3 #respect-ful pax joined YHC for a do-over of last week’s weinke, unknowingly. YHC was unable to join last week, so, with a slight modification here and there, we were good to go. Maybe even…better to go.
Disclaimer – quite thorough, given the seasoning of this group of pax
Easy Strength (pax choice of reps, as needed)
Snatches – Viking Warrior
Round it out
Functional Strength Challenge (FSC) – May 22 – deadlifts, pull-ups, and snatches. Pax, Meathead, & Respect classes. See preblast for more details.
As a late substi-Q and having missed last week’s Q (thanks for covering, Voodoo), YHC wanted to see how it compared in actuality vs in planning. Added a few more minutes of snatches (you’re welcome) and ran out of time for the squats (you’re very welcome). YHC rated it “good” overall.
Welcome back #kotters to Beetlejuice, recently healed up and pried off the couch. Glad to have you!
Uncle Leo staked out the Meathead location for us, which is preferred for the carries, of which we did some but not as many as planned.
Frehley’s Comet joined us about halfway through the Neupert sequence, after having warmed up at Stonehenge. Said something about it being “easy”. (Or maybe I’m confusing it with the snatch discussion…)
Good work gentlemen. Honor being among you.
What: a challenge – to measure all of the hard work you put in week after week
Who: ALL pax (yes, that means bootcampers, meatheads, and even runners)
When: 0700, Saturday, 22 May 2021
Where: Olde Providence Elementary School
How: watch Slack/Twitter for Google Doc signup
The inaugural F3 Functional Strength Challenge is designed to test, nay, to challenge the functional fitness you’ve been striving for week after week. Why? Why not?? Besides the fun of it and the CSAUP nature of a challenge, it will provide a measuring stick for where you are now versus where you want to be (above/at/below) and enable you to quantify future improvements (beyond simply thinking, “well, I feel stronger”). It will also challenge you to improve. Happy with your performance? Can you beat it next time? Heck, can you maintain it through the daily challenges we all face – aging, injury, other commitments, etc?? Unhappy with your performance? Can you address the areas that disappointed and improve next time?
The three events are designed to identify well-rounded overall functional strength.
Deadlift – gross strength. This expresses itself in so many areas of daily life – carrying in the groceries, picking up kids, yard work, lifting the corner of the car with one hand while changing a tire with the other, etc. You know, the work capacity to get $hit done.
Pullup – strength to weight. It’s not enough to be a 400 lb. mountain who can lift a small car, if you can’t pull your chin over a bar. Similarly, if you’re a 120 lb. sinewy runner, can you pull yourself up and get over the proverbial wall? Either way, the pull-up tests your ability to ambulate your body.
Snatch – strength endurance. How big is your engine? How long can you move that load? Besides being everyone’s favorite exercise, the czar of kettlebell movements covers all the bases. It builds hip strength and power, helping you in the deadlift. It builds grip and back strength, helping you in the pull-up. And it builds aerobic endurance, necessary to move loads over time. If you only train one exercise…train the snatch.
Which division is for you?
With three divisions, it’s easy to tailor the challenge appropriately for you.
Deadlift – Competitors will be ranked based on the number of successful reps completed. Competitors will use the designated weight for their division.
Pull-ups – Competitors will be ranked based on the number of successful reps completed.
Snatches – Competitors will be ranked based on the number of successful reps completed. Competitors will use the designated weight for their division.
Scoring for each exercise is based on the pax’s rank. 1 point for 1st place, 2 for 2nd, and so on. In the event of a tie, the pull-up goes to the heaviest person and the deadlift will go to the lightest. A tie in the snatch test will stand. These points will provide a ranking for each event and for each division. Points will be added across the three events for each division to provide an overall standing for the divisions. The pax with the lowest score across all events in his division will be deemed the winner of his division.
|1||A||6 (24 reps)||9T (15 reps)||3 (114 reps)|
|2||B||10 (19)||2 (19)||7 (103)|
|3||C||1 (30)||5 (17)||18 (91)|
|4||D||8 (21)||9T (15)||13 (95)|
|5||E||14 (14)||12 (14)||5 (108)|
Watch for Rules (to be posted) for more information.
How does this fit into Flipper’s Rut-Breaker CSAUP? I have no idea, but I know that it does. Brush up on your calculus skills and check out the Rut-Breaker preblast here.
9 Meatheads, including a very late arriving FNG, Goose (Daniel), and a bunch of #Respects, gathered for doubles, sprints (<> #0.0), and snatches. With this group of veterans, an informal disclaimer was given (too bad the 18 y.o. FNG missed that), and we were off in search of gainz.
COP (aka warmup):
Dan John’s Squats & Sprints:
Pat Flynn’s Crazy Eights:
(insert FNG Goose about halfway through, due to a F3 website calendar error that still listed Meathead beginning at 0600 instead of 0530 #cobains)
Moleskine (which is useful to cover the blisters/torn skin on your hands from too much snatching):
This was a bit of a negotiated substi-Q, as YHC was supposed to have the prior Olympus but then went out of town so swapped a Meathead Q for the Olympus Q. As such, YHC strived to pack in 60 minutes of goodness into just 45 minutes so that the pax were not shorted. #YW
Considerable mumblechatter during and after the sprints (and after the workout on Slack) as to whether or not the sprints constituted a violation of the #0.0 rule of Meathead. As cofounder of Meathead and cosponsor of said commandment, YHC opined that this was not a violation in that sprints are a strength exercise, which is the foundation of Meathead, and not “cardio running” or metcon, which was the target of #0.0. And, and, and, Dan John likes the combination of squats followed immediately by a sprint (or prowler or hill sprint, etc) for building power and strength, and he hates cardio running so it must be ok.
The crazy eights were something YHC named from a Pat Flynn podcast that I can no longer find. Regardless, by the 3rd round, many were having trouble with reaching 8 on any of the exercises, which was about right. My shoulders felt it the next day; how about yours?
The snatch & hollow body combo was a product of the aforementioned packing of too much goodness into too little time. So, you take the planned 10 minutes of 10 snatches EMOM and combine it with the hollow body holds intended to pair with swings. Walla! #crowdpleasing Oh, and increase the time to 12 minutes, since we don’t have to save time for Mary.
Thanks for coming out and pushing one another. #ISI
YHC heard that backblasts are making a comeback, so as to not be too far behind the curve, he decided to get onboard this train.
What started as a Core 4 became a 6 pack (abs) after two pax came in on two wheels, after being insufficiently challenged at a prior workout this morning. As they each found out over the course of the hour, they’d all be carrying the load
COP (aka the Warm up)
20 two-hand swings
100 yard waiter carry – Left side
20 two-hand swings
100 yard waiter carry – Right side
20 two-hand swings
100 yard racked carry – Left side
20 two-hand swings
100 yard racked carry – Left side
20 two-hand swings
Pat Flynn’s Reverse Fibonacci Series
8 one-hand swings
5 racked squats
Left then right side, no rest
Then 100 yard suitcase carry, switch halfway
Repeato with snatches instead of swings
Repeato with cleans instead of swings/snatches
Then repeato those three rounds – with swings, snatches, and cleans – and increase rows to 8 and replace suitcase with farmer carries
Dan John 3 minute squat test
Goblet squat, remain at bottom, stand up at top and bottom of minute, otherwise remain in the bottom of the squat
We lengthened to 4 minutes
Then, immediately (as the RockZero pax looked on in jealous, slack-jawed amazement), 75 yard all-out sprint
Cool down with
6 minute abs
American Hammer (aka Russian Twist)
Pullover into Louganis
Freddie Mercury (regular then slow then regular)
LBC with bell
COT with star-struck RockZero pax
First Q in a while and first backblast in an even longer while, but I think they’re going ok so far.
Good to see such a good turnout at Olympus, up from a low of 1 two weeks ago and our typical 2-4. (Ask Voodoo for insight into his growth plan secrets) Joker defected this week from RockZero and has bulging biceps to prove it. Madison joined with a couple of respectable bells in tow (none were painted pink) and put them to good work. Chopper, double respect, won the race (and Ford vs Chevy/GMC war) with Frehley’s from Stonehenge. Some mumbling about a rematch due to the traffic light. Voodoo, esteemed Nantan, provided executive guidance on choice modifications to keep pax interest top shelf. Throughout, pax enjoyed a perfectly curated playlist today, courtesy of YHC’s Top Songs of 2020 on Spotify, including such old chestnuts as: AC/DC, Def Leppard (non-Taylor Swift versions, although willing to listen), Nickelback, some well placed disco, and perfectly timed Paul Van Dyk for our Dolly Presses. Let’s do this again sometime.
Be safe out there.
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.