F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: MANNdate

3 men braved the cold and the wind to throw some iron around. COPSSH, invisible jump ropes, imp Walkers, arm circles, Russian soldiers, HRMs, copper head squats, LBCs4 CornersCorner 1 – 10 squatsCorner 2 – 10 squats + 15 demon crushersCorner 3 – 10 squats + 15 demon crushers + 20 KB swingsCorner 4 – 10 squats + 15 demon crushers + 20 KB swings + 25 boat canoes11sShoulder thrustsReverse snow angles5 minutes of stretching to end the beatdownNumberama, namerama, No Idea took us out.Notes:It was cold and windy this morning especially with the KBs. Hard work was put in…

YHC showed up to an empty parking lot at Manndate and here is what went down: COP Brief warm up of 25 SSH, 10 DQ’s THANG So broke out the trusty Tabata app (now with music) and proceeded to set up a Kettle bell routine with the following: 10 total 4 minute Cycles of 8 sets of 20 seconds exercise with 10 second rest and the following list were the exercises: Right arm Curl – started with 10 curls this was brutal on the last 3 sets where only 8, 7 and 6 reps were possible. Left arm Curl -…

YHC hadn’t posted to MANNdate in a while so I took the opportunity to Q this week. YHC thought of a new routine that looked good on paper. The PAX was going to be the guinea pigs. COPMosey around bus loop to front of schoolSSH x 20Invisible jump ropesHelicopters x 10Arm circles x 10 small, x 5 bigDQs x 10Imp. walkers x 10Copperhead squats x 10HRMs x 10Reverse snowangels x 10The circle – The pax formed a circle, the Q calls out an exercise and each person in the circle does 1 rep of that exercise starting with the Q…

2 Davilians, but not the Q, showed up to MANNdate on a sunny and 70 morning. COP: SSH, arm circles, hillbillies, LBC’s, DQ’s, cherry pickers. Mosey back to our KB’s, first exercise (by Trout), 1 person runs the loop, other does following exercises: KB swings, lawnmowers, halos. No Idea’s turn, Transition to AMRAP, demon crushers, copperhead squats. Finish up with 11’s, calf raises with KB, tricep extensions. Numberama, namerama, YHC took us out. NMS The Q sheet said Bulkhead had this morning, but at 5:32 there was no Bulkhead, so hot potato time. Mumblechatter around investments (we both have some),…

2 DaVillians posted on a pleasantly frigid morning to hoist some iron. The following is a chilling account of their venture! COP: SSH, arm circles, helicopters, LBC’s Mosey back to your bell, time to warm up! Ground and pound time, exercises as follows: 28 clean and press, 50 LBC’s 26 lawnmowers (26 each arm), 50 LBC’s 32 high pulls , 50 LBC’s 24 thrustups to tricep extension, 50 LBC’s 7 copperhead squats, 50 LBC’s 24 lunges with bell, 50 LBC’s 9 merkins with one hand on KB, switching arms each rep, 18 total, 50 LBC’s 20 halos to front raise,…

3 cool guys (literally) took on the day the right way with a killer potato COP — Mr Holland (lots of fun exercises) Mr Holland — triple check 1) run the track2) accomplished and strong? 3) sit up pressesYardsale 11’s 1 deep squat, karaoke to the other side, 10 calf raisesyou know the rest of the drillOpus triple check1) bear crawl out, run back2) DK’s3) HalosDon’t drop the frickin soapHold kb away from bodywhen you drop it run lap and do 10 merkins — repeato 3xboat canoes just because Fun cold potato this morning! KB’s are hard when one hasn’t…

Warmup: SSH, Hand Release Merkins, Heals to Heaven, Arm Circles Workout: Partner Wilt – One partner runs bus loop while the other does exercises. Switch places after each loop. Together do a total of 100 of each exercise: Sit Up Presses, Demon Crushers, Boat Canoe, Lawn Mowers (each side). Partner up. One Partner runs the bus loop while the other does 40 of each: Lunges with 2 kettle bells, single arm curls (each arm), Halos – each direction and Merkins with your KB. Numberama, Namarama, No announcements. Prayer by Yardsale. A little mumble chatter and we all headed out. SYITG.

5 men showed up on a crisp fall day for some iron workout. COPSSH x 20Invisible jump ropes x 10Don Quixotes x 10Helicopters x 10Russian soldiers x 10Arm circles x 10 small, 5 bigCopperhead squats x 10Hand release merkins x 10Flutter kicks x 20Lucky Horseshoe (complete each round of exercises starting with Merkins and adding an exercise for every round with a lap in between rounds). Exercises were:Merkins x 20Goblet squats x 20Sit-up presses x 20Lawnmowers x 20Halos x 20NotesThe PAX was able to finish 7 rounds of the horseshoe. Great effort by all As usual the mumble chatter was…

YHC hadn’t been to an F3 workout in a while due to work travel, fighting a little flu and to avoid some of the crazy IPC workouts. So it was time to take the Q for Manndate and do a non-IPC workout. YHC went to the old reliable deck of cards. COPLap around the parking lotSSH x 20Imperial Walkers x 10Arm circles x 10 small + 5 big; reverseHelicopters x 10Don Quixotes x 10HRMs x 10Copperhead squats x 10House of Cards – each PAX member pulls a card, all the PAX does all the number of reps on the cards.…

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