Thursday, October 22
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: MANNdate

A Pax of 5 made it out on a beautiful cool morning to hoist some iron and try to graduate. The Thang COP: SSH, DQ, arm circles, Imperial walkers, LBC’s. Mosey to bus loop for Billy Madison. Start out with 1 exercise (1st grade), 12 reps, run the loop, repeat first exercise, add 2nd exercise for 2nd grade, run loop, repeat until you have added 12 exercises and graduate MANNdate school! Exercises were: lawnmowers, halos, demon crushers, curls, Helix squats, tricep extensions, situp press, lunges, cleans, flutterkick press, side lunges, and American Hammers. Mosey to SF, numberama, namerama, YHC took…

4 Davillians arrived to a wet parking lot at Washington-Henry for some KB fun This how it went down COP (ALL IC) – DQ, Helicopters, SSH, Merkins, Arm Circles THANG The Quadruple Ladder – Using parking lot loop. PAX’s KB on one side and cinder blocks on the other. Complete 4 different exerises will routing between KB’s and cinder block. Reps were increased by 5 each time. This is how it looked: 5 x KB Swings10 x CB Curls15 x Goblet Thrusters20 x Flutter Kick + Press (w/ CB) Rinse and Repeat increase reps up to 100 (called time around…

4 guys came out this morning, but only one brought the extra fire power.Pump and Carry round the loopCOP –Hillbillies SSHCherry PickersCopperheadsAST’sMerkinsIJRTabatabob and weave, KB swingsSit up press, demon crushershalos, high pullsflutterkicks, am ham20 squats, walk half loop, 15 squat and press, walk half loop, 10 squat press and tricep pressesAcross the lot10 merkins, bear crawl to middle, 10 lawnmowers, run to end, 20 SSH, run back, 10 lawnmowers other side15 merkins, lunge to middle, 15 lawnmowers, run to end, 25 SSH, run back, 15 lawnmowers other side Some stretching.Great job this morning gentlemen! Thanks to Yardsale for bringing the…

12 Davillians (11 + 1 honorary member) verged on the grounds of the Rutland clubhouse parking lot for a great alternative to the Colonial 70. This how it when down Setup: 4 teams arrived at the parking lot at 4:30am, setup camp, warmed up, and got instructions from YHC on the 35 mile race. THANG There were 4 teams of 3 runners. Each runner would completed two loops (6.2 miles & 5.5 miles) in a relay style race. Routes Loop #1 – 6.2 miles (10K) took the runners over the fly over to service road around and behind Atlee HS.…

4 men showed up, most of them on time, to break a sweat and build some bonds. COP: SSH, helicopters, DQ, arm circles, Imperial walkers. The Thang AMRAP, 3 sets, each set 10 minutes (except the last, which was 5 minutes due to lack of time). Set 1: 10 reps each, lawnmowers (10 each side), technical lunges (10 each leg), swings, and sumo squats. Waiter carry KB around loop when time is up. Set 2: 10 reps each, demon crushers, tricep presses, goblet squats, and cleans. Farmer carry KB around loop when time is up. Set 3: 10 reps each:…

COP Arm circlesHelicoptersDon Quixotes Thang Borrowing from IPC’s week 1 2 KB Burpees every 90 seconds25 Merkin Rows50 Boat/ Canoes75 Squat to High Pulls100 Sit-up Press125 Lunges (KB switch arms on each rep) Numberama Namearama Yardsale took us out NMS Had to adjust so times and quantities to fit it all in. Turns out it takes a little longer to set up with a KB as opposed to without. Why did I think this would be a good idea? Hard work was put in by all and it was good to see the PAX It was an honor to lead

4 men started their hump day by throwing around some iron and reacquainting themselves with an old friend, Eric aka Deadweight. COP SSH x 20Arm Circles x 10 small, 5 big; ReverseImperial Walkers x 10Helicopters x 10Russian Soldiers x 10Don Quixotes x 10Alternating Lunges x 10Time for a little game of rabbit and tortoise, the F3 way. One person will carry Deadweight (the tortoise), the remaining PAX will bunny hop (the rabbits). The race was from one light pole to the next. The loser(s) will do 3 burpees. Rinse and repeast until all PAX became a tortoise.The 300 circuit -…

5 Davillians came out to enjoy their mid week KB workout This how it went down COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Flutter Kicks, Heels to Heaven, Merkins, Arm Circles THANG The Somewhat Suck – PAX split up into the four corners of the parking lot. The 5th PAX member grabbed the 30lb ruck sack YHC brought. Starting from one corner, The rucker runs to the next corner and switches with the next guy. This kept repeating with each PAX switching and running. The PAX worked on the following exerices while waiting to switch: Goblet Squats, Swings, Halos,…

5 gentlemen showed up to show the kettlebell who’s the boss. the jury is still out on that one. High Carry around bus loopCOP — Helicopters, DQ, Cherry Pickers, gas pumps, merkins, crabcakes, american hammers, hold position for american hammer arm circles 2-4-6-82 goblet squats, 4 swings, 6 presses, 8 halosAMRAP for 2 minutes1 minute plank2 halos, 4 presses, 6 swings, 8 goblet squatsAMRAP 2 minutes1 minute plank2-4-6-8 (no bells)2 merkins, 4 AST’s 6 plank jacks, 8 mountain climbersAMRAP 2 minutes1 minute al gore2 mountain climbers, 4 plank jacks, 6 AST’s, 8 merkinsAMRAP 2 minutes1 minute al gore2-4-6-8 (with bells)2…

3 Davillians came out to enjoyed the cooler but still humid morning for some KB fun. This is how it went down COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, Flutter Kicks, Arm Circles THANG Block + Bell Horseshoe – Using he length of the parking lot, start at one side with cinder blocks. 1 Burpee Block Jump Overs then running to the other side and complete 5 KB Swings. Run back for 2 Burpee BOJ’s then back to the KB for 5 Swings + 5 Goblet Squats. Rinse and Repeat up to 5 Bupree BOJ’s and the following…

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