3 kettle bell monsters (1 was a LIFO) landed in the parking lot for a (mostly) snowless fight and that went like this… COP all IC – 20 SSHs, 20 imperial walkers, 20 copperhead squats, 10 helicopters, 10 don quixotes, arm circles Mosey to the parking lot Swing – Goblet Ladder – 10 two-handed swings / 10 goblet squats, continue to do 10 two-handed swings but reduce the goblet squat by one… repeat until down to 10 two-handed swings / 1 goblet squat Sit-up Press and Go – partner up, one person does sit-up presses while the other walks around…
Browsing: MANNdate
COP (all In Cadence) SSH x 14 Merkins x 14 Helicopters x 14 Arm Circles 10 small 4 big and reverso PI Beast Waiter carry/Suitcase carry to light post at each post perform 14 of the reps of assigned exercise then turn around and do the same thing back to the begining. Exercises were: Goblet squats Clean and press lawn mowers, turned wrist on the way back Halos Slingshots Swings (we ran out of time and didn’t get to this one) Mosey back to the flag One minute of Boat/Canoe because we got started late Numberama Namearama Announcements: F3RVA-tology link…
6 heard the call for Murph Wednesday and still decided to show up. This was YHC first Murph KB Q so of course thing would be a little different. This how it went down: THANG 1 mile run up and down Mann Drive 5 Rounds of the following: 10 KB Burpees 20 Slingshots 30 KB Swings 5 Rounds of the following 10 Merkins 20 KB Lunge with Rotation 30 Goblet Squats 1 mile victory lap Numerama, Namerama, Announcements, YHC took us out MOLESKIN Mudface put up the challenge for someone else to lead the MANNDate Murph a while back. When…
A dry morning rolled around for a change, and 8 hearty souls showed up, with the aim of letting iron sharpen iron. This is how it worked out. COP-IC Freddie Mercury’s x 15 Arm circles, 10/5 small/big, reverso SSH x 20 Don Quixotes x 10 Merkins x 5 Mosey to parking lot curb, ready for 11’s–Goblet squats and halos, lunging from curb to median. YHC then set up 4 pairs of cones, in a straight line, about 25 feet apart. The PAX lunges to first cone, does 5 reps of each exercise, walks back to start, lunge to second cone, 10…
Eight strong gathered on this muggy February morning for a KB challenge. Here is what happened: Thang COP in field near track: Neck circles IC X 10, then reverso Arm circles IC X 10 small, 5 big, then reverso Hip circles IC X 10, then reverso Squats IC X 20 Merkins IC X 15 Halos both directions Slingshots both directions Figure-eights both directions Elevens across the track. Exercises were one-arm swings (complete with each arm for a set) and two-count crab cakes. Dueling Kettlebells: Two PAX attempt snatches AMRAP while one PAX runs a lap. Winner takes…
8 Regulars show up to celebrate DaVille’s version of a KB AO for the last year. Two Shovel Flags were planted and the PAX got to work. This how it when down Mudface took the Q Mosey to the Quad in-front school W/O KB’s COP (IC) SSH Arm Circles (forward) Merkins LBC’s (1 to be exact) Arm Circles (backwards) THANG Mosey back to the parking to pick up KB then head to the grassy area Ring Around the Rosie – PAX sits in a circle. KB’s are past around one direction until the Q called switch then went in the…
Graduation Walk – Spit got a big boy bell Hallelujah carry around the parking lot The Murph One Mile run 100 sit and press 200 Clean and press 300 Figure 8s one mile run Numberama Namearama Announcments Healing Place 10k Training – See the preblast and Honeydo’s sign up sheet. Someone needs to step up to Breaking Bread this month Emoji took us out NMS YHC was running late this morning, and in his hurry to get to the AO glove-less. Fortunately Emoji is still operating his black market glove stand from the trunk of his car. The color…
5 Football Fanatic (well at least one, more on that later), drove up to Washington-Henry ES for a super bowl themed beatdown. This how it went down: Warm up: Karaoke one lap around the parking lot COP (ALL IC) Invisible Jumprope LBC’s Merkins DQ Arm Circles (30 sec hold at the end) THANG Superbowl Trivia The PAX was asked a series of Superbowl related questions. If answered correctly the PAX would complete 20 KB LBC’s IC. If answer incorrectly the PAX would run a lap around the parking lot then roll the dice to determine the exercise. Exercise were has…
8 of the Hale and Hearty gathered on and unseasonably warm winter morning to move some iron around. Here is what happened COP all IC SSH x 15 Merkin x 10 Helicopters x 10 Arm Circles x 10 small, 5 big, reverso LBC x 1 Dont Drop the Soap 30 Minutes Hold KB at arms length for as long as you can. When it is dropped run lap and perform excersises Balls to the Wall x 5 Stump Merkins x 5 KB LBC x 5 When done begin again Add 5 each round Mary 2 hand swings x 30 Superman…
There we were. Seven men of strength and determination gazed through the increasing snow at the waiting battleground. Weapons were prepared and the work began. COP all IC SSH x 10 LBC x 10 DQ x 10 Merkins x 10 Arm Circles 10 small 5 big and reverso 9 Minute Complex From Hell x 2 sets Each exercise done for a minute One minute rest between sets Single arm Swings Cleans Snatch Clean and Press Lunges Bent Press Goblet Squats Two hand swings Kettle Bell Burpees Don’t Drop the Soap Hold bell at arms length for as long as possible…