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!
13 pax posted in the humidity (including 3 of questionable cognitive ability based on their choice to pre-run), eager to pack 60 minutes of #weinke into 45 minutes of #downpainment.
No FNGs but a heart-felt Disclaimer was given, nonetheless.
Mosey to track
Stealth 1/2 Murph:
Mosey to First Baptist “incline”
Parking Lot reps:
Time – Done
Wow. Great group this morning with a lot of effort and great 2nd F. YHC hadn’t been to Peak in, probably, two years (due to its conflict with Meathead), so it was great to be back.
For those of you whom posted at Ascent this weekend (Geraldo), the workout was pretty familiar – shortened the running by 1/2 mile and cut out some Mary to fit the time allotted. Most of the pain was retained.
Smokey can run and was #LarryBirding most of the morning, despite his misplaced football allegiance.
Joker, Simba, Smokey, & YHC did have some fun football discussions of The Process, Nat’l Championships, etc.
Other observations from YHCs passage through the pax (from the front, the six, and seemingly everywhere in between):
A lot of fun today, guys. Thanks for coming out and for the invitation to Q today.
11 assembled for their weekly limbering and musical trivia.
Chair & tree series
It was great to be back among the Gumby pax. YHC has missed about 3 months and definitely needed the work. Thanks for playing along and humoring my musical selection of movie and TV theme songs.
Enjoyed the pre-run with Lois, Tweetsie, & Grave Dancer. Definitely got us warmed up for the stretching to follow.
It began innocently enough. “hey, Costanza. Who’s on Q tomorrow?” “Could you Q?” Doh! After a couple of jumbo margaritas, uh, “sure”. 13 posted, including an FNG (Severance), thinking “this oughta be good”.
Jog to Foxworth hill
Jog up Windyrush, right on Rea, stopping a the benches around the big oak tree
Jog over to the field
Jog to back wall of school, passing through the playground and grabbing one more set of pullups
Jog back to parking lot
Summer gear order is up, through May 24 only! Get your orders in!
Ask and you shall receive. Asking Costanza whom was on Q today resulted in YHC being the answer. But, it’s all good. Nearly 5 years after co-founding Ascent with Strange Brew, it remains one of my favorite AO’s. T-claps to Costanza for stepping up as Site Q and working to fill the Q schedule. Pax, he’s relying on you to share the Q’ing load, so don’t be slow to volunteer. It takes all of us – iron sharpens iron. Aye.
Great group today – 13 strong! Good mix of new & old faces, and serious sweat equity put in by all! Yes, it is/was a “moderate” workout, but that doesn’t mean easy. Just that you’re encouraged to push yourself as you can and modify where you need. It doesn’t get easier – you get stronger.
Gotta run for 2.1’s soccer game, so I’ll leave it to you all to sound off with any call-outs from the workout.
Welcome, Severance! Glad to have you among us. Reach out with any questions. And, thanks to Bertha for coming down from Lincoln to introduce and post with Severance.
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.