Tag: MANNdate

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.

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