23 for a walk in the park at #F3Skunkworks
20 SSH IC
15 Merkins IC
1 Big Lap around the church (.6 mi according to TR)
Partner Up
5×5 sets of:
Double Snatch
Double Suitcase Lunges
Double Swings
Double Alt Press
1 Big Lap
Double High Pulls
2 MOM
Recover
We dodged the rain and got in another beating at the Skunk. Lot’s of characters out there today flapping their gums, playing bad music, refusing to run, and working out pretty hard in spite of the circus. Simba was impressive taking on the pre run, knocking out the workout, and finishing with a strong prayer to send us off. Well done. I was beginning to tire from the doubles only to find out I had almost nothing left for the second run. As Tackling Dummy noted on the way up the last hill…”this is all your fault Bananas”. Indeed. Sound off on any other shananigans and feats of strength or lack there of that you witnessed today. MEMO: If you didn’t at some point dig or pray for power, go headlong into a swing/snatch/press on pure faith, or wonder if you could do it then you need to move up. If you were throwing around two bells like Denise Austin with her 5 pounders at the beach then you are even further from the truth….you know who you are Ginger.
Meat City today with plenty of doubles and merkins…
20 SSH’s
15 Merkins
10 Halos
Partner Up: Doubles
5 x 5 Clean-Squat-Press
5 x 5 Double High Pulls
5 x 5 Double Snatches
5 x 8 Double Swings
5 x 5 Double Alt Press
5 x 5 Suitcase Lunges
5 Rounds of 20 Merkins/20 Two Hand Swings
Moleskine:
This is one of my favorite workouts every time I come and I need to do so more often. It looked like the boys were getting after it today and I didn’t hear too much complaining. I for one am still getting used to double kb’s and I believe the focus on keeping the back straight and staying tight throughout while picking up and putting down the KB’s is the real key to enjoying these and getting much stronger from head to toe. I would try to think of somebody to make fun of but my shirt was too short and I soaked TR’s bells with sweat so I’ll take the bullet today. Thanks Bulldog for taking us out brother and thanks to High Tide and Brown for the Q. Check the website and twitter for convergence situations… I will be at the pool.
10 suspicious fellas were given more than they bargained for in a Monday beatdown that makes the rest of Monday seem a little easier…
The Thang:
Alternating one hand swings to loosen up
20 Good Mornings
Partner Up: Team Reps to Total Number
1: 100 Double Swings
2: 50 Double Snatches
3: 100 Double Cleans
4: 100 Double Lunges
5: 80 Double Presses
6: 100 Double High Pulls
7: 80 Double Bench Press, Decline style
COT:
My first Monday post in a long time and it’s a great way to start the week. Stole the guts of a good Meathead Q from TR and modified with a bit more presses, the bench press, and less snatches, you are all welcome. I didn’t see anyone taking plays off this AM which is the beauty of a 10 man group…nowhere to hide. It’s starting to sink in a little and some of the bros advised that we will feel this one for a couple of days. Hard to tell sometimes what you’re sore from at F3 but this one should leave a clear signature in the glutes, hammies and core regions. Great work by all.
26 steerong for a little bit of everything.
The Thang:
Jog to the fountain area
20 Merkins in cadence
10 low slow squats in cadence
2 Rounds
20 Decline Merkins
20 Step ups each leg
20 LBC’s
Run to back of stores/Target
4 Speed Bumps and Back with:
15 Carolina Dry Docks at each, there and back
10 Jump Squats at each, there and back
10 Hand release merkins at each, there and back
20 LBC’s out
Head to Murderhorn for:
20 Wide Arm Merkins
20 Rosalitas
20 Monkey Humpers
Murderhorn down and back
Back to the lot
Jack Webb, up to 10 Merkins and 40 air presses
Protractor
Recover
Moleskine:
Nice to workout in civilization after being out on the range eating locusts and dodging tumbleweeds with brother Dasher from #F3Dromedary/@F3UnionCo.
The mean streets of Stonecrest are a little safer after a full patrol by 26 suburban commandos. Speaking of which, my knees and hands are not as tough as they were last summer, time to toughen up from the covered and comfortable winter layers. Jack Webb is one mean fella. Great site and a great group out at Rebel Yell. With 26 guys and an abundance of mumble chatter professionals I thought it best to run to the fountains and get to work with a light warmup and then jump into it, as we had a lot of work to do. Appreciate Strawberry inviting me out and it’s always good seeing lots of familiar faces and new faces, that’s the best of F3. Happy Easter guys, enjoy it with your families, and thank you to Hops for taking us this morning.
SIGN UP FOR GOLF! IT”S NOT FOR YOU, BUT SHOULD BE FUN.
13 dummies came out for a regular bootcamp.
They got a Foxhole wrapped in a Skunk.
The Thang:
25 SSH
30 Merkins OYO
20 low slow stretchy squats OYO
Go to the vehicles and pull out some KB’s
Partner Up, 1 guy running, 1 guy lifting for the remainder
First exercise
P1 run to top of hill and back
P2 two handed swings
Flapjack Repeato until exercise count complete
200 team total
Second exercise
50 team double press or 100 team single press
Run
Third
Cleans
50 doubles or 100 singles
Run
Fourth
One arm swings
50 doubles or 100 singles
Run
Fifth
Squats
50 doubles or 100 singles
Run
Sixth
Upright rows 100 reps
Run
Seventh
LBCs x 100
Run
Eighth
flutters x 100
Run
Back to COT
Tough group of men out there this morning. I wanted to get the kettlebell fever spreading throughout the men that don’t get to see them enough. I learned a valuable lesson in the meantime. You can’t just concentrate on good form while you’re lifting, you also need to when picking up and putting down these heavy bells.#myneckandmyback
Moptop is coming along quite well, my man was going to work today.
Good to see Busch, Heartbreaker and Strawberry come a little/lot further south.Team Ice-Chanel, new line at Nordstoms, was killing it as a team today. Dasher and Busch just aren’t fast enough to keep up with the rest of the Pax, get in shape boys. Thanks for taking us out Busch, always a good word bro. Step up and volunteer fellas, we are looking forward to seeing some new faces and ideas on Q at the Camel.
8 true meats showed up for their weekly meating.
Warmup
Swings x 30
Halos x 20
The Workout:
100 snatches – 5 rounds of 10 each arm
100 cleans – 5 rounds of 10 each arm
100 one arm shoulder press – 5 rounds of 10 each arm
100 one hand swings
100 lawnmower rows – 5 rounds, 10 each arm
30 pullovers on your back
30 presses on your back
50 2 hand swings with a heavy bell
Moleskin: When Les Mis is rubbing red dirt in his hands and I followed suit you know we are going to work. No #runners were involved today. Everybody got after it and there was a lot of digging from a strong crew of Meatheads. Lots of 50 and 60 lb KB’s floating around out there, and our boy Busch made it through the whole deal with a 60, which is idiotic, but impressive. Thanks to Brown and High Tide for letting me lead this awesome site. It’s always a painful workout to show up for and I hope you felt the same way today.
4 Pax posted for some running, some HIIT, and some rocks. Something for everyone.
The Thang:
COP:
20 SSH
20 Mountain climbers
20 IW’s
Mosey to the back of the school. Audible called to use parking lot instead of snowy frozen grass field…
Line up to run 100 yards with a stop at each of the 4 medians/signs there and back.
5 Burpees = 35
15 CDD’s = 105
10 Jump Squats = 70
10 Hand Release Merkins = 70
20 LBC’s = 140
Run back to the track on the High School side for some more old school work:
20 Wide Arm Merkins
20 Rosalitas
20 Monkey Humpers
Run a Lap
20 CDD’s
20 Dolly’s
20 Squats
Run a Lap
20 Reverse Lunges
20 Freddie Mercury’s
20 I don’t remembers and didn’t write it down
Run to the rockpile and get a properly sized lifting rock:
Curl and Press x 20
Tricep Extensions x 20
on your 6
Overhead extensions x 20
Chest Press x 30
Russian Twists x 20
Curl and Press x 20
MOM
Protractor w/ revolving 10 counts
Recover
Moleskine:
Always a good time when you Q to find 3 serious #Runners standing around waiting for a good cardio/strength workout. I think we found something for everyone. Dromedary has a solid core of F3 vets and you could see it today. Snowflake, Bratwurst, and Dasher have no problem covering some ground and hitting the gas on the runs. Sorry to miss Ice 9’s Q today but we hope you get better soon brother. The Q is yours when you recover. Thanks to Snowflake for taking us out with a solid prayer raising up those in need….which is all of us.
Announcements: Sign up for Golf and be part of the movement as F3 grows. All Golf proceeds go to LEAP and we know what an impact F3 has in cities and lives.
7 Pax jumped in head first to the tougher side of the hump day, #notHDHH
The Thang:
SSH x 25
IW x 20
Merkins x 15
Mosey to the corner of the lot
1 Lap with 20 merkins at each corner, 1/3 mile
Back to start,
Mosey to the picnic tables
4 rounds of:
20 Decline Merkins
20 Stepups
20 Dips
20 Freddy Mercury’s
Mosey to the rock pile, grab 2 equally sized rocks
21’s curls x 2 rounds (7x7x7)
15 rock merkins
20 rock squat press
15 rock merkins
20 rock squat press
20 double rock tricep extensions
on your 6
20 double rock chest flys
20 overhead extensions
Throw the rocks back in the ditch
To the hill by the High School
11’s with jump squats at the top, LBC’s at the bottom
Finish the lap .25 mi or so back to the COT
MOM
Rosalita IC x 25
LBC IC x 25
Recover
Moleskine:
Good strong group out there today. They say that you learn something new every day. We learned how Hot Pants keeps his name with some strong flatulence work at the pain stations. He also put in some real work as this dude is getting stronger and faster each week. Bratwurst and Dasher continued to shine on the all out runs, and Chanel brought his A game today on all fronts. Although we did 220+ merkins, I will not take full credit due to the lack of extension that I was exposed for by Bratwurst, they still do the trick. Speaking of, Bratwurst is doing what good leaders do, and the Pax are starting to feel the pressure to step up and lead at Dromedary. Chanel is on deck for next week, and Dasher will be notified when his name is on the list. If you guys haven’t signed up for Q school, please take the time to do so, it’s awesome and you will be glad you did.
Here’s the signup http://www.signupgenius.com/go/10c094caca92ba7ff2-workout
This is a great site to hone your skills, from an imagination/AO standpoint, and headcount standpoint. I may or may not have winged it today, but tried my best to keep the heartrate up, and hit all major muscle groups with some sort of resistance load. Happy Birthday 37th Brown, you still look 36ish. You were all lucky to have a QIC today that hates burpees enough to let a birthday slide.
11 strongmen showed for a man sized workload
Warmup:
SSH x 20
Halos x 10
Swings x 20
Goblet Squats x 10
The Thang:
Partner up with like sized bells, the bigger the better
Round 1: 5 Reps Double KB Swings, 5 rounds each partner
Round 2: 5 Reps Double Clean and Press, 5 rounds each partner
Round 3: 5 Reps Double Swings, 5 rounds each partner
Round 4: 5 Reps Double Squats, 5 rounds each partner
Round 5: 5 Reps Double High Pulls, 5 rounds each partner
Round 6: 5 Reps Double Snatches, 5 rounds each partner
Grand Finale:
10 Two Handed Swings with as big a bell as you can possibly swing
10 Rounds
COT
Moleskine:
Great work out there today boys. Pleasure to lead at this awesome site. I couldn’t believe the amount of weight that was tackled today, to see Swiss Miss and Arena finishing their 10×10 with 28KG/62 lbs is beastly. Plenty of mumble chatter and awesome tunes to keep moral in check and it seemed like everyone was pushing it to the limit. Big thanks to TR for flipping the switch on double bells, as well as showing up with a rolling store of bells from 45-106! None untouched.
I don’t think I’ve worked out alongside Les Mis but he is a beast, he was crushing double 28KG squats like it was the warmup round. Young Love seems to be taking huge leaps of strength too finishing with 10×10 on the 48K/106 lb bell. This is an exciting turn for F3Area 51 and I’m sure it will spread quickly as guys see their strength gains, push each other, and have a place where they can unleash the beast! Thanks to Les Mis for taking us out!
9 eager Pax showed for another #F3Dromedary beatdown.
The Thang:
SSH x 20 in cadence
Merkins x 15 in cadence
Head down to the rock pile and get a worthy rock for some heavy lifting.
Back to the lot
20 curls
20 presses
20 tricep extensions
20 squats
15 rock merkins
10 rock lunges each leg
Partner Up
P1 run up the hill around the median and back.
P2 curls
Flapjack/Repeato
P1 run up the hill around the median and back.
P2 2 Tricep extensions
Flapjack/Repeato
P1 run up the hill around the median and back.
P2 Two hand overhead press
Flapjack/Repeato
P1 run up the hill around the median and back.
P2 Luganis w/ rock press
Flapjack/Repeato
P1 run up the hill around the median and back.
P2 Russian Twists w/ Rock
Flapjack/Repeato
P1 run up the hill around the median and back.
P2 Thrusters (Squat w/ rock, finish with overhead press=1)
Flapjack/Repeato
Take the rocks to their home
6 MOM
Pass the torch, each PAX call exercise and call cadence, made it halfway through
1 leg flutter R
1 leg flutter L
Russian Twists
LBC’s
Recover
Moleskin: Tough sledding today, time flies when you’re having fun. I was impressed with the general rock size decisions. Apparently Bratwurst and Dasher didn’t get the message that Partner size and speed don’t matter going for Team Burner. Abacus kept up his usual impressive pace and composure, and the brothers HOT, (Hot Pants/Hot Tub), keep getting stronger and faster each week. Way to keep up the hard work boys, you see it pays! Good to see that Brown remembered how to wake up and do SSH’s, as well as crush some rock lifting, welcome back to the gloom son, Chanel must have broken in and kidnapped him. Wednesday is always a good day to lay down a good F3 workout. Thank you to Bratwurst for taking us out with some great reminders of who we are called to be in the world, at work and at home!
Announcements: Abacus and Team Chepul Hill calling all Pax in support of Brain Tumor Research for the 5K, 10K, Fun Run. Signup at events.braintumor.org. Race at Marshall Park on March 21, 2015. (A:correct any mistakes on this announcement)
Brown planning to win a 5K on behalf of F3 in a regional school fundraiser for Union Co. 5K on March 14, signup at http://www.marvinrunfortheridge.com
Annual F3 Golf Tourney on April 30th at Olde Sycamore Golf Plantation. Signups forthcoming…