9 faithful pax showed up in the gloom to make their mark on the launch of F3Meathead. Amidst all the CSAUP events coming up, we challenged our strength and stamina in a much different way!
The Thang:
SSH x 25
IW x 25
merkins x50 (#10merkins)
Now for the good stuff:
Kettlebell Ladder: Begin with 1 rep of each exercise on your right side, moving from one to the next without rest. Next, do 2 reps of each on your right side, then 3, and so on up to 5 reps. Repeat ladder on your left side.
Exercises:
Snatch
HIgh Pull
1 arm squat
Shoulder Press
10 merkins at the end of each rep
Kettlebell Merkin Circuit: 10 reps for 40lb or higher, 15 reps for 35lb or lower
2 Arm Swing
10 Merkins
2 Hand Clean Press
10 Merkins
Good Morning
10 Merkins
1 Arm Push Press
10 Merkins
Iso Circuit: x 3. 10 reps for 40lb or higher, 15 reps for 35lb or lower
Curls
Goblet Squat
2 Hand Front Press
Lunge
Ground & Pound: x3. 10 reps for 40lb or higher, 15 reps for 35lb or lower
1 Arm Seated Press
Extended Range Floor Press
Overhead Extension
2 Hand Chest Press
20 Luganis w/bell OYO
50 merkins
280 merkins total for those counting #10merkins
43 more merkins after ball of man for YHC, BD, Alf, and Chanel for 323.
Moleskin: I can’t thank the pax enough for social media support and those who peeled themselves out of the fartsack to help launch Meathead. BD brought the pill because you can’t “pick things up and put them down” without blasting some tunes. Pandora however, always leaves us questioning a few choices. Fletch couldn’t help himself showing up early to log some laps on the track. He wasn’t mine til 0530, so I let it slide. Busch almost overslept and took a tour of the parking lot before making it just in time. There was a lot of sweat and not a lot of 02 pretty early on. The Ladder seemed to be a crowd pleaser, glad we did that first. We ripped through a ton of lifting in the 45 minutes devoted, and everyone seemed to look like they were feeling it (can’t waist time moseying). We had the pleasure of using different size bells if needed. After all, 5 good reps are better than 10 bad ones. BD had fun playing with the 8 pounder HorseHead brought that his son uses, but opted for the real thing once we got started. It was a pleasure to lead and appreciate the support so far. EH fellow pax to come out and learn something new and well worth it.
Announcements:
Pickle has his VQ tomorrow at Kevlar. Wants to crush us all before he heads back to school.
Night Train tonight leaving from Arboretum ABC 7:30pm
F3 Dads this Saturday – last one
F3 Dads Camp in a week and a half
Red, Light, Blue GO RUCK this Saturday night