I don’t know where I’m goin’. But I sure know where I’ve been.

I don’t know where I’m goin’. But I sure know where I’ve been.

9 men posted this morning after the advertisement of being able to get “runner’s arm swole.”  None were disappointed.


Swings OYO, Low Slow Squat, Prying Squat, Merkins, Sots Press (For Ickey), and a few more swings.

The Thing:

12 reps of each exercise, 3 sets through:  Snatch, Good Morning, OH Press, & Merkin  (12x each side for Snatch)

12 reps of each exercise, 3 sets through:  Clean, OH Squat, Lawn Mower, Staggered Merkins – Right hand on KB (12x each side for Clean and Lawn Mower)

12 reps of each exercise, 3 sets through:  High Pull, Romanian Dead Lift, Thruster, Staggered Merkins – Left hand on KB (12x each side for HP and RDL)

Grab a partner.  P1:  2-KB Deadlift for 10 reps  P2: Elbow Plank.  Flapjack.  Repeat for 5 sets each.

100 Swings OYO (Single or 2-handed).  Every time you break the set you pay 5 burpees.

On your six for some over head lat pulls with the KB.



I just wrote this up and it looks fairly easy.  My body currently says otherwise.  It was a lot of reps.  Close to 900 for the entire workout.

Solid group out there today with little to no mumble chatter.  Not sure if it was the cold weather (which surprisingly didn’t feel that cold), the high reps, or the awesome tunes.  I think Ickey Shuffle went off into his happy place when we closed out with White Snake.  Also played some Skynyrd for Ickey and High Tide and some Rolling Stones for Bulldog.  I just assume all brits love all British bands.  Is that discrimantory?

I think Rachel and Purell’s relationship is now out in the open.  Posting 4 or 5 days a week together.  Always chasing each other through the workout.  Glad to see they feel comfortable with it, no need to be ashamed.

All the guys were working hard this morning.  A few breather’s here and there during the sets were necessary because the high reps were a cardio burn too.

Thanks to Bulldog for the Takeout.



3F opportunity with Man Cave – Friday’s, 6:30 at Arbo Panera.

Joker Q’s Cerberus tomorrow, come out to the new AO.

Hawk’s Nest Bootcamp official launch on Tuesday at 5:30 AM at Charlotte Latin.  Park in middle school lot, entrance is off Raintree Lane.

Starting this Tuesday, Fast Twitch moves to Charlotte Latin.  5:15 launch and common COT at the end with Hawk’s Nest.




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3 Comments so far

PurellPosted on5:26 pm - Mar 8, 2018

jealousy is a stinky cologne my friend… guess it’s time to admit that Rachel is officially my workout wife

Ickey ShufflePosted on7:34 pm - Mar 8, 2018

As I read this backblast, I heard the words in my head as if they were spoken by the majestic voice of David Coverdale. If a day begins with Sots presses and Whitesnake before dawn, it’s going to be a good one.

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