Light crowd for heavy work



Light crowd for heavy work

5 pax posted at Meathead this morning for some kettlebell work. For some reason, numbers are light these days. Maybe it’s the heat, maybe it’s all the running with BRR around the corner, maybe it’s the pax taking some vacation during the last gasp of summer. For whatever reason, they weren’t there and they missed out.

Chin Music, Header, and YHC met up at 5:00 for a 3 mile pre-run. They were kind enough not to dust me, but I definitely outsweated the two of them combined.

We circled up and YHC provided a legally airtight disclaimer. Seriously, Young Love would have been proud.

Warm up:

  • SSH x 20 IC
  • Merkins x 10 IC
  • IW x 10 IC
  • 2H swings x 20 OYO

The Main Event:

Singles work #1:

  • 2H Swing x 15
  • Clean & Press x 5+5
  • 1H Swing x 5+5
  • Clean & Squat x 5+5
  • 1H Swing x 10+10 or 20 alternating
  • Snatch x 5+5
  • 1H Swing x 5+5

Partner up for doubles work (Unplugged went solo and might have done some extra work):

  • Clean & Press x 3
  • Clean & Squat x 3
  • Clean & Press x 3
  • Double swing x 3
  • Clean & Press x 3
  • Single KB Snatch x 5+5
  • Clean & Squat x 3
  • Double high pulls x 3
  • Clean & Press x 3

Singles work #2 (try not to put the bell down during swings):

  • 10 swings, 1+1 overhead press
  • 15 swings, 2+2 overhead press
  • 25 swings, 3+3 overhead press
  • 50 swings, 4+4 overhead press – YHC made it to 35 swings before the hands gave out

Pax choice: repeat doubles set from above

We had a few minutes left, so we did some pax-called Mary:

  • Voodoo – LBC x 25 IC
  • Unplugged – Back scratchers x 10 IC
  • Chin Music – Heels to Heaven x 10 IC
  • Header – Louganis x 10 OYO

Time. Circle up for COT and a solid take-out by Header.

Announcements:

  • Convergence on Labor Day (9/2) for the launch of F3 Waxhaw. See Slack, Twitter, etc. for details.
  • YHC on Q at RockZero on Saturday. Dora on Q at Meathead next week. You don’t want to miss either one. I have no idea what I’m doing on Saturday and fairly certain that Dora is in the same boat.

Moleskine:

  • Welcome to our site FNG Pee-wee. He was cruising the lot at Elizabeth Lane a few Saturdays and got flying EH’d by Spackler of all people. He posted the following week at the Saturday gear workout, then came to join us at Meathead for his first legit, on-the-books workout. Although he has a kettlebell, he left it at home. #facepalm
  • Good to meet Unplugged, who joined us from Union County. He posted a few weeks prior, but YHC was out of town and missed it. He modified as needed to protect an old back injury. However, modified does not mean he didn’t crush it. He was doing deadlifts and extra reps the whole time. #strongwork
  • Chin Music and Header are regulars at Meathead. Header is coming off a plantar fasciitis injury, but seemed to be running well. Chin Music partnered with me on the doubles and swung the double 20s (that’s kg, not lbs). Nice work. #coffeetalk
  • Please sound off with any comments. Thanks for coming out this morning.

About the author

Voodoo author

Area 51/SOB, Meathead co-site Q

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