Giving the Q the business

Giving the Q the business

10 pax circled up in the gloom yesterday (yes, this backblast is posted over 24 hours after the workout, the horror!). 5 (YHC, TR, HT, Header, and Chin Music) chose to pre-run the #SpamRunner route starting as early as 0450.

Warm-up:

• SSH x 20 IC
• 2H swings x 20 OYO
• Merkins x 10 IC
• 2H swings x 20 OYO
• Prying squats x 2-3

Main Thang:

Single arm pyramid:

• 1H swings
• Snatches
• Cleans
• Presses

Do 2, 4, 6, 8, 6, 4, 2 reps of each exercise

Perform various carries to the second island and back (suitcase, racked, overhead, bottoms-up).

Partner doubles pyramid:

• Swing
• Racked squat
• Presses

Do 2, 4, 6, 4, 2, reps of each exercise and rest while your partner works.

Bodyweight time-waster (yeah, I said it):

Mosey down to the kitty litter (unless you’re TR or HH) for 1 round of:

• Pull-ups x 5
• Merkins x 10
• Lunges x 15 each leg

Return to the parking lot for 10 snatches per arm, then 5 snatches per arm.

Thanks to High Tide for graciously accepting my invitation to lead the take-out.

Announcements:

• Various 5Ks are coming up with Speed for Need (including Isabella Santos Foundation tomorrow in Ballantyne and the Komen Race for the Cure. If you can push, please let Tolkien or Gypsy know as they are always looking for pushers for the track commanders.
• Chelms is collecting coats for Westside Ministry during the month of October. Meathead is participating, so please bring your coats starting next week. The drive ends on 11/2.

Moldy-skinny:

• Apologies for the lack of originality yesterday morning, but I prefer the basics and there’s only so many ways to mix those up. Some singles, some doubles. I meant to do more carries, but forgot. One of these days, we’re going to violate the #0.0 nature of the workout with 45 minutes of carries. I know High Tide and Tiger Rag would enjoy that. Bulldog and Horsehead not so much. I guess it will have to be a surprise.
• The music-related heckling of my Spotify KB Mix shuffled playlist started immediately with unkind words about Rob Zombie and his version of “I’m Your Boogieman.” TR said he preferred the original version performed by KC and the Sunshine Band, but we all know that’s not acceptable music for Meathead. And who doesn’t like a little rage music when their working out? We can’t just listen to Pat Boone and Debbie Gibson/Tiffany every Thursday. For good measure, we also mixed in some Audioslave, Foo Fighters, and AC/DC. #MHstaples
• If anyone is looking for a few miles before the workout, there’s a pretty reliable crew meeting at 4:50 (okay, that’s just TR and sometimes me) and 5:00 (Header and Chin Music). High Tide also joined us this morning, but ran his own route. #lonewolf
• Thanks to the pax for posting and following YHC’s lead. Leading my fellow man isn’t something that comes naturally and I don’t get a lot of opportunities at work, so I appreciate being given the opportunity to work on that skill with you in the morning. Yet another gift given freely at F3. Make sure you’re taking advantage of it by raising your hand when someone asks for leadership.