F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Something New and Old

3

6 Masters of the Bell showed up for the last edition of MANNDate in 2017. 5 were ready to go at 5:30 while one decided an extra 5 minutes was needed in the fart sack.

This how it went down:

Head to the entrance way of the school 

COP (ALL IC)
  • SSH
  • DQ
  • Merkins
  • Arm Circles
THANG

Swing + Goblet Ladder

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

Head to Parking Lot

Catch Me If You Can

Partner up; First partner carriers both KB around the parking lot in chosen way while second partner completes 5 Burpees then run to catch the first partner. Switch, Rinse, and Repeat for two laps.

Lazy Dora

Switch Partners; First partner start an exercise while second partner holds either plank or goblet squat. Switch at decide stopping point (recommend halfway through). Exercises were as follows:

  • 50 – Good Mornings
  • 100 – Slingshots
  • 150 Halos

Clean Medley

Complete 10 Regular Cleans, 10 One Legged Cleans, and 10 Side Lunges + Clean with Right Arm. Repeat with Left Arm

Head to the SF for 2 MOM including Boat/Canoe and 5 Sit up Press OYO

Numberama, Namerama, Wild Thing took us out. 

MOLESKIN

Since it’s the end of the year it was good to replay some exercises from earlier this year that included the  Swing + Goblet Ladder and Catch Me If You Can. Also it was good to introduce some new things not completed this year (Lazy Dora and Clean Medley) to make sure the PAX didn’t get bored.

YHC made sure not to disappoint Mud Face and included Merkins and Burpees in the workout. Your welcome sir.

Mumble Chatter seems extreme low this morning. I guess the PAX was to focused on burning off those Christmas calories.

ANNOUNCEMENTS
  • 2018 Breaking Bread dates have been added to the Q sheet. Be sure to sign up and don’t make Lab Rat have to sign up 4 times
  • Mud Face has the Q next week and it’s the first of the month. Murph anyone???

SPIT ON THAT!!

 

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3 Comments

  1. That workout was humiliating – I loved it! The clean medley totally destroyed me, and I learned that Rounders can outrun me while holding both of our kettlebells. Seriously, thanks as always for leading and putting together a solid regimen.

  2. Just wanted to say that I may be able to run with kbs fast but Helix is true-blue hard-core much more manly than I by a long shot….every day the man shows up in shorts and a tee….I think this is the closest to Tarzan or Conan the Barbarian that I’ve seen on a consistent basis in sub-zero weather!!!

    Another good Spit-be-que. I was definitely feeling like smoked pork after!

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