F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: MANNdate

QIC was having a motivational crisis this morning and was a minute late. We left the kb’s at the curb and went to the school entrance to warm up. Warm up included Arm Circles, Don Keyote’s, Side Straddle Hops and Helicopters. We headed to the parking lot for a tabata. The tabata included: calf raises on the curb, sit up presses, pullovers, goblet squats, planks, balls to the wall, calf raises at flag poles, boat canoe’s and curls for the ladies. Time was up. Numberama, Namarama, and a prayer by Wild Thing. Announcements: Thursday run/ruck will start at the BW3’s…

7 guys came out for an epic beatdown of the hot potato variety. Started out with a Yardsale COP — arm circles, cherry pickers, HRM’s, SSH, some other things I don’t remember Triple Check Run the loop, demon crushers, sit up pressesPass it on to the troutOff to the bus loop…bear crawl with KB to the light then 25 KB swingsbear crawl with KB to the next light 25 kb swings againcrawl bear with KB to the next light burpees with kb up to chincrawl bear with KB to next light lay on back and touch heelsbackward lunge with KB…

5 guys showed up this morning to toss a kettlebell around. Here is what transpired: COP — SSH, Butt kickers, helicopters, cherry pickers, crabcakes, copperhead squats, hillbillies, IW’s, tempo merkins, heels to heaven, KB swings, KB press with flutters, KB around the worldCMIYC — one person runs the loop, other person grabs two kettlebells and lunges the loop 10, 20, 3010 DK’s, bear crawl, 10 renegade rowsthen 20, then 30bus loop 5, 10, 15 fun20 demon crushersevery light alternate 5, then 10, then 15 goblet squats5, 10 , 15 tricep presses5, 10 ,15 kb american hammersboat canoesGreat morning for a…

At 5am we loaded up the SOJ clown car and headed for the hinterlands. The Davillians welcomed us with open arms and were ready to put in some work. Here is a brief summary for your viewing pleasure:Warm up: Turn on “Chaplain’s Kettlebell Mixxx” and complete a couple laps around the parking lot. Circle up for Ukranian Soldiers, Arm Circles, Monkey Love Makers, LBC’s, Hand Release Merkins, Dead Man Hang. Exercise: Tour de MANNdate. Moseyed around the perimeter of the school, stopping at various locations for 2 minutes of exercises. Completed the following: WWII sit ups w/lift, People’s Chair upright…

3 men showed up to help YHC celebrate his post birthday bash at MANNdate. This is how it went down on a pleasant spring morning. COP: SSH x 52 in honor of YHC’s birthday, LBC’s, alabama prom dates, arm circles, DQ’s, Imperial walkers, helicopters Mosey with KB to drop off loop for oval time. Four corners/curves, different exercise each spot: lawnmowers, 5×10, each arm, demon crushers, 5×10, American Hammers, 5×10, single leg squats, 5×5, each leg. Back to start of loop, start walking around the loop, every 20 steps switch to a new exercise, never stop walking. Exercises were: halos,…

4 Davilians and 1 member of the Tuckahoe Takeover team headed to MannDate to experience a good beat down. At 5:28 and 5:29 the Davilians showed up and we were ready to go. COP: DQs, Helicopters, merkins, FMs, ACs, Davillians don’t like to count above 10, not sure why. Mosey to middle of parking lot for Lindseys. Bench presses and WWIIs equaling 40. Mosey around half loop between sets. Mosey to bus loop. Dora with 100 sit and presses, 200 bicep curls and 300 2 count flutters with coupon Mosey to backyard area near bus loop. Double check (da$n it…

Warmup: Michael Phelps, Arm Circles, Side Straddle Hops, Hand Release Merkins and LBC’s Workout: Mosey to the Curb – 11’s – Sit Up Press With KB and Calf Raises With KB Mosey to the bus loop – Six Stations. Start with 5 each followed by 10 and 15. Six stations were (all with Kettle Bells): Deamon Crushers, Boat Canoes, Helix Squats, KB Swings (each arm) WWII Sit ups without KB and Burpees. Mosey back to the parking lot doing around the world’s and halo’s Took a lap around the bus loop with KB overhead led by guys who were moving…

5 DaVillians showed up on a crisp morning for some KB action. COPLap around parking lotSSH x 20Butt kickers x 10Imp Walkers x 10Helicopters x 10Arm Circles x 10Deep squats x 10 secondsHRMs x 10Flutterkicks x 20HIIT – The PAX will do 10 x of 3 exercises, 1 upper body, 1 core, 1 lower body, then lap around parking lot, finish off with burpeeRound 1 – Merkins, LBCs, snatchesRound 2 – Shoulder thrusts, goblet squats, flutterkicksRound 3 – Lawn mowers, WWIIs, KB swingsRound 4 – Demon crushers, boat canoes, calf raisesRound 5 – Curls, American hammers, lungesFew minutes of stretching…

CoP merkins, situps, other stuff Gobbet squat halos x 10 then run bus loop then switch to other pax kettle bell (4 rounds) Clean to side lunge x10 then run bus loop then switch kettle bells (4 rounds) Duck walk up and back on bus loop then run bus loop then switch kettle bells (4 rounds) Numbers then out

5 DaVillians posted on a spring like morning for some KB action. COPSSHTwistersArm circlesHelicoptersImperial walkersLunges300 6 exercises x 50 reps each = 300 reps totalPAX walked around the bus loop to do each exerciseExercises were: Goblet squats, clean & press, WWIIs, KB swings, curls, demon crushersNotes:Lots of great mumble chatter this morningYardsale took us outHump day happy hour at PBR on 301 today at 5:30-7:30 pmGreat work gents!

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