Author Archive Tulip

8 Skunks In the Morning

8 Pax gathered for a slightly less muggy morning. After a slight wait for Baracus (something about an alarm clock) the disclaimer was issued and we began.

Warm-Up (2x)

  • 4 x World’s greatest stretch
  • 6 x Bottoms up squats
  • 6 x Negative hand release merkin (4 counts down, 1 count up)
  • 10 x swings

The Thang

Mosey w/ bell to bottom of lower school parking lot near the playground. Partner up. P1 runs loop around rock, P2 performs called exercise:

  • Goblet squats
  • Thrusters
  • Step-ups with bell
  • Reverse lunges
  • Mary Break (25 LBCs, 15 flutter, 15 heels-to-heaven, 15 dolly)
  • Negative hand release merkin (4 counts down, 1 count up)
  • Overhead press
  • Curls
  • Lawnmowers

EMOM Finisher (4 mins)

  • 8 x Teabag Squats
  • 8 x Merkins
  • 8 x Heels to Heaven

Great work all around by the PAX, including putting up with the eclectic warm-up. In two weeks Funky Cold and I will toss the site Q keys into much better, wiser, seasoned hands. The last 2+ years have been a privilege.

Legs, Sweat & Mary

Morning greetings, disclaimer issued, brief moment of admiration of Smokey’s biceps and the PAX were off.

Warm-Up

Light jog, SSH (15), IW (15), Mountain Climbers (15), Calf and Hamstring Stretch, Low Slow Squat (10), Swings (15). Pause for Victoria’s late arrival (gotta admire the commitment to drive back home to retrieve forgotten kettle bell).

The Thang

Mosey w/ bell to bottom of lower school parking lot near the playground. Partner up. P1 runs loop around rock, P2 performs called exercise:

  • Step-Ups w/ Bell
  • Thrusters
  • Reverse Lunges
  • Thrusters
  • Step-Ups w/ Bell
  • Flutter Press
  • Freddie Mercury
  • Dolly Press
  • Freddie Mercury
  • Flutter Press

Mosey w/ bell up the parking lot to the hill. P1 runs the hill with 5 burpies at the top, P2 performs called exercise:

  • Thrusters
  • Reverse Lunges
  • Thrusters

Mosey back to launch. Time.

Footnotes

Great effort by the PAX on another humid morning. Lots of mumble chatter around Smokey’s sleeveless shirt. Tough call on whether he or BLC have the best looking 50+ year old biceps in South Charlotte. Chin Music also confessed to recent difficulties attempting a standard benchpress routine. Don’t worry Chin, Kevin Durant couldn’t put up 185 at the combine when he entered the NBA!

Burpees and Backwards

Disclaimer given, a few snowflakes fell, warm-up commenced:

  • Jog to the church entrance closest to Hwy. 51 and back to launch
  • Plank Position:
    • Calf stretch each leg
    • Mountain climbers in cadence (15 count)
    • Hamstring stretch
    • Merkins in cadence (15)
    • Hamstring stretch
  • 10 lunges (no bell)
  • 15 squats (no bell)
  • 10 lunges (bell)
  • 15 squats (bell)
  • 20 swings

Partner up, catch me if you can to the lower entrance to the church building. Partner 1 – shrugs, partner 2 – 5 burpee chaser.

Facing away from the church, we set our bells just beyond the second grassy median then jogged back to the curb closest to the church.

  1. “Inchworm” with 2 merkins to first median. (Start in plank position, 2 merkins, walk feet up to hands, walk hands out to plank, repeat). Run to street at top of hill, back to church, back to first median.
  2. Repeat #1 to second median. Run to street at top of hill, back to church, back to second median.
  3. Lunge + Twist w/ bell (quarter twist w/ bell each time in lunge position). Run to street at top of hill, back to church, back to third median.
  4. Repeat #3 to bottom of hill. Run to street at top of hill, back to church, back to bottom of hill.

Called exercise, backwards jog (generous term) up hill to street, 5 burpees, jog back down:

  1. 20 squat press
  2. 20 squat press
  3. 20 merkins
  4. 20 merkins
  5. 20 swings
  6. 20 swings

Catch me if you can back to launch (shrugs/5 burpees). Circle up for Mary. 10 count of called exercise around the horn. I think we did:

  • LBCs
  • LBCs (again – blame Red Card!)
  • Dolly
  • Flutter
  • 45-degree hold
  • Freddie Mercury
  • Luganis w/ bell

Great effort by all, despite the grumbling over the burpees and backwards trot up the hill. Thanks for not dissenting. Joe Davis Run for Recovery this weekend.

Meathead Monsoon

A bit late on the backblast, but didn’t want to fail to give the PAX credit for coming out, especially given the weather. Despite the massive amounts of rain we got overnight, there was a good let-up for most of the workout. The 60 degree weather also helped. I think I would have been by myself if it were colder…

Warmup

  • SSH x 20
  • IW x 20
  • Lunges x 10/leg
  • 3 sets of Merkins/Squat with Bell/Swings (5/5/10, 10/10/20, 5/5/10)

Round 1
2 sets each side with continuous movement to next exercise, rest between each set:

  • 5 Single-Arm Swings
  • 5 Snatches
  • 5 Clean & Press
  • 5 Goblet Squats
  • 5 Lawnmowers

Round 2
4 sets of:

  • 20 Two-Handed Swings
  • 15 Goblet Squats
  • 10 Reverse Lunges (each leg)
  • 15 Deadlift Rows
  • 20 2-Handed Pulls

Extra Credit
Curl/Merkin Ladder: 2, 4, 6, 8, 10, 12 then back down. Finished up with 20 merkins.

Moleskin
Grateful to Purell, Chin Music, and Bulldog for the company this morning. We threw some bells around and had some good chatter, too. Thanks as well to Voodoo for the invite to Q.

Can You Hear the Morning Bells?

Warm-Up

  • Ran a loop from launch down Covenant Church Lane, through part of the parking lot, then back to launch.
  • 20 x SSH
  • 20 x IW
  • 2 sets of 10 hand-release merkins, 10 low slow squats w/ bell, 20 swings

First Half

Partner up with like-size bell for catch me if you can farmer carry around the perimeter of the church parking lot. Alternate between 10 hand-release merkins and 10 in-and-out jump squats each time partners switch. Stop just before the entrance to the big field.

Second Half

Line up with bells across the parking lot facing the entrance drive that comes in off of Fullwood Rd. PAX perform called exercise with bell for 40 seconds focusing on form and quality reps, then run to the entrance drive (about 50 yards), perform 5 burpees, run back to your bell. Rinse and repeat. We did the following two times through:

  • Reverse Lunges
  • Overhead Press
  • Squats
  • Upright Row
  • Deadlift

Extra Time

Mosey up to the big field without your bell. 75% sprint from end line to end line. Plank for about 30 seconds. Rinse and repeat. Mosey with bell back to launch.

Moleskine

Great effort by all. We covered a lot of ground. Thankfully for Horsehead we ended our farmer carry in sight of a porter john. He emerged a short while later and informed those nearby that it was “emotional”. That’s exactly what it would have been for the rest of the PAX if he hadn’t made it there in time. Thanks for the effort this AM fellas. Enjoyed the Q.

Announcements:

  • 12/1 – Wheelchair ramp building project with Love, Inc. See Stone Cold if you’re interested in helping out.
  • 12/1 – F3 Christmas Party at Seaboard

Blazing Saddles Brings the Heat

COT

1 lap around field then partner up with like size bell. 3 rounds: Partner 1 farmer carries bells around track while partner 2 does said exercise. Round 1: Merkins, round 2: Low Slow squats, round3: LBC’s

The Thang

After a brisk warm up and the forearms got loose carrying the bells around the track 3 times, we continued with the partner exercise.

6 rounds of partner 1 doing said exercise w/bells at the goal line while partner 2 AYG to other goal line and did 10 Merkins. The object was between the 2 partners hit the called # of reps.

  • Round 1: 2 handed swings – 200 reps
  • Round 2: Upright rows- 200 reps
  • Round 3: Goblet or Teabag squats – 200 reps
  • Round 4: Lawnmowers- 150 reps
  • Round 5: One arm press- 100 reps
  • Round 6: Good mornings-100 reps

As the six finished, time had expired so no COT.

15 Pax joined in for a cool morning with plenty of kettle bell exercises, reps, sprints and Merkins. Not too much chatter as the men of skunkworks worked hard to finish each round. Many were happy for a freshly cut field!! Lots of reps and sprints kept everyone busy.

Lois took the group out with prayer.

Thank you to Tulip and Funky Cold for letting me Q!

Announcements

  • F3 dads October 7 3-5pm at Kinetic Heights
  • Funky Cold left his kettlebell at the site and went back to grab it but it was gone. If anyone has any leads, reach out to him.

 

*Posted on behalf of Blazing Saddles

Hurricane Harley

A large showing of South Charlotte’s finest gathered at Skunkworks. Here’s what we did.

Warm up
  • SSH
  • IW
  • Swings, swings and more swings
  • Merkins
  • Squats
  • A few more things, hard to recall as we were dodging the early morning traffic
First Circuit
  • Divide into 3 groups
  • 1 – one-armed lawnmowers w/ KB
  • 2 – Louganis w/ KB
  • 3 – run the lap
  • Repeat
Church Suicides

Run out and back to each median and road, do called exercise x10.

First Circuit:

  • Swings
  • Squat press (legs hurting today)
  • Snatches (5 each arm)

Second Circuit

  • 1 – Russian Twist w/ KB
  • 2 – flutter w/ KB press
  • 3 – run top of stairs
Finish
  • Lunges, squats and other exercises on the way back
  • Finish w/ swings

Great group out today, I was struggling to keep up with my workout. Lots of chatter, good to see everyone. Prayers for those in eastern NC facing flood cleanup.

*Posted on behalf of Harley

Sanka Suicides

The Thang:

Run to the rock and back

SSH x 15 IC

Imperial Walker x 15 IC

KB suicides:

  • Called exercise – 10 reps
  • Run to first median and back
  • Called exercise – 20 reps
  • Run to second median and back
  • Called exercise – 30 reps (15 each side)
  • Run to top of hill and back

First set:

  • Overhead press
  • Upright rows
  • Snatch
  • 10 swings

Second set:

  • Tricep extensions
  • Skull crushers
  • Lawn mowers
  • 20 swings

Third set:

  • Diamond merkins on bell
  • Wide arm merkins
  • Stagger merkins on bell
  • 30 swings

Fourth set:

  • Goblet squats
  • Dead lifts
  • Lunges with bell
  • 40 swings

Fifth set:

  • Flutter with press
  • Louganis
  • Russian twists
  • plank

Sixth set:

  • Squat and press
  • Curls
  • Clean and press
  • Mosey back up to church lot
  • 50 swings

COT

BOM

Moleskin

A solid workout with a mixture of running and bell work. Pretty sure we hit all of the major muscle groups. Great hustle out there by everyone.

Thanks for the opportunity to lead! Always an honor.

*Posted on behalf of Sanka

The 3 (non-BRR) Meathead Musketeers

If it weren’t for the BRR, YHC’s pride might have taken a hit given the small turnout at his first Meathead Q. Then again, it would have happened anyway once the workout started…

Warmup

  • SSH x 20
  • IW x 20
  • Lunges x 10/leg
  • 3 sets of Burpees/Squat with Bell/Swings (5/5/10, 10/10/20, 5/5/10)

Round 1
2 sets each side with continuous movement to next exercise, rest between each set:

  • 5 Single-Arm Swings
  • 5 Snatches
  • 5 Clean & Press
  • 5 Squats
  • 5 Lawnmowers

Round 2
4 sets of:

  • 20 Two-Handed Swings
  • 15 Goblet Squats
  • 10 Reverse Lunges (each leg)
  • 15 Deadlift Rows
  • 20 High Pulls

We took a break between sets 2 and 3 for some Mary. 20-count in cadence of:

  • LBCs
  • Flutter
  • Freddie Mercury
  • Heels-to-Heaven

Extra Credit
Curl/Merkin Ladder: 2, 4, 6, 8, 10, 12 then back down

Moleskin
This one was a little tougher than YHC expected, but props to Blazing Saddles and Sanka for not grumbling. PSA – September in South CLT is still humid. Hopefully those running the BRR can escape some of it this weekend. Thanks to Voodoo for the chance to Q.

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