F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: MANNdate

4 men braved a little rain to throw around some kettlebells. This is how the beatdown went… COPSSH x 20Arm circles small x 10, big x 5, reverseDon Quixotes x 10Russian soldiers x 10Imperial walkers x 10Copperhead squats x 10Merkins x 10LBCs x 10Exercise 1 – Snatches + Waiter’s carry Round 1 – Start at middle island do 5 snatches w/ your left hand, waiters carry on left hand to end island do 5 snatches w/ your right hand. Return to middle island for round 2Round 2 – rinse and repeat with 10 reps each handRound 3 – rinse and…

Well this YHC’s handle makes it necessary to Q on St. Patrick’s Day and with the local AO workout for today at MannDate was Kettlebells, YHC had to dig deep to come up with some KB routines and here is what turned out for 5 F3 brothers that showed up this cool misty morning. COP We perform 10 4ct SSH, 10 DQ’s, 10 scorpions. THANG https://www.youtube.com/watch?v=_cysqa1JSCM&t=986s I can tell you that we all looked like this at the end of the work out and could enjoy a nice Pint of Guinness later this evening! This video was the inspiration for…

Mosey to entry way of school for warmup. Arm Circles, Freddie Mercury’s, Hand Release Merkins (kinda), Cherry Pickers. The workout. After Daville on Tuesday, the Q needed to rest his running legs so we did a Tabata. 20 seconds on, 10 seconds off, 8 sets of 9 exercises. They went in this order: Halos, Boat-Canoes, Helix Squats, Demon Crushers, Sit up Presses, Calf Raises on Curb, 1 Arm Swings, Alabama Prom Dates with kettle bell on your belly and we wrapped it up with lunges or ball dippers (your choice). There was some discussion as to the time before starting…

Warm Up – SSH, Cherry Pickers, Freddy Mercuries, Merkins Workout – 11’s Up and Down the Parking Lot. Boat Canoe’s one one end and Mannmakers on the other end. There was a lot of mumble chatter and this took a crazy amount of time. Lined up for light pole exercise. 5 at first pole, do 5 and add 10 of next exercise, etc… First light was body builders which there was much discussion on property form. After much instruction from Mudface, Yardsale was able to get his KB up above his head in proper form. At the send pole we…

5 men showed up to toss some kettlebells around. Here is what transpired High carry around the busloop. COP — helicopters, chinooks, DQ, cherry pickers, gas pumps, merkins, crabcakes, american hammers, arm circles from am ham position- 2 squats, 4 swings, 6 presses, 8 halosAMRAP for 2 minutesrest2 halos, 4 presses, 6 swings, 8 squatsAMRAP for 2 minutesrest2 merkins, 4 AST, 6 plank jacks, 8 mountain climbersAMRAP 2 minutesrest2 mountain climbers, 4 plank jacks, 6 AST, 8 merkinsAMRAP 2 minutes, rest2 bob and weave, 4 round the worlds, 6 high pulls, 8 tricep extensionAMRAP 2 minutesrest2 tricep extension, 4 high…

It was good to see these guys on a 27 degree morning. Started promptly at 5:30 with warmup of: side straddle hops, LBC’s, Merkins and Arm Circles. We didn’t go far because this morning was a tabata. 20 seconds on, 10 seconds off. We did various exercises going from arms to core to legs. Exercises included: Clean and Press, sit up press, squats, halos’, boat-canoe’s, calf raises, demon crushers, lunges and some I can’t recall. As usual it was a pleasure to lead these guys. Every day is better when I start it with an F3 workout. Numberama, Namearama, a…

5 Davillians got in their mid week kettle bell fix. This how it went down KB Murph .75 – .80 mile run around the school grounds 50 KB Burpees100 Situp + Press150 Swings .75 – .80 mile run the reverse way around the school grounds 2 MOM – Boat/Canoe Numberrama, Namerama, Announcements, YHC took us out MOLESKIN It felt good to back at Manndate. Be a while for YHC. Glad to have the crew we did today. The title for today’s Backblast comes from the discussion regarding bathroom in Elementary school. Yard Sale mentioned when he was in school he…

5 Davillians on a below freezing Christmas Eve Eve came out to swing around their Kettle bells. This how it sent donw COP (ALL IC) – SSH, DQ, Hillbillies, Flutter Kicks, Dolly, Rosalita, Arm Circles THANG The 12 Pains of Christmas – 12 Rounds, 12 Different exercises , 12 reps, with a lap between rounds: SlingshotsHaloDeadliftSwingsGoblet SquatsKB BurpeesKB Flutter KickSitup + PressKB Leg RaisesCleanPressClean + Press Quintuple check – Donkey Kicks, Incline Merkins, Swings, Merkin Rows, Murder Bunny to the median and back. 3 Rounds Numberrama, Namerama, Announcements, YHC took us out MOLESKIN Fun morning. Enjoyed leading! SPIT ON THAT!!

4 men and YHC’s 2.0 braved a frigid Wednesday morning to hoist some cold iron. Mosey to front of school for COP: SSH, merkins, LBC’s, Imperial Walkers and helicopters. Head back over, pick up our KB’s and straight into a triple check. Timer ran around the drop off loop, rest of PAX alternated b/t halos and situp presses. Once complete, PAX headed to grassy area for Don’t Drop the Soap (hold KB out at full arm extension for as long as possible), lunge to second lightpole and back after dropping it, 3 sets. Mosey back to drop off area for…

Just two showed up this morning for the beat down. Did some arm circles, scorpions front and back and LBCs. Did a Dora of exercises then it was time. Lots of talking and sweating.

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