Tag: MANNdate

  • Alarms and Wallets

    What begin with 4 ended 6 since posting on a wet Wednesday morning to swing some bells

    This how it went down

    No Q nor Site Q to be found so YHC took the Q to begin

    COP (ALL IC) – SSH, DQ, Hillbillies, AST’s, Merkins, Arm Circles

    THANG

    5 Man Cycle – Rotation of five exercises – Demon Crushers, Swings, Single Arm Thrusters, Squats, Run a lap

    Triple Check – Overhead Press, Squats, Run a lap

    Yard Sale Q’s

    11’s – Globlet Helix Squats and Bell Holding Calf Raises

    4 Corners – 40 Demon Crushers, 40 Flutter Kick + Press, 40 Lawn Mowers (20 each arm), 40 curls

    5 MOM – Boat/Canoe and Stretches

    Numberrama, Namerama, Announcements, Yardsale took us out

    MOLESKIN

    Been a while since YHC made it out a KB workout so felt to not only to be there but to lead. Our Interim Site Q (while Bulkhead is on IR), lost his power the night before and missed him alarm. He still made it out and took over from YHC which was good since nothing was planned for the morning

    Great to have our honorary DaVillians Beaver and Choo Choo out with us. Looking forward to when the launch our first true East of the City AO soon.

    SPIT ON THAT!!

  • This Train is leaving!!!

    The train was fueled up and ready to go this morning! This is how it went down

    WARMERAMA
    Dead man hang left right center

    Right over left left over right

    SSH

    The THANG
    11s
    Pull through Kettlebell Merkin 2 counts
    Over head carry’s to the other end
    WW2 with a press

    4 corners
    10 over head press
    10 kettlebell swings
    20 squats
    30 SSH drop kettlebells

    Mosey with some lunges mixed and mosey some more

    Ring of fire!!!
    Freddie mercury’s in cadence
    Flutters in cadence
    Heals to heaven in cadence

    Stretched it out some more and COT!!
    Boo Boo took us out!!

    Great chatter threw out the morning. Boo Boo had a great idea for a work out that we will soon see hopefully. Great to have Macho back in it!!! Good luck to his son with the swimming!!! First time Q and I’m sure some stuff got left out!!!!

    Out

  • Deck O’ Death

    Warm-O-Rama: Mosey 2x around the AO; Stretching, Merkins, Squats, LBC’s, SSH

    Tha Thang: Deck O’ Death (Clubs – Curls; Spade – Goblet Squats; Diamonds – Single Arm Shoulder Presses; Hearts – Triceps Extensions; Face Cards – 5 Incline Merkins; Joker 1 – Mosey Around AO; Joker 2 – Welsh Dragons (Attempted 10 but ran out of time)

    End COT

    SYITG

  • Sweater Weather

    DORA: 100 KB curls; 200 KB Shoulder Presses, & 300 KB Deadlifts (partner ran the parking lot loop)

    10 & 2’s: 10 KB Triceps Extensions and 2 Walking Lunge Punches (25 YDS). Return with 5 Single Leg Balance KB Transfers (Alternating Legs on Each Parking Bay Line).

    Remaining Time: Dealer Choice Mary.

    End with COT

    SYITG

  • Coming in Hot

    2 Locals + 1 Summer Tour traveler gathered at MannDate to swing some Kettlebells. Let’s Go!

    Warmarama: SSH, Imperial Walkers, DQ, Arm Circles, Copperhead Squats, LBC, Flutter Kicks, Alabama Prom Dates.

    The Thang:
    Swings: 1 minute of work, 15 sec rest
    Curls: 1 minute of work, 15 sec rest
    LawnMowers: 1 minute of work, 15 sec rest
    Skull Crushers: 1 minute of work, 15 sec rest
    x 4 Rounds

    Kettlebell Lunges: 1 minute of work, 15 sec rest
    Sumo Squats: 1 minute of work, 15 sec rest
    Calf Raises: 1 minute of work, 15 sec rest
    Run/Burpee: 1 minute of work, 15 sec rest
    x 3 Rounds (for time)

    BTTF:
    Numberama: Namerama:
    Announcements
    YHC took us out

    Moleskin: YHC was coming in hot this morning, should have booked an AirBnb. Great to see Trout and Trailmix securing the AO and ready for some Tabata work. Let’s Go!!! Well done boys.

    Oyster

  • Two Travelers

    On this beautiful, sunny, and 70 degree morning two travelers converged on the MANNdate AO from far, far away. No locals were to be found so YHC jumped on Q to get the sweat rolling.

    According to the squirrels in the trees this might be what happened:

    The THANG:

    Warmerama:

    • Mosey around parking lots to collect any stragglers if we could find them. None to be found!
    • 20 SSH
    • Dead Man Hang (center – left – right – center)
    • 10 DQs
    • 15 Helicopters
    • 20 Freddie Mercury’s
    • 10 Merkins
    • 15 Imperial Walkers

    COP:

    • 11’s with
      • pull through merkins two count,
      • farmers carry on the way over to the other side of the parking lot
      • sit and presses at the far end of the parking lot,
      • around the world on the return trip
    • 4 corners with:
      • 10 overhead curls,
      • 20 regular curls,
      • 30 overhead presses and
      • 40 sumo squats

    BTTF for stretching:

    • DMH (center, right, left, center),
    • left over right leg DMH, reverso,
    • plank to Wilson’s Wife to plank to downward dog (walk the dog), walk hands to feet and recover.

    COT: Numberama #2, Namerama, Announcements (see slack)

    Cho Cho took us out•••

  • 3 is better than 1

    0530 on the dot and YHC was wondering what he would do with a kettlebell solo. Never fear! 30 seconds later and here come Corned Beef and Yard Sale to save the morning. After greetings and salutations, the following occurred:

    Mosey down the parking lot and circle up for:

    COP: DMH, Reach for the Sky, DQ’s, Helicopters, Imperial Walkers, APD’s, Reverse Scorpion Kicks, HR Merkins, Fudd’s Wife, Wilson’s Wife

    Mosey to the bus loop and set-up for:

    Super KB 21’s

    Three exercises were KB Squats, KB Chest Pulls, KB American Hammers (2-ct)

    1 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    2 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    3 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    4 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    5 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    Run the bus loop to loosen arms up

    6 of each, Lunge to curb and Reverse Lunge back

    7 of each, Lunge to curb and Reverse Lunge back

    8 of each, Lunge to curb and Reverse Lunge back

    9 of each, Lunge to curb and Reverse Lunge back

    10 of each, Lunge to curb and Reverse Lunge back

    Run the bus loop

    11 of each, Lunge to curb and Reverse Lunge back

    12 of each, Lunge to curb and Reverse Lunge back

    13 of each, Lunge to curb and Reverse Lunge back

    14 of each, Lunge to curb and Reverse Lunge back

    15 of each, Lunge to curb and Reverse Lunge back

    Run the bus loop

    16 of each, Lunge to curb and Reverse Lunge back

    17 of each, Lunge to curb and Reverse Lunge back

    18 of each, Lunge to curb and Reverse Lunge back

    19 of each, Lunge to curb and Reverse Lunge back

    20 of each, no Lunges for time purposes

    21 of each, no Lunges for time purposes

    Back to the VSF!

    Numbers, Names, Announcements and YHC took us out!

    NMS:

    YHC enjoyed his trip to Manndate! Always great to see Corned Beef and to get to know Yard Sale, a fellow JMU Duke!! Lots of talk about kids, jobs, co-workers, colleges and other important aspects of life. Glad these guys came out and didn’t leave YHC solo. Not sure YHC would have done this routine on his own. Sweat was pouring this morning.

    Way to work men and SYITG!

    Kubota

  • Tabata for Two

    Yard Sale and Trail Mix participated in a kettle bell tabata. Yard Sale warmed them up. Tabata included 3 upper body, 3 core and 3 lower body exercises. As usual, this combo perfectly took up the 45 minutes. Numberama, Namarama and Yard Sale took them out with a prayer.

  • Bells-n-Beats

    Starring in YHC’s new F3 advertising campaign, Yardsale enthusiastically proclaims “I’ve never sweat this much before at a kettlebell workout. Thank you!” (Yardsale, 06:02, 24 Jul 2024) And thank YOU Daville 1000% humidity – YHC couldn’t have done it without you. As it turns out, the latest craze in riding the DTH melodic metro is the best sweat in RVA:

    The THANG: 

    WARMERAMA: 

    • Mosey lap with TRAIL MIX around the bus loop and circle up
    • Welcome & Disclaimer
    • YARDSALE arrives …Yay!
    • The usual DTH top to bottom IC Reps, with a few more KB-friendly shoulder and back stretches than usual

    COP #1: 

    • Play “What is Love” (4:30)
    • Goblet Squats to the beat
    • Overhead Press for every “What is love”
    • Halo for every “Don’t hurt me”
    • RUN A LAP

    COP #2:

    • Play “YMCA” (4:47)
    • Flutters to the beat
    • Bell Press for every “Young man”
    • WWII Sit&Press for every “YMCA”
    • RUN A LAP 

    COP #3:

    • Play “Come and Get Your Love” (3:26)
    • Plank Jacks to the beat
    • Pull Throughs for every “Hail”
    • Jump up for a Burpee Clap for every “Come and Get Your Love”
    • RUN A LAP

    COP #4:

    • Play “Fly” (4:05)
    • KB Swings to the beat
    • Overhead Snatch for every “I just wanna fly” then Snatch with other hand for “Put your arms around me” (turns out it was x2 snatches per side for these lyrics)
    • RUN A LAP

    COP #5:

    • Play “Beat It” (4:18)
    • Goblet Lunges to the beat (alt front / side)
    • Curls for every “Beat It”
    • RUN A LAP

    Mosey BTTF:

    • FINAL 3 MINUTES OF MARY
    • KB Hammers
    • KB Presses
    • KB Skull Cushers

    COT:

    • Counterama # 3
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Bulkhead surgery
    • Trail Mix legal stress with divorce

    NMS:  Great to spend some time with Yardsale and Trail Mix today for Summer Tour ‘24. And thanks for humoring the music madness. Seems x5 songs (x5 COP’s) separated by a run makes a great bootcamp. Quite similar to the Beatdown Deck where we usually get through 5 sets of 5 cards with a run between sets. Keep posting pushing fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • 7/25 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/26 – Crabgrass VQ
    • 7/27 – School of Rock
    • 7/27 – The Bridge workout 
    • 7/29-8/4 – WestHo Takeover
    • 8/3 – Homegrown Half
    • 8/4 – 6-8am Holy Water Bootcamp
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/18 – 6-8am Holy Water Bootcamp
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Would You Buy Trail Mix at a Yard Sale?

    Yard Sale and Trail Mix met on a humid Wednesday morning for a kettle bell tabata. Yard Sale warmed us up with the regulars: SSH’s, arm circles, cherry pickers, lbc’s, hand release merkins and heels to heaven. The warm up was followed by a tabata. We did 9 exercises (upper body, core and lower body – 3 times each). We did each exercise 8 times 20 seconds on and 10 seconds off. As usual, this perfectly filled the time. Numberama, Namarama, and Trail Mix took us out with a prayer.