ridge and backwarmup: SSH x 25, slow squat X 25, Merkins X 10+peter parkers X 10 + Merkns X 10: o
Workout: On knee wall: step-ups x 10 each leg, Derkins X 20, Dips X 15; Jump ups X 15, Incline merkins x 15, Dips x 15, Step-ups X 10 each leg, Dolly X 20, Flutter X 20.
Mosey to fitness trail: Circuit training for 15 minutes: 5 stations with 3 sets at each station: Dips/Supine pull-ups, merkins, jump squats, pull-ups/chin-ups, burpees. Mosey…lunge walk across bridge and jog to the street at end of parking lot. Group 1 run to bridge and back while Group 2 repeats 20 merkins, 20 squats, 20 LBC. Flapjack. Repeat again with Dry Docks, Reverse lunges, Dying cock roaches. Flapjack. Mosey to loading dock area for Peoples chair for 2 sets including overhead presses and alternating single legs.
Mosey to upper parking lot. Bear crawls + bunny hop + bear crawls across the lot. High knees back. Lunge walk+ bunny hop+ lunge walk. Caraoke p and back. Run back to lake and Mary on the knee walls: LBC X 20, Freddy Mercury X 20, Protractor. Mosey back to start.
After 5 years of suffering through painful losses to the Gamecocks, finally a Monday morning workout wasn’t so bad. Congrats and thank you to my fellow F3 brothers and Gamecock friends for being great sports over the years…well last year anyway since most of us have only been in F3 for a couple of years at most. Anyway, on the details:
Warmup: SSH X 20, Imperial Walker X 20, Merkins X 15 + Mountain Climber X 15 + Merkins X 10; Squats X 20
Workout; Stayed in circle and conducted multiple exercises while holding the kettel bells for 15 minutes without touching the ground. 3 sets of 6 different exercises: 2 Hand Swings X 20, Curls X 15, tricep extensions x 15, squats with upright row x 15, squat curl press X 10 (each arm), abs X 20 (LBCs, Dolly w/KB press, Fltter w/KB press).
After 15 minutes and 18 sets were completed, we went around the circle where each of the PAQ called out an exercise for 10-15 reps all with kettel bells: close grip merkins (hands on kettel bells), deck squats (5 reps), bent over rows, 9 count squats, curls, overhead presses, 6 inches with overhead tri-cep extensions. russian dead lifts, LBCs. Mosey to school building wall for people’s chair for 3 sets of 1 minute each while conducting exercises of 15 reps: curls, upright row, overhead presses.
Returned to circle formation for Mary all with kettel bell: LBC’s. dying cock roaches, mason twist, flutter press, dolly. Finished with a lap around the parking lot carrying kettel bells and various merkins at 4 stations 10 reps each. right arm on KB, left arm on KB, close grips (both hands on KB), partner hand slap merkins.
Your humble Q is still trying to get the Boys of Ballantyne T-shirt modeled after the famous (in my mind anyway) album cover “Destroyer”. Many of you are too young to remember or even know what an “album” is but that’s another matter. After happy hour at Duckworths on Fri night, there was a light crowd on early Sat morning but 16 of us gave it our best!
Warmup: SSH X 25
Workout: Mosey to knee wall. Derkins X 20, Jump-ups X 20, Dips x 20, 1-leg on wall lunges X 20. Mosey to Fitness trail: 10 sets of Pull-ups, Merkiins, and Squats. 1, 2, 3 reps for first set, 2, 4, 6 reps for second, 3, 6, 9 for third….10, 20, 30 for 10th set. Mosey to bottom of hill at end of parking lot. 5 Burpees.
Sprint to the bridge over Johnston Rd for 2 minutes of Peoples Chair with arm raises and 1-leg holds for 10 count. Indian Run to soccer field below the parking garage. Divided into 3 groups for a plank relay race – last person bunny hops to the front while others are in plank – to end of soccer field. High knee sprint to other end. Mosey to garage.
Sprint to each level of the garage and do various Mary exercises at each level. 20 Reps each in cadence. LBC, Dolly, Flutter, Bicycle, Mason Twist, Heels to Heaven, Run down stairwell to street. 20 Merkins. Run along Ballantyne Commons Pkwy – stop half-way for jack webs. Up to 5 Merkins, 20 arm presses and back down. Run back to Vine. Count off and name-arama in plank (HAGGIS shows off with Merkins with claps in between).
It’s been awhile since Frehleys had the Q…good to be back!
Warmup: SSH x 25. Slow Squat x 25, Peter Parker Merkins x 15, LBC x 25
Workout: Stayed in circle for 3 sets of 5 different exercises for 15 sets total. Focus on full body workout. 1st set: 2-hand swings x 20, full sit up with KB overhead x 10, close-grip merkin (hands on KB) x 10, 1-legged bent over rows x 10, squat/curl/press x 10 right arm. For second and third sets, rotated other arm or legs for same exercises, alternate arm on KB merkins x 10 each arm, cross over plank merkins, For abs, rotated Dolly press and Flutter press x 20.
At jungle gym: 3 Sets: Chin-ups x 5, Plank rows each arm x 10, dips with KB in lap x 15.
Against school wall: series of peoples chair for 1 minute intervals with KB exercises 15-20 each: Curls (2 sets), overhead press, upright rows.
Relay race. Sprints while PAQ does LBC with KB. Mary: Bicycle, Heels to Heaven, LBC, Protractor
Rain didn’t scare away this dedicated group and in fact the rain stopped just before the workout began. Very little running as the focus was a full body workout with the kettel bells. Mission accomplished!!
Warmup: SSH X 25, Squats X 20, Imperial Walker X 20, Merkins X 30, Mountain Climber X 20
Workout: Mosey to rear of parking lot by the school building. Series of Merkins, Swings, and Legs all with the Kettel Bells. Merkins included: “Tight Grip Merkins” X 10 (lay the KB down handle forward, in plank position grab and hold the sides of the KB and execute the merkin – great for inner chest and tri’s). Plank Row Merkins X 10 (10 plank rows each arm with a Merkin in between). Uneven Merkins X 10 each arm (right arm on KB while executing the Merkin; Switch and do left arm). Two-hand swings X 25. Legs included: Goblet Squats X 15, Reverse Lunge X 10 each leg, Squat curls X 15, Romainian Dead Lifts X 15. Kool down jog 100 yards and back. Repeat above for another round of each merkin and each leg exercise.
Mosey to benches in between school building. KB Dips X 20 (KB in lap for Dips). 4 Sets. 1 set Incline Merkins X 15. Mary on the Benches (all counts in cadence): LBC w/KB on Chest X 20; Dolly w/KB presss X 20; Flutter w/ KB press X 20, Bicycle X 20 (no KB), Heels to Heaven X 20 (no KB).
Mosey to school building in front of jungle gym for series of People’s Chair with Kettel Bell (approx 1 minute each set). Hold People’s Chair for 1 minute with KB between legs, upright rows X 15, 2-arm curls X 15, overhead press X 15. Finished with Clean/Curl/Press – 10 each arm.
Forgetting that it’s your turn to Q is bad but showing up in time and coming up with a solid workout “on the fly” makes up for it!! 31 strong showed up for Swift and Bagpipe. Kudos goes to the PAX for coming out in numbers.
Warmup: SSH x 25, Squats X 20, Merkins X 40, Mountain Climber X 20, LBC X 20. Mosey about 1/2 mile to the lake with the grass hill.
Workout: 7’s on the Hill: Burpees at the top and Jump Squats at the bottom followed by 7 sets of Jack webbs (count up to 7 merkins and up to 28 overhead arm presses). Lap around the lake including running up the stairs to the parking lot and back to the bottom of the hill. Repeated twice. Planks and 6 inches merkins in between each lap. At top of the steps, mosey to parking lot for 6 sets of Mary and 4 sets of Merkins (10 reps each). Mary included Dolly, Flutter, Heels to Heaven, Protractor, Mason Twist, Bicycle. Finished with 5 man-maker Burpees. Mosey 1/2 mile back to the Vine parking lot.
Pulled out an oldie but goodie in honor of the Lone Survivor although we only did half a “Murph” and then added some other fun stuff on the back end of the workout which was tough because even a half Murph is brutal if done correctly. A full Murph is a mile run plus 10 sets of pull-ups, merkins, and squats (reps of 10, 20, 30) followed by another mile run. Our legendary “Form Policeman” a/k/a Haggis set the example for all to follow as usual…
Warmup: SSH X 20, Mountain Climber X 20, Imperial Walker X 20, LBC X 20. Mosey to fitness trail below the pond:
The “Mini Murph”: 5 sets of pull-ups, merkins, and squats (10, 20, 30 reps, respectively). Between each set, ran a lap around the pond for 4 laps total (approximately 1/3 mile).
Mosey to knee wall where we spent 20 minutes doing various exercises including incline merkins (2 sets X 15), extreme decline merkins (1 set x 15), dips (3 sets x 20), and multiple abs at 20 cadence reps each (LBC, heels to heaven, bicycle, dolly, flutter, on the wall knee-ups). Mixed in merkins between abs: diamonds X 10, wide X 10, man-maker merkins x 10. Finished with 10 man-maker burpees. Mosey to steps for 5 sets of bunny-hops up the steps.
Mosey back to the Vine for a Merkin Challenge: In a circle, we all did merkins until the Q called time. We then executed 8 burpees which was the difference between the most merkins executed (M. Tussauds @ 43reps) and the next highest (Frehleys @ 35 reps).
About half of us (13) headed to the garage for a Triage in the Garage brought back from a cold winter day. No real reason for it, just tired of running around the lake I guess.
Warmups: SSH X 25, Merkins X 15 (30 total), Squats X 20. Mosey to the garage.
The theme was to sprint to each level and do 3 exercises (20 reps) followed by burpees (5-10 reps) with variations of merkins, abs, and legs. 6 different stations or levels in the garage for 18 total sets plus 5 sets of burpees (3 x 5 reps; 1 x 7 reps of man-maker burpees, and 1 x 10 reps of man-maker burpees). The 18 total sets were split among 6 sets of various merkins, legs, and abs.
Merkins: Man-makers (merkins with rotating arm-high planks), Peter Parker merkins, diamonds, wide, narrow, regular. Legs: Reverse lunges, jump squats, people’s chair with leg raises and overhead press (2 sets), squats, jump lunges. Abs: LBC, 1-leg Dolly, Flutter, Bicycle, Heels to Heaven, Mason Twist
Mosey back to parking lot with speed bumps. 50 Merkins (5 X 10) in between sprints to speed bumps.
Sparse crowd given that there were a few convergence workouts around Charlotte and many regulars away for the weekend. Neverthelss, we carried on to work out the over indulgences from July 4 BBQ’s…
Warmup: SSH X 25, Merkins X 15, Squats X 20, Reverse Lunge X 20, Mountain Climbers X 20.
Workout: Began on knee wall by the lake. Jump-ups X 10 + Step ups X 20; Dips X 20, Incline Merkins X 15. 5 X Manmaker Burpees. Lap around the lake. Repeat exercises but replaced Inclines with Derkins. 8 X Manmaker Burpees.
Mary on the knee wall with legs elevted to increase intensity (20 reps in cadence): LBCs, Flutter, Dolly, Bicycle, Heels to Heaven, Mason Twist, Protracter.
Mosey to fitness trail. 30 Chin-ups; 60 Merkins, 75 Squats broken up into 3 sets with reps of 10, 20, & 25, respectively.
Mosey to street; Sprints to the bridge (about 200 yards). People’s Chair with overhead press on the bridge. Run to the bottom. Bunny hop, lunges, backward run, and sprint to the bridge. 25 LBC’s. Run back to the Vine with detour around the lake. Finished with 30 sec 6-inch merkin hold.
No July 4th hangover at Foxhole. We hit the ground running this morning:
Warmup: Lap around the parking lot. Squat X 20, SSH X 20, Mountain Climber X 20, Imperil Walker X 20, Merkins X 30. Mosey to soccer field for Circle of Pain…
Workout: 2H Swing X 20, Squat,Curl, Press X 10 ea arm, Upright Row X 20, Plank Merkins X 20 (1 hand on Kettel Bell – rotate hands in plank position), Goblet Squats X 20. Sprints: 4 X 50 yards.
Reverse lunge w/KB swing between legs X 20, bent over 1 arm lat rows X 20, tricept extension X 20, 2 sets hammer curls X 20, Romanian Dead Lift X 20. Sprints 2 X 50 yards.
Mosey to jungle gyms: 2 sets plank rows X 20; 2 sets Dips with KB in lap X 20. Mosey to school building for 8 minutes of People’s Chair with Kettel Bell holds, rows overhead presses, and short sprints (recovery) between the buildings.
Mary: Used the benches for elevation to increase intensity. All in cadence for 20 count: LBC’s, Dolly w/KB press, Flutter w/KB press, Bicycle, Heels to Heaven, Protracter.
Mosey back to parking lot for short sprints with Merkins in between 3 X 15.