- QIC: wingman
- Pax: emoji, Flipper, high_tide, Krzyzewski, mighty_mite, olympus, Voodoo
I can’t walk
DATE: 2023-03-04 AO: Olympus Q: voodoo PAX: voodoo, flipper, mighty_mite, Krzyzewski, high_tide, Emoji FNGs: None COUNT: 6 It was a beautiful day to swing some bells. After Flipper and I did a 3-mile zone 2 HR training (easy) pre-run, we got down to lifting some heavy bells.
Since I didn’t want to deal with a bunch of refuseniks on the first exercise, I skipped the SSH and started with IW x 10 IC, followed by 10 swings (where HT picked a bell that was too small and almost launched it). Then 10 windmills/10 swings/10 arm circles (fwd/bwd)/10 swings. We had a lot to do, so we moved on.
The Thang (combination of workouts C and D of week 1 of the Kettlebell Only Muscle Gain Vol. 2 8-week workout program): 1) Double KB rack squats – 4 sets of 6-8 reps depending on weight 2) The “W” Complex – :30 AMRAP of 1 racked squat L/goblet squat/1 racked squat R. Don’t put the bell down, just flip it around between positions. Most pax got ~10 reps per round. Rest 1:00 and do 4 sets. 3) Double KB Heavy Dropsets – Heavy clean + push press x 2 reps, then clean + strict pres x 8 for 4 sets. 4) The Extinguisher – 5 double swings/5 double somersault squats, 4 double swings/5 double somersault squats all the way down to 1 double swing/5 double somersault squats. #legkiller These were supposed to be dead stop swings, but the Q forgot that part. #oops 5) Heavy 1 arm row ladder – 3 L/R, 2 L/R, 1 L/R for 3 sets 6) EMOM x 10:00 – Odd minute – 7 lying KB pullovers, Even minute – 3 double KB snatches 7) Various double KB static holds (OH, rack, farmer) until time was up.
We joined The Rock for COT and Ductwork did a great job taking us out.
Announcements: 1) Please keep Sensei and his family in your prayers as his wife Judy deals with a medical situation. 2) Please also pray for Turkey Leg as he lost his uncle this week and his aunt is also ill. 3) SOB Beer Run is today. Start at Charlotte Beer Garden at noon and end at OMB around 3. Please arrange for an Uber home. Clown car leaving from Woody’s (The Brave) at 11. 4) Waxhaw Trail Fest is coming up in May. Check Slack for details.
Moleskine: We had a great crew out there this morning. Unfortunately, Pelosi is on IR with a minor back tweak, but expects to be back next week. Mighty Mite was very helpful in looking ahead at the exercises to get us all psyched up for things like double snatches, which are always a crowd pleaser. Hight Tide had to conveniently take a potty break during the Extinguisher complex. Coincidence? I don’t think so. I don’t think Krzyewski ever took off his fleece, which was impressive considering the temps and sun exposure he was getting. Maybe I’ll buy him a vest. Flipper was having fun with the count during warmup, but it didn’t last once the squats started. He also bailed early so he could beat up on his son’s 8-year old soccer team or something. Emoji decided he didn’t want to run today and took to the bells with alacrity. The guy is like an enthusiasm fire hose, spraying it everywhere. Definitely helpful as we were grinding through some tough sets.
Since I didn’t want to deal with a bunch of refuseniks on the first exercise, I skipped the SSH and started with IW x 10 IC, followed by 10 swings (where HT picked a bell that was too small and almost launched it). Then 10 windmills/10 swings/10 arm circles (fwd/bwd)/10 swings. We had a lot to do, so we moved on.
The Thang (combination of workouts C and D of week 1 of the Kettlebell Only Muscle Gain Vol. 2 8-week workout program): 1) Double KB rack squats – 4 sets of 6-8 reps depending on weight 2) The “W” Complex – :30 AMRAP of 1 racked squat L/goblet squat/1 racked squat R. Don’t put the bell down, just flip it around between positions. Most pax got ~10 reps per round. Rest 1:00 and do 4 sets. 3) Double KB Heavy Dropsets – Heavy clean + push press x 2 reps, then clean + strict pres x 8 for 4 sets. 4) The Extinguisher – 5 double swings/5 double somersault squats, 4 double swings/5 double somersault squats all the way down to 1 double swing/5 double somersault squats. #legkiller These were supposed to be dead stop swings, but the Q forgot that part. #oops 5) Heavy 1 arm row ladder – 3 L/R, 2 L/R, 1 L/R for 3 sets 6) EMOM x 10:00 – Odd minute – 7 lying KB pullovers, Even minute – 3 double KB snatches 7) Various double KB static holds (OH, rack, farmer) until time was up.
We joined The Rock for COT and Ductwork did a great job taking us out.
Announcements: 1) Please keep Sensei and his family in your prayers as his wife Judy deals with a medical situation. 2) Please also pray for Turkey Leg as he lost his uncle this week and his aunt is also ill. 3) SOB Beer Run is today. Start at Charlotte Beer Garden at noon and end at OMB around 3. Please arrange for an Uber home. Clown car leaving from Woody’s (The Brave) at 11. 4) Waxhaw Trail Fest is coming up in May. Check Slack for details.
Moleskine: We had a great crew out there this morning. Unfortunately, Pelosi is on IR with a minor back tweak, but expects to be back next week. Mighty Mite was very helpful in looking ahead at the exercises to get us all psyched up for things like double snatches, which are always a crowd pleaser. Hight Tide had to conveniently take a potty break during the Extinguisher complex. Coincidence? I don’t think so. I don’t think Krzyewski ever took off his fleece, which was impressive considering the temps and sun exposure he was getting. Maybe I’ll buy him a vest. Flipper was having fun with the count during warmup, but it didn’t last once the squats started. He also bailed early so he could beat up on his son’s 8-year old soccer team or something. Emoji decided he didn’t want to run today and took to the bells with alacrity. The guy is like an enthusiasm fire hose, spraying it everywhere. Definitely helpful as we were grinding through some tough sets.
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