Retirement party, Muscle Beach style!

Retirement party, Muscle Beach style!

7 pax posted for the best laid plans of Meathead’s 3 year anniversary and the retirement of the original site Q’s (though only 1 original and 1 future site Q were in attendance).  Much work would be accomplished, despite not all going as planned for YHC.

The Thang

COP:

• 10 alternating one-hand swings – IC (20 civilian swings)
• 20 SSH IC
• 10 alternating one-hand swings – IC
• 20 IW IC
• 10 alternating one-hand swings – IC
• 4 prying squats
• 10 alternating one-hand swings – IC
• 10 bodyweight windmills OYO – 5 per side
• 10 alternating one-hand swings – IC

100 swings in, the pax were sufficiently warm

Partner Up for Doubles:

• Double clean
• Double front squat
• Double see-saw press (alternating one-hand presses)
• Double bent-over row
• Deep merkin on KB handles
• Flapjack with partner, laddering up from 1 to 5 reps

<insert upper back spasm here – but YHC persevered, for now >

Cook drill

• Left hand – waiter carry until just before form degrades, then lower to racked carry, continuing until just before form degrades, then lower to suitcase carry until you need to set bell down (or until Q calls time).
• Flapjack with Right hand, returning the way we came, with same carry sequence.

<carries were contraindicated for Q’s back spasm – reduced to a mere #clipboard, while vainly attempting to stretch out spasm, as pax completed the next circuit in impressive fashion>

Snatches & Reverse Lunges

• 10 snatches L, 10 snatches R
• 8 reverse lunges L, 8 reverse lunges R
• 10 snatches L, 10 snatches R
• 5 reverse lunges L, 5 reverse lunges R
• 10 snatches L, 10 snatches R
• 3 reverse lunges L, 3 reverse lunges R
• insert 10 count by the #clipboard Q
• 10 snatches L, 10 snatches R
• 2 reverse lunges L, 2 reverse lunges R
• 10 snatches L, 10 snatches R

<it was observed by one pax that the reverse lunges didn’t need to be decreased, as they weren’t the worst part; however, they were decreased to provide more rest to the pax, which was needed and welcomed>

Partner Playground set:

• P1: 8 double clean & press
• P2: 8 pull-ups
• Flapjack
• Repeato, decreasing to sets of: 5, then 3, & then 3 more

<spasms subsided enough for YHC to complete cleans and pullups but not presses>

Done

COT

Announcements:

1. Meathead is officially under new management – Voodoo & Witch Doctor!  Former site Q’s retiring to, as Young Love called it, Muscle Beach!
2. Next Kinetic Heights bootcamp/obstacle course – 8/11.  See #kinetictrips channel on Slack for more info.

Naked Moleskinne:

Great group today.  Couple of newer KB guys along with several wily veterans put in the work today.  A solid 100-swing warmup, followed by some serious double-bell grinds, and then 100-snatch ballastics for the ole ticker really kept the sweat flying today.  You all did great!

Thanks, Voodoo, for helping out Bundle as he works on developing his KB form.

Bundle, as promised, we’ll think on rename options over the next two weeks, as you reconsider whether or not that’s such a good idea!  (early contenders included:  Madoff, Dinghy)

Young Love, thanks for partnering with YHC and continuing on in YHC’s absence.

Chin Music, strong work, as always.  Meatrunner, too?

Ditto, Swiss Miss, on the strong work and a few pre-run laps before the bell slinging began.

Funky Cold, great work today and welcome to Meathead!

It’s been 3 great years since YHC & Brown started the first #0.0 KB workout in Area 51.  Over that time, a lot of metal has been moved, no miles covered, and we’re all a little stronger.  We can’t thank you all enough for the support, and we know we leave it in capable hands with Voodoo & Witch Dr.

Aye!