The three South Charlotte kettlebell sites of Swole, Meathead, and Olympus are again partnering on a coordinated program – this time focusing on our conditioning. The goal is to build endurance, burn fat, and give you glorious 6-pack abs*.
Our past two programs have focused on building strength – first through Total Tension and then through an SFG Level I Prep course. Knowing that it is a good idea to vary your training (for example, in running, LSD, tempo, speed work, etc.) and considering many pax are more focused on running and building their aerobic capacity at this time of year, we wanted a kettlebell program that would be complementary to those goals. I researched a lot of material by experts I trust – Pavel Tsatsouline (especially Strong Endurance and his book The Quick & The Dead (dumb name but good book)), Phil Maffetone, Al Ciampa, Dan John, among others – and I kept coming back to an A+A/AGT training style.
What is an A+A/AGT training style? It is one that trains the Alactic and Aerobic energy systems, which avoids use of the Glycolytic system (Anti-Glycolytic Training). Glycolytic training is the type that produces “the burn”, with lots of lactic acid, and “feels like a good workout”. There is certainly a place for this type of training, such as in a peaking session or program. Here, however, we’re focusing more on endurance through building the mitochondria. Kettlebell base building.
To accomplish this, we’re following The Quick & The Dead protocol, supplemented by a single strength session (to maintain our gains from our strength work). The Q&D is a well-researched plan within the Strong Endurance program, is simple to implement, and easy to do as a group or in quarantine. If you’re interested in a deeper dive into the science behind the program or more information about why this works, I do encourage you to grab a copy of the book. Otherwise, you can just follow-along with the plan outlined here. The variability will enable us to follow this almost indefinitely (I’ve mapped out 12-16 weeks; we’ll adjust the end date as we go along), and it pairs well with a 3 times per week running program, if desired.
(Includes a link to The Quick & The Dead book)
Who: all KB pax, runners, & others who want strength and endurance
What: an A+A/AGT strength endurance program, based largely on The Quick & The Dead book
Where: OYO or with fellow pax at Swole, Meathead, & Olympus
When: WODs will be posted 3 times per week, in conjunction with the above AO’s schedules, or access a link to the entire workout here
How: explosive, perfect movements with sufficient rest
Bell selection: use a bell that you can swing/snatch for 20-30 seconds with perfect, explosive form.
* Disclaimer: whether or not those abs are hidden under a protective layer of “cushioning” is OYO.
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.