5 pax showed no friggatriskaidekaphobia (fear of Friday the 13th) but perhaps that is the reason why we were only 5. Where were the others? Maybe it was fear of the kettlebells and getting so swole that your shirt sleeves burst, like Hairband’s. Maybe they were delayed by an untimely FBI raid of their home, in a further expansion of Robert Mueller’s ever expanding Russia probe. Maybe. Regardless, 5 came to work, so we did.
After a tidy 100 swings to warm us up, things got real.
5-minute Snatch Test
Reverse plank (lie on your back) for 1 minute recovery. “I thought we were gonna do something, but no, we really were just resting?” “Yes” (pro tip: a heavier bell or more snatches will further develop your need for rest)
Active recovery with: Waiter carry with non-dominant hand, then racked carry, then suitcase carry until end of parking lot. Switch hands and return.
Kettlebell Flow Merry-go-round:
Begin with Left hand
3 reps if bell in 30’s; 2 reps if bell in 40’s; 1 rep if bell in 50’s
Time – darn it
Announcements – none
Take out by Hairband
Swole Mole Skinne:
Well done, guys. We put in some work this morning and were able to do so in a more informal way that is allowed when the pax is small. (note: not a joke about Hairband’s stature; we’re discussing pax numbers; Glass Joe will make the jokes)
The Snatch Test is legit, whether the 5 minute version we did or the 10 minute SSST (Secret Service Snatch Test), which we did not do.
The Cook Drill is a good way to work in active recovery and get in some loaded carries, which Dan John highly advocates. A heavy bell is required to provide the necessary stimulus, otherwise the distances get crazy long. A few may have needed one size larger today. Next time.
The two KB flows gave us a good overall mix of KB exercises, without too much of any one thing, and the reps were based on bell size to ensure everyone got enough volume. As stated at the outset, the goal was to give you options and guidelines and then leave the selection up to you.
Hairband – thanks for the invitation to Q.
Glass Joe – good to see you again; it’s been quite a while.
Lamont & Crypto – nice to meet you both.
Crypto – since you’re newer to KBs (and for reference for other pax), here is a link to a good article on the swing. At the bottom of the article are links to a similar discussion of the other exercises – snatch, clean, etc.
6 pax posted for KB beatdown (2 even added a pre-run #masochist), but a scheduled Q was not among them. No matter; we know how these cannonballs with handles work. YHC volunteered to lead, and with no audible objections (groans don’t count), we were off.
COP (aka warmup):
Drill: 20 two-hand swings using golf towel as “handles” (ensures firing of hips and discourages lifting of arms – plus it works your grip #bonus)
KB Flow of major KB exercises (lacking only the TGU #tearswereshed):
Playground Triple Nickel:
Starting with weaker side – waiter carry until just before form degrades, then racked carry until just before form degrades, and then suitcase carry until grip is shot. Flapjack sides and return the way you came – waiter, racked, suitcase.
Announcements – signup for Dad’s Camp
Heading DR for Spring Break, so this will be brief. (#cobains)
Good work by all this morning. Apologies for the excessive discussion of bell sizes – just wanted to ensure you were using an appropriate size to get something out of the exercise – once you understand the desired effect, your bell size selection is your choice. #nojudgement
Orange Whip introduced us to the term “meat hands”, then promptly providing Exhibit A by ripping a callous off during the snatches. Like a true meathead, he used a glove to contain the bloody tear and continued on with his work.
The dynamic duo of Purell and Rachel continued to show us they are more than speedy runners, with solid work & form. Rachel was even rewarded with an extra set during the Triple Nickel for finishing early.
Alf & Fault Line launched their way-too-early BRR training season with a 3 mile pre-run, coming in sweating all over the place. Thankfully, no bells were loosed from their sweaty meat hands.
High Tide made sure to use plenty of #hashtags (#Voodoowillbeproud) and encouraged everyone to take a turn on the heavier bells (such as Orange Whip on the 28 kg).
Thanks for playing along…aye.
6 pax assembled, curious what the “?” EMOM is, but ready to work. And that (EMOM & work) we did. Something like this:
EMOM = Every Minute On the Minute
You’ll perform the called exercise every minute on the minute for the called reps and rest the balance of the minute, before beginning again.
Does life give you a warm up?
Then neither shall I.
EMOM 1 – 10 minutes
EMOM 2 – 10 minutes
EMOM 3 – 10 minutes
EMOM 4 – 10 minutes
Haha…so totally done.
Meathead Q’s – Strange Brew next week; Wild Turkey the following (pending a calendar check)
So, Voodoo invited YHC to Q today on Tuesday. Thankfully, just last week, with no upcoming Q’s on the calendar but with a little creativity in mind, YHC had sketched out a weinke for his next Meathead opportunity with liberal use of EMOM training. Little did he know it would come so soon. After a brief discussion about Viking Warrior training (or was it French Pacifist training?) and it’s use of long EMOM training, it was settled. This was the right weinke for today. EMOM is great because it provides the volume needed for stimulation, the rest periods needed to maintain a high work capacity, and with a timer and minimal counts, it enables mumblechatter because you’re not counting reps all the bloody time. Anyhoo, the why behind today’s madness.
Wild Turkey joined us from SOB-land and started the day off with a 1.5 mile pre-run – no jumping rope today. He partnered with YHC for the doubles, and put in the work today. Well done!
Blazing Saddles quietly pounded out the reps today, despite our shared sore forearms from all the suitcase-running with KBs at Skunkworks this week. Thanks, Lois!
The twins, Purell & Rachel, were hard at it. Dressed nearly identically, at least Purell had a beanie on to help with identification. With no running involved, #0.0, the rest of the pax were able to keep them in sight today.
Site Q Voodoo arrived in a timely manner and gained even more time upon learning he didn’t have to drag out the 28kg and other large bells. (although the lower-weighted assortment did help when it came to partnering with like-sized bells)
YHC surprised everyone by pulling out only one bell today, helped by the intimate knowledge of the weinke. Swings were easiest, doubles+merkins the toughest, was YHC’s assessment. We’ll see what it feels like tomorrow, but as of now (4:30 pm), it feels like a weinke worth repeating someday (which I think I’ve actually done once in 5 yrs).
Today’s musical accompaniment was a selection of 80’s rock and other Slade covers (Quiet Riot’s “Cum on feel the noise”).
Thanks for playing along today and the opportunity to lead. Always an honor.
Final count, 15 pax chose to make RockZero their source of long weekend downPAINment. Coming in hot, YHC made it in time to announce “30 seconds” before launch, while Runstopper wheeled in even later. We did a few obligatory SSHs while he adjusted his tights (with over-shorts – much obliged) and then joined us.
Disclaimer – not a pro; it’s your choice whether to follow my suggestions or not; don’t hurt yourself – #lawyerspeak
Just the 10 SSH IC, noted above.
Follow me – long mosey, out entrance 4 (?), left on Rea, left on 51, left into the far entrance back into RockZero, stopping at the playground.
“You know, we could have just cut right through the parking lot.” “Hey, High Tide, you don’t have to get all 3 miles in at once.” #colorcommentary
Playground Superset 1:
“pullups suck” “should this be something Alabama related, like with the number 17” #morecolorcommentary
Mosey to parking lot
“you know, this is kinda like a deconstructed Murph, with the pullups and merkins and squats” #wileypax
“this is ruck friendly?!” (just not ruck easy)
Mosey back to playground
Playground Set 2:
“let me guess, we start with 9 pullups this time?” #theyaregood
At this point, some pax were nearing failure, while others were just plain refuseniking. Mermaid stepped in to calm the savage beasts before things got ugly, leading the mutinous pax outside the fence, onto the sidewalk, and assuaged them with assorted Mary. #thatswhyhesNantan
Finishing up, exit the playground enclosure, and
resume your own navigation, scratch that, jog back to the cars the long way around that we began with.
Discussion ensued of: “that was a deconstructed Murph” “how many reps of each?” “100 pullups, 200 merkins, 300 squats + 1 mile on either end” “we did waaay more than 200 merkins” #overdeliver #ciphering
Once back to the cars, “Mary, to kill the time?” Nah.
About 3.25 miles, but your mileage may vary
Yeah, that’s definitely gonna leave a mark. Several of us have already discussed that. It was more brutal than recalled from last time; perhaps YHC was in better shape? Definitely weighed less, even without the 20# ruck that Hoover had – but he’s a small guy and needs the challenge.
Anyway, yes, it was to be a deconstructed Murph, which as prescribed is: 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run – all with a 20# body armor (or weigh vest or ruck). Therefore, YHC announced it would be ruck & weight vest friendly and offered his own weight vest, should anyone want it. (no takers) Hoover did wear his ruck. Yes, YHC was truthful in saying it is “ruck friendly” (since it is Rx’ed that way), albeit not “ruck easy”.
YHC knew we’d exceed the 2 miles for Murph – there is a 3 mile Rock Zero requirement, after all – but among the afternoon conference calls, the merkin count planning went awry. We hit the desired 200 merkins on the Alabama Slammer. Calculated that one right. No recollection of why the additional merkins were planned during the 2nd playground set. Maybe it was that one annoying email? Regardless, we overdelivered on merkins.
On a separate note, some were surprised and asked why today’s workout wasn’t Alabama themed. Sure, YHC could have worked in Alabama trivia as part of the exercises, like an Alabama Slammer, or as counts, “why didn’t you use 17?” While Icky, Jet Fuel, and YHC would have certainly enjoyed it, it’s not as easy to work in:
as it was for Tua Tagovailoa to toss the winning touchdown pass. Or, who could forget:
but what do they have to do with F3, beyond providing fodder for conversation and building relationships? So, YHC won’t go there.
Instead, in all seriousness, being an Alabama fan has been easier the past 9 years than it was from 1992-2009, that I like to call “the Wilderness”. And despite the number of past championships, I appreciate each one, knowing how close it comes to be or not to be, and so, I’ll enjoy them while they last and until Coach Saban hangs up his straw hat. Meanwhile, there are some great budding rivalries with Clemson and Georgia, and that’s what makes football fun. (and, it gives Dabo some good experience for when “Momma calls” down the road)
Oh, Mermaid, on another note and back to our discussion of Leg 35 of BRR – the run you shared with me two years ago was a PR for me. I ran it again last year, better conditioned I believe, but I failed to match the time we set. I attribute that to the Iron-sharpening encouragement you gave me along the way. Thanks, brother. (but, I don’t want to run that Leg again – 1000 foot climb in 2 miles. Twice was enough.)
Thanks, guys, for the opportunity to lead. And, for tolerating my AL nonsense.
It’s always an honor.
5 pax posted in the cold temps, wondering what was in store. 3-5-7, that’s what, offering a little something for everyone. New heavier bell for Christmas? We gotcha covered. Feel like going lighter today? No problem. Same ole, same ole bell? Come on in; we’re good here.
(3 reps if your bell is 50+ pounds; 5 reps if your bell is 40-49 pounds; 7 reps if your bell is <40 pounds)
Waiter carry to playground
Repeat entire Circuit Two
Waiter carry back to parking lot
Repeat Circuit One
Miscellaneous Mary to recover, er, work our abs
Well, taking nearly a week to recover enough to write the backblast, memory of the mumblechatter is lacking at this point. #cobains
Pulling into the parking lot, I thought it might just be Voodoo and I (as he was pulling in directly behind me), but with moments to spare, three more pulled in to join in on the fun.
The idea was to offer a basic, meat ‘n’ taters style workout, with lots of swings, squats, and some pullups, while also offering an appropriate rep count based on bell size (low reps, high weight; high reps, low weight; moderate, moderate).
Another full set of both Circuits One & Two were planned, but as per usual, it is easier (faster) while planning than in practice.
Thanks for joining in on the fun.
On this All Saint’s Day, 9 pax shook off the sugar coma from last evening and gathered to stretch out the stretchy parts and lengthen the shortened parts, those parts shortened by our considerable efforts six other days per week. Notable, 5 pax pre-warmed all those various parts with a pre-run.
Turning the convention of the past year of Gumby workouts 90 degrees counter-clockwise, with some pax (& Q) confusion and disorientation, mats were laid and the pax put through the following paces:
Corpse pose (savasana)
It was great to get back among the Gumby pax today, as YHC has been using Wednesdays for recovery (sleep) recently. Perfect weather too (not that it matters so much indoors).
YHC picked up the “vigorous warmup” section from a power yoga class attended a few weeks back. (Pro tip: think twice about doing a heavy strength workout before a power yoga session #shaky.) Madison correctly called out that the high-low-high planks were just a stealth merkin. #cantgetanythingpastthatguy
Additional background links on Martin Luther and the Reformation:
Thanks, as always, for the opportunity to lead today. It’s an honor.
10 pax joined YHC this morning for his substi-Q. It could’ve been an even dozen (12), had Bulldog joined us but for his fear of Turkish Get-Ups and Pull-ups in the kitty litter. However, no TGUs or pull-ups were to be found. Here’s what was found instead:
Lame, rambling disclaimer – something about not being a professional, go heavy or light, and/or do what you want to do. Not really sure; I wasn’t really listening.
(my mind was already here, which is why I wasn’t listening, above)
Sufficiently warm and loose, partner up with like-sized bells.
Dozens of Doubles:
Similar to 11’s but one better, each pair of exercises will add to 12 as we count by two’s up/down, beginning at 10 + 2, then 8 + 4, etc.
(Note: this looks surprisingly short in the BB, but it took us 20-25 minutes to get through this. Whether or not it was easy, well, that depends on your choices, as in life…#philosophicalmoment)
Grab a heavier bell (!) and begin with an overhead waiter carry (on your less strong side), walking until your form begins to degrade, then drop to a racked carry, continuing to walk until your form again degrades, then drop to a suitcase carry, continuing until you need to stop. Switch arms (stronger side) and retrace your steps back to the start.
Then, ditch your partner for some singles work. (Dear Voodoo…)
Two by twos:
Begin with two reps of each exercise, and add two reps each round, up to ten and back down to two, or until time runs out:
Assorted “stretching” (aka resting) OYO throughout today’s workout
Time – Done
Take-out by Young Love
Great group of pax today – lots of mumblechatter early, sweat flyin’, grunting noises, sweat-angels on the cheese grater pavement.
One of the great things about using kettlebells is that you can make the workout as easy or as hard as you need it. YHC needed an easy day (hard day was solo Tuesday), so with a pair of 35’s during the Dozens of Double (TM) (and a 44 for warmups and a 53 for the Cook Drill), it was. Depending on your bell selection, your mileage may have varied.
For the Cook Drill, each of us needs to use a larger bell, YHC included (62 or 70). Next time, I’ll bring larger bells, with the goal of us each ending our initial side walk no farther than the sidewalk, if not much shorter than that. Our mileage today really stretched our #0.0 designation, despite the fact no running was involved.
#kotters to Chanel, who reappeared today, seeming to have not lost a step/swing, and who may be renamed Charlie Daniels (#longhairedcountryboy). Nice truck, too.
I’m sure Bulldog has a better reason for missing today than what was listed above, but we’ll have to wait to see the note from his M to know for sure.
Anywho, thanks for coming out this morning and the opportunity to lead.
7 pax posted for the promised Simple & Sinister beatdown, to include the beloved Turkish Getups. Despite not everyone seeing the promise, the offer was extended to all, in the kitty litter.
Not as much a circle of pain as a march of pain, courtesy of the Cook Drill. Walking to the playground – via the parking lot to sidewalk and along the track – begin with a Waiter Carry as long as you can maintain good form, then drop to a Racked Carry, again for as long as you can maintain good form, then drop to a Suitcase Carry. When you can no longer maintain good form on that arm/side (or when Q calls it at the halfway mark), switch sides and continue.
Warm enough, we continue the program…
Simple & Sinister:
2, 3, 5 Superset 1:
Good Mornings & Deadlifts (the ultimate combo):
2, 3, 5 Superset 2:
Mosey back to cars
Light, misty rain this morning kept us from overheating. Lots of work done today, whether as prescribed or modified as desired. Well done!
TGUs aren’t the favorite of many (besides YHC), so they aren’t offered very often, despite the fact that they are generally regarded as one of the best exercises you can do. Because of that, YHC does feel obligated to put them on the menu occasionally (not to do so would be dereliction of duty, akin to no merkins at a bootcamp!), but never without warning via Twitter & (now) Slack. T-claps to those trying them, if your ACL allowed (sorry, Bulldog). IMHO, it is a worthy pursuit to build up to the Simple goal.
All in all, good mumblechatter and 2nd F, throughout the hard work and damp conditions, mostly in the kitty litter (mulch).
Thanks, as always, for the honor to lead today.
It’s been nearly four (4) weeks since the beatdown, and YHC could offer up any number of reasons (excuses) why a backblast hasn’t been posted before now. But, really, it doesn’t matter. What does matter is that the work the eight (8) pax put in deserves to be written up. So, here it is, with my apologies for the delay.
Partner Hobgoblins (double bells):
Partner Hobgoblins (double bells) (part 2):
Mary w/ a side of Yoga:
Wow, in 4+ years of writing backblasts, YHC has never been this tardy. It reached a point that I even said, “eh, why bother now?” But, the truth hit me that, these guys deserve it. If they’re gonna show up, work hard, and follow me around for an hour, they deserve
to be committed a backblast to commemorate their time & effort. So, with T-apologizes, I humbly submit this delinquent recap.
A great group of guys – veterans, an FNG, and new-ish guys – providing great 2nd F to go along with our collective sweat.
Thanks, as always, for the opportunity to lead.
9 pax posted, little did they know, to give dry-runs of several post-BRR run cool-down mobility sequences. Aaaand, they got a little mobility work in for themselves while playing Name That Tune with movie scores. Best of all, they didn’t even have to run or pre-run. Not a bad start to the day…
Savasana – aka Corpse Pose
Devotional – What does it mean to “fear God”?
Savasana – Corpse pose
It’d been too long since YHC had posted at Gumby (4, 5, 6 weeks?), so it felt great to get back in the ol’ Scout Hut. All this running junk has created a real need for some limbering of the limbs, not to mention the 2nd F opportunity.
YHC had been putting together some short stretching routines for post-runs on the BRR, so the opportunity was taken to try them out on the pax, despite the fact they weren’t coming off a run this morning (no pre-runners). So, we had a slightly more active warm-up this morning, before jumping into the stretches. Overall, these routines should work, although the Gentle Stretch sequence may be modified or replaced.
Today’s tunes were courtesy of a Hans Zimmer-seeded station on Slacker. Mostly movie tunes (Inception, Black Knight, Star Wars, Skyfall, etc) but a few non-theatrical scores slipped in, which were quickly dismissed.
Thanks, as always, for the opportunity to lead and for playing along.