YHC has been running a little bit lately; well, a lot actually, by my standards. So, when the substi-Q call came, the question was “how can we use bells to mimic a steady-ish heart rate, similar to a long run, instead of the HIIT style that bells typically bring?” Behold, the answer…
All veterans, so minimal disclosure – modify as needed, don’t hurt yourself, you’re your responsibility.
COP – no time for that; we have work to do! The first set of swings will get you into the swing of things just fine.
The Meatgrinder (SM) – choose a lighter bell and perform 100 of each exercise, in order.
Done. Easy. (Not easy? Typing this BB in WordPress’ new template. Argh!)
Announcements (shamelessly copied from Voodoo’s Skunkworks’ BB):
Naked Cold Shivering Moleskinne:
Well, it would have been cold, had we been naked, but properly layered, it wasn’t too bad out there. Polar Vortex? Pfftt…
Funky Cold called it correctly about 15 reps into the first set, “not gonna be much mumble chatter today (with all the counting), as I can’t do two things at once”. Aye, that is the downside to this weinke (or it could be an upside, in some circumstances). Despite the challenge, we persisted and even managed to mumble from time to time.
Fly-by from the 4 Spartan pax (Gypsy, Stone Cold, Orange Whip, and Full House). A brief set for them, with our heavier spare bells, knocking out 10 reps of each exercise down the list, and then off for more glorious running. Thanks for stopping by! (sorry, but we can’t return the courtesy, as that would violate our #0.0 policy)
Now that the die has been cast, we may run this one again from time to time. It felt pretty good for YHC, keeping the HR up at a reasonable level, without the usual spikes. Might try a 1/2 bell size heavier next time, or might not. (May also offer light, heavy, and moderate options next time, to allow pax to work on what best fits their needs: endurance/cardio, strength, or combination.)
Thanks for the fellowship this morning. Voodoo, rest up.
5 heard the call, ignored #cantore, and posted on the covered sidewalk in search of 2019 #gainz (and a head start on those who made the lesser choices). The weinke called for volume and plenty of it.
Heavy Cook Drill
Finisher – Swings & Mary
Always a pleasure to Q at Meathead and to lead off 2019 was no exception.
With the rain, an audible was called to move to the covered sidewalk, instead of our usual cheese grater-esque parking lot. This audible necessitated another, as the playground was now too far away, which would have broken the #0.0 provision and/or required an excessively long, wet carry. So, lawnmower rows were subbed in.
Snatches brought an element of cardio and strength endurance to the party, going for 10 minutes, roughly 15 seconds on and 15 seconds off. It also brought torn callouses. #ouch
The tone was set early, literally, with an old-school rap/hip-hop playlist, instead of the usual hard rock fare. Why? Eh, sometimes you just gotta mix things up. (although late in the workout, when Geraldo remarked on the non-Meathead-like playlist, and just before the unknown-to-Geraldo gnarly finishing set, YHC did oblige with a little “Enter Sandman”, which may or may not have been for the benefit of our two Hoos in attendance (they either missed the significance or were too deep in the pain cave to notice – YHC believes the latter))
In the end, all were left with burning, trembling forearms (which are now sore, 24 hours later) from all the grip work needed during the snatches and finishing swings. #yourewelcome
Here’s to your 2019 gainz. Aye.
F3 being an organization of the people and by the people, the Ascent pax voted on today’s downPAINment. While the choices were not labeled as “R” or “D”, it was still a choice of the lesser of two evils. Option 1 – offered a more complex weinke, requiring two bells of differing weights. Option 2 – a simple weinke, needing only a single, moderately heavy bell. Confounding the exit polls, after all the hanging chads were counted, Option 2 was the winner (and we all paid the price).
boom (lowercase because we were too exhausted to say it any louder)
Mosey with bells back to parking lot.
Take out by Polo.
After YHC finished a solo 4 mile pre-run (Jello, where were you??), he was still solo at 6:55, when an unknown pax parked nearby. Welcome, Pizza Pizza, visiting from Greenville, SC, sporting Clemson shorts (Masters) and purporting to be Crimson Tide alum (Bachelor). #conflicted At 6:59, another unknown car parked with two pax, Hot Toddy, Mississippi College grad and Carpex pax, was visiting his dad, Polo. Rounding out our handful of pax was Cooter, strolling in around 7:02. With Cooter’s two bells added to YHC’s pile of 8, we had double the bells as pax, which made for multiple choices. YHC encouraged moderately heavy weights (although Polo somehow slipped a 20# selection past YHC).
Strong work was put in by all. This was not an easy workout. It was simple, but a kick in the teeth. Starting a few minutes late, overtime was required to complete the main portion of the workout, and the pax were all in. YHC offered an audible, but everyone wanted to get in the final set. #welldone The planned Mary session was skipped, due to longer rest breaks than planned, but they were well earned (and needed). Mary can be picked up at most any bootcamp any day of the week, but KBs only come to Ascent once per month and, for some pax, this was their first experience with bells, at least at an F3 workout.
Expect to be a little sore tomorrow, but know that it’s because you put in some strong work today. Aye!
Always a pleasure to lead. Thank you for the opportunity to lead and workout with you today.
14 pax for the monthly “heavy” edition of RockZero. What does “heavy” mean, anyway? For some, it’s a bootcamp with a little less running and a few more exercises; for others, it incorporates a few rocks curled or pressed overhead. For YHC? It looks like this:
One mile run around the campus, dodging traffic, as needed. (again, #disclaimer) (with a choice of muddy shoes or speeding cars, we opted for cars…) (mid-pack about an 8:30-8:45/pace)
Intermission – another mile around the campus. Maintained approximately 8:30-8:45 pace.
#Cobains for the late BB; 2.0 soccer and then travel took up the weekend.
Hopefully everyone got a lot out of this workout; YHC did. Those 3 runs (plus 1 reconnaissance run to measure the distance) were just as tough as the weights (well, almost), as they were not a mosey in YHC’s book. Tclaps to Hammer for pushing the pace, with Flipper and Gummy in close pursuit.
With a 3 mile “suggested” minimum, YHC aimed to deliver. #missionaccomplished as we hit 3.9 miles, due to the sprints and the 1.0 mile lap being modified to about 1.10-1.15. #cobains to those who saw YHC listed as Q and thought this was the low-mileage option.
One modification on the run was the slight detour onto Rea Rd to avoid mud in the field. It did require some alertness by the pax, but it wasn’t too bad. #disclaimer
Even with all the running nonsense, we still managed to cycle through all 7 stations (thx Hoover for the impromptu addition of the curl bar station) twice each, once before the intermission run and once after intermission.
Tclaps to the 2.0’s joining in the fun. Jimmy Dean was taking ’em down on the Sprints, while Boondocks was grinding out the weights (observed swinging a KB that would nearly lift him off the ground each time).
Big League Chew representing as WD, showing age is only a number, as he hasn’t lost a step.
A little Meathead flavor was present, with 80’s rock hairbands providing background tunes for the station work.
If not before, we now all have a common understanding of “heavy”.
Thanks for the opportunity to lead today.
8 pax gathered for the weekly limb limbering that is Gumby. With some popping, cracking, grunting, and gr-mumbling, we got right after it.
It was good to be back at Gumby, after an extended summer absence. Wednesday became a rest day (sleep in) with all of the summertime BRR training.
Today marked two years of stretching and generally caring for our mobility to offset all the hard work we put in at bootcamps & running. Parting gifts were provided to the pax, in the form of a few Nuun electrolyte samples, which, unfortunately, look like a condom package in the low light and when you don’t know what you’re being handed. #cobains
After multiple guesses of “Pirates of the Caribbean”, Tweetsie got the win by guessing “Gladiator?” as the movie providing today’s soundtrack. Later, a switch was made, and Tweetsie again proved his movie accompaniment prowess by naming “that 3rd Dark Knight movie” (Dark Knight Rises) as the source of the next few scores.
Based on the popping, cracking, and groans (by YHC and the pax), it seems we all needed this today. Just as much, we (I) need the support from our (my) fellow pax, like we heard in our devotional today. Thankful for you guys.
A pax dozen (13) met at Kevlar for Fun Friday. #MFGA Since YHC was on Q, they knew it’d be low mileage and involve KBs. Or…
Disclaimer – given 45 seconds prior to launch to save time
Mosey 1 mile to the playground behind Matthews Elementary School. (some gasps, grumbles, & cheers ensued) #crowdpleaser
Mosey to bleachers by baseball field
Mosey back to campus, with an Indian (Native American) run during the middle 1/3, via a different route
Three Minutes of Mary
Take-out by Cotton Tail.
Despite frequent Skunkworks attendance over the years, YHC has only posted at Kevlar once, maybe, and felt a little unfamiliar with the AO. Were there pull-up bars somewhere? What areas of the campus are typically used? In the end, it didn’t matter, as YHC went for the off-campus approach and used what he already knew. A bonus for the pax was something different from the usual.
A jog to and from the playground behind Matthews Elementary would provide some needed mileage (~2 total) and allow some strength work. At one time, a Murph workout was considered (the mile start and finish were covered), but then YHC thought he’d get bored with just pullups, merkins, & squats for 25 minutes. So, instead, modifications were made to break up the work time into two circuits. This turned out about right as some of the natives (pax) were getting restless near the end of the first circuit, just as time expired. #goodcall
A jog in, a jog out, and a couple circuits in the middle is about as simple as it gets. Good thing, as YHC forgot the #weinke (oh, here it is, right here on my computer where I left it yesterday), but it was simple enough to remember through the sleepy stupor. In 5+ years, this may be the only time to arrive to Q without a physical #weinke in hand. Felt a bit naked, to be honest (but thankfully wasn’t).
In planning the workout, YHC had messaged Orange Whip asking about various options, who then offered to provide a campus tour in the form of a prerun. After the off-campus plan was made, it was converted to a standard prerun, except we came back too soon and had to depart for another 1/2 mile.
In other news:
Thanks for the opportunity to Q and spend time exploring greater Matthews. Always an honor to lead.
10 pax, a mix of familiar and unfamiliar (to YHC) faces, posted for the promised TGU-free beatdown. 1/2 the pax (5, for the division challenged) felt the workout would be insufficient and chose to prerun (Hoover, Voodoo, YHC) or preruck (Dora, Geraldo).
Disclosure – mediocre but hopefully sufficient
Leave your bells and recovery walk (#0.0) to the playground, dodging the fencing
Recovery walk back to bells in parking lot. Call for water break.
Takeout by Hoover
Well, that wasn’t too bad for a light-moderate workout. At least, that’s what YHC had planned to deliver. Something to keep the pax moving and the HR up. #missionaccomplished on the movement & HR; not so sure about the light-moderate. As always, bell selection plays a role in the level of difficulty. (YHC used a 20kg and that seemed about right – moderately hard but doable – nice puddle of sweat)
200 swings, mixed with merkins, was a solid opener. Challenging but a good warmup, with the merkin breathers. Full disclosure, YHC had planned on longer breaks as the exhaustion built and the merkins decreased but forgot when the time came. #cobains Pax did a good job of modifying as needed, dropping reps here and there or switching bells. Nice work.
The playground complex was quickly recognized by Geraldo as a variation of Cindy. Righto. Pax were encouraged to modify as needed, esp with pullups. Again, well done.
Snatches were an aggressive call, but YHC felt the pax up to it. Quick demo by Voodoo for the newer meatheads, and then we were off. Again, good modifications by the pax, mixing in bells or swings as needed, and trying different bell sizes. 100 snatches. Boom.
Thanks, as always for the opportunity to lead. It’s an honor.
9 pax assembled for Gear Day at Death Valley, finding we had more stations (and kettlebells) than pax. Could so few employ so much?
COP – aka brief warmup
The Sled is the timer station to rotate. Pax rotate onto the sled in order, returning to their station rotation after the sled.
Fini. Well, not really. Collect all the station gear and consolidate at YHC’s Jeep. #lowrider
Take-out by Tulip.
Thanks, Dollywood, for the invitation to Q today and the request for a Gear Day. Those are always fun and provide variety to our usual mix.
Everyone got about 2 full circuits completed and 4 trips on the sled (at least that’s what YHC got and we stayed together pretty well), and a lot of work was put in. Mumblechatter was pretty low, as we were both spread out some and focused on pushing metal when on and recovering when off.
We could have, perhaps, used a few more bells on some of the stations; however, that is kind of a pro/con. Pro in that the pax would’ve had more options, but a Con in that the pax would’ve had more options. Instead, pax creatively modified as needed or otherwise buckled down and got it done. The sled being a good example: watching Header or Smokey drag it through the wet grass and dirt patch (which really put the brakes on your momentum) versus watching Puddin’ Pop pull it like his little red wagon, that was yellow and had no wheels.
And, the backblast title comes from the fact that YHC found gravel in his hair when showering. Where’d that come from? Anywho…
7 pax assembled at Ye Olde Providence Elementary School for the monthly gear day. Usually, this means kettlebells, but today, it included a few non-bell implements. Warning: swole DOMS may occur.
Enough of that. Pick up the pax-supplied bells, and let’s mosey.
Well, look-ey here. On the far side of the school, the basketball court is covered with bells, pipes, sleds…
Sled is the timer. (since there are more stations than pax, “next man up” rotates to sled to keep time and rotations for the pax.) Optional, use grass-burner as timer. Or both. #masochists
Modify as needed as the pax rotate through the various stations.
Great effort by everyone today and some good #mumblechatter along the way as well, which is a big reason why we post here vs at the #fern.
YHC had been looking to do a gear day (i.e. more than kettlebells) for some time. Constanza, who missed today due to an alarm clock fail, asked YHC to Q today, while Dollywood asked YHC to Q gear at Death Valley on 7/11. Hmm…that’s just too convenient. So, Ascent pax got a preview (and an extra 15 minutes) of the fun planned for Death Valley.
Thanks to Voodoo for arriving early to help YHC setup the circuit. And, thanks to the pax for their flexibility as we tried out using a timer instead of the sled as timer and tried a couple of musical playlists.
All in all, iron was sharpened…and the paint was scrubbed off the bottom of the wheelbarrow. #brokenin
9 pax for a sweaty smoker (for the Q at least). YHC had originally planned a quite different workout; however, upon returning from a DR Q and reviewing the Meathead backblast from last week, it was discovered there was too much similarity. Can’t have the same ole, same ole each week, so a new #weinke was in order. Here’s what Plan B looked like:
Brief Disclaimer for the veteran pax (no FNGs)
Partner Doubles – I
Waiter carry to playground via the long route – #activerecovery
Suitcase carry back to parking lot via the direct route (extra credit for Voodoo’s waiter carry)
Partner Doubles II
Take-out by Young Love
Typing this at 1500 (3:00 pm), YHC is still weak from the workout. Perhaps it was the pre-run, which went well, or maybe it was the heat/humidity, or maybe just an overly optimistic selection of bell size. Whatever it was, it smoked YHC. DOMS is expected…especially from the squats.
Plan A was a 30/30 for 30, but you all did something similar last week. So, despite a solo heavy day Monday, Plan B was for moderate reps to allow for heavier weights, with the option to use lighter weights and focus on form & time under tension. Either way, it’s your choice.
The musical accompaniment was awesome! Actually, I have no idea, as I was too deep in the pain cave to really notice, other than during the active recovery portions when carrying the bells to and from the playground. There were no comments, so either no one else noticed it either, or it was just meh – neither good nor bad but not worthy of mention.
Strong work all around, from what I could tell.
Thanks for posting today, suffering through it together, sharpening & encouraging one another, and for making this the best site to Q and post. Aye!