Today was the first day of the new kettlebell program and it brought 8 pax out to McAlpine Elementary on a cool, but still humid Monday morning. Since it was a new program and I had plagiarized it, Mighty Mite asked me to Q today. I had every intention of getting to the workout about 15 minutes early, but that didn’t work out and I rolled in at about 5:28. At least I wasn’t late.
In an effort to keep Mighty Mite from bringing up yesterday’s Saints/Panthers game, I decided we were warm and should move on to the Main Event:
The Wolf – Week 1/Day 1
Double cleans x 5
Double front squats x 5
Double military press x 5
Double cleans x 5
Double front squats x 5
Do 3 sets with a work to rest ratio of 1 to 2. The exercises took ~1:00, so we rested 2:00. No resting during the complex, only at the end. Single bells can also be used, just work through the complex on one side, then the other.
Next, we did some Easy Strength to lower the heart rate:
4 sets of 5 double deadlifts
4 sets of 10 merkins on the bells
4 sets of 8 lawnmower rows per side
5 sets of 5 double swings
Waiter carry (single bell overhead with locked elbow) for ~20 yards
Suitcase carry (single bell by your side) for ~20 yards
Switch sides and repeato.
Voodoo complex (single bell):
Swing, high pull, snatch, clean, squat, press. Complete on weak side, then on strong side. Don’t rest until you’re done with both sides. First time through, do 3 reps of each exercise before moving on to the next. Second time through, do 2 reps of each exercise. Third time through, do 1 rep of each exercise.
Mary: elbow plank for 1:15, hollow body hold for 1:00.
Ignition is a challenge, min of 4 miles and one hour so expectations are high. Today was no exception.
Mosey to the Lawson club house for a simple warm up, we did stuff
The thang. 7’s on the back hills of Lawson and suicides on the front. Merkin shredders and squats. Burpees and merkin shredders
Moleskin: Good to see Stinger on the SOUTHSIDE he killed it an pushed himself. Glida and BC led the pax and didn’t even seem to be breathing, you both suck. Ice admittedly was sucking wind this morning but he gave a solid finish along with Glida and Deflated who always kills the back half of a work out. Not much mumble chatter and everyone pushed!
Anoucnements: Christ’s Closet loading this friday 4-6 PM @ 6025 New Town Road
Giving Event this Saturday 7 AM 503 Maurice Monroe
A zero running work out has challenges to keep the HR high but we found away to remedy that.
WU- 15 SSH, 10 Merkins, and something else.
The thang: Mosey to the hill with cinder block, 11’s on the hill squats at the top, shoulder presses at the bottom. Mosey to the parking lines, 11 lines variations of lunges, squats, calf raises, and curls with descending reps. Back to the hill, alt lunges for the finish.
Great morning, saw grit by all!
The next 12 weeks of Swole, Meathead, and Olympus will focus on workouts from the book More Kettlebell Muscle by Geoff Neupert. This book is based on complexes (a series of compound exercises performed sequentially with the same weight and without rest. All the reps of one exercise are completed before moving on to the next exercise in the sequence) and chains (a series of compound exercises performed sequentially in which each exercise is performed once before the sequence is started again. Each time the sequence is performed is considered one repetition.)
This is a complex:
This is a chain:
Complexes build up local muscular fatigue quickly, so the work you can perform is limited by the weakest exercise in the complex. Chains spread the fatigue over more muscle groups, allowing you to do more work overall.
All of the workouts in this program can be performed as complexes or chains, giving the Q the opportunity to inject a little variety into them. While all of these workouts are written for double bells, pax can modify to single bells if they are less experienced, working through injury, or need to deload a bit. #youvsyou
The workout should be structured as follows: warm-up, MKM program, and finisher (easy strength, another complex/chain, carries, Mary). The only part of the workout that is programmed is the MKM portion, the rest is up to the Q.
We will work through two 6-week programs from the book. The workouts will be the same each day of the week, but the # of sets and work:rest ratio will vary over time.
The first workout is called The Wolf and it’s based on the squat because “the legs feed the wolf.” The second workout is called Clean ‘Em Up 2.0. As you can imagine, it’s based on the double clean.
The schedule can be found here.
We don’t do a lot of jerks, so feel free to substitute push presses. If you plan to do the jerk, keep in mind these cues:
The Jerk is a “3-D” exercise:
The schedule showed Das Boot on Q, but it was Big Tuna taking the Leader today! Here’s what happened:
5:30AM Launch for a quick mosey and COP Warm-up.
SSH x 15, IW x 15, Plank for Calf-Stretch & Runners-Stretch, and finish with 10-Merkins OYO.
Mosey to front of school for Board of Pain (inspired by Smokey) to complete 10-Reps of the following:
On the odd number’s, make the long-run down the driveway and even number’s, make the short-run to the playground.
Finished strong with Merry:
LBC x 25, Pistol Crunch Right x 25, Pistol Crunch left x 25, Pretzel Crunch Right x 25, Pretzel Crunch Left x 25
It was a good spirited group of PAX today. Initially, they were engaged with the Board of Pain until I shared that the board is a ladder separated by the running. Oh, how those groans quickly turned to grunts of repetitive exhaustion. (Speaking for myself of course!)
Our prayers are with One Star and his family as his Mother is dealing with some medical issues.
Special Thanks to Das Boot and his continued Leadership at the Body Shop. Thanks for letting me Q-Jack!
DICCS given followed by a short mosey to the parking lot behind the school.
WARMUP: 20 side straddle hops
15 Moroccan night clubs
Upward and downward dog
The RHOMBUS – its a lot like 4 corners but shaped differently.
Corner 1 – 25 Dips on the benches (Was supposed to be 20 but Elmers punished us for teasing him about how he says DEEIPS)
Corner 2 – 20 Rocky Balboas
Corner 3 – 20 LBCs
Corner 4 – 20 Flutters
In the middle 5 Bobby Hurlys after each excercise
Rinse and Repeat
Next we went to the back of the school and at alternation lights we did
then 5 Jump squats
We went up the driveway to the exit, then came back in and went to the entrance driveway
We finished at the parking lot behind the school and circled up and did
20 Moroccan night clubs
20 Low slow squats
did this 2X
Then we moseyed to the entrance of the school and did 25 Rocky Balboas
then we went under the overhang and did 3 sets of air presses and 2 sets of Jabs
25 times for each except the first set of air presses, Q forgot to count.
We then moseyed to the front of the school where we paired up One guy ran and the other partner began the exercise and as a team we had to do:
Fiddy Donkey Kicks
Fiddy Mike Tysons
Fiddy gas pumpers
Fiddy low slow squats
Audible added here
We then returned to COT where some guys finished their Big boys some guys did have a nice day.
This is one of Elmers first Q’s not is VQ but not far off, I think this is number 2. He did a great job! The guys were very supportive of him and I think everyone got a good workout.
Luckily YHC was finally added to the SOB Slack page in time to get a DM fro Teddy and Wingman following up on a request weeks prior to Q at the often visited, but never led site in SOB land. The Waxhaw-Marvin Crew are frequent visitor to the point we are regulars, so we often need to pay our dues..
The first Monday after the NFL season was bound to be a little short, if not short, beat up from the weekends festivities.
Had a total of 8 Pax with about as many of the regular runners for the early smokescreen jaunt. does tDat run have a name? If not, I think I just named it.
quick mosey out to NW lot for SSH/IW/MNC/PP. another mosey to the bank for some of the easiest assisted peoples chair Jabs, Calf Stretch, Runner stretch, Up/Down Dog.
Head toward the Anails bar…. 5 burpees x2 en route. then lungwalk halfway to the Rockpile, 5 more burpees, then slow mosey to rocks.
pick a partner for a lap with workout
Wave goodbye to Sweetwater who had to go take kids to school
Head back to COT with 5 more burpees, and stop at the assisted peoples cahir (now called the Peoples Court since its not really court or the real peoples chair)
Finish some Flutters at COT.
this was my first Q at Firestarter with more to come as i start keeping an eye open as to areas and places to work with. Good small group today with a focus on more upperbody work. lots of Chatter about the upcoming week 2 IPC and how much it will suck.
15 PAX showed up at Dromedary for a hump day post. Humidity was back with a vengeance so reminder that summer in Charlotte has not gone away yet.
Mosey around parking lot. SSH, IW, Moroccan Night Clubs, Plank & Mountain Climbers. Stretching – up/down dogs, calves, runner’s pose.
Entrance road to around globe – Alternate light poles on left with 2 exercises. 10 SSH’s / 5 Bobby Hurley’s .
Mosey to MRMS front entrance courtyard / canopy:
To the MRMS rear patio. Whiteboard with exercise routine on display. Sets/reps consisted of:
Run lap around track. At half way point, 2 Burpees.
Repeat all of the above one more time. MRMS canopy changed up slightly with PAX calling out ab exercise of choice after arms. MRMS rear patio changed to 15 reps each, 30 for legs.
Mosey back to MRHS parking lot. 7-Ladder consisting of Mike Tysons & Bomb Jacks.
Mosey back to COT.
Rain held off but work-out and humidity had everyone drenched.
Announcements / Closing
Convergence, IPC and 9/11 event all planned for Saturday. Stay tuned for more details and logistics. Prayers for family members of One Star, JWow and Johnny Utah.