The Sultans of Swing Didn’t Let the Rain Slow Them Down

The Sultans of Swing Didn’t Let the Rain Slow Them Down

6 men ignored the warm, dry, comforts of home to brave the rain and post at Meathead this morning.  Well, 2 tried to impress with a pre-workout #meatrunner, then disappeared on an errand off campus, only to return on the downside of the KB pyramid (#slacker).  Here’s how they all got stronger:

THANG:

For his VQ YHC was ready to work-out in the rain until the experienced pax rolled in and suggested the dry covered sidewalk.  Cars and bells and music were duly moved.  Exercise therefore commenced at 5:32 am.

WARM UP:

SSH x 15 IC

Burpees X 5 OYO

Mountain Climbers X 10 IC

Burpees X 5 OYO

Low Slow Squat with KB

Good Mornings X 10

COP:

MAIN EVENT:

Pyramid with the following rep counts:  5 – 10 – 15 – 7 (for time)

These were the exercises that made them stronger:

Alternating 1 handed swings – each side

High Pull – each side

Goblet Squat and 2 handed press

Clean and Press – each side

Lawn Mower – each side

Lunges – each side

BONUS ROUND:

6 minute Swing-O-Rama

EXTRA CREDIT:

Waiter Carry or Farmer Carry (or stand around) to the end of the side walk and back #notquite0.0today

COT

ANNOUNCEMENTS:

Whetstone Mentoring Program Returns– see link http://f3nation.com/2015/11/06/isi-in-action-the-whetstone/

MOLESKINE:

YHC arrived early for his VQ in order to figure out how to blast the tunes in the rain without a waterproof speaker (and was pleased to have finally figured it out) when Tiger Rag and Spackler returned from their pre-run in the rain and gleefully informed YHC that we usually make use of the (very obvious) covered sidewalk when it rains.  Somehow after 6+ months of posting, YHC has never had more than a drizzle, prior to the brief down pour today.

After scrambling to move all bells and such to the side walk and finally settle in for the warm-up, Spackler announced that he’d just locked his keys in his car.  Those 2 were off again, this time to wake up his wife and get another set of keys.  YHC suspected they were having breakfast somewhere (away from the rain) but the unconfirmed report was that it just took a long time to wake up Spackler’s family.

Meanwhile, the rest of the crew were crushing the KB pyramid work out.  YHC didn’t allow much time for recovery in between exercises and the HR was pounding for nearly 45 minutes.

Great to see Paper Jam try a new AO today and post at Meathead for the first time.  He was keeping up with the reps while improving his form.  Keep coming back, brother.

Brown was impressing as usual.  Although his back requested some modifications at times, he more than compensated with extra upper body work.

High Tide was crushing the reps with his usual collection of heavy bells and wouldn’t modify his reps even if we all quit before he did.

YHC took the sage advice from several experienced pax and went down on KB size today for the VQ and found the work out much easier.  Great mark of progress comparing oneself to oneself prior.  However, YHC was surprisingly sore after the post this morning.

Tiger Rag and Spackler returned just in time for the back side (down slide) of the pyramid.  Both went straight to work trying to make up for lost time.  And Tiger Rag went bare foot #akaPavelstyle.

The experimental 6 minute swing-a-thon didn’t go quite as smoothly as YHC imagined.  The idea was to keep the KB off the ground and in continuous motion for the duration of the 6 minute “Sultans of Swing” song by Dire Straits.  Modifications were made to allow 2 pax to have “active recovery” with merkins while the other 4 swinged and swanged and further modifications were made to allow for rest in the rack position or use alternate KB exercises.  After 5-10 merkins the 2 guys would jump up and swing their KBs and 2 more would drop for merkins, etc.  Instead of the synchronized team building 2 handed swing along YHC dreamt of it was a little more individualized #chaotic, but it worked and it was fun.

Instead of called exercise of plank o rama, the pax decided to follow the lead of High Tide (or was it Tiger Rag?) and head off for a waiter carry.  Worked out well.

There was a decent amount of mumblechatter today, although YHC couldn’t hear all of it due to the rain and the music.  Topics included lying, trash collectors, kids’ aspirations, soccer, benefits of government employment, 6 minute abs, and short stamina in the bed room, at least I think that’s what I heard – I was a little pre-occupied trying not to get too far off of my work out plan.  Feel free to add your recollections in the comments.

All in all everyone worked hard to bang out the exercises and I suspect I won’t be the only one sore after this one.  It was great to be with Paper Jam as well as the loyal Meatheads #51counts.

‘Twas an honor and a pleasure to lead today gentlemen.

Thanks to High Tide and Brown for the opportunity.

Thanks to Tiger Rag for the take out.

Aye!

MAD