Author Archive Tulip

Can You Hear the Morning Bells?


  • Ran a loop from launch down Covenant Church Lane, through part of the parking lot, then back to launch.
  • 20 x SSH
  • 20 x IW
  • 2 sets of 10 hand-release merkins, 10 low slow squats w/ bell, 20 swings

First Half

Partner up with like-size bell for catch me if you can farmer carry around the perimeter of the church parking lot. Alternate between 10 hand-release merkins and 10 in-and-out jump squats each time partners switch. Stop just before the entrance to the big field.

Second Half

Line up with bells across the parking lot facing the entrance drive that comes in off of Fullwood Rd. PAX perform called exercise with bell for 40 seconds focusing on form and quality reps, then run to the entrance drive (about 50 yards), perform 5 burpees, run back to your bell. Rinse and repeat. We did the following two times through:

  • Reverse Lunges
  • Overhead Press
  • Squats
  • Upright Row
  • Deadlift

Extra Time

Mosey up to the big field without your bell. 75% sprint from end line to end line. Plank for about 30 seconds. Rinse and repeat. Mosey with bell back to launch.


Great effort by all. We covered a lot of ground. Thankfully for Horsehead we ended our farmer carry in sight of a porter john. He emerged a short while later and informed those nearby that it was “emotional”. That’s exactly what it would have been for the rest of the PAX if he hadn’t made it there in time. Thanks for the effort this AM fellas. Enjoyed the Q.


  • 12/1 – Wheelchair ramp building project with Love, Inc. See Stone Cold if you’re interested in helping out.
  • 12/1 – F3 Christmas Party at Seaboard

Blazing Saddles Brings the Heat


1 lap around field then partner up with like size bell. 3 rounds: Partner 1 farmer carries bells around track while partner 2 does said exercise. Round 1: Merkins, round 2: Low Slow squats, round3: LBC’s

The Thang

After a brisk warm up and the forearms got loose carrying the bells around the track 3 times, we continued with the partner exercise.

6 rounds of partner 1 doing said exercise w/bells at the goal line while partner 2 AYG to other goal line and did 10 Merkins. The object was between the 2 partners hit the called # of reps.

  • Round 1: 2 handed swings – 200 reps
  • Round 2: Upright rows- 200 reps
  • Round 3: Goblet or Teabag squats – 200 reps
  • Round 4: Lawnmowers- 150 reps
  • Round 5: One arm press- 100 reps
  • Round 6: Good mornings-100 reps

As the six finished, time had expired so no COT.

15 Pax joined in for a cool morning with plenty of kettle bell exercises, reps, sprints and Merkins. Not too much chatter as the men of skunkworks worked hard to finish each round. Many were happy for a freshly cut field!! Lots of reps and sprints kept everyone busy.

Lois took the group out with prayer.

Thank you to Tulip and Funky Cold for letting me Q!


  • F3 dads October 7 3-5pm at Kinetic Heights
  • Funky Cold left his kettlebell at the site and went back to grab it but it was gone. If anyone has any leads, reach out to him.


*Posted on behalf of Blazing Saddles

Hurricane Harley

A large showing of South Charlotte’s finest gathered at Skunkworks. Here’s what we did.

Warm up
  • SSH
  • IW
  • Swings, swings and more swings
  • Merkins
  • Squats
  • A few more things, hard to recall as we were dodging the early morning traffic
First Circuit
  • Divide into 3 groups
  • 1 – one-armed lawnmowers w/ KB
  • 2 – Louganis w/ KB
  • 3 – run the lap
  • Repeat
Church Suicides

Run out and back to each median and road, do called exercise x10.

First Circuit:

  • Swings
  • Squat press (legs hurting today)
  • Snatches (5 each arm)

Second Circuit

  • 1 – Russian Twist w/ KB
  • 2 – flutter w/ KB press
  • 3 – run top of stairs
  • Lunges, squats and other exercises on the way back
  • Finish w/ swings

Great group out today, I was struggling to keep up with my workout. Lots of chatter, good to see everyone. Prayers for those in eastern NC facing flood cleanup.

*Posted on behalf of Harley

Sanka Suicides

The Thang:

Run to the rock and back

SSH x 15 IC

Imperial Walker x 15 IC

KB suicides:

  • Called exercise – 10 reps
  • Run to first median and back
  • Called exercise – 20 reps
  • Run to second median and back
  • Called exercise – 30 reps (15 each side)
  • Run to top of hill and back

First set:

  • Overhead press
  • Upright rows
  • Snatch
  • 10 swings

Second set:

  • Tricep extensions
  • Skull crushers
  • Lawn mowers
  • 20 swings

Third set:

  • Diamond merkins on bell
  • Wide arm merkins
  • Stagger merkins on bell
  • 30 swings

Fourth set:

  • Goblet squats
  • Dead lifts
  • Lunges with bell
  • 40 swings

Fifth set:

  • Flutter with press
  • Louganis
  • Russian twists
  • plank

Sixth set:

  • Squat and press
  • Curls
  • Clean and press
  • Mosey back up to church lot
  • 50 swings




A solid workout with a mixture of running and bell work. Pretty sure we hit all of the major muscle groups. Great hustle out there by everyone.

Thanks for the opportunity to lead! Always an honor.

*Posted on behalf of Sanka

The 3 (non-BRR) Meathead Musketeers

If it weren’t for the BRR, YHC’s pride might have taken a hit given the small turnout at his first Meathead Q. Then again, it would have happened anyway once the workout started…


  • SSH x 20
  • IW x 20
  • Lunges x 10/leg
  • 3 sets of Burpees/Squat with Bell/Swings (5/5/10, 10/10/20, 5/5/10)

Round 1
2 sets each side with continuous movement to next exercise, rest between each set:

  • 5 Single-Arm Swings
  • 5 Snatches
  • 5 Clean & Press
  • 5 Squats
  • 5 Lawnmowers

Round 2
4 sets of:

  • 20 Two-Handed Swings
  • 15 Goblet Squats
  • 10 Reverse Lunges (each leg)
  • 15 Deadlift Rows
  • 20 High Pulls

We took a break between sets 2 and 3 for some Mary. 20-count in cadence of:

  • LBCs
  • Flutter
  • Freddie Mercury
  • Heels-to-Heaven

Extra Credit
Curl/Merkin Ladder: 2, 4, 6, 8, 10, 12 then back down

This one was a little tougher than YHC expected, but props to Blazing Saddles and Sanka for not grumbling. PSA – September in South CLT is still humid. Hopefully those running the BRR can escape some of it this weekend. Thanks to Voodoo for the chance to Q.