Meat and Potatoes

Meat and Potatoes

A baker’s dozen posted at Meathead for a somewhat random workout devised by YHC. After a brief yet thorough disclaimer (don’t sue me), we got down to business.

Warm up:

• SSH x 20 IC
• 20 swings OYO
• Prying squats x 5
• 20 swings OYO

Main event:

Partner up for 3 rounds of:

• Partner assisted KB merkins x 8
• Flapjack
• 30 swings OYO after both partners have performed merkins

Next, partners move down to the playground for 5 rounds of:

• P1: Double clean and see-saw press each side x 5
• P2: Pull-ups
• Flapjack

Split back up into singles for 5 rounds of:

• Goblet squat x 10
• Snatch x 5 per side

Finally, 5 rounds of:

• Bottoms up press x 5 per side #careful #modifyasneeded
• Racked reverse lunge x 5 per side

Pax-led Mary finisher:

• Brown: Louganis
• Bulldog: KB flutters
• Tackling Dummy: KB Dolly
• Hoover: KB IWs

DONE

Thanks to Bulldog for taking us out in COT.

Moleskine:

• Always a pleasure to lead the pax at Meathead. It’s a great AO with a great bunch of regulars and awesome site Qs that make you laugh while you’re lifting heavy things. Maybe not a great idea, but no one’s ever dropped a KB on their face. #knockonwood
• YHC stole the partner merkins from Argonaut’s Foxhole workout on Monday. They were a bad idea then and were a bad idea today. YHC almost got stuck at the bottom a few times.
• YHC has come across the bottoms up press a few times online, but has never really used it in a workout. After a trial run, I’m undecided on whether to bring it back. It requires a much smaller bell as well as some spotting with the free hand. Maybe that’s one to work on at home…
• If you enjoy the kettlebell workouts (or any F3 workout), please sign up to Q. There’s always a need for fresh leadership and ideas and it keeps the workouts interesting. If you’re nervous about filling up an entire 45 minutes (you’ll be surprised how fast it goes), reach out to the site Q to split the lead one day.
• Thanks to Brown and High Tide for the opportunity to lead and to the pax for following. I hope you enjoyed it and got a good workout in.

Announcements:

• South Charlotte (Area 51/SOB/Indian Land) Christmas Party – details and sign up here.
• Joe Davis Memorial Run – a great event for a great cause. Sign up here.
• Operation Sweet Tooth – donate toys for needy children in our area in memory of Olive’s daughter, who passed away far too soon. Details here.
• Cheese Curd is looking for a few good men to run the Smokey Mountain Relay with him. It’s like the BRR, but in April and in a different place. See CC for details or to sign up.
• Interested in getting more iron in your weekly diet? Other KB workout options include Foxhole on Mondays in SOBland, Skunkworks on Tuesdays in Matthews, High T on Saturdays at the volleyball courts at Calvary, and Ascent/Olympus on Saturdays at Old Providence.