Tag: MANNdate

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.

3 DaVillians didn’t let a little snow stop them from getting a beatdown in.

COP – mosey around parking lot then various exercises.

11s – squats + deadlifts

4 corners – lawnmowers, snatches, halos, tricep extensions.

4 corners repeat – WW2s with pump, flutter kicks with pump, American hammers, boat canoes.

Numbers, names, Yardsale took us out.

2 men posted on cool Wednesday morning to throw around some iron. YHC had Tabatha in mind so off we went.

Mosey around parking lot, then COP.

Tabatha – 20 seconds on, 10 seconds off, 6 sets. Exercises were: goblet squats, curls, WW2s, calf raises, halos, Alabama prom dates, kb swings, demon crushers, boat canoes.

Names, numbers, Yardsale took us out.

Notes:

Happy hour this Thursday at 8pm PBR.

Frozen Triangle this Saturday.

I arrived a little early so I had time to change my cabin and air filters. I hate to waste time in the morning. Warmup. Followed by a modified Wilt in the 4 corners of the bus loop. 25 Helix Squats, 25 Demon Crushers, 25 calf raises, 25 WWII Situps with a pump. We went around 4 times for a 100 of each. On the walks we did various exercises: halos, around the waist, etc… Numberama, Namarama, Prayer by Yard Sale to take us out. Good mumble chatter this morning with the guys.

YHC was moving slow this morning expecting no one else to post. Luckily Trail Mix put some fire under me.

COP – various exercises

Dora – 100x kb swings, 200x WW2s with pump + flutter kicks with pump, 300x curls + demon crusher.

11s – goblet squats + merkins

Numbers, names, Trail Mix took us out.