Better than a Burpee

Better than a Burpee

I came in on two wheels this morning (forgot to load the car last night) and found 5 pax ready to kick Monday in the teeth at Swole. After unloading my bells and issuing a quick disclaimer to the veteran pax present, we got moving.

Warm up:

• SSH x 20 IC
• Windmill x 10 IC
• Prying squat x 2 IC

Main Event:

• Neupert: 10 sets of 2 DCL and DMP every :45 seconds
• Complex: merkin, snatch L (weak side), merkin, snatch R (strong side) x 5. Repeato for 5 total sets. ~:30 of rest between sets.
• Easy Strength: 2 sets of 5 single-leg deadlifts (per leg), 2 sets of 20 merkins, 2 sets of 10 supine rows on the railings, 2 sets of 10 snatches (per side).
• Carries: farmer out/back, then waiter out/back, switching arms. Walked to the far curb.
• Mary: plank, hollow body hold, glute bridge. 1:00 each

Announcements:

• The Functional Strength Challenge will be 5/22 at Old Providence Elementary. This is open to all pax and is focused on 3 exercises: the deadlift, pull-up, and snatch. There will be different categories for different experience levels (Meathead, Respect, Pax). Check out High Tide’s pre-blast.
• The Rut-Breaker Challenge will start in May. It’s meant to get you out of your comfort zone (or rut) and get you posting at new AOs and new regions. There will also be a monthly CSAUP and rewards for EHing new pax. Check out Flipper’s ever-evolving pre-blast on the inter webs.
• Speaking of CSAUPs, the Stone Chicken is being offered by the SOB pax on 4/24. Run from Da Vinci to Stonehenge, where you will complete 30 minutes of the workout, then run back to Da Vinci for another 30 minutes of boot camp. The running between sites should be ~9 miles, with routes mapped out by our region’s Magellan, a/k/a Tuck.
• One more CSAUP is being offered – the South Mountain Run on 4/17. Check out Midriff’s pre-blast for more details.

Moleskine:

• The merkin/snatch complex reminded a lot of the pax of a burpee (without the embarrassing flying squirrel part). Even thought they were rough, we all agreed we’d rather do them than burpees.
• #cobains to the pax for the excessive merkins and snatches. I made a last minute change to the weinke and we ended up a little heavy on those exercises. Unfortunately, my options were limited due to leg soreness from Saturday’s workout and the need to be able to walk later today.
• 50% respects at this morning’s workout, which is pretty standard for the kettlebell workouts. All were putting in hard work and keeping the mumblechatter moving.
• Wild Turkey has been posting at Swole and SACS regularly since we launched the first program last January and is definitely getting stronger. I’m pretty sure he lifts the sofa off the ground with one hand to vacuum under it, just like Magda on speed. #somethingaboutmary
• Mighty Mite kept his distance, probably because he’s aware of Frehley’s flatulence. I hope that man can get vaccinated soon because I can’t tell if he’s even working hard when he’s that far away…
• Uncle Leo has the best Mary game in town. I almost farmed it out to him today since my Mary isn’t very creative. He better be ready because I’m going to call on him the next time I’m Qing. During the hollow body hold, he did the canoe while I did the boat and I don’t think he was shaking as much as I was.
• It’s been good to have Cottonmouth join us for the last month or so. He says his knees are jacked up, but I haven’t seen an impact on his performance at any of the workouts. I think he even did all those squats on Saturday.
• Frehley’s is clearly making gainz because he’s in the market for a pair of 24kg bells. For now, he’ll have to settle for my loaners. Happy to share!
• Thanks to the pax for coming out and following my lead this morning. That makes three bell workout Qs in a row for me. It’s always a pleasure to lead such fine men with a shared love of bells. With the weather getting warmer and people putting their marathons behind them, hopefully we’ll see more pax out at the gear workouts.