20 SSH
11 IW
Bear Crawl and every 10 steps 10 Merkins x10
Mosey to back of school by play equipment
Partner Up
100 Pull ups between the team
100 Merkins
100 Drydocks
100 Diamonds
Move to track
Decline Merkins down body dips up on wall at base of bleachers combined 75 per team
Now that we are warmed up, time to go down the ladder racing your partners, loser has to do the previous number of reps:
50 Dry Docks, sprint across the field, 40 Dry Docks, sprint across the field, 30, 20, 10
50 Heels to Heaven, 40, 30, 20, 10
50 Merkins, 40, 30, (switch to diamonds)20, 10
Move back up to play equipment for 20 more Pull Ups each and 20 Dry Docks.
Head back to parking lot.
20 Diamonds
~15 Q lead Up Down Merkins
Thankfully the rain held off and the PAX showed up in force. Had a great crew of chatty friends that had everyone pretty much cracking up through the workout…especially when we partnered up and Puddin’ Pop and I were together and someone named us Pudd n’ Busch. Will have to be to a future FNG’s name for sure! It was all fun and games until we started with the Bear Crawl Merkins and I saw many faces wondering when we would finally stop that one and move on. Bananas and I weren’t going to be able to get our lift in at the gym today do to the busyness of life, so I brought the lift to Joust. Hope ya’ll enjoyed it! We got many reps in, and the field sprints with reps were very tough with any already smoked upper body and the reps that coincided with each sprint. Spackler was thrilled when I told him we were about out of time and only had 15 minutes left…Ha! As Header would say, “Got you fool!” in his greatest Philly accent. Loved having Joker back out and he is still in fine sprinting form and peeps were trying to keep up with him and some flyers took off from Header and Yeti…even big ole’ meat Bananas was pushing it chomping at Joker’s heels! We got back to the parking lot and did a few extra things, as if we hadn’t done enough reps…and Spack kept asking for Burpees knowing he would do his best Long Distance impersonation of, “Not doing that!” as he laughed at others suffering. Loved the time this morning boys, always a pleasure to serve you a (hopefully tastey) workout! Welcome to our Clark our FNG, now named “Ivanka”!
Good and Turible
SSH X 30
IW X 20
Merkin X 50
Two Handed Swings X 30
T Bag Squats X 30
Two Handed Swings X 50
Partner up with like sized bell
Mosey to field
50 yard distance – there and back x 2
Partner 1 does Farmers Carry while partner 2 does burpees flapjack X 2 (IF KB is less than 40 lbs must do 3 times)
Partner 1 does Cleans while partner 2 sprints X 2 (Alternate hands when partner hits other side of field)
Partner 1 does Snatches while partner 2 sprints X 2
Partner 1 does Double KB Deadlift while partner 2 sprints X 2
Partner 1 does Clean and Press while partner 2 sprints X 2
Partner 1 does High Pulls while partner 2 sprints X 2
Partner 1 does Double KB Deadlift while partner 2 sprints double the distance X 2
Partner 1 does Clean and Press while partner 2 sprints double the distance X 2
Partner 1 does Farmers Carry while partner 2 does burpees X 2 (If less than 40 lb KB must do X 3 each)
Mosey back to lot and circle up
20 Clean and Press
20 Snatch
20 High Pulls
20 Two Handed Swings
Name change: Alfred Neuman from “Carebear” to “MAD”
It turned out to be great weather, the threat of rain kept some people home, but people were shedding clothing as the workout progressed since it was so warm and the rain held off. It was truly a bunch of studs that made it out, the pace was pushed by all on the runs and the KB work was brutal just on its own merits. The lads were encouraged to use the largest KBs they could to try to truly build strength on this workout, but because the boys were sprinting on all the runs, Harley said he barely got 4 reps in for each arm at Fletch’s pace. Dollywood and Fletch were flying in my group, and Yeti, Harley, Arena, and Stonecold were battling it out with the other group…Harley was pushing it so hard he even lost his footing on one of the turns do to the slick turf…Arena is going to talk with the facilities crew to remedy that, he has pull there! These young bucks that are coming out are continuing to push the “Old Guard”. Bananas and Header had their own race going…who was the fastest of the Chatty Cathys. All joking aside, that is definitely one of the best parts of F3, catching up with buds! It is so hard during the week with life at the crazy pace it has become, workouts give us that opportunity that is often missed. I called out Bananas on his clean and press KB weight choice of 50 lbs instead of his usual 60…but he reminded me he did 80 lb dumbbell shoulder presses at the gym yesterday #BigOleMeat. He is keeping his inner Meathead and Gym Ratness going on Mondays and Fridays at the warm, dry gym #Softhands. MAD being new to KBs went with a 35lber and rocked it, his partner Destiny and Freedom at their locamotive pace are always steady and strong…they were really pushing it and each other. Bananas said Brown really enjoyed the workout, and he encouraged others to try his new strength and speed supplement of Nyquil before F3…he said it was a great combo! Brown is ecstatic with his choice to now embrace running, third in love only to his Lord and family…he came out of the womb swinging a KB so that is second nature to him. Hopefully this workout challenged people to try to move to the next level in KB weight, you don’t get stronger if you don’t push yourself or your Brother.
Thanks for the opportunity to lead from Harley and my body double, Fireman Ed!
3o Merkins and 30 squats
20 Merkins and 20 squats
5 Stations, rotate when group of 4 sprinting/racing returns acting as the timer (try to get 15-20 reps at each station before sprinters get back) completed the circuit about 10-12 times…lost count. Each full circuit should take around 3-4 minutes
Station 1: 25lb medicine ball throw around group first 15 minutes, Merkins second 15 minutes, dry-docks third 15 minutes
Station 2: KB station – 2 60lb, 1 50lb, 1 45lb choose how much pain you desired (first 15 minutes was upright row to push press, second 15 min was T-bag squats, third 15 min was swings)
Station 3: Cinderblocks – first half Curls and second half Diamond Merkins
Station 4: Cinderblocks – first half Presses and second half straight arm front shoulder raises
Station 5: Sprint to far basketball hoop ~ 60 yards and back, first place does 5 burpees, second place does 10 burpees, third place does 15 burpees, last place does 20 burpees
Skinny Mole:
Was a frigid morning and I was expecting about 15 folks to mosey out due to weather, but was surprised with 23…even Radar made it! Being the good husband he is, he left early to get home so his wife wouldn’t be late for work…thanks for your service and dedication to your family my friend! I have to apologize for the initial 5 minutes of the workout start, had a different plan based on expected numbers…wasn’t working well and Radar called a Q Failure. So what do you do when it isn’t going as planned? Stop everything and start running for time to sort it out in your head to get things back on track. Then the above was devised and completed. The boys were taking the sprints seriously (90% of the time) and there were some smoke boots on…Spackler, Bodybag, Witchdoctor, and Goodhands were flying as were the lads in my group (Hairball, Smokey, Backoffice, and Geraldo). At one point I remember Turkey Leg using the 60lb KB and someone said that it was about 2/3s his weight…way to go big TL! Can’t remember who called it first, but Goonie said the workout reminded him of a prison yard workout. So there it is, PY training was on the docket today. If you did 15-20 of each exercise and sprinted each race, it should’ve been a smoker…burpees after sprints can be a crusher for sure. Goodhands was asked if he was okay after his sprint and burpees because he was just sitting on the ground for the Merkin station, he said he was doing 15 deep breaths. If Goodhands was smoked, I consider the job accomplished. Thanks for the great sendoff Spackler!
Aftermath meets on Wednesdays from 6:30-7:15 at Starbucks in the Trader Joe’s shopping center. Come and just hang with us, currently discussing the Book of Romans.
The goal today was to keep everyone moving and have no rest.
Mosey for two laps around the parking lot.
Circle up for 21 IWs
Head down to the track for some gassers at 75% moving to 100% as we progressed with exercises on each side.
Partner up and groups had to finish called number of exercises and then raced each other to the other side, loser did 30 Merkins, winner does 15 repeat for 10 times.
10 Diamonds
20 Dry docks
30 Single leg squats
40 Jump Squats
50 Merkins
60 Sister Mary Catherines
70 Lunges
80 Lemon Squeezers
90 Lemon Squeezers
100 Merkins
Partner groups then progressed to racing the partner/team next to them with called exercises and extra reps for losing team for 5 gassers.
Mosey back up to the parking lot getting cinderblock coupons for partner work with suicides times 4.
Curls to Shoulder Presses
Shoulder Presses
Stagger-arm Merkin Left to Diamond on top of cinderblock to Stagger-arm Merkin Right and back through the circuit
Flutter Presses
Circle up for some more Lemon Squeezers and Diamonds.
Great morning and thankful for the many men that should up for some base work at Basecamp.
Remember to bring toys to sites this week!
Up Down Called Merkins until Puddin’ Pop rolled in
Mosey to track and do a lap at 65%
Head to the field in groups of 3
400 Merkins for the group total with one person on each end of the soccer field (120 yards) doing Merkins while the other is sprinting and tagging off
800 Single leg Speed Skater Squats with sprints
400 Dry Docks with sprints
Teams race each other in their group in 120 yard sprints, loser does 40 Merkins, 2nd does 30, winner does 20 X 2
Race as above with Dry Docks x 2
Race as above with Diamonds x 2
Mosey back to parking lot
15 yard Bear crawls with 10 Merkins every 10 steps, then do backwards Bear crawls with 10 Merkins back to the start x 2
Teams of 3 – 1 person Sprints race track style laps around cars in parking lot while the other 2 do Dry Docks until it is their turn x 2
It was a simple workout for the 27 lads that was designed to force hard efforts so everyone could eat as much turkey as they wanted tomorrow after the Turkey Bowl. I think we reached our goal, and I pray everyone has a wonderful Thanksgiving!
All workouts converge at the Turkey Bowl tomorrow.
Work that was done:
Mosey to lower parking lot doing two handed KB push presses all the way with a midpoint stop for 20 Merkins
Partner up with someone of like speed
Major Set 1
20 Two handed swings
20 Snatches (10 each arm)
20 Lawnmower Rows (10 each arm)
After each set of three exercises – Race partner up, down, and back up hill – last one to the road bear crawls down the hill, winner does jump squats
Repeat x 3
Sprint/Race around the large greenspace/hill between parking lot and road.
Major Set 2
20 Racked Squats
20 Clean and Press
20 High Pulls
After each set of three exercises – Race partner up, down, and back up hill – last one to the road bear crawls down the hill, winner does jump squats
Repeat x 3
back to upper parking lot doing two handed KB push presses with a midpoint stop for 20 Diamond Merkins
Circle up
20 Clean and Press
30 Two handed Push Press
30 Two handed Bent-over Row
Ye Olde Moleskin:
The rain held off nicely and it was a great morning for a workout…Bulldog and a few others made it out even though they stayed up for the Panthers win. Not sure what the other normal crowd had as their excuses?? There wasn’t much chatter and the workout was more of a beater than I had planned…Bulldog decided to swap out Peacock’s (site FNG) 20 lb KB that Witch Doctor gave him for a 40 lb. Bulldog, as is the norm with him, called out Peacock’s manhood and Peacock took the bait. Peacock said about 15 minutes in that he was thinking Skunk Works would be his favorite F3 workout, but the 40 was doing it’s damage and he wasn’t thanking Bulldog for the kind gesture at the start of the workout…25 minutes into the workout Peacock had to be excused before his shorts exploded and he ran off to find relief. We all chose to give him fist bumps at the end and I made sure to sanitize my bell. A few name change ideas were thrown out, HC being one of them…which could have been deemed appropriate because of our workout locale (but at the same time very inappropriate so it was held off…your welcome TR), but he pulled himself back and finished well. Strong work to use a 40 for your first KB workout! Thanks for bringing him out Dollywood!
20 Swings
20 Merkins
40 Swings
40 Merkins
5 (10 -since we were doing two handed we doubled) Swings – Sprint to first cone ~ 40 yards – 20 Merkins upon return
10 (20) Swings – Sprint to second cone ~ 70 yards – 20 Merkins upon return
15 (30) Swings – Sprint to third cone ~ 100 yards – 20 Merkins upon return
5 Clean and Press Right, 5 Clean and Press Left – Sprint to 1st cone – 20 squats upon return
10 C and P R/L – 2nd cone – 20 squats
15 C and P R/L – 3rd cone – 20 squats
5 Snatch Right, 5 Snatch Left – Sprint to 1st cone – 20 Merkins upon return
10 Snatch R/L – 2nd cone – 20 Merkins
15 Snatch R/L – 3rd cone – 20 Merkins
few minutes of Mary
20 High Swings
20 Heels to Heaven with KB Press
20 Dolly with KB Press
Thanks for allowing me to lead, a great group of men that decided that the first F3 of the Fall at 34 degrees would not keep them in the fartsack. Chanel mentioned something about mudrun training and I thought I should add some running…but Frehley’s added that it was the most running they had done at Foxhole…Brown would not have approved. Pebbles mentioned the Gladiator race coming up down south, and Chanel added that it was the hardest 6+ minutes he has ever experienced. Sign up and support!
The Drubbing:
Warm up:
15 SSH for giggles from Brown
20 Swings
20 Merkins
40 Swings
40 Merkins
20 Two Handed Push Presses
20 Merkins
30 Two Handed Push Presses
30 Merkins
Sufferfest:
5 Clean and Press each hand
5 Clean and Press and 5 Snatch
5 C and P, 5 Snatch, 5 High Pull each arm
5 C and P, 5 Snatch, 5 High Pull each arm, 10 Bent-over Row, 5 Single Arm Swings
20 t-bag squats
10 C and P each hand
10 C and P, 10 Snatch
10 C and P, 10 Snatch, 10 High Pulls
10 C and P, 10 Snatch, 10 High Pulls 10 Bent-over Row, 10 Single-arm Swings
30 t-bag squats
15 C and P each hand, 15 Snatch, 15 High Pull, 15 Bent-over Row to 20 2-Handed Press
40 t-bag squats
It was a great morning as usual with the Men of Meathead (you guys should put out a calendar with that name for charity)! Always a great crew that is willing to do some serious work. Some weren’t very excited with just where the warm up was heading, but the real pain came once we hit the set of 10s.
The point of today was to isolate single arm movements (Bananas wrecked us with doubles at Skunworks on Tuesday) and use your heaviest bell for as long as possible and then to drop down to a lighter weight to finish whatever reps you had left for strength gains and endurance/muscle fatigue to failure. Everyone pushed hard…I think…I was in my own paincave and it was hard to see what everyone else was doing. There was almost zero chatter except when Icicle abruptly called it quits and left halfway through the workout. Not sure if he had to go somewhere, the workout was terrible, or the Q was terrible…but he was there early for Meatrunner and I’m sure Fletch, TL, and the rest of the men did a number on him on the run. Double your…1 1/2 your pleasure!
Please sign up for the Joe Davis run to support Rockthrill’s family. The race is run in honor of his brother who lost his life and all funds go to the substance abuse center that helps those struggling with addictions.
Thanks for the send off Bananas!
SSH
YHC called up/down merkins
Partner up
Mosey to track and Gma Mountain
Up Gma 3 times – dry docks at top/merkins at bottom
Partner carry up Gma x 3 each merkins at top/LBC at bottom
Mosey to other side of track
20 yard Dragon Walks
20 yard 5 step bear crawls and 5 merkins
Some sprints for giggles
Mosey to gym equipment
Partner 1 does 20 pull ups and partner 2 does merkins until P1 is finished x 2
Snake Run the stairs
Mosey back to parking lot for Merkin Mary
More took place, but most importantly we made sure to think of our fallen and courageous brothers who gave/sacrificed their lives for others.
30 Swings
30 seconds of jogging from side of parking lot to top of hill
30 Merkins Civilian Count
30 seconds of single leg squats R
30 seconds of single leg squats L
30 seconds of burpees
Do that 3 times
30 High Swings
30 Seconds of sprints from side of
parking lot to top of hill
30 Merkins Civilian Count
30 seconds of single leg squats R with bell
30 seconds of single leg squats L with bell
30 seconds of burpees
30 Two handed KB Press
Do that 3 times
Few minutes of Mary thrown in for a breather
30 High Swings
30 seconds of sprints
30 Merkins Civilian Count
30 seconds of burpees
30 Two handed KB Press
Do that 3 times
It was a pleasure as always, thank you Harley! It is never good to go on an F3 workout hiatus for about a month and then come back to Q Skunkworks. It was very painful, so painful that after the workout was over I was talking with Blazing Saddles and the lightheadedness set in and it was time to exit the conversation before I fell over. Hope the rest of the pax got their monies worth…I sure did and was paid for overtime.
Please pray for our brothers whose marriages are suffering, the enemy knows that if he can separate a family with children, it has a profound generational affect on his scoreboard. Let’s be authentic in what is happening in our lives, lean on our brothers for wise counsel and guidance, and be there for a brother whenever need…nothing is more important than that other than our knowing who Christ is and what He has already done for us.
God Bless