13 bros, lunks, meatheads, sleeveless gods, etc., showed up this morning for a workout so brutal, we never really finished, unless your KB was the size of your kids baseball. Here’s what you missed while we did work for you:
Filthy Fifty:
No running, no warm up (Awesome! Come ready)
Partner up
1. 25 hand slap merkins
Each partner does
2. 50 heavy curls (except for TR. “It’s not a kb excercise” – 50 Lbc’s
3. 50 upright rows – 50 kb press
4. 50 kb swings – 50 kb press
5. 50 shrugs – 50 squats
7. 50 snatches – 50 kb curls
8. 50 total burpee pulls ups
9. More snatches and chest press
10. 40 Seal team sit ups
Moleskin:
In complete Meathead fashion, Probation doesn’t let a knee surgery put him on the shelf when it’s time to Q a workout…he crushes you anyway. Everyone was hard at work, switching out bells, working in with other groups, pushing and challenging themselves as most find themselves doing at a workout like this. Then there’s the chatterboxes. I’m not talking about the classic mumble chatter we like to reference, I’m talking about the two pax who spent the whole time like two mother hens on elliptical machines yappin’ away even over the sweet ’80’s rock tunes (and occasional ’80’s rap) that TR so graciously provided. Do that crap while your moseying during a boot camp. We came to lift. They know who they are, I’m embarrassed to name them. The other 11 of us pretended to count to 50 collectively trying our best to push through. Then, over to the playground for “pull up burpees”. I like variety, but that was like puttin’ perfume on a hog. Sore on the reg though. Thanks for the lead Probation, you never disappoint my friend.
Brown on behalf of Probation
Announcements:
F3 Dads at Southpark. Ask around
Sign up for F3Golf 2016.
9 pax are better today than they were yesterday, and better than you because you were too scared to get bigger, faster, and stronger…’til next time for you I guess. Here’s what you missed:
Merkins x 20
Prying squat 5 count
Good Mornings x 10
Partner Up. Complete as a circuit.
P1 does set P2 rests flapjack
3×3 Double Bells (3 sets 3 reps each, GO HEAVY)
Squat
High pull
Clean
Snatch
P1 25 swings
P2 25 merkins
Flapjack
5×5 (Doubles if you can) (5 sets 5 reps each)
Squat
High pull
Clean
Snatch
54321(Doubles if you can) (move up in weight as you move down in reps)
Squat
High pull
Clean
Snatch
We stretched a few butt muscles so we could walk like we weren’t trying to carry a corn cob without using our hands.
Moleskin:
A great mixture of pax this morning which is what I love most about F3. Some old, some young, some SOB’s, some A51 finest, some Foxhole legends, one Foxhole FNG, who was coming off months of baby duty. Welcome back Bartman. All levels of experience, all sizes of bells, but one thing in common, everyone left all they had in the tank at this AO. I’ve used the throw back lunkhead workout from high school in the ’90’s before, tweaked just right for KB’s and 45 minutes, and now we wished we were back in high school so we could recover faster from what just tried to crush us. Bigger, Faster, Stronger. It doesn’t get much easier and brutal than that. Great to see the eagerness to learn from all and the heart not to let a heavy bell get the best of us. By the end, all were lifting heavier than we came with and a few conquered 36kg. That my friends is the simplest version of #F3Strong there is. Great job today.
Announcements: Contact Tiger Rag, Bananas, or Brown if you are available to volunteer Thursday for the golf tournament. We may need you.
19 grown up men showed up this morning for what is now a very simple yet brutal workout, and later what will be a great benchmark for kettle bell success. The KB Pentathlon.
COP:
Warm up on your own beforehand. We ain’t got time for your SSH’s and IW’s.
The Thang:
KB Pentathlon:
5 exercises: 1H Swing, Snatch, Press, Clean, Racked Squat
6 minutes for each set
3 minute rest in between
Score = (#Reps) x (Adjusted KB Size) where Adj. KB Size = Wt of Bell (in kg) / 8.
EX: 100 swings with a 24 kg bell = (100 reps) x (24 kg / 8) = 300 pts.
Here is the spreadsheet: https://docs.google.com/spreadsheets/d/tspk8bJvVCOlaFQMl6GLuvQ/htmlview?pli=1
Mary: Seriously?
Moleskin:
I really don’t know where to start on this one, which is rare. This workout alone is exactly what Meathead is all about; simple, brutal, effective. Bottom line is, 6 minutes is a long time to lift a kettle bell, and 3 minutes is no where near enough time to rest. The strangest part was the lack of mumble chatter which usually drowns out the odd groans and grunts of Meathead. Even the tunes weren’t able to help much. From what I could tell, everyone looked to be getting after it and adjusting as needed to make it worth it. I was going to apologize to the site FNG’s, but you all actually picked the best one to come to. The initial plan is to circulate the KB Pentathlon around to the gear sites every so often, for change of pace, and to track your progress. Take the time to do the calculation and see what your number is. It’s a great way to understand your fitness/lifting level, plus, put it out there for all of us to give each other hell about. And yes, we are working on a way to count without having to count. One thing that I can’t let go without mentioning is Stump Hugger with his Pure Barre/aborigine approach to the workout. Hey, do what you gotta do, just glad you came out…bro. I do have to give T-claps to Chum. My man has been a staple at Meathead and nothing seems to phase him every week. Time for a bigger bell and a sleeveless shirt. Great work big man.
Announcements:
F3 Golf: Sign up slackers. It’s golf. The only real reason men get to use to get away from whatever you need to get away from. Is there even a question? Don’t play?…then volunteer. Plus, sponsorships and donations are rolling in and its gonna be phenomenal. Don’t be loser and work on April 30th…play golf.
15 dedicated pax (including 1 FNG) understood the value in a weekly strength training workout that never disappoints. More and more pax flexing in the mirror Friday – Wednesday and seeing results from Meathead, means more bells and opportunities for all of us to challenge ourselves and each other to unexpected strength gains. Here’s how today went down:
The Thang:
Around the World 10 one way 10 back
Good Mornings x 10
Halo 10 one way 10 back
Ladder:
Squat
Swing
2 Handed Press
Round 1: 1 Squat, 2 Swing, 3 2 Handed Press
Round 2: 2,4,6
Round 3: 3,6,9
Round 4: 4,8,12
Then, back down the ladder
4 exercise circuit twice through (2nd time x 7 reps):
2 handed swing and squat x 5
Clean and press right x 5
2 handed swing and squat x 5
Clean and press left x 5
Snatch right x 5
High pull right x 5
Snatch left x 5
High pull left x 5
Partner up…Doubles!!
Sets of: 8,6,4 – move up in weight each set
P1 – Alternate Arnold press from clean
P2 – rest
Flapjack
P1 – Deadlift
P2 – rest
Flapjack
P1 – Snatch (divide total reps per arm)
P2 – rest
P1 – Deadlift Shrug x 5
P2 – rest
Flapjack
P1 – Good Morning x 5
P2 – rest
Flapjack
P1 – Clean, Press, and Overhead Squat x 5
P2 – rest
Flapjack
3 x 10
Swings
1 Arm Row
Tricep Ext.
1 minute of Swings
No Mary at Meathead
Moleskine:
Well, as for Q’ing, it’s been a while for me. While I was out, I did some homework on kettlebell progressions, circuits, and exercises, to get the most out of our 45 minutes of Meathead. I’ve never done homework in my life, so this was new, but I enjoyed it. Everyone continues to keep moving forward with new KB elements and weights. Legs, glutes, and hamstrings are strong muscles we use more than we know, and you can see it paying off each week. We will continue to push the envelope with KB’s and strength training, leaving regulars and FNG’s exhausted, but ready for more. Great to see Hops out today, all the way from Union Co. and Dromedary from yesterday. TR bringing a BRR teammate and FNG, Clippy, (not sure how he slipped by with the last name Timberlake, not being named “Justin” or “N’SYNC”) showing that strength training is just as important no matter what kind of athlete you are. Splinter showed up with his “Run Stopper Starter Kit”, a small Clemson shirt and leggings. Names like “Men in Tights” and Chanel with a late entry of “Little John” were too obvious. I’ll let yall decide. Glad to see the Meathead dedication from Chum, Les Mis, Gullah, Awena, and Swiss Miss. Already veterans. And BLC for always bringing it as a WD. Hard work always pays off. Good job men. Thanks for taking us out Hops. Prayers for Zip.
Announcements:
No need to sign up for anything but F3Golf. Better hurry, it’s filling up fast.
13 men were intrigued to find out what a meathead was doing at a boot camp workout. We worked out in a circle, ran a football field, and even lifted some iron. Here’s how it went down:
COP:
SSH x 30
IW x 25
100 yard sprint and back (I promise it happened)
The Thang:
Mosey to the football field. Circle up. Kettlebells in the middle of assorted weights. Two stacks of cards in the middle of the circle. One stack for the pax, the other stack for the individual. Each pax member enters the middle of the circle. Turns over card for them to perform, and then turns over card for pax to perform until that person is complete with their exercise. The concept, to keep everyone moving and everyone honest. Here are the cards:
Pax:
Wide Arm Merkins
Burpees
Diamond Merkins
Shoulder Press
Lunges
High Knees
Jack Merkins
CDD
6 Inches
Individual:
20 Merkins
100 yard sprint and back
30 Tricep Extension
30 CDD
40 Merkins
10 Snatches
50 Mtn Climbers
50 Squats
10 Man Maker Merkins
10 Heavy Swings
20 Swings
20 Jump Squats
15 Burpees
Halfway through, we audibled and ran football field suicide sprint. (I happened, I promise)
Mosey back to the parking lot for Mary
LBC x 30
Rosalita x 20
Dolly x 20
Moleskin:
Great job out there by everyone given the structure change in the workout. As usual, once the pax understood their orders, everyone dug in and got to work. We all were at the mercy of the draw of the cards and ended up doing quite a bit of merkins in plenty of variations. Some of the pax got a first opportunity to use the kettlebell and find new muscles they didn’t know they had. T-Claps to Bulldog who showed up, Q jacked the weinke at one point, at the pax’s expense, and for his constant mumble chatter for 45 minutes straight. Always like your spirit! Thanks again for allowing me to lead such a great group of men.
7 studs continued their pursuit swollness in the gloom and got all they could handle! See below!
COP:
SSH x 25
IW x 25
Merkin x 15
The Thang:
Swings x 20
High Pulls x 10 each
Clean and Press x 10 each
Forward Lunge x 10 each
Snatch x 10 each
Repeato
Plank when done
Swings x 20
Reverse lunges x 10 each
Lawnmowers x 10 each
Squats x 20
Overhead press x 20
Repeato
Plank when done
Ladder competition:
Overhead press from rack
1 rep each side
2 reps each side
Continue back down by 1 once you can’t lift another rep
Plank when done
Snatch
1 rep each side
2 reps each side
Continue back down by 1 once you can’t lift another rep
Plank when done
Winner does one merkin, the rest of us do the winners total
One arm dead lift
1 rep each side
2 reps each side
Continue back down by 1 once you can’t lift another rep
Winner does one merkin per pax, rest of pax does winners total holding plank until pax is done next to you
Overhead ext x10
Chest press x20
Moleskin:
Great job by everyone out there today! Meathead will continue to challenge the pax physically and you’ll be better for it with continued effort every Thursday. Talk of the new F3Meathead tshirt began to surface. You’ll need to post to find out more! Probation is on the books for a smedium!!
11 seriously jacked freaks emerged in the misty gloom this A.M. to get their weekly dose of iron. No screwing around, we get after it.
COP:
SSH x 25
IW x 25
Good Morning x 20
The Thang:
10 Swings
10 Merkins
10 Dead Cleans
10 Merkins
10 Dead Snatches
10 Merkins
Repeato
KB Beast: Bell never touches the ground. 10 merkin penalty (this is where we start to lose Fireman Ed)
1st cone: 10 High Pull R
2nd cone: 10 Over Head Squat
3rd cone: 10 High Pulls L
4th cone: 10 2 Handed Snatch Press
5th cone: 20 Swings
Now Go Back
KB Ladder:
Swing, High Pull, Clean, Snatch
Start on Right Side. Complete each exercise consecutively up the ladder to 4 reps, then back down to 1 rep.
Repeato on Left Side.
Body Part Training:
Lower Body:
Good Mornings x 20
Goblet Squats x 20
Swings x 20
Upper Body:
Upright Row x 20
Tricep Ext. x 20
Shoulder Press x 10 each arm
A little extra time:
Snatch Squat Press x 20
Round Robin Swings:
Circle up, complete 20 swings, move to your left for different sized bell.
Mary:
There is no Mary at Meathead!!
Moleskin:
Well, a pax full of knuckleheads leads to an interesting workout. Fireman Ed is a horrible listener or doesn’t know his left from his right. Or, he had a longer night than anyone knew about. Welcome back to Meathead son! Bulldog brought his pill, only to die on us half way through. YHC was pretty sure he was loud and clear with calls, but maybe harder to hear with all the chatter. There was a much talked about Walmart apparel purchase that was onsite, and questioning of too many shirts with sleeves at Meathead. YHC guilty as charged. Hey, the weather has changed recently. Numbers continue to grow, which is great to see. Still waiting for all of the BRR pax to come maximize their frames now that they’ve maximized their lung capacity. Chicks dig pecs! It’s an honor to lead as always. Thanks for your commitment to Meathead!
Announcements: Mud Run 10/4. Pay your way on the bus. You’ll be glad you did.
Brown
23 men put Labor Day shenanigans behind them and tried their best to hold their own, and their bell, this morning.
COP:
SSH x 25
IW x 24 (I shorted you one)
Merkins x 10
The Thang:
Get in groups of 3 or 4. Use a different size bells each set. C’mon, challenge yourself a little:
Dead Clean x5, x10, x15 Right side, Left side
Swing Clean x5, x10, x15 Right side, Left side
Snatch x5, x10, x15 Right side, Left side
Good Morning x5, x10, x15
Partner up same size bell and mosey to lower lot.
P1 – Farmer carry to top of hill and back
P2 – Merkins
Flapjack until 200 merkins complete
P1 – Farmer carry to top of hill and back
P2 – Squats
Flapjack until 175 squats complete
Mosey back to upper parking lot
Back in your groups of 3 or 4
2 Handed Swings using different size bells, 2 sets:
x10
x15
x25
x50
Mary:
LBC x30
Moleskin:
Pax was a little confused being pulled out of their comfort zone, pushed to use different sized bells to get a more effective workout. Complacency is for the weak! After a set or two, everyone pretty much got after it. YHC used my own version of cardio with the farmer carry hills…again. You know you like ’em! 0.0 forever! With a challenging sized bell, the forearms started to go right about now. TClaps to Semi-Gloss for stepping up to a fiddy this morning. Blinded by my focus on sticking to the weinke, other than good effort, I didn’t notice too much going on throughout. Howeva, I did notice 3 of the pax with their own version of a BRR taper using smaller bells than normal. Once we made it back for swings to close it out, gassed forearms were compromising grip and left some to wonder how they would hold the steering wheel to drive home. The kettlebell is a great tool, and when used often and correctly, can ALMOST make you look as good as Run Stopper! Thanks for coming out, leading is always a worthy experience. Thanks to Scratch and Win for taking us out.
Brown
Announcements: I forgot them, so check the website and emails for convergences coming up.