(Written by Fault Line on behalf of Witch Doctor). This was just a classic sweaty boot camp. After a lengthy interactive disclaimer, 9 PAX left the Covenant Day parking lot to make their Friday that much better. This is what we did…
Mosey to sanctuary lot, circle up for COP – SSH, IW, mtn climbers, merkins X 15, plank variables
Run up each stair well and down heading toward rear parking lot. From there run through lot to lacrosse field, stopping at each light pole for 5 merkins (there is a lot of poles).
At field, partner up: 20 leg lift/leg throw things, flap jack, wheelbarrow across field, flapjack, bear crawl race, crab walk, dragon crawl, mosey back out to parking lot.
Run to hill stopping at each light pole for 5 merkins. At hill, 7’s with jump squat at bottom, burpee at top. Little round of Mary when finished. Run across lot…yep merkins at each light pole to benches in otehr lot. Partner 1 does exercise, while Partner 2 runs around median. Box jumps, derkins, dips, one legged squats.
Run back to main lot….more merkins at each light pole…seriously! Mixed mary…done.
Great lead by Witch Doctor. This was a sweaty mess to say the least. I was trying to keep from blacking out so if there was any idle chatter, I didn’t hear it. One note worth mentioning, there was a 50% “modify” on the crab walk. Make note if anyone is Qing in the future…not a fan. Announcements: Next week Covenant Day campus will be used for school activities, Skunkworks Tuesday will meet at Tennis Courts, Kevlar Friday will be converging with Joust at Charlotte Christian.
I was informed Kevlar has an annual tradition for the first workout of the year, to have us all bring out our old and new fitness gadgets.
So,19 Men dusted off their favorite fitness gadgets to get their new year started right!
The Thang:
We warmed up with a run around the campus and:
The Thang:
NMM:
Announcements:
17 fine men showed up in the balmy 65 degree morning.
Warmup –
The Thang:
Partner with like size bell
P1 – run a lap around track.
P2- Do called Double KB exercise
Complete 3 Rounds each, then do 10 Burpees each with your partner
We threw in some Mary in between each Set
The NMM:
12 brave men posted for a touching workout
Warmup:
The Main Event:
Pick a partner and a heavy bell, or double KBs.
Finish with – Freddy mercury’s, V-ups.
COT
The NMM:
A damp morning welcomed 15 PAX to meathead for an opportunity to build ourselves physically, mentally, and spiritually.
Warmup:
The Thang:
Grab your bell – do each exercise for 1 minute, then rest 1 minute in between – during your rest complete 10 Merkins.
DONE!
NMM:
An even dozen fine men came to get stronger in every way.
Here’s what we did:
Warmup –
20 – 2H Swings, 20 IW, 10 Burpees, KB Overhead presses, 20 Merkins, 20 MTN Climbers, C+P 5ea, Double lunge 5ea, Windmill 5ea,
Deciding that we were adequately warmed up we moved into the main thang:
Complete 10 Reps each side of the following:
Complete 20 Reps of each:
Repeato that whole set.
Ab shred:
LBC, Flutter press, Russian Twists, Skull Crushers
Finish up with:
20 1-arm alternating KB Swings
20 Merkins
20 2-handed swings
DUN!
The Naked Man Moleskin:
Announcements:
F3 Golf – sign up @ F3golf.com
End of Summer Pool party – Aug 20th @ Candlewyck – look for info online
We had an even dozen fine men post for some solid KB work.
WARMUP –
30 KB Swings, 20 IW, 20 American KB Swings, 20 MTN climbers, 10 1-handed swings each arm, 20 LSS, 5 Snatches each arm, 10 staggered merkins, 5 Cleans each arm, 10 staggered merkins, 10 lawn mowers each arm, stretches.
Mosey to playground with your bell of choice for the main event…
THE THANG:
6 sets of
KB Swings – we alternated each set between 2 handed swings, American Swings, and 1 handed swings 5 each arm.
Snatch – 5 each arm
High Pull – 5 each arm
Clean – 5 each side
Pull ups – 5
Row – 5 each side
Moving fluidly through each exercise without putting your bell down.
1 minute rest between sets.
Cool down/ Mary/ Time Kill/ Catch my breath:
I called on several PAX to lead us in a final round of their favorite exercises:
Brown – 10 KB Swing flip catch, squat, press complex
Bananas – 5 Snatches each arm
HorseHead – 5 clean & press each side
Arena – 20 Good mornings
Destiny – 15 KB Curls
Dun.
The Naked Man Moleskin…
Announcements:
Ghost Runner – 7:30pm Arboretum
19 Men decided their fear wasn’t going to stop them.
Here’s what almost scared them…
Warmup
Run around a bit, and COP in lower lot.
SSH
13 Merkinns
IW
13 Wide arm Merkins
LSS
13 Diamond Merkins
MTN climbers
13 Merkins
Plank Twists
Run back up to the track.
Partner UP!
P1: Lap around track
P2: Perform Called exercise with tire, until partner returns
Flapjack.
– Derkins
– Presses w/tire
– Bent over rows
– Jump over tires/ step through tires
Run down to lower school, find a spot on bench and perform dips while waiting on the 6.
13 Box jumps on benches
Alternate with
13 staggered Merkins
13 Carolina Dry Docks
13 Nipplers, each nipple
13 Merkins
Run over to the hill and find a spot for the main event.
Nothing scary happened until this…
13s on the hill – with backward runs up (at least for half of it)
Burpees at the top/ Merkins at the bottom.
Run back to the start and circle up for Name-o-rama.
The NM:
– I was looking for a theme for the workout, and scanning previous backblasts I saw one Horsehead did a little over year ago on Friday the 13th. Bingo!
– Friday the 13th has never scared me, but some of the movies have. I think it may have kept a few Pax away this morning with a lighter than expected turnout.
– Great Job Steph, Chunks, Tibow on showing up and pushing yourself!
– DK was choosing to do his own little workout routine at the end. Bummer we had to skip DKs suggestion for bearcrawls on the way home as we ran out of time. Maybe next time!
– Thanks to Squid for taking us out.
A much delayed backblast…
I nearly called in for a replacement this am because I was fairly bruised from a weekend crash on the mountain bike. I knew I was going to modify as needed. Here’s what we did…
Warmup –
SSH
IW
LSS
Mtn Climbers
10 KB Swings
5 Merkins
20 KB Swings
10 Merkins
30 KB Swings
15 Merkins
40 KB Swings
20 Merkins
50 KB Swings
25 Merkins
(For Spackler)
60 KB Swings
30 Merkins
Partner up with like sized bell.
P1 Farmer Carry
P2 10 merkins, run and catch your partner.
Flapjack until we get to the church, the long way around the parking lot.
P1 – run around the church
P2 – KB called exercise as follows
Flapjack each time
– Double KB Swings
– Double KB Deadlifts
– Double KB Rows
– Double KB Cleans
– Double KB Highpulls
– Double KB Snatch
– Double KB Shoulder press
– Double KB Rack Squat
– KB Flutter Press
100 Double KB Swings with your partner
Grab your KB and head back up to the HS.
COP
The Naked Moleskin:
– First off I have to give credit to Tiger Rag for this workout inspiration. It was one of the first times I came to Skunkworks and he was Q, we did something similar and it smoked me!
– I know you were all pushing it as this is a tough one. Sprints and Double KB is no joke!
– A few of us modified the sprints including YHC as my bruises were aching.
– I need to write the backblast sooner to remember what the heck was going on besides a blur of sweaty, huffing PAX getting stronger. Sound off below with you memories…
– It’s always an honor for me to lead. Thank you for the opportunity!
8 men came this morning to get stronger. Here’s what we did:
Warmup – SSH, 30 KB Swings, IW, 20 KB Deadlifts, Merkins, Peter-Parker, 20 Alternating KB Row w/ Jumpover the bell to switch sides each time.
The Thang:
Partner-up with like size bell
3 sets, flap-jack after each
P1: 8 Double KB Row
P2: Merkins until partner finishes
3 sets, flap-jack after each
P1: 8 Double KB Highpull
P2: Diamond merkins until partner finishes
3 sets, flap-jack after each
P1: 4 Single KB Lunge w/ Press, each side
P2: Wide-arm merkins until partner finishes
3 sets, flap-jack after each
P1: 8 Double KB Shoulder Press
P2: Carolina Dry Docks until partner finishes
3 sets, flap-jack after each
P1: 8 Double KB Shoulder Shrugs
P2: Rest until Partner finishes
3 sets, flap-jack after each
P1: 8 Double KB Curls, or Single KB Crush Curls
P2: Merkins until partner finishes
3 sets, flap-jack after each
P1: KB Pushups w/ Row, 4 each side alternating
P2: Merkins until partner finishes
1 set, flap-jack after each
P1: Farmer KB walk
P2: Staggered arm merkins until partner finishes
Not sure I’d call this Mary…
20 KB Skull Crushers
20 KB Russian Twists
20 Flutter w/ KB Press
8 Louganis w/ KB
Plank hold
1 arm side plank hold, each side
Finish with 20 Merkins OYO.
Name-o-rama
COP
The Naked Moleskin:
– Awesome group of men to build strength and character with this morning.
– I felt some PAX may have intentionally fartsacked after my last Meathead Q, “Leg Day” that left us all crippled for a week. #notgonnadothatagain
– After 2 days in a row of solid hair burner workouts (including 1 mile of hairburners w/ Stage Coach), I decided my legs needed a rest, so time to focus on upper body.
– Always fun to partner with Fletch as we have the same bells and who knows how many times we’ve traded ownership.
– Brown was responsibly modifying from the beginning to care for his tweeked back. Hopefully it’s feeling better.
– Blazing Saddles, Destiny and MAD have been consistent with posting to Meathead and getting stronger as a result!
– Horsehead and Hightide were crushing it.
– I’m grateful for the honor to lead and be among such fine men.