Quite the crowd showed up at Skunkworks today for a misty beatdown that got the heart a pumping.
THE THANG
SSH x 10
IW x 10
Merkins x 15
Low not so slow squat x 10
Swing until Bananas gets his smaller bell.
To the track:
2 single arm swings/2 high pulls/2 racks/2 overhead presses. Run a lap and repeat each arm with sets of 3, 4 and 5 with lap between.
To the soccer field:
Round 1
20 swings sprint 20 merkins sprint back
30 swings sprint 30 merkins sprint back
40 swings sprint 40 merkins spring back
Round 2
10 snatches (5 each arm) sprint 10 dry dogs
20 snatches (10 each arm) sprint 20 dry dogs
30 snatches (15 each arm) sprint 30 dry dogs
Round 3
10 goblet squats sprint 10 sister mary catherines sprint back
Repeat 20 and 20
Repeat 30 and 30
Round 4
10 Louganis sprint 10 rock hoppers
Repeat with 15 and 20
Round 5
10 overhead presses sprint and 10 burpees
15 overhead presses sprint and 5 burpees
20 overhead presses spring and 0 burpees
Circle up
KB merkins and rock hoppers up to 5 merkins and 20 rock hoppers
Done
YE OLDE NAKED MOLESKINE
What a crew this morning! Lots of congratulations going around about the big Clemson win with Fireman Ed and Busch leading the charge.They just kept on coming and with a final tally of 30 pax it was a good group but not too much time to chit chat with the speedy low slow squat and me wanting to get to the meat and potatoes. After speaking with Bananas yesterday the plan was to get the heart and the lungs going while working on strength. Hoover said his heart was about to burst during round 4 so I guess mission accomplished. Brown hates the running and his quick exit this morning was hopefully a work related issue and not him coughing up a lung. Other highlights: Freedom getting out in front, Header’s new Simba look, Lex Luthor keeping the Go Ruck dream alive, Good Hands and his pitiful dry dogs, someone complaining about slippery bells…
Its a good time to get back in the saddle and stay consistent. I know I need it and its lads like you that make me wake up at unearthly hours to get healthy, have a laugh, and forge friendships that makes the sacrifice well worth it. Thanks for allowing me to lead. BD
How many times I have I said that to a over zealous Q during a workout!
THE THANG
Warm up (obviously not much of one)
SSH x 15
IW x 15
Squats x 20 secs
Merkins x 20 secs
Parker Peters x 20 secs
Repeat set 4 times
Run to bottom of hill and partner up
100 diamond merkins combined as partner sprints hill
100 jump squats combined as partner sprints hill
100 manmakers combined as partner sprints hill
Jog back to soccer field and keep same partner
Inside grip tire merkins as partner sprints (repeat x 2)
Tri dips on tire as partner sprints (repeat x 2)
Dry dogs on tire as partner sprints (repeat x 2)
Overhead squat as partner sprints (repeat x 2)
Track work
2 burpees and run lap
4 burpees and run lap
6 burpees and run lap
8 burpees and run lap
10 burpees and run lap
Jack Webb
Diamond merkins and LBC combo up to 10 and 40 respectively
COT
YE OLDE NAKED MOLESKINE
17 able bodied men descended upon Kevlar this morning to find Tiger Rag and Horsehead swinging their bells to the tunes of NSync. It reminded me of an awkward morning with Header back in my younger days when we swung away to the Eternal Flame…
After getting texts from Spackler last night saying how he had “burned way more calories at Orange Theory than any F3 workout” the goal was to get going quickly today limiting the warm up time and getting the heart rate racing. So after an abbreviated SSH and IW combo the clock was out to get to the merkins/squats/parker peter combos. During the second round of air squats that’s when the lightning bolt hit and all went to absolute pot. The back went, the legs tingled, and the plan was out the window. Guys were trying to Q-Jack for my own well being but as Winston Churchill once said “never, never, never give up!” Now I gave up working out but felt that the men of Kevlar needed guidance and direction and a fine playlist to get them motivated. I have no idea as to whether it was a decent workout but I do remember Alf whining after his 6h or 7th lap that “this wasn’t fun Friday anymore”.
Hope you got something out of it today. Thank you to Tackling Dummy for taking us out today. Have a good weekend lads!
20 rose on this fine morn to enjoy the fall morning chill and embrace some of the cool wet dew that had fallen upon Christ Covenant.
THE THANG
SSH x 10
IW x 10
Merkin x 10
Dry docks x 10
Run lap
20 upright rows
Run lap
20 goblet squats
Run lap
20 OH press
Run lap
Combo
Soccer field
35 sec swings
Merkins on cones 2/4/6/8/10
35 sec t bags
Jump squats on cones 2/4/6/8/10
35 sec clean and presses
Dry docks on cones 2/4/6/8/10
35 sec Louganis
Freddie Mercury on cones 2/4/6/8/10
35 sec Good Mornings
Burpees on cones 1/2/3/4/5
Repeato
KB diamond merkins and 2 lawnmowers for each merkin. Up to 7 and 14
COT
YE OLD NAKED MOLESKINE
Got the nod from Harley yesterday afternoon that today was my Q so threw together s quick workout that would work the whole body. It was a good crowd of 20 even with the BRR coming up this weekend and some new faces too. It’s been a while since we got wet and muddy so we hit the soccer field and left smelling Skunky. Thanks for allowing me to lead and great effort by all.
As I mentioned in COT this is a great time to get involved in a ThirdF group. Myself, Stone Cold, Witch DR and others meet on Fridays at Chick Fil A Arbo right after the workout and would be more than happy to see new guys come out. We are going through the book of James and all are welcome.
Cheers, BD
A lucky thirteen showed up for some bro gym action at Kevlar on this fine morn…
THE THANG
Jog the loop
SSH x 10
IW x 15
Merkin x 15
Jog the loop sprint the straight x 3
Bro Gym
1) Lap runner (timer)
2) Deadlifts on bar
3) Jump rope
4) Tractor tire flips
5) Clean and press bar
6) Step up box
7) Straight arm plate raise
8) Bench press/flys with KB’s
9) Wind bike
10) Bear crawl merkins
11) Bicep curls
12) Tricep dips
13) Decline merkins
5 burpees OYO
Repeat
Mary to music
COT
YE OLDE NAKED MOLESKINE
After nearly severing the old fingertips in the garage door for the CDS shed all was ready to go for the return of the bro gym by 0525. A light crew but helped out in numbers by a couple of new Springboks in Safelight and Voodoolvorse (sp?). We dusted off a few old chestnuts today with the bro gym featuring the wind bike, jump rope, a few bars, and the bench press. Squid was busting out the Irish Jig on the jump rope looking like Rocky Balboa in his prime. Stone Cold was enjoying the cool breeze when on the wind bike which was about the only air moving this morning. Thanks for allowing me to lead and have a great weekend fellas!
BD
20 fine gents showed up on time for a smorgasbord of exercises that would push them to the limits.
THE THANG
Jog to lower lot
SSH x 15
Merkins x 15
IW x 10
Squats x 10
Dry docks x 15
10 burpees OYO
Partner up with like fitness level and run back to soccer field
Exercise 1 – partners run a lap of field and act as timer
Exercise 2 – partners pull weighted sled
Exercise 3 – clean and press on bar bells
Exercise 4 – box jumps
Exercise 5 – medicine ball sit ups
Exercise 6 – decline merkins on bench
Exercise 7 – suicides
Exercise 8 – tractor tire flip
Exercise 9 – jump rope
Exercise 10 – tri dips on bench
Exercise 11 – staggered tire merkins
Repeato
Jack Webb with 4 squats for every merkin
World War 2 sit ups x 30 OYO
COT
YE OLDE NAKED MOLESKINE
Good crew out there today. The mood was festive mainly due in part to the Zach Brown music wafting through the parking lot as the fellas arrived. Still no match for Freedoms jeep (in sound or sexy voice) but the new Big Blue Party speaker did a fine job.
To set up a workout like today can take months of planning and logistics and my trusted site Q said he would meet me at 5am to help set up. Still no site at 5:10 and even 5:20 so I resigned myself to the fact that Horsehead just didn’t fancy it. With 20 pax the numbers were perfect for this workout and what had been set up but then suddenly a truck comes careering around the corner at 5:47am. The third wheel entered the fray and due to a forerarm injury (whoa?) could not do most of the exercises anyway…We made it work but it just wasn’t the same. Much like a little brother on a first date!
Lots of highlights to point out otherwise. Samarai looked like a trained boxer on the jump ropes, Simba was loving the Will Smith Summertime tunes, Geraldo speeding around the track, and Side Car posted for his 4th workout of the week!
Hope you all have a great July 4th weekend. Enjoy the freedom that us Brits offered up back in the day!
BD
23 came to Kevlar and left better men because of it.
THE THANG
Mosey to lower lot at church:
10 burpees OYO
10 SSH
10 IW
15 x merkins
10 x not so slow squats
Partner up
Partner 1 runs lap while partner 2 lunges around lap – flapjack
Partner 1 runs a lap while partner 2 backwards lunges around lap – flapjack
Partner 1 runs lap while partner 2 bear crawls around lap – flapjack
Mosey to gate and all you got to entrance. Loop around and repeat.
Mosey to outdoor gym and partner up. Partner 1 performs listed exercise with gear for 35 secs. Partner 2 does either merkins or squats for 35 secs. Flapjack and rotate.
Head to track with partner.
Partner 1 runs a lap while partner does plank/elbow combo. Flapjack.
Partner 1 runs a lap while partner does reverse plank leg kicks. Flapjack.
Partner 1 runs a lap while partner does no merkin burpees. Flapjack.
Partner 1 runs a lap while partner does heels to heaven. Flapjack.
Circle up. 1 merkin and 2 groiners. 2 merkins and 4 groiners. Up to 5 merkins.
Mary.
COT
YE OLDE NAKED MOLESKINE
‘Twas a good start to the weekend over at Kevlar this morning after a last minute Q switch between myself and Witch Dr. It had been a while since the outdoor gym area had been used and despite the darkness we dusted off the equipment. The idea was to get the running out the way early with a few laps. The naming of the FNG was snapped up quickly by Tiger Rag as our new guy kept taking a knee in the first 7 minutes. Thinking he was praying for the pax we quickly found out that the taking of the knee was because he was completely gassed! Tebow for a Georgia fan it was. Hats off for making it through the next 38 minutes and to Guy Thigh for the headlock.
To the outdoor gym and a Beats Pill fail was probably the only blemish on a phenomenally planned workout. Despite the paper stating the workout listed it appeared that Brown and TR decided to ignore the posted exercise and perform the Irish Riverdance at every station. By the end of the workout their synchronization was spot on.
Thank you for allowing me to lead. Have a great weekend lads. BD
On this special day where our dear Queen celebrates her 90th birthday time was no mans friend at Meathead this morning…
THE THANG
20 Swings plus 20 push ups. Repeat 18,16,14,12,10 and different push up formats.
20 alternating swings
Meat – 50 secs on and 10 seconds rest for two hands. 25 secs and switch for one handed swings.
1) Shoulders – snatch x 25 sec L R
2) Legs – t baggers
3) Core – swings
4) Back – elbow swings
5) arms – cleans
1 min rest
1) Shoulders – overhead press
2) Legs – goblet squats
3) Core – alt swings
4) Back – lawn mowers
5) arms – 45 degree hold
1 min rest
1) Shoulders – clean and press
2) Legs – good mornings
3) Core – full swings
4) Back – upright rows
5) arms – tri press on back
1 min rest
1) Shoulders – halos
2) Legs – lunges
3) Core – swings
4) Back – renegade rows
5) arms – curls
1 min rest
1) Shoulders – snatch x 25 sec L R
2) Legs – t baggers
3) Core – swings
4) Back – elbow swings
5) arms – cleans
Mary
Flutters with press x 15 cadence count
Louganis x 15
Feet to bells x 10 OYO
Mason twists x 15
COT
YE OLDE NAKEDE MOLESKINE
Not a lot of chat today mainly due to a tough old workout. The clock was not your friend today with long exercise periods and little rest. There was a lot of hacking up mucus especially from mine and Browns vicinity. 50 seconds is way longer than you’d think and all the lads got after it today just longing for the ipad to turn red. Yours truly had not worked out in a good ten days so it was good to get out and swing the bells and work up a sweat.
Busch was lured back out to Meathead by the “aroma of sweaty men” and there were three who were way sweatier than others: Turkey Leg, Fletch, and Witch Dr are attempting to revive the Meatrunner 2 mile pre run. Good job lads
Good solid crew today and I hope you got a good burn both in the lungs and the muscles.
Thanks to Busch for the send off and I appreciate the privilege of leading.
God Save the Queen!
17, no wait 18, lads showed for a late sub Q by yours truly. Good crowd came ready to work from the outset.
THE THANG
SSH x 15
IW x 15
5 min warm up
Goblet squats 30 secs plus 30 sec squat jumps
Overhead presses 30 secs plus dry dogs
Stagger merkins on bell plus 30 secs KB presses
Louganis w bell 30 secs plus 30 sec Freddie Mercury
Lunges with bell 30 secs plus 30 sec split jumps
10 deadlifts – 10 swings – 10 overhead presses
8 deadlifts – 8 swings – 8 overhead presses
6 deadlifts – 6 swings – 6 overhead presses
4 deadlifts – 4 swings – 4 overhead presses
10 deadlifts – 10 swings – 10 overhead presses
Mosey to field
Sets of 50’s
40 swings sprint 10 diamonds merkins and sprint back
30 alternating swings sprint 20 military merkins and sprint back
20 high swings sprint 30 wide arm merkins and sprint back
10 snatches each arm sprint 40 regular merkins and sprint back
40 tea baggers sprint 10 split jumps and sprint back
30 tea baggers sprint 20 split jumps and sprint back
20 tea baggers sprint 30 split jumps and sprint back
10 tea baggers sprint 40 split jumps and sprint back
40 flutter presses sprint and 10 nipplers each side and sprint back
30 flutter presses sprint and 20 nipplers each side and sprint back
10 flutter presses sprint and 40 nipplers each side and sprint back
Sprint there and back – winner was Brown
Sprint there and back there and back – winner was Dollywood
Finisher
1 Diamond merkin on bell and 2 lawnmowers right arm
2 Diamond merkins on bell and 4 lawnmowers left arm
3 Diamond merkins on bell and 6 lawnmowers right arm
4 Diamond merkins on bell and 8 lawnmowers left arm
5 Diamond merkins on bell and 10 lawnmowers right arm
6 Diamond merkins on bell and 12 lawnmowers left arm
7 Diamond merkins on bell and 14 lawnmowers right arm
COT
YE OLDE FASHIONED MOLESKINE
Bananas put the SOS out last night after staying up too late to watch the NCAA Championship game and like a true Brit I stepped up to help out a buddy.
It was a little quiet out there to start with until Brown came screeching in on two wheels after going to see a man about a dog…
This morning was a mixture of some bells and some cardio as well as upper and lower body which meant quite a few 10 counts from the lads sprinkled through the workout #smoked!
Nice to see some of the youngers lads continuing to post and also good seeing DK make a rare appearance. Speaking of rare occurrences I have never seen Brown move that quick as we won the 1st spring and then blew himself out in the second round! Happy birthday to Tackling Dummy who has hit the dreaded 4-0!
Thank you to Dollywood for taking us out. Always a pleasure to lead.
Cheers,
BD
11 heeded the call and came out to the madness we call Meathead.
THE THANG
SSH x 10
IW x 10
20 two handed swings plus 20 merkins, 19 two handed swings 19 merkins and so on down to one.
Pair up. Partner 1 does upright row squat press and hands KB to partner whos just done a burpee. Ten each.
KB combo – 5 x one handed swing, 5 x snatch, 5 x high pull, 5 x clean, 5 x rack squat repeat on other arm. Repeat with 4 reps, 3 reps, 2 reps, 3 reps, 4 reps, 5 reps.
Jack Webb – KB merkin x 1, lawnmower x 2. Repeat up to 10 merkins and 20 lawnmowers.
Mary time
10 Louganis, 10 seated OH presses, 10 flutter presses. Repeat with 8 reps, 6 reps, 4 reps, 2 reps.
COT
YE OLDE FASHIONED MOLEY MOLEY
Strong showing today. Tried to switch up the tunes with some “Throw Back Thursday” on Spotify but it got freaky two songs in which was when Fletch joined us. Switched to the old chestnuts of Rocky, Kanye, and U2 which was when Insomniac jumped in. Hard work today and Browns heart about exploded two thirds in due to the cardio factor. Saw High Tide feeling it today too as he lounged on is new Wrangler which it seems is now the official car of F3!
Hats off to Turkey Leg for keeping MeatRunner going and to Insomniac for lasting through a tough one.
ANNOUNCEMENTS
Stone Cold leads Kevlar tomorrow and Fletch has Mountain Goat.
Ascent converging with Olympus at OP on Saturday.
Keep an eye on the weather and enjoy the snow.
Go Panthers and if anyone has extra tickets just knocking around let me know!
The pre-blast by Horsehead brought the pax out in droves this morning for the re-launch of Kevlar as 38 tough guys showed for a mini convergence.
THE THANG
10 burpees OYO
SSH x 10 (mega speed)
9 burpees OYO
Merkins x 20
8 burpees
Slow squat x 10
7 burpees
Diamond merkins x 8
6 burpees
Wide arm merkins
5 burpees
Imperial walker
Split into two groups:
Group 1 – Horsehead on Q for tire thrashing
Group 2 – Bulldog on Q for bro gym swollage
Flap jack
Circle up for plank work versus The Eternal Flame
Mary
COT
YE OLDE NAKED MOLESKIN
Great group of lads today out at the relaunch of Kevlar. The pressure had been building from the likes of Brown, Alf, and Horsehead to get fun Fridays going again at Covenant Day. Little did we know how much it was missed as close to 40 lads piled into the parking lot for a workout that had to change on the fly due to the overwhelming numbers. F3 stalwarts such as Joker, Crabcake, Bratwurst, and Stone Cold were in attendance as were the young bucks like McGee, Orange Whip, Rhapsody, Rad, Hairball, and Sanka. Cotters to Simba and Pudding Pop for bouncing back from injuries and venturing out to the gloom once more.
The pre blast from Horsehead meant that the theme tune of “Eternal Flame” by the Bangles was both purchased and played in the closing stages much to the joy of the regulars and to the dismay of the new lads. This never ending ballard has beaten the pax each time it has been played but today we can claim a victory due to a glitch in the Beats Pill. Welcome to FNG Carlton who will have to learn the dance of he makes it out next time around.
Thanks to Horsehead for jumping in on the fly today and for filling in the huge admin gulf left by our beloved Sus-Sus-Sussudio!