Layer Cake, Battle Ropes, and Bluetooth Failure

Layer Cake, Battle Ropes, and Bluetooth Failure

Six of the Southland’s sturdiest gathered in the pre-dawn fog for the weekly test of strength and fortitude known as Olympus.  YHC was even more excited than usual to lead today since it was the first opportunity to bring the Bluetooth speaker the M gave me for Christmas, and a playlist consisting of heavy metal and outlaw country had been prepared for the occasion.  Alas, the technology gods had other plans, more on that later.   The gear stations were prepared, the disclaimer was given and the brawn building began.

The Warmup:

SSH – 25 IC

IW – 20 IC

Merkin Set – 15 reps left hand on bell, 15 reps right hand on bell, 15 hands close grip both hands on bell, 10 reps left hand on bell, 10 reps right hand on bell, 10 reps close grip both hands on bell, 5 reps left hand on bell, 5 reps right hand on bell, 5 reps close grip both hands on bell

The Layer Cake:

Layer 1 – 20 Two Handed Swings

Layer 2 – 20 Two Handed Swings, 15 Goblet Squats

Layer 3 – 20 Two Handed Swings, 15 Goblet Squats, 10 Snatches (5 each arm)

Layer 4 – Two Handed Swings, 15 Goblet Squats, 10 Snatches (5 each arm), 5 Good Mornings

Layer 5 – 20 Two Handed Swings, 15 Goblet Squats, 10 Snatches (5 each arm)

Layer 6 – 20 Two Handed Swings, 15 Goblet Squats

Layer 7 – 20 Two Handed Swings

The Main Event:

Partner up and rotate among the 5 gear pods:

Pod 1 – Jump Rope: 100 turns & Sledgehammer Tire Strikes

Pod 2 – Medicine Ball Cleans & Tire Carry with Rope Pullback

Pod 3 – Partner Medicine Ball Toss

Pod 4 – Wobble Merkins & Double Kettlebell Front Squats

Pod 5 – Battle Rope & Yoke Carry 110 lbs worth of Kettlebells

Run to the covered area for some core work: Each PAX called out an exercise which turned out to be Flutter Kicks, Dying Cockroaches, Elbow Planks, LBC’s, Clockwork Orange (it’s a Big League Chew thing similar to protractor so let’s give it a name), Rosalita.  Two minutes until the bell so run back to the pile of kettlebells and swing until the clock strikes 0800.

Postscripts: Due to the wet conditions YHC decided it would be smart to place the phone and Bluetooth speaker in a Ziploc bag in order to enjoy some Motorhead/Iron Maiden/Sturgill Simpson/Blackberry Smoke et. al. while slinging iron but apparently such a thing is un-possible.  The more you know I guess.  That or YHC just screwed it up, the jury is still out.  We tried to hit the entire body this morning and confidence is high that the goal was achieved.  Of course the speaker kicked on right when it was time to switch it off for COT & Takeout.  Technology…meh.  Many thanks to the PAX who disregarded the dreary weather for the best hour in F3.  Yankee has the Q next Saturday.