F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Beast Mother

4

4 men made the right decision to MAN UP for MANNDate this morning. The PAX rolled into the parking lot, shared some mumble chatter and then took off into an adventure that went something like this…

Mosey around the bus loop and circle up for COP (all IC) – 50 LBCs, 25 SSHs, 20 copperhead squats, 10 don quixotes, arm circles, 50 LBCs…

Swing & Goblet 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 and then back up the ladder to 10 swings / 10 goblet squats.

LBCs while waiting for all to finish.

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 2x.

The Beast Mother

Circle up. Start with 2 reps each on both sides and add 2 reps and repeat until you peak at 8 reps on both sides and then back down to 2 reps for the following: One arm swing, Clean & Press, Snatch, Front squat to press.

Finish with 50 LBCs IC

Numberama, Namerama, Announcements, YHC took us out.

Announcements:

  • Work on EH’ing new guys and challenging guys to return to the PAX.

NMS
YHC has not led MANNDate in many months. Mudface challenged YHC to return to Wednesday mornings and throw around the kettle bell. YHC couldn’t be happier with the decision to come back!

At the start, Mudface warned all that his dinner could make its way out during the workout if we did LBCs. YHC responded with offering LBCs to trigger the volcano. Limited damage was experienced though Mudface did move away at one point in order to spare us from his green gas…

The PAX went to work in the gloom and took no prisoners. Spit was consistently pacing the PAX and pushing all to press through each set of exercises. The mumble chatter was light, especially during the BEAST MOTHER. YHC was not entirely sure if we could finish in time but the PAX did not disappoint.

There is always a party at F3 in the gloom. Always. Sometimes the party includes Mudface fireworks…

The Carpenter

 

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4 Comments

  1. Great Q Carpenter! You continue to surprise with you cadence. Going up to 50 is no joke! Couldn’t believe we got through Beast Mother either. I was ready to pass out after hitting 8.

    • Spit – You led the way on the Beast Mother. I started to wonder if I should audible to only going up to 8 reps but then you plowed ahead. We attempted the Beast Mother last April but I did audible that morning. We only did up to the 8 reps. I think that I renamed it the “Beast Mommy” in light of selling out to the smaller version…

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