5 pax posted in the cold temps, wondering what was in store. 3-5-7, that’s what, offering a little something for everyone. New heavier bell for Christmas? We gotcha covered. Feel like going lighter today? No problem. Same ole, same ole bell? Come on in; we’re good here.
Disclaimer
The Thang
COP:
Circuit One:
(3 reps if your bell is 50+ pounds; 5 reps if your bell is 40-49 pounds; 7 reps if your bell is <40 pounds)
Superset 1:
Superset 2:
Superset 3:
Waiter carry to playground
Circuit Two:
Superset 1:
Superset 2:
Superset 3:
Repeat entire Circuit Two
Waiter carry back to parking lot
Repeat Circuit One
Miscellaneous Mary to recover, er, work our abs
Done
COT
Announcements
Naked Moleskinne:
Well, taking nearly a week to recover enough to write the backblast, memory of the mumblechatter is lacking at this point. #cobains
Pulling into the parking lot, I thought it might just be Voodoo and I (as he was pulling in directly behind me), but with moments to spare, three more pulled in to join in on the fun.
The idea was to offer a basic, meat ‘n’ taters style workout, with lots of swings, squats, and some pullups, while also offering an appropriate rep count based on bell size (low reps, high weight; high reps, low weight; moderate, moderate).
Another full set of both Circuits One & Two were planned, but as per usual, it is easier (faster) while planning than in practice.
Thanks for joining in on the fun.
Aye!
On this All Saint’s Day, 9 pax shook off the sugar coma from last evening and gathered to stretch out the stretchy parts and lengthen the shortened parts, those parts shortened by our considerable efforts six other days per week. Notable, 5 pax pre-warmed all those various parts with a pre-run.
Turning the convention of the past year of Gumby workouts 90 degrees counter-clockwise, with some pax (& Q) confusion and disorientation, mats were laid and the pax put through the following paces:
The Thang:
Savasana
Devotional – the Divine Treasure Map, by David Bernthal
Gentle warm-up:
Balance work:
Vigorous warm-up:
Lunge series:
Corpse pose (savasana)
Devotional encore – excerpt from Susan Wright
Time
COT
Announcements:
Fluid moleskinne:
It was great to get back among the Gumby pax today, as YHC has been using Wednesdays for recovery (sleep) recently. Perfect weather too (not that it matters so much indoors).
YHC picked up the “vigorous warmup” section from a power yoga class attended a few weeks back. (Pro tip: think twice about doing a heavy strength workout before a power yoga session #shaky.) Madison correctly called out that the high-low-high planks were just a stealth merkin. #cantgetanythingpastthatguy
Additional background links on Martin Luther and the Reformation:
Thanks, as always, for the opportunity to lead today. It’s an honor.
Aye.
10 pax joined YHC this morning for his substi-Q. It could’ve been an even dozen (12), had Bulldog joined us but for his fear of Turkish Get-Ups and Pull-ups in the kitty litter. However, no TGUs or pull-ups were to be found. Here’s what was found instead:
Lame, rambling disclaimer – something about not being a professional, go heavy or light, and/or do what you want to do. Not really sure; I wasn’t really listening.
The Thang
(my mind was already here, which is why I wasn’t listening, above)
COP:
Sufficiently warm and loose, partner up with like-sized bells.
Dozens of Doubles:
Similar to 11’s but one better, each pair of exercises will add to 12 as we count by two’s up/down, beginning at 10 + 2, then 8 + 4, etc.
(Note: this looks surprisingly short in the BB, but it took us 20-25 minutes to get through this. Whether or not it was easy, well, that depends on your choices, as in life…#philosophicalmoment)
Cook Drill:
Grab a heavier bell (!) and begin with an overhead waiter carry (on your less strong side), walking until your form begins to degrade, then drop to a racked carry, continuing to walk until your form again degrades, then drop to a suitcase carry, continuing until you need to stop. Switch arms (stronger side) and retrace your steps back to the start.
Then, ditch your partner for some singles work. (Dear Voodoo…)
Two by twos:
Begin with two reps of each exercise, and add two reps each round, up to ten and back down to two, or until time runs out:
Assorted “stretching” (aka resting) OYO throughout today’s workout
Time – Done
COT
Take-out by Young Love
Announcements:
Naked Moleskine:
Great group of pax today – lots of mumblechatter early, sweat flyin’, grunting noises, sweat-angels on the cheese grater pavement.
One of the great things about using kettlebells is that you can make the workout as easy or as hard as you need it. YHC needed an easy day (hard day was solo Tuesday), so with a pair of 35’s during the Dozens of Double (TM) (and a 44 for warmups and a 53 for the Cook Drill), it was. Depending on your bell selection, your mileage may have varied.
For the Cook Drill, each of us needs to use a larger bell, YHC included (62 or 70). Next time, I’ll bring larger bells, with the goal of us each ending our initial side walk no farther than the sidewalk, if not much shorter than that. Our mileage today really stretched our #0.0 designation, despite the fact no running was involved.
#kotters to Chanel, who reappeared today, seeming to have not lost a step/swing, and who may be renamed Charlie Daniels (#longhairedcountryboy). Nice truck, too.
I’m sure Bulldog has a better reason for missing today than what was listed above, but we’ll have to wait to see the note from his M to know for sure.
Anywho, thanks for coming out this morning and the opportunity to lead.
Aye.
7 pax posted for the promised Simple & Sinister beatdown, to include the beloved Turkish Getups. Despite not everyone seeing the promise, the offer was extended to all, in the kitty litter.
The Thang
#disclaimer
COP
Not as much a circle of pain as a march of pain, courtesy of the Cook Drill. Walking to the playground – via the parking lot to sidewalk and along the track – begin with a Waiter Carry as long as you can maintain good form, then drop to a Racked Carry, again for as long as you can maintain good form, then drop to a Suitcase Carry. When you can no longer maintain good form on that arm/side (or when Q calls it at the halfway mark), switch sides and continue.
Warm enough, we continue the program…
Simple & Sinister:
2, 3, 5 Superset 1:
Good Mornings & Deadlifts (the ultimate combo):
2, 3, 5 Superset 2:
Mosey back to cars
COT
Announcements:
Naked Moleskinne:
Light, misty rain this morning kept us from overheating. Lots of work done today, whether as prescribed or modified as desired. Well done!
TGUs aren’t the favorite of many (besides YHC), so they aren’t offered very often, despite the fact that they are generally regarded as one of the best exercises you can do. Because of that, YHC does feel obligated to put them on the menu occasionally (not to do so would be dereliction of duty, akin to no merkins at a bootcamp!), but never without warning via Twitter & (now) Slack. T-claps to those trying them, if your ACL allowed (sorry, Bulldog). IMHO, it is a worthy pursuit to build up to the Simple goal.
All in all, good mumblechatter and 2nd F, throughout the hard work and damp conditions, mostly in the kitty litter (mulch).
Thanks, as always, for the honor to lead today.
Aye!
It’s been nearly four (4) weeks since the beatdown, and YHC could offer up any number of reasons (excuses) why a backblast hasn’t been posted before now. But, really, it doesn’t matter. What does matter is that the work the eight (8) pax put in deserves to be written up. So, here it is, with my apologies for the delay.
The Thang
#disclaimer
Catch-me-if-you-can:
COP:
Partner Hobgoblins (double bells):
Cook drill:
Partner Hobgoblins (double bells) (part 2):
Mary w/ a side of Yoga:
COT
Announcements:
none
Naked Moleskinne:
Wow, in 4+ years of writing backblasts, YHC has never been this tardy. It reached a point that I even said, “eh, why bother now?” But, the truth hit me that, these guys deserve it. If they’re gonna show up, work hard, and follow me around for an hour, they deserve to be committed a backblast to commemorate their time & effort. So, with T-apologizes, I humbly submit this delinquent recap.
A great group of guys – veterans, an FNG, and new-ish guys – providing great 2nd F to go along with our collective sweat.
Thanks, as always, for the opportunity to lead.
Aye.
9 pax posted, little did they know, to give dry-runs of several post-BRR run cool-down mobility sequences. Aaaand, they got a little mobility work in for themselves while playing Name That Tune with movie scores. Best of all, they didn’t even have to run or pre-run. Not a bad start to the day…
The Thang
#disclaimer
Savasana – aka Corpse Pose
Devotional – What does it mean to “fear God”?
COP:
Lunge Series:
Lower-leg stretches
Pigeon Series:
Gentle stretches:
Reclining Twists:
Savasana – Corpse pose
COT
Announcements:
Naked Moleskinne:
It’d been too long since YHC had posted at Gumby (4, 5, 6 weeks?), so it felt great to get back in the ol’ Scout Hut. All this running junk has created a real need for some limbering of the limbs, not to mention the 2nd F opportunity.
YHC had been putting together some short stretching routines for post-runs on the BRR, so the opportunity was taken to try them out on the pax, despite the fact they weren’t coming off a run this morning (no pre-runners). So, we had a slightly more active warm-up this morning, before jumping into the stretches. Overall, these routines should work, although the Gentle Stretch sequence may be modified or replaced.
Today’s tunes were courtesy of a Hans Zimmer-seeded station on Slacker. Mostly movie tunes (Inception, Black Knight, Star Wars, Skyfall, etc) but a few non-theatrical scores slipped in, which were quickly dismissed.
Thanks, as always, for the opportunity to lead and for playing along.
Aye!
7 pax posted for the best laid plans of Meathead’s 3 year anniversary and the retirement of the original site Q’s (though only 1 original and 1 future site Q were in attendance). Much work would be accomplished, despite not all going as planned for YHC.
The Thang
COP:
100 swings in, the pax were sufficiently warm
Partner Up for Doubles:
<insert upper back spasm here – but YHC persevered, for now >
Cook drill
<carries were contraindicated for Q’s back spasm – reduced to a mere #clipboard, while vainly attempting to stretch out spasm, as pax completed the next circuit in impressive fashion>
Snatches & Reverse Lunges
<it was observed by one pax that the reverse lunges didn’t need to be decreased, as they weren’t the worst part; however, they were decreased to provide more rest to the pax, which was needed and welcomed>
Partner Playground set:
<spasms subsided enough for YHC to complete cleans and pullups but not presses>
Done
COT
Announcements:
Naked Moleskinne:
Great group today. Couple of newer KB guys along with several wily veterans put in the work today. A solid 100-swing warmup, followed by some serious double-bell grinds, and then 100-snatch ballastics for the ole ticker really kept the sweat flying today. You all did great!
Thanks, Voodoo, for helping out Bundle as he works on developing his KB form.
Bundle, as promised, we’ll think on rename options over the next two weeks, as you reconsider whether or not that’s such a good idea! (early contenders included: Madoff, Dinghy)
Young Love, thanks for partnering with YHC and continuing on in YHC’s absence.
Chin Music, strong work, as always. Meatrunner, too?
Ditto, Swiss Miss, on the strong work and a few pre-run laps before the bell slinging began.
Funky Cold, great work today and welcome to Meathead!
It’s been 3 great years since YHC & Brown started the first #0.0 KB workout in Area 51. Over that time, a lot of metal has been moved, no miles covered, and we’re all a little stronger. We can’t thank you all enough for the support, and we know we leave it in capable hands with Voodoo & Witch Dr.
Aye!
Ascent began almost 4 years ago as a moderate bootcamp workout. Over time there have been different focuses; recently, one of once-monthly KBs (which YHC whole-heartedly embraces) along with regular doses of bootcamps. While YHC has made several of the KB versions recently, the bootcamps have been missed, and YHC had not Q’ed a non-KB workout here in quite some time. And, so it goes that 9 pax would be treated to YHC’s trip down memory lane or…memory-pain?
A thorough, legally-binding Disclaimer was provided, and we were off.
The Thang
COP – extended director’s cut
Sufficiently warm, let’s mosey
Playground circuit
Mosey to Ascent Hill football field (YHC wasn’t feeling the hill repeats after all)
Triple Nickel
Mosey to the concession stand area
Refreshments
Mosey back through the playground for one more set of pullups
on to the parking lot for
Mary
done
COT
Announcements
Naked Moleskine:
Great group out today on this typical Southern morning – hot, humid and all that.
Today’s #weinke could have been accurately called a meatloaf, as YHC tossed a little of everything in there, but it seemed to taste alright. Bulgarian split squats were a crowd pleaser and are likely the source of my “comfortable” hamstring/glute soreness today. Sorry to have denied you all the pleasure of Ascent Hill repeats, but after the pre-run, YHC wasn’t feeling it and opted to audible out of it to the football field instead. Too bad we couldn’t find a nice patch of grass in the shade for Mary, but the concrete wasn’t too rough and was shady.
Great 2nd F; you all are what makes Ascent such a great AO. Thanks, as always, for the opportunity to lead.
Aye!
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:
Partner up
Round one:
Round two:
Round three:
Round four:
Fini
COT
Announcements:
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.
7 pax posted for the 2nd leg of YHC’s triple-down Q parade, in the cool, dry confines of the Scout Hut, for a little stretching, balance-work, and Hans Zimmer radio. After supplying the site-FNG-friendly pink yoga mat to Tulip, an ultra-brief disclaimer was given, and we began.
The Thang
Savasana
Devotional – Ephesians 4:1-6
COP / Warm-up:
Half Salutes with Chair:
Standing Hip Openers:
Standing balance flow:
Low Lunge series:
Sun Salutations with Lunges:
Sun Salutation:
Corpse Pose
Done
COT – take out by Tweetsie
Announcements:
Naked Moleskine:
So, YHC returned from his business trip to San Francisco last week with a “souvenir” he’d prefer not to have, a head cold. Nonetheless, he’s been missing Gumby lately, so with a pocket-full of tissues on hand, we pressed on. Only a single nasal interuption, although YHC’s hearing may have been compromised early on. No matter.
Today’s musical accompaniment was from a Hans Zimmer station on Slacker. Some good variety of strong movie scores. After YHC remarked that the song from Return of the King (Lord of the Rings) song was, “holy cow, ten minutes long!”, Stay Puft reminded us all of the context, “well, have ya seen the movies?” Aye…
Thanks for the opportunity to lead today. An honor, as always.