Wait! This isn’t Hydra!

Wait! This isn’t Hydra!

No.  No, it isn’t.  Nothing disparaging to say about my formerly favorite Thursday workout, prior to Meathead that is, but this ain’t Hydra.  Our unplanned posting pax was joined by 13 planned pax plus a very late LIFO to make 15 who made the optimal choice this Thursday.  Let me tell you a little som’thin’ about what they did.

A Moleskinish Thang:

So, Tackling Dummy was posting to Hydra today.  Trouble is, he was riding with his neighbor, Sidecar, who was posting to Meathead.  No worries, brother.  Here are a couple KBs to keep you company.  Enjoy!

No newbies today, but a thorough disclaimer was provided anyway, plus something about modifying as needed, make it easier or harder as you deem fit, it’s your workout, blah-blah-blah.  Something like that; I wasn’t really listening.

COP:

• Alternating one-hand swings – 10 in cadence (IC) (20 swings total)
• IW – 15 IC
• Alternating one-hand swings – 10 IC (20 more)
• Prying squats – 3 had us sufficiently unencumbered
• Alternating one-hand swings – 10 IC (yep, 20 more)
• SSH – 15 IC (it’s not really an F3 workout without ’em)
• Alternating one-hand swings – 10 IC (20 more – they are beginning to notice a pattern, this wily bunch)
• Arm circles – 10 small fwd & backward, then 10 large fwd & bkwd
• Alternating one-hand swings – 10 IC (20 more for a cool 100) #sweatbroken
• Halos – 5 OYO each direction

With our warm-up complete, YHC audibled to flip the script (#weinke).  A preflight on Tuesday had convinced him that the grinding portion of today’s festivities should come before the met-con portion.  This was a smart move.  Another smart move was dropping a bell size due to the exhaustion & soreness from Tuesday.

So, partner up with like-sized bells for some doubles.  Presses are involved, so choose wisely.

Double Your Fun:

• Partner 1:
  • Double press (or push-press) – 3-to-5 reps, depending on load
  • Double squat – again 3-to-5 reps, depending on load
• Partner Two: rest (although Bulldog and Soul Glow (I think) did extra credit merkins)
• Flapjack.
• Rinse & repeat for 10 minutes.

Audible – after 7.5 minutes, everyone had completed 5 sets, so we moved on to other things.  And, by “moving on”, I mean we did long waiter carries (locked out overhead).  Simba asked whether this violated the #0.0 clause of the Meathead constitution.  I argued, no, because (1) we were walking, not running, despite my having called it a “mosey”, and (2) Brown wasn’t here to enforce #0.0.

So, a long waiter carry across the parking lot to the school, over to the track, and to the playground (about a 2.5 minute walk – yes, I timed it), switching sides halfway or as needed.

Playground set – 7’s:

• Pullups – 7
• Snatches – 14 (7 left, 7 right)
• Merkins – 21  (right about now – funk show brother, check it out now – Bulldog remarks that his extra credit merkins may not have been such a good idea)
• Rinse & repeat for 20 minutes

YHC offered his plan to do a set every 3 minutes (giving ~1:1 work:rest ratio), which would be 7 sets, totaling 49 pullups, 98 snatches, & 147 merkins.  Or, whatever suits you.

Shout out to Bulldog for…encouraging the pax with his call-outs of the remaining time, each met with groans from the pax.  After about midway through, we were all ready for the end.

Speaking of midway, somewhere along here was the sudden appearance of LIFO Hard Hat.  Welcome!  You’ve got some catching up to do.  (Thx, Witch Doctor, for first helping with snatch form and then recommending a modification to swings.)

Completely spent, YHC calls for racked carries (bell on your chest/arm, fist under your chin), back the way we came, around the track and across the parking lot, back to where this little party began.  It was remarked that, hey, it’s shorter to cut across here (about 2:00 shorter – yes, I timed it), to which I replied, sure, but if you go that way, we’ll have more stuff to do when we get there.  So, we each opted for the long way home.

We arrived Done.

COT

Announcements:

1. KB Clinic – this Saturday, 10/8, 0700-0800, Calvary Church – whether you’re a KB newbie or not, come polish up your technique with instruction from Byron (yes, he is a professional)
2. Southern Discomfort – 10/22

Thanks, Chin Music, for the take-out.