There is no Moderate at Meathead!

There is no Moderate at Meathead!

5 meatheads descended upon the parking lot at Elizabeth Lane Elementary School to stargaze (Perseid meteor showers, you know) and swing some heavy metal, while listening to the same.  Being a little roughed up, YHC had agreed with totally roughed up Brown, upon taking the Substi-Q, that this would be a lighter weight, higher rep workout today, to hit a mix of cardio and recovery muscle building.  But do not, dear Reader (and Hops), take this to mean the workout was easy.  There is no Moderate at Meathead!

The Thang:

COP:

• Arm Circles
• Prying Squats
• Imperial Walkers
• Side Straddle Hops (it wouldn’t be F3 without ’em)
• Low Slow Squats

15-5-5-1

• 15 one-handed swings (R)
• 5 goblet squats
• 5 presses (R)
• 1 slow merkin – 15 seconds down, 15 seconds up  #HeadBobberProphylactic
• Repeat on (L)
• Repeat all (R+L)

KB Cindy/Murph

• 5 pullups
• 10 KB stagger merkins
• 15 teabag squats
• Rinse & Repeat for 20 minutes

Finisher

• 5 cleans (R)
• 5 racked squats (with presses, optional)
• Repeat on (L)
• Repeat all (R+L)

Meathead Mary

• Russian Twist – 10 IC
• Louganis – 5, then 5 more
• Flutter with Press – 10 IC
• Pullovers – 5, then 5 more

Outta Time

COT

Announcements:

F3 Dads Camp this weekend

Naked Moleskine:

Strong work by the Meathead pax today!  At the outset, YHC announced that he was a little banged up, etc etc, so we’d be taking it a little easier today, using lighter bells, blah blah blah.  While the pax seemed to agree, in reality, though the weights were down from double-bell days, there was nothing easier about the work put in today.  By the end, the only person wanting a heavier bell was Hacker, and that was due to either an undersized bell to begin with (upgrade opportunity??) or the fact that his workout was only 40 minutes long (#WileyVeteranMove).

Welcome to Franks, making his debut Meathead appearance!  Glad to have you with us.

Pleased to meet Witch Doctor, who began coming out during YHC’s 8 week hiatus.  His CrossFit roots were showing, as he turned in a strong performance on the KB Cindy circuit.  #OldHat  And, he may have found a new customer for his special blend of “medicine” by the end of it all.  #DoubleBonus

Good to see Sony again, still swinging bells but less so on the running… #0.0

And, of course, Hacker.  Glad to have him out, even if he does miss COP because he was trying to go to a Friday workout, only to realize it’s Thursday and, therefore, Meathead Day. #Senioritis #NearRespect

Thanks, as always, for the opportunity to lead today.  It’s always an honor.

Aye.