8 men came this morning to get stronger. Here’s what we did:
Warmup – SSH, 30 KB Swings, IW, 20 KB Deadlifts, Merkins, Peter-Parker, 20 Alternating KB Row w/ Jumpover the bell to switch sides each time.
The Thang:
Partner-up with like size bell
3 sets, flap-jack after each
P1: 8 Double KB Row
P2: Merkins until partner finishes
3 sets, flap-jack after each
P1: 8 Double KB Highpull
P2: Diamond merkins until partner finishes
3 sets, flap-jack after each
P1: 4 Single KB Lunge w/ Press, each side
P2: Wide-arm merkins until partner finishes
3 sets, flap-jack after each
P1: 8 Double KB Shoulder Press
P2: Carolina Dry Docks until partner finishes
3 sets, flap-jack after each
P1: 8 Double KB Shoulder Shrugs
P2: Rest until Partner finishes
3 sets, flap-jack after each
P1: 8 Double KB Curls, or Single KB Crush Curls
P2: Merkins until partner finishes
3 sets, flap-jack after each
P1: KB Pushups w/ Row, 4 each side alternating
P2: Merkins until partner finishes
1 set, flap-jack after each
P1: Farmer KB walk
P2: Staggered arm merkins until partner finishes
Not sure I’d call this Mary…
20 KB Skull Crushers
20 KB Russian Twists
20 Flutter w/ KB Press
8 Louganis w/ KB
Plank hold
1 arm side plank hold, each side
Finish with 20 Merkins OYO.
Name-o-rama
COP
The Naked Moleskin:
– Awesome group of men to build strength and character with this morning.
– I felt some PAX may have intentionally fartsacked after my last Meathead Q, “Leg Day” that left us all crippled for a week. #notgonnadothatagain
– After 2 days in a row of solid hair burner workouts (including 1 mile of hairburners w/ Stage Coach), I decided my legs needed a rest, so time to focus on upper body.
– Always fun to partner with Fletch as we have the same bells and who knows how many times we’ve traded ownership.
– Brown was responsibly modifying from the beginning to care for his tweeked back. Hopefully it’s feeling better.
– Blazing Saddles, Destiny and MAD have been consistent with posting to Meathead and getting stronger as a result!
– Horsehead and Hightide were crushing it.
– I’m grateful for the honor to lead and be among such fine men.
Mosey over to the other side of the church and circle up. Disclaimer given.
COP:
20 SSH
20 IW
20 Merkin
Run to the front parking lot along side Hwy 51. Suicide work. Run to each median, then 10 monkey humpers at the beginning. I think 7 total medians.
Then circle up for the start of the Super 21. 1 merkin, 1 lbc, 2 merkins, 2 lbs, 3 merkins, 3 lbcs all the way to 11. Mosey over to the hotbox. Pick back up at 12 merkins, 12 lbcs to 15. Then super set.
Super Set:
10 Split squats each leg
10 dips – slow and steady
10 skull crushers using the picnic tables
Rinse and repeat for 3 total rounds
Mosey over to parking lot close to rock pile. Then start with 10 squats, run to the end of the row for 10 squats, and keep followingg parking rows until complete. 5 sets. Pick back up at 16 merkins, 16 lbcs to 18. Run same course in reverse. Finish over Super 21 with 19, 20, and 21.
Then head over to rock pile and pick a lifting rock. 20 curls/tricep extensions/overhead press. Then 15, then 10. Mosey over to Northface for three trips up the hill. Mosey back to the launch point for Mary.
COM
50 LBCs OYO.
20 x Flutter
10 x Dolly
10 x Right leg can opener
10 x Left leg can opener
10 x Opposite toe taps
10 x Right leg cross crunch
10 x Left leg cross crunch
Moleskin: The group started off excited, and enjoyed giving me a hard time throughout. It all started off when I apparently picked the wrong place to circle up COP. A few PAX were confused. Then once we started with the suicides, apparently explaining instructions is not my strong suit so it took awhile until everyone knew were to perform their monkey humpers. I made it very, very, very clear when we got to the squats later. Geraldo made it clear that when doing monkey humpers with your friends, make sure to keep eye contact at all times or it would be weird. Flipper is obsessed about my mom for some reason, and thanks Gummie for the Northface suggestion. I needed to kill a few minutes. Great work everyone and I hope you all look better on the beach for it.
11 men and Radar posted for some running and what turned into quite a few merkins. No COP or disclaimer..we hit the streets.
The Thang:
Mosey down 51 towards Carmel Rd. 1 mile in stop for 1 minute of mountain climber OYO.
Keep moving towards Charlotte Catholic and stop at the benches out front: 25 dips, 25 wide armed merkins on top of the bench (renamed Table Humpers), and 15 close grip merkins on the bench.
Head to the parking deck. Start at the bottom and go to the top. Starting with 5 merkins at the first turn and adding 5 at each turn.
Bear crawl merkin from one side to the other (bear crawl 10 steps and do 5 merkins. Repeat until reaching the other side. Partner up for a partner wheelbarrow to the other side. Flap Jack in the middle
Head back down. This time with 5 squats at the first stop and adding 5 at each corner.
Stop for 50 dips at the benches in front.
Mosey up 51 to the office park on the C/O 51 and Carmel. 25 dips at the fountain. Move down the parking lot and partner up. Partner 1 does 20 merkins while partner 2 does LBCs. Flap Jack. The goal was to repeat until 1 but we got to around 10 for most of us (single digits for McGee and Swiper and high teens for Spack and Bounce) and called it due to time.
Mosey back to the school and partner up. 3 rounds of running and called exercise: Round 1: Partner 1 runs and partner 2 jump ups. Round 2: Partner 1 runs and partner 2 derkins. Round 3: Partner 1 runs and partner 3 incline merkins. Flap Jack in between.
Moleskin:
Nice work by all. Numbers were low until McGee and Pro ripped in the parking lot with about 2 minutes to spare. Spackler popped the curb literally as we were leaving the school. A lot of chatter and concern over the lack of COP and disclaimer. Truth be told, the disclaimer was an oversight and the COP was intentional. I think we can all do without a little SSH and IW. McGee seemed a big agitated over the lack of cadence duirng the dips. Sorry to let you down, man. Alf wasn’t a fan of the merkin/LBC ladder and was fairly vocal about it. Hats off to Spackler for showing up after a long night of hitting the sauce. He was looking pale, smelled like a hobo, and had a raging case of cotton mouth but he pushed through. The highlight of the workout for those of us who witnessed it was the moment we caught Bounce in some bizarre Glamour Shot pose glaring into Spacklers eyes for what seemed to be a very odd conversation. It was highly comical….yet highly disturbing at the same time.
We covered 4.48 miles (which was also Spacklers BAC) and cranked out, by my count, 355 merkins. Well done.
Announcements:
There was something, but I forget. My bad.
Ahhh… the steamy sounds of Berlin… were NOT heard this morning!! However, 13 goats entered the coolness of the Spring morning to exhaust their lungs of air while pushing their muscles, stamina and form to new levels! By 0515 we were surprising all accounted for… both Nuke and Insomniac were present, and Mr. Brady had already informed me he was out… so we disclaimed and off we went.
The Thang:
1. Warm-up jog down Strawberry Ln, then stop halfway back for some dynamic stretching
2. 2 sets of :30-:30-1:00 at I-Pace with recovery jog between each back to the starting point
3. 1 set of 1:00-1:00-2:00 at I-Pace with 2-3 minute recovery jog between each back to the starting point
4. Repeat 2 sets of :30-:30-1:00 at I-Pace with recovery jog between each back to the starting point
5. Final 1:00 at I-Pace; Recovery/Cool-down jog back to parking lot, light stretching…. DONE!!
We completed between 5 and 5.5 miles… EXCELLENT JOB!
Moleskine:
You guys never give up! Lots of heavy breathing out there… but everyone continues to develop their running form and stamina as evidenced by not only the consistent pace of each of the runs, but also the pace itself. You guys are getting faster, and stronger!
HUGE welcome to Beefeater who YHC forgets is a site FNG… but not anymore! Great to have you, brother! The same for Gomer Pyle and Band-Aid, who are not site FNG’s, but aren’t as regular. You guys are very welcome to come as much as you want! Excellent job from all 3 of you this morning!
Brat and Joker led the segments… until Insomniac decided to leave it all on the last :30 segment… It was definitely as moving, if not more so, than Chariots of Fire… I think I heard it playing!
Tclaps to Icicle for joining YHC for a pre-run, plus sporting a new hair-less-do… he is just waiting for it to get a little warmer to show it off!!
Retread, Booyah, Nomad, Brew and Nuke… you guys are the heartbeat of the workout! Thanks for being there week-in/week-out and giving 100%.
Insomniac took us out with a great prayer.
Announcements:
1. Indian Land convergence on Saturday starting at 0630 at Indian Land Elementary. 0600 opportunity for some obstacle work.
2. Fastest 5k “competition” on Saturday May 21 at 4:00 at Fort Mill High School. Let Slim Fast know if you are interested in running as a team. Check the website for more details.
Warm Up:
– Army PRT (Physical Readiness Training), all exercises 4count 5x
– Bend and Reach
– Rear Lunge
– High Jumper
– Squat Bender
– Windmill
– Forward Lunge
– Bent Leg Body Twist
Mosey to the grass
The Thang: 1-1-1
1-1-1 = 1 min push ups MAX OUT; 1 min sit-ups MAX OUT; 1 mile run MAX OUT!
– ~20 slow count downs between each event
The Pax were grateful for not having Drill Sergeants hovering over them while they did this mock PT (Physical Training) Test. Their form could have benefited from it though…
Everyone pushed hard on the 1 mile, especially Funny Farm! Those finished first assumed a good front leaning rest position, right arm high…
Mosey to 1/8 mile track behind Huntington Farms Elementary
Line up across short-side of track facing IN – LOW CRAWL to opposite side of track – a good 75 meters
– yes, elbows got scraped, knees got bruised, and those with butts too high (including yours truly) would have gotten clipped off.
– catch your breath, get down, right arm high…
Line up facing the track and get ready to FEEL THE BURN! Lunge the entire 1/8 mile track – 200 meters
– Sloppy, half way around: “I’m gonna feel this in my hammies tomorrow!”
– catch breath, get down, right arm high…
Mosey around the school back to the LD (line of departure)
Circle up for 6 minutes of Mary
– sit ups – 1 min
– flutter kicks – 1 min
– LBCs – 1 min
– Russian Twists – 1 min (heard those grunts hear)
– Plank – 90 sec
– 30 sec break, hit COT
COT
Announcements:
– Huntington Farms Neighborhood 5k, May 14th – to benefit the elementary school
– Following 5k, Service Project Day at Huntington Farms Elementary School – replace fence posts, paint picnic tables, etc.
– Men’s Camping Trip sometime in May – talk to Becky
Sloppy took us out – “Fill us with your Spirit, Lord. Amen.”
After a lap around the parking lot and a run up Grandma we circled up at center field for:
SSHs x20 IC
IW x20 IC
low slow squats x20 IC
Mosied to the goal line and partnered up for:
P1 bear crawl 20yds and lunge walk 20yds to opposite goal line. 100yds sprint back
P2 burpies x10 and flutters x20 repeating until P1 returns
Then…
P1 bear crawl 20yds and run backwards 20yds to opposite goal line. 100yds sprint back
P2 burpies x10 and LBCs x20 repeating until P1 returns
Then… 20yd suicides to opposite goal line while facing the same direction (lots of backward running)
After a fake out on the track we destroyed our quadracepts by hitting the stadium stairs for some 11s with sumo jump squats on top and durkins on the bottom.
Mosied to the track:
We stuck together as a unit for this one and raced to each corner for:
One 4 corner 400 with merkins x10 IC at each corner.
Stone Cold felt it necessary to point out that we were actually doing 20…
Then:
One 4 corner 400 with 25 LBCs at each corner.
We doubled the final sprint to an extremely long 200.
Well done Sledge (hammer’s 2.0) for not only keeping up, but kicking butt!
Mosied back JIT for one minuite of Mary.
Thanks guys! I had a great time. This being my second time at Q I thought it went pretty well. They say it doesn’t hurt as bad the second time.
16 men gathered on a cooler morning for some fun festivities. YHC has been in Missouri all week for work eating fried food and drinking beer. Time to get back to the grind.
Warm up run down Little Ave and the Street with no Name. Cross 51 and into the parking lot of Cabo’s Mexican Cantina for COP.
COP: in cadence
Merkin x 15 (hold plank)
Mountain Climber x 15 (hold plank)
Shoulder Touches x 15 (Recover)
IW x 15
THANG:
Run down Carmel Commons to the intersection of Carmel Commons and Bannington. This is called the “APEX” (Thanks Purple Haze)
Find a partner with similar speed. One partner runs .15 mi down Carmel Commons while the other partner runs .15 mi down Bannington. 5 burpees at the bottom. Run back to starting point “APEX” for 15 partner hand slap merkins. One more time with each partner going down and back the different road than the first time.
Run over to Palatine Hill for a triple nickel. 5 Jump Squats at top and 5 wide arm merkins at bottom.
Run to traffic crossing and cross 51. 15 merkins while waiting on the six. Gather at picnic table area and find a bench.
Jump ups x 10
Decline Merkins x 15
Dips x 20
Rinse and Repeat
Run over to parking deck. AYG up each short ramp section with 5 merkins at the top of each. (6 ramps total)
Mosey back to launch spot for Mary
Leg Lifts x 20
Flutter x 16 (meant to do 20 Q fail)
Freddie Mercury x 20
Elbow plank for last 30 seconds
MOLESKIN:
Solid crew today and a couple of new and familiar faces. This was Thunder Road’s first post at #F3Centurion. Nice to see you back Escargot. Dear Abby did great after his 6 week recovery from surgery. Before we began, YHC noticed Prohibition putting 2 pairs of gloves on. When questioned, Prohibition quickly replied that he has sensitive hands. There we go… Had the title of the post before we even started. Purple Haze introduced YHC to the APEX during a DZ posting so it was fitting to bring it to Centurion considering it is in Centurion territory. Covered 3 miles with an emphasis on upper body. YHC had a Q fail on the flutter. Legs were hurting and the cadence count got high pitched at 16 and the PAX thought we were done. YHC went with the flow and moved on to the next exercise. Great to see everyone out this morning.
Announcements:
1 – We need more Q’s beginning in May. Please reach out to Margo or Chelms.
2 – Looking into a site fund raiser to purchase bikes for children in the area.
3 – Fast 5 – May 21 at the Fort – 5 k with 5 guys or Ultra 5k with 2 guys (see tweets)
PAX: The Count, Sweatshop, Hairband, Hoodie, Countertop
The Thang
Hairband mile. The Count rolls in mid-lap wiping the sleep from his eyes
COP
– Penalty burpees x5 to celebrate The Count’s fashionably late arrival
– Side Straddle Hops x20
– Imperial Walkers x20
Grab a partner & kettlebell. Mosey to front of parking lot over for some hill work
Round 1
– Partner 1 Good Morning’s w/KB amrap until partner 2 does his part…
– Partner 2 Run to top the hill Merkins x10, run back down and relieve partner
– Repeato x3
Round 2
– Partner 1 pick a parking spot walk the plank the lift line merkin x1 walk back right merkin x1 amrap…
– Partner 2 Run to top the hill Squats x10, run back down and relieve partner
– Repeato x3
Round 3
– Partner 1 curls amrap…
– Partner 2 Run to top the hill Carolina Dry Docks x10, run back down and relieve partner
– Repeato x3
Round 4
– Partner 1 Leg raises with KB overhead pull amrap…
– Partner 2 Run to top the hill Freddy Mercury’s x10, run back down and relieve partner
– Repeato x3
Head back over to Ground Zero (Stations & Tunes)
– Inverted Rows / Supine pull-ups x20
– Weighted Lunge walk
– Battle Ropes x40
– KB Swings x30
– KB Thrusters x15
– Punch Out x50
COT
Moleskin: In the spirit of showing that resolve is NOT weakened by “oldness” the PAX minimum age this a.m. was 40 plus. Although these blokes played no cricket (reference “The Forty Club” look it up) we did knock some kettlebells around for a solid 45 minutes. Kotters to Sweatshop who stayed strong while he was away. Keep on keepin on…
Named this one after that 1989 gem of a Tom Hanks movie after lugging around these heavy and suspicious sandbags in my driveway at 4:50AM this morning. If you haven’t seen it before, it’s worth a look.
14 strong of back and rear, ready to take on the Fiery Death Circle of Deadly whatever I called it on twitter last night.
Thang:
Roaming COP to locate the three stations – various warmup exercises to get the blood flowing.
Station 1 – 30 Kettlebell Swings – in the lower school parking lot near flagpole
Station 2 – 60lb sandbag run between cones – in the church parking lot
Station 3 – Dealers Choice of Tire Hairburners or Tractor Tire Flips – at the HS practice field
We ran these for 30 mins or so, then headed back to the practice field
Partner Alabama Slamma – abbreviated version.
P1 – 15 merkins
P2 – 14 merkins
so on, and so forth
finish with another team if you complete early
Mary
– Flutter
– Dolly
– LBC
– Bicycle
– Can Opener (Pop Tart)
– V Up (Turkey Leg)
– 100s (exercise borrowed from F3 Summerville, a Pilates favorite according to WD)
Skin:
Simple workout, designed to let the fast run faster and the slow keep folks in sight. Usually, people start changing groups if things are moving too slow for them, but this was a courteous group and all of the teams stuck together from what I observed.
Cobains to Spackler, who just came to hang out and do some back-friendly exercises. Between the three stations, I think this was about as back-unfriendly as you can go. He appeared to be doing something at each station, so I hope he got his moneys worth.
After 3 years of doing crummy head-bobbers, Harley was finally shown the path to proper merkin form. Expect huge gains this summer.
I thought we only had a few mins left when we circled up for Mary, but we actually had 9 mins left. I’m usually more of a “lay on the ground after a few mins of this garbage” guy, so I did the best I could with it. The worst thing about it wasn’t the exercises though, it was the complete disregard for all things sacred and decent as displayed by projectile flagellation shrapnel coming from both Port and Starboard. Granted, there is typically some level of this at all of our workouts, but this was an unholy and disgusting display of excreta.
Always a good time at Kevlar. Thanks for coming out.
HH