17 pax met up in the parking lot of Covenant Day School for this week’s edition of Skunk Works. While YHC has posted to SW a few times over the years, I tend to run on Tuesdays and save my swinging (of bells, of course) for Thursdays at Meathead. Enough backstory, let’s get down to business.
YHC led the pax through a full body warm up:
With Young Love in attendance, YHC quickly realized his potential legal liability and provided a thorough disclaimer for the group of veteran pax.
The Main Event:
Partner up by bell size. P1 takes both bells and overhead carries them to the lot below the hill. P2 does 5 hand release merkins and gives chase. Flapjack, with P2 overhead carrying the bells. Next is suitcase carry, then racked carry. Upon arrival, line up in the parking lot facing the hill.
Stacks (>=35# do more reps, >35# do fewer reps)
Circle the church, with 5 wide-arms at the first entrance, 10 wide-arms at the second entrance, 15 wide-arms at the third entrance, and 20 wide-arms at the fourth entrance.
Unstack the above circuit by starting with the 5 exercises and working your way back down to a single exercise. Burpees were replaced by merkins at some point and 20 LBCs IC was mixed in between sets at one point to allow the pax to get back together.
COT – Thanks to Drop Thrill for the takeout.
Posted 14 days late by Voodoo on behalf of High Tide (with minor embellishments by Voodoo):
4 5 pax posted in the gloom for the last pre-Christmas edition of Meathead. Voodoo was scheduled to be the Q, but had a work Christmas party planned for the night before. Being the competent, intelligent, planning-ahead kind of HIM that he is, he asked YHC to be his back-up Q, even going so far as to provide the weinke for the workout (not very difficult since it was identical to last year’s version). YHC then lost said weinke and drafted a new one, only to find the original immediately prior to the workout. We ended up going with the new weinke since it was new (and laminated).
After a solid disclaimer and full body warm-up (most likely, HT didn’t make that clear in his text), here’s the Thang:
12 Days of Christmas:
Performed in the usual fashion, with each day being cumulative, so Day 2= Day 2 exercises + Day 1 exercises, Day 3 = Day 3 exercises + Day 2 exercises + Day 3 exercises, etc. Total reps were as follows:
Naked Man Moleskine:
13 pax congregated at the largest, most expansive, and most luxurious AO in all of Area 51. That’s right, Calvary Church. Hoover was fresh off of a 4 mile ruck. Flipper and McGee pulled in on two wheels. It was all very dramatic. The clock struck 7 and a brief, yet thorough, disclaimer was given and we were off. Run all the way across the street/driveway to another massive parking lot.
Circle up for COP:
Line up along the first parking line and bear crawl 10 spaces, then perform 10 CDDs. Lunge walk 10 spaces, then do 10 jump squats. Repeat each once before arriving at the median.
10 count for the Q to catch his breath, then mosey out to 51 and down to McAlpine Elementary. #DayZero
Partner up at the playground in back. Partner 1 performs 5 pull-ups and partner 2 runs suicides on the basketball court. Flapjack and repeato for 3 rounds.
Mosey over to the soccer field for deconstructed burpees. Partner 1 runs to the second trash can and back while partner 2 performs called exercise. Flapjack and repeato until the required number of reps has been attained:
Mosey back to Calvary and circle up for some plank work, then mosey to the hot box and grab some wall for peoples’ chair. Everyone holds the chair and performs air presses until each pax has run to the tree and back. Halfway through, wall pax switch to BTTW. [Note: somewhere in here, Spackler asked YHC for the first time if the weinke was empty. Not really, but not enough time to do any of the additional work I had written up.]
Mosey back to the start for some Mary:
Still some time left, so line up on your belly and run out and back sprints x 2, then a single out sprint. Time
COT: thanks to Flipper for the strong take out
11 pax assembled in the pitch darkness of the Elizabeth Lane Elementary parking lot for YHC’s 5-year anniversary Q. The cooler weather was a welcome relief after an extended period of summer temps. Here’s what went down:
The Main Course:
Circuit 1 – grab the bells and head down to the pull-up bars:
Carry bells from playground to the bleachers by the track and back, switching hands at the turn. Repeato x 4 for 5 rounds.
Circuit 2 – take bells back to starting point:
Carry bells to first island and return. Suitcase, racked, waiter, waiter, suitcase carries were called after each round. Repeato x 4 for 5 rounds.
There were a few, which YHC doesn’t completely remember at this point. Here’s the best I can do, check the site for more:
I feel like
After-dinner drink (moleskine):
15 pax (including an FNG – Juicy Fruit (Owen W.)) posted at Elizabeth Lane Elementary for the last Meathead before we start sharing the parking lot with over-achieving and underappreciated teachers.
For all sets below, rep recommendations vary by KB size: <=35 is 5 reps, 35-45 is 3 reps, >45 is 1 rep. Adjust intensity by adding reps or bell size as needed. There’s plenty of rest, so focus on quality reps.
Repeato at the top of the next minute with the right arm. EMOTM for 10 minutes. After the first 2-3 rounds, High Tide reminded the Q that we did 3 reps on the clean/squat/press complex, so that suggestion was made to the pax.
Pull-up set at the playground:
EMOTM for 10 minutes.
Partner up by bell size for a doubles set:
Partners flapjack every :30 seconds for
10 12 minutes. If this is too easy, use a bigger bell or increase reps.
Time. Thanks to Stone Cold for the take out in COT.
Posted by Voodoo on behalf of Brown:
10 x 10: 10 reps of each exercise, followed by 10 merkins before moving on to the next exercise
All of that twice through and then some random exercises in 45-ish minutes.
Done. Thanks to Young Love for the takeout in COT.
Great turnout today even with the threat of rain. Everybody looked pretty wet but I’m sure it was more from the sweat than it was from the few sprinkles we had to endure. Always good to come back after a long time away and see not only the core meatheads looking stacked and jacked, but also plenty of new faces who understand the importance of weight training to mix in with your overall fitness goals. So good to see Meathead going strong after four years. I want to thank High Tide for helping me get this off the ground and his dedication to the kettlebell. Also a big shout out to Voodoo, who stepped up to take over my Q responsibilities. It is easy to see he has made his mark on Meathead. Like I said to those pax that were in attendance, brotherhood is an unbreakable bond and one thing we all know the only constant in life is change and no matter where life may take you, F3 is one constant that will never change. Thank you for your camaraderie, dedication, friendship, and effort. I’m proud to say that I am Brown, brother of F3.
Editorial comment from Voodoo: Thanks for a high energy, entertaining, fun Q this morning, Brown. You definitely brought out the pax (with accompanying mumblechatter), including a lot of veterans and even two site FNGs (Grave Dancer and Benny). It was great to have you back at Meathead and we hope to see more of you in the (near) future. Thanks to the pax for posting at Meathead over the years and making it the site that it is. Finally, thanks to High Tide for his continued dedication to the site since its inception, always willing to step up for a Q or provide instruction to his fellow pax.
YHC rolled into Elizabeth Lane Elementary at about 5:25 this morning to find only one other car. I checked my watch to confirm that I didn’t have the wrong day of the week or time, then got out to prepare for the workout. Tulip emerged from his vehicle to join me. At 5:30, we both confirmed that it was Thursday and prepared to begin the beatdown. As we were about to start, High Tide pulled up rocking some tunes in the blue Jeep to increase our numbers by 50%. After a proper disclaimer (not really, but just pretend like it was said), we proceeded thusly:
Singles set – do not put the bell down:
Partner up by bell size for a doubles set:
Partners flapjack every :30 seconds for 20 minutes of EMOTM. After about 8 rounds, everyone had settled into their bell size of choice so there was no need to flapjack and we completed the remaining sets together. All pax agreed to go a bit over the time to get the last 8 or so rounds in. You can blame it on High Tide’s tardiness.
Thanks to High Tide for taking us out in COT. Prayers to High Tide and his family on the recent loss of his mother-in-law.
12 pax joined YHC at Elizabeth Lane Elementary this morning for a little ‘bell swinging. High Tide suckered YHC into a 3 mile pre-run at 0455, which was not pleasant. We got back with about 5 minutes to spare, allowing YHC to play Mr. Rogers (change shoes) and prepare the weinke, speaker, and phone for the beatdown that was about to commence.
The pax were warm from the moment they stepped out of their cars, so time to move onto the main event.
Tabata time: :30 on/:15 off with a leg focus
Triple nickel – Meathead style:
Grab a squatting bell and head to the playground. At the playground, partner up. Partner 1 does 5 pull-ups while partner 2 does 5 single squats. Complete 5 rounds.
Head back to the playground and repeat set 1 above.
Thanks to High Tide for the takeout in COT.
7 pax posted at Meathead Thursday morning to get their recommended daily allowance of iron. YHC had pre-tweeted that we (i) would have music and (ii) might hit legs, but that the weinke was still under consideration. I had some ideas when I went to bed on Wednesday, then woke up early and did a little more research. I settled on a full body routine that was pretty heavy on the chest and shoulders. #falseadvertising#1 It went something like this.
Set 1: 4 + 4 x 4 (4 reps each arm of four different exercises) – during the first set of exercises, Fault Line reminded YHC that there were no tunes #falseadvertising#2
Set 2: 5 + 5 (each exercise done for each arm, then switch arms)
Set 3: 10 x 10
Repeato for 10 rounds – 100 swings and 100 merkins
Jack Webb – kettlebell edition – 1 merkin + 1 lawnmower per side (2 total), 2 merkins + 2 lawnmowers per side (4 total), etc. up to 10 merkins + 10 lawnmowers per side (10 total)
Time. Thanks to Wild Turkey for the take out in COT.
6 pax pulled into Elizabeth Lane Elementary and were astonished to spot YHC’s car already in the lot. What can I say? I was excited for some doubles.
Partner up by like-sized bell for some partner doubles work. One partner works while the other recovers (or does another exercise if you’re Bulldog and Purell).
COT – thanks to High Tide for the take out.