F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Beast Mother Returns

3

13 kettle bell fighters took over the MANNDate parking lot and engaged in a battle that went something like this…

Mosey around the parking and then circle up for the COP all IC- 30 SSHs, 10 copperhead squats, 30 LBCs, 10 don quixotes, arm circles

Swing & Squat Ladder

Circle up. 10 two-hand kettlebell swings / 10 goblet squats, 10 swings / 9 goblet squats… ladder down until you perform 10 swings / 1 goblet squat

Sit-Up and Go

Pair up. One partner does sit-up presses while the other walks around the bus loop with kettlebell raised high. Continue until each goes around the bus loop.

The Beast Mother

Circle up. Start with two reps each on both sides and add two reps and repeat until you peak at 8 reps on both sides for the following: One arm swing, Clean & Press, Snatch, Front squat to press

Overhead Presses and Go

Pair up. One partner does over-head presses while the other walks around the bus loop with kettlebell raised high. Continue until each goes around the bus loop.

Squat & Swing Ladder

Circle up. 5 goblet squats / 5 two-hand kettlebell swings, 5 goblet squats / 4 swings… ladder down until you perform 5 goblet squats / 1 kettlebell swings

Numberama, Namerama, Announcements, YHC took us out.

NMS:

We had a record number this morning for MANNDate with 13 with the PAX. The parking lot was full of cars and everyone was ready to get to work.

The mumble chatter was kicked off by Emoji and he never stopped. He seems to enjoy yelling out “MY FAVORITE” after each exercise is announced. The FNG gave him a classic “What is up with this dude?” look that Emoji receives frequently from those who have never met the man.

The announcement and description of the Swing & Squat ladder brought mostly groans from the PAX except Helix. He responded positively and he backed it up with his hard work.

Mudface provided verbal assistance those who needed help with technique. He shared additional words with YHC and seemed to enjoy egging on everyone. That is one of his many gifts!

The PAX enjoyed throwing out ideas for the FNG. He sealed the deal when he said that he did not want to have any more children… “Snip Snip” was born! We also renamed another member of the PAX. He shared that he enjoyed playing pool so we named him 8-Ball. YHC is grateful that we didn’t fall into the pre-Helix trap of naming him “Black Balls” or something along those lines.

The PAX shared in lots of laughter and kettle bell pain this morning – a perfect combination!

The Carpenter

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