Raging against the machine

Raging against the machine

11 bros posted at Meathead this morning to see what YHC had up his sleeves (yes, YHC wore sleeves to Meathead).

The Thang

Warm up:

Head down to the small island of grass near the playground for a little joint mobility work. YHC got some of this from a tweet someone put out there about two quick exercises you should do before every workout. I think it was Wild Turkey, but can’t verify.

Prying squats (with or without weight, opens up the hips)
Dead hangs from the playground equipment (decompresses the spine)
2x TGUs per side (all-around great KB exercise) #crowdpleaser

Head back up to the parking lot for some tabata cycles. 30 work/:30 rest:
1) Alternating swings
2) Military press R
3) Military press L
4) Lawnmower L
5) Lawnmower R
6) Snatch L
7) Snatch R
8) Russian twist with kettlebell
9) Squat – unloaded pistol for round 1, pax choice for subsequent rounds

Repeato x 2 for 3 rounds through

Finisher: Go heavy

• 3x 1H swings, 3x high pulls, 3x snatches each side
• 4x 1H swings, 4x high pulls, 4x snatches each side
• 5x 1H swings, 5x high pulls, 5x snatches each side

Six Minutes of Mary – pax choice:

1. Fletch – flutter press x 20 IC
2. Brushback – dolly x 20 IC
3. High Tide – KB pullovers x 7 OYO
4. Soul Glo – can’t remember #cobains

COT – Thanks to Horsehead for the takeout.

Moleskine

YHC built this workout based on an article from StrongFirst. The goal is to focus on 7 basic human movements (push, pull, hinge, squat, loaded carry, rotation, counter-rotation). If you want to read the article, you can find it here. We didn’t quite hit them all, but YHC feels like we got our money’s worth.

There were some groans when YHC announced we’d be doing Turkish Get-Ups during the warm up. Although they’re brutal, TGUs are a great exercise, you can read all about them here (Bulldog).

The goal for this morning was to allow the pax to use some smaller bells for the single arm work (primarily the military press) and some larger bells for the ballistic exercises (swings, snatches, etc.).

The music was the 90’s alternative mix on Spotify, which reminds YHC of high school/college. #glorydays It was reasonably well-received until Rage Against the Machine came on and dropped f-bombs for about 30 seconds straight, echoing Bulldog’s response to the call for TGUs. #refusenik

The pistol squats were tough and definitely need some work. YHC attempted one set (#nobalance) and then moved on to the relative comfort of teabag squats.

Feel free to chime in with any mumblechatter YHC missed.

Thanks to High Tide and Brown for allowing YHC to lead this morning and thanks to the pax for showing up and putting in work.

Announcements

1. Brackets are due today for the F3 Area 51/SOB March Madness brackets. No $ involved, just another chance to heckle each other. Link is here.
2. Last day to sign up for the 2016 Spring Mud Run is tomorrow! The MR will be held on April 30 and the Area 51/SOB preblast is here.
3. F3 Dads: A Night with the Knights is coming up on May 14th. Information can be found here.
4. StrongFirst is putting on a KB clinic in Charlotte on April 3. High Tide is signed up. That day doesn’t work for YHC, so I’ve reached out to SF about another session on either July 30 or 31. Sign up for the April 3 date is here. Cost is $299 for an 8 hour course with a senior SFG instructor.