11 lumps of clay posted at Gumby with hopes of becoming more pliable like the AO namesake. This being 7 days before Christmas, a 12 Days of Christmas was considered, but some things just don’t translate well to broga. Consideration was also given to just recycling the past weinke (or three), but sometimes, Santa just wants a brand new bag. So, YHC pulled out the ole “Athlete’s Pocket Guide to Yoga”, which incidentally was not in my pocket, and we proceeded to limber up by number, err, by picture.
Disclaimer: YHC is sooo not a professional and can hardly do half the stuff we’ll attempt today. Follow at your own risk. #buyerbeware
COP (aka warmup)
Savasannah (aka just lie there like a corpse)
Devotional – Luke 1:36-38, CSB (aka The Holman)
Page 12 – Spinal warm-up, prone
Pages 21-23 – Sun Salutations with Lunges
Pages 41-42 – Lunge Series
Pages 47-48 – IT band flow
Page 53 – lower leg stretches
Page 45 – Pigeon
Devotional – encore – Luke 2:1-20
Big group today, more so than YHC expected anyway, and some new-to-YHC faces as well. YHC’s yoga/broga practice has fallen off of late (so much so that I asked Swiss Miss to temporarily remove me from the go-forward Q roster), so it was good to see the both the quantity and quality of posting pax. YHC forgot his yoga mat, so the fresh faces were introduced to YHC’s ginormous, plush Turkish Getup mat, last used at Gumby by Fireman Ed. It got the job done, despite some slippage during downward dogs.
Musically accompaniment today was by Trans-Siberian Orchestra for all but the last two songs, which were by the United States Air Force Singing Sergeants choir. #MerryChristmas
Thanks for following along today. Great seeing familiar faces, including several #respects, and meeting new ones.
Merry Christmas, all!
Backblasts are an important part of F3 and leading any workout, so there’s that. But I’m also writing this because when I logged onto f3southcharlotte.com, the four most Recent Backblasts on the homepage were all from Waxhaw or SOB. #representArea51
Despite the chilly temps, which were warmer than the forecast of 28, four other hearty souls joined YHC to make a handful at today’s Meathead.
Cook Drill – using a bell you can’t press, somehow get the bell overhead, then left-hand waiter carry, rack carry, & farmer carry. Sit it down, get it back overhead right-handed, and return to the start.
Snatch Test (#crowdpleaser) – 100 reps in 5 minutes with a 24 kg. That’s the standard. Adjust as needed. Go.
(how does this wordpress block thing work again?? I can’t see what I’m typing… Next time, I’ll cut and paste from WordPerfect)
Thanks to Voodoo for tapping me to fill-in for Chin Music. Otherwise, I might have #fartsacked this morning. (or gone to the #fern)
I wheeled into the parking lot to see Voodoo, back from an abbreviated 2 mile fun run, chatting with Drop Thrill, visiting from the Southern Carolina. We were shortly joined by Soul Glo, of the product name. As we were wondering whether Hoover was traveling or not, he wheels in to make it an even 5. (?)
We began a few minutes late, as we were all #chattykathying, so we tried to make up for it in volume. We did go over just a minute or two, to make up for the late start, but no one minded as we were snatching.
Mumblechatter was in full effect, with Drop Thrill leading the charge, but we all participated and solved many world issues, such as Brexit, the British elections (Bulldog, did you vote?), what kind of music is Trans-Siberian Orchestra classified (and which songs are good, which are not, and is this the first time for Christmas music at Meathead?) (Oh, and maybe 12 Days of Christmas next week??), and other topics of high importance.
I can’t see what I’m typing, so we’ll call it done. Plus, I discovered the left arrow is some kind of evil undo button, randomly changing things, so be ware of that. #protip
11 pax, too wiley to run in the BRR, set out to honor those who did. Haha…nah, just kidding…they celebrated their well rested bodies by beating them down with individualized versions of The Murph.
Whole Lotta Mary – about 5 minutes of pax choice to run out the clock
Announcements – see Geraldo to sign up to Q (or you’ll be volun-told)
No BRR-level running nor kettlebells were promised. The Murph was delivered. I think that’s fair. Though it wasn’t easy, we are now swole (and likely sore for a day or two).
Pro came in on two wheels, just as we were began our opening run, but his leg wheels soon caught up to us.
Once at the kitty litter, er, playground, pax were given the open to break up the reps into sets as it suited them (e.g. 10 sets of 10, 20, 30 or 20 sets of 5, 10, 15 or whatever – even straight sets, if that’s what suits you). Some may have skipped freshman (high school) match, with sets of 5, 20, 20. (What?? #farmersausage) Not sure how that added up, but eh, I’m cool with that.
That’s about it.
Thanks for following me around today. Woulda sucked to do this solo. Or to run BRR.
Wachovia is only a distant memory because of their poor decision to purchase a CA bank whose primary product was an even more ill-advised product called Pick-a-Payment (or Pick-a-Pay) mortgage. This “fabulous” product offered the customer three choices of payment to make each month, with the predictable outcome that many chose the lowest payment, which would not fully amortize (pay off) their mortgage principal & interest. Today, the Meathead pax were offered a similar choice of three options to Pick-a-Painment; all guaranteed to amortize.
Move to the lighted portion of the parking lot (note to self: speak to mgmt about paying the light bill or fixing the lights, whichever the case)
Disclaimer – elegant in its simplicity
Mosey to playground (aka #kittylitter)
Back on terra firma cheese grater pavement
Finisher – heavy snatches
Thanks, BA, for swapping weeks with me. A skype Q from PHX just wouldn’t have been the same.
Today was designed to allow the pax to pick their own poison, ie. painment, whether going heavier with lower reps (recommended) or lighter with higher reps or something in between. It’s a good idea to mix it up, not doing all of one or the other, and by YHC’s assessment, we do a lot of the lower weight/higher rep variety so that explains today’s rationale.
It’s Monday now (apologies), so I’ve forgotten most of the mumblechatter (double-apologies), not that I caught a lot anyway. But the 2nd F was/is appreciated, nonetheless.
21 pax assembled to see what the substi-Q had in store. Kettlebells? Nope, not today. A deconstructed Murph? Good guess, but no. How about a little running? Haha…this is High Tide, right?
Disclaimer & assignment of vets to shepherd our two FNGs
Mosey out of the parking lot and head up Rea Rd toward 51, cross at the light, heckle Voodoo in the man-i-van headed to a 5k with his 2.1, and continue on to Brookdale senior center for SSH.
Continue down Rea toward Colony, with intermittent stops to corral the pax and get in some exercises (WW2 sit-ups, LBCs, HR merkins, etc).
Keep keeping on, exercising and mumblechattering along the way, all the way to the Ascent AO at Olde Providence Elementary. Note that there is no Ascent posting today, and head around back to the playground.
Head back to Calvary, again with intermittent stops to gather the pax and continue exercises, albeit with longer intervals and fewer stops than on the outbound trip. Arrive on campus right on time.
5.11 mile per YHC’s Garmin.
While running home from the workout, my mind was full of things to include in the backblast. As I write this 9 hours later, nothing comes to mind…
Many thanks to those helping us stay together. With 21 pax, the potential to spread out on the runs was pretty high. Sprockets and Flipper were consistently out front and faithful to circle back for the six. Hoover maintained a close watch of the six, while Nemo kept tabs on the #hatehates in attendance. T-claps, guys.
Nice work by all the pax, bearing with YHC’s ambitious plan for a little running today. With an AO required minimum of 3 miles, we may have PR’ed today with 5.11 (ranging from ~4.8-5.3 or so, depending on your circle backs or not). YHC had originally planned for a LSD today, before the call to Q, so once it was cleared up over whether today was to be “heavy” or “light”, a merger of the LSD and Q was hatched. Between YHC’s run in/out and other pax’s preruns, a lot of miles were covered today.
Welcome to FNGs Bedpan (Roman, a doctor) and Recess (Stephen, a 17 year old homeschooler who loves to “play outside”). As we like to say, keep coming out – it doesn’t get easier, but you’ll get stronger. Aye!
Thanks for the opportunity to lead today. Always an honor. Aye.
As YHC returned from a time-shortened prerun, he found several cars awaiting in the parking lot. Turned out, only one of them was for this workout. (Thanks, Plasma.) But, as the clock struck 0700, Cooter wheeled in, followed several minutes later by Goon to round out our foursome. Here’s how we passed the time over the next 60 minutes:
Leave your bells and mosey to the new playground
Playground EMOM (every minute on the minute):
Mosey back to the bells
KB EMOM (round 1):
KB EMOM (round 2):
Leg Destroyer (in lieu of Turkish Getups):
Small but spry group this morning, which meant lots of 2nd F and mumblechatter. We eased into the morning with a “relaxing” warmup during a COP interspersed with chitchat. 100 swings in, we went to check out the playground, wondering how to use all the new equipment, during our rest breaks. Luckily, we found the sign “how to play”, so as long as the kids have learned to read, they can play on their new playground. Otherwise, it’s back to the books.
Hope you all are enjoying your next day “comfortable” soreness as I am.
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.