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.
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.
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
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.
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.
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.
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.
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
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
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