Circuits and pyramids

Circuits and pyramids

8 pax posted at Elizabeth Lane Elementary this morning for another edition of Meathead. After reaching out the night before on Twitter, The Wall made good on his promise and posted as a site FNG. YHC partnered him up with High Tide, the resident KB guru, for some one on one tutoring.

After a thorough disclaimer, we did a brief warm-up:

• SSH x 15 IC (it’s not an F3 workout without some SSH)
• Halos x 5 each way (loosen up the shoulders)
• Hip bridges x 10 OYO (loosens up the hips – good for pax that sit all day)
• Prying squat x 3 civilian count (loosens up the hips some more)
• Now that we’re sufficiently warmed up, it was time to get down to bidness.

The Thang:

Circuit 1:

• 10 x 1H swings with the non-dominant hand (NDH)
• 10 x 1H swings with the dominant hand (DH)
• 5 x C&P with the NDH
• 5 x C&P with the DH
• 5 x deadlifts
• Carry to the middle median (Overhead, waiter, suitcase, pax choice, skipped on the last round)

Repeato x 4 for a total of 100 swings, 50 C&P, and 50 deadlifts.

Pyramid:

1/3/5/7/5/3/1 of the following exercises per side:

• Swings
• High pulls
• Snatches
• Cleans
• Racked squats

Circuit 2:

• 10 x high pulls with the non-dominant hand (NDH)
• 10 x high pulls with the dominant hand (DH)
• 5 x snatches with the NDH
• 5 x snatches with the DH
• 5 x goblet squats

Repeato x 1-2 for a total of 40-60 high pulls, 20-30 snatches, and 10-15 goblet squats. This was supposed to be 5 rounds, but we ran out of time.

COT – thanks to Header for the take-out.

Announcements:

• BRR teams need drivers. Please let Flipper and/or Cheddar know if you are available. It’s a great way to experience the BRR without having to run. All the fun without the run, as HT said.
• F3 Golf is 10/27. Put it on your calendar and plan to skip work.
• Isabella Santos 5k – 9/30 in Ballantyne. Speed for Need will be there. Sign up if you can.

Moleskine:

• Welcome to The Wall, a site FNG for Meathead. He ended up with three bells between HT and YHC, so he felt like a regular by the time he was done. Keep posting and the form will improve and you’ll be surprised how quickly you move up in bell size.
• Purell is also either a site FNG or relatively new. He did a great job out there and crushed the exercises.
• This is the first workout of the new site Q regime of YHC and Witch Doctor. Please let one or both of us know if you’d like to Q. Otherwise, we’ll be appointing weekly Qs to spice things up and keep it interesting. Thanks for coming out and we look forward to seeing you next week at Charlotte’s only 0.0 workout. All gear is welcome!
• Please sound off with any additional feedback below. Sorry for the brevity, but I’ve got to run.