RockZero LSD (#crowdpleaser)
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
The Thang
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.
Work set:
- 5 pull-ups
- 10 HR (hand-release) merkins
- 15 ATG (ass-to-grass) squats
- Rinse & repeato until Q calls time. There was a fair amount of standing around & refusniking, so we ran out of time after the participating pax got in about 2 rounds. (In retrospect, we needed to head on back from a time perspective)
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.
Announcements:
- Memorial Day convergence next weekend (silent prerun; 100 burpees to end; 3 Qs).
- Signup for Crane Relay
- Signup for Beer Mile
Sweatyskinne:
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.
KB EMOMs
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:
The Thang
Disclaimer
COP:
- 20 two-hand swings (called in cadence as 10)
- 20 Imperial Walkers (in cadence)
- 20 two-hand swings (IC)
- 3 prying squats
- 20 two-hand swings (IC)
- 20 side-straddle hops (IC)
- 20 two-hand swings (IC)
- 5 halos, each direction
- 20 two-hand swings (IC)
Leave your bells and mosey to the new playground
Playground EMOM (every minute on the minute):
- 3 pullups
- 10 hand-release merkins (extend arms in a T upon releasing the ground)
- Continue for 10 minutes
Mosey back to the bells
KB EMOM (round 1):
- 5 two-hand swings
- 5 goblet squats
- continue for 10 minutes
KB EMOM (round 2):
- 5 presses (alternate sides each minute)
- 5 lawnmower rows (again, alternate sides each minute)
- continue for 10 minutes
Leg Destroyer (in lieu of Turkish Getups):
- 20 teabag squats (aka deadlifts)
- 20 walking lunges (with good depth)(#TWSS)
- 3 rounds (to save time for Mary, and because the destruction came early)
Mary
- Flutter press, with bell (duh) – 20 IC
- Pullover + Louganis (aka The Bulldog) – 10 OYO
- Windshield Wiper – 10 each side OYO
- Russian Twist – IC (but I don’t recall how many)
Time
COT
Announcements
Iron Moleskinne:
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.
Aye.
HT
The LSD of Kettlebells
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…
The Thang
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.
- 100 one-hand swings
- 100 one-hand presses
- 100 goblet squats
- 100 snatches
- 100 lawnmower rows
- 100 teabag squats
- 100 merkins (no bell)
- 100 cleans
- 100 swings (pax choice of alternating, one-hand, or two-hand)
Done. Easy. (Not easy? Typing this BB in WordPress’ new template. Argh!)
COT
Announcements (shamelessly copied from Voodoo’s Skunkworks’ BB):
- Joe Davis Run – March 9th. A race that’s always been well-supported by F3 and FiA. 5k and 1 mile fun run options available. In honor of our brother, Rock Thrill’s brother Joe. Sign up here.
- Christina Latini Memorial 8k and 2 mile walk – March 30th. In memory of our brother, Olive’s daughter. Sign up here.
- Get Your Rear In Gear 5k – March 30th. Voodoo is friends with Joe Miller, who has been diagnosed with Colon Cancer. Feel free to join team Miller Time if you’d like to support. Sign up here.
- Craft Beer Half Marathon and 5 miler – March 30th. A few pax (Voodoo, Cheese Curd, High Tide) plan to run this race (not win it, just run it). Feel free to sign up if you like running and/or craft beer or just want something to train for during the cold winter months. Sign up here.
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.
SYITG. Aye.
2019 Gainz
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.
The Thang
COP:
- Alternating Swings – 10 IC (20 one-hand swings)
- Imperial Walker – 10 IC
- Alternating Swings – 10 IC
- Merkins – 10 IC
- Alternating Swings – 10 IC
- Prying Squats – 3
- Alternating Swings – 10 IC
- Low Slow Squats with Bells(!) – 10 IC
- Alternating Swings – 10 IC
Playground Set
- 5
pullupsrows per side - 5 presses per side
- 15 teabags squats
- Repeato 5 sets total
Snatch set
- 7 snatches at the top and bottom of each minute
- Continue for 10 minutes (#smoker)
Heavy Cook Drill
- Selecting a bell one to two sizes larger than you’ve used thus far (with help from YHC), begin walking with an overhead waiter carry. Continue walking until your form is about to degrade, then drop the bell into a rack position (in front of your chest, not on your shoulder) and continue walking. Again before your form degrades, drop the bell into a suitcase carry and continue walking until you need to set it down.
- Rinse and repeato on the opposite side
Finisher – Swings & Mary
- 10 swings
- 10 pullovers + Louganis (#theBulldog)
- 15 swings
- 15 Russian twists (each side)
- 25 swings
- 25 situps (old-school, WWII, whatever you call them)
- 50 swings
- 50 flutter presses with bell
Done-zo
COT
Announcements
Trembling Moleskinne:
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.
Early Voters
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).
The Thang
COP
- Mosey around the parking lot
- Mosey with bells to playground
- 20 two-hand swings
- Prying squats
- 20 alternating one-hand swings
- Side lunges
- 20 two-hand swings
- Merkins
- 20 alternating one-hand swings
- Imperial Walker
- 20 two-hand swings
(100 swings)
Set 1:
- 5 sets of 20 two-hand swings
- 5 sets of 20 merkins
(200 swings)
Set 2:
- 5 sets of 20 one-hand swings
- 5 sets of 7 pull-ups (modify count or with supine row, as needed)
(300 swings)
Set 3:
- 5 sets of 20 alternating 0ne-hand swings
- 5 sets of 5 one-arm presses (each hand)
(400 swings)
Set 4:
- 5 sets of 20 two-hand swings
- 5 sets of 20 lawnmower rows (10/side)
(500 swings)
boom (lowercase because we were too exhausted to say it any louder)
Mosey with bells back to parking lot.
Done
COT
Take out by Polo.
Announcements
Naked Moleskinne:
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.
High Tide
What is “heavy”?
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:
The Thang
Disclaimer
COP:
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)
Station work:
- Pair up, size & speed don’t matter.
- Rotate among the stations until time is called.
- Partners on the sled station are the rotation timer.
- Partner A does the station work; Partner B alternates among (1) merkins, (2) old school situps, and (3) lunges walks (20 reps each); then flapjack.
- Sled – about 210 pounds of kettlebells (deload as necessary). Strap in and pull about 20 paces to that tree, then either pull it back or flapjack with your partner.
- Double KB Farmer Carry – deadlift two 70# (32kg) kettlebells and carry them 20 paces to that tree and back.
- Two-hand KB swing – 20 swings with a 62# (28kg) kettlebell. Substitute with lighter bells as desired.
- Barbell curls – bicep curls with an ez-bar loaded with two 25# plates. Unsure of bar weight (20#?), so guessing 65-75# total. Reps OYO.
- Goblet squats – full depth squats with a 70# (36kg) or 53# (24kg) bell in the goblet position. Reps of your choosing.
- Lawnmower row – 10 to 20 reps per side with a 53# (24kg) bell.
- Sprints – about a 40-50 yard sprint to the cone. Jog or sprint back.
Intermission – another mile around the campus. Maintained approximately 8:30-8:45 pace.
Second half:
- Repeat the station work.
- Close with another mile around the campus. Maybe a little slower this time but estimate it was still sub-9:00.
- Mary as we ran out the clock – 0800 exactly for Flipper, 1:00 exactly for YHC (20 seconds later) – depending on when you chose to toss in the ole towel.
Done.
COT
Announcements:
- Isabella Santos – 9/29
- Crane Relay – 10/26
- Let them soar – ruck a 5k – 11/10
- Vagabond – 11/10
Trembling Moleskine:
#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.
Aye.
No, it isn’t Pirates. (and, no, those aren’t condoms.)
8 pax gathered for the weekly limb limbering that is Gumby. With some popping, cracking, grunting, and gr-mumbling, we got right after it.
The Thang
- Disclaimer – not a pro
- Turn on the antler chandelier – #promove
- Savasana
- Devotional – key verse “Two are better than one because they have a good reward for their efforts. For if either falls, his companion can lift him up; but pity the one who falls without another to lift him up.” Ecclesiastes 4:9-10 (sounds like F3…)
COP:
- Down Dog – High Plank – Low Plank – High Plank (#stealthmerkins) – several rounds
- Elbow Plank – High Plank – Elbow Plank (#stealthmakhtarndiayes)
- Cat – Cow – Check Your Six
- Couple of Sun Salutations (1st one omitting the Up Dog (#rusty))
- Prying Squat (always #crowdpleaser whether with or without KB)
- Couple of Warrior Sun Salutations (adding a Warrior 1’s & merkins)
Main Event:
- Chair & Tree sequence:
- Chair
- Mountain
- Tree – left leg up
- Twisting Chair – left (right elbow, Tweetsie)
- Tree – right leg up
- Twisting Chair – right (left elbow, Tweetsie)
- Mountain
- Standing Balance flow:
- Dancer – hold right ankle
- Eagle – right leg over left, right arm under left
- Pyramid
- Triangle
- Half Moon
- Warrior 3
- Repeato on other side
- Lunge series:
- Low lunge – right leg back
- Balancing low lunge
- Crescent lunge
- Prayer twist from lunge
- Groin stretch from lunge
- Runner’s lunge – toes down, then toes up
- Toe & plantar stretch
- Repeato on other side
- Pigeon series:
- Ball squat (scratch this from future iterations)
- Pigeon – forward fold
- Pigeon – back bend
- Repeato on other side
- Cool down:
- Figure 4 – both sides
- Reclining twist – both sides
- Corpse pose – devotional recap
- “Anxiety in a person’s heart weighs it down, but a good word cheers it up.” Proverbs 12:25
- “Two are better than one because they have a good reward for their efforts. For if either falls, his companion can lift him up; but pity the one who falls without another to lift him up.” Ecclesiastes 4:9-10
Done
COT
Announcements:
- Isabella Santos Run, 9/29/18: https://isabellasantosfoundation.org/annual-5k-for-kids-cancer/
- F3 Dads at Kinetic Heights – see #F3Dads channel on Slack
- Crane Relay, 10/26
- Let Them Soar, 5K 11/10/18: https://letthemsoar5k.racesonline.com/
- Pray for:
- Arena – still out sick
- Family Dollar employees who are impacted by HQ shutdown
Limber Moleskinne:
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.
Aye.
High Tide
Kevlar KISS
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
The Thang
COP
Mosey 1 mile to the playground behind Matthews Elementary School. (some gasps, grumbles, & cheers ensued) #crowdpleaser
Playground Circuit
- 5 pullups
- 10 merkins
- 15 lunge walks
- Repeato for ~12 minutes
Mosey to bleachers by baseball field
Bleacher Circuit
- 20 old-school situps
- 20 step-ups (total)
- Repeato for ~10 minutes
Mosey back to campus, with an Indian (Native American) run during the middle 1/3, via a different route
Three Minutes of Mary
- Pax choice: heels to heaven (Horsehead); crunch jacks (TM) or something like that (Witch Dr); backscratcher (Bulldog); plank (High Tide)
Time.
COT
Announcements:
- Driver needed for Mercury’s Minions BRR team.
- 3rd F at Panera Arboretum, today, 0630.
Take-out by Cotton Tail.
Moleskinne:
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:
- YHC made the acquaintance of Christmas, in August (not July). His recent trip to Italy & Greece sounded great.
- During the pre-workout chatter, YHC provided BLC with a proper medical diagnosis (with a confirming 2nd opinion by Witch Doctor), now that he’s fully recovered from his recent malaise. #5centsplease
- YHC has posted with Horsehead two days in a row. #notablebutnotsurewhy
- Bulldog was spotted doing his own TGUs, cleverly disguised as stretches, during the preworkout period.
- Pudding Pop might have become Blades of Glory II, if not for a propensity for expectoration.
- Witch Dr is surrendering his BRR driving duties this year. #sharethewealth (Replacement applicants need not be medically certified but it is preferred.)
- Orange Whip and YHC discussed some BRR logistics, as Minion podmates. He’s gonna crush it. (Thanks for the prerun.)
- Geraldo and Dora were discovered in the parking lot behind Matthews Elementary with questionable looking backpacks. Are two kids now missing their books and supplies for school? Was there a lunchbox in there? Something about a Spearhead “workout”, but we weren’t convinced. (although BLC did get a twinkle in his eye, he didn’t switch horses mid-stream)
Thanks for the opportunity to Q and spend time exploring greater Matthews. Always an honor to lead.
Aye.
HT
Meathead Multiplication Tables
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
The Thang
COP
- 200 two-hand swings + 55 merkins, grouped in 10 sets of:
- 20 swings (performed as 10 IC)
- 10 merkins, declining by 1 each round (10, 9, 8,…)
Leave your bells and recovery walk (#0.0) to the playground, dodging the fencing
Playground Math
- Reps of 10-8-6-4-2
- Pullups – 1x
- Merkins – 2x
- Squats – 3x
- Repeato until time called (10 minutes)
- (YHC got 40 pullups, 80 merkins, 120 squats – most others appeared similar)
Recovery walk back to bells in parking lot. Call for water break.
Snatch-fest
- 5 snatches (L) at the top of every minute
- 5 snatches (R) at the bottom of every minute
- Continue for 10 minutes ((5+5)x10=100)
Finisher
- 5 rows, 5 cleans, 5 presses, 5 squats – L
- 5 rows, 5 cleans, 5 presses, 5 squats – R
- 7 bulldogs (pullover + Louganis)
Done
COT
Announcements:
- Team Up ‘n Over needs a BRR runner
- RockZero needs Q’s
- Meathead has Q openings, twice the pay and time off as RockZero
- City Ruck, 8/24, 12 miles, minimal PT – see Dora or Geraldo for details
- Greekfest 5k on 8/25 – per Voodoo, it’s Charlotte’s flattest and a good PR opportunity
Takeout by Hoover
Muscular Moleskinne:
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.