Author Archive Voodoo

It’s not too cold once you get used to it

3 pax met up at Elizabeth Lane Elementary for an intimate episode of Meathead. 2 of us pre-ran individually. I got started late, so I only did 2.5 miles. Purell started later and probably finished 5. #faster

We met up in the old gathering spot, driving the joggers over to the other side of the parking lot and away from our historic stomping grounds.

Warm-up:

  • SSH x 15 IC
  • 2H swings x 20
  • Halos x 5 each direction
  • 2H swings x 20
  • Prying squat x 3

Main Thang:

Single arm pyramid

  • 1H swings
  • Snatches
  • Cleans
  • Presses

Complete 2 per side, then 4, 6, 8, 10, 8, 6, 4, 2

Partner doubles pyramids

  • Swings
  • Cleans
  • Squats

Complete 1, 3, 5, 3, 1 of each exercise before moving onto the next exercise

Mary:

Finish up with :30 each of the hardstyle plank, the hollow body hold, and the glute bridge.

COT – YHC with the takeout

Announcements:

  • The big announcement is that we’re going to make some changes to Meathead in the new year. More details to come in a pre-blast, so keep an eye out.
  • Sign up for the Jingle Bell Run – see Wild Turkey for information.
  • The weather is getting cooler, but that’s no excuse not to post. Pre-runs are a great way to warm up, but doing ballistic kettlebell exercises will have the same effect.

A Case of the Mondays

8 pax rolled into Elizabeth Lane on a chilly (mid-30s) November morning to attack round 12 of the Total Tension Strength program. We started week 5 with our press pyramid.

Warm-up:

  • Hard style elbow plank – 2 x 0:30
  • Hollow body hold – 2 x 0:30
  • Glute bridge – 2 x 0:30

Main Thang:

  • Double clean x 1
  • Double press x 1 (going up by 1 rep per round until you get to 6-8 reps without sacrificing form)
  • Double front squat x 1
  • Renegade row x 1 per side

Chaser: 100 double swings in sets of 10-20

Cool-down: hard style elbow plank x 0:30

Announcements:

Sign up for the holiday party!!!

Moleskine:

  • A solid crew for the coldest morning we’ve had in a while at Meathead. The bells (and Hoover’s barbell) were ice cold, but the workout provided plenty of heat.
  • Purell ran a sub-7:00 pace pre-run, which is just absurd. Tiger Rag is nursing some shoulder/collar bone issues, so he opted for a 7+ mile run to and from the workout (also at a sub-7:00 pace). He did join us for the warm-up, but I think that was just so he could heckle Header and Chin Music. #religiousintolerance
  • Without Tiger Rag or Horsehead, the mumblechatter was lighter and tended to stay within the pairs. That’s not always a bad thing when you’re holding 70-100 pounds over your head.
  • Speaking of which, most of the pax I spoke to (YHC included) had a bit of a case of the Mondays. The weights felt heavier and didn’t go up as easily. I think Purell ended up doing half my reps for me with some timely spotting. Hopefully we can shake off the cobwebs in time for Thursday’s squat pyramid.

A Macabre Meathead

An unlucky 13 met at the Meathead Inclement Weather Location (or the MIWL), a/k/a the tennis shelter at Covenant Day School on Halloween 2019 for the 11th installment of the Total Tension program. As usual, Tiger Rag took the reins and led the pax through the following:

Warm-up:

  • Hard style elbow plank x 2
  • Hollow body hold x 2
  • Glute bridge x 2

Main Event:

Pax partner up for the usual exercises (all performed as doubles):

  • Clean
  • Press (pyramid to 6-8 by set)
  • Squat
  • Renegade rows (plank on one bell, row the other)

Perform 100 double swings in sets of 10-20.

Cool-down with the same exercises as the warm-up.

Announcement: sign up for the Holiday Party. Migthy Mite and others have put a ton of work into it, so sign up and sign up early. It’s always a lot of fun (at least the years I’ve been able to make it).

NMM:

  • It was really dark this morning, but I lifted with Young Love and Purell. Those are two strong dudes. Young Love did the whole cycle with the double 28s, which was crazy.
  • Thanks to Tiger Rag for leading us through the program this morning. The idea behind the program is simple, but the accountability provided by the Q and the pax makes a huge difference – trust me, I’ve had to make up a few workouts on my own and it wasn’t the same.
  • Tiger Rag also provided this morning’s music, the highlight of which was Hillbillies in a Haunted House by the Austin Lounge Lizards. If you’ve never heard it (who has?), you should look it up on your favorite streaming service (or YouTube). I think Horsehead lost some family members during the course of that song.
  • Extra credit for the 4 foolish pre-runners: Stone Cold, Horsehead, Purell, and Tiger Rag. To hear Purell tell it, it was Tiger Rag’s fault they ran that fast. Tiger Rag sort of agreed.
  • I’ll be at GWL on Saturday, but there should be pax at Elizabeth Lane at 6:30 for the 12th workout (plus some of TR’s other fun gear).

Giving the Q the business

10 pax circled up in the gloom yesterday (yes, this backblast is posted over 24 hours after the workout, the horror!). 5 (YHC, TR, HT, Header, and Chin Music) chose to pre-run the #SpamRunner route starting as early as 0450.

Warm-up:

  • SSH x 20 IC
  • 2H swings x 20 OYO
  • Merkins x 10 IC
  • 2H swings x 20 OYO
  • Prying squats x 2-3

Main Thang:

Single arm pyramid:

  • 1H swings
  • Snatches
  • Cleans
  • Presses

Do 2, 4, 6, 8, 6, 4, 2 reps of each exercise

Perform various carries to the second island and back (suitcase, racked, overhead, bottoms-up).

Partner doubles pyramid:

  • Swing
  • Racked squat
  • Presses

Do 2, 4, 6, 4, 2, reps of each exercise and rest while your partner works.

Bodyweight time-waster (yeah, I said it):

Mosey down to the kitty litter (unless you’re TR or HH) for 1 round of:

  • Pull-ups x 5
  • Merkins x 10
  • Lunges x 15 each leg

Return to the parking lot for 10 snatches per arm, then 5 snatches per arm.

Thanks to High Tide for graciously accepting my invitation to lead the take-out.

Announcements:

  • Various 5Ks are coming up with Speed for Need (including Isabella Santos Foundation tomorrow in Ballantyne and the Komen Race for the Cure. If you can push, please let Tolkien or Gypsy know as they are always looking for pushers for the track commanders.
  • Chelms is collecting coats for Westside Ministry during the month of October. Meathead is participating, so please bring your coats starting next week. The drive ends on 11/2.

Moldy-skinny:

  • Apologies for the lack of originality yesterday morning, but I prefer the basics and there’s only so many ways to mix those up. Some singles, some doubles. I meant to do more carries, but forgot. One of these days, we’re going to violate the #0.0 nature of the workout with 45 minutes of carries. I know High Tide and Tiger Rag would enjoy that. Bulldog and Horsehead not so much. I guess it will have to be a surprise.
  • The music-related heckling of my Spotify KB Mix shuffled playlist started immediately with unkind words about Rob Zombie and his version of “I’m Your Boogieman.” TR said he preferred the original version performed by KC and the Sunshine Band, but we all know that’s not acceptable music for Meathead. And who doesn’t like a little rage music when their working out? We can’t just listen to Pat Boone and Debbie Gibson/Tiffany every Thursday. For good measure, we also mixed in some Audioslave, Foo Fighters, and AC/DC. #MHstaples
  • If anyone is looking for a few miles before the workout, there’s a pretty reliable crew meeting at 4:50 (okay, that’s just TR and sometimes me) and 5:00 (Header and Chin Music). High Tide also joined us this morning, but ran his own route. #lonewolf
  • Thanks to the pax for posting and following YHC’s lead. Leading my fellow man isn’t something that comes naturally and I don’t get a lot of opportunities at work, so I appreciate being given the opportunity to work on that skill with you in the morning. Yet another gift given freely at F3. Make sure you’re taking advantage of it by raising your hand when someone asks for leadership.

Gorillas in the Mist

15 pax arrived at Calvary Church this morning for my Q. When contemplating my weinke yesterday at work, I wasn’t sure which direction to take it. With Flipper’s manifesto no longer providing the minimal guidance of light days and heavy days, I had complete latitude. As they say, too many choices can be paralyzing. Might as well go with an old standby – gear.

After a brief disclaimer and a welcome to our FNG (Rupert S., accompanying Boerewors), we moseyed around the parking lot to make Gummy happy. After that, we circled up for a little COP:

  • SSH x 20 IC
  • Mountain climbers x 15 IC
  • Low, slow merkins x 10 IC
  • IW x 10 IC

The Thang:

Split the pax into groups of 2. Group 1 performs a called exercise while group 2 carries various implements (large kettlebells, sandbags (40-80 lbs.), a tree limb, a keg). Each group gets a turn on the bells and a turn on the carries.

  • Presses (1-handed or 2-handed)
  • Swings (1-handed or 2-handed)
  • Cleans
  • High pulls
  • Goblet squats
  • Deadlifts
  • Teabag squats
  • Merkins
  • Plank
  • Protractor

We broke it up a bit with 3 laps around the parking lot. Finally, we did two sprints, which were made more exciting by the slippery asphalt (I didn’t think it was possible to miss the cheese grater parking lots we usually find at our AOs). Gummy accurately called these out as time-killers.

Finally, we circled up for some Mary:

  • Heels to Heaven x 25 IC
  • Box-cutters x 15 IC
  • Plank for ~35 seconds

Time. Thanks to Gummy for the takeout in COT.

Announcements:

  • Labor Day convergence for the launch of F3 Waxhaw, our 3rd South Charlotte region. Details can be found on Twitter, Slack, and the web.

Skinny moley thing:

  • After a late night with the M, I woke to the tintinnabulation of my alarm at 6:30 this morning. Less than 6 hours of sleep, but I knew there was a nap in my near future. I got the gear in the car and headed out the door. The shovel flag was planted and the pax were ready to go.
  • It was good to get out to RockZero this morning and see some pax that I don’t see too often. Like most people, I tend to post at the same workouts every week, so it’s good to mix it up and signing up to Q is definitely a great encouragement. Thanks, Hoover and Geraldo!
  • I appreciate the pax’s willingness to do a gear workout. RockZero tends to be a boot camp, maybe with some rocks or something. All gear for 60 minutes is a little different, but the pax took to it with alacrity. Snatches were also on the menu, but I decided that snatching wet kettlebells was a recipe for disaster and we bagged that.
  • Thanks to High Tide, Geraldo, and Hoover for bringing out gear and to the pax for their help in setting up and cleaning up.
  • Boerewors brought out his brother or brother-in-law, Rupert, who’s visiting from the North Island of New Zealand for a few days. He kept pace with the regulars and appeared to have a good time. It’s a heck of a commute to Area 51 from New Zealand, but you’re welcome back anytime, Hobbit!
  • Cheese Curd did the double pre-run, but left before the workout as he nurses an abdominal strain and tries to keep it together through BRR. Horsehead also did a run-by on his way to 11 miles this morning. Great work by both of you!
  • Please feel free to sound off with any other recollections, suggestions, etc. below. Gummy, I’m looking at you!

Light crowd for heavy work

5 pax posted at Meathead this morning for some kettlebell work. For some reason, numbers are light these days. Maybe it’s the heat, maybe it’s all the running with BRR around the corner, maybe it’s the pax taking some vacation during the last gasp of summer. For whatever reason, they weren’t there and they missed out.

Chin Music, Header, and YHC met up at 5:00 for a 3 mile pre-run. They were kind enough not to dust me, but I definitely outsweated the two of them combined.

We circled up and YHC provided a legally airtight disclaimer. Seriously, Young Love would have been proud.

Warm up:

  • SSH x 20 IC
  • Merkins x 10 IC
  • IW x 10 IC
  • 2H swings x 20 OYO

The Main Event:

Singles work #1:

  • 2H Swing x 15
  • Clean & Press x 5+5
  • 1H Swing x 5+5
  • Clean & Squat x 5+5
  • 1H Swing x 10+10 or 20 alternating
  • Snatch x 5+5
  • 1H Swing x 5+5

Partner up for doubles work (Unplugged went solo and might have done some extra work):

  • Clean & Press x 3
  • Clean & Squat x 3
  • Clean & Press x 3
  • Double swing x 3
  • Clean & Press x 3
  • Single KB Snatch x 5+5
  • Clean & Squat x 3
  • Double high pulls x 3
  • Clean & Press x 3

Singles work #2 (try not to put the bell down during swings):

  • 10 swings, 1+1 overhead press
  • 15 swings, 2+2 overhead press
  • 25 swings, 3+3 overhead press
  • 50 swings, 4+4 overhead press – YHC made it to 35 swings before the hands gave out

Pax choice: repeat doubles set from above

We had a few minutes left, so we did some pax-called Mary:

  • Voodoo – LBC x 25 IC
  • Unplugged – Back scratchers x 10 IC
  • Chin Music – Heels to Heaven x 10 IC
  • Header – Louganis x 10 OYO

Time. Circle up for COT and a solid take-out by Header.

Announcements:

  • Convergence on Labor Day (9/2) for the launch of F3 Waxhaw. See Slack, Twitter, etc. for details.
  • YHC on Q at RockZero on Saturday. Dora on Q at Meathead next week. You don’t want to miss either one. I have no idea what I’m doing on Saturday and fairly certain that Dora is in the same boat.

Moleskine:

  • Welcome to our site FNG Pee-wee. He was cruising the lot at Elizabeth Lane a few Saturdays and got flying EH’d by Spackler of all people. He posted the following week at the Saturday gear workout, then came to join us at Meathead for his first legit, on-the-books workout. Although he has a kettlebell, he left it at home. #facepalm
  • Good to meet Unplugged, who joined us from Union County. He posted a few weeks prior, but YHC was out of town and missed it. He modified as needed to protect an old back injury. However, modified does not mean he didn’t crush it. He was doing deadlifts and extra reps the whole time. #strongwork
  • Chin Music and Header are regulars at Meathead. Header is coming off a plantar fasciitis injury, but seemed to be running well. Chin Music partnered with me on the doubles and swung the double 20s (that’s kg, not lbs). Nice work. #coffeetalk
  • Please sound off with any comments. Thanks for coming out this morning.

The horror, the horror

He hated all this, and somehow he couldn’t get away.


-Joseph Conrad, Heart of Darkness (also TAF, who seems to be Chester’s favorite)

15 pax met up this morning at the greenway parking lot at Sardis Road and Old Bell Road, prepared for their weekly trip into the heart of darkness to kick the bully (Mount Yucca) in the shins.

After a brief disclaimer, 12 of us set off at precisely 5:15 (Federalist, Hoover, and Mr. Brady) met us on the course. As a veteran leader, well aware of his own weaknesses (namely, Oreos, IPAs, and running), I had devised a plan that required absolutely zero leadership. After all, this site basically Qs itself.

The plan was simple: start at the cul de sac at the top of Old Bell Road. Run down and make a right on Wilby and follow it all the way out to Sardis Road. Turn around and return to the top via Mountainview. That’s one lap, run as many as you can, then meet at the flagpole at 6:08 (that’s 6:08AM Eastern time, Cheese Curd!) for the pledge, then mosey it back to the launch. Everyone got in at least 2.5 laps. The leaders were somewhere on their 4th when time ran out.

Chester’s Moleskine:

We all know that no one comes to a Horsey backblast for details of the workout, so #cobains for the above recap. This morning’s fever dream started like all of the others, with a bunch of men standing around, looking at each other in a parking lot. Some of the visitors had already dispensed with their shirts, their semi-chiseled flesh glistening in the light of the moon, like a bunch of backup dancers from an off-brand Chippendale’s show at a motel near the airport. The others remained shirted, mostly in non-performance shirts sure to shear their nipples off by the end of today’s journey. On the run in on Old Bell, you hear a lot of strange noises from the darkened woods. Shining your headlamp into the bushes, it’s not uncommon to see glowing eyes staring back at you. Deer? Coyote? Man? Chester? Just keep running. Despite the other pax on the course, there is inevitably some time out there where you’re utterly alone in the darkness with nothing but your thoughts to keep you company. “Why am I doing this again?” “Why do my friends invite me to these workouts? Do they secretly hate me?” “Why did I eat that burrito for dinner last night?” “Why are my shoes so squishy?” [Those last two are not related, I swear.]

Horsey is as much a battle of emotions as it is hills. Keep the legs moving, tune out the weird noises, and ignore the possible sexual predators. Thanks to the pax for coming out this morning and helping push each other.

Random observations:

Checkpoint, the sole representative of #TeamRifty, was at the front the entire time. Mr. Brady was in second place from a speed perspective, but might have been first if the competition was volume of sweat wrung from his shirt post-workout. TAF has possibly the most impressive beard I’ve ever seen on a non-millenial. Part of me wonders if he has any small rodents living under there, like the brown wizard from the Hobbit. Despite all of his complaining post-workout, Gypsy is getting strong and is going to crush his marathon later this year. We might need to change his nickname to Waterboy if he keeps hiding water bottles everywhere. Cheese Curd is usually my speed, but he stayed just out of my reach today. You know he’s feeling good if you don’t hear any moaning noises while he’s running hills.

Alright, I need to get to bed. Sound off in the comments if you have any more observations or feedback. I’ll be sure to pass along any suggestions to management.

Long time, no see

8 pax posted at Death Valley yesterday in the soupy gloom. Methinks they were there to see if I knew where the AO was, but they were kind enough to stick around for the workout.

Warm-up:

Mosey around the parking lot with a little carioca. This was a spur-of-the-moment call that almost backfired when YHC’s feet got tangled up. That would have been a record early Q fail.

Circle up at the start point for the usual:

  • SSH x 20 IC
  • IW x 15 IC
  • Low, slow merkins x 10
  • Low, slow squats x 10

The Thang:

Mosey to Davie Park and plank it up for the six. Lo and behold, Spackler and his merry band of Anvil pax show up as well. [If you want a more interesting backblast, head over to his Anvil post here.]

Partner up by AO. Partner 1 heads to the playground for 5 pull-ups, 10 merkins, and 20 split squats (10 per leg) while partner 2 runs to the fence, stopping at each light post (on the way out and back) for 5 merkins (35 per round). Flapjack and repeato until each partner does both parts of the workout 3 times.

We then moseyed up to the lush soccer field (it’s so nice I’m going to have to say it’s better than the Charge) for Four Corners with 15 heels to heaven at each corner.

We bid adieu to the Anvil pax and moseyed back to SCMS. Plank for the 6 at Strawberry and 51 and again at the launch. We might have done some Mary, but I can’t remember at this point.

COT – thank you for the take-out, Smokey.

Announcements:

  • Sign up for the pool party on 7/27 or Mighty Mite will beat you up. Link is here.
  • BRR is coming up in less than 2 months. If you like running or hanging out in a van with sweaty, smelly pax, raise your hand as an alternate. Injuries always come up between now and race day. On second thought, if you like hanging out in a van with sweaty, smelly pax, you probably have deeper issues.

Moley-moley:

  • Thanks to Dollywood for reaching out about the Q. Wednesdays tend to be a lazy day for me. I’ve been trying to get better about posting, but it doesn’t always work out. When I do, it’s usually to Donut Run for some miles (see BRR comment above). It was good to get out to a site I haven’t been to in a while. The last DV workout I remember was Q’d by Stagecoach, which tells you how long ago it was.
  • Thanks to Spackler for agreeing to team up at Davie Park. It was good to get together with some familiar faces from Anvil and it saved me from having to try to be witty in my backblast.
  • Thanks to the pax for coming out and pushing hard on an unpleasantly humid morning.

Like a (Fast Twitch) Virgin

“Running! If there’s any activity happier, more exhilarating, more nourishing to the imagination, I can’t think of what it might be. In running the mind flees with the body, the mysterious efflorescence of language seems to pulse in the brain, in rhythm with our feet and the swinging of our arms.”
Joyce Carol Oates

Whatever, Joyce. I want some of the drugs she was on when she wrote that. We all know running blows and it’s all about counting the minutes or the miles until you can stop doing it. But since we’re all a bunch of crazy idiots that get up way too early to do hard stuff, 11 of us knuckleheads met up at Charlotte Latin (not South Charlotte Middle School) for my running workout VQ. No site Qs or shovel flags in attendance (sorry, Hops!).

After waiting for Alf to style his hair (gotta get it juuuuust right) and one of my better disclaimers, we departed the lot at about 5:16. Much to Gummy’s chagrin, we were late. We moseyed out onto Providence (without anyone getting hit by the swimmers pulling in aggressively) and down to Raintree Lane. Run into Raintree and circle up at the intersection with Four Mile Creek. I gave the pax their instructions a couple of times (Mr. Brady was very rudely talking over the Q) and off we went. Well, Rosie did his own thing, but that’s okay because he’s fast and young and we’d rather he ran off into the distance so we don’t have to be confronted with the fact that he’s faster and younger than the rest of us.

The Thang:

Split into groups of 3 (YHC was odd man out) and each partner runs in a different direction:

  • P1 heads up Raintree Lane to the last entrance to the Raintree Country Club parking lot and back.
  • P2 heads down Four Mile Creek to the blinky light at Whitethorn Drive and back.
  • P3 heads back up Raintree Lane to Providence Road and back.

When you get back to the intersection, repeatedly perform 10 jump squats and 20 LBCs until your whole team is back, then each pax member does 5 burpees and switch legs. Repeato until about 6:05. Everyone should have gotten in 4x 1 mile out and back runs.

Mosey back to the start. Much to Gummy’s chagrin (I imagine), we were early. #symmetry Pax option to either join the Hawk’s Nest pax for Mary, do some more running in the parking lot, or stretch it out.

COT with Hawk’s Nest. Thanks to Pop Tart for the takeout.

Moleskine:

  • Thanks to Purell and Rachel for the opportunity to Q. They took a chance on a Meathead and I think it went reasonably well. Feel free to sound off in the comments below if you disagree. I’m sure a refund will be forthcoming from the site Qs.
  • Thanks to the pax for following me around this morning. It sounds like Gummy did something similar recently, so I apologize if this was repetitive. I thought the 1 mile interval repeats would keep us moving and get everyone the miles they’re looking for on a Tuesday morning. It was great to be out there with the FT crew on a surprisingly cool morning. No sign of Hairball or Bushwood, despite the minimal number of exercises and the mention in the pre-tweet. #rude
  • I don’t know about the rest of the pax, but I thought that was hard. There are a ton of hills on each leg of the stool, especially Whitethorn. T-claps to Mr. Brady and Ductwork for doing that leg twice!
  • Alf was disappointed that we didn’t do any stunting, but Turkey Leg wasn’t there and Mr. Brady was too slick to throw, so we didn’t really have any suitable fliers available. Maybe next time…
  • I’ve got to be honest, I kind of mailed it in when I got back to the lot and we ran into the HN pax. I jumped in with their Mary, expecting the rest of the FT pax to follow suit, but they must not have seen me in my day-glo green shirt because none of them did. Instead, some people ran some more and some people just stood there. #youvsyou
  • I also let Pop Tart handle the name-o-rama, counting, etc. He was doing a good job and I was talking to Gummy, so I didn’t want to interrupt.
  • I think that’s everything that happened this morning, but please feel free to sound off with anything I missed.

SYITG,

Voodoo

Teen Bop at Meathead

11 pax showed up at Elizabeth Lane Elementary for some heavy metal. The pre-tweet mentioned singles and doubles and that’s what was served.

Warm-up:

  • SSH x 15 IC
  • 2H swings x 10 IC
  • IW x 10 IC
  • 1H swings (left) x 20 OYO
  • Prying squat x 3
  • 2H swings (right) x 20 OYO

The Thang:

Grab a (1-handed) pressing bell and move to the playground.

  • 5 pull-ups
  • 10 clean & press (5 per side)
  • 15 squats

Repeato for 5 rounds (in hindsight, this was excessive and it should have been 3 rounds)

Move back to the launch point (past the ladies headed out for a walk)

Single pyramid:

  • 1H swings
  • Snatches
  • Cleans
  • Presses

Complete 2 per side, then 4, 6, 8, 6, 4, 2 – called early on the descent due to exhaustion/time constraints

Partner up by bell size for doubles pyramid:

  • Swings
  • Snatches
  • Cleans

Complete 2, 4, 6, 4, 2 of each exercise – can’t recall if we finished this or not

COT – Thanks to Header for the take-out

Announcements:

  • F3 Area 51 Memorial Day Convergence Saturday at RockZero – 3 Qs at 0700. Silent pre-run at 0630. Bring your shovelflag and come on out to pay your respect to our veterans!
  • F3 Metro Memorial Day convergence on Monday at Symphony Park in SouthPark – keep an eye on Twitter for details

Moleskine:

  • A veteran crew at Meathead this morning. Everyone seemed to be working hard and the mumblechatter wasn’t too hard on the Q. TR did seem to have an issue with the warm up music, likening it to Teen Bop. Hard to argue on Thunder by Imagine Dragons – my kids do like it. However, we moved from there into the usual staples: Rage Against the Machine, Foo Fighters, AC/DC, Linkin Park, etc.
  • It was good to have Cottonmouth join us – thanks for partnering with me on the doubles. Wild Turkey also made a pilgrimage up to see us after logging 10(!) miles yesterday on the mean streets of south Charlotte.
  • TR emerged from the bushes directly behind YHC after the warm-up had started, bringing back some painful memories. He’s lucky I was busy giving instructions or my ninja reflexes might have kicked in and it might have ended badly. For who, we’ll never know. Okay, probably me.
  • This workout wasn’t particularly original and didn’t consist of too many exercises, but the idea was to keep the reps low and push the pax to use heavier weight. Doubles are intended to show the pax that they can work with weight than they think (especially with lower reps) and to give them a chance to use more weight without buying additional bells. The reps add up though and the grip wears down. Strong work by all in pushing through it.
  • Speaking of bigger bells, someone needs to buy Bundle a 35 and a 45 for his next birthday!
  • Please sound off in the comments with any feedback, comments, etc.