Enter the MEATHEAD

  • When:08/07/14
  • QIC: Brown
  • The PAX: Gullah, Big League Chew (WD), Fletch, Chanel, Alf, HorseHead, Bulldog, Busch


Enter the MEATHEAD

9 faithful pax showed up in the gloom to make their mark on the launch of F3Meathead. Amidst all the CSAUP events coming up, we challenged our strength and stamina in a much different way!

The Thang:

SSH x 25

IW x 25

merkins x50 (#10merkins)

Now for the good stuff:

Kettlebell Ladder: Begin with 1 rep of each exercise on your right side, moving from one to the next without rest. Next, do 2 reps of each on your right side, then 3, and so on up to 5 reps. Repeat ladder on your left side.

Exercises:

Snatch

HIgh Pull

1 arm squat

Shoulder Press

10 merkins at the end of each rep

Kettlebell Merkin Circuit: 10 reps for 40lb or higher, 15 reps for 35lb or lower

2 Arm Swing

10 Merkins

2 Hand Clean Press

10 Merkins

Good Morning

10 Merkins

1 Arm Push Press

10 Merkins

Iso Circuit: x 3. 10 reps for 40lb or higher, 15 reps for 35lb or lower

Curls

Goblet Squat

2 Hand Front Press

Lunge

Ground & Pound: x3.  10 reps for 40lb or higher, 15 reps for 35lb or lower

1 Arm Seated Press

Extended Range Floor Press

Overhead Extension

2 Hand Chest Press

20 Luganis w/bell OYO

50 merkins

280 merkins total for those counting #10merkins

43 more merkins after ball of man for YHC, BD, Alf, and Chanel for 323.

 

Moleskin: I can’t thank the pax enough for social media support and those who peeled themselves out of the fartsack to help launch Meathead. BD brought the pill because you can’t “pick things up and put them down” without blasting some tunes. Pandora however, always leaves us questioning a few choices. Fletch couldn’t help himself showing up early to log some laps on the track. He wasn’t mine til 0530, so I let it slide. Busch almost overslept and took a tour of the parking lot before making it just in time. There was a lot of sweat and not a lot of 02 pretty early on. The Ladder seemed to be a crowd pleaser, glad we did that first. We ripped through a ton of lifting in the 45 minutes devoted, and everyone seemed to look like they were feeling it (can’t waist time moseying). We had the pleasure of using different size bells if needed. After all, 5 good reps are better than 10 bad ones. BD had fun playing with the 8 pounder HorseHead brought that his son uses, but opted for the real thing once we got started. It was a pleasure to lead and appreciate the support so far. EH fellow pax to come out and learn something new and well worth it.

Announcements:

Pickle has his VQ tomorrow at Kevlar. Wants to crush us all before he heads back to school.

Night Train tonight leaving from Arboretum ABC 7:30pm

F3 Dads this Saturday – last one

F3 Dads Camp in a week and a half

Red, Light, Blue GO RUCK this Saturday night

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Horsehead
10 years ago

That was a fun workout. It was good to have the multiple bells to switch with. At Skunkworks, I’ve been trying a heavier bell but I can’t do all of the overhead movements with it without shoulder pain. This morning, I was able to switch around and do most of them. It’ll be hard to keep me away from Devils Turn, but I suspect that I’ll be back some.

Oh, and Bulldog #Wanker put a nice scratch on Boondocks (my 2.0) prize KB tossing it around (isn’t there a British word for people who toss things around). If he finds out, he’s coming for you. He’s a pretty good shot.

Horsehead
10 years ago

That was a fun workout. It was good to have the multiple bells to switch with. At Skunkworks, I’ve been trying a heavier bell but I can’t do all of the overhead movements with it without shoulder pain. This morning, I was able to switch around and do most of them. It’ll be hard to keep me away from Devils Turn, but I suspect that I’ll be back some.

Oh, and Bulldog #Wanker put a nice scratch on Boondocks (my 2.0) prize KB tossing it around (isn’t there a British word for people who toss things around). If he finds out, he’s coming for you. He’s a pretty good shot.

Byron
10 years ago

This sounds awesome Brown! Love it, and wish I could make it, but I’m holding a clipboard and yelling at my crew at that time. Live with strength, brothers!

The Hoff
The Hoff
10 years ago

Great work out there!!! Nice to see more lifting in F3. I’m excited to run this week’s routine so if you are looking for HIIT training, with Kettle Bells and Gear, come out to Meatheads on 8/14. I’ll use iHeart radio and we can see which one is better…that or Pandora, lol.

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