Author Archive Harley

Skunkworks – KBs, Burpees and Cold

20 men welcomed an 11 degree wind chill for a brisk morning workout with kettlebells and burpees. As Bananas pointed out, you really wanted it to be out there this am. So, we got warm in a hurry.

Warm-Up
–          SSH
–          Imperial walkers
–          2 handed curls w/ KB
–          Romanian dead lift KB

Ladder Up to Warm Up
–          20 burpees, plank
–          30 two handed rows, 20 burpees, plank
–          40 two handed swings, 30 two handed rows, 20 burpees, plank
–          30 two handed rows, 20 burpees, plank
–          20 burpees, plank

Get to Mary Early
–          Flutter w/ KB Presses
–          Freddy mercury w/ KB skull crushers
–          Russian twists w/ KB

Hill Work
–          Lunge walk / rack ‘em to parking lot
–          Partner up, KB size does not matter
–          Jacob’s ladder to 5x burpees, alternate hill runs w/ KB squats at bottom while partner runs
–          Partner run lap around road/entrance while other partner starts the lawnmower w/ KB
–          Jacob’s ladder to 5x burpees, alternate hill runs w/ two handed swings, bear crawl hill instead of running on even #s for the ladder
–          Run in back to flag

Good work this morning. Despite the cold, we got after it with a healthy dose of burpees and KBs. As someone mentioned – yes, it did look better on paper. But that’s the point of #skunkworks. Go as hard as you can. Thankful to lead this morning.

Harley

Frozen Skunk

15 (may have been 16) ignored the warning from the weatherman (and the wife) and fought frostbite at Skunkworks with a windchill below zero.

Warm-Up
– SSH
– IW
– Low slow goblet squats
– Vikings

Bus Runs
– Run to parking lot
– 10 upright rows, sprint to bus and back
– 15 goblet squats w/ press, 10 upright rows, sprint to bus and back
– 20 two-handed swings, 15 goblet squats w/ press, 10 upright rows, run loop around church
– 15 goblet squats w/ press, 10 upright rows, sprint to bus and back
– 10 upright rows, sprint to bus and back
– Plankarama including 6″; commentary from the crowd about cold weather shrivel down to 6″, althought it was pointed out that it was 6″ collectively

Stations
– Lunge walk down the hill
– Split into 3 groups
– 1-armed rows, tricep press on bench, 20 burpees, switch when group hits 20 burpees
– 1-armed rows, chest press on bench, 15 burpees
– 1-armed rows, good mornings, 10 burpees

Mary
– Indian run back to flag pole
– Mason twists w/ KB
– Flutter w/ KB press
– LBC

I think there were 15 out there but if I missed you, sound off below, my apologies. Good group out there this am despite the sub-zero wind chill. I had a more elaborate warm-up planned but my fingers were going numb, so we got straight into the running. There was never any doubt that TR would uphold his no sleeves pledge. He said it takes 40 minutes before frostbite sets in (don’t we go for 45 minutes?). At the other end of the spectrum, Bananas wore his ski coat and Brown had on his fur hat. Happy 42nd birthday to Swiss Miss! Extra credit trick from Bananas – you can heat up your car key with a lighter to open a frozen door lock…it’s cold!

Announcements: Lone Survivor this weekend (read the book first), look for announcement on volunteer opportunities with Church on the Street. Thanks to Busch for the send out and prayers for those without the comforts of a warm house.

Skunkworks – The One Sided Pyramid

23 men kicked the rainy weather in the teeth and got after it at Skunkworks.

Warm-Up
–         SSH x 25
–         2 Handed KB Swings x 20
–         KB Goblet Squats x 22
–         Tricep KB Press x 15
–         Burpees x 20
–         IW x 20
–         Merkin Pyramid to x 7 and back down (personal hate on this one)

Lunge walk w/ KB to big tree

Merkin / KB Farmer Carry Chasers – partner up (try to avoid manly KB partners like TR, Busch, Bulldog and others), standard merkin x 10, wide arm x 10, diamond x 10 then sprint, partner KB farmer carry, repeat until bottom of stairs

One-Sided Hill Pyramid (maybe a better description should have been a cliff)
–         2 Handed KB Swings x 10, 1 hill sprint
–         KB Goblet Squats x 20, 2 Handed KB Swings x 10, 2 hill sprints
–         Upright KB Rows x 30, KB Goblet Squats x 20, 2 Handed KB Swings x 10, 3 hill sprints
–         Burpees x 40, Upright KB Rows x 30, KB Goblet Squats x 20, 2 Handed KB Swings x 10, 4 hill sprints

Back to the Flag for Mary
–         KB Louganis x 20
–         Mason Twists x 15
–         LBC no KB x 25

The plan was fairly simple – go as hard as possible for 45 minutes. Mission accomplished! I was smoked early and appreciate the strong finish by all. Great camaraderie this am, and I know there is no way I get through that workout solo. Sure it would have been easy to set more manageable reps on the pyramid…but this is Skunkworks. Thankfully the clock saved us from the other side of the pyramid. Lots of complaints out of TR that others were modifying reps and cheating to beat him. Sounds like TR either needs to downgrade his KB or Cottonmouth and others need to upgrade…or maybe they are just faster.

If you are a Skunkworks regular and don’t have a KB…time to ask Santa. No dumbbells in 2014.

Garmin recap – http://connect.garmin.com/activity/414259865, lots of calories burned for 1.19 miles

– Harley

Skunkworks Dosey Doe

24 men stood in the cold, wondering what we would do once the kettlebells clanged together and found their like partner…the usual start of Farmers carry around Christ Covenant?…Nope.  Mosey to the parking lot while racking your bells for some hill work?…Nope.  Just walk 20 yards to the grass, circle up with your partner, and we didn’t move more than 10 feet in any direction, but the bells were a definately moving!  Here’s the thang:

Note: Because of those that showed up late, Q audibled and we just did a few burpees (everyone’s favorite) while waiting…nice way to spend a bit of free time!  Another change of plans due to Brown showing up late, we did some SSHs, but it started to go on forever because he was stretching beside his car and enjoyed showing up fashionably late to the party as usual…typical Georgia fan, it’s all about him!

1:00 – 30 seconds of Double kettlebell bent-over rows and 30 seconds of Deep Merkins on the bells while partner does single leg squats (Flapjack)
1:00 – 30 seconds of Chest Flys on back and 30 seconds of Overhead Pullovers on back while partner does burpees (Flapjack)
1:00 – 30 seconds of Double Bell Shoulder Presses and 30 seconds of Deep Merkins on the bells while partner does single leg squats (Flapjack)
1:00 – 30 seconds of Double or Single Upright Rows and 30 seconds of Single Bell Front Shoulder Raises while partner does burpees (Flapjack)
1:00 – 30 seconds of Double or Single Bell Bicep Curls and 30 seconds of Overhead Bell Tricep Extensions while partner does Diamond Merkins and Military Merkins (Flapjack)
1:00 – Abs
Repeat 3x

Finish with a nice rendition of the Protractor that went on for quite some time…the PAX seemed to get a decent workout, the mumble chatter was pretty much none since we got to it fast and furious and the partners without the bells were stuck with burpees.  Great way to start out the morning with 24 tough men waking early to improve themselves with a shared vision to be better men and to lead well!

Thank you for the honor to Q!

Announcements:
Sign up for the Mudrun
3rd Fs – Aftermath (Wed) Yardstick (Thur) The Stand and Compass (Fri) – Come grow in community and encourage you brothers while being encouraged yourself!

Breakfast of Champions: One order of Kettlebell with a side of Merkin!

34 pax peeled themselves out of bed to receive the second installment of their weekly BROWNpainment…kettlebell style!

COP:
SSH x 25
Small Shoulder Circles Front x 10
Small Shoulder Circles Back x 10
Imperial Walker x 25
Big Shoulder Circles Front x 10
Big Shoulder Circles Back x 10
Mountain Climbers x 15

The THANG:

Stay in COP for a World’s Strongest Man worthy kettlebell circuit:
25 reps each exercise 3 times through:
2 Arm Swing
Curl
Goblet Squat
Lunge Row

Mosey to entrance and partner up for Farmer’s Carry.  10 merkins; Rotate between Regular, Diamond, Wide Arm, and Military at each flapjack with partner. Plank at other entrance when done.

Mosey back to field for another kettlebell circuit:
10 reps each exercise 3 times through:
Tricep Ext.
Sumo Squat
Overhead Press
Snatch Row

Mary:
Rosalita w/bell x 15
Flutter x 9 (I shorted a rep)
Freddie Mercury x 10

Moleskin:
Great job by the pax today!  Nothing like swinging some iron around to start the day!  The circuit quickly silenced the mumble chatter.  A question was raised as to “why the walking already?”, just over half way through the farmer’s carry.  I prefer the long, smooth stride to cover more distance.  Gettin’ it done, is gettin’ it done, just make sure you get it done!  My apologies for the mosey back to the field, next time we’ll close the circle with the carry.  I’m sure you appreciated that quick breather about half way through the last circuit.  You’re welcome!  Thanks again for allowing me to lead.

Announcements:
Please join Bugeater at The Lodge for HDHH tomorrow night.  He’s getting lonely and we all deserve a cold one!

Brown

Nothing Fancy, Just Runs, Swings and Burpees

36 men met the challenge of a Skunkworks beatdown.

Warmup
– SSH x 23
– Burpees x 10
– Goblet Squats w/ KB x 15
– Burpees x 15
– Imperial Walkers x 21

Merkin Chasers
– Lunge walk w/ KB
– Partner up
– Partner 1 sprint, Partner 2 merkins x 10 and chase
– Lap around church to stairs

Hill Work w/ Partner
– Set #1: 60 two-handed KB swings combined, partner 1 sprint the hill, 10 merkins, 10 widearms, 10 diamonds
– Set #2: 80 upright rows combined, partner 1 sprint the hill, 10 stagger right, 10 stagger left, 10 merkins

Sprints, Swings and Burpees
– Sprint to bus and back, 10 two handed KB swings, 10 burpees
– Repeat to 15
– Repeat to 20 (crowd pleaser)
– Repeat to 15
– Repeat to 10

Mary
– Mosey back to flag for 3 minutes of Mary
– LBC x 25
– Dolly w/ KB x 15
– Flutter w/ KB x 13

Nothing fancy about today’s plan, just lots of running, burpees and KB swings. Strong work by all. Night Court may need to look for some more outlets for his aggression. He gave me a bit of a scare with his emphatic “I ain’t scared” after set #2 of the sprint/swing/burpee. He quieted down when he realized there would be set #3, #4 and #5.

Announcements:
– Please keep Passport and his wife in your prayers.
– Sign up for Young Life Mud Run, family event, this Saturday at White Water Center – www.ylmudrun.com

Here’s a link to today’s workout via my Garmin for those interested – http://connect.garmin.com/activity/380585889

Cuddlebear Skunkworks

A pack of 38 fought through the post-July 4^th blues at Skunkworks.

Warm-Up
–          SSH
–          Imperial Walkers
–          2-Handed KB Swings
–          Stagger L&R Merkins on KB

Mosey to Parking Lot, Partner Up for Bus Runs
–          Partner 1 to bus, Partner 2 exercise, switch, plank until all complete
–          Burpees / Run
–          Upright KB Rows / Jog & Sprint
–          Goblin Squats / Backwards Run
–          Overhead Presses Front & Back / Karaoke

Merkin Partner Chasers
–          Partner 1 farmer carry with both KBs
–          Partner 2 5 merkins, runs to catch up with Partner 1, switch

Mary
–          LBC w/ KB
–          Flutters w/ KB
–          Dolly w/ KB
–          Peter Parker
–          Parker Peter
–          Mason Twists w/ KB

Circuit of Pain
–          10 burpees
–          Bearcrawl to median w/ KB
–          10 Goblin Squats w/ KB
–          Sprint to top of hill
–          10 merkins, stagger L/R
–          Repeat for 2x cycles total

Mosey back to Flag

I’m still getting rid of some vacation cobwebs but solid work out there today. Well done to new guys out there, keep coming back. It gets easier (kind of).

Strong groans on the call to elbows at plank and the newly introduced Bearcrawl w/ KB (new for me at least). I was hoping to see someone carry the KB with their teeth but the one-armed awkward shove was the method of choice.

Welcome FNG JR Hopson, from Marshville, NC – the land of Country Livin’ and Randy Travis.

— Harley

20 Seconds is Easy…

19 showed up for a post Memorial Day celebration at Skunkworks…and the clock did not disappoint.

Warmup: SSH, Imperial Walkers

Century Set: 50 jump squats, 50 burpees on your own

Rack and carry KB to parking lot

Run the parking lot alternating between 70% and 100%  effort…(I think I dropped to 50% by end of lap)

Tabata Time, 20 seconds on, 10 seconds off, 6x of each
–          Two-handed swings / merkins
–          Upright row / LBCs
–          Goblin squats / burpees (crowd pleaser)

Circuit Breaker x3
–          10 goblin squats
–          Bear crawl to first median
–          20 mountain climbers
–          Sprint to top of hill
–          10 merkins: left hand stagger (1^st lap), right hand stagger (2^nd lap), wide arm (3^rd lap)

Lunge walk with KB, run it in to flagpole

Moleskin:
Small group today following the long weekend, fairly quiet chatter even from Zip-A-Dee. Apologies for the lack of creativity, went with the Tabata pain due to a lack of planning time on Monday. 20 seconds of anything is easy…right?

— Harley

Forget Proper Form

30 men enjoyed a crisp morning of kettlebell fun.

Warmup:
– SSH, Two-Handed Swings, Merkins, Goblin Squats, Mountain Climbers

Burpee Chasers
– Partner up, try to match KB size
– Partner 1: farmer carry 2 KBs, Partner 2: 5 burpees, sprint to catch Partner 1…flapjack
– Around church to stairs, two-handed swings while you wait

Mary w/ KB
– Mason Twists, LBC, Flutters, Planks (no KB), Peter Parker (no KB)

Merkin Chasers
– Find partner, repeat lap the other direction replacing 5 burpees with 10 merkins

Partner Sprints
– Partner 1: KB exercise, Partner 2: spring exercise…flapjack
– Upright row / springs
– Goblin squat to press / bearcrawl, crabwalk, sprint
– Tricep presses / backwards sprint, spring

Lungewalk to Wall

People’s Chair w/ KB

Moleskin
Proper form is key for KB exercises, and Tiger Rag’s coaching is usually appreciated…However, his instructions on where to put your thumb on the two-handed KB swing was not a pleasant visual.

I had the misfortune to be partnered with TR and his 50 lb KB on the first lap and was thankful for Bulldog to switch with me on the second lap…but somehow I ended up with Header and his 40 lb KB. You guys are impressive with those man-sized KBs, my forearms are still twitching.

I tried to keep the pace up with no breaks, hope you enjoyed it. Great enthusiasm and good work out there! My shoulders are still hurting from Runstopper’s Jack Webb on Saturday.

— Harley