Tag: MANNdate

YHC brought Bands to the AO as Bulkhead was still in knee recovery. 3 showed up and here is what went down.

COP

Bulkhead took the lead for the COP and we did 10 Imperial walkers, 10 hand release merkins, 10 alternating lunges, 10 sorpions, 10 reverse scorpions

THANG

YHC set up 2 stations with the 3rd being the timer of walking a lap Station 1(S1) – kettle bell swings S2- Jump Rope (Bulkhead did mountain climbers as a modification) rotate through all 3 stations. S1 – laps S2 – Set up curls with bands, S3 – Triceps rotate through all 3 stations, S1- Laps, S2 – demon crushers, S3 – lat extensions with bands.

We wrapped up and numberama, namerama, YHC took us out in prayer.

Great cool morning for a workout, see you in the gloom soon,

LotsaTabata for 3 early birds!
COP- Mosey 2 laps around the parking lot. SSH, DQ’s, Hill Billy Walkers, Wilson’s Wife.

The Thang!

Tabata

•Skull Crushers

•WW2’s

•Squats

•Curls

•Calf Raises

•Blenders

•Boat! Canoe!

COT

Choo Choo took us out in prayer.

YardSale warmed the guys up with the usual. SSH’s, Arm Circles, Hand Release Merkins, LBC’s and Cherry Pickers. YardSale had nothing prepared so we kinda took turns. 1st was 11’s with KB Squats on the bench followed by calf raises. We had 4 guys so we did 4 corners. Each pax member led a KB exercise at his corner. We did this until 3 minutes left. With 3 minutes left YardSale led the group in some boat – canoes. Numberama, Namarama and Beef took us out with a prayer. SYITG.

4 men showed up in the gloom planning to swing some KB but without a Q. YHC decided to take the lead and figure it out as we when

This how it went down

COP (ALL IC) – SSH, Cherry Pickers, Helicopters, Hillbillies, LBC’s, Flutter Kicks, Heels to Heaven, Arm Circles

THANG

Station Rotation – 2 Rounds of KB Swings, Curls, and Goblet Squats with the 4th walking with KB above their head from island to island

Dora – 100 Demon Crushers, 150 Overhead Press, 200 Rows, switch after partner runs a half lap around parking lot

11’s – Single Arm Thrusters, walk will completing around the worlds, Goblet Calf Raises

3 MOM – Boat/Canoe & Stretches

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Nice morning to be back out at MANNDate had been a while for most of us. Great to see Macho back out

SPIT ON THAT!!

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!!

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

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

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

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