9 pax posted this morning at Meathead on a pleasantly cool morning. YHC showed up at precisely 5:29.55 due to an alarm clock issue (I hit snooze). #cobains The struggle to get back into the swing post-BRR is real.
After throwing a few bells on the ground and shaming Uncle Leo into taking a 24, I gave a thorough disclaimer and explained the workout.
Main Event (2:30 per round):
Time for a bit of Mary: 1:00 elbow plank, :30 recovery, 1:00 glute bridge
Thanks to Hoover for the takeout this morning.
5 men met up at Olympus on a cool Saturday morning for some fellowship, ball-busting, and 400 swings. About halfway through, Frehley’s rolled in to catch the back half of the workout after posting at Stonehenge. He had sent a note to the Q, who promptly forgot until he saw his car rolling in.
Warm-up: SSH (20), IW (15), Mountain Climber (20) IC
Repeato 3 times (4 total rounds) with goblet squats, rows, and lunges (400 total swings)
Waiter carries – 1:00 per side 4 times (twice per side)
Snatches – 5 per side for 10 rounds (100 snatches)
Mary: elbow plank and hollow body hold
COT with the RockZero pax
YHC rolled in to find 3 pax ready to roll at Olympus this past Saturday. Beetlejuice was ready to check his loaner bell out of the library and Frehley’s had his towel at the ready. Tiger Rag had already gotten a pre-run done and was doing some hideous battle rope/hairburner/kettlebell drag combo. Madison rolled in, there was a brief disclaimer, then we got down to it.
Warm up: SSH, arm circles
Repeato 8 times for 400 total swings, 128 rows, 80 deadlifts, and 80 presses.
Mary: 1:00 each of elbow plank, hollow body hold, and glute bridge.
4 pax pulled up at Calvary for another round of Olympus. Everyone (except Cottonmouth) knew what was in store: 400 swings.
Repeato for 8 rounds – 400 swings, 128 rows, 128 lunges, 120 chest presses. The swing count was mixed up a bit with some rounds of 15/15/20, one round of 50 straight, etc.
Finish up with some elbow plank with our final minute, then hustle over to the RZ pax for COT.
9 pax showed up at Calvary at 0600 for another episode of everyone’s favorite Wednesday (gear) workout. Wild Turkey showed up early for jump rope and Unplugged did the same for some yoga to stretch out the back.
The warm up consisted of the usual: 20 SSH and 15 IW.
The main event went like this:
Repeato for 5 rounds – on round 4, we did all 50 swings, then the rows, squats, merkins, and presses to keep it interesting.
2 x waiter carries (out with your weak side for :30, back with your strong side for :30) with 1:00 rest in between.
Mary: 1:00 each of (i) elbow plank, (ii) hollow body hold, and (iii) glute bridge. :30-1:00 of rest in between exercises.
Thanks to WT for the takeout.
The first day of August saw 4 pax posting at Olympus for some swings and fellowship. It was hot and the bugs were out, but it didn’t stop the gainz.
We followed that swing rep scheme for about 4 rounds, then mixed it up with a 20/30 set, then a 15/15/20 set. We did some Mary (elbow planks, hollow body holds, and glute bridges) after the 6th round. We had a little time left so we did a super-set of 50 swings followed by the rows, presses, and merkins. With 1-2 minutes left we did one more set of 50 swings to complete 400 for the workout.
Another big day for gear at Meathead on Wednesday with a strong 12 posting. It seems like the weekday gear workouts are really taking off. After a weak disclaimer (be glad I said it at all since I usually forget!), we got started with a similarly weak warm up of SSHs and IWs. Then it was time for the main event, which was focused on 250 swings.
Repeato for 5 rounds. On the 3rd round, we did 50 swings straight, then the cleans, lawnmowers, and goblet squats to mix it up. 250 swings, 50 cleans, 50 presses, and 50 goblet squats.
Next was :30 of suitcase carries per side, four times through. We wrapped up with some elbow plank until time ran out.
5 pax (YHC, Hoover, High Tide, War Eagle, and Taco Stand) struggled through a 3 mile 2nd F post-run.
12 pax posted on a sticky July morning for swings and other assorted goodies. After an admittedly weak disclaimer (hey, at least I remembered one!), we launched into the Warm Up:
On to the Main Event:
We did 4 sets and on the 5th set, we combined the swings into 1 set of 50 swings, followed by 5 presses per side, 5 squats, and 15 merkins. #crowdpleaser
We then did 1:00 overhead carries (switching to suitcase when you wear out) with 1:00 recovery, twice with each arm. Elbow plank for a little over a minute to finish it off.
Naked Man Moleskine:
After 16(!) weeks of the modified Quick and the Dead program, it’s time to change things up at the Area 51 kettlebell triumvirate of Swole, Meathead, and Olympus.
For our next program, we’re going to modify Dan John’s 10,000 swing workout (link). While doing 10,000 swings in a month is a worthy goal, (i) we don’t have time to do 500 swings in a 45 minute workout, (ii) we don’t have 4-5 KB workouts a week (yet), and (iii) doing 500 swings in a workout is something you don’t want to do multiple times a week without working your way up to it. As a result, we’re going to modify the program to 250-300 swings per workout, 3 times per week. Swings will be done in sets of 15 and 35 at first. As we get used to the volume, we may mix in some 10-15-25-50 rep sets.
While the main course at the workout will be the swing (the cornerstone kettlebell exercise), there will be other exercises worked in between sets. This “accessory exercise” will be selected by the Q and could be the same for the whole workout or could change for each set to give the pax some variety. We’ll finish with Mary and mix in TGUs on Saturdays at Olympus.
This new program will start tomorrow at Swole, with Mighty Mite leading the charge. Swole meets in the inVue parking lot off Carswell Lane at 0600. We hope to see you in the gloom.
After 2.5 weeks away, it was good to get back out there with the pax to swing some bells at Meathead. I got there a little early to do some jump rope warm up with Rocky Balboa, I mean Wild Turkey. Unplugged was also out there doing some yoga to warm up the spine. We ended up being joined by a large number of pax, including site FNGs Kelly and Sweeney Todd. We also had a couple of otters in Smokey and Victoria.
Repeato x 5. After each round of swings, perform a kettlebell complex (swing, high pull, snatch, clean, squat, press) with your non-dominant arm. After each round of merkins, perform the same complex with your dominant arm.
Overhead carries – 1:00 out with the non-dominant arm, 1:00 rest, 1:00 back with the dominant arm, 1:00 rest. Repeato.
Mary: 1:00 each of elbow plank, hollow body holds, and glute bridges
COT: Take a knee and thanks to Wild Turkey for the take out.