Where is everyone?

Where is everyone?

YHC pulled into the lot at Calvary this morning with about 5 minutes to spare and found Big League Chew and The Worm waiting for me. Considering my late arrival, I was perplexed by the paucity of the pax. Where are my regulars? Where is my co-site Q? Will SACS have more pax, leading to a text from Cheese Curd, taunting me? These questions would have to wait since I had a workout to lead. I was unloading my bells and chatting with BLC and Worm when an unfamiliar vehicle arrived and out climbed Grimes, son of Philmont.

Warm-up:

• SSH x 20 IC
• 10 swings
• Windmills x 10 IC
• 10 swings
• IW x 10 IC
• 10 swings

Main Event:

• Racked squats – 4 sets of 3 per side
• Heavy swings – 5 sets of 15 reps
• Lawnmower row ladder – 4 sets of 3 per side/2 per side/1 per side
• Heavy deadlifts – 5 sets of 10 reps
• Upright rows – 5 sets of 15 reps (YHC realized that 12 would probably have been better here, but once you start, you have to finish)
• Reverse sit-ups with bell anchor – 4 sets of 10 reps
• Static Holds – :20 with bell(s) overhead, :20 with bell(s) racked, :20 with bell(s) by your sides for 3 rounds (4 for Grimes)

The End. COT with the Meathead pax that joined us as we wrapped up.

Announcements:

• Functional Strength Challenge this Saturday at Olde Providence Elementary at 7:00. Max snatches in 5:00, max pull-ups, max deadlifts. Join us and test yourself. We haven’t been training for this event, so it will be a good chance to establish a base line.

Moleskine:

• Thanks to the pax that posted this morning. The Worm is a regular and was attending his third kettlebell workout in a row after hitting Swole and Skunkworks. BLC was making his first post at Meathead in over 4 years based on my records. Grimes was making his second post of the week after joining us for Swole on Monday.
• Since we’re between programs, I pulled the weinke together with a mix of exercises pulled from the KBOMG program we just finished. I tried to mix it up and give the pax a full-body workout without overdoing anything.
•  The plan is to have a new program ready for Monday. I’ve outsourced spreadsheet creation, so you really can’t blame me for the next program! I hope you’ll join us in the gloom.