9 pax posted for some cool temps and AC/DC Radio at Meathead last Wednesday morning. Fresh off of a couple of trips, it was good to be back and leading a strong group of men.
Warm up:
Main Course:
Mary:
Announcements:
Moleskine:
I rolled into Calvary this morning unsure what I’d find. Summer is always tough with travel and the hot/humid weather. Fortunately, Mighty Mite was there when I showed up and Frehley’s pulled in as I did. I busted out a few kettlebells and a new speaker I’d picked up on Amazon and we got to work.
Warm up:
Main Thang:
Mary (1:00 each):
COT – RockZero mixed things up by joining us for COT this morning.
Announcements:
Moleskine:
5 pax showed up at Meathead to get their swole on. The Worm wasn’t there, but he said he wouldn’t post. Something about mulch. Mighty Mite told him to post anyway, but then elected not to post himself. I guess that’s pay back for my Monday fartsack. Touché, my friend.
5:30 – time to get down to it
Warm up:
Main Course:
Easy Strength:
Mary:
Time. Thanks to Frehley’s Comet for taking us out.
Announcements:
Moleskine:
5 of us posted at Olympus on 4th of July eve. Rather than running around, chasing the human flagpole that is Hoover, we decided to stay in one place and lift some weight.
Since the Q rolled in hot from his pre-run #cobains, High Tide did the honors and led the warm-up, which culminated with 25 swings, which just so happened to be the first item on the weinke.
On to the Main Thang:
Time. Circle up with the RockZero crew for some COT.
Announcements:
Moleskine:
After a long run, we’re retiring the Geoff Neupert doubles program we’ve been using since January. Based on pax feedback, we’re going to stick with the same workout structure with a more defined portion and some suggestions for the remainder, but the actual exercises open to the Q’s discretion.
The defined portion will be taken from last year’s SFG Level I training program. This consists of alternating days of (i) cleans/squats/deadlifts and (ii) presses/swings/snatches followed by some sort of carry (farmer, waiter, suitcase, etc.). While the spreadsheet (you knew there’d be a spreadsheet) might call for double front squats, the Q has discretion to do other types of the same exercise (i.e., goblet squats, single racked squats, etc.). The goal is to work the same muscle groups, not to do the exact same exercises. The same goes for rep count. If you’re not creative (like me), you might stick more to the written exercises/reps, but if you want to mix it up, go for it. Instead of deadlifts, which are hard to do with enough weight with kettlebells, you might mix in some sort of lunge (walking, weighted, reverse, etc.).
The more flexible portion will be similar to what we’ve been doing since January, with complexes and/or easy strength. The spreadsheet is editable, so please add complexes or exercises that you find that would be challenging for the pax. Feel free to come up with your own stuff, as long as it’s not something as ugly as Mighty Mite’s snatch 11s.
Feel free to mix up the order of the sections – you don’t have to start with the SFG portion before doing the flexible portion. You don’t have to do the carries at the end. The order can be another source of variety to keep things interesting for the pax (and the Q). Another source of variety can be load. There’s nothing wrong with following a heavy week with a light week or mixing in the occasional medium week.
Here’s a link to the Google Sheet: https://docs.google.com/spreadsheets/d/1e6d2kFOHbqlBHyFsd2P7DpAQviAYErDgrmnseN4S3wI/edit?usp=sharing
See you in the gloom,
Voodoo
9 manly men posted at Meathead yesterday for the second round of the new kettlebell program. With weather in the 60s, a few pax noted that it was almost chilly when the wind was blowing. I’ll take the unseasonably cool weather in June instead of the usual wind that’s hot and thick like dog breath.
After a brief disclaimer (it was a veteran crew), we got down to business.
Main Course:
Mary: glute bridge until time expires
COT – I volunteered Ickey to take us out and he did a fine job.
Announcements:
Moleskine:
Seven of us showed up in the sandy parking lot at McAlpine Elementary on Monday. Mighty Mite had promised a new kettlebell program and he more or less got it. Here’s what went down.
Warm-up: SSH, Windmills, etc.
Main event:
COT
Announcements:
Moleskine:
5 pax circled up at Calvary on Saturday for the latest edition of Olympus. With 4 vets and 1 site FNG, a full disclaimer was provided.
Warm-up:
SSH, IW, Windmill, prying squat, swings
Announcements:
Moleskine:
10 pax showed up at Calvary for Wednesday’s edition of Meathead. While humid, the weather was still cool (for June). After a semi-solid disclaimer, we got down to business.
Warm-up:
Main Thang:
COT: Thanks to Strange Brew for taking us out.
Announcements:
Moleskine:
6 pax decided they wanted bells instead of boot camp this morning and posted 1 lot over from the RockZero pax.
Warm up:
Main Thang:
Mary:
Finish up by joining the RockZero pax for their final ~2 minutes of burpees.
COT with RockZero with the takeout by Orange Whip (RZ Q).
Announcements:
Moleskine: