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.
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.