Partners in Pain

Partners in Pain

7 assembled for their weekly test of strength and fortitude, known as Meathead.  Though #TBQ was avoided, it came close.  Here’s how:

Disclaimer

The Thang

COP:

• One-hand swings – Left – 10 IC (20 swings)
• Imperial walker – 15 IC
• One-hand swings – Right – 10 IC
• Low slow squat – 15 IC
• One-hand swings – 10 IC  (5 left, 5 right)
• Windmills – 10 IC
• One-hand swings – 10 IC  (5 left, 5 right)
• Prying squat – 3
• One-hand swings – 10 IC  (alternating left & right on pax count)

Partner up

Round one:

• P1 – 5 deep goblet squats + 10 squat jumps
• P2 – merkins
• 5 rounds

Round two:

• P1 – 10 double-bell floor presses + 5 explosive merkins
• P2 – bodyweight squats
• 5 rounds

Round three:

• P1 – 10 double-bell deadlifts + 5 double-bell swings
• P2 – single arm presses or merkins
• 5 rounds

Round four:

• P1 – 10 lawnmowers/side + 5 high pulls/side
• P2 – single leg romanian deadlifts
• continue until time expires (most got 2-3 rounds)

Fini

COT

Announcements:

1. Kevlar converges with Joust tomorrow, 6/23
2. Keep the family of Cheech in our prayers, as the F3 Nation and the brothers of F3 Lexington mourn the loss of our brother who died last night after being hit by a car while running during a workout.
   1. Let’s use this as a reminder to be extra vigilant about staying visible during our workouts (headlamps, reflective gear, blinkies) and choosing the safest routes available.  But keep in mind, just be cause you can be seen doesn’t mean you will be seen – the driver has to be looking.

Naked Moleskine:

Great job by all today.  Lots of good 2nd F among the partners, as they pushed through, and everyone was getting after it.  Some may have needed larger bells and YHC may have needed smaller bells, but it seemed everyone got their money’s worth by the end.

The goal was to double-down on stressing body parts with KB + bodyweight superset, while allowing slight recovery with the opposing movements yet keeping the heart rate high.  It did look easier on paper, as always.  With overly ambitious bell selection and a head-cold sapping available energy, YHC was light-headed and nearing #TBQ by the end.  After a few minutes of rest, enough strength was available to drive home (thanks YL for checking).  At least for YHC, a little more recovery would have been nice, but some were able to get in extra sets – so maybe it all balanced out.  That’s really one of the beauties of a Meathead/KB workout – you’re in control of the intensity based on your bell size selection, regardless of what exercises the Q calls.

Thanks, as always for the opportunity to lead.  Aye.