Meatcake

Meatcake

7 meatheads posted for cake and refreshments and left feeling satisfied.

The Thang

WOP – Walk of Pain

• Overhead Waiter Carry – to playground, the long route – with bell racked overhead, walk across parking lot toward school, at entrance to track, switch sides and continue walking along the front stretch of the track to the playground
  • Farmer Carry – optional, if transporting multiple kettlebell options

The Circuit

• 40 one-handed swings, switching hands as desired (recommended 20 L, 20 R)
• 7 cleans – L
• 7 squats – L
• 7 presses – L
• 7 thrusters – L  (thruster is a squat that flows into a press)
• 7 pullups – L  (ok, fine, use two hands if you must)
• 7 burpees  (optional, substitute 1 TGU)
• Rinse & Repeat on R, substituting 40 snatches for the swings
  • Continue repeating Circuit, alternating sides and snatches/swings, for 6 total Circuits

Overhead Waiter Carry – back to starting lot via long route

Metal Mary

• Russian Twist – 10 IC
• Pullovers – 10 OYO
• Louganis – 10 OYO
• Flutter with Press – 10 IC

Done

COT

Announcements:

1. Area 51 Pool Party – 8/20, Candlewyck – $10 per family – signup
2. F3Dads – Charlotte Eagles soccer game – 7/16

• Takeout by MAD

Sweat-stained Moleskine:

Well, YHC completes another trip around the Sun on Saturday, and since he is DR on Saturday, the Meathead pax were treated to his birthday Q today.  For the unselfish benefit of the pax, the usual treats of cake and ice cream were audibled to swings, snatches, and other high return efforts.

In the pretweet & disclaimer/pre-workout announcement, YHC advised we’d be focusing on high-reps today, and therefore, a lighter than usual kettlebell was recommended.  Most pax found this to be helpful information.  Brown revealed that a 50 pounder is his lightest bell, not because he is a beast (although he is), but because all of his lighter ones are on loan within the Area 51.  Thankfully, enough bells were on hand that Brown was able to borrow/share a lighter one often enough to avoid herniation.

Speaking of disclaimer, today we welcomed Tae Bo as a site FNG.  Strong work today, brother.  Look forward to seeing you each week.

Witch Doctor was Larry Bird’ing throughout the Circuit work, which wasn’t surprising.  Somewhere in the later rounds, he switched to a heavier bell and allowed the rest of us to catch up.

Surprising, most of the pax finished the Circuit at about the same time, despite it being an OYO routine.  Of special note, when YHC flight-tested the workout last week, it took about 40 minutes.  Today, it only took about 30 minutes, proof that #ISI and YHC’s breaks were too lengthy last week.  The waiter carries did take some time, as they tend to do, especially on a long route (~200 yards), so only minimal spare time was left for Mary.

MAD has continued his girevik progression, upgrading bell size, solid form, etc.  Good work, comrade (brother)!

Arena is also among the single bell crowd, slinging his 40# most of the morning, but eagerly borrowing WD’s 35#, when offered.  #promove

Sanka quietly ground out the work all morning, no doubt enjoying the metcon and a simultaneous break from running.

Also noted, everyone, except YHC, hates TGU’s.  More than burpees.  As much as YHC hates burpees, this is mind-boggling.  Burpees do offer some metcon benefit (they were designed to be a test of such, not an exercise – but, like Common Core, we now train to the test), so YHC included them today in the metcon-themed workout.  But, an option of substituting one TGU for the 7 burpees was offered, and YHC was the only one to take the TGU option.  Stunned, but unfazed, YHC cranked out his easy TGU’s in the middle of the playground while the pax did burpees.  (Hmm, maybe YHC will substitute TGUs for burpees whenever they are called, and based on how often they are called in A51, proficiency is right around the corner…)

For his next Q (8/4), YHC is planning a 180 turn from today, with low reps/high weight, unless another thought comes along between now and then.

• Programming note:  next open Q is 8/11.  Signup now, as the fallback #weinke is 45 minutes of TGUs.
• Also, the full calendar is open from 9/1 onward
• Speaking of 8/4, that will be the two year anniversary of Meathead, so it will, of course, be Epic.

Oh, and Hops, just in case you posted today or read the backblast, Meathead planted its first shovel flag (SF) today!  It felt great.

Alright, enough rambling…break is over, back on your heads!

Aye!