Tag: MANNdate

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.