – Good Mornings
• 100 – Slingshots
• 150 Halos

Clean Medley

Complete 10 Regular Cleans, 10 One Legged Cleans, and 10 Side Lunges + Clean with Right Arm. Repeat with Left Arm

Head to the SF for 2 MOM including Boat/Canoe and 5 Sit up Press OYO

Numberama, Namerama, Wild Thing took us out. 

MOLESKIN

Since it’s the end of the year it was good to replay some exercises from earlier this year that included the  Swing + Goblet Ladder and Catch Me If You Can. Also it was good to introduce some new things not completed this year (Lazy Dora and Clean Medley) to make sure the PAX didn’t get bored.

YHC made sure not to disappoint Mud Face and included Merkins and Burpees in the workout. Your welcome sir.

Mumble Chatter seems extreme low this morning. I guess the PAX was to focused on burning off those Christmas calories.

ANNOUNCEMENTS

• 2018 Breaking Bread dates have been added to the Q sheet. Be sure to sign up and don’t make Lab Rat have to sign up 4 times
• Mud Face has the Q next week and it’s the first of the month. Murph anyone???

SPIT ON THAT!!

 

6 men chose to brave the early morning and then chose to come and throw around some weights. Here is what they chose to do

Old Glory

Run one mile

timer was set for 20 minutes

run half of the parking lot loop after each set

1st set KB Swings x 20

2nd set Snatch x10 each arm

3rd set Goblet Squats x 20

4th set KB Burpees x 10

Run a mile

Mosey back to the flag for some Mary to eat the time

2 rounds of Boat/canoe

1 Round to see who could hold the KB out at arms length the longest

Numberama

Namearama

Helix took us out

Announcements

HDHH at The Answer and HoneyDo’s End Of Hate birthday

NMS

YHC came prepared with 3 possible workouts this morning thinking to give the PAX a choice, this is the one that they chose.

Grumbling was heard about what we were doing and a legal discussion ensued about who has the blame when there is an uninformed choice. Hopefully one of the F3RVA lawyers will be able to clear this up for us.

No Idea has discovered that Helix uses grant money that he gets to make 2 clones of himself that he hides in various places at the AO. Either that or he lapped us 3 times.

During Mary the PAX tried to take Boat/Canoe away from Chewy by having them done on the first round. Undeterred, Chewy did them in the second round and somehow made them worse.

Great job was done by all

Thanks for letting me lead

 

 

9 Davillans showed that 20 degree weather wasn’t going to stop them from getting into the holiday spirit with a little KB workout.

This how it went down:

THANG

For the 25 days of Christmas, 25 exercises with 25 reps each were completed. Exercises were has follows:

1. SSH (IC)
2. Plank Jacks (IC)
3. Slingshots
4. Halos
5. Good Mornings
6. Single Arm Deadlifts
7. Donkey Kicks
8. Goblet Squats
9. Jack Ass Merkins
10. LBC’s (IC)
11. Racked Squats
12. Rows
13. Cleans
14. Half Kneeling Press
15. Boat/Canoe
16. Sit Up + Press
17. Side Lunges
18. Jump Squats
19. Shoulder Taps (IC)
20. Mtn. Climbers (IC)
21. Flutter Kick + KB Hold (IC)
22. Dips
23. KB Swings
24. Demon Slashers
25. KB Burpees

2 MOM – KB Burpee Ring of Fire

Numberama, Namerama, YHC took us out. 

MOLESKIN

YHC showed up at 5:25 to a packed parking lot of men ready to get to work. Mudface even showed up 3 minutes before we started. It’s been a while since YHC has seen so many at MANNdate.

Hardywood was the only one rocking the short sleeves today in F3RVA, Helix joins him as well. That’s beast mode fellas!

The PAX was moving quickly during the first half today complete the first 13 exercises in about 20 minutes. After boat/canoe was completed things seemed to slow down some. Chatter seemed to focused as always around Helix’s form.

Glad to have By Product back out! Hope to see you at other AO’s soon!

ANNOUNCEMENTS

HDHH next week 12/20 @ the Answer

SPIT ON THAT!!

7 men un-fartsacked themselves, grabbed their heavy iron bells, and got to work

COP all IC

SSH x 1

The Murph

One mile run

100 Merkin Rows

200 Sit-up Press

300 Snatch

One Mile Run

Numberama

Namarama

Chewy took us out

NMS

The second showing of Murph at MANNDate did not disappoint. Everyone worked hard and gave it their all. Rounders came the closest to finishing. YHC thinks that he will have to Q the first Wednesday of the month for a while before this becomes a tradition, but he fears that there may be some mutiny being planned to stop this.

YHC learned a few things this morning:

Murph can shut a PAX right up

Wild Thing is a happy guy that will start singing at any moment

When No Idea is late he can slide right into the workout without anyone knowing that he just got there

While there is no good time for the 4th F. The worst time is at the beginning of a long set of sit-ups

Never argue form with Helix. He is right

Thanks for letting me lead

 

 

A half dozen men of iron showed up, including our normal 2.0, to hoist some KB and humor YHC.

COP

20 SSH          10/5 small/large arm circles          10 merkins          20 Imperial Walkers

20 Freddie Mercurys          another 10 merkins

Mosey over to the bus loop, partner up, and sloooooow dooooown…

One partner ran the loop while the other did the following exercises until they returned.  Each rep was done to a 10 count, and YHC urged the Pax to focus on technique.  The exercises were halos, Goblet squats, tricep press, lawnmowers, overhead press and upright rows (thanks to Helix for remembering what the last was called).

After completing this exercise WAY more quickly than YHC had thought, YHC adapted and we did all the exercises over again, in cadence.

Mosey over to the flag area for a few more:  20 renegade rows, 20 KB merkins, 10 crunches with KB, boat/canoe and ending with stretching.

Numberama, namerama, YHC took us out.

Nice job by the Pax today, as they had to continually humor YHC’s efforts to adapt a too hastily composed Q.  Nice work men!