Author Archive Chum

The Meathead Hollywood HIITs tour

YHC rolled into to the gloom of meathead with his bell in one hand and blue box of tunes in the other. 45 minutes and 12 more pax later, one of these had been worked hard and the other hardly worked.

COP (for the sake of catching strays)

  • SSH x 20IC

THE MAIN THANG

Round 1 – THE DIRTY DOZEN (1967, Action/Adventure, Thriller; starring Charles Bronson, & 12 other blokes)

  1. 2-HANDED SWINGS X 12
  2. 1-HANDED SWINGS (LEFT) X 12
  3. 1-HANDED SWINGS (RIGHT) X 12
  4. CLEANS (LEFT) X 12
  5. CLEANS (RIGHT) X 12
  6. OH PRESS (LEFT) X 12
  7. OH PRESS (RIGHT) X12
  8. HIGH-PULLS (LEFT) X 12
  9. HIGH-PULLS (RIGHT) X 12
  10. SNATCHES (LEFT) X12
  11. SNATCHES (RIGHT) X12
  12. SQUATS X 12 (GOBLET OR PISTOL)

Round 2 – THE MAGNIFICENT SEVEN (1960, Action/Adventure, Western; starring Steve McQueen, et al)
(Partner with like size bell; pax 1 does exercise, pax 2 breathes)

  • DOUBLE KB SQUATS X 6
  • DOUBLE KB PRESS X 1
  • REPEATO GOING 5:2, 4:3, 3:4, 2:5, 1:6
  • DOUBLE KB SWINGS X 6
  • DOUBLE KB HIGH-PULL X 1
  • REPEATO GOING 5:2, 4:3, 3:4, 2:5, 1:6

Round 3 – THE HATEFUL EIGHT (2015, Western; starring Samuel L Jackson and seven other fools)
(Partner with like size bell; Pax 1 does the exercise, Pax 2 does Crunchy Frogs, then flapjack till whole list is complete)

  1. DOUBLE KB SWINGS X 8 (DEAD-STOP)
  2. DOUBLE KB CLEANS X 8 (DEAD-STOP)
  3. DOUBLE KB HIGH PULLS X 8 (DEAD-STOP)
  4. DOUBLE KB SNATCHES X 8 (DEAD-STOP)
  5. DOUBLE KB PRESS X 8
  6. DOUBLE KB SQUAT X 8
  7. HIGH-PULL / SNATCH COMBO X 8
  8. CLEAN & SQUAT X 8

6MOM – THERE’S SOMETHING ABOUT MARY (1998, Comedy; starring Ben Stiller, Matt Dillon, Cameron Diaz (did you even notice the rest of the list?))

  • Russian Twist x 10 IC
  • Luganis x 10 IC
  • Good Mornings x 20 OYO
  • RDL x 10 each leg
  • KB swings x 20 OYO

COT

MOLESKINE

Not sure who or what to expect, YHC came with one thing in mind; heavy and lots of it. Not sure how to pull this off with such an accomplished PAX of meatheads, so he resorted to the basics, a bigger library of tunes, and some Saturday Matinee esque movies. Maybe he shouldn’t have been so lax with his tune selection, afterall it is go heavy or go home and a slower LeCrae doesn’t quite fit that bill; at least that is what the grumble chatter was about. Round 2 he used a bootcamp style rep-count for the sevens which tripped up some of the more 0.0 pax, but they caught on. By the time we got to the Hateful Eight, mumble chatter was knocked down a notch while everyone grinded out each set of eight with hateful force. Then we got to the MARY, but by this time single bells were a welcome repose. Then the alarm bell and time to end it for today.

  • It was nice to hear the coaching encouragement of Witch Dr for the PAX to adhere to form over speed.
  • Eventhough Brown is down one arm, the other half will only get bigger.
  • Blue bells in the pocket? really?
  • YHC has gotta work on that Pistol squat; don’t Q it if you can’t do it, right.
  • Keep it straight and stiff
  • Nuff said

Thanks again for the opportunity to lead. It’s always an honor.

The phone wasn’t working right at the end, and YHC memory is not what it was. Please sound off if he forgot your name in the roll-call.

AYE!

Take Brown’s advice: You shouldn’t workout 12 hours before Meathead

8 pax (2 site FNG’s; Sparkle City & Witch Doctor) wandered onto the Meathead stomping grounds (including one 2-wheeler) for another round of supersetpalooza to the #earworm of LK’s “American Woman”

WARM UP:

2 TGU’s left side
farmers carry to end of lane
2 TGU’s right side
farmers carry back to beginning of lane
2 TGU’s left side
stacked carry to end of lane
2 TGU’s right side
stacked carry back to beginning of lane

THE THANG:
(9 periods of 45 seconds work with 15 seconds rest for 2 rounds)

  1. Alternating Swings
  2. Military Press Left
  3. Military Press Right
  4. Row Left
  5. Row Right
  6. Snatch Left
  7. Snatch Right
  8. Russian Twist
  9. Goblet Squat

HEAVY SET
(Partner Up, Double Bells, AMRAP 10min)

  1. MILITARY PRESS x10
  2. DOUBLE SWING x10
  3. CLEAN & SQUAT x10

MOLESKINE

  • Brown has taken his goal of swole to a whole new level by doing a BroGym workout 12 hours before a CHUM led Meathead. Let that be a lesson to us all in how to push through to a goal. He grunted and he groaned but the Brown machine pushed on.
  • Site FNG’s Witch Doctor & Sparkle City may be new to KB’s but it didn’t take them long to figure out how we meatheads swing it.
  • YHC needs better vision in the gloom, he mistakenly called Probation by the wrong name. Sorry dude. #neveragain
  • Fletch & Soul Glo are well oiled machines, or maybe that was just the sweat, but there was no sounds, no grunts, nothing coming out of their corner. Just lots of strong work. If it’s that easy, then modify up. Swing on brothers.
  • Hacker did a great job holding onto his bell in the midst of the #f3rainstorm happening in his corner. #noflyingbells this time. Now just hang on to the Fury today.
  • YHC really wanted to introduce these Meatheads to his version of the #sallyup challenge, but alas time was not on our side and he had to cut it short.
  • Of all the tunes coming out of the blue box, #americanwoman is the only one that wont stop in my head this morning.

Thanks again fellas for the opportunity to step in front and call out exercises. It’s been a real pleasure and honor.

Till next time,
Chum

God brought the heat, these meatheads fought the pain

Chalk Out, playlist on, disclaimer done, time to warm-up

COP

2-handed swings x20 OYO, followed by Merkins x10 OYO
rinse and repeat, taking a merkin rep away with each set till none.

THIS THANG IS SIMPLE
(Partner up with a like bell. try to partner on the heavy end of pax range)

1 Circuit (take turns on each exercise with partner for double bell work)
Clean & Squat x5
Bent Over Rows x5
Lunges x5
Good Mornings x5
Double Swings x5

Rinse and repeat the circuit adding a rep each time (1st x5, 2nd x6, 3rd x7, 4th x8)
After the 4th circuit (x8) repeat for final fifth circuit, only this time rep till burn out. Burn Out = Failure of Form or Failure of effort.

SMOM

angry stargazers to Tiger Rag’s 10-count

NMM

This morning was muggy. There are no two ways about that. And Gullah, no, that is not rain falling on the pavement.

Some pax were scratching their heads when YHC initially described the circuit plan. Maybe the best words were not used, but soon all pax were clear on the plan and put in the work. There was some real beast-modes coming out of everyone there. As per the Meathead usual, mumblechatter was in good supply. It’s always good to hear the 2nd F happening during the workouts.

If all went according to plan, each pax should have a better estimate of just how far they’ve progressed in strength and endurance. Simple rule of thumb, if the pax were able to lift their heaviest bells for reps of 10-12 during the burn-out sets, then it might be time to look into upgrading your weight-class.

YHC was truly honored to lead such a motley crew of like-minded metal heads, Till next time, Chum Out.

ANNOUNCEMENTS

  • The temps are up all this week. Stay hydrated.
  • F3Dads at Francis Beatty Park, Saturdays 0900

PLAYLIST

Breathe Babylon (POD), Move (Thousand Foot Krutch), Adrenaline (12 stones), Fire It Up (TFK), Echelon (Pillar), Phenomenon (TFK), Stalemate (Project 86), Rawkfist (TFK), Shine (Pillar), American Woman (Lenny Kravitz), Freedom Fighters (POD), Fly Away (Lenny Kravitz), Selah (POD), Fireproof (Pillar), Are You Gonna go My Way (lenny Kravitz), 1X7 (Project 86), Stand (Skillet), Hero (SKillet)