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.
3 late arrivals posted at MANNDate for some kb action.
COP – various exercises
Triple Check – P1 squats, P2 demon crushers, P3 loop around parking lot.
11s – Lawnmowers each arm + clean and jerk. Around the world in between.
Names, numbers, Trail Mix took us out.
4 brave souls decided to post on a rainy Wednesday morning. The PAX found some cover and got to work.
COP (Corned Beef Q)
Dora (Bulkhead Q) – 100x kb swings, 200x curls, 300x lunges/around the world.
Bus loop – stop at each lamp post for an exercise. 20x tricep extensions, 20x snatches, 20x squats.
Stretching to close it out.
Numbers, names. Mr. Holland took us out.
Notes: Happy hour this Thursday 7pm at PBR on 301.