God brought the heat, these meatheads fought the pain

God brought the heat, these meatheads fought the pain

Chalk Out, playlist on, disclaimer done, time to warm-up

COP

2-handed swings x20 OYO, followed by Merkins x10 OYO
rinse and repeat, taking a merkin rep away with each set till none.

THIS THANG IS SIMPLE
(Partner up with a like bell. try to partner on the heavy end of pax range)

1 Circuit (take turns on each exercise with partner for double bell work)
Clean & Squat x5
Bent Over Rows x5
Lunges x5
Good Mornings x5
Double Swings x5

Rinse and repeat the circuit adding a rep each time (1st x5, 2nd x6, 3rd x7, 4th x8)
After the 4th circuit (x8) repeat for final fifth circuit, only this time rep till burn out. Burn Out = Failure of Form or Failure of effort.

SMOM

angry stargazers to Tiger Rag’s 10-count

NMM

This morning was muggy. There are no two ways about that. And Gullah, no, that is not rain falling on the pavement.

Some pax were scratching their heads when YHC initially described the circuit plan. Maybe the best words were not used, but soon all pax were clear on the plan and put in the work. There was some real beast-modes coming out of everyone there. As per the Meathead usual, mumblechatter was in good supply. It’s always good to hear the 2nd F happening during the workouts.

If all went according to plan, each pax should have a better estimate of just how far they’ve progressed in strength and endurance. Simple rule of thumb, if the pax were able to lift their heaviest bells for reps of 10-12 during the burn-out sets, then it might be time to look into upgrading your weight-class.

YHC was truly honored to lead such a motley crew of like-minded metal heads, Till next time, Chum Out.

ANNOUNCEMENTS

• The temps are up all this week. Stay hydrated.
• F3Dads at Francis Beatty Park, Saturdays 0900

PLAYLIST

Breathe Babylon (POD), Move (Thousand Foot Krutch), Adrenaline (12 stones), Fire It Up (TFK), Echelon (Pillar), Phenomenon (TFK), Stalemate (Project 86), Rawkfist (TFK), Shine (Pillar), American Woman (Lenny Kravitz), Freedom Fighters (POD), Fly Away (Lenny Kravitz), Selah (POD), Fireproof (Pillar), Are You Gonna go My Way (lenny Kravitz), 1X7 (Project 86), Stand (Skillet), Hero (SKillet)