Tag: MANNdate

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.

3 Mechanicsville faithful showed up this awesome morning to help YHC celebrate his Tar Heels winning the men’s college basketball national championship!!

This is how it went down:

Hallelujah to other side of the parking lot

COP (in honor of the 6th National Championship for the school 6 reps of each exercise were completed)

• SSH – IC
• Merkins – IC
• Burpees – OYO
• Crab Cakes – IC
• Smurf Jacks – IC
• Dolly’s – IC

Road to Redemption (Takes us from the Maui Invitation at the start of season to the National Championship)

R (Maui Inviation – 8 team tournament) – 8 Rows Reps
E (15 ACC Teams) – 15 Empty Wheelbarrow Steps
D (68 teams Opening Round) – 68 Deadlift Reps
E (64 teams First Round) – 64 Empty Wheelbarrow Steps as a PAX
M (Round of 32) – 32 Morning Reps (aka Good Morning)
P (Sweet 16) – 16 Press Reps
T (Elite 8) – 8 Turkish Get Ups
I (Final Four) – 4 minutes of Imperial Goblet Squats Walkers
O (National Championship) – 2 minutes of Overhead Warm ups (YHC forgot this exercise so switch to Tricep Press)
N (Champions) – 1 minute of Never Cross Dolly’s

Locker Room Celebration – Triple Check

1st – KB Swing
2nd – Goblet Squats
3rd –  Hallelujah around the parking lot

Hallelujah back to the SF for COT, number-rama and name-a-rama, then Opus took us out. 

Moleskin

YHC was so excited to see his team win their 6th national championship. The theme for the team had been redemption all year since losing the national championship in a buzzer better last year. Our journey this morning took us from the start of the season where the Tar Heels won the Maui Invitation (which they have done the last two years they won the tourney) to a season against argumentatively the best conference in all of basketball this year the ACC where UNC won the regular season (which they also did the last two years they won the tourney) to finall the NCAA Tournament.

The Carpenter had texted YHC just before the AO that morning notify that the fart sack was needed, knowing that several MANNDate regulars were either injured, sick, or attending WDog this morning, YHC figured this could be a Solo AO today. Thanks to Opus and Heliz coming in the clown car so this didn’t have to happen!

Mumble Chatter was very light today since this PAX was focused on the task at hand.

YHC was happy to continue his new year resolution by introducing new exercises everytime he Q’d. New this week: Empty Wheelbarrow (Crab Walk with some holding your legs), Good Mornings, Imperial Goblet Squat Walkers, and Never Cross Dolly’s

Announcements

AshCreek 5k May 20th – Sign up at http://www.ashcreek5k.com/ . This is a family event so invite your M’s, 2.0’s, and friends to sign up. We will have booth during the event. They are currently running a promo for $5 off if you register before this Sunday. Use code CELEBRATESPRING and register under “F3RVA”.

 

SPIT ON THAT!! 

5 men gathered in the gloom to move some bells. It should have been 6, but the person that called out YHC to lead this morning didn’t show up. Not gonna name names, Wheelie knows what he did.

Mosey to the school entrance

COP

SSH x 12 IC

Don Quixotes x12 IC

Hillbillies x 12 IC

Mosey back to the front yard for the main set

Each hold is for a four count, each set is done for 90 seconds

Two handed press  hold half way

repeat with  no hold

Clean and press hold at rack then press

repeat with  no hold

Sit up press hold at top of press

repeat with no hold

Merkin rows hold at bottom of merkin and at top of row

repeat with no hold

Lawn mowers  hold at top of pull  (switching arms throughout)

Repeat with no hold

Low Pull  hold at top

repeat no hold

Low Lunge  hold in lunge and at transition

repeat no hold

Squats  hold at bottom

repeat no hold

KB swings hold over head

repeat no hold

Curl hold at half (switching arms throughout)

repeat no curl

Boat canoe to finish out time

Short Mosey to flag

Numberama

Namearama

Helix took us out

Announcements

• Ashcreek 5K May 20th. See Spit. http://www.ashcreek5k.com/

NMS

The weather was beautiful in the gloom as YHC pulled in at 5:26 to see two cars in the lot but another two follow him in, none of which contained Wheelie.The COP was meant to have more exercises each one only have 4 done, but apparently YHC cannot count past 3 when Q’ing. YHC’s son (Chewy) saw the swings for the challenge and stated “what if you stopped half way through and froze” the light bulb went off and this workout was created.

The mumble-chatter slowly died to grunts during the merkin rows and the low lunges, not sure but it looked like THE Carpenter was thinking about lunging back home. The PAX attacked this workout with enthusiasm and vigor and did us all proud.

Thanks again for letting me lead

 

 

 

 

6 troopers threw their cars into parking spots in the front of Washington Henry elementary school, opened the doors, took out their kettle bells and launched into a F3 birthday beatdown this morning in the gloom. The fun-filled activities went something like this…

Mosey to school entrance for COP all IC

5 merkins, 30 invisible jumpropes, 5 merkins, 20 copperhead squats, 5 merkins, 20 don quixotes, 5 merkins, arm circles (10 big / 5 small – reverso), 5 merkins, 10 sit-up presses with kbs, 5 merkins, 10 american hammers, 5 merkins

Mosey to the parking lot

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

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 two reps each on both sides and add two reps and repeat until you peak at 8 reps on both sides for the following: One arm swing, Clean & Press, Snatch, Front squat to press

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.

Goblet Squat & Swing Ladder

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

The Beast Mommy – smaller version of The Beast Mother

Complete two reps each on both sides for the following: One arm swing, Clean & Press, Snatch, Front squat to press.

15 merkins IC to finish

Numberama, Namerama, Announcements, YHC took us out.

NMS:

YHC woke up this morning and remembered the nervous feeling that he had ONE YEAR ago (3/22/16) when he arrived at DaVille for his first F3 workout. That morning was a glorious beatdown. YHC remembers feeling beat up and thinking, “This is awesome!”

This morning, the PAX rolled in right before 5:30 am and reflected on the 30 degree difference from the previous week. YHC then shared how honored that he was to be a part of the F3 team and how it was his F3 birthday. YHC then said, “Happy Birthday? Happy Beatdown! Turn to the guy next to you and wish him a Happy Beatdown!” The PAX obliged and blessed the man next to him with words of pain.

Onto the fight… YHC did some research for some kb new exercises/sequences and put them into play this morning. The PAX pushed through them and encouraged each other along the way. Mudface coached the PAX on form and Helix showed how to get it done by taking zero shortcuts.

The mumble chatter was light. The PAX was surprised that there were no SSHs. Those will be coming in the days ahead…

The response to “The Beast Mother” was priceless. YHC shared that he did not want to inadvertently bring up bad memories of mothers but that the exercise would do it on its own. This brought a groan from the PAX. YHC then shared that even if though wasn’t a certified trainer he was a certified pastor who could offer counseling to anyone with mother issues. YHC was open and said that he would have a harder time counseling on father issues since he is still working through those in his life too…

The mix of exercises kept the PAX challenged and invigorated. The PAX didn’t move around a lot but that allowed for more lifts and a Happy Beatdown!

YHC enjoyed his one year F3 birthday this morning and he is greatly looking forward to Q’ing “The Shining (Third F at Rise & Shine Diner) tomorrow morning, The Creek on Friday and definitely Dogpile on Saturday. Dogpile is the Super Bowl of AO’s for F3RVA and YHC anticipates very little sleep on Friday night as he anticipates the fun fest on Saturday morning.

I can’t even begin to express how much F3 has meant to me this past year. I have faced some significant life challenges in the past 12 months but the F3 workouts helped me push through those. I have received strength from the camaraderie and friendships in ways that I wouldn’t have expected when I started. I can’t thank all of you enough for your encouragement and challenges in the past year. Let’s keep pressing on, brothers!

Happy Birthday! Happy Beatdown!

See you on Saturday morning (if not sooner!)

The Carpenter

Five strong men arrived a the MANNdate to enjoy the sunny and seventy weather (that is a lie, it was COLD this morning) while challenging each other to be better.

COP

SSH x 30 IC

LBC x 10 IC

Arm Circles 10 small 5 big IC reverso

Turkish Get Up Challenge

Timer is set for two minutes. Number of TGUs is increased by one each round. Remainder of the time is filled with secondary exercises. This is done until the number for the TGUs cannot be done in the time allowed. Secondary exercises were:

• low pulls
• kettle bell swings
• clean and press
• snatch
• rows
• waiter hand walk
• goblet squats
• something that i cant remember

Five Man triple check (quintuple check?)

• Donkey kicks
• Kettle bell swing
• goblet squats
• rows
• waiter hand walk to the end of the sidewalk and back then rotate

Merkin Row Ring of Fire

PAX holds plank while one does five merkin rows until all have done five

Then another round of merkin rows, this time two, to eat up the remaining time

 

Numerama

Namearama

Mudface took us out

NMS

The TGU challenge format was stolen from another BB for an AO in NC, but modified for the TGU (which takes about ten to fifteen seconds to do one).YHC thought that we would only get eight and got very excited when round nine rolled around, but that was then end and no one could get the nine in the two minutes. By that time there had been 36 TGUs done not counting the ones done in the final round. Nicely done Men.

YHC got to the AO a little early and was alone until 5:27 when people started rolling in. In that time he put down a tarp for the PAX as it was cold and wet and there would be a lot of ground work. it was not used until the CoT.

It was cold but it was great. Thanks again for letting me lead.

 

 

 

 

6 fighters looked at the rain forecast and saw it as an opportunity instead of a barrier for a beatdown in the gloom. The shovel flag was planted and the kettle bell smack down went something like this…

Mosey around bus loop with kettle bells held high and move toward the school entrance…

COP – 50 SSHs, 20 sit up presses, arm circles (10 / 5 – reverse), 20 copperhead squats with kettle bells, 20 don quixotes, 20 figure eights, 50 SSHs

Mosey to the wall to get kicked in the donkey bells…

10 donkey kicks against the wall, lunge across the parking lot to exercise on the grass, exercise and side lunge back to the wall, repeat four times with these exercises

• 15 halos each way
• 30 double hand swings
• 30 sit up presses
• 30 overhead presses

Run it back with some variety – 20 donkey kicks against the wall, walk across the parking lot with kettle bell held high to exercise on the grass, exercise and walk back to the wall with kettle bell held high, repeat four times with these exercises

• 15 halos each way
• 30 double hand swings
• 30 sit up presses
• 30 overhead presses

Mosey back to the school entrance, circle up with kettle bells on the ground. Bear crawl around the circle until YHC called out to stop. Pick up the kettle bell and exercise. We did the following:

• Stop 1 – 10 arm presses for each arm
• Stop 2 – 15 double hand swings
• Stop 3 – 15 double hand swings
• Stop 4 – 10 double hand swings

Bear crawl back to the original kettle bell.

Mosey back to the Flag

Numberama, Namerama, Announcements, YHC took us out

Announcements – Ashcreek 5K (http://www.ashcreek5k.com) on May 20th, 3rd F spiritual workout (The Shining) at Rise & Shine Diner on Thursday mornings at 6:30 am.

NMS

YHC arrived first to review the terrain and Spit showed up next. Spit commented that he wasn’t happy about the fact that YHC was inspecting the wall. YHC’s response? “Get ready to get kicked in the donkey BELLS…” The rest of the troops rolled into the parking lot and looked like they were ready for a fight.

The mumble chatter was light as we circled up. The first set of SSHs got the heart pumping. Then the rain started pouring down and it elicited a cheer from the PAX. The rain drops seemed to get thicker by the second and matched the enthusiasm of the circle.

YHC admittedly adopted and adapted HoneyDo’s Groundhog Day beatdown and added some twists to keep the PAX guessing. Mudface was the only other person who had experienced that glorious morning at Circus Maximus a short month and few days ago. YHC thought that he was giving the PAX a break by switching out the lunges for walking with the kettle bells held high in between the donkey kicks and exercises. He was wrong! It increased the wear and tear on the muscles and forced the PAX to truly engage in the “you vs. you” mindset.

There is something special about donkey kicks. They mess up the body (and mind) and that is a glorious thing!

We all got kicked in the donkey BELLS this morning!

Spit shared that his Q on Saturday at Dogpile will be in honor of his grandmother who passed away this week. She was almost 98 and she lived a life that was marked by loving and serving others. Faye Beach helped to inspire Spit’s faith in God and he is carrying on her legacy through his life and faith. We can all salute that and support our brother as he remembers a life lived well.

Let’s keep pressing on together!

The Carpenter