24 pax responded to the call of the ultimate pool workout but only two heeded the call to go sleeveless. Chest and bi’s were the name of the game off the bat.
THE THANG
Partner up, grab a KB, and circle up.
SSH x 16
IW x 16
Parker Peters x 16
Right arm high
Left arm high
Six inches for a Country Livin 10 count
Circle of Pain
Kettlebell curls alternate around circle for biceps.
Different chest work out in between bells all to 10 count in cadence.
Pax move clockwise to get taste of different weighted KB’s
Hills
Partner runs hill
Other partner does burpees with knee tuck
Combine for 50
Merkin ladder
Partner up and then 8,6,4,2 merkins in parking spots and race partner around lap in opposite directions.
Playground
Group 1 – sprint to fence and back
Group 2 – tri dips on picnic table
Group 3 – donkey kicks with merkin on swing
Group 4 – pull ups
Rotate when running group returns
Repeato x 3
Mosey back to school – jail break to flag pole
Circle of pain round 2
KB curls on bell
Abs in between
YE OLDE MOLESKINE
It was all about the chest and bi’s for the Kevlar workout today. The pre tweet mentioned showing off the guns and only YHC and Runstopper were brave enough to participate. The rest of the pax were soon wishing they’d left the sleeves at home as they got swolled up real quick in the circle of pain. The silver bell was certainly a doozie to curl when it came time as was Big League Chew’s mammoth 53 pounder. As we headed out of the COP Runstopper pulled a Semi Gloss and left the shirt behind but thankfully Donkey King left his on!
Kotters to Cottonmouth for taking the time to post after all of his time spent on the golf outing. He was certainly feeling it on the burpee hill combo – as were the rest of us.
Switched things up today by hitting the playground to knock out a few pull-ups now that we have some daylight which worked well. Welcome to FNG Doodles named after the Chic Fil A cow!
All in all a good workout which should make sure that we are all pumped for the pool this weekend.
Enjoy time with your family and friends this Memorial Day weekend.
Bulldog
ANNOUNCEMENTS
Monday workouts converge at Matrix and Foxhole
July 14th is F3 pool party
The Skunk Works faithful showed up in force today and were met with the man faces of Jack Webb with a KB twist.
THE THANG
IW x 15
2 handed swings x 15
Peter Parker’s x 15
Parker Peter’s x 15
1 handed alternating swings x 20
Jack Webb KB style # 1 (1 press and 2 KB curls up to 8)
Mosey to lower lot for stations
Station 1 – run lap of parking lot
Station 2 – decline merkins on two KB handles
Station 3 – burpee jump ups on bench
Station 4 – KB deck squats
Repeato
Station 1 – run lap of parking lot
Station 2 – lawn mowers
Station 3 – burpee incline bench press and jump ups on bench
Station 4 – KB deck squats
Partner up
Catch me if you can with 10 diamond merkins partner running backwards to flag pole with KB’s.
Jack Webb KB style # 2 (1 burpee and 2 UR rows up to 8)
Jack Webb KB style # 3 (1 Louganis and 2 twists up to 8)
Harley on Q – 20 burpees for any pax not pitching in for F3 golf outing.
COT
YE OLDE MOLESKINE
We all know that Runstopper loves his Jack Webb workout. It’s a good one for the local news cameras and it sounds tough when its done right with all the pax shouting in cadence. So YHC thought we might as well do it three times in our 45 minute workout – each with a little flavor of its own. After the first round though I was second guessing whether number 2 and number 3 was a little ambitious!
Great work by all today. Didnt hear a lot of mumble chatter even from Brown who posted after a 7 day hiatus! Busch killed it with the 50 pounder and Coleslaw was also hanging tough the whole way through. Hats off to Bugeater, Splinter, and Stone Cold for the double down today. Thanks to Country Livin’ for taking us out in prayer.
Bulldog
21 pax posted at Kevlar on this fine morning and were met with a non-stop workout that got the juices flowing and those legs feeling like jelly.
THE THANG
Mosey to school. Turn back to wait for Hacker.
10 burpees for tardiness.
Circle up.
SSH x 15
IW x 15
Dry dogs x 15
Slow squats x 15
10 burpees OYO
Merkin ladder with 5 sec hold to 8
Get in 4 groups
Group 1 – run lap
Group 2 – tri dips on benches
Group 3 – two footed jump ups on bench
Group 4 – burpees
Repeato
Mosey to hills
Partner up
Combine for 75 jump squats between pair while partner runs hill
Combine for 75 diamond merkins while partner runs hill backwards
Race – first pair to 10 hills alternating while partner squats
20 merkins for all losers
Mosey to soccer field
Groups of three with a KB and a tire
#1 – runs three sprints
#2 – KB presses
#3 – dry dogs on tire
Second round
#1 – runs three sprints
#2 – KB curls
#3 – stagger tire merkins
Third round
#1 – plank walk once
#2 – KB Louganis
#3 – Russian twists with tire
Circle up
Merkin up/down wave
COT
YE OLDE MOLESKINE
You know the pax are working hard when someone’s legs collapse after 10 minutes of the workout. Flutie Flakes hit the curb had after a tough opening period. Hacker was partly to blame for showing up late and causing a burpee punishment. FF pushed through the pain as did all today. YHC even saw the Turkey Legs limbs give a little wobble today! We saw a brief cameo of Dolphin who joined the group midway through mile 46-48 of his morning run. He knocked out a few merkins and then took off to complete his 100 mile mosey.
Kudos to Header and Deans List for winning the 10 hill race leaving us well and truly in the dust. Back to the bells and tires which proved too much for Big League Chew as he took his bell and left! Despite his departure the pax finished strong with Simba’s plank walk looking a lot straighter than a few weeks ago!
The merkin wave is always a nice finisher and Clowncar about spewed a lung on his “up” call. Great to see you back pal.
Great group today. Thanks for allowing me to lead.
Bulldog
ANNOUNCEMENTS
Sign up for F3 golf today.
SPEARHEAD collecting cans tomorrow at workouts.
Get involved with a third F. Lots of groups meeting at different times.
23 top lads (one more than Centurion) ventured out to Kevlar for a little “how’s your father” this morning. Several joined Brown for his pre cross fit workout too.
THE THANG
Mosey to lower lot
SSH x 15
IW x 15
Merkins x 18
Squats x 15
Wide arm merkins x 12
Lunges x 12
Diamond merkins x 9
Split into 3 groups:
#1’s – wind sprint to top of hill, touch gate, and back.
#2’s – decline plank shoulder touches on benches (add merkin if need be)
#3’s – burpee jump ups on bench in porch
Exercise until sprinters get back. Rotate. Repeat twice.
Mosey to soccer field:
#1 kettlebell exercise
#2 sprint three times between partners
#3 tire exercise
Rotate and repeat several times with different exercises
Jack Webb burpee style:
1 burpee
2 lunges
Repeat up to 7
Mary
YE OLDE MOLESKINE
Great temps this morning and for those who came out to Browns pre-workout we got a double dose. I’ve witnessed bells, plates, bricks, and ropes come out the back of someone’s car but this is the first time I’ve seen a bench press! The fartsackers rolled in for the main workout and got a good old sweat going. We hit the lower lot early in a bid to get our monkey humpers out of the way before the Bible study boys rolled in but, alas, no. A church member almost parked his car in the middle of the circle of pain before we got to the fun part. Brown was buzzing from his early morning Q and only really got quiet as the merkins piled up with regular, wide, and diamonds coming thick and fast. Spackler was flying on the sprints up the hill as was Turkey Leg as both were showing off their Fast Twitch speed. Group one took the “fellowship” pace up the hill which meant pax gasping for air on the jump up merkins and shoulder taps.
The old chestnut of the KB, tire, and sprint combo got the lungs going and the finisher of the Jack Webb (burpee style) was about all she wrote. Have a great Friday and sign up today for the F3 golf outing. Should be a really fun day!
Bulldog
Thunder woke me up at 3:30am as it did many others and my wife said “will it still be on? Surely you’re not still going?”
6 MEN showed up to skunkworks against the advice of their better halves to swing the metal in the thunderstorm!
Workout
24 side straddle hope
24 imperial walkers
20 Merkins
The group paired up for farmers carry around the church loop parking lot.
Then over to the grass area for kettle bell and run workout.
12 different kettle bell exercises consisting of
Curls, 1 handed high pulls, squat with press, squat with curl, law mower pulls, T baggers, good mornings, Lu gainous, bent over rowing, 1 handed swings alternating hands, 2 handed high pulls
Partner 1 runs a lap around the track while partner 2 does the exercise, then flapjack
Finish off with 5 jack webs
Susudio
27 pax ventured out of the shadows for a good dose of Skunk Works with a country twist.
THE THANG
SSH X 15
Merkin X 15
KB Curls X 15
Mozy to driveway:
Partner up(same weight) & prep. for farmer carry. Running & 7 burpees.
Finish at Lot:
Hold onto partners!!!
Bottom of hill: called exercise
Other:Running
100 between both
Set #1 Abs:
Lou Ganis(sp?) X 100
Set #2 Biceps:
KB Curls X 100
Set #3 Triceps:
Skull crushers X 100
Set #4 Chest:
Merkins (on KBs if brave) X 100
Set #5 Shoulders:
Presses X 100
Run up hill backward
Set #6 Legs:
Goblet KB Squat X 100
Run up hill backward
Mozy back to Flag Pole:
•Press/curl jack webb. 1 press/4 curls to 5/20.
•15 Mountain Climbers
•Press/curl jack webb. 1 press/4 curls from 5/20 down to 1/4.
MOLESKIN (OR RACOON SKIN)
IMO everyone should Q a workout within 3-6 months of coming as a FNG. When I was asked to Q last week I almost wet my pants. I never finish near the front of the pack, I usually have no clue who anyone else is & as soon as the workout is over I’m ready to leave. But Q-ing changed that today. My adrenaline kicked in about 2:30 this morning & I couldn’t sleep for fear of fart sacking on the day I was called to Q. It’s a healthy weight placed on the shoulders of the Q as I knew I had to push 20-30 men who were more fit, experienced & my elder. While Q-ing today I didn’t get out of breath, or fatigued once. I’m sure it’ll catch up to me around 9:00am or so. But I felt like I was able to lead men. And sure, it’s only a workout but that translates. If I can lead men at 5:30am through a workout that I can typically barely complete myself, I instantly feel equipped to lead my family better. I instantly feel like I can be a better leader in my work place. And I feel that I can lead better for Christ.
So thanks so much for the opportunity to Q this morning. I can’t wait for the next time. And I also can’t wait to not be able to feel my arms around 9:00am this morning when the adrenaline wears off.
Country Livin’
18 strong men posted at Kevlar for a little running and some other fun stuff. After some good-natured jokes about the Q and here is what we did:
WARMUP
SSH x 25 IC
IW x 20 IC
Merkin x 15 IC
Squat x 15 IC
THE THANG
Jog to courtyard around the back side of the church, mix in some Karaoke, high knees, and butt kicks along the way. Partner up, size doesn’t matter.
P1 runs 1 lap around church while P2 does AMRAP of called exercise, flapjack. Plank when done.
1 – Regular merkins
2 – Deep squats
3 – Diamond merkins
4 – Alternating lunges
5 – Wide arm merkins
6 – Jump squats
Quick mosey to the other courtyard, break into 3 groups
Group 1 – step ups
Group 2 – dips
Group 3 – 15 burpees
Rotate once group 3 is finished with burpees
Repeato x 2 — AUDIBLE after round 1…here comes the bible study group…let’s mosey so as not to disturb.
Mosey to bottom of hill
Jacob’s ladder to 7 burpees, plank at top when done
Mosey back to field
Jack Webb up to 8 merkins x 4 arm raises
Mary
– LBC’s x 40 OYO
– Dolly x 20 IC
– Lemon squeeze x 15 OYO
Still time left, 10 burpees OYO
Moleskine:
Great work by the pax today. Heard some mumble chatter going on during COP from the direction of Bananas and crew (who else, right?), but was concentrating on counting so couldn’t really tell what the fuss was about. No doubt the laughter was at YHC’s expense. Once we got into it there wasn’t a whole lot of chatter, other than Brown asking “how deep are deep squats”. You can imagine the jokes that were flying after that comment. We’re such a mature bunch. YHC had to call an audible on the group work after the first round so we wouldn’t scare off the 6am bible study group. When in doubt…..head for the hill! We may have done some other Mary exercises, YHC can’t remember. #O2deprivation. Thanks to all for letting me lead this morning, it was an honor and a pleasure. Also thanks to Busch for the strong send-off.
Announcements:
– Mudrun – make payments for sundries, etc via link sent out by Stagecoach. TR has declared his team already in the lead since they are all paid up!
– F3 Golf – sign up! The outing is May 29th so make sure you sign up in the next couple weeks. If you have already HC’d, go ahead and make it official on the website. Spots are filling up. Sponsorships also still available (contact Cottonmouth).
Sound off in comments below if anything was missed.
Good Hands
18 pax showed up for an eventful morning of rock work and running at Kevlar this morning.
THE THANG
10 burpees OYO
Mosey to creek and grab LARGE rock
SSH x 15
IW x 15
Stagger arm merkins x 10 right
Stagger arm merkins x 10 left
Good mornings x 10
Curls with rock x 10
Squats without rock x 15
Partner up and mosey to lowest lot with rocks.
Partner 1 sprints up first hill 10 diamond merkins/second hill 20 regular merkins/third hill 30 wide arms.
Partner 2 tea bag squats w partner at 1st hill, add curls for second hill, add press for third hill/tri extensions on way down.
Repeato x 4 with partner 1 doing different sets.
Rock Webb with 2 overhead rock presses for each merkin up to 10.
Dump rock.
COT
YE OLDE MOLESKINE
A little confusion at the start of the morning as YHC announced that Salt Lick was Q’ing as the pax wondered who was in charge. He had prepared to Compass but not for Kevlar but even after the deer in headlights expression SL cried “follow me!” YHC pulled the reigns in and opted for 10 burpees OYO and off we mosied to the rock pile. LARGE rocks SPEARHEAD style was the instruction and most heeded the command but for 49er. Geraldo went big, Good Hands went bigger, but Brown was the one who extracted a rock that we could have spray painted outside the high school.
Lots of continuous movement today with the extended hill work with the partner on the rocks. The burpee segment was extremely brutal with the pax looking a little queasy after the 5,10, 15 combos. Susudio was bouncing back against his haters from Wednesday putting in a solid performance that made those 20 years or so younger feel like the fools! Taking a break between rounds saw some interesting plank work that was compared with the game Twister at one point. It was mentioned that the game Twister coupled with a tube of Johnsons baby oil makes for a great wedding gift and I’m sure our father of 10, Cottontail, can attest to that!
Rock Webb’s brought out the heckling as the fellas thought we were going up and then down the ladder. Shrapnel was flying from the large rocks hitting the pavement which could well have been merlot spilling of we had come back down. Instead we hit number 10 and were thankfully out of time.
Hats off to Chanel No. 5 for his second post at Covenant Day this week!
ANNOUNCEMENTS
Horseheeead needs one more on his BRR team.
Saturday workouts as scheduled.
Nine manly men met up for a rumble in the concrete jungle at Rebel Yell on this brisk but beautiful morning.
THE THANG
Mosey to lot
SSH x 20
Split jumps x 20
IW x 20
Merkins x 15
Peter Parker’s x 15
Mountain climbers x 15
Lunges x 16
Mosey to fountain
10 burpee jump ups
20 tri dips
30 decline merkins
Sprint to store
10 burpee jump ups
20 nipplers
30 step ups
Sprint to store
10 burpee jump ups
20 incline merkins
30 squats
Partner and sprint opposite ways around shops loser does 20 merkins winner 10.
Repeato opposite way with loser doing 20 jump ups and winner 10.
Mosey to steep hill stick with partner.
50 combined manmakers merkins while partner scales hill.
People’s chair
40 combined dive bomber merkins while partner scales hill.
People’s chair
50 diamond merkins
People’s chair
Mosey to less of a hill
Jacobs Ladder to 7 with burpees
4 minutes of Molly
COT
YE OLDE MOLESKINE
The morning got started a little pear shaped with the KB Q showing up at 0506 and screeching in on two wheels and stealing from Browns weinke from yesterday. YHC forgot the Pill so we had tunes entertaining us from Spacklers car until about 0517 when his car battery died. At 0521 Semi Gloss had run out of ideas so the pax stood around getting cold for the next nine minutes as Soul Glow, Long Distance, Chipotle, and Alf joined the fiasco.
Things turned around quickly though as we got a taste of what the Rebel Yell site had to offer. Semi Gloss was very perky this morning (unlike his stomach) with almost a Zipadee type demeanor. A few theories were thrown out there as the cause of his merry nature but he must just be pumped about burpees. The burpee jump ups at the fountain got a few sighs especially from the lads who had endured Skunk Works and then Death Valley the last two days. Strong work by the fellas with the 10,20,30 reps times three. We partnered up and raced around the shops and had to dodge the guy in the white panel van which Alf commented was always a good lesson to live by.
YHC underestimated the steepness of the first set of hills as a climbing ax and crampons may have been helpful to get up and down. This was toned down for the double helping of hills for the Jacobs Ladder. This one just about finished us all off!
Good job by all today and thanks for allowing me to lead.
Bulldog
ANNOUNCEMENTS:
Centurion anniversary tomorrow a Charlotte Catholic.
Cottonmouth on Q at Kevlar.
Joust on as scheduled at Charlotte Christian.
Third F’s tomorrow a 0630.
Another strong showing for the pre KB workout and Bananas actually followed through from his tweet after bailing on Death Valley last Wednesday.
The Thang
Burpees until Minimum got out of his car (37 total)
Mosey to lot
SSH x 15
Split jumps x 15
Slerkins x 20
Calf stretches
Honey mooner (15 secs – sounds about right!)
Mountain climbers x 15
Squats x 20
Partner up
50 burpees combined while partner runs hill.
50 squat jumps combined while partner bear crawls up hill merkins each 5 crawls.
200 LBC’s while partner bear crawls down hill with merkin each 5 crawls.
Mosey to soccer field.
Tire combos with stagger merkins, dry docks, tri dips, squats, merkins. All move when first in line completes 5 burpees.
Suicide race with team doing burpees each time runner gets to tire.
Repeat tire combo with first person completing 3 Turkish get up burpees.
4 mins of Mary
COT
Ye Olde Moleskine
Good crowd for the long awaited Bananas bicep bonanza we have read so much about on Twitter but never had the chance to enjoy. Enjoy we did as twelve lads showed up early and schwung shum metal. Biceps, triceps, and chest was the name of the game and it got YHC thinking the main workout may need adjusting but then I figured stay calm and carry on. Even Matlock showed with his big painted bell. Could have said he was late for the pre workout but I’m just saying he was early for the main gig for the first time!
YHC had to get the watch back on eastern after being set on Greenwich Mean Time. This allowed Minimum an extra few minutes to decide on which gloves to wear and the pax to perform a lot of burpees. More burpees came at the hills for the combined partner challenge as we knocked out 50 between the pairs. Bear crawls downhill proved to be TR’s kryptonite as he modified with a light skip down the hill instead. Brown was still full of mumble chatter so more hills were added to try and keep the boy quiet.
To the tires and that’s when the fellas starting dropping their hats left and right. Matlock nearly wiped out his whole team with some horrific odors that Radar would have been proud of.
Good work by all today.
Keep Snakebite, Chewie, and Horsehead’s boy Boone Dock in your prayers as they recover from injury/surgery. 24 hour Muck Ruckers doing the heavy tonight too – DK, Dora, and others.
Cheers,
Bulldog