Tag: MANNdate

May 21st 2016 marked YHC first ever F3 Post and in this very rainy Wednesday morning we celebrate KB Style

3 Davillians arrived at WHES main parking lot when YHC called an audible to park in the bus loop to be closer to the drop off canopies. We arrived, quickly grabbed our Bells and got to work under the canopies

This how it went down

COP (ALL IC) – Helicopters, DQ, imperial walkers, squats, Arm Circles

THANG

Anniversary Lucky Horseshoe

9 exercises, 9 reps, 9 rounds

Merkins (canopy to canopy run)

Merkins, single arm deadlift (canopy to canopy run)

Merkins, deadlift, swings (canopy to canopy run)

Merkins, deadlift, swings, clean (canopy to canopy run)

Merkins, deadlift, swings, clean, goblet squats (canopy to canopy run)

Merkins, deadlift, swings, clean, goblet squats, bob & weave (canopy to canopy run)

Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge (canopy to canopy run)

Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge, row (canopy to canopy run)

Merkins, deadlift, swings, clean, goblet squats, bob & weave, double lunge, row, overhead press (canopy to canopy run)

GRAMS, Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Thanks to Bulkhead and Corned Beef for making sure YHC didn’t celebrate alone this morning. This marks post 1135 and Q 512 for YHC

Wet but fun morning! Here is a link to my first post

DaVille extension….Baseball!

Spit On That!!

Solo workout at MANNDate as the usuals were out of town. Hopefully better turnout next week.

3 men posted on a 70 and sunny day for variety of iron.

Mosey around the parking lot then some COP to warm up.

Corned Beef brought the clubs and YHC brought the mace so some triple checks were in order.

1st triple check: mace hold, double kb curls, timer mosey around parking lot.

2nd triple check: club lateral raises (timer), WW2s w/ pump, goblet squats.

3rd triple check: club swings (timer), boat canoes, calf raises

Numbers, names, Spit took us out.

4 men posted on a nice spring day to throw some iron around.

Mosey around parking lot then COP.

Since we had a mix of kb’s, sand bags and clubs the PAX decided to do rotating workout stations with a timer running around parking lot.

Exercises were:

Deadlifts, club swings, goblet squats, flutter kicks w/ pump, club lateral swings, calf raises.

A few sets of curls, boat canoes and stretching to close it out.

Numbers, names, Boo Boo took us out.

In remembering the 32 Hokies who lost their lives 18 years ago today we did everything in 32’s.

Warmup led by Yardsale – 32 SSH, 32 Hand Release Merkins, 32 LBC’s, 32 Arm Circles and maybe another or two.

Work out consisted of 32 reps of each exercise at the 4 corners of the bus loop. We switched from upper body to core to lower body and repeat. Exercises consisted of calf raises, sit up presses, skull crushers, overhead presses, lunges, good mornings and a few others. We finished up with some boat – canoes because everyone loves those things. Numberama, Namarama and Spit took us out with a prayer. Keep your loves ones close to you. Make sure they know you love them. None of us are guaranteed another day. SYITG

4 men braved the unusually cold weather to throw some iron around.

COP – bunch of warmup exercises

Stations – Corned Beef brought his Indian clubs, so we decided to workout stations.

Round 1:

Station 1 – deadlifts, Station 2 – club swings, Station 3 – curls, Station 4 – mosey around parking lot. X2

Round 2:

Station 1 – squats, Station 2 – club halos, Station 3 – flutter kicks w/ pump. X3

Some boat/canoes and stretching to close out.

Names, numbers, No Idea took us out.

YHC has been practicing with some Indian club bells and wanted to share the love with the PAX.

COP – various exercises.

Club bells are primarily used for rotational and functional training. Exercises included swings, forearm rotations etc. You had to be there.

Numbers, names, Corned Beef took us out.

Since it has been a while we have done the Murph at MANNDate, YHC decided to bring a mini version back out.
COP – various exercises

Mini Murph – 50 snatches, 100 kb swings, 150 WW2s

Numbers, names, Yardsale took us out.

YHC was coming in hot this morning only to find a surprise guest had posted from down range (Lancaster, PA). Yardsale had already welcomed our guest with some COP.

Tabatha – 20 seconds on, 10 seconds off, 8 sets of each exercise. Exercises were: curls, WW2s w/ pump, calf raises, halos, squats, flutter kicks w/ pump, demon crushers, boat canoes.

Numbers, names, Patches (down range) took us out.

Welcome to Patches from Lancaster, PA. F3 is a small community, our old friend Hydrant now works out with the Lancaster PAX.

2 men started their hump day with some iron.

COP – mosey to bus loop then various exercises.

Super sets – 2 exercises back to back in 1 set. Stop at each light pole to do 1 set.

KB swings + cleans

squats + shoulder presses

curls + demon crushers

lawn mowers + WW2s w/ pump

Numbers, names. Yardsale took us out.