Tag: MANNdate

6 regulars brought their kettle bells, YHC planted the SF and then all engaged in a battle on this sunny and 70 (literally) morning.

COP (all IC)

20 SSHs, 10 merkins, 10 sit up presses, 10 merkins, 10 goblet squats with kbs, 10 merkins, 10 don quixotes, arm circles (10 / 5 – reverse), 10 merkins

Donkey Kick This!

Mosey to the wall and line up

Eleven men, undeterred by the beautiful weather and freshly mowed fields, attacked a kettlebell workout. Here is what happened.

Mosey to field next to track for COP
* SSH IC x 20
* Imperial Walkers IC x 15
* Crabcakes IC x 15
* ATMs (alternating shoulder taps x 20, tempo Merkins x 10, Merkins OYO x 10)
* Arm Circles/Swings (all big x 10) – forward, backward, sideways
* Hip Circles x 10 each direction
* Hip flexor stretches

The Thang

Kettlebell warm-up
* 2 min wall squats
* 2 min hand-to-hand cleans
* 2 min halos

Mosey to track area for 10 minutes of kettlebell swings with recovery jog around track as needed

Get-ups OYO for 2 minutes

Mosey to bus loop for triple-check. Exercises were sit-up press; clean and press; and lunges.

Numberama, Namorama, Wheelie took us out

Announcements: Support your fellow Mechanicsville brothers and perhaps try out a new AO during take-over week.

NMS
Opus and YHC were greeted by what seemed to be a full parking lot when our clown car pulled in at 0525, and the PAX kept pouring in, even after the initiating “Let’s mosey” was called. Spirits seemed high as we made our way to the field next to the track. Apparently the grass was a bit taller the last time the PAX congregated in this area. Following COP, we made our way to a side wall of the school – still observable from the public road – for wall squats with our kettlebells. Immediately awkwardness pervaded the PAX as we imagined the sight from behind of 11 men lined up facing a wall, feet slightly more than shoulder width apart, and both arms angled down in front toward the crotch. This was akin to getting a Cinderella pinata for your daughter’s princess-themed birthday party. It sounds good enough on paper, but once the action starts it just doesn’t look right.

Anyway, the PAX bore with YHC’s attempts at some skill-honing exercises, and the real fun began with the kettlebell swing extravaganza. YHC expects to collect finder fees from our F3 chiropractor brothers.

From what little YHC remembers, it seemed everyone put out a solid effort throughout the workout. Honestly, between the oxygen deprivation and involuntary muscle spasms YHC was focused more on interpreting his wristwatch and remembering the way to the flag than he was recording what YHC knows were valiant exertions by the PAX.

Special welcome to Chief. It was great to meet Cake and partner with him on the triple-check. Always it is an honor to be a part of this group. Many thanks to each of you.

Helix

 

7 made it out of the fart sack on a beautiful Wednesday morning.  Many muscles were soar from from hills at the convergence down at Tredegar on Monday and running on the cross country trails behind Atlee HS on Tuesday.  Now it was time to do some Mannly work with the kettle bells.

Mosey to the entrance of the school to warmup.

Warmups consisted on SSH, WWII Situps, Helicopters, Arm Circles and Copperhead Squats

Started with 11’s between the front of school and across the bus loop.  Goblet Squats and Kettle bell Halo’s

20 around the leg figure 8 passes.

40 hip halo’s

Mosey a few feet to the 4 corners of the bus loop.  Run between corners with kettle bell over head.

• 10 kettle bell swings
• 10 One Arm Presses (each arm)
• 10 boat – canoe’s
• 10 sit-up presses
• 20 kettle bell swings
• 20 one arm presses (each arm)

Lay in grass – head over curb.  Bring kettle bell from check to ground – 40 times

Mosey to flag.  Sit in a circle with backs to each other.  Pass bells several times to left and then to the right.

Time was running out.  Circled up around the flag.

Numberama

Namarama

Mudface took us out with a prayer.

It was my honor to lead these guys.

• When: 5/24/17
• QIC: Wheelie
• The PAX: Bucketmouth, Helix, The Carpenter, FNG(No Idea), Mudface, Opus, Wheelie

7 faithful climbed out of their fart sacks (some earlier than others) to take part in YHC’s Kettlebell VQ. FNG(No Idea) arrived 15 mins early asking YHC if this was the place for the workout. Yes, yes it is.

Mosey to the track behind the school.

Mumble chatter commenced as soon as we circled up. “Did you try to find the spot the drained the worst?” YHC answered, “No, but I am glad it worked out that way.”

COP (All IC)

• SSH x10
• WW2 Sit-ups x10
• Merkins x10
• Copperhead Squats x10
• Arm Circles x10,5 and reverse x10,5

THANG

Pair up for B.O.M.B.S. 2 pairs and a trio did the following as teams:

• 50 – Halos
• 100 – Sit-up Presses
• 150 – Goblet Squats
• 200 – Shoulder Presses (alternate as needed)
• 250 – Swings

4 Corners

1 abbreviated lap of 10 Double Lunges at each corner

Numberama, Namerama, Opus took us out.

MOLESKIN

Thoroughly (maybe justifiably) browbeaten into my second Q by Lab Rat, YHC responded by spending my night searching workouts and KB exercises.  YHC found a routine of similar to “Dora 1, 2, 3” called B.O.M.B.S. that uses 5 sets of exercises with ascending reps.  This seemed appropriately horrible, so YHC added it to the winke.

YHC asked if the PAX was familiar with B.O.M.B.S and Helix answered, “Yes, but not for KB.”  Ensuing mumble chatter distracted YHC, but we reviewed the plan 3 times and when the PAX was almost not confused we began.

This routine took even longer than YHC thought it would and we headed back to the parking lot and arrived with only 5 minutes to go. A simplified and abbreviated 4 corners was all time allowed.  Double lunges at each corner, right leg at corners 1 and 3, left leg at corners 2 and 4.

COT was predictably disorganized (I am sure comments will follow shortly), but the PAX assisted YHC and a F3 name was given to FNG (No Idea) and we wrapped up a little late.

Welcome, No Idea!

You asked for a Wheelie Q? You got it!

Three men showed up to bravely explore the MANNDate AO.

COP all IC

SSH x 16

Helicopters x 10

Arm circles (10 big 5 small)

Thing

Four Corners

Corners are the far corners of the school. Beast is done to get to the corners, stopping every ten steps to perform a five count of one exercise. Exercise changes after three round

Corners

1. Clean and press x 25 each arm
2. Squats x 50
3. High Pulls x 50
4. Lawn Mowers x 25 each arm

Beast

1. WW2 sit ups
2. LBC
3. Merkin Rows
4. Kettle Bell Burpies
5. Snatch
6. mountain climbers
7. Dips
8. Probably a lot that are missing

Numberama

Namearama

Blue Cheese took us out

NMS

YHC has wanted to get a goo exploration of the MANNDate AO for some time now, but never seemed to get it. So today we took a walk. We only got three of the corners before we had to mosey to the flag. Bleacher were found and tested for its structural strength (dips) and all kinds of things were found that could be used in a beatdown. Thanks for letting me lead

 

6 news anchors show up to work on their their ubulus muscle that connects to the upper dorsinus. It’s boring but part of our life. And this is what’s happening with the PAX today:

COP

• SSH IC
• Cotton Pickers w/ KB IC
• Merkins IC
• WWII Situps IC
• Don Quixotes IC (Swirly Style)
• Arm Circles IC

Mosey to the side of the school

The Channel 4 News Team!! (4 Corners)

With Ron Burgundy (20 Sling Shots)
Champ Kind, Sports (20 Racked Squats)
Brick Tamland, Weather (20 Sit-up Press)
and the reporter in the field Brian Fantana (20 KB Swings)

News at 6 and 7 pm (2 rotations)

Panda Watch!! with Lunges

1 minute of each of the following:

• KB Side Lunge
• KB Lunge w/ Rotation
• KB Double Lunge

1 minute of Lunge & Press

Work those Guns!!

1 minute of each of the following:

• Half Knelling Press
• Overhead Press
• Two Handed Squat Press
• WWII Sit-up Press

Mosey back to the VSF

2 Minutes of Boat/Canoe

Numberama, Namerama, YHC took us out.

NMS

After running to the AO and showing up early, YHC was able to warm up his vocal chords with a little “unique new york, unique new york” and ” The Human Torch was denied a bank loan.” before the arrival of which he thought would be the only other two anchormen today (Helix and Opus). Carpenter had YHC KB in his car so luckly Helix had an extra one to spare.

Just as COP was starting,Carpenter decided to join us this morning, follow by Blue Cheese and finally at the end of COP, MudFace showed up!

Mumblechatter was focused around seeing running into so F3 PAX member that have been missing at the AO’s. Also topics included I don’t know if know this but YHC kind of a big deal. People know him. He is very important. He has many leather-bound books and his apartment smells of rich mahogany. Also Carpenter’s love of lamps and carpet. When ask if he really does love lamp he just say: “I love lamp, I love lamp!”

I’m proud of you fellas. You all kept your head on a swivel, and that’s what you gotta do when you find yourself thrust into the middle of vicious cockfight (i mean F3 workout).

Announcements:

New AO starts this Thursday, May 11 at Pole Green Park.  EH those in the 23111. – See Phonics

Ashcreek 5K is May 20 – Join the F3 RVA team.  For information, see Spit or visit  http://www.ashcreek5k.com/.

F3 is expanding to Charlottesville.  See Lab Rat if you are interested in helping.

Breading Bread coming up soon – See HoneyDo

I’m Ron Burgundy? No I’m Spit, You stay classy, F3RVA

5 pretty studly gents showed up on this bright beautiful morning to take on a Q inspired by the movie mockumentary “This is Spinal Tap”.  Here is what transpired…

COP
arm circles — just eleven large forward and back
plank 1 minute — discuss most memorable F3 workout whilst waiting
SSH — 11
elbow plank 1 minute — discuss least liked exercise
IJR — 11
plank step outs 1 minute
ww2 situps — 22
shoulder taps 1 minute
Smurf Jacks — 11
mountain climbers 1 minute

Sets of Eleven
1) Donkey Kicks,  run to kettle bell, situp press
2) goblet squats, bear crawl to edge of bus loop and back, lawnmowers

4 Corners — turned into 2 corners for time’s sake
good mornings — 11
boat canoes — 11

Mary
american hammers
renegade rows

Moleskin

YHC had never Q’ed a Kettlebell workout before — thanks to the PAX for their understanding and patience!
We started out with an aimless kettlebell mosey to emulate the section of the movie when the fictional band gets lost within the maze of the arena and can’t find its way to the stage.  The rest of the workout was devoted to the theme of 11’s.  Nigel Tufnel, lead guitarist for Spinal Tap, is showing his amp to the interviewer and explains that his amp is special because all the knobs are numbered to 11. (see the clip).

The hardest part of being the Q is knowing how long something is going to take.  Elevens take a long time…  Modification was necessary, but the PAX took it in stride.

We ended up doing 77 ww2 situps this morning for those who are participating in the May challenge.

On a side note, thanks for Mudface for teaching us the correct way for doing Boat Canoes.

Announcements
5/20 — Ashcreek 5 K
5/11 — New AO startup at Pole Green Park — meet at the school lot

 

6 men (Spit, Mud Face, The Carpenter, Blue Cheese, Helix and Yard Sale)  climbed out of the fartsack after 4 days of rain, hoping for stars and clear skies but were greeted by clouds and a steady mist.  This is how it went down:

Mosey to concrete pad at the entrance of the school.  Warm up exercises included : SSH x 40 , Don Quixote’s x 20, Arm Circles 10 small, 5 large and reverse, Mountain Climbers – 20, Merkins – 20, LBCs x 40.  Kettlebell Halo 1 minute each direction.

Short mosey to the bus loop for Four Corners of the Bus Loop.  1st corner – 20 boat – canoe’s , 2nd corner – 20 goblet squats, 3rd corner – 20 kettle bell 2 handed swings, 4th corner 20 military sit ups with kettlebell.  In the long stretches between corners PAX members held their kettlebell above their heads.  In the short stretches PAX members performed lunges.  Each PAX member went around 3-4 times. 

Next lay on the sidewalk with head over curb.  Take kettlebell 20 times from ground to chest.

Next kettlebell racked squat.  20 times with kettlebell in right hand and 20 in the left.

Next kettlebell regular tow.  20 times each arm.

Next – Pick a partner.    One partner runs around the bus loop.   One starts the exercise.  When the partner gets back, they trade places running and exercising.  The exercise was single handed kettlebell swing with changing hands.  Change of hands occurred chest high at each upward swing.  Each PAX member made it 2 times around the bus loop.    

Mosey to the flag for ring of fire.  Each PAX member did 10 merkins.  Perfect form was accomplished by Helix.  Mudface and Blue Cheese punished themselves by holding the last one for several seconds. 

Numberama, Namearama, Mudface took us out with a thoughtful prayer.

Announcements – I forgot to ask so none were made

 

 

Six grim eyed warriors bravely conquered the fartsack to face the rain and gloom to scream defiance in the face of the Sad Clown. This is how the battle progressed…

Mosey to school entrance

COP: All IC

SSH x 10

Hillbillies x 10

DQ x 10

Mosey to front yard

Crush Your Enemies

11s – goblet squats and Lawnmowers each side

5 step Death Crawl between

See Then Driven Before You

Tree of Woe – Partner up with someone with a bell close to the same weight. Partner one runs the loop while partner two static holds both bells at arms length to the sides until partner one returns, switch

Two rounds

Hear the Lamentation of Their Women

Valeria (Lindsey)

Merkin Rows and sit up press

adjust by ten each time

2 count Mountain Climbers between sets x 20

Beast

6 Clean and press at every third parking space. Right arm down, left arm back

6 of whatever you want down and back

Mosey to the VF

Announcements:

Askcreek 5K May 20th see Spit

Charlottsville expansion May 20th see LabRat

New AO in Mechanicsville at Pole Green Park May 11th See Phonics

Numberama

Namearama

Emoji took us out

NMS:

Welcome to Blue Cheese, hope to see you around more. YHC only had a 10 pound bell for him to use. This brought some mumblechatter at the beginning but he seemed to be more appreciative of it at the end.

YHC was originally worried that the beatdown would not live up to the Conan theme in intensity. But one the Tree of Woe was brought out and experienced, all doubts vanished. As usual, Helix’s form was excellent, even when he was trying to death crawl back to his car.

Once again thanks for giving me the privilege of leading and for allowing me to be part of this great group.

Do you want to live forever?

Five strong snubbed Spring Break convention and converged early in an elementary school parking lot to throw around some kettlebells. Here is what happened.

The Thang

Mosey to school entrance for COP:
* big arm circles, IC, X 10, forward, backward, sideways
* hip circles, IC X 10, clockwise then counterclockwise
* invisible jumprope, IC, X 20
* mountain climbers, IC X 20
* copperhead squats, IC X 10
* merkins, IC X 10

Mosey to track for Four Corners. Exercises were:
* Turkish get-ups X 10 (5 each side)
* goblet squats X 20
* one-legged rows X 30 (15 each side)
* kettelbell swings X 40
Repeato

Circle-up with our backs facing. Pass kettlebells clockwise like a one-way American Hammer X 25; reverso X 25.

Catch-me-if-you-can around track. One partner performs death crawl, while the other partner carries kettlebell around the track.

Mosey to VF. Numberama, namerama, YHC took us out.

NMS
It was a beautiful spring morning, offering little excuse, for most of us, to evade a workout. Three of five were LIFOs this morning, but only just. Mud Face, Spit, and Chewie came in hot, just in time for COP. YHC was especially impressed with Chewie’s first post to Manndate. He certainly could have used Spring Break as an excuse, but he didn’t. And he pushed himself hard the full 45 minutes. Well done. The apple does not fall far from the tree.

YHC was pleased to hear grunts throughout the Turkish get-ups, but the sounds of struggle didn’t keep Spit from maintaining his usual place in the lead group. Opus flew through the second round of Four Corners. YHC knows this is his Spring Break, too. The dedication is noted.

Announcements

Ashcreek 5K on May 20th. Sign up at http://www.ashcreek5k.com/. Register under F3RVA. Sign up before Easter and get $5 off using code HAPPYEASTER.