Author Archive Brown

Super Duper Super Sets

8 pax lifted…hard. Here’s what we did.

 

SSH x 15
Merkins x 10
IW x 15
Merkins x 10
CDD x 15

Snatch x 10
Squat x 10
Curl x 10

Merkins x 20

Clean x 10
Lunge x 10
Upright Row x 10

Merkins x 20

Swing x 10
Deadlift x 10
2 Handed Press x 10

Merkins x 20

Partner up: Doubles

Same circuit x 5

NMM: No Mary at Meathead

 

We lifted heavier and harder than you ever have. Maybe next week you’ll join us.

When you go see a man about a dog…take your time

17 bros came to lift. 16 did just that. 1 had serious internal plumbing issues.

 

warmup:

 

20 SSH

20 squats

20 merkins

20 swings OYO

 

The Thang:

partner up. P1 lifts P2 rests.

Dead lift 12,10,8,6,

Swings 12

Shoulder Press 12,10,8,6,

Swings 12

Squat 12,10,8,6,

Swings 12

Snatch 12,10,8,6,

Swings 12

Clean 12,10,8,6,

Swings 12

Lateral press 12,10,8,6,

Swings 12

Upright Row 3×10

Tricep Ext 3×10

Curls 3×10

maybe one more.

20 Merkins OYO

NMM – No Mary at Meathead

Moleskin:

 

loved the turnout. Hope the workout was as worthy? This is an old school workout from Bill Philips, founder of EAS Nutrition and author of Body For Life. It’s a great workout for those sad clown moments at home or the gym. Bulldog and Run Stopper are short, good looking lovers, as they were in sync as partners throughout the workout. I saw HT looking to make it a threesome by challenging them to synchronization a few times across the circle of meat. If you were there, you should’ve partnered with Chanel as he absolutely crushed it, doing doubles the whole time. HT is probably very sore. Choose your partners wisely. Sorry if I missed those who also manned up and did doubles for 45 minutes. Header and Chin Music once again made their own little corner in our meat circle, but looked to be lifting. Soul Glo and Orange Whip partnered up and are now best friends. Blazing Saddles continues to crush it at Meathead with his wooly vest! Always good to see Freedom! Stone Cold and Baracus quietly crushed it and found a new exercise in lateral chest press. My sincerest apologies to my partner, Alf, who had to deal with YHC having sever internal plumbing issues. He did a ton of lifting and I did a ton of pacing with my hand on my stomach. I didn’t make it home, but I did make it to McDonalds. Never eat jalapeño burgers with grilled jalapeños stuffed with cream cheese the night before a workout. Thanks to Header for taking us out.

 

High T starts 4/8. Go to Twitterville for updates. Powerlifting at its finest, with F3’s finest for plenty of instruction and testosterone fueled ridiculousness.

 

 

 

Meathead Spring Break

17 Bros committed to getting ready for spring break. Even though it’s not what it used to be for us anymore, any reason to lift, is a good one. Here’s why we’re better:

 

COP:

SSH x 20
CDD x 10
Good Morning x 9

39 reps to begin.

Thang:

1×10
Curls
Jump Squats
L arm press
Jump Squats
R arm press
Jump Squats
Upright row
Jump Squats
Tricep ext
Jump Squats
Lateral ext
Jump Squats
2 handed press
Jump Squats
L Lawnmower
Jump Squats
R Lawnmower
Overhead ext
Jump Squats

 

Curls
Lunges
L arm press
Lunges
R arm press
Lunges
Upright row
Lunges
Tricep ext
Lunges
Lateral ext
Lunges
2 handed press
Lunges
L Lawnmower
Lunges
R Lawnmower

Lunges

Overhead ext
Lunges

 

Partner up:
Super sets
P1 works P2 rests

Chest super set
Flat
Merkin
3×10

Leg super set
Alternating lunge
Deadlift
3×10

Shoulders super set
Arnold press
Shrugs
3×10

Arm super set
Curls
Overhead tricep extension
3×10

Back super set
Bent over row
Scarecrow raise

3×10

Swings x 20

39 merkins to finish

 

moleskin: great crowd as always. Especially those who came out to the ‘Nanners beatdown at Skunkworks. It seems the jump squats on the first circuit got the heavy breathing going early. Not a whole lotta chatter this morning. However, lots of guys getting after it. Always good to see. Thanks for everyone’s dedication. Thanks to YL for the great out as well.

 

Announcements:

This Friday 11:30 Nan’tan conference-call featuring @WitchDoctor_F3 on a proper athletes diet. DM him for more details.

F3+diet= #HIM

 

Beach Access

11 bros came out for flex fest and left feeling so jacked they were asking which way to the beach.

Here’s how we got so amazing:

 

SSH x 20
Merkins x 15
Good morning x 10
200 KB challenge

Swing – 50 reps
Snatch – 10 reps each
Clean & Press – 10 reps each
Reverse Lunge – 10 reps each
Squat & Press – 10 reps each
Lawn mowers – 10 reps each
Swing – 50 reps

 
PARTNER UP/DOUBLES

 

Chest super set
Flat
Incline
5×10

 

Leg super set
Alternating lunge
Deadlift
3×10

 

Shoulders super set
Arnold press
Shrugs
3×10

 

Arm super set
Curls
Overhead tricep extension
3×10

 

Merkin/plank circle. Plank until pax next to you complete 10 merkins…now your turn.

NMM – no Mary at Meathead

 

announcements: Southern Discomfort. Chk Twitter and website

 

moleskin:

 

great crowd this morning. Not as much chatter today, but that’s because we were putting in more work than any other site. Join us, won’t you? Welcome Driftwood. Second post this week in his first week. Skunkworks and Meathead…a great combination. Please keep Destiny in your prayers.

 

We Lifted You Didn’t

  • 14 Bros brought their bells and their effort today. Easy. Simple. Brutal. Always pays off. Read on.

 

COP

Prying squat x 5
Good morning x 10
Overhead ext x 10

200 rep challenge

Swing – 50 reps
Snatch – 10 reps each
Clean & Press – 10 reps each
Reverse Lunge – 10 reps each
Squat & Press – 10 reps each
Lawn mowers – 10 reps each
Swing – 50 reps

Complex: Doubles 5 reps

Squat to Arnold Press

Clean to Squat to Arnold Press

High Pull to Clean to Squat to Arnold Press

High Pull to Swing to Clean to Squat to Arnold Press

10×10

Swings

Merkins

Snatch R

Merkins

Snatch L

Merkins

Lawnmower R

Merkins

Lawnmower L

Merkins

Lunge R

Merkins

Lunge L

Merkins

2 handed overhead press

Merkins

Good mornings

Merkins

Deadlift

Merkins

 

4×10

curls

overhead ext

standing lateral chest press

upright row

 

All pax circle up and plank. Hold plank until your turn to do 10 merkins. Hold plank until everyone is done.

 

NMM

No Mary at Meathead

 

Great work by all 14 bros who came out. Phone issues prevented the customary nickname roll call, but if you were sore all weekend, you were there. If you weren’t, you weren’t. I’ve been on vacation since that awesome morning, so this is it. Brown out.

 

 

 

You’re gonna need a bathroom with handrails

Today was leg day. If you missed my tweet the night before….bahahahahahahahaha!!

Here’s how it all infolded:

Prying squat x 5
Good Morning x 10
Swings x 10

Lower Body super set 3×12

Goblet squat
Dead lift

STOP
12 swings

Sumo
Lunge

STOP
12 swings

Side to side lunge
Reverse lunge

STOP
12 swings

Good Mornings
Goblet Reverse Cross Lunge

STOP
12 swings

1 Arm RDL R/L
Goblet Lunge

STOP
12 swings

Partner Up: Doubles 3×5

P1: Rack Squat
P2: Rest
Flapjack

P1: Suitcase Lunge
P2: Rest
Flapjack

P1: Deadlift
P2: Rest
Flapjack

 

20 swing to squat

 

NMM – No Mary at Meathead

 

moleskin:

 

In honor of fellow pax making the idiotic decision to run 209 miles, in the dark, uphill, downhill, on gravel, in a smelly van, with other swampy dudes, and no sleep, we Meatheads took the better, and just as tough, option of posting for leg day. All legs. By Friday, all of us were looking for a bathroom with handrails to sit down and stand up to take care of business. We’re all better now because of it. Thanks to YL for taking us out.

The beach is that way

9 bros showed up this morning to make sure they are beach body ready. Well, they are now…and you ain’t. Here’s what you missed:

 

COP
SSH x 20
Merkins x 15
Squat Jacks x 10
Good Morning x 10

 

The Thang:

 

Shoulders:
2 handed press x 20
1 handed press x 20 (10 each side)
Lawnmower x 20 each side
Upright row x 20
Front raise x 20

 

Chest:
Merkins x 20
2 Handed Press x 20
Stagger Merkins on Bell x 20
Standing Chest Press x 20
1 Arm Chest Press x 20

 

Biceps Circle:
Curl bar passed around x 10
Remaining pax does called exercises:
Swing
Snatch (alternate as needed)
Clean

 

Triceps: x 3
Tricep ext x 20
Overhead ext x 20

 

Finisher circuit x 10 each
Swings
Squat
Swings
Good Morning
Swings
Deadlifts
Swings

 

 

moleskin:

Well, once again, not a whole lotta mumble chatter. Two things here, one, we workout…hard, and two, the usual blabber mouths weren’t there. Basically, we used the KB on many more ways than just snatched, swings, and cleans. But, we did those as well. We even passed around an ez curl bar to get the extra pump in the biceps. All is good…we are huge.

 

announcements: F3 Golf 7/29 SIGN UP, F3 Dads this Saturday check twitterville, need all your prayers for Destiny, Meatheads oldest and toughest Bro.

The beach is that way

9 bros are beach body ready after this mornings workout. Don’t you wish you were? Here’s what we did:

COP

SSH x 20
Merkins x 15
Squat Jacks x 10
Good Morning x 10

The Thang

Shoulders:
2 handed press x 20
1 handed press x 20 (10 each side)
Lawnmower x 20 each side
Upright row x 20
Front raise x 20

 

Chest:
Merkins x 20
2 Handed Press x 20
Stagger Merkins on Bell x 20
Standing Chest Press x 20
1 Arm Chest Press x 20

 

Biceps Circle:
Curl bar passed around x 10
Remaining pax does called exercises:
Swing
Snatch (alternate as needed)
Clean

 

Triceps: x 3
Tricep ext x 20
Overhead ext x 20

 

Finisher circuit x 10 each
Swings
Squat
Swings
Good Morning
Swings
Deadlifts
Swings

NMM – No Mary at Meathead. We lift

 

moleskin:

 

well, not much mumble chatter again today. Lack of personnel, you know who you are. Well, other than a little bit of laughter after trying to do squat jacks to cadence. You had to be there. Stick to the basics. Anyway, we ventured away a little bit from snatches, swings, and squats, but kept those as good calorie burners between the beach muscle sets. Meathead continues to kick your ass no matter the Weinke. Today included an ez curl bar for the biceps. We do it all. If you weren’t there, you missed it all. ‘Til next time.

 

announcements: F3 Golf July 29th sign up, F3 Dads at Francis Beatty & SOB, please keep Destiny in your prayers

500ish=1000

Well, sadly a tweet about 1000 reps scared most of you from posting this morning. However, 12 bros couldn’t wait to find out. After further research, the 1000 rep challenge was for arms only, so I modified it …a little. See below:

SSH x 25
Merkins x 15
Prying squat x 5
Good morning x 10
200 KB challenge

Swing – 50 reps
Snatch – 10 reps each
Clean & Press – 10 reps each
Reverse Lunge – 10 reps each
Squat & Press – 10 reps each
Lawn mowers – 10 reps each
Swing – 50 reps

 
PARTNER UP/DOUBLES

Chest super set
Flat
Incline
5×10

Leg super set
Alternating lunge
Deadlift
5×10

Shoulders super set
Arnold press
Shrugs
3×10

10×10
Swings
Merkins

 

NMM – No Mary at Meathead

 

moleskin:

 

Another great group this morning. The usual suspects, because they fear nothing, and some new faces, because they knew nothing. The plan was never really to pack 1000 reps in 45 minutes. Not sure that can be done, and more than likely, that woulda included a lot of wasted reps. Not what we’re looking for with kettlebells. Not a lot of mumble chatter today, which is usually the case at Meathead. One, meatheads come to workout, and two, hard to hide lifting in a circle for 45 minutes. That’s really the beauty of this site and why we are stronger. So, if you’re reading this as a “non-BRO”, now is your time.  Think you’re too inexperienced, everybody is at first and we have the pax to help. Think you’re too old, ask the co-site Q (46), other regulars who range from 46-52. Think you’re just a runner and this wouldn’t help, ask Turkey Leg, Fletch, TR, and Soul Glo if it’s helped them? Bottom line is, “Strength Matters”…post at Meathead.

 

Brown

Tough reps and fun with the lexicon

 

 

10 Bros showed up for what ended up being a last minute lead by #YHC. Open dates on the schedule and one site Q #DR, led to #YHC finding out on my 10th hour at Carowinds standing in line for Fury 325. Btw, worth the wait. Best coaster there is. So completely exhausted and very little sleep, here’s what went down:

SSH x 20
Merkins x 20
IW x 20
CDD x 10
20 swings
20 cleans
20 snatches

 

20 swings
20 squats
20 clean and press

 

20 swings
20 2 handed press
20 high pulls

 

As a circuit

 

3×10

 

Squat
High pull
Clean
Snatch

 

5×8

 

Squat
High pull
Clean
Snatch

 

12,10,8,6,4

 

Squat
High pull
Clean
Snatch

 

Because of time, we only got through the 10 rep set. Moving on to more stuff.

 

As a circuit

 

3×20

 

Tricep ext
Lawnmowers
Lying down two handed press

 

Lunge
Tea bagger
Reverse lunge
Again because of time, only 1 circuit

 

Upright row
Shrugs (partner up for 2 KB)
Scarecrow row

 

moleskin:

 

Good mix of old and new Bros out there today. With everyone dialed in, very little #mumblechatter going on, which led to a hilarious burst of lexicon terms that we all use and enjoy making fun of. So, it was determined that the #pax was #smoked and #O2deprevation had set in early due to the #unsavory workout from #YHC. Bulldog threw in a #aye just for the hell of it, thus completing our ridicule  of the wonderful F3 lexicon. 2nd F comes in many forms and always makes the workout worth it. #brotherhood. Other than that, glad to have Rhapsody out today and welcome back Orange Whip. Those guys along with Insomniac were putting in some work out there. Keep coming back and you’ll see great results. The old bros were working hard as usual, keeping Meathead the toughest 0.0, 45 minutes in F3. The seasons have changed and hamburger hands have begun, so go find some good gloves or straps to keep swinging the KB. Thanks for the support and commitment to get stronger. Also, thanks to Insomniac for taking us out. It’s always a pleasure to lead.

 

Brown