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.
13 dudes that weren’t doing the Charlotte 10 miler #barfemoji got out of the fartsack and posted at Rock Zero. It was epic. Let me tell you about it:
Warm up mosey around a couple of lots and then circle up:
Mosey to the rock pile in front of the church and pick out a lifting rock (unless you’re Boerwors… #SMHemoji).
Mosey with your rock around to the top of North Face where you partner up by rock size. Partner 1 exercises while partner 2 runs around the trees, down the face plant hill and back up North Face. Flapjack.
Audible: all pax throw their rocks down the hill. Plank at the top, then drop to elbows. On Q’s command, pax jailbreak down the hill and grab a rock (doesn’t have to be your own – pays to run fast). #downhilljailbreak #safetyfirst
Mosey with rocks back to the front of the church and delicately place them back EXACTLY WHERE YOU FOUND THEM.
Mosey to the lot along 51 and grab your partner. Partner 1 exercises while partner 2 runs. Repeato until you hit prescribed # of reps as a pair.
Mosey back to the start point for a little Mary:
Done. Thanks to Marlin for the takeout in COT.
6 studs rolled up on Old Providence Elementary at 0700 on Saturday for another edition of Ascent. YHC pulled in to find High Tide’s bright blue Jeep had delivered a litter of kettlebells ranging from 30# to 80# all over the parking lot. High Tide rolled in from his jog (#overachiever), the rest of the pax mosied up, and we got started.
Slow mosey around the parking lot.
The 12 days of
Christmas Groundhog Day: Perform day 1, then day 2 + day 1, then day 3 + day 2 + day 1, etc.
10 of Area 51’s finest meatheads posted at Elizabeth Lane Elementary this morning to make sweat angels in the upper 30 degree chill. The Q was last to arrive and received a lot of encouragement to get the workout started. You can’t have a Meathead workout without music (too much grunting), so it takes some time. Patience, brothers.
Once YHC was good and ready (it was probably 30 seconds after 5:30), here’s what we did:
Carry (pax choice) to the second median, switch hands and carry back
Repeato 4 more times for a total of 100 1H swings (50 per side), 50 C&Ps (25 per side) and 25 chest presses.
Carry (pax choice) to the second median, switch hands and carry back
Repeato 4 more times for a total of 100 high pulls (50 per side), 50 snatches (25 per side) and 25 goblet squats.
Mosey to the Playground for Circuit 3:
Repeato 4 more times for a total of 50 merkins and 25 pull-ups.
Mosey back to the parking lot for pax-led Mary:
Thanks to Swiss Miss for taking us out in COT.
‘Tis the season for 12 days of Christmas-themed workouts in F3. Not to be left out, YHC came up with an original, not-to-be-confused-with-Skunkworks 12 days workout after many hours (alright, it was 30 minutes) of YouTube and Pinterest research. #google
9 pax posted, including High Tide in a Christmas hat and Bulldog in a Christmas Vacation shirt. #strong Country Livin (no apostrophe) joined us for what Bulldog said was his second post in 4 years. Hopefully he’ll become a regular. If not, we’ll see you in 2021!
Each day builds on the last, so day 1 = exercise 1, day 2 = exercise 2 + exercise 1, etc.
COT: Thanks to Bulldog for a great take out.
Posted (late) by Voodoo on behalf of Arena
After a fascinating conversation about our dogs throwing up we finally got started. Theme music for the day, 90’s one hit wonders!
The workout: A circuit of four exercises at descending reps as you work through the circuit. 12-10-8-6
8 pax joined YHC on a warm December morning for the weekly installment of Ascent. It was a kettlebell day, so High Tide came early to do his TGU warm ups and unload his 14 kettlebells.
Partner up by bell size and speed. P1 takes the bell and moseys to the buddy bench playground. P2 does 5 burpees and chases. Flapjack until the bell reaches the playground.
P1 performs called exercise while P2 runs around the near baseball field. Flapjack.
Flapjack. For round 2, reduce all 20 counts to 10 counts. 10 counts remain the same.
CMIYC back to the starting lot and High Tide’s plethora of bells. Partner up for doubles. P1 performs exercise while P2 planks.
Doubles or singles with a heavier bell (3-5 reps):