Below is the better late than never Skunkworks post from Yeti. It should be noted that two guys left at some point during the workout. Tough to keep up with the sub 30 year-old leader.
21 gathered together at Skunkworks this past Tuesday for a humid and muggy workout.
WARM UP:
Jog to the stop sign and back
20 SSH
20 IW
15 merkins
20 swings oyo
THANG:
Find a partner. Workout is given and the two work together to reach the total. While one is working towards the total, the other has a bodyweight workout to do.
100 swings – Freddy Mercury
100 goblet squats – windmills
80 gunslingers – flutter
80 lunges – merkins
60 snatches – heels to heaven
60 tricep extensions – nipplers
40 clean and press – burpees
40 two-bell lunge – dry docks
Moseyed to the track for a quick finish to the workout
Partner 1: Farmers carry, stop every 10 steps for double swings
Partner 2: Run a lap until you catch your partner, flapjack
SKIN:
Eager to not royally screw up my first Q at Skunkworks, I think it’s safe to call myself over-prepared. I set three alarms in the morning to make sure I woke up, had all my clothes laid out so I wouldn’t waste any time getting ready, I had my workout plan typed into my phone, I quickly sprinted to the car, peeled out of the neighborhood and then…
Sat in the parking lot for a solid 20 minutes waiting for people to show up.
I felt like I’d been stood up for a date. But not just by one person. By 20 people. And all dudes. It was a new experience.
I saw a lone tumbleweed and Harley run by at one point. Then Swiss Miss. Then more silence.
*Sigh*
The good news is that eventually guys did show up. Turns out arriving early to F3 doesn’t mean much unless you’re going for a run. Which I had no intention of doing. Lesson learned.
Other lessons I learned:
– I’ll need to remember to go easy on my side straddle hops. They did Brown in pretty early.
– Word to the wise, don’t interrupt Stone Cold when he’s telling a story and ask him to do a 10-count. He gets testy.
– Donkey Kong makes a great stopwatch. I had every intention of doing a lot more laps around the track as I’d lost track of time. You all owe DK a thank you.
Nice work to all! Thanks for the chance to Q
Yeti (posted by Harley)
7 men started their Saturday off right with some miles at The Rock. Here’s what we did.
Warm up on the smooth pavement
– SSH
– IW
– Merkins
– Low, slow squats
Islands in the Stream
– Suicide runs to each island and back, 2 merkins to start, +2 merkins for each island
– I think 12 islands in all
Rocks and Run
– Pick up a rock, do some lifting, run a lap
– Overhead press x10
– Goodmornings x10
– Squats x10
Run to Park, lunge walk along the way
Circuit work on playground
– 10 donkey kicks on swings
– 10 jump ups on bench
– 10 pullups
– Lap around parking lot
– Rinse, repeat
Dog Park Hill
– Start at bottom, run up and down, alternate 10 jump squats and 10 LBCs at each light pole
Run back to church, squats and plank along the way
Grass Field
– Various running activities across field, run around parking lot until watch reads 4 miles
When I pulled up, I thought I was in for a solo crowd as no one had showed by 7:02 am. However, a lap over to the backdoor of the church found 6 others already going with Hopper in the lead. Not gonna lie, I was headed home if no one showed. But thankfully we had a good crew and covered some ground. My goal was to work the legs, mission accomplished. Good work staying together across somoe distance. Always an honor to lead.
— Harley
9 of south Charlotte’s finest greeted a beautiful day at Hydra for some running and other stuff. Here’s what we did.
Warm Up
Big Hill
Mosey to Little Hill
Little Hill
Back to Start
After a few comments on my Duke shirt and the greatness of the win over nc state yesterday, we got down to business. Great work out there today. I’ve been traveling and feeling woefully out of shape, so wanted to push the distance and hills. I think we covered 3 miles but it felt like a lot more based on the incline. Queen, Chelms and Buttermaker were really pushing it up front. Fairly tight group out there overall. Thanks for the honor to lead. I love the variety at OP.
— Harley
22 men braved the treacherous ice for a workout despite another day of school closures for CMS.
Grab a partner and Do-Si-Do…or something like that.
Warm-Up
– SSS
– IW
– Merkins
– Two-handed swings on your own
Farmer Carries
– Partner 1: carry both KBs
– Partner 2: 10 merkins, chase partner
– Switch
Doubles
– Partner 1: called exercise
– Partner 2: lap around road and church sign
– Set 1: double swings
– Set 2: racked double squats
– Set 3: double high pulls
– Set 4: double suitcase lunges
Hill 7s
– Drop partner, solo vs the hill
– Set of 7, burpees at top, KB press at bottom
Finish back at the parking lot w/ 10 snatches each side
Good work out there today. More running than I had thought when I drew up the plan. We did hit some nice patches of ice on the road through the woods, hopefully no one went down. There was at least one awkward hug out there when we broke up the partner work. It was cold out there…but not that cold. Several new faces really pushed the pace out there. Well done. Honor to lead the group.
Harley
You don’t want to miss the 4th annual Skunk that Stole Christmas tomorrow at Covenant Day School. Show up even if you don’t own a kettlebell.
Read all about last year’s festivities here – http://f3nation.com/2014/12/23/the-3rd-annual-the-skunk-that-stole-christmas/.
Witch Dr. will be bringing his own mix of all natural black magic to this year’s party.
Harley
8 men showed up to The Rock and we’re not afraid of the real gloom and fog. Here’s what we did.
Warm Up on the smoothest pavement in Charlotte
Run to Park
Run to entrance 2 at church
Rock work – press, curls, squats, triceps
Sprints up and down parking lot (4 corners to run out the clock) with some merkins, CDD, LBCs and wall sits with air presses
It was an honor to lead. We covered 3.8 miles and the group stayed tight, strong work. Big shout out to FNG Etrade who dominated on the sprints at the end. Enjoy the El Niño weather while we can.
–Harley
20 men showed up for an early Thanksgiving feast. Here’s what we enjoyed.
Warm-Up
– SSH
– IW
– Lap from bottom of stairs, up to road, around entrance sign and back
Appetizer Course – Sausage Balls
– 10 KB squats
– 10 KB swings
– 10 merkins
– 10 rounds
– run a lap
Vegetables – sweet potatoes and green bean cassserole
– 5 snatches each arm
– 5 KB lunges each leg
– 10 jump squats
– 8 minutes, as many rounds as you got
– run a lap
Meats – turkey and ham, take down some protein
– Partner up with like-sized KB
– Double swings x10, partner plank
– Double KB lunges x10, partner plank
– Double KB high pulls x10, partner planks
– 2 sets, run a lap
Desserts – pies of all flavors
– 5 KB Louganis
– 10 KB Russian Twists
– 10 LBCs
– 5 minutes, as many rounds as you got
Good to get excited about the next couple of days of Thanksgiving. I hope you guys have a great holiday. The sausage ball appetizer was pretty aggressive, no need for warm clothes after a couple of minutes.
Announcements – Thanksgiving flag football game is at Matthews Sportsplex, need a couple of refs. Friday convergence at South Charlotte Middle with Jevlar and Mountain Goat.
–Harley
20 men answered the call at Skunkworks for what I hope was a good old fashioned throat chop.
Here’s what we did.
Warmup
– Avoid the early trash truck
– Mosey to the dark alley
– SSH
– IW
– 30, 20, 10 two-handed swings
– Merkins: 10 left hand on bell, 10 right hand on bell, 10 diamond both hands on bell
Farmer Carries (you know it’s coming when we go to the alley)
– Partner up with like size KB
– Partner 1 carries both KBs
– Partner 2 10 merkins, chase and switch
– Feel exceptional burn in forearms
Mary (aka recovery)
Hill Suicides
– Bottom of hill in front of church, first set of excercise then run to first median and back, second set then run to second median and back, third set then run to street at top of hill and back
– Stated goal was to focus on form with KBs and go hard on runs, turned into more of just trying to survive (at least for me)
– Set #1: Snatches – 5x each arm, 7x each arm, 10x each arm
– Set #2: Goblet Squats – 10x, 15x, 20x
– Set #3: Burpees – 10x, 15x, 20x
– Set #4: Swings – 10x two handed, 10x right hand, 10x left hand
– Set #5: Push press on ground – 5x each arm, 7x each arm, 10x each arm
Farmer Carry back to parking lot
I’ve been getting a bit complacent (old, fat, lazy) and wanted to get back at pushing it hard at Skunkworks this am. Mission accomplished, although the pack was moving way faster than me. I had a couple of moments of hoping not to pass out or throw up. Strong work out there today.
A few notables:
– Witch Dr.: took off like a rocket carrying the KBs, PEDs?
– Fletch: runs like the wind…and carries a 45 lb KB, #beast
– Channel: killing it today, where you been?
– Frosty Paws: getting ready for winter with the head to toe covered look in 50 degrees
– Brown: talks a big game about not running but he’s not slow
– Stone Cold: perfect merkin form even at the end
– Pop Tart: many thanks for carrying your partner
– Horsehead: pushing it hard on the run
– Under 30 crowd very strong: Sanka, Peacock, Dollywood
– Over 50 crowd also pushing: Hacker, Destiny
– Early Veteran’s Day celebration from Drop Thrill
– Good to see the #s back at skunk…but a few notable absences: where you at TR, Bananas, Bulldog, Arena? #soccerarms?
New schedule for Skunkworks going out ASAP, let me know if you want in.
Fletch is going to co-lead the site, so average fitness level just went up significantly.
Convergence workout tomorrow at Anvil (Calvary) for Veteran’s Day, 5:30, 45 minutes.
— Harley
22 men enjoyed a brisk morning at Skunkworks.
Warm-Up
– Side straddle Hop x25
– Imperial Walker x25
Mosey to the North Entrance of Christ Covenant Church
Divided into groups of 2. Partner 1 ran a lap around the church while Partner 2 did called exercise:
– 2 handed swings
– 1 handed snatch
– Squat
– Rows
Mosey over to the parking lot for suicides. Each suicide began with a called exercise. Upon completion of said exercise the suicides began:
– 25 LBCs
– 25 Merkins
– 10 Shoulder Presses
– 5 Burpees
– 25 LBC’s on Q count straight to 90 degree protractor. An immediate Omaha (audible) was called that began the final suicide
Mosey back to circle of pain
– Side straddle Hop x25
– LBCs 25
– Imperial Walker x25
– Merkins x20
When I asked Smokey to lead at Skunkworks, I knew he would do great based on how he kills out there every Tue. And Smokey did not disappoint today. Ended a little early on the clock but I think we had all gotten our money’s worth.
– Harley posted on behalf of Smokey
25 men celebrated the cooler weather, the return to CDS and the end of the BRR at Skunkworks. It was nice to have the old crew back together. Here’s what we did.
Warm-Up
– SSH
– IW
– Merkins
– 50 swings
Farmer Carry
– Partner up w/ like-sized KB
– Partner one: run w/ both KBs, Partner two: 5 burpees and chase
Hill Suicides
– Run to first median and back, second median and back, road and back, exercise in between each run (3x reps per set)
– Round 1: two-handed swings x20
– Round 2: snatches x5 each arm
– Round 3: overhead press x15
– Round 4: just run
– Round 5: Goblet Squats x15
– round 6: lawnmowers x10 each arm
Return
– Mosey up hill w/ KB, lock it out each arm, waddle back w/ KB
Great effort out there today. It was supposed to be hard, and I think it accomplished the goal. Not surprisingly, we had plenty of complaining from the soccer-arm BRR crew. Not that you have run across two states, time to start working on a heavier KB. Make a trip down to Muscle Driver. You should be at least at 35 lbs, move up to 45 lbs if you are already at 35.
Welcome FNG Bounce, John Lintner, long lost cousin of Matt Lindner.
Hopefully you got the notice about the change of location back to CDS high school parking lot. Anyone still at ABC store this am? Hacker?
– Harley