Author Archive Harley

Skunkworks – Run, lift, repeat

Posted on behalf of Sanka at his virgin Q…Sanka has been crushing it at Skunkworks and other workouts, so I knew he was ready to take the helm and he did not disappoint.

23 men lifted and ran at YHC’s VQ. Here’s how it went down:

The Thang

–          SSH x 20 IC
–          Imperial Walker x 20 IC
–          Merkins x 20 IC

Mosey to the bottom lot of the church.

Recipe for the morning:
Called exercise – 10 reps
Run to first median and back
Called exercise – 15 reps
Run to second median and back
Called exercise – 20 reps
Run to bottom of the hill and back, an audible halfway through took us to the top of the hill and back
Plank-o-rama in between sets

First set:
–          Overhead press
–          Upright rows
–          Snatch (10 each arm)

Second set:
–          Tricep extensions
–          Skull crushers
–          Lawn mowers (10 each arm)

Third set:
–          Diamond merkins on bell
–          Bell press
–          Stagger merkins on bell (10 each arm)
–          50 Swings, run to the top of the hill and back

Fourth set:
–          Goblet squats
–          Russian dead lifts
–          Lunges with bell (10 each leg)
–          50 Swings, run to the top of the hill and back

Fifth set:
–          Flutter with press
–          Louganis
–          Russian twists
–          50 swings, run to the top of the hill and back

Sixth set:
–          Squat and press
–          Swings
–          Clean and press (10 each arm)
–          50 swings, run to the top of the hill and back, bring your bell

10 diamond merkins on bell while waiting for the rest of the PAX to arrive

Mosey back to lot

LBC x 30 IC

COT

BOM

Moleskin

The idea was to get a full body workout today with enough cardio to keep the #mumblechatter to a minimum, and those pesky PAX off my back, as I fumbled around the dark like a quintessential VQ. A little nervous speed cadence in the beginning from YHC elicited some Weinke comments (Bulldog, Brown), but overall I think my goal was accomplished.

#T-claps to Susudio for bringing the speed today and leaving us all behind #RespecttheRespect. Orange Whip and Rhapsody, both site FNGs, were also flying around out there in their first taste of the Skunk.

Strong prayer by Splinter taking us out. A good reminder that we, as men, are not invincible, though we often want to think we are. Be careful as you post and take part in the #CSAUP events. Never take for granted the gift of health and ability to participate in the workouts.

Thanks to Harley for tapping me to lead. 6 months in, it was time to stop freeloading and step up to the plate. I had a blast and look forward to doing it again soon.

–          Sanka

Announcements

Post at The Charge and bring your shoes for #SoleRedemption. Baracus is matching donations with each pair given

If you like the kettle bell workout, check out Meathead on Thursdays at Elizabeth Lane Elementary. Less running, more lifting. #0.0

Skunkworks – Half Way

28 men faced down the clock at Skunkworks.

Warm-Up
– Mosey to parking lot, alternating KB rack
– SSH
– IW
– Warrior 3 pose
– 1 legged KB dead lift
– Warrior 3 pose flap jack
– 1 legged KB dead lift flap jack

The Clock / Tabata / Ciabata – 20 seconds on, 10 seconds off, 8 sets per round
– Merkins and variations
– Goblet squats, all the way, half way
– Snatches, alternating arms
– Sprints and variations
– Curls, all the way, half way
– Swings, 2 handed and alternating
– Triceps: skullcrushers, pullovers, elbows in press mixed in with LBC and Lougainis

Mosey back to the lot

Great to lead on this beautiful morning and great to have the BRR folks back. Hopefully the sprints helped stretch the legs out a bit. Nothing too fancy, just you against the clock for 20 seconds. One of my favorite spirit and body crushing workouts. Some complaints (TR) about the curls but tried to mix it up a bit with the timing and the half way up on the merkins, curls and goblet squats (crowd pleaser).

Announcements
– 9/11 convergence at Calvary on Thursday
– Young Life Mud Run, family friendly event at Whitewater Center on 9/20 (www.ylmudrun.com)

— Harley

Skunkworks Preblast

Bring your weary BRR legs to skunkworks tomorrow. There will be limited running but plenty of cardio work. We will be doing all of our work in the parking lot down by the steps if you want to use multiple KBs and drop a heavy bell off early. Exercises will include goblet squats, snatches, curls, 2 handed swings, skull crushers and Louganis, among others. Don’t be late, we will be on the clock.

— Harley

Skunkworks – KBs and Burning Hair

17 men chose to forego BRR prep or merkin mania and take on the skunk. Our plan was simple – go hard, carry KBs, burn hair.

Warm Up
– SSH
– Imperial walkers
– Good mornings
– 10 two-handed swings
– 40 burpees on your own

Farmer Carries
– Break up into teams of 3, bring 2 KBs
– Partner #1: farmer carry 2 KBs in big loop around church
– Partners #2 & #3: 10 merkins, chase, switch

Hairburners near the stairs in parking lot
– Partner #1: hairburners
– Partner #2: two-handed swings
– Partner #3: LBCs
– Rotate through six stations of plates

Hill Suicides at bottom of parking lot
– Group 1: suicide runs to 1st curb and back, 2nd curb and back and road and back
– Group 2: KB snatches (round 1), goblet squat and press (round 2), curls/triceps (round 3)

Finish Up
– Groups of 3 take plates back to parking lot: KB farmer carries, hairburners, 10 merkins, rotate between members

Great work out there today. Loved the cool weather and chatter. 40 burpees for 40 years, feeling much better than when I was 30 thanks to F3. Hoping that I am still killing it when I’m 50 like Sussudio (although I can’t keep up with him now)! Thanks to Crabcakes for getting the plates delivered. There were some moans when we finished the farmer’s carry to find the plates waiting in the parking lot. Hairburners are tough to beat! Looking forward to having the BRR crew back in 2 weeks.

– Harley

Skunkworks – Monotony

Monotony

30 of Area 51’s finest got together to repetitively swing some iron this morning.  Here’s what happened:

The Thang

Mosey to grass field for COP:
SSH x 25 IC
IW x 25 IC
low Squat x 25 IC
Mountain Climbers x 25 IC

Mosey to lower parking lot, grab some curb, and partner up

Partner 1 – perform called exercise
Partner 2 – run to road in front of school (+/- 75 yards) and back
Continue to flapjack until combined reps are complete

Round 1
Asinines x 100 (t-bag squat ->curl->overhead press->tricep extention = 1 rep)

Round 2
Calf raise upright rows x 100

Round 3
Lawnmowers x 100

Round 4
Two-handed swings x 100

Round 5
Clean & presses x 50

Round 6
High pulls x 50

Mosey back to grass field in front of school for 3 mins o’ Mary

Protractor w/ extended arm bell
Russian twists x 11 (IC)
20 second plank (haha)

Moleskin:

Morning started off reading Busch’s tweet from last night looking for some added swings, so I knew the PAX were going to be geared up for this one.  The pre-Thang activity was quite impressive with others running in (mentioned above – sorry if I missed anyone), but I gotta say, I’ve never seen the pre-KB workout at a KB workout – good stuff men.

Who knew swimming was the only workout to hit most of the muscles in the body?  Didn’t have enough time to include the Good Mornings from the weinke, otherwise the hammy’s would’ve felt the same demise as the other muscles in the body.  Certainly went for a full body beatdown, and hopefully delivered on it.  Thanks to TR (name master), we unveiled the “Asinines” which was a real crowd pleaser.

I think I heard some mumble chatter during SSH regarding YHC’s shirt as some thought it to be a crop-top; the humidity was pretty thick, but I believe I heard Zip say I was bringing sexy back.  I think I might have to defer to the ravishing team of Bulldog and Donkey Kong as both decided to go the back half of the workout sans shirt.  Pretty regular routine for DK these days, I guess BD felt the peer pressure of living up to his partner’s expectations.

Speaking of peer pressure, I’m pretty sure after round 5 of our partner work, Probation and Sussudio were ready to head back to the school; sorry boys, we had to get in a little more delt work with the high pulls.

Strong work by all out there today as usual, thanks for the opportunity to lead.

Sussudio – thanks for taking us out this morning, very strong.

Announcements:

F3 Dads back on this Saturday – Francis Beatty Park – Q is needed, see Header if interested

Sound off in any comments if I missed anything.

Posted on behalf of Puddin’ Pop

Skunk on the Clock

29 men ventured into the gloom to take on the clock for some running and kettlebells at Skunkworks. Strong work by all. Swiss Miss emerged as the overall winner, but I think we all took a beating from the clock.

Warmup
– SSH
– Imperial Walkers
– 2 handed KB swings
– Full situps
– KB snatches
– Merkins
– Mosey to parking lot

The Clock
– 9 minutes: run big lap around church and parking lot (0.66 miles), 2-handed KB swings
– 8 minutes: run small lap around church (0.45 miles), full situps (hands touch over head and palms touch by side)
– 6 minutes: run to exit road and back (0.3 miles), KB snatches
– 5 minutes: run to stop sign and back (0.2 miles), proper form merkins
– Slight rest between each set
– Keep running count of all reps

Mary
– Mosey back to flag
– Plank
– Crimean Twist w/ KB
– Luganis w/ KB

Solid work, always an honor to lead this group. My apologies if you did not get the warning on twitter that there would be running. Although it was each man against the himself and the clock, Swiss Miss was the overall winner with close to 300 reps. DK was up there as well but somehow he put himself in the Clydesdale running group with a slightly shorter track.

Welcome FNG Scratch & Win, you narrowly missed Scratch & Sniff. Keep an eye out on lottery TV commercials.

– Harley

Skunkworks: From Caterpillars to Butterflies…with NO RUNNING!!!

Posted on behalf of Brown

25 men shook off the Memorial Day cobwebs and got right back in to it with another twist on some good ‘ol fashioned iron peddling!

The Thang:
Mosey to the lower lot for warm up.
25 SSH
25 IW’s

Group up in 3’s or 4’s with like sized bells for “caterpillar” merkins with farmer carry hills. Caterpillar merkins are merkins with your feet on your partners back shoulders, with their feet on another’s shoulders. You must work together completing merkins as one.

1 pax member does farmer carry up hill, 10 shrugs at top, back down.
2 and 3 pax members complete caterpillar merkins to 50. Rotate out until 50 reps completed.
Repeato

1 pax member does farmer carry up hill, 10 shrugs at top, back down.
2 and 3 pax members complete goblet squats and burpees. Rotate out until 50 reps completed.

1 pax member does farmer carry up hill, 10 shrugs at top, back down.
2 and 3 pax members complete merkins and upright rows. Rotate out until 50 reps completed.

Mosey back to upper parking lot and circle up.

Round 1: 20 reps each, 3 times through, OYO
Curls
Tea bag squats
overhead press
Luganis w/bell

Round 2: 10 reps each, 2 times through, OYO
Good Mornings
Lawnmowers
High Pulls
Clean and Jerk (Thanks Busch!)

Round 3: 10 reps OYO
On your back
Skullcrusher to Press to Overhead Extension completes 1 rep
20 LBC’s w/bell
10 Flutter w/bell

Moleskin: Great job this morning by the pax! The caterpillar merkins were greeted with the usual moans and groans about having to try something new. You know you liked it! Thanks to those who wore compression shorts! I’ve already tweaked it a little…’til next time! From what I could see and hear, great job working together during the hills, except for one group who strategically placed themselves behind a car! More giggling than lifting. They made up for it during the second half…maybe? Everyone seemed to be crushing it during the circuits based on the small amount of chatter. The only voice I heard amongst the grunting was Busch, who was killing it as usual, probably from not getting much push from one of his partners, YHC, a little earlier. I was having to deal with my own workout after 3 days of enjoying the weekend, I’m sure I missed some great details, so sound off your comments below. I always enjoy the opportunity to lead and appreciate the pax for giving me your time and effort. Hopefully you got to a considerable level of exhaustion from lifting instead of running. If you bring a bell, you might as well use it and not run from it.

Announcements: GOLF!!!!

Skunk Works 2 Year Anniversary Pre-Blast

We will celebrate two years of the skunk on Tuesday (5/20). There will be lots of toys and contraptions as we commemorate the last two years of beatdowns. Show up with a kettlebell and be ready to get after it. Young Love is on schedule to coordinate the festivities.

45 Minutes of the Skunk Still Wins

There has been some talk about “the ulitmate mid-week workout” in South Charlotte. Just one man’s opinion, but 45 minutes of kettlebells and sprints is tough to beat. Nice work this morning. It was an honor to lead, and I’m thankful I did not spill. Here’s how 27 (or 58) men chose to get their Tuesday started.

Warm-Up
– SSH
– Imperial walkers
– Good mornings
– Stagger-arm merkins on KB, left, right
– Goblet squats
– 2-handed swings
– mosey to road

Burpee Chasers
– Partner 1 farmer carry w/ 2 KBs
– Partner 2 7x burpees if combined KB weight <=70 lbs, 5x burpees if combined KB weight >70 lbs
– Side note: TR’s shiny new KB almost hit the 70 lb threshold with no partner, I had to decline his invitation to partner up for fear that I might pull my arm off
– Run 0.6 miles around church

Mary
– LBC w/ KB
– Russian/Crimean Twists w/ KB
– Peter Parker

Merkin Hills
– Start at bottom of parking lot
– Set #1
– Partner 1: sprint to first median 10x merkins and back, sprint to second median 10x diamonds and back, sprint to top of road 10x wide arms and back
– Partner 2: alternate flutter w/ KB and dolly w/ KB / switch
– Set #2
– Partner 1: repeat median merkin sprints
– Partner 2: alternate goblet squats w/ KB and good mornings w/ KB
– Set #3
– Partner 1: repeat median merkin sprints
– Partner 2: alternate KB curls and tricep KBs

Active Recovery
– Upright rows w/ KB
– KB clean and press

Burpee Chasers (crowd pleaser to finish)
– same as before with run up to Fullwood and then to flag pole

We enjoyed some warmer temps today, and many chose to go sans gloves (including me). My calloused hands have turned into baby skin and were hurting on the asphalt. The warmer temps also brought out the #s. Make sure you read the disclaimer and think twice before bringing an FNG to the skunk. I did not have a lot of time to plan so kept it simple, mission accomplished with lots of sprints and KB reps – keep the heart rate going.

Busch is reading through Proverbs in April with a book each day (30 Proverbs, 30 days in April). Today is April 1, so you are not behind.

Country Living will be virgin Q next week, you will not want to miss. He was so flustered or oxygen deprived this am that he drove off and left his KB.

– Harley