Baseline PT Tests, Weighted Carries, Full Body KB Sets – In the Cold Rain

Baseline PT Tests, Weighted Carries, Full Body KB Sets – In the Cold Rain

Grit and grind no sunshine; Strong and bold wet and cold.  Iron sharpened iron at Meathead yet again……………………………………………………

6 beasts (including 1 FNG) answered the call to rise from ye old warm dry fart sack and embrace the wet cold world, partnering up to test their mettle and forge their strength and endurance.

English translation:

After a thorough disclaimer, this is what we did:  Quick prayer of gratitude – thanks for the first breath we each took this morning, and for getting out of bed, healthy enough to make the tough choice to post today.

Mobility Warmup: SSH, IW, Merkins, (walk to the covered side walk with kettle bells), Flutter Kicks, 2 Handed Swings – 10-20 reps each

Muscle Warm Up: Clean and Press; Dead lift, Upright Row, and Goblet Squat; Curls; Tricep Extensions – 5-10 reps each

Partner up for PT Tests:

2 min max push-ups

2 min max sit-ups

2 min max two-handed swings

2 min max weighted squats 

(Unanimous PAX vote)

Tally up team totals.  Winner gets to use the 50 lb ruck for next set and when done pass it on.

(Q decision not to record totals.  50lb ruck open to any takers).

Weighted Carries:

P1 & P2 walk in opposite direction, exercise,  return to center, exercise, repeat with new exercises – 10 reps each

Left suitcase carry then clean.  Right suitcase carry then clean.  Hand slap merkins.

Left rack carry then press.  Right rack carry then press.  Partner derkins.

Left suitcase carry then 1 handed swings.  Right suitcase carry then 1 handed swings.  Flutter press.

Left rack carry then squats.  Right rack carry then squats.  1 legged merkins.

Full Body KB Work – 10 reps each

Dead lifts

Upright Rows

Goblet Squat

Overhead press

Dead lift to upright row to goblet squat to overhead press complex

Curls

Tricep Extensions

Doubles – 5-10 reps each

Swings

Cleans

Squats

Cleans to rack squats to press

5 MOM

Flutter Kicks, Heels to Heaven, Freddie Mercury, American Hammer

Ye Ole Pair o Tough Skins

Well, YHC was pleasantly surprised to see 5 others make the right choice today to post to Meathead, despite the weather.  Strong work by all!  Kotters to YHC who hasn’t posted at Meathead in 3.5 months?!?  Veteran crew today, although some are newer to Meathead – keep coming back!  T-claps to our FNG today.  Not only did he pick a gear AO for his first post, in crummy wet cold weather, but he hoped a fence and walked 10 minutes to get here!  Welcome, Brad Johnson aka Duluth.  He recently moved here from Colorado for his wife’s volunteerism at a local church, bringing 3 kids with them.  Originally from Minnesota, he attended U of M – Duluth.  Not the most creative F3 name, but fitting for this cold morning.

Not much mumble chatter.  Everyone got to work quickly.  There was no where to hide under the lights on the covered sidewalk.  Everyone pushed through the varied sets with fairly small reps.  We started off with some 2 min PT testing.  This is a great way to burn a few minutes at home or at work or anywhere.  And a great way to test yourself against your self and measure your fitness/progress.  The weighted carries proved not too challenging, since the distance under cover was pretty short.  Hopefully the various KB exercises gave the pax a good all around work out.  I didn’t think it was too tough at first, but then realized it was hard to wash my hair and stand up from a chair, so maybe I’ll be sore in a day or 2.  YHC has let fitness and diet slide lately, so this Q was a great way to jump start it again.

The team of Stone Cold and Rachael seemed to be killing the push-ups and the sit-ups.  YHC had given up the dream of not quitting the push-ups prior to the 2 min mark, so was able to sit and watch everyone else knock them out once I failed to finish.  Those 2 seemed as fresh at 2 min as at the start, with perfect form.  Sanka and Blazing Saddles were the quiet assassins today, just killing the exercises with seemingly no fanfare.  And Duluth pushed hard and finished strong too.  Don’t think he modified/reduced the exercises.

Stone Cold (former GRT from ye ole’ days), tried on the 50 lb ruck just in time for YHC to announce goblet squats – burned!  Someone else wore it briefly too, Sanka or Blazing Saddles maybe?  Sorry I didn’t incorporate that tool better.  Maybe next time…

Thanks to the following musicians, who took chances and kept grinding, until they were able to provide us long-lasting music, which we enjoyed today: Tom Petty (RIP 2017), Green Day, Chuck Berry (RIP 2017), CCR, Quiet Riot, Beastie Boys, Van Halen, R.E.M., Twisted Sister, Dire Straits, Weezer, The Cars, Flat Duo Jets.

COT: Thanks for the take-out Sanka.

Announcements: Charlotte Marathon, Half-Marathon, Half-Marathon Ruck, and Speed for Need

Thanks to the absent site Q’s – Voodoo and Witch Doctor – for the opportunity to lead.  As always, I’m better for it.  Aye!

SYITG

MAD