Monday virtual Q wienke
Diccs
Warm up
Slow mosey .25 miles
Circle up -15 low slow squats , 15 imperial walkers – 10 slow merkins , 5 diamond merkins , 5 wide Merkins – calve stretch
The thang
Fine a .25 mile stretch triple nickel ( 3 exercises/ 5 times) running does not count
10-Jump Squats—5-burpees —10-bomb jacks
((At start of quarter mile 10 jump squats , halfway 5 burpees , at end 10 bomb jacks turn around rinse and repeat 4 more times))
Mosey a .25 mile
Walking lunges – 20 then 3 burpees, 10 then 3 burpee and 5 then 3 burpees — rinse repeat
Mosey .25 mile
Jack Webb 1 Merlin 4 air presses – 2 merkins 8 air press ect.. get to 5 merkins and 20 airpress
Mosey .25 mile to finish the Webb start at 6 merkins and 24 air-presses get to 10 merkins and 40 airpress
Mosey to COT and finish with ab work until
1 burpee, 4 big boys , 8 heels to heaven , 12 second elbow planks rinse repeat but add 4 other than burpee increase by 1 each round until time is done. So second round would be 2 burpees , 8 big boys, 12 heels to heaven and 16 second elbow plank ect…
The three South Charlotte kettlebell sites of Swole, Meathead, and Olympus are again partnering on a coordinated program – this time focusing on our conditioning. The goal is to build endurance, burn fat, and give you glorious 6-pack abs*.
Our past two programs have focused on building strength – first through Total Tension and then through an SFG Level I Prep course. Knowing that it is a good idea to vary your training (for example, in running, LSD, tempo, speed work, etc.) and considering many pax are more focused on running and building their aerobic capacity at this time of year, we wanted a kettlebell program that would be complementary to those goals. I researched a lot of material by experts I trust – Pavel Tsatsouline (especially Strong Endurance and his book The Quick & The Dead (dumb name but good book)), Phil Maffetone, Al Ciampa, Dan John, among others – and I kept coming back to an A+A/AGT training style.
What is an A+A/AGT training style? It is one that trains the Alactic and Aerobic energy systems, which avoids use of the Glycolytic system (Anti-Glycolytic Training). Glycolytic training is the type that produces “the burn”, with lots of lactic acid, and “feels like a good workout”. There is certainly a place for this type of training, such as in a peaking session or program. Here, however, we’re focusing more on endurance through building the mitochondria. Kettlebell base building.
To accomplish this, we’re following The Quick & The Dead protocol, supplemented by a single strength session (to maintain our gains from our strength work). The Q&D is a well-researched plan within the Strong Endurance program, is simple to implement, and easy to do as a group or in quarantine. If you’re interested in a deeper dive into the science behind the program or more information about why this works, I do encourage you to grab a copy of the book. Otherwise, you can just follow-along with the plan outlined here. The variability will enable us to follow this almost indefinitely (I’ve mapped out 12-16 weeks; we’ll adjust the end date as we go along), and it pairs well with a 3 times per week running program, if desired.
Links:
https://www.strongfirst.com/quick-dead-vs-strong-endurance/
(Includes a link to The Quick & The Dead book)
https://www.strongfirst.com/where-do-you-go-after-simple/
Who: all KB pax, runners, & others who want strength and endurance
What: an A+A/AGT strength endurance program, based largely on The Quick & The Dead book
Where: OYO or with fellow pax at Swole, Meathead, & Olympus
When: WODs will be posted 3 times per week, in conjunction with the above AO’s schedules, or access a link to the entire workout here
How: explosive, perfect movements with sufficient rest
Bell selection: use a bell that you can swing/snatch for 20-30 seconds with perfect, explosive form.
Timing:
* Disclaimer: whether or not those abs are hidden under a protective layer of “cushioning” is OYO.
As if what was about to come wouldn’t suffice, Hoover, Stone Cold and Cheese Curd came in hot from a pre-run.
COP
Low slow squat hold x5
Side straddle hop x10
Arm circles x10
Merkin x10
Arm circles x10
Merkin x10
Imperial Walker
The Thang
Count-off 1,2,3
1 to Soccer field
Burpees incremental +3
Next round audible +2
2 to Half field #1
Jack Webb incremental to 8/32
2 laps
3 to Half field #2
Break Dancers x10
2 laps
Flapjack between fields 1,2 & 3 with field #1 every other.
Bear crawls every other island while mosying between fields.
Cone pickup
Green Sally Merkins /Squats for 3 min
63 minutes
Rogue Boot camp
Geraldo
Hoover
Stone Cold
Mermaid
O’Tannenbaum
Clover
Deep Dish
YHC
Rogue Bag Workout
Flipper
Cheese Curd
Mighty Mite
Rogue Bells Workout
Voodoo
Madison
War Eagle
Moleskine
It was a warm and rainy beginning with a few denying the fartsack. ‘Distancing’ took a bit of planning for YHC, yesterday, and the pax stepped up (albeit in short order with sopping wet sneakers) to crush an AMRAP-style workout across three sequestered fields. Despite the social distancing, these cagy, just glad to get outside, happy clowns were visited by Jack, by bears and finally by Sally.
O’Tannenbaum admitted that despite YHC placing a bright red traffic cone on top of a raised drain cover that he couldn’t find it. Actually some Pax were overheard talking about how glad they were to get some rain to ‘take down the pollen’ so maybe O’Tannenbaum got some pollen in his eye? That’s perfectly fine as together we can do anything!
The combined 50 burpees, flanked by bear crawls on both sides was FUN. So much so that when Deep Dish asked YHC if he pre-ran, he was tempted to say ‘yes’ as if it might explain why he was struggling to keep up with Deep Dish and others. It was likely YHCs slow pace that lead to Geraldo’s temporary defecting to another group. It wasn’t uncommon to see a few breakdancing in the rain at times…a real winner. Later, Stone Cold voiced his frustration in not correctly following Sally’s cadence calls…he wasn’t alone.
YHC thanks all for giving an extra 3 minutes to Sally but he assumed anything goes in a not official beatdown. He also thanks Geraldo and Hoover for the chance to not lead this not official small and distanced gathering.
Cottonmouth…out.
3.35mi
Checked with the Chicken last night to see if he wanted me to Q. He said go for it, so I sat on my couch and typed up the weinke. Funny how the weinke always looks better when you’re sitting on your butt putting it together compared to when you’re actually running it. It turned out to be a burner, which I consider a success, but still, it sucked.
Warmup:
Started at the intersection at the entrance of the Briarcrest Enclave, henceforth known as Briarcrest South Side. Did a little mosey action down to the far intersection for some warmups including:
The Thang:
Moleskin:
Not sure how the Chicken is doing it WHILE practicing some safe social distancing, but he somehow managed to bring not 1, not 2, not even 3, but 4 FNGs this morning. Granted only two of them finished with us, but that’s some hard core EHing right there.
FNG #1, now known as Donovan, is the Chicken’s niece Julia. She’s 16, plays soccer for Parkwood, and hung with us all morning. Kicked our collective buts on the Big Boy Sit Ups, too! Since she’s a soccer player she got the name Donovan after Landon Donovan from the US Men’s National soccer team. It seemed fitting since YHC was named after a female soccer player from the US Women’s National soccer team.
FNG #2, now known as Olive Oil, is down from New Jersey for work. He’s an aviation mechanic and we would’ve named him after the pilot from the movie Airplane! but no one could remember the name. Instead, we found out he’s Greek and got dubbed Olive. Shortly after we appended Oil just for funsies.
Again, it was good working out with folks. Thank you everyone for being respectful of our personal space and practicing good social distancing.
YHC took us out. #cradletograve
Happened to be parked at Amelie’s at 0600. 4 men, coincidentally, did as well. I offered to lead them in 45 minutes of hard work, and, coincidentally, they all said yes, please, kind sir.
Pax: Didn’t catch their names.
Men who were not there: Lorax, Brilleaux, Hops, CHEESE CURD, Chelms
We ran to Palantine and did a Triple Nickel. Merkins at top, Burpees at bottom.
Mary when done. Run over to the high school across 51 over to the benches surrounding the school seal.
10 Step Up/10 Dip/10 Derkin x 5
Mosey over to the parking deck. Run up stairwell 1. 15 x called exercises (2). Run to Stairwell 2 and descend to ground. 15 x called exercises (2). Repeat 2 more times with Mary/Plank exercises between rounds.
Mosey back across the street. Man #6 was there. He did 5 Burpees OYO. Finished.
Social distancing was maintained, of course. Good to coincidentally run into some like-minded men and get some work done. Be well all.
Nothing like starting Friday with a nice easy Swarm-ish type, hour-long, BC led workout…
Mosey down Oxford to the empty lot and plank in the bugs circle up
SSH
Merkins
LSS
Dry dock (I think I got some of these right)
Mosey to bottom of Oxford to island:
30 Mike Tysons
Run 3 laps around island
20 Tysons
2 laps
10
1
Mosey to Deer Meadow hill
Top of hill – 5 one-legged burpees
Bottom of hill – 5 one-legged burpees other leg
Then 4, 3, 2, 1
Mosey to bottom of Ringtail by island:
30 Carolina Dry Docks
3 laps around island
20 DD
2 laps
10
1
Mosey back to top of Ringtail where we lost Sledge. Mosey back down to look and do 30 Bomb Jacks. No sign, let’s keep going. Back to the top for 20, then bottom for 10 and back up.
Mosey back toward the Mill and stop at top of hill by the tennis courts
Bottom of hill – 10 Bomb Jacks
Run backwards up hill then back down – 9 bomb jacks
Repeat until 1
BC dragged us through the gauntlet on this one. Multiple people mentioned he has gone from friend to foe. In between segments the gazelles would have the clydesdales start while they did some mary and then they’d catch them. Apparently I am now considered a gazelle so when offered a head start I obviously took it to which Dasher stopped me and made me come back to wait. I hate love how we all push each other to get better and don’t let anyone catch their breathe give into the easy route.
I did like our new exercise “Have a Nice Day” which consisted of laying on the ground and just listening to the sounds (mostly birds). BC made a great point: take some time to yourself during this time, lay out on a beach or grass (or the mill parking lot was nice) and try to find some peace. There is very little traffic and noise pollution so just take a deep breath six or more feet away and listen and relax.
I think the toughest thing about this quarantine is having to stay away from people. It is hard to be divided in a time when you would turn to others for comfort. We have done a great job keeping communication open and helping where we can but let’s keep up that attitude and continue to help others who need.
Recalc’s company is driving a lot of the mapping and information of the virus with the WHO – let him know if you have questions and he will critique your form ask at work and get back to us.
Be safe!
Take the #DRP
10 Goodmornings, 10 Swings, 10 Overhead Presses
8 Goodmornings, 8 Swings, 8 OH Presses
you get the idea, down to 6, 4, 2
Pick a distance for a sprint then as follows:
Round 1
40 curls, sprint to determined spot, 10 Merkins & sprint back.
30 curls, sprint, 20 Merkins, back
20 curls, sprint, 30 Merkins, back
10 curls, sprint, 40 Merkins, back
R2
40 Goblet Squats, sprint out, 10 LBCs sprint back
30 G S, sprint, 20 LBCs, back
20 G S, sprint, 30 LBCs, back
10 G S, sprint, 40 LBCs, back
R3
40 Flutter Presses, sprint out, 10 Carolina Dry Docks, sprint back
30 F P, sprint, 20 CDD, back
20 F P, sprint, 30 CDD, back
10 F P, sprint, 40 CDD, back
6 PAX started at Poop Island to jog over to the Mill
Upon arrival there were way more than 10 PAX so break up into 2 groups (more running vs less running) and we’re off
Mosey to BC’s house and do some warmups in the driveway.
Mosey to top of Deer Meadow (BC loves this hill):
7’s
Run down – burpee
Run up – do some exercise at top
Mosey to bottom of Oxford to the island
Total of 6 laps around the island in 2 groups. While first group runs second group does exercises:
first 3 laps: 10 merkins – 10 plank jacks
last 3 laps: 10 something – 10 something else
Mosey down the path (watch out for the tree) to the rocks and grab one.
30 curls – 30 overhead press
then 20 each
then 10
Mosey back to COT
Announcements
These are weird times stay safe
Thursday – 9:41 PM – Chicken texts me on GroupMe to let me know it’s on for 6:30 AM in BC south side. Boom. I’m in.
Thursday – 10:00 PM – I tell the M I got the baby in the morning. I mean, she sleeps til 8:30, so plenty of time
Thursday – 10:34 PM – I’m done. Lights out.
Friday – 5:48 AM – Awake before my alarm goes off. Pumped to be posting with some PAX again. Let’s do this!
Friday – 6:18 AM – The baby is awake and she is HUNGRY. The pacifier will NOT do. *sigh* I told them M I’d get the baby. GAAHHHH!
Friday – 6:30 AM – Baby is fed and changed and back in the crib. Text the Chicken I’m running late but on the way!
Friday – 6:33 AM – Parked at the Chicken coop but no Chicken to be found. Start running the cul-de-sacs, hunting Chicken.
Friday – 6:37 AM – GAH!! Start my watch
Friday – 6:41 AM – Found the Chicken! And a few others. Let’s get this party started
The Thang:
Moleskin:
Much thanks to the Chicken for inviting me to join their group. I did the solo thing twice this week but it sucks and it’s hard to stay motivated. I hope you guys are all staying safe and practicing good hygiene and safe social distancing. It’s picking up in NC with the number of cases going from 45 to 123 in just 2 days. Keep on the look out for each other, keep posting, and stay safe
Schneider took us out. #cradletograve
I didn’t want the pax of Waxhaw to have all the fun in posting backblasts, so here’s a backblast of a workout that looked and felt a lot like F3, but it wasn’t. However, it might have had the following components:
Anyhoo, 11 pax gathered under the dark, hazy gloom of the streets of Wessex in order to “stay connected & reach out to those around us”.
We toured the cul-de-sacs of Wessex Square in northern Area 51. Too bad Curd’s house wasn’t decorated for St. Patrick’s Day. And Leprechaun was still bemoaning that Covid-19 stole his St. Patty’s Day Q out from under him.
Reasonably sure Puddin’s hands never touched the ground, nor did his six. Keep pushing, brother! The other members of Trifusenik were not doing the called exercises in someone’s garage or driveway or somewhere in Metro.
Mermaid parked in front of YHC’s house, and while the downpainment did not end in that particular cul-de-sac, he thought it did. After fetching his water, he eventually caught up with the pax for some burpees prior to the Trapezoid of Trust and some announcements. Hammer had already left, unbeknownst to YHC. Last I noticed him, he was walking on the sidewalk towards the launch point with his hoodie off but hanging off his bald noggin.
Speaking of bald noggins – Curd did a sadclown pre-run of 3’ish miles. T-claps.
Clover, also bummed about no St. Patty’s Day workouts, drove a long way for this opportunity to stay connected. He, too, parked on YHC’s street but was driving someone else’s vehicle. Don’t ask.
Cottonmouth was LIFO, arriving from F3Waxhaw or F3SOB land in his monster truck. He jumped right into line with the pax and said something about shooting the Coronavirus in the face on his way in. Much obliged.
Apparently, Lockdown was FNG earlier in the week, before the F3 moratorium on workouts, I’m sure. He kept up well and is sure to be an Area51 stalwart. I think he’s Marge’s neighbor? But I might have made that up? Marge was there, too and was out front with Curd all morning. I did not, however, hear him exclaim his customary Clemson greetings and niceties with Hammer.
The sole proprietor of the #Brewery was also in attendance, and got after it ably. Puddin’ kept asking him how to pronounce Coronavirus in Canadian. Weird.
As for what we did, I can’t really remember other than we did some AYG runs, some merkin variations, some Mary & various planks, and some squats and such. No SSH’s or Plankjack’s, of course.
We did go about 3.3 miles. Apologies for running afoul of Boot camp guidelines. Don’t know what the heck got into me.
We should stay connected and reach out to those around us again soon.
Here’s a cool song entitled “Fear is a Liar”. You should listen to it:
https://www.youtube.com/watch?v=1srs1YoTVzs