- When:07/13/2017
- QIC: MAD
- The PAX: High Tide (MR), Blazing Saddles (WD), Orange Whip (MR)(WB), Jeff Brown (FNG), Bulldog, Witch Doctor, Voodoo, Drive By (site FNG)(WB), Swiss Miss, MAD (QIC)
5000 Swings – Remembering Live Aid 1985
10 men grinded it out in the heat and humidity this morning. This is what they did to better themselves.
A thorough disclaimer was given as our FNG and our site FNG rolled up right at 5:30.
COP:
SSH x 10 IC
IW x 10 IC
Civilian count Merkins x 15 IC
Hip flexor stretch L and R
Pigeon stretch L and R
Back stretches
MAIN EVENT:
500 kettle bell swings with a few low volume strength exercises thrown it (see below).
Cluster One (100 swings)
10 swings + 1 shoulder press L/R
15 swings + 2 shoulder press L/R
25 swings + 3 shoulder press L/r
50 swings
Rest 30/30/60/120 seconds after each set
Cluster Two (100 swings)
10 swings + 1 Lawn Mower L/R
15 swings + 2 Lawn Mower L/R
25 swings + 3 Lawn Mower L/R
50 swings
Rest 30/30/60/120 seconds after each set
Cluster Three (100 swings)
10 swings + 1 Goblet Squat
15 swings + 2 Goblet Squat
25 swings + 3 Goblet Squat
50 swings
Rest 30/30/60/120 seconds after each set
Cluster Four (100 swings)
10 swings then move to your left and use your partner’s KB
Rinse and repeat X 10 sets = 100 swings
Tri Extensions after 1st 5 stations and Bi Curls after last 5 stations
Cluster Five (100 swings)
On your own
MERKIN MERRY-GO-ROUND PLANKERAMA:
Hold plank facing the circle
PAX 1 does 3 merkins while the remaining 9 hold the plank
Moving to the left, each pax does 3 merkins while the remaining 9 hold the plank
Rinse and repeat with 4 and then 5 merkins
Time
COT:
Thank you Bulldog for taking us out
MOLESKIN:
The hecking and refuseniking began with the first called stretch. Let’s just say there was less than 100% participation. Stretching the hip flexors and back were meant to prevent overuse injury as YHC knew what was about to happen. Despite the pre-blast warning of 500 swings, 10 meatheads showed up to test their mettle and forge greater strength and endurance. T-claps to all the pax for grinding through this boring, simple, difficult weinke.
10 guys, 500 swings each, 5000 swings before sunrise, not a bad way to start a Thursday.
The pre-planned recovery breaks were not uniformly used. The PAX certainly exceeded the weinke’s expectations with the number of reps for the low volume strength exercises at the end of each set. Lot’s of Goblet Squats a Lawn Mowers were done today. Cluster four had mixed success. We were running low on time so it was up to each of us to figure out the best way to pace those last 100. Those that tried to bust out 50 in a row thought it was a bad choice. Everyone finished with a few minutes to spare, but not enough for burpees or Turkish get-ups.
High Tide and Voodoo were swinging some heavy metal today. High Tide brought out a small assortment of bell options, which accounted for 30% of our total bell count and probably only about 30% of his total bell count too.
Blazing Saddles, Orange Whip, and Drive By were quietly cranking out the reps and making it look easy.
Bulldog and Swiss Miss were always finishing first. Bulldog went to his wheel house for an assortment of ab exercises and Swiss Miss just kept rushing the recovery periods, “What’s next, 25 and 2?” was heard on several occasions.
Witch Doctor, Orange Whip, and Voodoo provided kettle bell instructions and advice for our FNG – Thanks guys!
Meat runners today – High Tide and Orange Whip. YHC was pretty whipped after that beat down. Hard to imaging pulling off all those reps after running a few miles. T-Claps!
War Daddy was Blazing Saddles and our 2 War Babies were Orange Whip and Drive By.
Welcome to our FNG – Jeff. He’s a Charlottean who lives within running distance and was EH’d by Orange Whip. Great job hanging in there today brother. keep posting! He was named for his favorite vegetable – Cucumber. Welcome, Cucumber!
Welcome to our site-FNG – Drive by. Strong work today!
YHC promised 50 burpees for each FNG and 25 burpees for each site-FNG. So 75 burpees will be completed today (couldn’t finish them all this morning). Thanks High Tide for contributing some Burpees for the cause. We need to keep encouraging new pax to post here!
July 13, 1985 was LIVE AID, so today is the 32nd anniversary. At that time our pax ranged in age from 2 to 15. Ah, the mid-80’s. I was 13 then, and this concert brought my attention to the starvation in Ethiopia. Thought it’d be worth remembering this historical event today.
LIVE AID was a dual-venue benefit concert to raise funds for relief of the ongoing Ethiopian famine. Billed as the “global jukebox”, the event was held simultaneously at Wembley Stadium in London, England, United Kingdom (attended by 72,000 people) and John F. Kennedy Stadium in Philadelphia, Pennsylvania, United States (attended by about 100,000 people).[1]
On the same day, concerts inspired by the initiative happened in other countries, such as the Soviet Union, Canada, Japan, Yugoslavia, Austria, Australia and West Germany. It was one of the largest-scale satellite link-ups and television broadcasts of all time; an estimated global audience of 1.9 billion, across 150 nations, watched the live broadcast.[2
Our tunes today were a sampling of the more upbeat tunes from that day. We heard from Led Zeppelin, The Cars, The Who, Black Sabbath, Bryan Adams, Tom Petty, Juda Preist, Dire Straits, Simple Minds. YHC omitted some of the iconic pop tunes from that concert such as Bang a Gong Get it On and The Reflex. Too afraid of heckling last night. Wish I would’ve just played them now for fun.
As always, thanks to the site-Q’s – High Tide and Brown – for the opportunity to lead today!
Announcements:
Continue to keep the family of Cheech in your prayers. The 1st annual memorial 10K will be in Lexington, SC on 11/11/17. Proceeds go to his family. His pax ask us to keep the young lady from the accident in our prayers too.
Check out the weekly F3 Nantan Calls – which are available live Friday mornings, and are available always on podcast.
Come out to Kevlar tomorrow where Bulldog has the Q. He promises a complete beat down, unless you are Voodoo. In that case it will be a moderate work-out.
Site Q’s High Tide and Brown will be rotating off in a few weeks. Thank you for your service, men!
If you want to read more about where this came from and consider your own kettle bell swing challenge, check out this article from Dan John:
https://www.t-nation.com/workouts/10000-swing-kettlebell-workout
Next time, YHC promises more variety. And it won’t be any easier! SYITG!
MAD author
Good Q, Mad. Loved the tunes. I’m pretty sure that concert wasn’t 30-something years ago, since it happened when I was a teen, and that was just a few years ago (at least that’s how I see it).
Good call on the “time to size up” challenge.
If I knew burpies could be shared, I totally would have jumped in there and helped you knock out 75. Oh well.
Next time.
27% of my bell collection (3 of 11), for the record. Next time, perhaps, I’ll bring the heavier ones. Perhaps.
Anyway, great job getting us through 500 swings. That’s a lot, but sometimes we get away from the foundational movements, like swings, too much. Our soreness tomorrow will be testament to their effectiveness.
Yeah, the 3 mile pre-run didn’t make it any easier. But, I survived. (full disclosure: I did modify from the 10, 15, 25, 50 sets to sets of 20 for the 3rd & 5th rounds. 50 is too much in my book, with a heavy-ish bell)
Thanks for the lead, MAD!
27% of my bell collection (3 of 11), for the record. Next time, perhaps, I’ll bring the heavier ones. Perhaps.
Anyway, great job getting us through 500 swings. That’s a lot, but sometimes we get away from the foundational movements, like swings, too much. Our soreness tomorrow will be testament to their effectiveness.
Yeah, the 3 mile pre-run didn’t make it any easier. But, I survived. (full disclosure: I did modify from the 10, 15, 25, 50 sets to sets of 20 for the 3rd & 5th rounds. 50 is too much in my book, with a heavy-ish bell)
Thanks for the lead, MAD!
Always fun to see your assortment of bells. As mentioned above, I need to push myself to try heavier bells. Yeah, 50 reps is a lot. Got to keep an eye on form and not do any reps after form slips. 20 seems about right, not too easy, and just getting tough in the mid teens. Agree that it depends on bell size. That being said, another challenge is to see how long or how many reps one can do without putting the bell down and without sacrificing form. And pushing the time/reps or bell size over time to track progress. Never tried that one.
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