We usually start easy



We usually start easy

I returned from my 3 mile pre-run with Joker, who peeled out to go to SCMS to train for the next Beer Mile, and found Cottonmouth and High Tide unloading bells. As I got my gear unloaded, Butterfinger joined us, making good on his Slack promise from the night before. After loaning him a few bells and giving him a bit of a disclaimer, we got started on the warm up.

  • SSH x 20 IC
  • IW x 15 IC
  • Prying Squats x 2

On to the Neupert part of the workout: 10 sets of 6 double swings on ~:45 intervals

It had been a little while since we attempted the Eagle/Goshawk, so we I decided to do that. Both complexes consist of 8 squats followed by a 20 meter farmer/suitcase walk repeated 8 times without putting the bells down. The Eagle requires doubles and the Goshawk singles. We mixed it up and some pax used singles and some doubles. In an effort to actually complete the Eagle, I elected for the double 16s. It worked a lot better than the 24s, but was still extremely difficult. I think everyone got through all 8 rounds without putting the bells down. This was surprisingly hard on the grip and traps (at least for Cottonmouth and me).

Next, we moved on to Easy Strength:

  • Deadlifts – 2 sets of 5 reps (heavy)
  • Bottoms up presses – 2 sets of 5 reps (we hadn’t done any bottoms up work in a while, so it was good to try these with some lighter weights)
  • Upright row – 2 sets of 5 reps
  • 5 sets of 10 snatches L/R with :45/:40/:35/:30 seconds rest between sets

Lay on the ground to catch our breaths and then we moved on to some carries:

  • Racked carry x 1:00 out (1:00 recovery)
  • Farmer carry x 1:00 back (1:00 recovery)
  • Waiter carry (weak side) x 1:00 out (1:00 recovery)
  • Waiter carry (strong side) x 1:00 back (1:00 recovery)
  • Bottoms up (weak side) x 1:00 out (1:00 recovery)
  • Bottoms up (strong side) x 1:00 back (1:00 recovery)

Time for Mary:

  • Hardstyle elbow plank x :40, :20 rest
  • Hollow body hold x :40, :20 rest

COT with the RockZero pax – thanks to Flipper for the takeout

Announcements:

  • Functional Strength Challenge (FSC) – Max pull-ups, max deadlift, max snatches in 5:00. Different classes for different experience levels. May 22 at Old Providence Elementary. Check out High Tide’s pre-blast here.
  • The FSC is part of the broader Rut-breaker Challenge that Flipper is pulling together that starts in May. There will be a series of monthly CSAUPs and a competition to EH FNGs and post at different regions/workouts. Check it out and get out of your rut!

Moleskine:

  • Butterfinger mentioned an interest in Olympus last night on Slack and War Eagle tagged me in his response. It was great to have him join us today. He’s new to bells, but did great and was picking up the exercises like a pro. I look forward to seeing him come back out to the gear workouts.
  • Cottonmouth has become a regular over the last few weeks as he works his way back from his knee injuries. He was killing it out there and I believe he did all 64 of his squats during the Eagle.
  • High Tide brought more bells than me and was rarin’ to go when I got back from my pre-run. He was killing it on the double swings and you know he loved all the carries.
  • Frehley’s Comet rolled in just in time for the Goshawk. He had already gotten smoked at Wild Turkey’s Stonehenge workout, but you wouldn’t have known it from the way he crushed the workout. It was great to have him out there this morning.
  • The backblast title is a direct quote of what Cottonmouth told Butterfinger toward the beginning of the workout. I don’t consider 60 double swings easy, but you do you, Cottonmouth.
  • I’m Qing Swole on Monday to complete my bell Q trifecta. I hope to see you out there!

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Area 51/SOB, Meathead co-site Q

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