Another day, another beatdown…where were you?

15 dedicated pax (including 1 FNG) understood the value in a weekly strength training workout that never disappoints. More and more pax flexing in the mirror Friday – Wednesday and seeing results from Meathead, means more bells and opportunities for all of us to challenge ourselves and each other to unexpected strength gains. Here’s how today went down:

The Thang:

Around the World 10 one way 10 back
Good Mornings x 10
Halo 10 one way 10 back

Ladder:
Squat
Swing
2 Handed Press

Round 1: 1 Squat, 2 Swing, 3 2 Handed Press
Round 2: 2,4,6
Round 3: 3,6,9
Round 4: 4,8,12

Then, back down the ladder

4 exercise circuit twice through (2nd time x 7 reps):

2 handed swing and squat x 5
Clean and press right x 5
2 handed swing and squat x 5
Clean and press left x 5
Snatch right x 5
High pull right x 5
Snatch left x 5
High pull left x 5

Partner up…Doubles!!
Sets of: 8,6,4 – move up in weight each set

P1 – Alternate Arnold press from clean
P2 – rest
Flapjack
P1 – Deadlift
P2 – rest
Flapjack
P1 – Snatch (divide total reps per arm)
P2 – rest

P1 – Deadlift Shrug x 5

P2 – rest

Flapjack

P1 – Good Morning x 5

P2 – rest

Flapjack

P1 – Clean, Press, and Overhead Squat x 5

P2 – rest

Flapjack

3 x 10

Swings

1 Arm Row

Tricep Ext.

1 minute of Swings

No Mary at Meathead

Moleskine:

Well, as for Q’ing, it’s been a while for me. While I was out, I did some homework on kettlebell progressions, circuits, and exercises, to get the most out of our 45 minutes of Meathead. I’ve never done homework in my life, so this was new, but I enjoyed it. Everyone continues to keep moving forward with new KB elements and weights. Legs, glutes, and hamstrings are strong muscles we use more than we know, and you can see it paying off each week. We will continue to push the envelope with KB’s and strength training, leaving regulars and FNG’s exhausted, but ready for more. Great to see Hops out today, all the way from Union Co. and Dromedary from yesterday. TR bringing a BRR teammate and FNG, Clippy, (not sure how he slipped by with the last name Timberlake, not being named “Justin” or “N’SYNC”) showing that strength training is just as important no matter what kind of athlete you are. Splinter showed up with his “Run Stopper Starter Kit”, a small Clemson shirt and leggings. Names like “Men in Tights” and Chanel with a late entry of “Little John” were too obvious. I’ll let yall decide. Glad to see the Meathead dedication from Chum, Les Mis, Gullah, Awena, and Swiss Miss. Already veterans. And BLC for always bringing it as a WD. Hard work always pays off. Good job men. Thanks for taking us out Hops. Prayers for Zip.

Announcements:

No need to sign up for anything but F3Golf. Better hurry, it’s filling up fast.