19 men let all other pax wear skirts to their little workouts and got after it today at Skunkworks…as soon as I got there. I was running late this morning which worked out perfect for me as I missed Fletch’s mosey loop as I pulled in. #0.0. So at 5:33am, the toughest workout around began. Here’s what made us better than you.
SSH x 20
IW X 15
Prying squat 5 count
Good Mornings x 10
10×10
Swings
Merkins
Mosey to church parking lot
Leave 1 KB 50ish yds away
P1 – swings
P2 – run to KB, 5 goblet squats, run back
Flapjack to 100 swings
P1 – snatch
P2 – run to KB, 5 swings, run back
Flapjack to 50 snatches
P1 – overhead press
P2 – run to KB, 5 cleans, run back
Flapjack to 100 presses
P1 farmer carry 50ish yards and back
P2 merkins
Flapjack to 75 reps
P1 farmer carry 50ish yards and back
P2 CCD
Flapjack to 75 reps
P1 farmer carry 50ish yards and back
P2 squats
Flapjack to 75 reps
Mosey back to parking lot. No Mary because Mary is for Mary’s which is why we call it Mary.
3×15
Lawnmowers
Tricep extension
Upright row
One minute of swings
Time
Moleskin
Yeah I was late, but it really didn’t matter. We all lifted our faces off. Great pax this morning. If you weren’t there, we know who you are, that’s why we list the names of each pax. Get to Skunkworks. It’s the best ROI workout in F3. For those that were there, you’re welcome. MAD, Destiny, Blazing Saddles continue to follow call of the kettle bell, posting at every available gear workout. Nice work men. Here’s some advice, don’t Q AND partner with Busch. No time to modify. Fletch and Stone Cold had a intimate workout as they chose to use their own parking lot away from the rest of us. #brolove. Good to see Freedom still slinging the monkey head and Hacker for getting back in to the groove. Congrats to the young bucks who continue to post. But you should, your only twenty whatever. Must be nice.
Announcements:
Happy birthday to Good Hands. He’s 40, so buy him a foe-tee. Don’t forget the brown bag.
Brown
17 started and 16 finished what keeps Kevlar awesome, great pax pushing through an awesome workout. Here’s how awesome it was.
SSH x 20
Run a lap
Merkins in cadence x 10
Run a lap
Squats in cadence x 10
Count off by 4
Round 1:
1st cone: Merkins x 10
2nd cone: CDD x 10
3rd cone: 5 burpees
Teammates do air squats while they wait
Plank when finished
Winners do LBC’s while losers run a lap.
Round 2:
1st cone: Diamond Merkins x 10
2nd cone: Shoulder press x 10
3rd cone: 5 burpees
Teammates do air squats while they wait
Plank when finished
Winners do LBC’s while losers run a lap
Round 3:
Suicide to cones
Winners do LBC’s while losers run a lap.
Lifting gauntlet:
Pull-ups
Burpees on mat x 10
Leg raises over hurdle
Derkins
Swings
Box jumps
Curls or overhead press
Sandbag squats
Broad jumps
Incline sit ups
Dips
Tire flip
Side to side jumps
Barbell
Suspended Merkins
Mary:
Dolly
Rosalita
Louganis
LBC
Good ol Moleskin:
Well, I certainly enjoyed myself. I hope all the other pax did? Kevlar is the best the bootcamp there is, I hope I didn’t disappoint? Amazing job by everyone who came out. I didn’t hear too much mumblechatter, however, based on who was in attendance, I know there had to have been. YHC was probably too busy trying to keep up with everyone as the Q. Please sound off in the comments so we all can enjoy the real reason we workout…clowning and childish ridicule. Shout out to Cottontail for pushing through on a bum knee. Hope Spackler and his chronic back get back out soon. Thanks to Horsehead and Bulldog trusting me to lead the men of Kevlar.
7 Bros braved the cold temps and even colder iron and destroyed the best of the best F3 Meathead has to offer. I’ll explain later. For now, here’s how we got better than you.
The Thang
Workout 1
4x4x4’s (Complete 4 reps each arm of the 4 Called exercises)
Single Arm Swing
Cleans
Rack Squat
Snatch
Workout 2
5 Clean and Press each hand
5 Clean and Press and 5 Snatch
5 C and P, 5 Snatch, 5 High Pull each arm
5 C and P, 5 Snatch, 5 High Pull each arm, 5 upright Row, 5 Single Arm Swings
Workout 3
10 x 10
10 Swings
10 Merkins
Repeat 10 times
Workout 4
Dead Stop Snatches 3×5
Workout 5
Double Clean & Jerk, 3 rounds x 60 seconds AMRAP (for time and at this point we decided against AMRAP)
Workout 6
Supersets 3×5
Swing
Snatch
Clean
Squat
Deadlift
Upright Row
Workout 7
One handed swings
One handed curls
Workout 8
Jack Webb – merkin x 1, lawnmower x 2. Repeat up to 10 merkins and 20 lawnmowers.
Time. No Mary at Meathead
Good ‘ol Moleskin:
Well, as a last minute fill in, and having Q’ed just a week ago, I came up with a great idea. We have so many great pax that come through on Thursdays to blare music, not run, and lift and learn KB’s. So, I decided to take some of the more impactful pieces of workouts, from those who have Q’ed, that got great response from other pax, or just left us all dead dog tired. I only had one problem, I couldn’t squeeze all those I wanted to in 45 mins. I started off with a set from Fletch that got us going on a blazing pace. I followed that with a progressive complex that Busch punished us with a few weeks ago. After that, I used a great at home workout Bananas turned me on to and that he used leaving us gasping for air and cliching our chesticles. Although TR has been MIA for months now, before that he taught us quality over quantity with dead stop swings, snatches, etc. Chanel led one day with a simple but very effective, clean and jerk doubles AMRAP for 60 seconds. I threw in my favorite of supersets and added doubles to that as well. High Tide loves his TGU’s….we didn’t do TGU’s. We did use his one hand swing and a correct use variation of a KB curl with one arm. Last but not least, Bulldog recently bestowed upon us one of the nastiest combos in F3 even without a KB. A little surprised this hasn’t been done before at Meathead, until a few weeks ago, but Bulldog invited Jack Webb…and he has a KB too. A real disgusting way to finish this workout. I want to thank you all for your time and dedication to making Meathead simple, brutal, and unique. These bits and pieces of your workouts shows how strong F3Meatheads are.
Thanks to Arena for a strong out.
8 lunkheads came to play on what they quickly realized is the greatest day on the calendar…YHC’s birthday. Read below how we got stronger than you.
SSH X 20
Merkins x 10
CDD x 8
20 swings
10 cleans
8 snatches
20 swings
10 squats
8 clean and press
20 swings
10 2 handed press
8 high pulls
Notice the rep total…I’m 38 today. Enough with the birthday crap. Let’s keep lifting.
As a circuit, doubles, 3 times through
3×3 (heavy)
Squat
High pull
Clean
Snatch
As a circuit
3×10
Tricep ext
Lawnmowers
Lying down two handed press
Lunge
Tea bagger
Reverse lunge
No Mary at Meathead. We lift for 45 minutes.
Moleskin: Well, 38 today, so I incorporated that in the reps and it worked out well. Great to have Run Stopper pay us a visit and sling some bells. The rest of us out there today are meathead regs and it shows. We’re freaking huge. I appreciate all of the support over the last year and a half, coming out to Meathead and what it can do for you physically.
Announcements: click the link to help Run Stopper’s son, Cole,complete the Appalachian Trail. https://www.gofundme.com/75fs3yn8
13 meats showed up this am to finally kick their resolution where the sun don’t shine…and we did. What you missed:
Warm up:
Prying squat x 5
Good morning x 10
Overhead ext x 10
The Thang:
200 challenge
Swing – 50 reps
Snatch – 10 reps each
Clean & Press – 10 reps each
Reverse Lunge – 10 reps each
Squat & Press – 10 reps each
Lawn mowers – 10 reps each
Swing – 50 reps
Complex: 5 reps each exercise
Squat to Arnold Press
Clean to Squat to Arnold Press
High Pull to Clean to Squat to Arnold Press
High Pull to Swing to Clean to Squat to Arnold Press
10×10 Circuit
Swings
Merkins
Snatch R
Merkins
Snatch L
Merkins
Clean R
Merkins
Clean L
Merkins
Lunge R
Merkins
Lunge L
Merkins
2 handed overhead press
Merkins
Good mornings
Merkins
Deadlift
Merkins
3×3 Circuit
lying 2 handed press
seated overhead press
LBC
Moleskine:
Well, it has been about 7 weeks or so since I posted and longer since I Q’ed. Not sure how it went for everyone else, but I was dry heaving quite early on. Lots of regs out there today. Always good to see that kind of commitment. How bout bring a friend bros?! Meathead will continue to crush how fit you thought you were in 2016 like we did in 2015. So come lift, you know you want to. Thanks for the effort, mumble chatter, and opportunity to lead. Bro…out.
Announcements:
Prayers for Young Love and his knee
Joe Davis run this weekend
Kevlar relaunch Friday 1/8
10 men used whatever motivation needed to come work out, on a holiday. Here’s what we did.
The Thang:
prying squat x 3
SSH x 20
IW x 20
Swings x 20
Merkins x 15 IC
KB Superset Circuit 3×12
Lower Body 3×12
Front squat
Dead lift
Good Mornings
Lunge x 6 each leg
Racked squat x 6 each arm
Reverse lunge x 6 each leg
Upper Body 3×12
Clean R
Clean L
High Pull R
High Pull L
Upright Row
Two Handed Press
Partner Up
P1 runs P2 does exercise
Complete 50 reps
Round 1 – Swings
Round 2 – Racked Squat
Round 3 – Shoulder Press
circle up for merkin chaser. Pax all in plank. Hold plank until your turn to complete 10 merkins. Start with Q. Go around circle. Completed additional merkins to IC count to 5 once circle completed back to Q.
Moleskin:
Good to see a mix of F3’s finest and FNG’s this morning. Super sets in a circuit = zero mumblechatter. Glad we had some tunes. Pax definitely pushed hard today and owned the technique and style of the KB. The running would have been welcomed had it not been for the legs portion early on. Taking the elevator all day after this one boys. Welcome FNG “Vice” (Steven King). I know what your thinking, why not one of many book titles? His work and hobbies were much more entertaining. Great job Vice. Keep coming back.
20 non women didn’t mind getting their hair wet this morning and are now even bigger and better than you.
COP:
Prying squat 5 count
Good Mornings x 10
Merkins x 20
The Thang:
Partner Up. Complete as a circuit. P1 does set P2 merkins flapjack after each set
3×3 Doubles
Squat
Press
Clean
Snatch
5×5 Doubles
Squat
Press
Clean
Snatch
Mosey to field
Leave 1 KB 50yds away
P1 – swings
P2 – run to KB, 5 goblet squats, run back
Flapjack to 100 swings
P1 – snatch
P2 – run to KB, 5 swings, run back
Flapjack to 50 snatches
P1 – overhead press
P2 – run to KB, 5 cleans, run back
Flapjack to 100 presses
Mosey back to lot. No Mary because Mary is for Mary’s which is why we call it Mary.
3×15
Lawnmowers
Tricep extension
Upright row
moleskin:
When the AO is under construction, use the tools you brought…and we did. Right out the gate, doubles. Plenty of moans before, plenty of groans during, and sighs of relief when it was over. Lots of big bells out there, I didn’t see any hardware that looked like an accessory, if I missed one, time to move up to a big boy bell. The rain held off, so if you fartsacked so your makeup wouldn’t run, you were wrong. The rain did leave its mark as we were all wet, except for Puddin’ Pop, he was just straight sweatin’. Great job by all. Skunkworks is no joke. ‘Til next time bros.
announcements: new 3rd F, Munchkin, next Monday, 6:30am Dunkin Donuts, Rea and Colony
9 KB junkies showed this morning and handled an all out 0.0 beat down.
Disclaimer
Warmup:
Merkins x 20
Prying squat x 5
Merkins x 20
Prying squat x 5
Merkins x 20
Good Morning x 10
Merkins x 20
The Thang:
12,10,8,6,4
R&L
Snatch
Clean
Squat
Swing
Super Sets 3×10
High Pull R
One Arm Press R
High Pull L
One Arm Press L
Upright Row
Two Handed Press
Lunges
Deadlift
Moleskin
Another humid one this am. Tunes were gettin it done just like the pax. We mixed it up with high reps to low reps, light weight to heavy weight on the bells. First time I think I’ve ever been to a workout with zero mumble chatter, seriously…zero. A few barking spiders and a little “you gonna use that bell?”, and that was it. I’ll take that as a good sign. Great job out there today. Thanks for the lead and the willingness to follow. Sound off in the comments if you’ve gotten your wind back.
19 BRO’s, runners, and skunk heads alike all got a taste of SkunkMeat this morning. It turned out to be the best 45 minutes of the day.
Warmup:
SSH x 20
IW x 20
Good Mornings x 12
Swings x 25
The Thang:
Lower Body Supersets 2 x 12
Front Squat
Deadlift
Good Mornings
Lunge
Racked Squat
Reverse Lunge
Upper Body Superset 2 x 12
High Pull R & L
One Arm Press R & L
Upright Row
Overhead Press
Mosey to field
Partner up for sprints and doubles repeato 3 times
P1 sprints 50 yards and back
P2 does called exercise AMRAP:
Swings
Cleans
Rows
Snatch
Mosey back to lot for Mary
Luganis w/bell x 10
Flutter w/bell x a lot called by TR
LBC w/bell x 15
Moleskin:
Iron was lifted, music was played, running was done (yes I did too), and maximum effort was given. It was my first trip to SW since the move and first Q in a while. I got zero sleep knowing I was going to have to run, but that’s what makes Skunkworks the toughest F3 workout around. Once you think your tired from lifting, now go run. Great group this morning and awesome to see the pax jump in head first no matter what’s on the weinke and just crush it. No mumble chatter other than the grunting and breathing that comes with moving iron and sprinting for 45 minutes. If there was anything I missed, please sound off. Thanks to Night Court for a great send off.
Announcements: I stopped my recording and wasn’t listening. Check Twitter
19 Bros Including 1 FNB (Friendly New Bro – Tang) circled up, played music, and lifted…and dang it, I mean lifted. Here’s how these 19 are now better than you:
Warm up:
A couple of prying squats and 10 or so Good Mornings
The Thang:
Lower Body super sets 3×12