Tomorrow’s Kevlar beatdown will involve a whole range of home fitness equipment so dust them off and bring what you can. I’m talking ab rollers, perfect push up handles, the Reebok step, and even those stretchy chest springs that can trap your chest hair. All will be put to good use. If you don’t have anything no worries as there will be plenty to go around.
Any questions or good ideas please sound off below.
Bulldog
Written by Good Hands – posted by BD.
16 PAX evaded the temptation of the fartsack to venture out into the gloom for one last Skunkworks beatdown for 2013. Here is what we did:
WARMUP
SSH x 25
IW x 20
Mtn Climber x 20
Stagger Arm Merkins on KB 10 x Right Arm and 10 x Left Arm in cadence
Partner up (like-size KB) and head to the back entrance, rack ‘em while we mosey. Catch-me-if-you-can farmer’s carry around church. Partner 1 runs with both KB’s while partner 2 does 10 merkins and then sprints to catch up with Partner 1. Flapjack until lap complete. Rotate merkins between regular, wide-arm, and diamond.
Plank at bottom of the stairs by the hill until all PAX complete.
Stay with partner for 100’s hill work. Partner 1 performs called exercise at the bottom of the hill while partner 2 runs up the hill, does called exercise and runs back down. Flapjack until team performs designated number of reps at bottom of the hill:
100 2-hand swings/10 regular merkins
100 goblet squats/10 wide-arm merkins
100 upright rows/10 diamond merkins
150 bicep curls/30 LBC’s
100 tricep extensions/15 Heels-to-Heaven
75 high pulls/5 burpees
Mosey back to parking lot, throw in some forward and backward lunge walks for good measure. Circle up for COT.
10 burpees OYO to finish it out.
Moleskin:
Great effort by all the PAX today. YHC didn’t hear a lot of mumble chatter out there, but maybe that’s just from a lack of oxygen in the brain. The PAX crushed the Farmer’s Carry lap, not sure if that was from the Christmas ornaments some were carrying or just flat-out beastness. I did hear TR mention that the lighter KB-toting PAX should have to do more merkins, so I’m sure that’s in the back of his mind for future workouts. It was also mentioned that in Russia the women use 35lb bells so Horsehead immediately put himself in the Russian infant category! #fairwarning #newbellforthenewyear
Great send-off as always by Busch, thanks brother.
Thanks for allowing me to lead such a fine group, it’s an honor. Happy New Year!
Good Hands
Announcements:
– Jan 10th 730-1030 serve opportunity at Charlotte Rescue Mission. Contact Busch for details.
– Jan 1 convergence at Death Valley, 0700-0800.
– 2nd F opportunity Jan 10th for showing of the movie Lone Survivor. See weekly email for evite, or contact Stone Cold. Happy Hour at Vintners prior. Thanks for organizing this Stone Cold!
16 fine men ventured out to Kevlar for a mixture of running, rocks, and waves.
THE THANG
Burpee Jack Webb up to 5
Mosey to grab rocks
SSH x 15
Squat jacks x 13
Merkins x 10
MC’s x 12
Merkin with arm shoulder taps x 10
Squats x 15
Peter Parker’s x 12
Parker Peters x 12
Merkin wave x 2 mins
Form groups of 4
Round 1
Group 1 – sprint lap
Group 2 – rock hoppers in plank
Group 3 – speed skaters over rock
Group 4 – standing rock hops
Everyone exercises until running group gets back. Switch exercise until all groups have gone.
Round 2
Group 1 – sprints lap
Group 2 – diamond merkins on rock
Group 3 – rock presses
Group 4 – stagger rock merkins
Round 3
Group 1 – sprints lap
Group 2 – straight arm rock raises
Group 3 – shoulder press
Group 4 – curls
Round 4
Group 1 – sprints lap
Group 2 – rock lunges
Group 3 – sumo squat with curl
Group 4 – good mornings with curl and press
Round 5
Group 1 – sprints lap
Group 2 – mason twists with rock
Group 3 – Louganis
Group 4 – Dolly’s with rock press
Indian run in groups with each group sprinting when next group gets back. Main pack alternates between lunges, backwards lunges, high knees, butt kicks.
Return rocks.
Protractor wave for 2 mins.
Backscratchers x 20
COT
MOLESKIN
Nice tight group this morning and everyone dug in and pushed each other. Pre-workout KB group is getting bigger and nice lead by Busch despite some late appearances in TR and Young Love.
Not a great deal of banter to write about…Burpee Jack Webb opener had a few of the pax craving some SSH but when you’ve been there since 0500 one is already warm and toasty. One does recall TR comparing Swiss Miss’s wind pants to something he saw on a Cindy Crawford video but there’s no comparison there. Also heard someone (maybe Horsehead or Hacker) comparing our ab wave to a Rockettes show. Again this visual was shot down quickly because the hairy legs we all saw in the air were not something anyone would pay money to see – even in Gastonia or West Virginia for that matter.
The merkin wave was stolen from the Go Ruck cult leader (The Hoff) and it is quite amusing to hear everyone call “up” from “down” as we go around the circle. There’s strains and groans and the “up” call sounds as if there is some merlot spillage at times. Thankfully none today.
Thanks for allowing me to lead and it was good seeing guys pull each other through.
ANNOUNCEMENTS
Skunk convergence on Christmas Eve from 5:30-6:30am. Bring bells.
Christmas service get together Monday night at Elevation Blakeney arrive around 6:30pm and email me for more details at mcpinch21@aol.com. We have 6 or 7 guys already committed.
Stagecoach also brought up a family in need of help tomorrow who’s 5 year old has just been diagnosed with a brain tumor. They need help putting up a fence tomorrow with two shifts going on. Sign up here: http://www.signupgenius.com/go/10C0B4DAFAF0-build
Tiger Rag has been chomping at the bit to Q the new Wednesday workout and tomorrow is his day. The Charge kicks off tomorrow (Wed) at 0530 and there is also a pre-workout Go Ruck style at 0445 with the Hoff leading the madness.
Men of F3 – we are starting a new book for Our Third F meetings at the Arboretum Chic-Fil-A on Fridays at 0630 (and we will start to meet inside.) The name of the book is “Fight” by Craig Groeschel and it is an easy and quite humorous read. You can order it online for your iPad or Kindle at this link below and also preview the first few sections:
http://www.amazon.com/Fight-Winning-Battles-That-Matter/dp/0310333741
Hope to see you this Friday.
Bulldog and Stone Cold
PS. All pax in attendance will receive an Adidas 50% off entire purchase voucher valid at the Concord Mills Adidas store for this weekend! How’s that for an EH!
Quote: “Time stands still best in the moments that look suspiciously like ordinary life.”
There was nothing ordinary about the twelve fine fellas who joined up with twelve double downers for a forty five minute workout that seemed to last a lot longer…
THE THANG
Burpees while waiting for Fletch and Hairband.
Jog to church lot after lapping back for Hairband.
SSH x 20
IW x 20
Merkin pyramid up to 8 with 5 second holds
Sprint 5 hills
Squats x 20
Lunges x 20
Wide arm merkin pyramid up to 7 with 5 second holds
Sprint 3 hills
Backscratchers x 25
Obliique LBS x 10 each side
Diamond merkin pyramid up to 6 with 5 second holds
Sprint 1 hill
Mosey back to soccer field and partner up
Station 1 – 20 combined burpees and call “move” when done
Station 2 – tractor tire flips
Station 3 – shuttle runs
Station 4 – Carolina dry docks with head in tire
Station 5 – Partner decline merkins on tires with hand slaps
Station 6 – Mirror cone touches
Station 7 – Squat jumps with butt on tire
Station 8 – Russian twists with rock
Station 9 – Tire tri dips
Station 10 – pull ups
Repeato
Line up on end line behind partner
10 nose cone merkins – sprint length of field and partner goes
10 rockhoppers – sprint length of field and partner goes
10 diamond merkins with chest hitting cone – sprint length of field and partner goes
10 squat jumps touching cone on down – sprint length of field and partner goes
10 Turkish get ups alternating arms – sprint length of field and partner goes
10 merkin flys – sprint length of field and partner goes
Mary – 43 flutter kicks
COT
MOLESKIN
When you screech into the parking lot last and you see a group of lads doing burpees at your expense one would think you’d park up and join up with them as soon as humanly possible. That’s what Fletch did. Hairband not so much. Once we tapped out on the impromptu burpee punishment and jogged by Hairbands ride he was still fixing his rock style do and eye liner in the rear view mirror. It took the pax another lap for our guitar hero friend to finally feel that he was ready and looked the part to take to the Kevlar stage.
Moving on after the short man side straddle hops and the imperial “warkers” the pax were warm and ready for a beatdown that seemed to get lost in a time warp. The merkin pyramids (stolen from 49er) were tough on the chest and combined with the hills kept the lungs longing for o2 with even Fletch sucking wind. After three variations of the merkin pyramids and nine hill sprints it was 0542 by my watch – 12 minutes in. We headed to the soccer fields by 0544 and completed the first round of 10 stations by 0556. When time is going slow we go with “Repeato” and 10 more stations were completed by 0607. Plenty of time by GMT standards so some exercises and sprints took us to 0614 leaving a full 60 seconds of 43 flutter kicks representing what I thought was the War Daddy’s age. QIC made the mistake of forgetting that Susudio in his black catsuit had toppled Crabcake for the War Daddy award by topping the 50 barrier. Busch made the call to make up the difference but alas we were finally out of time.
Great to see Geraldo back after his KB injury and also Zip-A-Dee counting aloud after his many ailments! Pleasure leading and have a great weekend fellas!
Bulldog
If you fancy an extra helping of turkey on Thursday or an extra few slices of pumpkin pie you can earn it by attending The Charge on Wednesday. The Hoff and Double D’s will be leading the way at Providence Day for a pre turkey day beatdown. The temperatures will be frosty but the workout will warm you quickly. See you then.
The Hoff is a legend in the F3 world for his huge barrel chest. He is on Q tomorrow at The Charge and there may be a few merkins sprinkled in his workout. In his last Q at Skunkworks he brought out the beatbox and some heavy metal tunes along with a great deal of pain.
If you can handle it get yourselves out to Providence Day School tomorrow, park at the gym, and leave with bigger pecs than you began with.
When the war daddy award is a toss up between Crabcake and Tiger Rag one is made aware that a fine group of men have assembled. Crabcake begrudgingly took it by just a few months and hopefully Tommy Boy or Matlock will show next week to grab it back.
THE THANG
Mosey around fire lane and come back for straggler (TR) and do 10 burpees for tardiness.
Grab good sized rock.
Mosey to parking lot.
SSH x 25 (wee man count)
Stagger merkins on rock x 8 and flip
IW x 20
Rock hoppers x 20
Squats with rock x 15
Diamond merkins on rock x 10
Bicep curls with rock x 15
Partner up
Partner 1 runs lap and down steps
Partner 2 merkins on both rocks
Switch
Plank
Partner 1 runs lap and down steps
Partner 2 bicep curl with shoulder press
Switch and repeat x 2
Partner 1 runs lap and down steps
Partner 2 good morning, bicep curl, and shoulder press combo
Switch and repeat x 3
Partner 1 runs lap and down steps
Partner 2 Louganis with rock
Switch and repeat x 4
Jack Webbs x 10 with rock presses x 2 of merkin count
Mosey back to school
Mary
COT
MOLESKIN
A solid group of fellas today at Kevlar for some rock throwing and running. Rock selection is always questioned so QIC went to the trouble of bringing a headlamp to aid in this exercise. Skinner still went small but mentioned it was a “taller” rock than most of the others…Good Hands decided his rock was too big so proceeded to slam it down in between reps knocking the weight down each time. The shrapnel from Good Hands’ rock was still bigger than Skinners original rock making it confusing for him to know which one to pick up after running a lap. MallCop learned this lesson many months ago about the importance on selecting a rock that will not be made fun of.
Speaking of running laps Radar and TR were flying on the runs but I did receive a pre BB call saying that I should mention the lack of activity associated with the rock exercises. Normally it is Far Side that saves himself for the runs but this time Radar took the biscuit with an average of 3-4 reps for every one of his partners laps.
Jack Webbs were renamed Rock Webbs by Bananas who was quiet today in an attempt to not spill his merlot (or Miller Lite) after a week of over indulging.
Good to see Chewie back in the mix with his winter grizzly look of which your QIC is attempting in honor of Movember.
Nice job today lads. Comment away and enjoy your Friday.
Bulldog
15 (yes 15) men, a good mix of Area 51 and Metro pax, decided to brave the wintry conditions and head out for some Ace and Gary frolicks. Spackler was not a happy camper with his 11 at Death Valley meaning that The Charge topped the SCLT pax charts just 2 weeks in!
THE THANG
Ace (Double D’s) as Q.
Moly around lot waiting for stragglers.
10 burpees on your own.
Jog around track with butt kicks, karaokes, high knees etc
On field start at goal line.
Sprint 20 yards do 10 merkins length of field. Sprint back.
Repeato with LBC’s.
Partner wheel barrows length of field switching every 10 yards.
Piggy back partner to 50 and flapjack.
Repeato
Gary (Bulldog) on Q
Burpee ladder with 1 burpee at beginning and 1 on 10 yard line.
Increase each 10 yards adding burpee each time all way to 50 and back.
Plank.
Mosey to stadium steps.
Partner 1 – sprint steps and back down
Partner 2 – decline merkins until partner 1 returns
Repeat 3 times
Partner 1 – sprint up steps
Partner 2 – tricep dips
Repeat 3 times
Partner 1 – sprint up steps
Partner 2 – bench jumps
Repeat 3 times
Partner 1 – sprint up steps
Partner 2 – decline merkins with shoulder touches
Mosey to parking lot
Wide arm merkins in cadence x 13
LBC’s x 21
Stagger arm merkins x 8 each side
Backscratcher abs x 25
Diamond merkins x 10
Oblique LBC’S x 13 each side
10 burpees OYO
Plank
COT
MOLESKIN
With the lure of an Ace and Gary type workout on the pre blast 15 very secure males ventured onto the icy PDS campus ready for what the English Q’s had in store. Sadly the school’s maintenance staff failed to turn on the heated track in time for the 0530 start. Not to worry though as Double D’s got the body heat flowing with some good partner work involving piggy backs and wheelbarrows. “Screw the side straddle hops” was the call as the temperatures called for more vigorous exercises getting up close and personal.
YHC took the reigns and headed for the stadium steps with a montage of bodyweight exercises coupled with stadium step sprints. A few lads had to grab the rails on the way down due to some serious O2 deprivation but all made it through. Hats off to Mutt (Eric H) for being the only PDS staff member along with DD’s to venture out so far. Kudos also to Snookie and Doctor X for digging deep and also to Horsehead who is in his element at The Charge and appreciate you not spilling the merlot on the posh track.
With The Hoff lined up to Q next week it may be another light morning for Spackler and the DV crew.
Cheers lads and keep a coming.
BD and DD’s