kettlebell leg day

kettlebell leg day

Date: 2024-08-20 AO: skunk-works Q: Mountain Momma PAX: Smokey, lex_luthor, none FNGs: 1 none COUNT: 3 It was time for a leg day kettlebell workout at SkunkWorks. Some mumble chatter about bad knees, covering ourselves in scent for hunting and having jelly legs. WARMUP: SSH, imperial walkers, Sharon towers, run a lap THE THANG: Lots of legs – 2 rounds of 2 sets of 8 reverse lunges each side, 10 somersault squats, 10 sissy squats Couple of easy sprints between rounds Some hurdle work, duck walks, tib raises and monster walks Spartacus, 1 round. So 1 minute of exercise followed by 10 seconds of rest Goblet squats Mountain climbers Single arm swings Lawnmowers T push-ups Lunges / lateral lunge Pull throughs Lunge with a twist Lateral lunge/ curtsey lunge Two hand overhead press / pushpress
MARY: Smokey called heels to heaven, Lex called glute bridge into WW2 situps, I called Freddy Mercury
ANNOUNCEMENTS: Fundraiser 5k this Saturday for the Charlotte rescue mission and community matters cafe, Charlotte Crusade Fri 9-20 Bojangles arena at 7
COT: Prayers for (I can’t remember her name) struggling with carpal tunnel, her husband and son are both experiencing strange health issues, Barbara who is battling cancer, and Men to stand up and be more than going to church on Sunday Christians

Explosive spreadsheet

Date: 2024-08-19 AO: swole Q: The Worm PAX: Uncle Leo, voodoo, flipper, Nada FNGs: 1 Nada COUNT: 4
WARMUP: Synovial stretch / low slow squat with / lunge with twist
THE THANG: DBL Push Press 3×8 Sumo squat jump 3×10 Modified Bruce Complex 3×6 – swing – American swing – goblet squat
Bags / KB Alternating EMOM A: Ground to OH. 5 reps B: 3 x Swing / High Pull / Snatch B2: Front-Back / Back-front. 5 x 5
Complex (If time permits) Armor Building. 3 sets only
MARY: nada
ANNOUNCEMENTS: mental toughness discussion at 8 (Zoom).
COT: YHC- “Be good to one another”

Full moon

Date: 2024-08-19 AO: chubby-hubby Q: Cheese Curd PAX: Spammer, Mr Brady, stonecold, hopper FNGs: None COUNT: 5
WARMUP: nope THE THANG: 5:15 crew was Oona and I for the hills. Eventually we saw Spammer, so assuming he left 5:30 although in a different direction than MB, SC and Hopper.
MARY: nope ANNOUNCEMENTS: none COT: thanks @hopper for taking us out. Good to have some cool mornings!

Rocking and Running

Date: 2024-08-14 AO: the-maul Q: war_eagle PAX: Jitterbug, kirby, wingman, madison, ToeJam, Winn Dixie FNGs: None COUNT: 7
WARMUP: Mosey around the theater and warm up there to give time for late comers Kirby and Jitterbug. THE THANG: Head to the Murderhorn stopping at the cul-de-sac neighborhood. P1 runs one way and P2 the other for 10 hand slap merkins at middle and finish. Down to rockpile for a lifting rock. Grinder series with group 1 doing curls, group 2 dips at the pavilion and group 3 the timer running between. Halfway thru changed to bent over rows and butt sit squats. Back up the Murderhorn with 5 merkins at each light. 5 good morning burpees back at launch because the nice lady walking her dog told us good morning. MARY: Not really today. ANNOUNCEMENTS: Happy hour at OMB (it was a good time) Iron Sharpener Wednesdays at Starbucks (Trader Joes) at 6:30. Welcome FNG “Winn Dixie” was aptly named because his first job was a bagger at a grocery store. COT: Strong work by all who got lots of rock work and over 2 miles.

EMOM to exhaustion

Date: 2024-08-17 AO: olympus Q: flipper PAX: Unplugged, voodoo, Uncle Leo, Emoji, Wabbit, Cheese Curd, flipper, The Worm, FiremanEd FNGs: None COUNT: 9 Day 3 of the first week of Bell ‘n Bag, man YHC forgot how much of a slobberknocker of a program this is. Was good to be back in the gloom after missing Monday & Wednesday, but what a helluva to get back into it.
Was awesome to have Fireman Ed with us, an old stalwart of A51 visiting from his newish home in GA. Was also kinda ok to have Cheese Curd visit the best hourlong gear workout in the region, but he could have left his never ending smack talk at Stonehenge… speaking of which the man triple downed today, talk about a motor!
WARMUP: the usual culprits THE THANG: KB movements – Switch Hand Swings 3X20, Clean and Press 3X6 a side, Swing Squats 5X10 was a real cloud pleaser.
SB EMOM: A minutes were: Hang Clean & Press 3minX10 Rotational Reverse Lunges 3minX10 DL->Clean->Squat->Press 5minX4 or 5
B minutes were low slow merkins 10, 8,6
Long carries of waiter to rack then suitcase MARY: boat canoe, glute bridge, elbow plank ANNOUNCEMENTS: mental toughness Mondays COT: shared w/ men of TheRock, YHC took us out

2015 Workout

Date: 2024-08-17 AO: stonehenge Q: soft_pretzel PAX: Cheese Curd, f3bigtuna, lex_luthor, soft_pretzel, teddyf3, wildturkey FNGs: None COUNT: 6 Given my switch to DaVinci and Swift in the late teens, my Qs of Bagpipe and Stonehenge always take people back. WARMUP: located in the hotel parking lot much to Wild Turkeys chagrin. He also apparently doesn’t like SSH anymore and does this weird walking into people thing during Imperial Walkers. THE THANG: triple nickel, Jack Webb, 11s, partner hand slap merkins, ponds, Mary, hill sprints, pull ups on fitness trail. Very 2015 MARY: yes ANNOUNCEMENTS: none COT: thanks Lex for the takeout and everyone’s encouragement. Great group to work out with today.

Brave Chickens v4

Date: 2024-08-17 AO: davinci Q: kirby PAX: Roulette, Palmolive, Odd Job, Snake Eyes FNGs: None COUNT: 5 There is no getting better without doing. It’s great to see everyone pushing hard on a Saturday. Snake eyes is getting stronger by the day. His father is leading by example. Oddjob is hitting back hard. Palmolive embraced the suck and powered through the good morning burpees with ease. Proud of you all! 3.5 miles
WARMUP: Yep THE THANG: Don’t cross the Kirby. MARY: At Robinson farms ANNOUNCEMENTS: Adventure races and terror trails COT: Roulette took us out.

Every little helps

Date: 2024-08-16 AO: nemo-resideo Q: Roulette PAX: Odd Job, F3 Elsa, patent_pending, Jitterbug, The Worm, Starch FNGs: None COUNT: 7 Great turn out today, new high score for PAX at Nemo with 7! We end up nudging just over 3 miles of ruck work and only a few minutes late to COT due to the traffic light. Really encouraging to see the PAX continue to engage.

No route, no problem

Date: 2024-08-15 AO: the-devils-turn Q: flipper PAX: Cheese Curd, fletch, flipper, frasier, turkey_leg, Dosey Doe, retread, bunker, Polly, hairball FNGs: None COUNT: 10 After a few days away, YHC was too lazy to call a route for today, thankfully there were alternate plans available. Rather than opt for DD’s 12! 400s like TL, myself, retread, and HB opted in for the kinder option of old course. The truly motivated did 5 min intervals while other opted for a mosey
WARMUP: 6 for PreRun THE THANG: 2 for track work, 8 for hills MARY: nope ANNOUNCEMENTS: mental toughness COT: missed it so not sure who took us out

Welcome Mr. Safety…

Date: 2024-08-14 AO: anvil Q: snowflake PAX: snowflake, jet_fuel, Mr. Magoo, Point Break, lorax, Floor Slapper, Pilgrim, Limey, Mr. Safety (From Raleigh AO) FNGs: None COUNT: 9 Things were done.

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte