Moderate? What’s moderate?

Moderate? What’s moderate?

8 pax joined YHC on a warm December morning for the weekly installment of Ascent. It was a kettlebell day, so High Tide came early to do his TGU warm ups and unload his 14 kettlebells.

Warm up:

• SSH x 20 IC
• 2H swings x 20 OYO
• IW x 15 IC
• 1H swings L x 20 OYO
• Halos x 3 each way
• 1H swings R x 20 OYO

The Thang:

Partner up by bell size and speed. P1 takes the bell and moseys to the buddy bench playground. P2 does 5 burpees and chases. Flapjack until the bell reaches the playground.

P1 performs called exercise while P2 runs around the near baseball field. Flapjack.

Exercises (approximately):

• Swings
• High pulls
• Goblet squats
• Lunges
• Cleans
• Pull-ups
• Deadlifts

Circuit work:

P1 performs:

• 20 dips
• 10 step ups per leg
• 20 derkins

P2 performs:

• 20 OH press
• 10 Goblet squats
• 20 chest presses with feet elevated

Flapjack. For round 2, reduce all 20 counts to 10 counts. 10 counts remain the same.

CMIYC back to the starting lot and High Tide’s plethora of bells. Partner up for doubles. P1 performs exercise while P2 planks.

Doubles or singles with a heavier bell (3-5 reps):

• Swings
• Cleans
• Racked squats
• Snatches
• Chest presses
• Lunges

COT

Moleskine:

• #cobains for the delay in posting the backblast. No excuse, just the usual life stuff that everyone deals with (work, family, etc.).
• Thanks to Sony for inviting YHC to Q at Ascent. It’s a great site with a lot of variety for any type of exercise you could want. Although the site may be labeled “moderate,” it’s really as tough as you want to make it. The pax can handle whatever the Q dishes out.
• This weinke is an amalgamation of two Qs YHC delivered during the limited edition run of #F3SOFAWIB, which used to run from OP Elementary on Tuesday mornings. #RIP Slight modifications were made, but the ability to select your bell size really allows the workout to be dialed into whatever each pax is looking for from a difficulty perspective.
• YHC arrived early to find High Tide behind his Jeep with no fewer than 10 kettlebells, each with its own name. #nojoke He had been doing TGUs for warm-ups and was donning his weight vest for the actual workout. No respect for the Q….
• Fugitive showed up shortly thereafter. YHC was disappointed to find he didn’t have a prosthetic arm, but it probably worked out for the best on the doubles later in the workout.
• Witch Doctor posted at Ascent this week to make up for fartsacking Meathead on Thursday. He even brushed his teeth before getting back into bed! How is that even possible?!? Purell, you owe him for skipping your Meathead VQ. WD did his usual and dominated the workout, although he did complain about the laps around the baseball diamond. Every time YHC returned and called another exercise, he replied with “I’m running again?” #sorrynotsorry
• Great to see Mall Cop back in the semi-gloom (it wasn’t too gloomy at 7am on a Saturday). He’s looking fit and has been easing his way back into posting now that he’s all healed up. He’ll be back to his fighting weight soon and then the BRR captains better keep an eye on him for September.
• It was also great to see Gullah again. A former Olympus regular (and fellow kettlebell aficionado), YHC had not seen him recently. He was looking dapper in a first run Mint Hill green F3 shirt. He also crushed the workout.
• Sony showed up right before go-time and did the workout solo. When asked why, he mentioned a little issue with an elevated heart rate. His doctor told him not to let his HR get too high, so he posted for YHC’s Q. Again, no respect for the Q. Seriously though, I hope you get that figured out and are back to 100% soon.
• Cooter was working hard throughout the workout without complaint. Great to see him in the gloom!
• Ickey Shuffle was the war baby on Saturday and completed the Alabama triumvirate with High Tide and Mall Cop. All were excited for a day of watching other teams play football and potentially lay the groundwork for Alabama’s deliverance into the College Football Playoff. Their prayers were answered when Ohio State, victor of the Big Ten but loser to Iowa by 31, was deemed less worthy by the selection committee. But I digress. Ickey showed up just prior to go-time and then proceeded to add value by suggesting that instead of running across the street to pick up rocks during the circuit work, we just use the bells we had already carried to the playground. So much for my time-filler…. #checkoutthebigbrainonbrad
• Thanks again to the pax for showing up and allowing YHC to lead. It was a fun group and there was plenty of mumblechatter to keep the work from getting too boring. Everyone was even a good sport about the doubles, which can seem intimidating.