F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: MANNdate

6 men and one 2.0 (almost as big as the men) roused themselves to post to a KB workout.  Here’s how YHC remembers it. COP SSH, Merkins, arm circles (small and big), LBC’s, helicopters and shoulder taps. Mosey around the back of the school to the track. YHC marked out a rectangle with cones for 4 corners.  Alternate farmer carry with lunges, 10 KB swings, next corner, 20 Goblet squats, next corner, 30 situp presses, last corner, 40 lawnmowers (20 each arm).  Cycle through one more time, reverse the numbers, you end up  doing 50 of each exercise. Mosey to…

Ten stalwart men laughed at the late-June humidity, grabbed a kettlebell, and launched into fitness at Manndate this morning. Here is what happened. THANG   Mosey around parking lot (forward, backward, karaoke) KB Variety Ladder (All exercises 5 reps each side) One-handed swing High pulls Snatch Windmill Repeat, adding the following exercises before Windmill with each repetition: Clean & press Double lunge Squat & press Approximately one minute of elbow plank/rest between steps of the ladder. Mosey around parking lot again (forward, backward, side shuffles) KB/Bodyweight Timed Ladder (~30 sec for each…

6 men showed up to MANNdate for Chewy’s 2nd Q, with a Jurassic Park theme for the upcoming movie COP SSH Helicopters Smurf jacks DQ LBC Crab cakes American hammers Mosey to car loop Catch me if you can – all the kettlebells placed along car loop, everyone partnered up and decided whether to be the lawyer running to the bathroom (chased) or the tyrannosaurus (chasing) Lawyer – at each kettlebell 10 kettle bell squats (toilet squats) Tyrannosaurus – start of with 10 hand release merkins (t-rex merkins) and 3 each arm hammer curls (t-rex curls) at each kettlebell. When they…

6 warriors shook off the fart sack, grabbed their kettle bells (yes, that says bells) and stormed into the school parking lot for an adventure that went something like this… COP (all IC) – 20 invisible jump ropes, 20 freddie mercuries, 10 goblet squats, 10 helicopters, 10 don quixotes, arm circles. Mosey to the school wall and line up. Donkey Kick Party 10 donkey kicks against the wall, lunge across the parking lot to the grassy area, exercise, side lunge back to the wall, repeat four times with the following exercises: 15 halos each way 30 kettle bell swings 30…

10 Warriors of the Bell arrived at Washington-Henry ES for the June edition of The Kettle Bell Murph. This is how it went down: THANG 1 mile run down (1/2 mile down Academy Dr and back) 10 Rounds of the following: 10 Sit-ups + Press 20 Merkins 30 Goblet Squats 1 mile run around the ES Campus (or as most as you come complete before 6:15) MOLESKIN YHC arrived a little before 8:24 already to find Hutton and Carpenter in the parking. Glad to have Hutton join us this morning. Good luck on the rest of your summer tour. Once…

8 men showed up for some  early morning fun in the 70 and sunny COP all IC SSH x 11 Merkins x 10 LBC x 10 Don Quixote x 10 Mosey to bus loop Beast 6 Rounds of 6 stations with 6 count of exercise performed at each lunge to first station, bear crawl to second, crawl bear to third, Frog Hop to fourth, Gorf Poh to fifth, backward lunge to sixth. All with KB. Waiter carry back to start. Al Gore or Plank to wait for the 6 1st round Halos (6 right, 6 left) 2nd round sit-up press…

https://youtu.be/Xf3mRZ7SHu0 According to Phineas and Ferb, there are 104 days of summer.  What a better way to spend the summer than challenging yourself to visit all 24 F3 RVA AOs.  Although procrastinators can wait as late as August 6 to start, it would be best to spread this challenge out over the entire summer.  Once you complete the tour, you will have done the following: 14 bootcamps 7 runs including a trail run and evening run 2 Kettle Bell workouts 1 bike ride Don’t let not having a kettle bell or bike prevent you from participating in this challenge.  Borrow…

9 manly men made the decision to let iron sharpen iron and heft the same.  Here’s how it went down.  This Q was split between YHC and Opus, with the latter taking COP and tabatas, YHC had everything else. COP Invisible jump ropes, staggered merkins, copperhead squats, arm circles (small and big), SSH and KB halos. Mosey to bus circle for partner work.  first partner carries KB around the loop, second partner lunges to first stopping  point for 20 KB swings, to second point for 40 lawnmowers, third point for 60 halos, and back to starting point for 80 slingshots. …

9 Masters of the Bell show up despite the 90% humility for Day 3 of YHC’s takeover week. This is how it when down Hallelujah carrier to the bus loop COP Invisible Jump Rope Helicopters Blueberry Pickers (aka Cherry Pickers with KB) LBC’s Merkins Crab Cakes Arm Circles THANG Catch Me If You Can – Partner up; First partner carriers both KB around the bus loop while second partner completes 20 merkins then run to catch the first partner. Switch, Rinse, and Repeat. Second lap run backwards. Hallelujah carrier back to the parking lot Lazy Dora – First partner start an exercise…

8 Smurphy warriors showed up for the monthly murph tradition at Manndate.  This month modified to be a Smurph. COP — 20 Smurf Jacks Smurfkins 20 Smurf Jacks Smurf War 2 Situps 20 Smurf Jacks Jump Smurfs The SMURPH Kettlebell Waiter Carry around loop 50 Situp Presses 100 Goblet Squat/Curls 150 KB Swings When done, take 2 laps around bus loop OH NO!!!! Gargamel takes the Smurphs prisoners — do prisoner squats and prisoner rows IC Back to your regular Smurph programming already in progress.  Finish as much of the second set of smurph exercises as humanly possible, then Finish…

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