Swan Song
Forty three men of action (and 1 FNG of intermittent action) descended upon Kevlar for one last romp in the knee high grass. Four Pax were there from the Jan 25, 2013 Big Bang: Bulldog, Young Love, Cottontail and TR.
Ah, Kevlar. how do we love thee? Let us count the ways.
JAN. 25, 2013: With no Friday workouts in Area 51, Bulldog and Short Sale, decide to launch one. As regular Armor attendees, they decide on Kevlar as the AO name. It goes over everyone’s head. The next day Short Sale breaks his wrist at the USNWC Ice Bowl / Mud Run prep convergence and is renamed Skywalker. Conspiracy theories start to bubble up—Bulldog took down Short Sale in order to Q more workouts. Evidence is circumstantial, at best.
FEB 1, 2013: Bulldog Qs the second workout. (he will end up commandeering 10 of the first 11) Numbers triple (to 30). A stout (bordering on portly) UPS employee posts for the first time. We call him Brown. Could very well be Mary Kate’s last post.
FEB 8, 2013: First non-Bulldog Q. He pouts and doesn’t post until about 0600.
APP 19, 2013: Ice T gets bitten by an ant at Skunk the previous Tuesday. Claims it was a snake and shows us the abscessed fang marks. Seeing no evidence of any wounds whatsoever, he is renamed to Snakebite. (Since wrenched his knee Qing on his 40th birthday, followed up by a two year fart sack….and counting.)
MAY 24, 2013: Backcracker pulls his mobility bands from the #EuroSac. I remember two things about this workout: 1) I out-kicked the coverage on the arm band choice, and 2) That’s what it feels like to workout with your underwear around your ankles. Not the first time we’d feel the hot sting of shame at Kevlar….FNG Mr. Dees posts. Was THIS close to getting named Deez Nutz but was saved at the last minute with a Charleston reference, and ended up with Gullah.
JUNE to SEPT 2013: Lots of rocks, bands, ant hills and heads in tires…We started adding in KB at 0500 around this time, too. Fun times….before Meathead BroJacked it to Thursdays.
SEP 14, 2013: Indian bear crawl weave. If you weren’t there, you’ll never know.
NOV. 8, 2013: Horsehead does Hairburners for the first time. Goes #3 all over himself.
NOV 22, 2013: Spackler does Hairburners, goes #3 in his mouth, then chokes it back down. (It counts). We also learned that texting Radar is the same thing as posting on the internet. Could be first known reference to Get A Room.
JAN 2, 2014: The inaugural Exercise Gadget workout. Shake weights, ab wheels, and a hippity hop. The wind was angry that day, my friends. Like an old man sending soup back at a deli.
JAN 24, 2014: Kevlar turns one. Now stick your head in a tire.
APR 24, 2014: The day I almost got kicked my kids kicked out of school and excommunicated from the church….Monkeys in the Shadows. A dark day for Kevlar.
MAY 16, 2014: Busch sprint series. 40 year old men running (in their minds) faster than their hamstrings wanted to go. We watched Busch do 60 diamond merkins between heats.
More rocks and tires over the summer. Bulldog starts nosing around in the shed….
OCT 17, 2014: The day Simba sacrificed Sussudio’s “dog” to Moloch and the start of the Joust / Kevlar Sole Redemption Cage Match (a challenge we lost due to the Thin Blooded Baptist’s astroturfing). Sussudio might be co-Site Q by now. No one really knows.
JAN 16, 2015: Second Annual Exercise Gadget Circle of Shame. Either the BB didn’t get tagged right, or it was wiped from the record. Either way, be glad. It was a smorgasbord of embarrassment, all set to Eternal Flame.
January until present….rocks, running with rocks, some Bangles (some tough broads, them), more soccer nonsense and chest to chest partner drags.
So the Kevlar circus hits the road starting next week, and is moving to Joust while construction kicks off. What Joust lacks in tires and ants, it makes up for with dingleberries, blue doors and a track that won’t leave you crippled. Should be fun.
We worked out today, too. The weinke called for hairburners with the tires but as the pax kept rolling in, the weinke was abandoned for an improv beat down. Typical warm up stuff, typical workout stuff. Radar wasn’t impressed. Hadn’t done backwards bear crawls up the hill in a while and did some of those. Had never done crab walks uphill before and wanted to try those. I don’t want to anymore. Fitting that the ants bid adieu to Cottontail. We finally beat the Bangles, all except Big League Chew who (like Donkey Kong before him) chose to keep his self-respect instead.
FNG Bobo didn’t refer to himself in the 3rd person but did have a near out of body experience. Thanks for HH and Rhapsody for saving him from trying to drive a modular classroom unit home.
Remember, Kevlar meets at Joust next week. Spread the word.
Earth Day
Jumped in the TRuckster (the 2nd most gas efficient SUV of the TR Family Fleet) and met 21 other Eco-pillagers in the gloom. Twenty two pax and 22 cars; the DV pax doing their part kill off the polar bears (which are the most vicious of the bear species–we’re doing the Eskimos a solid if you ask me).
WARM UP
- Down the to the track for a lap
- Back up to the lot for COMD (light on pain, heavy on Mild Discomfort)
DISCLAIM and WAIVE
COP
- SSH x 20
- IW x 15
- One-legged burpees x 10 (A nod to the one-winged Site Q, Stage Coach)
- Low Slow Squats x 10 or so. Wasn’t paying attention during this part
- Other-legged burpees x 10 (A reminder why we hope Stage Coach never comes back–those suck and I only did 8. But that’s more than I do when he calls for them.)
- Mosey back down the field
BIG BOY SUICIDES
- Start on near goal line
- Run to 50, perform called exercise
- Back to near goal, perform exercise
- Run to far goal line, perform exercise
- Back to near goal line, perform exercise
Exercises were: Merkins x 10; Mt. Climbers x 10; Squat Jumps x 10 (with backwards run); Just plain running on last round. Mosey to bleacher area for….
PARTNER LOOP
- Partner 1 runs loop up stairs and back down ramp.
- Partner 2 performs called exercise.
- 2 rounds each
Exercises: Decline Merkins, aka Balls to the Bleachers; Heels to Heaven (look at that hole in the ozone–she’s a beaut….); Step Ups
COT
MOLESKINE
- Didn’t get the memo on Earth Day until I got back to the house and read about it on a dead tree, all whilst sitting on a 5-gallon-flush black market commode. You could flush a cat with that thing (so I have heard). ProTip: Stand up before engaging the flushing lever.
- Good seeing the old crew today. Johnny Shore (World’s Toughest Pediatrician (R)) and Callaway (the only golf-named pax not participating in F3 Golf) took the #F3SeniorCenter activity bus over. Didn’t hear a peep from Callaway the whole time. The old man is definitely off his game. Used to bring hard stuff on mumblechatter.
- Didn’t observe much of note during the field work, mostly because it’s darker than the far side of the moon out there. Header and Busch were out front most of the time, carrying on like a couple of mall walkers. Yap, yap, yap.
- I did happen to catch sight of Sussdio’s pink tights under his capri pants. Then threw my headlamp into the woods.
- Someone moved Haze’s cheese and somehow he posted with us today.
- Puddin’ Plop laying down a thick cloud of methane during H2H. Was also a little disappointed in his effort out there–there was a little spot on the side of his shirt that wasn’t saturated all the way through. A little more effort next time, Plop.
- Strong work by Uncle Si. Couldn’t tell if that was a Breathe-Right or he cut his nose shaving, but it didn’t seem to slow him down regardless.
Last, I’d like to end on serious note. If you are under 40,you may not be aware but Bruno Mars is not funk music. Singing about funk doesn’t make you funky any more than putting on a powdered wig makes you Baroque. If you want the real deal, you need to go to Kannapolis’s own Dr. Funkenstein.
Word.
Embiggened
Fourteen Bros came for the #MadGains. They got the full body (shall we say) pump for free.
WARM UP
- Alternating swings for about 24 measures of Every Rose Has Its Thorn
- Good Morning x 10
- Halo x 10 ea way
- Goblet Squat x 10
THANG
Pair up by like-sized bell, like-sized Pax, or just someone you like. It didn’t really matter because we were going to mix it all up anyway. Each pair complete the combined total of called exercise, split it any way you want. Partner 1 works. Partner 2 lets the bells rest. Meatheads don’t rest–they let the weights rest.
- Dbl Swing x 100
- Dbl Snatch x 50
- Dbl Racked Squat x 100
- Dbl Clean x 100
- Dbl Press x 50
- Dbl High Pull x 100
- Dbl Snatch x 50
- Dbl Swing x 20
COT
MOLESKINE
Not much to say. We worked hard, the teachers took the back entrance, Bananas slept in, Bulldog caught Probation’s dodgy knee and did merkins during squats, Brown almost passed out, Les Mis and Busch were tossing Dbl 60s, Stump, Chum and Squid paired up in 3 even though we had 14 (#BroMath). Might feel this one tomorrow. Definitely going to feel it if you’ve posted but thricely in the last month.
Never heard of embiggened? It’s a perfectly cromulent word.
KB Pentathlon
Twelve angry men were convinced beyond a reasonable doubt that the KB Pentathlon is nasty.
The preblast gave the format:
- 1H Swings x 6 min. 3 min recovery
- Snatch x 6 min. 3 min recovery
- Press x 6 min. 3 min recovery
- Clean x 6 min. 3 min recovery
- Racked Squat x 6 min. 3 min recovery
Score = (#Reps) x (Adjusted KB Size) where Adj. KB Size = Wt of Bell (in kg) / 8.
EX: 100 swings with a 24 kg bell = (100 reps) x (24 kg / 8) = 300 pts.
Spreadsheet is HERE if you want it. We’ll need every minute to finish on time so come early to warm up as needed.
Most guys paid heed to the advice to post early and warm up. All except the Q, who was on autopilot, leaving the house at the usual 0510. Came in hot, but had to start cold.
You ever walk into a room and everyone stops talking? You ever walk into a room and everyone stops talking, and then someone gets in their car and leaves? That was this me, Foxhole, and Honey Bee, respectively. Look, I didn’t think anything of it when Honey Bee dropped from Free Range: Big time engineering job,(corner cubicle and three monitors.) young kids at home. And that head isn’t gonna shave itself. Who’s got time to train, you know? But then this morning, when he saw the One-Eyed TRuckster coming in on two wheels, all of a sudden his tummy hurt. Tearing asunder the Enginerd Brotherhood is as unlikely as disassociating an ionic bond. And, yet, that’s where we find ourselves this Monday morning. I know. I’m as shocked as the shark in Jaws 2. It seems that being my personal KB valet is working out as well for HB as it is for me. I guess I should have seen it coming.
But enough about yet another of my dysfunctional relationships. We worked out, too. The KB Pentathlon was something I discovered a couple of weeks ago, after getting sucked down a You Tube wormhole. The original program is HERE. I took the liberty of modifying it because, 1) we don’t ever do jerks and 2) that seems like a lot of presses. This isn’t something we’d want to do every week but it is, I think, a good measure of conditioning, strength and endurance. I didn’t dry run it, so here’s my take on the first run:
Upside:
- First, it’s a good full body workout.
- Repeatable to measure progress
- The 1H focus exposes asymmetry
- Sliding scale to accommodate different fitness levels and bell sizes.
Downside:
- Focusing on counting effectively eliminates mumble chatter.
- Six minutes might be (might) be too long of a work cycle. Three minutes might be too long of a rest (even though I already cut it down from 5 min from the original program).
- The squats gave me the shakes.
- Madame Tussaud’s armpits in a sleeveless shirt
Overall, I like it and plan to use it going forward. Sound off with any improvements you’d make. Also, post your score so we can figure out the ranges and double mean regression our way to standards. I used a 50 lb bell for all sets and went 201 – 115 – 91 – 155 – 85 for an adjusted total of 1836 pts. Goal by June 1 is 2000 pts.
CHANGING OF THE GUARD
A disgruntled (and absentee) Honey Bee and a gruntled Market Timer passed the Foxhole shovel flag to Chanel–who almost immediately left it behind. Chanel’s KB knowledge and full head of hair will serve the Foxhole Pax well in the incoming administration (co-Site Q interviews are ongoing). He also hopes to put his kids through cosmetology school by selling homemade KB racks out of the back of his truck. See his website for details: www.NiceRackPapaBunz.com.
ANNOUNCEMENTS
Sign up for Golf HERE, to benefit Leap Expansion.
KB Pentathlon
Introducing the KB Pentathlon:
- 1H Swings x 6 min. 3 min recovery
- Snatch x 6 min. 3 min recovery
- Press x 6 min. 3 min recovery
- Clean x 6 min. 3 min recovery
- Racked Squat x 6 min. 3 min recovery
Score = (#Reps) x (Adjusted KB Size) where Adj. KB Size = Wt of Bell (in kg) / 8.
EX: 100 swings with a 24 kg bell = (100 reps) x (24 kg / 8) = 300 pts.
Spreadsheet is HERE if you want it. We’ll need every minute to finish on time so come early to warm up as needed.
Doubles Tour
Fifteen pax thrashed to the mellifluous harmonies of Ratt, Cinderella and Dokken for the next stop of the Doubles Tour. In case you didn’t get the t-shirt, previous locations were my garage, Meathead, Diamond Head, and Skunk Works. And maybe a few other places. Tour life is a grind..hard to keep all the places straight.
Today was to be a pure KB workout and, as such, the call was for a KB warm up, sans SSH.
- 2H Swings x 20
- Prying Squat
- Good Mornings x 10
- Halos x 10 ea way
- Dead Snatch x 5 ea side
Line up abreast on the curb
Saw a You Tube video (can’t find the link right off, but apparently Brown has seen it) of a snatch to walking lunge (S/WL) that I wanted to try out. So we did. Do a snatch then lunge walk in the overhead position. Rinse and repeat on the other side until you reach your destination.
- S/WL x 10 yards, 1H swings x 10 ea side
- S/WL x 10 yards, high pulls x 10 ea side
- S/WL x 10 yards, cleans x 10 ea side
- S/WL x 10 yards, goblet squats x 10
- S/Backwards WL x 10 yards, 1L RDL x 10 ea side
- S/WL x 10 yards, Dead Snatches, 5 ea side
- S/WL x 10 yards, Good mornings x 15
- S/WL x 10 yards, Mosey
Partner up with similar sized bells for doubles. Partner 1 works, Partner 2 gets a short breather.
- Dbl Swings x 10, 3 sets
- Dbl Cleans x 10, 3 sets
- Dbl See saw press x 6-8, 3 sets. Push press as needed.
- Dbl Swings x 10, 4 minutes
COT
MOLESKINE:
Some new stuff and some new standards. Not sure what to think about the snatch to walking lunge combo. Sometimes different is better and sometimes it’s just different. They are two great exercises on their own but when combined they lose a bit of their stand-alone potency. Still, not a bad complex to have in the toolbox.
The front half of the workout was effectively a warm up for the doubles on the back half. A bit of a KB renaissance is sweeping Area 51, and (in my opinion) a large part of that has to do with doubles. I sound like a broken record, but guys are figuring out that they have much, much more reserve strength that they had given themselves credit for, especially on the ballistic exercises like swings, cleans and the like. Once you swing a double 35 (or 40 or 45), the light bulb comes on. One size does not fit all for KB: as demonstrated today, the pressing bell is about half the size of the swinging/ballistic bell. Put another way, most guys but pressing bells and unknowingly cheat themselves on the ballistics. Well, know you know. You’ve done it.
Rock Thrill drove up with a 30 lb bell today. This afternoon, he’s shopping for a 24 kg (53 lb). If you want to get better with the bells you have to have more than one. And one of them needs to be heavy.
ANNOUNCEMENTS:
BRR, Golf and Mud Run sign ups ongoing. And a bunch of other stuff in the weekly email. If you don’t get the weekly email, talk to a veteran pax and he will get you hooked up.
Stiff Upper Lip
“You got a question? You ask the 8 Ball.” David Puddy
[Shaking the magic 8 ball….] “Will there be a Kevlar Backblast today?”
[The All-Knowing Dodecahedron of Omniscience twirls in blue toilet water, contemplating a response…. ]
- It is certain
- It is decidedly so
- Without a doubt
- Yes definitely
- You may rely on it
- As I see it, yes
- Most likely
- Outlook good
- Yes
- Signs point to yes
- Reply hazy try again
- Ask again later
- Better not tell you now
- Cannot predict now
- Concentrate and ask again
- Don’t count on it
- My reply is no
- My sources say no
- Outlook not so good
- Very doubtful
- Looks like an Arby’s night
The 8 Ball is a hopeless optimist. Or a people pleaser. Maybe both. Today, however, it was the bearer of bad news: “Fat chance, pal.”
Not many takers on the pre-KB. Alf blasted us yesterday; Bulldog changed jobs; Harley mangled his fingers at Skunk (DISCLAIMER); Busch, Fletch, Cottontail all DR, AWOL, etc. Sussudio sat in his truck with his little dog. Spackler sat in his heated seat and seat-danced to the rhythms of Central American supermarket Muzak.
Our Q, Sussudio, disclaimed the Pax–not a professional, modify, at your own risk, etc. It would have been a good time to note that carrying a speaker for the workout would be ill-advised. He led us straight to the pile, instructing the pax to grab a rock acceptable for both exercising and running. Thus began the quarter-mile rock run with pain stations, the first being diamond merkins on the rock. Enter: The Kong. DK emerges from the shadows, without a rock, and not receptive of the offer to carry mine. DK, rather, spends the next five minutes rooting and grubbing the adjacent woods and/or duck pond for a rock suitable for his sophisticated tastes. Which he does and joins us for a round of Rock Louganis.
Proceed to flagpole area. Group 1 exercises with rock. Group 2 runs to the gate and back to the benches to relieve Group 3. Rock exercises included curls, tri extensions, squat and press, overhead press, and Divot the Sidewalk. [I may or may not have gotten a little saucy at this point and , regardless, recommended we move rocks to the asphalt]. Bench work included dips, step ups, incline merkins, and jump ups. Running work included running up the hill then running back down.
Move to the underused, underlit playground area, where we mostly pretended to do burpees, as well as meerkins and unmentionable things with the swings. Redeposit rocks, line up along the shoulder of the road for instructions. Next exercise is the Jail…..breeeaaaakkkk, go! (insert doppler effect of Sussudio running away from the Pax while calling the exercise). I think Uncle Si still beat him, though. Various Mary to round out the event.
Plenty of announcements in the COT: Golf, BRR, Mud Run, Church On the Street. Unknown to most, but stated as a matter of fact, it was announced that Sussudio is the newly installed co-Site Q at Kevlar, As if one fleet-footed, diminutive British soccer Site Q wasn’t enough. Given the jingoistic developments, there’s little choice but to solicit new names for the Site. Like Bagpipe, we need a name fitting of the personalty(ies) behind it. [Which for Bagpipe was me, by the way; Haggis wanted to call it Corporate Takeover. Rolls right off the tongue….] Stiff Upper Lip? Winning entry gets a can of Spotted D.
Turns out Sussudio has never read a backblast. Claims he can’t find them. Bookmark this, my friend: http://f3nation.com/locations/charlotte-south-nc/.. He did manage to create a Twitter account @sussudioF3. But I suspect Minimum set it up and runs it.
That’s it.
Cheers, lads.
The 2nd Annual F3 Golf Classic
Mark your calendars for The 2nd Annual F3 Golf Classic, hosted by the Area 51 Pax at Olde Sycamore Golf Plantation on Thursday, April 30th at 1:00 pm.
(If you missed the inaugural Golf Classic, read the official #BelkBlast HERE)
Proceeds
The F3 Golf Classic is a great time to celebrate the great gift F3 has been to all of us. This year, it is also an opportunity to give F3 away to other men, as all proceeds from the tournament will go to fund Leap expansion efforts, (which are detailed HERE).
Event Details
- Time and Date: Thursday April 30. On-site check in will start at 11:00 AM, with a 1:00 PM, shotgun start.
- Cost: $100 per Player / $400 per team. Sign up as a single or as a foursome.
- You MUST register and pay via PayPal. Register as a single or foursome at the payment link at the bottom of the post.
- Format is Captain’s choice.
- Lunch, snacks, and non-alcoholic beverages provided. BYOB.
- HDHH post round with all PAX invited. If you are unable to make the round then come after work and enjoy some 2nd F.
Olde Sycamore will provide:
- PGA Professionals & Golf Coordination Team
- Use of Driving Range and Putting Greens
- Bag Drop Service
- Tournament Scoreboard & Scoring
- Organized Staging of Golf Carts
- Special Competition Hole Set Up (Bulldog is the Competition/Games Q, should be entertaining!)
- Personalized Rules Sheets
There are only 36 team spots available — 144 players. Register now to reserve your spot.
Sponsorship
While a majority of the registration fees goes to Leap, the real action happens in the form of sponsorships.
WHAT:
This year we are looking to fill Event, Hole, Graphics, Beverage, Food and Prize sponsors.
WHO:
- Any applicable F3 Pax or Pax’s company.
- Friendlies: People or groups that are generally supportive of F3 and the mission.
- Businesses that mesh well with F3
- HDHH or Coffeeteria establishments.
- Any AO or Region that has an applicable idea.
“Expo” Option.
We’ll have a designated Expo area and./ or at selected tee boxes for Sponsors. Man tents/tables and interact with the interested Pax.
Sponsorship Opportunities
Email us at F3Golf@gmail.com if you are interested in helping, sponsoring, or have a lead/connection. The more guys that participate, the more guys that receive the gift of F3.
Extras
We’ll bring back the usual assortment of games, cheats and competitions, plus a few twists to be announced later. We have Judge Smails HC’d to take all comers in Beat the Pro. Will Early “McPants” Bloomer defend his long driving crown? Will Alf defend the Shortest Drive crown (at -8 yards)? Will the Hideous Beer Wenches return? Will the Fort Mill boys defend the asterisked Champ crown? You have to show to know….
Fine Print:
- All proceeds will be donated to Leap’s parent organization, The Iron Project (TIP).
- Unlike F3F last year, TIP is a for profit company. As such, donations are not tax deductible.
- If you’d like to make a donation directly to the Leap general fund or a specific Leap or Mustard Seed initiative, go to the payment link at the bottom of THIS POST, or contact the Leap team at leap@f3nation.com
- Unless we have to move or cancel the event due to weather, registration and sponsorship fees are not refundable.
Registration Payment
INDIVIDUAL – $100
TEAM – $400
Enter your Name and F3 name in the comments on the Pay Pal payment page. If you have an alternate contact email, enter that, too.
Reserve Capacity
Twenty five pax came for Skunk and got Meathead instead.
WARM UP
- 2H Swing x 20
- 1H x 10 ea side
- IW x 20
- Good Morning x 10
- Low Slow Squat x 10
- Low Slow Squat Jump x 10
HEART RATE SET
Eleven minute Ciabatta. Goal is not to put down bell down. All work intervals x 30 seconds, rest intervals x 3 seconds (enough time to switch hands)
- Snatch – L
- Snatch – R
- Reverse Lunge – L
- Reverse Lunge – R
- High Pull – L
- High Pull – R
- RDL – L
- RDL – R
- Clean – L
- Clean – R
- 1H Swing – L
- 1H Swing – R
- Press – L
- Press – R
- 2H Swing
- 2H Swing
- Viking Salute – L
- Viking Salute – R
- Sumo Squat
- Goblet Squat
SWOLE SET
Partner up with like sized KB. Q chooses the exercise, each pair chooses their reps with the following requirements:
- Pax 1 does the agreed to reps, passes KBs to Pax 2 who does the same number.
- Each pax does 2 more reps each round.
- Ladder up and down, as required, for 5 minutes of total work.
- At end of 5 min, take a lap around parking lot
Called exercises:
- Double swings
- Double front squat
- See Saw Press
FINISHER
Flapjacked Double swings x 10 per partner, 3 minutes.
COT
MOLESKINE
- Any resemblance to Weinkes from yesterday or last Thursday are purely intentional. Smoked myself at the last two and the third time was no different. Fitting that most of us were occupying handicapped spaces.
- Two bullets dodged today: I cautioned Bananas away from his 28kg prior to the workout, as I had the Secret Service Snatch Test queued up after the Tabata. Audibled to the partner work instead–hope you got a decent workout with the 50.
- Emboldened by the positive feedback from Kevlar’s playlist last week, I created a new mix for the Pax last night but forgot to sync the phone. Your loss.
- See Saw presses exposed a bit of asymmetry for me, perhaps for you, too. Front squats are tough. You won’t feel the swings in the hamstrings until this evening, though the forearms may be a little gummed up at the moment.
- Upsizing a few KB sizes may not be prudent for some moves (like presses or maybe snatches), but most guys proved today that they have considerable reserve on swing capacity. The double KB are an elegant solution: go double when you can, single when you have to.
- A few for extra credit today. Looked like Sussudio and Header both ran, but separately(?), while Freedom is rucking to and from the workout.
- Chanel debuting the new sleeveless A51 gear shirt. Not sure if Palm Beach Tan has an Elbows to Shoulders package, but you may want to look into that. Just sayin’, Voldemort.
ANNOUNCEMENTS
- You got an email about the 2015 BRR today from Turkey Leg. You need to do this. A 12-man team is doable for anyone that can complete a workout. It is the best 2nd F event of the year. 30 hours in a van with your buddies can’t be beat. Clear the calendar for Sept. 11-12.
- The Spring Mud Run is getting organized now as well. Get your teams figured out. Sign up info will be posted soon. Don’t register on USMC Mud Run website–wait until you hear from Madame Tussauds, our next Mud Run Q, on registration info.
Doubles
Eight men out in the gloom, including one shoeless pax.
Warm Up
- 2H Swing x 10
- Low Slow Squats x 15
- 2H Swing x 15
- I-Walkers x 15
- 2H Swing x 25
Starter
- First Station: Hairburner or prowler x 4
- Second station: double swings x 4
Main Event
- Double Clean Pyramid: 6-9-12-9-6
- Double Snatch Pyramid: 3-6-9-6-3
- Double Swing Pyramid: 6-9-12-9-6
- Double High Pull Pyramid: 6-9-12-9-6
Mary and The Beast
Each pax takes a big bell (choice of 48kg, 32kg, or 28kg) and calls out a core exercise for the remaining pax. Calls included:
- KB Flutter Press
- Louganis
- Russian Twist
- Freddie Mercury
- Good Morning
- Plank Drag
- Bell Plank
Finisher
- 1H Alternating Swing x 2 min. Drop weight as necessary.
COT
MOLESKINE
- That’s the way it’s spelled, by the way–with the ending E. Without the E all you have is the epidermis of a small, rodent-like mammal.
- We traveled no more than 100 yards total but got after it pretty good nonetheless. That’s the 0.05 way.
- Always a treat to observe the pax reactions to the environment. Stone Cold emerged as a clown-shoed ninja, Busch went with the menacing hoodie and Ribeye, Site FNG (Fresh Meathead?) decides vibrams are a good idea.
- Meathead offers what few other workouts can, or do: double and heavy bell work. Everyone swinging at least double 35’s, lots of 2x 40-45’s and even Busch working in a number of sets at 2x 60’s. Strong fixes about everything and Meathead will make you strong.
- Beta run on the new implement, the prowler. Didn’t work it in much today but you’ll be seeing it soon at a workout near you. It’s nasty.
ANNOUNCEMENTS
- Check the weekly schedule for changes due to the Joe Davis Run.