Tag: MANNdate

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

9 Northerners came out of their farsack on this warm first day of March to take part in a KB beatdown. This is how it when down:

COP:

• SSH
• Don Quixote’s
• Merkins
• Crab Cakes
• Arm Circles

Dora 1-2-3

Partner up. First partner works on an exercises while the other run around the parking lot. As a team complete the following:

• 100 Goblet Squats
• 200 KB Swings
• 300 KB LBC’s

KB Medley

OYO the following exercises were completed:

• Upright Row
• Clean
• Deadlifts
• Press
• Clean + Press

Sets of x10, x20, x30

Ring of Fire

One PAX member completes Turkish Get up with the rest of the PAX does Boat/Canoe on Q’s command

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

Moleskin

This was YHC’s first solo Q for a KB AO so he showed up earlier to go through all the exercises although the Weinke was still needed during KB Medley to double check.

Emoji came rolling in with one minute to spare all fired up. Wheelie asked if he had already had his coffee this morning. Sadly that is just Emoji on a normal day.

Chatter mainly about doing the exercises correctly. Great Job once again to Freezer Burn for pushing through.

SPIT ON THAT!!

Nine brave men defeated the call of the fartsack and followed the sound of the coconut halves to hunt for the Grail at the second showing of The MANNdate. The VSF was planted and the quest began.

COP

SSH x 10

Scapula Merkins (bad push-ups) x 10

Arm Circles x 10/5 reverso

Don Quixotes x 10

Waiter’s Carry Mosey to the track

Bring Out Your Dead:

teams of three , one doing 20 Goblet Squats, one doing death crawl wheelbarrows, one holding legs

When squats are completed rotate position until team reaches halfway point of the track

Holy Hand Grenade of Antioch:

Turkish Get Ups x 1 each side

One Hand Kettle Bell Swings x 2 each side

Clean and Press x 5 each side

OYO for 5 Minutes repeato 3 minutes

Ministry of Silly Walks:

Low Lunges to halfway point of track under weight

On Leg Deadlift Walks the rest of the track

Curls;

OYO for 2 minutes to eat up time

Hallelujah carry back to flag

Numberrama

Namearama

Announcements:

Achcreek 5k may 20th, see Spit

The Shinning 3rd F tomorrow morning at Rise and Shine Diner  at 6:30

Abacus took us out

NMS

YHC had been thinking about a way to combine kettle bells and the fun of wheel barrows for a while. Death Barrows didn’t sound like a good name. Fortunately i was watching The Holy Grail when he  realized that he  had the Q today, and Bring Out Your Dead and the theme for the Q was born.These got harder very quickly and took longer that YHC had originally thought, audible was called for only a half lap on these. MumbleChatter was high at the beginning but quickly tapered off once the level of suck was felt. Then silence fell during the Holy Hand Grenade, which made YHC smile a little smile on the inside. Low Lunges is another that looks good on paper but suck in reality.

The PAX destroyed this today and that brought an even bigger smile. Every one worked hard and King Arthur would be proud.

Come Patsy, We Ride!

Mudface

 

Ten enthusiastic men stormed the Washington-Henry Elementary school parking lot to fire up the first MANNdate AO located off of Mann Dr. in Mechanicsville.

Here is what went down…

Spit started the Q…

COP – SSHs, Don Quixotes, Goblet squats, LBCs, Arm circles

Mosey around the school over to the track. Pair up. Catch-me-if-you-can with one partner taking off running backwards with both kettle bells while the other does 5 burpees. Back-and-forth until two loops completed around the track.

The Carpenter took the Q next…

Continue with partners. One partner takes off lunging with his kettle bell in hand. The other partner does an exercise and then chases the partner. Switch and repeat until all exercises done twice. The exercises were (1) 10 swings (2) 20 presses – 10 for each arm (3) 10 situp presses. Run to the beginning and plank until everyone finished. 10 overhead presses at varying speeds.

Mudface took the Q next…

Continue with partners. Line up in pairs. The first pair takes off running around the track while the other pairs did (1) swings (2) halos (3) presses (4) copperhead squats. Death crawl to the next station after the running pair makes it around the track.

Circle up for “KB ring around the rosie”

Mosey back toward the SF…

Emoji took the Q for the finish… 50 tricep lifts with heads on the curb.

Numberama. Namerama. Announcements. The Carpenter took us out.

NMS

The troops were fired up for another new AO in Mechanicsville. The parking lot had multiple cars right after 5 am. The Carpenter didn’t follow directions and drove into the front entrance only to find that he had to exit in order to get over to the real parking lot. He then followed Helix who went into another parking lot that wasn’t connected to the real parking lot. They both eventually found the entrance off of Mann Dr. This shows that guys really don’t read instructions since it was made clear to enter from Mann Dr. and not Shady Grove Rd.

Abacus jumped out of his car with higher energy than ever. Mumble chatter included statements like, “Did he take a Lab Rat pill this morning?” and other noteworthy quotes. Spit welcomed everyone to the start of the new AO and we were off to the races.

New territory provides new possibilities and new questions. The sound of a rabid dog barking on the other side of the fence from the field raised questions of the need for a potential kettle bell run (away from the dogs). The PAX went to work and knocked out the exercises with intensity. The biggest challenge was finding a way to create a circle. The PAX couldn’t make one simply by sitting down so we had to rework it. We then launched into the “kb ring around the rosie.” There were some clear blockage points where 4, 5 even 6 kettle bells piled up… No names will be shared here but we will be watching this closely in the future…

This morning was an encouraging launch of another AO with a lot of promise. Every post fights off the Sad Clown in us. Let’s keep posting. Let’s keep fighting. Let’s keep building strength together.

Announcements

• Extra kettle bells and weights were provided Bleeder. Donations can go to him to help feed the homeless.
• Ashcreek 5K in Mechanicsville (neighborhood next The Creek) on May 20th. F3 will be fielding a big team and securing a booth to get the word out. Register here – https://www.raceit.com/Register/?event=39341. The race website is here – http://www.ashcreek5k.com.