A dozen fine fellas made it out to a beautiful morning at Kevlar.
YE OLDE NAKED MOLESKINE
Don’t have time to rehash the details of such a quality workout. Just know it was good and worth coming out for! YHC did have to adjust the suicide portion of the plan due to Horsehead complaining of wet grass. Still worked out well and we were all still left in the dust of our 2nd oldest member Cage. The guy kills it just like Susudio used to however Cage actually does the right amount of reps and is just fitter at 57 years old than the rest of us! He does have a contender though in today’s FNG Nut Smuggler (nut is silent). The guy ran in from his house, nailed the workout, and ran home and he has Cage beat by ten years at 67 years young! Did he kick it? Yes he did!
PAX: Spackler, Pudding Pop, Cottontail, Cottonmouth, Horsehead, Pop Tart, *** Smuggler, Cage, Young Love, Manzel, Squid, Bulldog (Q)
Kotters for the Curls
Good group out at Meathead today apart from one who obviously had too many chicken chimachingas last night and was leaking out of his tights.
THE THANG
50 sec swings 10 sec push-ups, 40 sec swings 20 sec diamonds, 30 sec swings 30 sec diamonds, 20 sec swings 40 sec diamonds, 10 sec swings 50 diamonds. Repeat with tea bags and upright rows. Repeat with OH press and curls (for TR)
Two and a half minute rounds: One handed: 30 sec snatch right 30 sec snatch left 30 sec high pulls right 30 sec high pulls left 30 sec alternating swings Repeat.
30 sec upright rows, 30 sec goblet squats, 30 sec OH press, 30 sec combo.
Abs 30 secs Louganis 30 secs feet to bell, 30 secs flutter press 30 sec American hammer no bell
YE OLDE NAKEDE MOLESKINE
Tiger Rag was back at Meathead which meant we use kettlebells for the reason they were designed – the bicep curl! His area of the circle nearly got blown out by Horsehead who was struggling with some kind of gastric issue. Bananas thinks he saw a “bubble” it was that nasty so thank goodness he was wearing tights and well done to the lads for sticking out the workout. The cold meant that guys were sporting ski jackets (TD) and hefty gloves but they didn’t last long as the cardio kicked in. MADD even went Go Ruck style this morning and lots of meat runners today.
Good banter. Thanks Busch for the take out. Have a great rest of your week fellas. BD
Lots of pre-runners and mumblechatter out at Meathead today. When Header said he had to leave at 6am it meant we had to cram a lot into the first half hour…
THE THANG
SSH x 15
IW x 15
20 KB swings OYO
10 merkins in cadence
First round:
10 snatches, 10 goblets, 10 diamond merkins
20 upright rows, 20 tea bags, 20 wide arm merkins
30 OH press, 30 lunges, 30 narrow arm merkins
40 KB swings, 40 jump squats, 40 regular merkins
Second round:
10 KB swings, 10 jump squats, 10 regular merkins
20 OH press, 20 lunges, 20 narrow arm merkins
30 upright rows, 30 tea bags, 30 wide arm merkins
40 snatches, 40 goblets, 40 diamond merkins (ouch)
30 secs on 30 secs off
Swings, snatches, lawnmowers, clean and press, alt swings, one arm swings, cleans, bicep curls, tri extensions
Mary
YE OLDE NAKED MOLESKINE
Good crowd today in the cold. Got going early and got warm quick. Early slaughtering of High Tide over Alabama game, I also got stick for lack of clarity in exercise explanations, Header abused also due to early departure! Fireman Ed as chatty as trying to hang with Bananas talking over the Beats Pill Music
Thanks for allowing me to lead. Keep the new year resolutions up and drag some slackers out with you!
Bulldog
9 fine fellas posted in the chilly air at CDS today for a substiQ from yours truly.
THE THANG
SHH x 15
IW x 15
10 burpees/10 swings/10 tea bags
20 OH press/20 upright rows/20 hows your father
30 merkins/30 bicep curls/30 goblet squats
Partner up and catch me if you can to parking lot
Partner 1 runs lap – Partner 2 snatches – Flapjack
Partner 1 runs lap – Partner 2 high pulls – Flapjack
Partner 1 runs lap – Partner 2 clean and press – Flapjack
Partner 1 runs lap – Partner 2 alternating swings – Flapjack
KB suicides
10 swings – first median and back
20 swings – second median and back
30 swings – third median and back
Repeat with tea bags, OH presses, and flutters
Hit the hill
Partner up and 100 OH presses between the two as one runs hills
Repeat with tri extensions and two handed swings
Back to start
4 mins of Mary
YE OLDE NAKED MOLESKINE
Got the shout from Spackler yesterday that it was too cold for him to come out so I took the challenge. Good crowd today and we got a sweat on despite the freezing temps. Cage was killing it on the runs today.
Thanks for allowing me to lead. Have a great week!
BD
Temperature gauge read 27 degrees and unless you left your bell in a warm oven overnight it was going to be a nipple tingler this morning!
THE THANG
50’s
40 swings 10 diamond push-up
30 swings 20 wide arm push-ups
20 swings 30 military push-ups
10 swings 40 regular push-ups
30’s
20 teabags 10 upright rows
15 teabags 15 upright rows
5 teabags 15 upright rows
20’s
15 OH press and 5 curls
10 OH press and 10 curls
5 OH press and 15 curls
One handed sets:
30 sec snatch right
30 sec snatch left
30 sec high pulls right
30 sec high pulls left
30 sec alternating swings
Repeat with 25 sec rounds and repeat with 20 sec rounds
Abs
10 Louganis, 10 seated bicep curls, 10 seated tri extensions
Repeat with 9 of each and then 8 of each
30 secs Flutter press with bell
30 secs Dolly press with bell
30 sec American hammer no bell
Good crew this morning and everyone got at it quickly. Warm weather gear was quickly discarded although the fingers only got warm after a few rounds of snatches twenty minutes in. It’s tough to keep the whole body warm on a 0.0 workout but I believe mission was accomplished by the end. Witch Dr would have been proud! BD
Announcements: Christmas party this Saturday at Seaboard in Matthews. Would be great to see as many lads as possible even if stopping by for a quick beer.
I tweeted last night that I made the rookie error of agreeing to sub Q for Witch Dr who claimed to have a “dodgy back” before looking at the forecast.
I knew the numbers would be light and almost hoped for a no show so I could listen to the Weather Channel while sipping my hot tea in the car. Alas there was a car in the Elizabeth Lane Elementary parking lot but could it be a school employee? No it was Mighty Mite who had driven 15-20 mins from SOB land.
Quick conversation:
BD: You want to do this?
MM: Well I drove from Ballantyne…
BD: Bollocks! (in head) Well lets do it then! (out loud)
We headed for the covered awning as the wind blew and the rain swept in and as I set up the Beats Pill and the tunes muffled the awkwardness.
The only other time I have worked out alone with another man at 5am was with Header in the days of Pre-KB. That day we swung bells in perfect unison to the entire Bangles collection. We bonded and found ourselves singing along just like Chris Farley and David Spade in Tommy Boy:
https://www.youtube.com/watch?v=nLM6_rUp6NU
I didn’t feel that Mighty Mite was as sensitive a soul as Header so the tunes were a little more rock themed – Red Hot Chilli Peppers, AC/DC and the like. Before we knew it we were sweating it up and Header was long gone in the memory.
Great workout. Not a great deal of mumble chatter but I knew the pax enjoyed it as I could see it in his eyes…
Cheers,
BD
18 of Charlotte’s finest joined together for a Friday fun day workout bringing back the old family favorite – The Bro Gym!
THE THANG
Jog to parking lot for a warm up and partner up:
Partner 1 sprints a lap – Partner 2 jump squats. 10 hand slap merkins and flapjack x 2.
Partner 1 sprints a lap – Partner 2 sister mary Catherine’s or alt lunges and flapjack x 2.
Mosey to bro gym area – 45 secs on and 15 off. Various exercises with equipment.
Medicine ball merkin circle.
Mary
COT
YE OLDE NAKED MOLESKINE
Today was the day to bring back the Bro Gym. In that little shed if you can get past the dust and the cobwebs and the smell of cat (hopefully) urine there is a treasure trove of fitness equipment. Stretchy bands with handles, medicine balls, shot puts, rusty weight bars and even an old wind bike all of which are ideal for putting together a fun Friday workout. Mix that with some Eminem, the headlights of a Hyandai Sonata, and 18 sweaty men you have a pretty intimidating looking group.
It began with a partner warm up which involved a little touching but not the Joker kind! Hand slap merkins then lead into partner burpees with a double high five or partner chest bump whatever the preference. The size of your partner helped decide on that one as pax like Turkey Leg and myself may have bumped into something less appealing than the chest of a middle aged man. Coordination was a huge factor on this one and some modified and I don’t blame them!
Nightcourt looked a little spent today within the first 11 minutes of the workout as he said he was on the verge of losing his breakfast. Witch Dr enjoyed leading the springs thanks to Rhapsody and Cage decided to go against the flow and run the opposite way to the rest of the group! Rachel and Purell were cruising after a 3 mile pre run where they came back hardly sweating!
Have a great weekend. Thanks for the privilege of leading.
Cheers,
BD
Meathead pulled in some guest visitors from the south as we swung away to a mixture of music to appease all the pax!
THE THANG
1 min rounds – two handed
40 sec alt snatch 20 sec manmakers
30 sec alt snatch 30 sec manmakers
20 sec alt snatch 40 sec manmakers
40 sec tea bags 20 sec jump squats
30 sec tea bags 30 sec jump squats
20 sec tea bags 40 sec jump squats
40 sec OH press 20 sec dry docks
30 sec OH press 30 sec dry docks
20 sec OH press 40 sec dry docks
40 sec bicep curls 20 sec tri press
30 sec bicep curls 30 sec tri press
20 sec bicep curls 40 sec tri press
40 sec swings 20 sec merkins
30 sec swings 30 sec merkins
20 sec swings 40 sec merkin
Single arms 25 secs and 25 secs rest 25
Single arm swings
Clean squat and press
High pulls
Lawnmowers
Lunges
Jack Webb
1 swing – 2 upright rows
2 swings – 4 upright rows
3 swings – 6 upright rows
4 swings – 8 upright rows
5 swings – 10 upright rows
1 swing – 2 goblet squats
2 swings – 4 goblet squats
3 swings – 6 goblet squats
4 swings – 8 goblet squats
5 swings – 10 goblet squats
Mary
COT
YE OLDE NAKED MOLESKINE
Solid turnout at Meathead today with some lads joining us from south of the border. C-Span was curious about the accent and the choice of music as the Beats Pill blared out “Sweet Home Alabama!”
The plan today was to keep the bells and the body moving and gauging by the sweat it was mission accomplished. Good group of lads after the Meathead anniversary last week.
Thanks for joining and allowing me to lead. I’m back on Q at Kevlar tomorrow for more of the same!
Cheers,
BD
Great crew out at Skunkworks today for a death by suicides combo.
The Thang
SSH x 10
IW x 10
Suicides at 5 cones adding 5 merkins each cone.
Partner up.
Partner 1 – upright row
Partner 2 – run lap
Partner 1 – goblet squat
Partner 2 – run lap
Partner 1 – OH press
Partner 2 – run lap
Partner 1 – thruster
Partner 2 run lap
Flap jack each time
Ladder work (30 secs on 10 secs off)
Shoulders
1) snatch right
2) snatch left
3) Clean and press right
4) Clean and press left
5) OH press
Legs
1) t bag squat
2) good mornings
3) lunge right
4) lunge left
5) jump squat
Arms
1) bicep curls
2) tricep press
3) Clean right
4) Clean left
5) swings
Suicides with swings 5, 10, 15, 20, 25
Suicides with abs
Suicides with burpees 1, 2, 3 4, 5
Mary
COT
Ye Olde Naked Moleskine
Good to see some olde timers at Skunk today. No pre KB and no pre-run so the lads knew that the 45 mins would be enough!
18 pax showed for a bit of KB’s with some short sharp mileage which usually means some lung busting cardio and lots of sweat.
Some mass confusion at some points over who’s bell was who’s and the old “fat handle” comments that ensued with some friendly banter!
Thanks for allowing me to lead and to Tackling Dummy for taking us out.
Cheers,
BD
11 beasts braved a beatdown to some British beats at Meathead.
THE THANG
40 swings 10 clap push-ups
30 swings 20 wide arm push-ups
20 swings 30 military push-ups
10 swings 40 regular push-ups
40 teabags 10 upright rows
30 teabags 20 upright rows
20 teabags 30 upright rows
10 teabags 40 upright rows
Two handed Rounds :
30 secs – upright rows
30 secs – goblet squats
30 secs – overhead press
30 secs – combo of all three
Repeat x 3
One handed:
30 sec snatch right
30 sec snatch left
30 sec high pulls right
30 sec high pulls left
30 sec alternating swings
Repeat
Abs
30 secs Louganis
30 secs Freddie Mercury no bell
30 secs flutter press
30 sec American hammer no bell
Repeat x 3
Thrusters and curls
1 thruster – 2 curls
2 thrusters – 4 curls
Up to 5 thrusters and 10 curls
Back down the ladder
YE OLD NAKED MOLESKINE
Good crowd at Meathead today. Stone Cold was admiring his shadow in the streetlight swinging to “Don’t you think I’m Sexy” by Rod Stewart. The rest of us were sweating our butts off trying to complete 50 sets in the warm up. 30 seconds on the timer seemed a long time for some of the rounds but we pushed on and got it done. Definitely a few odd looks from the Elizabeth Lane moms watching us complete our ab workout in cadence to “Come on Eileen!” Enjoyed it and a pleasure leading!