25 men awoke to the call of Respect from Sussudio.
Warmup
– 25 S/S/H IC
– 50 two handed swing OYO
– 25 I/W IC
– 50 one hand swings alternating OYO
– 25 L/S/S IC
– 25 Merkins on KB OYO
Farmer Carry
– Partner KB weight the same
– Partner 1, runs with both KB
– Partner 2, 10 hand release Merkins, the runs to catch Partner 1, Flap jack
The Hill
– Partner 1 runs up hill, 10 of an exercise at the top and runs back down, Partner 2 does 150 reps of called exercise (cumulative), flapjack
– Partner 1 – Merkins, LBC, Merkins, LBC
– Partner 2 – Curls, Tri extensions, T baggers, chest press
Head back to field by parking lot, two team for 5v5 tug of war, 3 rounds team 1 wins 2-1
Workout sent in by Sussudio, all commentary from me (Harley). Strong work from our fearless leader today. For those that do not know, Sussudio is moving to Orlando at the end of May, and he will be greatly missed. Always pushes everyone, fast for any age. Much respect. We will have a proper send off before his exit.
– Harley
16 showed up for Arena’s VQ at Skunkworks.
Mosey down to the upper parking lot
Warm Up: (in cadence)
Indian run with one kettlebell:
The Workout:
o Goblet-squat to shoulder press
Mosey on back to grassy area by the high school.
o Hold plank for the last 15 seconds.
For the second week in a row, the Q did not provide any commentary so I get to add my own. Arena aka Wabbit aka Awena aka Ron Weasley – solid work. I was dying on the last set of KB squats to press. Coach Fudd is the middle school soccer coach at CDS. Definitely a varsity level workout today.
Harley posted on behalf of Arena
Warmup
Partner up in groups of 3 on grass field…6 rounds alternating partners, with a lap in between rounds
Round 1
P1: Lunge / P2: Burpee / P3: Swings
Round 2
P1: Lunge / P2: Carolina DD / P3: High Pulls
Round 3
P1: Lunge / P2: merkins / P3: cleans
Round 4
P1: Bear Crawl / P2: Burpee / P3: Swings
Round 5
P1: Bear Crawl / P2: squats / P3: High Pulls
Round 6
P1: Bear Crawl / P2: Diamond merkins / P3: cleans
Circle up for finish:
Swings X 20
Snatch X 20
Squats X 20
LBC X 25
Flutter Press X 20
Dolly X 20
1 Lap
Merkins X 20
Burpees X 10
Done
Tackling Dummy came with a strong plan of attack that involved a lot of double KB lunges. Thankfully, he moved the cones in a bit after a while. Probably going to feel that one.
He was a man of few words and even fewer words in the his backblast commentary.
So, I will fill in some space. Fellas – winter is over. This morning it was ove 50 degrees and felt like 80 degrees by the end of the workout. Time to lose the full body gear Sussudio, Frosty Paws and others. I’m excited for the hopeful start to spring.
Skunkworks will be sponsoring a hole at the golf event, please be prepared to chip in monetary donations or there will be other forms of payments assessed. Details to come.
Arena fka Wabbit on his first Q at Skunkworks next week. Be prepared to feel like a middle school soccer player.
Harley posted on behalf of Tackling Dummary
There were only two anti-corporate cup types that showed up to The Rock. But two is all you need – It takes two to make things go right, It takes two to make it outta sight.
So, we ran a mile to Day Zero, cranked through the Day zero workout and then ran a mile back home. I think we covered about 5 miles with no burpees, so Gummy and Hopper would be proud. Thanks for the warm welcome from the Day Zero crew, great workout from Semi Gloss and The Mouth. And great fellowship with Flipper.
Harley
21 men tossed around some snowbells. Here’s how it went down:
Warm Up
25 Swings OYO
SSH x 20 IC
25 Swings OYO
IW x 20 IC
25 Swings OYO
Merkins on bell x 10 IC
25 Swings OYO
Partner up, same size bell
Farmer Carry down to front of church with 10 merkin chaser
The Thang
P1 – Runs to top of hill and back
P2 – Called double kettlebell exercise
Flapjack
Rinse and Repeat – both partners will have run twice
Exercises:
Renegade Rows
Double Bell Front Squat
Double High Pulls – audible to P1 doing 25 Heels to Heaven
Seesaw Press
Wide arm merkins on bells
Deadlift – audible to P1 doing 25 LBCs
50 Swings OYO
Farmer Carry back to parking lot with 10 merkin chaser
COT
BOM
Moleskin
The snowfall made for a nice background today. YHC welcomes any distraction that takes my mind off the pain of a seesaw press.
Renegade Rows proved once again to be dangerous. #flattenedfingers
Welcome Squid to Skunkworks and his first gear workout. Double kettlebell work isn’t always on the menu, but it was today, so make sure you come back next week to see what’s cooking.
ALL the PAX put in strong effort today. Minimal planking/recovery means everyone stayed together and finished each set around the same time. Great work by all.
Thanks to Sussudio for taking us out.
As always, a privilege to lead.
Announcements
F3 Golf
BRR Signups
Continue to pray for Zip-a-dee’s recovery
Posted on behalf of Sanka
[There should be a really cool picture of The Double Deuce bar from classic move Roadhouse…but no more graphics in posts]
A cool double deuce of Area 51’s finest came out in the damp, breezy gloom to swing some iron and run a little. Did enough to make Dalton proud.
Warmup: SSH x 30 IC IW x 30 IC 20 2-hand swings OYO Mountain Climber x 20 IC
Downward Dog
Cobra (Upward Dog)
20 Snatch (10-R, 10-L)
The Thang Mosey to bottom of Church parking lot, partner up
Partner 1 runs to bottom three curbs and back Partner 2 does called exercise
Flapjack
Combine to complete called rep count
Round 1 – T-bag squats x 150
Round 2 – Curls x 200
Round 3 – Two hand overhead press x 150
Round 4 – Tricep extentions x 150
Round 5 – Asinines (exercises 1 – 4 completed as one exercise) x 50 Mosey to top lot, plank up while waiting on the six
Moleskine
Sorry for the Road House references here. Upon counting off, Bananas informed YHC that I made a cool double deuce of Pax this morning, hence, Brad Wesley’s favorite watering hole. Wait, I’m really not sorry as the film is an American movie classic.
Fairly mundane weinke this morning, but YHC really wanted to bring back the Asinines this AM. At the end, it felt like a polar bear fell…well, you know.
Great to see Robin Hood back out. My man is 64, and crushing it out there. Good to see you, brother.
Busch and TR, double your 60 lb. pleasure, double your fun. Great work guys.
Pax were pretty spread out, so whatever mumble chatter happened was missed by YHC. Sound off if need be.
Great send off from Freedom, thanks brother.
Announcements
#F3Golf April 30th – seems to be about 80% full, so sign up today
Posted on behalf of Puddin’ Pop
39 men, including 1 FNG, brought out their inner beast under the full moon. Here’s how it went down:
Warmup:
SSH x 20 IC
25 swings OYO
Partner up, Farmer Carry around church with a 10 merkin chaser
Gather up at the bottom of the hill
The Thang
Partner 1 does 50 Double Kettlebell swings
Partner 2 runs to shelter, finds a bench, 10 step ups each leg
– Flapjack
Partner 1 does Renegade Rows
Partner 2 bear crawls up hill, 5 burpees at top
– Flapjack until 100 total Renegade Rows
Partner 1 does Double Kettlebell Squats
Partner 2 runs to church and back
– Flapjack until 100 total Squats
Partner 1 does Merkins on the bells
Partner 2 does 10 Heels to Heaven
– Flapjack until 100 total Merkins on bells
Mosey to top lot, circle up
Mary
Flutter w/ Bell Press x 15 IC
Louganis x 10 OYO
Freddie Mercury x 25 IC
Protractor
COT
BOM
Moleskin
A crisp morning and a full moon brought a large crowd out today and YHC had a little trouble wrangling the PAX herd. Nevertheless, everyone was disclaimed, instructed, and were soon tackling the double bells with ferocity.
YHC made it through about half of my planned weinke, stay tuned for part two soon.
T-claps to our site FNGs: Mermaid, Cane, and POP. Hopefully all had a great first day at Skunkworks and will continue to come out as the kettlebell beckons from the car trunk, garage, or, in Chanel and Horsehead’s case, a bed made of goose down and memory foam. #sleepnumber
A combo of the Farmer Carry and Renegade Rows made for a forearm smoker. According to Splinter, there should be a disclaimer for post-workout driving, washing hair, writing, and typing, etc. Be careful out there.
Thanks for the opportunity to lead.
Announcements
#F3Threshold is up and running tomorrow, noon at Bojangles/Donatos in Southpark.
#F3Meathead. If you like the Double Kettlebells, that is the place for you. Drink a protein shake, rest up, and get your swole on Thursday.
#F3Aftermath is your post Wednesday workout gathering, 6:30am at Starbucks, Piper Glen.
HDHH – anytime between 4:30-6:00 at The Lodge.
Posted on behalf of Sanka
19 men including 2 FNGs got the blood pumping at Skunkworks.
Warmup
– Side straddle hop
– Imperial walker
– Merkins x10
– One legged squats w/ KB x10, flap jack x10, two legged squats w/ KB press x10
– Burpees x10
– Skull crushers x10, pullovers x10, tri presses x10
– Snatches x5 each arm
– Two handed swings x10, upright rows x10, lawnmowers x10 each arm
– Russian twists x10 each side, LBC w/ KB x10, Louganis w/ KB x10
– Mosey to lower lot
– Warm up lap around church w/o KB
Main Event
– Suicides to first curb, second curb, street, x10 of said exersice on each return
– #1: One legged squats w/ KB, flap jack, two legged squats w/ KB press x10 each side
– #2: Skull crushers, pullovers, tri presses
– #3: Two handed swings, upright rows, lawnmowers x10 each arm
– #4: Russian twists x10 each side, LBC w/ KB, Louganis w/ KB
– Lap around church w/ wall sits and wall jumps at end
– Back to flag w/ 10 burpees at half way point
My first time out since pre-Christmas…and it hurt. Nice work out there. Awesome moment to see Simba running the hill and he looks back to see if he went the wrong way. No sir, just crushing it. Well done, impressive transformation! You will be in the next rotation. Also, what’s up with TR’s refusenick on the running? Just swinging his double 100 lb KBs, hard to say too much to that…but this is not Meathead.
Two FNGs (Ex Lax and Frosty Paws), one Skunkworks FNG (Gum Nut) and one blast from the past (PBQ). Don’t let the weather or exhaustion scare you, keep after it. Great job by all, always an honor to lead.
Name change on Chuck from this am. He was gloveless on a cold morning swinging metal KBs and had his hands in the pockets, so of course he was named Pocket Pool. We’re changing that to Frosty Paws. ExLax is an ex-lacrosse player and current lacrosse coach, still TBD on his regularity.
– Harley
Bananas says to bring all bells to Skunkworks this week. I do not anticipate much running, so I’m sure it will be fairly easy.
– Harley
18 hearty men ignored the frost warning and got after it as Skunkworks.
Warm-Up
– SSH
– 30 two-handed swings
– Merkins
– 40 two-handed swings
– Imperial walkers
– 50 two-handed swings
– 10 double burpees OYO (2 merkins, 2 jumps)
– 40 two-handed swings
– 10 one legged deadlifts each leg OYO
– 30 two-handed swings (forearms screaming)
KB Bus Sprints
– Mosey to parking lot, partner up with same size KB
– Partner 1: sprint to last bus and back, Partner 2: KB exercise; wait for whole group to finish each leg
– #1: Snatch
– #2: Goblet squat w/ 2 KB
– #3: Tricep press
– #4: Rows w/ 2 KB
– #5: KB lunges w/ KB pressed over head using one arm
– #6: High pulls
– #7: Bench press w/ 2 KB in bridge position
– #8: Russian Twist / Louganis
The plan was to get warm in a hurry but the breeze kept it cold throughout. Great work out there today. It was an honor to lead.
— Harley