A last minute sub Q for Blazing Saddles meant a hodge podge of exercises and tunes today for the men of Kevlar.
THE THANG
SSH x 10
IW x 10
Merkins x 10
Honeymooners til it hurt
Mosey to parking lot and partner up
Partner 1 runs a hot lap while partner 2 does called exercise and flip.
Mosey to soccer field still partnered up.
Partner 1 runs lap while partner exercises and flip:
Indian Run around track with half group sprinting and others jogging – flip.
Suicides combos
Jack Webb with diamond merkins and ab exercises
COT
YE OLDE NAKED MOLESKINE
Been a while since I had ventured out to Kevlar due to a dodgy back but good crew today. “Saddle Bags” had not realized he was on Q but I had heard he went under the knife yesterday so checked in last night and considering he cant lift anything for 2 weeks I took on the Q.
Random music today from the Road Trip Radio Spotify playlist. Only pax I heard singing along was Busch and Nightcourt and plenty of dodgy tunes to grunt and groan to! Lots of cardio today cos I needed it so hopefully the lads got something out of it too.
Have a great Masters weekend fellas #goTiger!
Bulldog
Happy days were back at Kevlar for a fun Friday!
THE THANG
Jog to parking lot for warmup – SSH and the like
Hit the hills 5 times adding a burpee at top for each hill.
Mosey to the bro gym for some exercises (see moleskine)
To the field for sprints and mary
COT
YE OLDE NAKED MOLESKINE
There are days where you may pop over to a neighbors because you are out of milk or need to borrow a tool or need a helping hand to move something heavy. I liken this to my dilemma last night when handed the Q last minute by Tackling Dummy. I was certain that there was one thing needed to bring the fun back to Fun Friday – The Shake Weight. We generally bust this device out just after the New Year but despite my desperate texts no one seemed (or claimed to) have one handy…
Enter Tiger Rag. I texted. Nothing. Left a voicemail. Nothing. And then at 8:24 pm it was the return call I was waiting for. Tiger Rag not only had one Shake Weight – he had two! Not only that – he had actually stopped by Covenant Day and dropped both off in the long grass next to the fence in the dark much to the shock of a dog walker who appeared out of nowhere! That’s a true friend. It does so happen that TR has been on a strict Shake Weight exercise regimen these past six months in a bid to get back in F3 shape. His forearms look like Popeye’s.
Speaking of forearms the Shake Weight shaker during the bro gym segment had to stand on the picnic table displaying their skills for all to see. Singles to doubles to behind the head – everyone had their own style and tried to work it to the music. When “Beat it” by Michael Jackson came on the pax took it to a whole new level.
Enough of those shenanigans. Good workout. Beautiful weather and have a great weekend lads! BD
12 studly men ventured out for a monster of a Meathead workout.
THE THANG
Warm up
10 x Two handed swings
10 push-ups with right hand on Bell
10 push-ups with left hand on bell
Repeat down to one.
10 deep goblet squats
10 lunges right leg without bell
10 lunges left leg without bell
Repeat down to one
10 two handed up right rows
10 kettlebell high pulls right arm
10 kettlebell high pulls left arm
Repeat down to one
10 bicep curls with kettle bell
10 cleans with Right arm
10 cleans with left arm
Repeat down to one
Doubles with partner – swing, clean, squat, press rounds of 3,4,5 & 6
Big Finisher
Snatches x 5 each arm
Thrusters x 5 each arm
Goblet squats x 5
Single arm swings x 5 each arm
5 burpees
Repeat x 2
COT
YE OLDE NAKED MOLESKINE
Record turnout for 2018 at Meathead this morning and it may have something to do with the temperature being above 20. YHC likes to think it was the promise of a tough workout and quality tunes of the 90’s variety. As I pulled into the parking lot Fireman Ed was already yapping away and I considered tapering the workout to allow for his green bell and lack of form but we ended up sticking to the plan banging out 124 merkins in the first few minutes. Here are some things we learned this morning:
Good crack today fellas. Thanks for coming out and keep up the momentum for 2018.
Announcement: New Third F named the ManCave meats at Arboretum Panera Bread at 6:30 am on Fridays. Going through the daily study of www.hereadstruth.com
Cheers,
BD
Fellas,
I hope that you had a great Christmas. I have spoke to many of you about a paintball day this Saturday from 12-3pm at Palmetto Hills Paintball in Rock Hill, SC.
I have a private ref scheduled for our group and it should be a good chance to blast your kids on some fun courses! We have around 20 committed right now and we could easily double that. Here is some info to help you make the decision:
Location: Palmetto Hills Paintball, 1481 Anderson Road S, Rock Hill, SC 29730
Time and Date: Saturday 12/30/2017 from 12pm-3pm (get there 30 mins early to rent equipment)
Cost: $20 ish per person for rental guns, masks, air, field time etc depending on amount of paintballs you use. I usually go to Dicks and get 4000 paintballs for $55 to save money and have plenty to play. Paint is more expensive on site.
Other info: Kids are supposed to be 10 or older and you have to sign waiver. Games are high powered so no pansy kids who may cry and it will be cold and it will sting. Have them wear layers and you can always rent a protective vest if you want for $3.00
Fire away with any questions. Hard commits so far are YHC, Header, Busch, Bananas, Tackling Dummy, Spackler, Hops, Sidecar, with maybes on Horsehead and VooDoo.
Hope to see you there!
Cheers,
BD
The Meathead boys came out in force for a tough old workout today at Elizabeth Lane.
THE THANG
Quick stretch, warm up, and disclaimer
10 snatches each arm
10 merkins
10 swings each arm
10 merkins
10 high pulls each arm
10 merkins
10 clean and press each arm
10 merkins
Repeat above exercises with 8,6,4 reps
50 sec killers
40 sec two handed swings – 10 sec tbags
30 sec two handed swings – 20 sec tbags
20 sec two handed swings – 30 sec tbags
10 sec two handed swings – 40 sec tbags
40 sec upright rows – 10 sec OH press
30 sec upright rows – 20 sec OH press
20 sec upright rows – 30 sec OH press
10 sec upright rows – 40 sec OH press
40 sec alt swings – 10 sec goblets
30 sec alt swings – 20 sec goblets
20 sec alt swings – 30 sec goblets
10 sec alt swings – 40 sec goblets
Partner up
Alternate KB partner burpees with double snatches up to 5.
Mary
V ups feet touch KB 8, 6, 4, 2
Louganis 2, 4, 6 , 8
COT
YE OLDE NAKED MOLESKINE
Having not swung the KB’s much the last couple of weeks YHC put down on paper what appeared to be a modest workout to get back in the fold but after 8 mins this was clearly not the case. Faultine was complaining, Blazing Saddles was cursing his new 45 KB, and Horsehead had started eyeing up the flatbed of his pick up truck for where to collapse. The fellas held on and got through the “50 second killers” as well only to be met with the burpee double snatch finisher which combines all of the exercises you hate in one swoop (except for Turkish get ups!) No Regerts killed was the only one who looked like he could do those all day long…
Good group of lads and good efforts by all. Have a great day! BD
ANNOUNCEMENTS
Sign up for F3 Golf
Our new Yoga Studio in SouthPark www.vibe5fitness.com is having a 5 day for $5 special so get your wives out there! As I mentioned they have a teen athlete class Sun Oct 1st to get your kids flexible for their sports too.
THE THANG
14 showed their mettle to swing their metal at Meathead this morning.
THE THANG
Warm up (Thunderstruck) – burpee for every time “thunder” is said (33 by the way)
Round one (25 secs each)
2 handed swing
Alt swing
Rest x 3
Round two
Goblet squat
Good mornings
Rest x 3
Round three
Upright rows
Overhead press
Rest x 3
Round four
Snatch – R
Snatch – L
Curls
Rest x 3
Round two
Lunge – R
Lunge – L
T bags x 3
Round three
High pulls – R
High pulls – L
Tri press x 3
Finisher
10 swings
10 OH presses
10 upright rows
10 good mornings
10 diamonds x 3
Mary
YE OLDE NAKED MOLESKINE
With the weather last night in our neck of the woods the warm up to Thunderstruck was very apt. In between SSH’s and IW’s and lunges it was a burpee for everytime “thunder” was mentioned. 33 times total so the pax were nice and warm come the KB portion. Lots of supersets today and the temptation to drop the bell was immense. Great job by all today!
18 men at Kevlar just about dodged the downpour and left better for it.
THE THANG
Run to cross in middle of campus
Warm up exercises.
5 burpees run a lap of church
10 burpees run a lap of church
15 burpees run a lap of church
20 burpees run a lap of church
Back up to soccer field and partner up
Exercise 1 – sprint to first tire 5 air squats sprint back and partner goes. Increase air squats to by 5 to all four tires.
Exercise 2 – sprint to first tire 10 wide arm merkins sprint back and partner goes. Increase merkins by 5. Partner waiting does plank leg lifts.
Exercise 3 – sprint to first tire 6 jump squats sprint back and partner goes. Increase by 2 each time to all four tires. Partner waiting does flutters.
Exercise 4 – backward sprint to first tire burpee and forward sprint back. Increase by 1 each time to all four tires.
Exercise 5 – suicides to all four tires and partner waiting does dollys.
Jack Webb – 1 diamond merkin x two lunges. Repeat up to 10 diamond merkins and twenty lunges.
Mary
COT
YE OLDE MOLESKINE
Not a great deal of time to catch the breath today especially once the burpee lap combo kicked in. Rare sighting of TR and the orange jeep today which was a special treat. Fireman Ed was his usual chipper self, Harley complaining about the lack of fun on Fun Friday, Picasso killing it on the tire sprints, Whip and Rhapsody reminding us of how fast we used to be in the glory days. YHC did not cater the tunes to Cinco De Mayo whatsoever but Faultline was certainly loving the tunes singing along to Pearl Jam and Two Princes.
Thanks for allowing me to lead. Have a great weekend. BD
Announcements: Compass on Friday mornings ChikFilA – going through the book of Proverbs. Come on out for some “nuggets” of wisdom from King Solomon. Next week Ch 3.
12 studly gents came to Meathead for a kettlebell workout that got the muscles, heart, and lungs all a flutter.
THE THANG
Quick stretch
20 swings 5 curls
15 swings 10 curls
10 swings 15 curls
5 swings 20 curls
20 goblets 5 OH press
15 goblets 10 OH press
10 goblets 15 OH press
5 goblets 20 OH press
20 UR rows 5 deadlifts
15 UR rows 10 deadlifts
10 UR rows 15 deadlifts
5 UR rows 20 deadlifts
Circle of pain (40 secs exercise)
Form a circle and depending on weight of bell pax were given a specified exercise to perform for 40 secs. At end of 40 secs pax moved right performed merkins/burpees during the 30 sec rest. Heavy bell was 50Lb plus, medium 45-40LB, lighter below 40LB. Exercises below:
Heavy – tbags
Medium – high pulls
Light – lunges
Heavy – swings
Medium – snatches (double)
Light – clean and press (double)
Heavy – goblets
Medium – alt swing
Heavy – UR row
Medium – cleans
Light – Romanian one legged deadlift
Round 1 – Between each – 10 diamonds
Round 2 – Between each – 15 wide arms or 5 burpees
Dolly with KB press
COT
YE OLDE MOLESKINE
Good crowd and lots of debating the music which was supposed to be from the 90’s. For some this was college and others it reminded more of high school and then for others the ride to kindergarten # RESPECT!
Brown asked for some cardio KB’s today and there was a lot of heavy breathing and sweat stained sleeveless going on some hopefully mission accomplished. Good seeing Scratch N Win back out although he looked very peekish and didn’t say a lot and was as the guy next to him in the circle I was awaiting a merlot spillage.
YHC helped the tall guys out today especially Freedom, Tackling Dummy, and Hoover in the option of merkins over burpees for anyone over 6 feet. It seemed like several others were very generous with there height estimations or they were just #smoked.
Thanks for the lead.
Perfect morning for swinging the bell with some 90’s tunes wafting over the airwaves…
THE THANG
40 swings 10 push-ups
30 swings 20 push-ups
20 swings 30 push-ups
10 swings 40 push-ups
40 teabags 10 high pulls
30 teabags 20 high pulls
20 teabags 30 high pulls
10 teabags 40 high pulls
Two minute round:
Two handed:
30 secs – upright rows
30 secs – goblet squats
30 secs – overhead press
30 secs – combo of all three
Repeat x 3
Two min and 30 sec round:
One handed:
30 sec snatch right
30 sec snatch left
30 sec rack right
30 sec rack left
30 sec alternating swings
Repeat x 3
Abs and Arms
Louganis x 10
Curls x 10
Russian twists x 10
Repeat x 4
YE OLDE NAKED MOLESKINE
The men of Meathead may have met their match today in a pretty grueling workout. It was too much for one individual named Brown who struggled from the start and switched from a 50 lb bell down to a 35 lb bell and finally back to his car before the clock struck 6 am. Apparently “nature called” but there were several questioning his manhood as the wheels screeched out of Elizabeth Lane!
There wasn’t much standing around today and we hit it early and hard with the swing/merkin combo that got the grunts going early. YHC threatened to repeat exercises should KB’s hit the ground so the forearms were raging trying to keep the KB’s moving.
Nice job by all. Thanks for allowing me to lead!
ANNOUNCEMENTS
Friday – Third F Compass group meets at Arboretum Chick Fil A – 6:30am. Going through Lent study at www.hereadstruth.com
Wednesday – Third F new study at 11:45am at Le Peep in Arboretum going through the book of John. Starts next week.