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)
THE MAIN THANG
Round 1 – THE DIRTY DOZEN (1967, Action/Adventure, Thriller; starring Charles Bronson, & 12 other blokes)
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)
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)
6MOM – THERE’S SOMETHING ABOUT MARY (1998, Comedy; starring Ben Stiller, Matt Dillon, Cameron Diaz (did you even notice the rest of the list?))
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.
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!
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)
HEAVY SET
(Partner Up, Double Bells, AMRAP 10min)
MOLESKINE
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
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
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)