4 men made the wise decision to post at Olympus on this Halloween morning and discovered only tricks were on the menu as the treats would have to wait until later in the day.
COP:
IW x 20 IC
Merkins x 15 IC
Two-Hand KB Swing x 20 OYO
Good Mornings x 20 OYO
One-Hand KB Press x 10 R/L OYO
**Partner Up (like size bell) for Farmer Carry/CMIYC**
P1 carries KB/P2 x 10 merkin chasers, flapjack to hill in Greygate:
Round 1: P1 2-hand swings/P2 runs to bottom of hill for x10 squats, flapjack until 100 cumulative swings completed.
Round 2: P1 Goblet Squat/P2 runs to bottom of hill for x10 CDD, flapjack until x75 cumulative Goblet Squats completed.
Round 3: P1 Upright Row to 2-Handed KB press/P2 runs to bottom of hill for x15 Mtn. Climbers, flapjack until 100 of the KB movements completed.
Farmer Carry/CMIYC back to ELE parking lot with x10 merkin chasers
**Keep same partner for double KB sequence**
–3 sets of 5 double KB hard stop swings/P2 rest while P1 works, flapjack
–3 sets of 5 double KB hard stop cleans/P2 rest while P1 works, flapjack
–3 sets of 5 double KB snatch/P2 rest while P1 works, flapjack
Monster Mash:
3 rounds of:
x3 two-hand swing
x3 R/L 1-hand swing
x3 R/L Snatch
x3 R/L Clean & Press
x3 R/L Rack Squats
2 Rounds of x4 same movements/sequence as above
1 Round of x5 same movements/sequence as above
Finish up with some Mary:
x20 LBC’s IC
x15 Flutter w/KB Press IC
x10 Greg Louganis OYO
We’re done!
Moleskin:
Great work men, only 4 in numbers, but a lot of great work done by all today. That low rep sequence towards the end was a lot harder than it looked on paper. Bulldog and Ickey Shuffle were strong as always, leading the CMIYC and YHC and retread put in some hard work bringing up the six. When it was just IS and I in the parking lot we were contemplating on whether or not to workout so thanks to Bulldog and Retread for showing up to make sure the workout was on as planned. Thanks men, for the support of Olympus. It was a pleasure to lead!
Announcements: Sign up for the Joe Davis Run to be held on Jan. 9th in Fort Mill
Thank you to Bulldog for a great prayer to take us out.
Gullah
Five men posted at Olympus to put their endurance to the test, here’s how it went:
COP:
SSH x20 IC
Prisoner Squats x 20 IC
Merkins x 15 IC
Grab KB’s and mosey to basketball court for endurance challenge (aka poster of pain) consisting of:
x 40 burpees
x 50 Upright Rows
x 75 Deep Squats or Goblet Squats
x 75 Merkins
x 100 SSH’s
x 75 Two-Hand Kettlebell Swings
x 25 each of LBC’s/Flutters/Dollies
x 60 KB Overhead Press(x30 per arm)
x 7 Sprints(50 Yards = 1)
x60 KB Lunges (x 30 per leg)
Plank for 2 Minutes
x 100 Renegade Rows or Lawn Mowers (x 50 per side)
x 100 Mountain Climbers
x 5 Per side Turkish Get-Ups or Vikings
x 50 Curls or Cleans(25 per side)
x 50 Behind-the-Head tricep extensions
x 7 Sprints (50 yards = 1)
x 30 Per side One-Hand Kettlebell Swings
x 20 Snatch per Side
x 20 Greg Louganis
All done, that’s a wrap!
Moleskin:
Awesome work by all to get through that, I think just about everyone made it to at least the 1-handed swings, Witch Doctor and Retread completed the entire list. YHC had a crazy busy week and couldn’t come with a more creative weinke so thanks to you guys for letting me bring out the Poster of Pain. WD said it best when he saw the list and said “you do know we only have an hour?”. That was a great test of endurance. Strong work by Destiny and Staypuff as they pushed through. Also good work by Retread as this was his first post at Olympus.
The Hoff on Q 9/19
Great prayer by Staypuff to take us out.
Gullah
5 Pax including 1 FNG posted at a very humid Olympus to take on the AMRAP challenge, Here’s how it went:
COP:
Merkins x 15 IC
2-Hand Swings x 15 OYO
Mtn. Climbers x 15 IC
Goblet Squat x 15 OYO
Snatch x 5 Per Side OYO
AMRAP Challenge: 5 rounds, 3 movements per round, as many reps as possible in 6 minutes per round. 1 lap around the track after each round.
Round 1: x 5 clean & press/x 10 merkins/ x 15 Two Handed Swings
Round 2: Rack Lunge x 5 per side/Goblet Squat x 10/Good Mornings x 15
Round 3: Halo x 5 each direction/Around The World x 10 each direction/Figure 8 x 15
Round 4: Lawnmowers x 5 each side/upright rows x 10/2 Hand Press x 10
Round 5: Snatch x 5 per side/Renegade Rows x 5 per side/clean x 5 per side
2 hand swing/squat thrust ladder: idea is to perform 15 2 hand swings, 15 squat thrusts and keep moving down the ladder until 1 rep of each completed. We all were smoked after the AMRAPs so after we completed 15 YHC audibled to 10 reps each and then worked our way down to 1 rep.
Mary: LBC x20 IC/Russian Twist x 20 IC(called by Fletch)/Crunchy Frog x 10IC(called by Ickey Shuffle).
Moleskin:
Outstanding work out there today men. It was humid and we were all pouring sweat. in full disclosure, YHC had a hectic schedule this week and puled the same routine I Q’d a week ago at Mint Hill Metal: different group of guys, same smoked result. Good work getting through the AMRAP cycle, we all had our hands on our knees and were gasping for air at the end of that one. The swing/thrust ladder was an especially brutal way to end the workout. I know I didn’t get all the way through it. Fletch is the only one I know for sure that did. Great having FNG Polar Bear with us today (Jeff M.) hope to see you back out there. Good also to see Quint again, good work as always brother. Thanks to Fletch and Ickey Shuffle for helping me get through Mary. Also thanks for putting up with my extremely eclectic playlist as well #playlistfail.
Announcements:
Southern Discomfort 8/1
Hoff on Q at Olympus next week-7/25
Ickey Shuffle on Q Monday at Foxhole
Great prayer by Fletch to send us home
Thanks for the opportunity to go through the pain with you men!
with the heat and humidity in full effect, 9 men including 1 FNG and 1 Site FNG took to the hallowed grounds of ELE to get their Saturday off to a good start.
COP:
Merkins x15 IC
Snatch x5 per arm OYO
Air Squats x15 IC
Clean and Press x5 per arm OYO
Two-Handed KB Swings OYO
Main Event/Field Trip to Carmel Baptist:
Jog over to baseball field at Carmel Baptist and gather behind the wall beyond the outfield to find an assortment of medicine balls and sand bags, partner up and pick a ball/bag to carry.
P1 carries weighted element to wall, throws ball/bag on ledge on top of wall, climbs the wall, picks up the ball/bag and runs to entrance gate and returns to start point. P2 does called exercise and flapjack until both have completed a round. 4 rounds were completed with each team using a different element each round so we could all experience the different weights. Called movements were: wide arm merkins, diamond merkins, carolina dry docks and regular merkins.
50 LBC’s OYO, then gather the balls and sandbags and mosey back to ELE parking lot. switch heavier ones out as needed, lighter ones were carried by1 pax all the way back.
KB ladders:
Round 1: 2,4,6,8 reps of Snatch per arm/1 arm swing/clean and press per arm.
Round 2: 2,4,6,8 reps of Sumo squat/Upright rows/good mornings-if done early work your back down the ladder until all pax are done.
Round 3: 2,4,6,8 reps of Lawn mowers per arm/around the worlds(in each direction)/high pulls per arm
Jack Webb:
1 Goblet Squat/2 Two-Hand KB press
2 Goblet Squats/4 Two-Hand KB press
3 Goblet Squats/6 Two-Hand KB press
4 Goblet Squats/8 Two-Hand KB press
Guys were smoked so that’s as far as we got.
Mary, pax-assisted: Fletch called flutter w/KB press, Jordy called Russian twist, Winterplace called x15 burpees OYO, Ickey Shuffle called 1 minute of 2 handed KB swings to finish the hour.
Moleskin:
Good work men as that one was a smoker. the jog and weighted element carry over at Carmel Baptist I think took a lot more out of us than was expected. Excellent job by Fletch and Winterplace moving at a rapid place carrying theirs back to ELE while the rest of us moved much slower. Thanks to Byron for supplying us with several medicine balls and a sand bag and also for meeting YHC early to get them over to Carmel. The ladders were also tough, but everyone pushed through. Ickey Shuffle impressed as usual by showing iron will with that huge KB of his. Don’t know what I was thinking by trying those Jack Webbs, but that really put us over the edge. Good to see Jordy back out there. Also good to have site FNG Toolman from Metro. Welcome to FNG Peaches (Michael A). He’s from Gaffney, SC (home of the peach water tower) so he was aptly named. Crawdad is official now as he finally went out and purchased his own kettlebell so no turning back now my friend.
Announcements:
F3 dads continues at Beatty Park
Southern Discomfort coming up on Aug. 1
Prayers for Byron and the youth of his church as they depart on a Mission Trip next week.
Thanks to Byron for a great prayer to take us out.
Gullah
9 pax including 3 site FNG’s posted at Olympus and here’s how it went down:
*Grab bells and mosey to field in center of track for COP:
SSH IC x 20
20 two-hand KB swings OYO
Hillbilly IC x 15
20 two-hand KB swings OYO
Merkins IC x 15
10 Goblet Squats OYO
Mountain Climber IC x 20
10 Goblet Squats OYO
*Head over to playground area for an Olympus modified version of “Cindy”
AMRAP in 20 minutes of x10 two-hand KB swings/x5 Pull Ups/x10 Merkins
This seemed easy at first, but the pax were sweating it out after about 10 minutes of work
*Move to the track, place bells out of the way and line up facing the field for some 8’s:
1 Copperhead squat, sprint across field, 7 LBC’s sprint back/2 Copperhead squats, sprint across field, 6 LBC’s sprint back. Keep doing the two movements until 7 Copperhead squats and 1 LBC completed.
*That was real fun, but let’s get back to the kettlebell workout:
2 rounds of: x8 Snatches per arm/x 10 High Pulls per arm/x10 two-hand Goblet Press
2 rounds of: x8 Cleans per arm/x10 Lawn Mowers per arm/x15 Good Mornings
* 2 minutes left for some Mary:
x 15 Flutter Kicks with KB press
x 15 Dolly’s without bell
DONE!
Moleskin:
Great and tiring workout this morning. It was awesome having some site FNG’s in attendance (Skoal Bandit & GED from Metro/Diamondhead and Sony who recently moved here from the Charleston area and was an F3Summerville regular). Good work by Ickey Shuffle and his recruiting efforts getting some guys from Metro to join us. Good to have Yankee out after a few weeks out and also good to see Crawdad back out this week after attending his first ever F3 workout last Saturday. Thanks, as always, to Byron who graciously steps in to offer his comments on the movements to make sure we’re all doing in the correct form. That’s important brother so don’t ever hesitate to step in! Southpaw put in his usual great effort.
Announcements:
Olympus will converge next week(5/23)at Day Zero to help them celebrate their two year Anniversary.
A new 3rdF opportunity is in the works to be held on Monday mornings at 6:30. Probably in the South Park area. Reach out to Hops or Semigloss for details or if you wish to help get it started by Q’ng.
Byron took us out strong with a great prayer.
Thanks, it was a pleasure leading you men this morning!
Gullah
Eight men started their Easter weekend off the right way and posted at Olympus this morning and here’s what we did:
Mosey to the basketball court with basketballs, jump ropes and of course, kettlebells in tow. Circle up for:
COP
10 two-handed KB swings OYO
SSH x 20 IC
10 two-handed KB swings OYO
Imperial Walker x 20 IC
20 two-handed KB swings OYO
Merkins x 15 IC
20 two-handed KB swings OYO
Basketball Skills Time:
With today being Final Four Saturday I thought what better time to show off our basketball skills or lack thereof in YHC’s case. 2 Pax at a time dribble balls to second goal and make a layup or jump shot if you’re feeling confident. Dribble back to the first goal, do the same and then return to the pax. Waiting pax perform called exercise(that was decided by the 2 men shooting baskets). Keep rotating until each pair had made two runs at the goals. Some of the called movements: Good mornings, Lawnmowers, CDD’s, 2 Hand Swing with push press, tricep extensions, get ups (with or without bell).
Jump Rope Rotation
Partner up-kettlebell size not important. P1 jumps rope while P2 performs KB movement, then flapjack. KB movement serves as the timer for the pax jumping rope.
Rnd 1: 25 Two-Hand Swings
Rnd 2: 20 Upright Rows
Rnd 3: 10 Burpee Squat Thrusts
Rnd 4: 5 Snatches per side
Rnd 5: 20 Merkins
Rnd 6: 30 LBC’s
Strength Circuit:
Set 1: 10 Snatches per side/5 Racked Squats per side/10 Figure 8’s/10 Racked lunges per side
Set 2: 8 Snatches per side/10 Goblet Squats/10 Clean & Press per side/10 Bicep Curls
Set 3: 6 Snatches per side/10 Good Mornings/10 One-Hand Swings per arm/3 Vikings per side
Set 4: 4 Snatches per side/10High Pulls per side/15 Bench Press/10 Cleans per side
AMRAP in 5 Minutes:
x10 Diamond Merkins on bell
x10 Around the Worlds(10 clockwise/10 counter clockwise)
x10 Sumo Squats
Less than a minute left, time for 20 LBC’s IC and that’s a wrap.
Moleskin:
Great work out there today and a good group as well being Easter weekend and the start of CMS spring break. I think MJ would marvel at our outstanding basketball skills, All handled the ball well and made good on most of their shots. I even saw Ickey Shuffle sink an impressive jumper. UNC could have used us on their tourney run #wouldbefinalfourbound. The jump rope was my attempt at implementing some good cardio without the running. Hard to get a good gauge on that one as the heavy wind was making it hard on us to get good jumping rhythm in except for Southpaw and BLC who seemed to be having no trouble. I could tell Byron really enjoyed that part of the workout(Happy Birthday Brother). Good having Whiplash out there who I think is a site FNG unless my memory fails me. Also good to have Probation out working hard after yet another knee surgery, way to keep pushing it! Chum killed it as usual and even punished us with those painful get ups(not the Turkish variety) during basketball drills.
Announcements:
Sign up for the F3 Golf Outing
Benefit next Sunday the 12th at Olde Meck. Brewery to help a neighbor of Ickey Shuffle. They have a young child battling a severe form of cancer and a portion of every purchase goes to help that family.
Continue to keep Zip in your prayers.
Thanks to Byron for a strong prayer to take us out!
Pleasure to lead you fine men today
5 Men set out to test their endurance at Olympus and here’s what we did:
COP:
Lap around the track, stop halfway for x20 SSH’s IC. Stop at bench area for 20 dips OYO. Finish lap and mosey to parking lot.
Main Event:
Round 1
50 Two-Handed KB Swings
50 Upright Rows
75 Squats–alternated between using KB and no KB
50 Merkins
1 lap around track
Round 2
100 SSH’s
50 Two-Handed KB Swings (5 of us there so alternated between each pax bell doing 10 reps with each one).
25 LBC’s/25 Flutters/25 Dollies
60 One-Handed KB Press(x30 R/x30 L)
1 Lap around track
Round 3
60 front lunges (30 per leg)
60 lawnmowers (x30 R/x 30 L)
100 Mountain Climbers
40 High Pulls (x20 R/ x20 L)
30 Snatches (15 Per Arm)
40 One-Handed KB Swings (20 per arm)
50 Good Mornings
50 Around The World (25 clockwise/25 counter clockwise)
More on the list, but it’s 8:00 so that’s a wrap.
Great work out there today men. My attempt was to test our endurance a bit by upping the reps and throwing in a little running. Hope mission was accomplished. Good mumble chatter as well with a wide range of topics from sports, to sundries of choice. Great having Wolfman and Geraldo out for the second week in a row. Also good to see Chum back out after two weeks off. Great also to have Byron out as always–glad you’re coming out more often again brother!
Announcements: Final opportunity to sign up for Mud run. Sign up for golf outing. Continue to keep Zippidy in your prayers as he continues to slowly recover. Thanks for the strong prayer to take us out Byron.
8 men got their Saturday started off the right way and posted at Olympus.
Grab your bells and mosey to the track for COP:
SSH IC x 20
Mountain Climbers IC x 20
Alternating 1 Handed KB Swings x 20 OYO
Strength Circuit:
Merkins
Goblet Squat
LBC’s
Dips
2 Handed KB Swing
Perform 5 rounds beginning with 15 reps of each exercise and increase reps x 1 each round so round 5 consisted of 19 reps per movement. Plank until all pax are done.
Move to the playground area for 4 rounds of:
Suitcase lunges-x10 R/x10 L
Pull ups x10
2 Handed KB Press x10
Plank until all pax are done.
Mosey to basketball court/line up near gym entrance:
1 arm push press x10 R/x10L–sprint to third goal and back
Good Morning x15–sprint to third goal and back
High Figure 8’s x20–sprint to third goal and back
On your back-x30 chest press–sprint to third goal, 5 burpees and back
2 handed KB swing x20–sprint to third goal, 5 burpees and back
Lawnmower x10R/x10L–sprint to third goal, 5 burpees and back
Snatch x10R/x10L–sprint to third goal,10 burpees and back(you can thank Winter Place for the 10 burpees).
Jack Webb time–x1 two hand press/x2 curls, x2 two hand press/x4 curls, x3 two hand press/x6 curls. Keep going until 5 reps two hand press/x 10 curls completed.
Mosey to parking lot for mary:
LBC x 25 IC
Flutter w/KB press x 20 IC
Sid the Kid x 20 clockwise/x20 counter cw OYO
1 minute left so 20 two handed swings at Fletch’s request–thanks for wanting to keep it moving brother!
Moleskin:
Great work out there men. I think we’ll be feeling that one for a few days. Everyone hung in there and stood tall the whole hour. It was great having site FNG Garbonzo out–hope it was good for you brother! Also good having Crabcake back out along with his commentary which has been missed. Thanks for coming out guys, it’s what makes getting up and out on a cold Saturday morning worth it! Thanks also to Strawberry for a good prayer to take us out. Thanks for allowing me to lead!
Announcements:
Get your Mud Run teams formed
BRR will be here before we know it so start thinking about participating and getting teams formed.
New site started 1/17–Fight Club
14 Pax showed up at Olympus and made an attempt to stay warm on a cold morning.
COP: led by The Hoff
Firehose CMIYC around track–each pax takes a turn pulling the firehose backwards while other pax do 15 merkins then run to catch man carrying the hose. Flapjack until all pax have a turn on the hose. Another round with each pax taking a turn carrying the hose while other pax do squats then run to catch man pulling the hose. Now we’re sort of warm..mosey to the parking lot for:
Gullah On Q:
Partner Suicides/KB work:
Partner up (KB size doesn’t matter). P1 does KB movement while P2 runs to each cone and back. Cones spaced approximately 5 yards/15 yards/20 yards. Reps are cumulative between partners. Keep flapjacking between running/KB work until all reps complete.
KB movements consisted of:
Two Handed KB swing x 200 reps (audible to 100 reps in the interest of time)
KB clean RH x 100 reps/KB clean LH x 100 reps(can use 2 KB’s if you have them)
High Pull RH x 75 reps/High Pull LH x 75 reps
Two Handed KB press x 75 reps
The Hoff on Q:
Goblet Squats with good form x 75 reps
Upright Rows x 100 reps
Circle up for Mary–led by The Hoff:
Stay with your partner and pull fire hose to end of parking lot and back. One guy pulls hose while partner jogs along side, flapjack when pulling hose back to starting point. Pax pulling hose calls Mary exercise for pax circled up to do. Keep moving around the circle until each team has turn running the hose. some of the movements called: LBC’s, Snatch, Greg Louganis, Freddy Mercury, etc. I know TR called what looked like to be an interesting movement, but Hoff and I were pulling the hose and I can’t remember what it was.
Moleskin:
Great work out there Saturday guys. I know it wasn’t what we typically do at Olympus, but the goal was to keep everyone moving as much as possible on such a cold morning so hopefully the goal was met. The suicides/KB work got bogged down at times so I’ll work on making that more fluid in the future. It was good to have site FNG’s Strawberry, Heartbreaker and Beaker out there, hope to see each of you back out soon. It was also good to have Night Court back after a few months off–strong work brother! TR and BLC both are working through injuries and did strong work. Yankee, Madison, Fletch, Mighty Might and Wolfman have been coming to Olympus on a fairly regular basis and killed it as usual. Mall Cop has been out several times now and always puts in the work no matter where he posts. Thanks for supporting Olympus men. It’s an honor for The Hoff and I to lead. Great prayer by Night Court to take us out.
Gullah
5 strong men posted on a cool, damp morning at Olympus to engage in a little Olympus style Christmas celebration and here’s how we did it:
Gullah on Q
COP:
SSH x 25 IC
Merkins x 15 IC
Main Event: 12 Days of Christmas:
Day 1 = 1 KB Burpee
Day 2 = Viking x 1 R/x 1 L
Day 3 = Snatch x 3 R/x 3 L
Day 4 = Renegade Row x 4 R/x 4 L
Day 5 = KB Lunge x 5 R/x 5 L
Day 6 = High Pull x 6 R/x 6 L
Day 7 = 1 Arm KB Press x 7 R/x 7 L
Day 8 = Goblet Squat
Day 9 = Russian Twist
Day 10 = Upright Rows
Day 11 = Good Mornings
Day 12 = 12 KB Curls + 12 Tricep Extentions
Cycle complete/20 minutes remaining–hand off to Hoff for gear circuit
Hoff Q
4 Gear Stations consisting of:
Firehose carry to cone and back–served as timer, rotate stations when pax completes the carry.
Barbell carry==walk to cone and back while curling the bar and pressing overhead
Sled pull to cone and back
Medicine ball squat/launch
Hairburners to cone and back
**two cycles thru each station completed–a little time left for some Mary.
Mary:
Form circle with “The Beast” in the middle (a 105lb KB provided courtesy of TR). Move around the circle with each Pax calling out an AB exercise while taking a turn doing 20 KB swings or 20 Good Mornings with The Beast(Pax calling the exercise works The Beast, other Pax perform AB movement).
Times up, we’re done–COT
Great work out there men, pushing through the 12 days only to have to endure 20 minutes of Hoff’s gear stations. Good work by TR & BLC especially as they had injuries they were working through as well. Mighty Might and The Hoff were strong as always. It was good having TR pay us a visit and thanks for introducing us to that monster bell, we won’t soon forget that one! Thanks for supporting Olympus guys and for giving YHC & The Hoff the opportunity to lead. Strong prayer by TR to take us out.
Announcements:
Joe Davis Run on 1/10
Unbroken showing for Area 51 at Stonecrest on 1/10
Look for convergence info. for 12/24 at Anvil