3 showed for this morning’s pre-party. Wild Turkey, Marlin, and YHC all loaded up a pack or vest with 15-25 lbs and started running. 2.4 miles then back to launch to allow for some post-run recovery and hydration. Quality conversation on the jog. We discussed how disappointing most of the astronomical phenomenon are given all the hype they enjoy.
The PAX were disclaimed and urged to give it their all, but to adjust and modify as needed. Warm-up included; Warm-up lap, 10 Slow Windmill; 10 Slow Merkin; 10 Slow Prying Squats.
Grab a partner, similar bell size. 3 rounds of each exercise below.
Secret Service Snatch Test (SSST): is a test allegedly used as a weed out exercise for candidates of the Secret Service. There’s not a lot to confirm whether this is actually the case. I guess that stands to reason since secrets are kind of their thing over there. The SSST is a ten minute sprint for the heart, lungs, hamstrings, grip, and mind. Men’s weight~53lb, Lady’s weight~35lb
Grab a different partner, bell size does not matter this time. 3 rounds of each exercise below.
And finito. Count, Name.
During the laborious pre-ruck, YHC’s hope for a smallish even number of PAX was proclaimed to Wild Turkey. Sometimes small numbers are better suited to particular wienke’s. Today was no exception. 6 was perfect. The first half of the workout was predominantly “big muscle” strength work (get dem gainz). The second portion of the show was the SSST; a challenging 10 minutes of willing yourself to the next rep, and ignoring the pain in your hamstrings and lower back. Pre-F3 YHC was into measuring things a lot when exercising (ahem… measuring efforts, stay with me). When you exercise alone, it’s always you vs you, so it helps to measure so you have something to compete again. One of the great things about F3 is the ability to compete against others in things that are not always easy to measure. (not everyone just runs). The SSST is a pretty easy one to measure in theory, but counting reps can be a challenge when you are pushing yourself, and you are up past a 100 (YHC struggles with big numbers apparently). So today, in a mostly failed effort to bring back some of YHC’s old measurement tricks, the ole dilapidated iPhone 5 was brought out of retirement to provide video evidence. Q-fail, the phone decided it had enough after about 6 minutes of recording… so all the numbers here are based on the first 5 minutes and 53 seconds:
(Please comment below if numbers are off).
The test is a hard one. Based on the rep attrition trends in the first five minutes and 52 seconds, everyone would be between ~110 and ~160 reps. According to some random, non-authoritative website: * 150 gets a good sweat rolling, and a score of 200 is where we start feeling some real pain. 250 repetitions places you in the bleeding-from-the-eyeballs elite class. 275 is the record and is held by a recluse in Montana that is rarely seen.*
200 is 20 reps a minute. A quality rep for a KB snatch takes at least 2 full seconds to complete. So… to get to 20 reps a minute, one would need to go 10 reps each arm, no rest at speedy reps. Then 20 seconds of recovery. Or slow the reps down and do one rep every 3 seconds. That takes you to 200. Yikes. The SSST will roll around to the Foxhole again in 2-3 months, so practice up, and YHC will ensure the video coverage doesn’t F up again.
While this BB focused mainly on the SSST, YHC is getting a visit from Uncle DOMS (delayed onset muscle soreness) due to all of weinke this morning. Back, Shoulders, Neck, Arms, Chest… etc. Build those broken fibers back stronger. Honor to lead you guys, #tclaps on the strong effort.
Argo Out.
Sounds like STRONG work men! I’ve tried the SSST a few times on my own, but would love to see it at Meathead some day. Or maybe I’ll finally make the drive down to Foxhole. Based on the stats of the PAX, I have some work to do if I want to go that heavy with those reps. Good work. Sorry I missed it. Aye!
You give me the data JRRT, I’ll go all data scientist on it. Strava’s API for activities is decent (https://strava.github.io/api/v3/activities/), though I’m not sure it will accommodate your elevated HR levels. #bigdata, #reallybigdata
Thanks TR.
For a while there, I thought the SSST made its F3 debut at foxhole in the Spring (my VQ). I appreciate you pointing out the history there, that must have been before Google was indexing F3 posts (j/k obviously they index all the things). The pentathalon sounds marvelously bad. Adding it to THE list. I’ll DM you about leader board ideas. I’ve had some thoughts about how to do it. You more a Twitter or a Slack guy ?
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