The Magnificent Seven

The Magnificent Seven

7 meatheads for the last cool morning of the Summer Solstice weather break, eager to put in some work.  YHC was eager for a higher rep session, so when the Site Q made the request, it had to be delivered.

The Thang

COP:

• Racked carry across the parking lot and back
• IW – 20 IC
• Prying Squats – 3 variants

Main event:

• 100 1-hand swings – in 10 sets of 10 reps, every 30 seconds
• 100 Clean + Press + Reverse Lunge complex – 10 sets of 10 reps, every 90 seconds
  • Use a golf towel to allow a full range of motion in the reverse lunge, lightly touching the knee to the pavement

Breather:

• Waiter Carry across the parking lot and back
• Farmer Carry across the parking lot and back

Finisher:

• 7 Goblet Squats (go for a full range of motion, with good form)
• 7 pullups
• 7 sets OYO

Mary

• Pullovers
• Meat Cleaver (?) – leg raises while holding bell overhead
• Wipers – legs move side-to-side while holding bell overhead

Done

COT

Announcements:

1. Order Area 51 high-vis running shirts by this Wednesday, June 22.
2. F3 Golf – July 29
3. Area 51 pool party – Aug 20 – Candlewyck
4. Southern Discomfort – Oct 22
5. Area 51 Christmas party – Dec 2

Naked Moleskine:

Great work today by all.  Not tons of #mumblechatter today, other than “are you serious?” a few times.  Yes, YHC was and it seems so were you all, as you dug in and got right to it.  T-claps.

This workout was a modification of a Meathead workout YHC led a few weeks ago, which itself was a modified version of a #sadclown workout YHC made up a few weeks prior to that, attempting to “de-load”.  #fail  The workout was not a de-load, and the suck-factor was high enough that YHC has now shared it with you all twice.  YHC did learn from the Meathead debut and shortened the clean-press-reverse lunge cycles to 90 seconds each, which worked very well.  About the only thing that didn’t work well was YHC’s left knee did not like the lunges, so the range of motion had to be reduced.

The finisher set was tweaked into a 7×7 superset, which worked better, and the pullups were added in place of lawnmowers because, well, you’ve got the bars right there, and we need more cowbell!  Er, pullups.

Also modified today was a new, non-rock playlist.  It went better today than the last time it was tried, so that’s a win.

All in all, a better workout than the Meathead folks got a few weeks ago, and hopefully, a nice change of pace for you all.

Thanks for the opportunity to lead!

Aye.