Back in the Saddle

Back in the Saddle

12 pax (including 1 FNG – welcome, Village People!) circled up on a cool morning at Elizabeth Lane Elementary for the latest edition of Meathead. After a thorough disclaimer, here’s what we did.

COP:

• SSH x 20 IC
• 2H swings x 20 OYO
• Merkins on your bellls x 10 IC
• Prying squats x 3
• Halos x 3 each way

The Thang:

Set 1 (singles):

2H Swings x 15
Clean + press x 5 per side
1H Swings x 5 per side
Clean + squat x 5 per side
Alternating 1H Swings x 20
Snatch x 5 per side
2H Swings x 15
Snatch x 5 per side
1H Swings x 5 per side

Set 2 (doubles):

Clean + press x 3-5
Clean + squat x 3-5
Clean + press x 3-5
Double swing x 3-5
Clean + press x 3-5
Single KB snatch x 5 per side
Clean + press x 3

Set 3 (back to singles):

2H Swings x 15
Clean + press x 5 per side
1H Swings x 5 per side
Clean + squat x 5 per side
Alternating 1H Swings x 20
Snatch x 5 per side
2H Swings x 15
Snatch x 5 per side
1H Swings x 5 per side

Set 4 (back to doubles):

Clean + squat x 3-5
Double swing x 3
Clean + squat x 3-5
Clean + press x 3-5
Clean + squat x 3-5
Single KB snatch x 5 per side
Clean + squat x 3-5

Mary:

• Hollow body hold (on your six, with shoulder blades and toes barely off the ground) x 2 for 30 seconds
• Hip bridges x 10 IC (that’s a tough one for cadence)
• Plank with RAH/RLH, regular, LAH/LLH, regular until we were out of time

COT: Thanks to No Regerts for the take out

Announcements:

1. Please consider signing up for F3 Golf. It’s a great chance to get some 2nd F with your F3 brothers, even if you don’t golf. It’s the primary fundraiser for Area 51 for the F3 Expansion effort and a great opportunity to not be at work. More info can be found here.
2. The Ragnar Relay is this weekend. If you’ve secretly been training to run 16 miles over the weekend, please hit up the #run channel on Slack. I think one team might be down a runner.
3. Please keep our brother The Wall in your prayers. He has posted a few times (including at Meathead) and was experiencing shortness of breath. He had it checked out and ended up having triple bypass surgery. Pray for a speedy recovery so he can join us out in the gloom soon.
4. Please also keep Big Wheel, his family, and the F3 Houston pax in your prayers. Big Wheel had a massive heart attack at the end their convergence workout this past weekend and passed away on Monday. His father (Cruiser) is also an F3 brother. Big Wheel leaves behind a wife and two young sons. You can read more about it here and if  you feel moved to donate to his family’s expenses, there is a GoFundMe page here.

Moleskine:

1. Welcome to site FNG Village People (he works at the Y). Just his second post and he was killing it. #YMCA
2. Thanks to High Tide for bringing out the extra bells and sharing them with the pax. #sharingiscaring
3. Strong work by Hoover, using the 24kg bell for all of the single and double work. #strong
4. Purell is like a taller version of Fletch – he’s fast and deceptively strong (and bald). Great job out there. #shinypate

After being DR on business for a solid week, it was good to be back out with the pax. It was a beautiful morning with great turnout by the pax. Thank you for following my lead. I hope you “enjoyed” it.

A quick site Q note – after much deliberation and discussions with our site Q emeritus (High Tide), Witch Doctor and YHC plan to roll out a conscription Q schedule for Meathead. If you’ve been coming out for a while, you can expect your name to show up on the list. Most of you are veterans and shouldn’t be surprised. If you’re newer to kettlebells and/or F3 and find yourself on the list, it’s because we know you’re ready. If you can’t Q on your assigned date, please work out a swap or substitution with another member of the pax and let Witch Doctor and YHC know. The site Qs will take one week a month to allow for swaps or VQs. Please note that the workout Q is responsible for pre-tweeting the workout, tweeting the count (please include @F3Area51, #F3Meathead, and #51counts in that tweet), and posting the backblast as promptly as feasible. Feel free to put it on Slack as well if you’re into that.