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…

1, 2, 3, 4 PAX climbed out of their fartsacks and hoisted some iron.  Here’s how YHC remembers it. COP 10 Don Quixotes    20 LBC’s   30 SSH   10 arm circles (small, big then reverso) 20 mountain climbers   30 jump squats Mosey to bus loop for Opus’s graduation ceremony, where mumbechatter centered our need to create F3 lyrics for this hallowed ceremony.  Nice job Opus!  and you are hereby appointed to get the lyrics going. Mosey to back of the school and onto the track for 4 corners.  Start with 20 KB swings, forward lunge to 1st corner, 40 slingshots, side…

The Three Amigos climbed out of their FS to enjoy another edition of MANNDate This how it went down: COP (In Honor of YHC and F3 Hampton Roads running in the Colonial 200 this weekend) 20 SSH IC 10 DQ IC 10 Helicopters IC 10 Finkle Swings (Right Leg) IC 10 Finkle Swings (Left Leg) IC 10 Dolly’s IC 10 Merkins IC 20 LBC’s IC 20 Goblet Squats IC 10 Bob and Weave IC 10 Half Kneeling Press (Right Arm) IC 10 Half Kneeling Press (Left Arm) IC 20 Good Mornings IC 10 Small Arm Circles Forward IC 5 Big…

4 warriors braved the not too cold temps to hoist iron and insult each other.  It went down like this— COP 20 Freddie Mercurys     15 SSH       20 arm circles (small, big, reverso) 15 Don Quixotes         20 LBC’s       15 Helicopters Mosey to bus loop/parking lot (this sparked first debate) 4 times around the loop stopping 4 times each lap, adding an exercise until you hit 8, then decreasing by one until you ran out.  The exercises were:  8 lunges, 7 halos, 6 lawnmowers, 5 KB swings, 4 overhead press, 3 goblet squats with…

6 PAX rolled up to a morning which was much warmer than those in recent memory.  It went down like this. COP, IC 25 SSH         25 LBC’s       25   Arm Circles (small and big) 25 Helicopters         25 Mountain climbers Mosey to bus loop 4 cones spaced 25 feet apart was the stage.  Starting at the first cone, do KB swings, death crawl to second cone, lawnmowers, death crawl to next cone, halos, death crawl to last cone, sit up presses, lunge back to first cone, that’s one cycle.  Do 5 cycles, starting with…