15 pax saw the pre-tweet and posted for a strength-focused beatdown today at Meathead. What, you say, aren’t all Meathead beatdowns strength-focused? Well, yes. And, so, if that’s the norm and this one is called out specifically as strength-focused, then you best gird-up your loins and prepare to grind.
Disclaimer
The Thang
COP (with more “P” than our typical warmup):
Mosey with your heavy bell to the playground
Turkish Getups (TGUs) – 3 per side
After the first 2, pretty much Voodoo and YHC were the only ones doing them (#SMH), so an audible was called to ditch them and replace them with another set of Ladder work. (you can lead a horse to water…)(veggies are good for you, but kids still won’t eat them…)
Ladders Up
Mosey back to the parking lot and collapse on the ground
Meathead Mary – still with your heavy bell
Done
COT
Announcements:
Metal Moleskinne:
For our first Meathead of 2017, YHC wanted a focus on the basics and strength. That means heavier than normal bells, lower than normal reps, and less exercise variety than usual. Maybe it was too hard, maybe it was too boring, maybe it was the veteran crew. Whatever the reason, there were more refuseniks today than YHC has seen in a while. (Some refuseniks were, in fact, modifications due to physical needs, which is strongly encouraged.) Regardless, hopefully, you got what you were looking for. If you followed today’s program with an appropriate bell size, you’ll be stronger for it, guaranteed. If not, your results may vary.
YHC used to bring out TGUs pretty regularly but understood they were not well tolerated by some, so they had been largely eliminated at Meathead. However, due to their relative acceptance at other sites, and Meathead’s respected KB status, a moderate dose of TGUs was expected to be accepted. Well, “figured” wrong on that one.
Anyway, the method to today’s madness was, during COP to get us warmed up, limbered up, and get the heart/metabolic rate up. The heavy racked carry was an “easy” low-impact warm-up, followed by 100 one-hand swings to ramp up the heart rate and begin taxing the grip, interspersed with traditional warmups to continue the limbering up and to break the 100 swings into manageable chunks.
The TGUs are a great overall body grind, developing the shoulder girdle, proprioception, abdominal tension, and lunge strength.
The ladders were chosen to allow an appropriate level of volume for strength work while keeping the reps low enough to allow a higher weight to be utilized. Pullups for the back & biceps; press for the triceps, shoulders, & chest; reverse lunges for the quads, glutes, & hammies; and the cleans for the biceps and overall posterior chain development. (T-claps to Brown for slingin’ the 32kg/70lb on these!)
Ab work to balance out our back development. (funny comment during Fireman Ed & Bulldog’s audible – FE told BD they needed to do some lower back work to balance out their ab work. BD replied that he didn’t need any back work because he doesn’t work his abs, so they are balanced.)
Anyway, whether you followed today’s program as Rx’d or modified as needed, YHC wanted you to know why we were doing what we were doing today and hopes you got something out of it. Like soreness tomorrow. Ha!
Always an honor to lead. Thanks, guys.
Aye.
Whether it was the cold weather, the ominous pre-tweet, or just general holiday #fartsacking, the parking lot was empty except for 3 OG’s, ready to closeout 2016 with a #downPAINment on 2017.
The Thang
COP:
Strength Circuit – declining ladder (5-4-3-3):
100 heavy Swings – mix of one & two-handed – use a bell 1-2 sizes heavier than earlier
Sprinting Mary:
Done
COT
Announcements:
Finale 2016 Moleskine:
Pele and Mall Cop were sitting in their cars, wondering whether YHC would appear in time, but never fear. YHC was behind the school stealthly dropping off a load of kettlebells for an unknown number of pax. Despite the initial surprise of the low turnout, it was a great day of 2nd F (and some solid work) with Pele and Mall Cop. We had so much fun chatting, we lost track of time later in the workout and had to put in 3-4 minutes of overtime to make up for it.
YHC wanted a mix of strength and cardio, and the #weinke delivered IMHO. Swings always fit the bill to get the heart rate up, while developing the posterior chain. Pullups, presses, and derkins work the upper body, and sprints round it out. Simple but not easy (as long as you choose an appropriate bell size).
All in all, a great day and a great workout to close out 2016. Here’s to a great, safe, & healthy 2017!!
Aye.
While Swiss Miss is DR, yodeling and breathing in the crisp Alpine air, YHC’s got the keys to the Scout Hut (yes, it is heated on this 22° morning), so let’s see if we can’t get all limbered up with just 4 days ’til Christmas. Speaking of days and Christmas, these 8 wily brogis didn’t need a full 12 Days of Christmas countdown, or anything gimmicky like that, to get their flexibility on (although a few of the Days’ “gifts” were sampled).
The Thang
Disclaimer
COP:
Main Thang:
COT
Announcements:
Limber Moleskine:
Great to see everyone this morning, and it was nice to post indoors on this chilly mornin’.
YHC first thought of trying to come up with a 12 Days of Christmas theme, but it just seemed too contrived. So, you got a dancer, a couple of birds, and a couple trees. And a lot of stretching lunges. YHC doesn’t know about you all, but those stretches were felt, in a good way, for several hours thereafter. We didn’t burn a lot of calories, but it feels like we did something on this active recovery day. And, recovery is the key – it’s way too easy to continue pushing hard every day until something breaks. Let’s hope this helps prevent that.
Today’s playlist was by Trans-Siberian Orchestra. Perhaps a little heavy/up-tempo for broga, but YHC was looking for some instrumental Christmas music and this fit the bill.
Sign up to Q. Q’ing Gumby can be a bit intimidating, compared to a bootcamp, because most of us don’t have the flexibility we want nor do we feel that qualified, but it really isn’t that bad. Swiss Miss and YHC each have a pretty good yoga book that we’re borrowing from heavily (90% of today’s #weinke was a combination of various series/flows from the book). We’d be glad to loan you ours, and we’ve found a good online resource too (I know SM has used it already). Or, you could follow one of our past weinkes. A lot of options. Basically, we’re all just following along the weinke and learning/practicing together. And, you get to select the playlist! Anywho, let us know if you have questions or need help.
If you’re traveling, be safe, and if you’re not traveling, be warm. Either way, let’s keep our focus on the reason for this wonderful holiday season with family and friends – the birth of our Messiah!
Merry Christmas!
High Tide
6 gathered (including 1 FNG) on grounds of Olde Providence Elementary School for a customizable KB beatdown. Wanna start off your weekend easy? Sure thing. Wanna swift kick to family jewels? No problem! The choice was theirs to make.
The Thang
COP:
Mosey to the little field between the basketball court and the playground
Now, we’re warm and limbered up!
Playground Ladder (1-2-3-4):
Modify the ladder as desired, going as low as 3 or as high as 5, depending on your KB weight and objectives.
Mary
Mosey back to the cars.
Done!
COT
Announcements:
Naked Moleskine:
YHC was in a giving mood today and decided to share his personal #weinke with the pax. 80% of what we did today was what YHC typically does in a #sadclown beatdown, with the other 20% being added for pax warmup or drills. YHC had just done this on Thursday and was still feeling a little soreness and stiffness from it, so why wouldn’t we do it again?!
Also, this workout is very easy to scale up or down as desired/needed. A lighter bell can be used for either an easier workout or one with more met-con focus by going higher up the ladder in reps. A heavier bell can be used for greater strength and/or intensity focus. Whatever you decide; it’s your workout – YHC is simply calling the plays and leaving the execution to you.
A big welcome to FNG Thatcher (Dan H), originally from Essex. Thatcher was EH’ed by his father-in-law up in Davidson, so upon moving to S CLT, he looked us up on his own. T-claps! KBs can be a tough first workout, and he expects to be sore for a few days. Seems to have a pretty good handle on the running component, so look for him at a bootcamp soon.
Drop Thrill was with us today, back in his old stompin’ grounds, blowing past YHC on his way in as YHC was pushing a pace too fast to be called MAF (#fail). Smart modifications were made to protect his back.
FYI…yes, YHC’s #weinke is both written and laminated (with packing tape). I figure, if you guys are gonna follow me around for an hour, the least I can do is thoughtfully plan the workout, not just make it up on the fly (which I’m sure I could do but intend not to do). That way, I can consider the desired objectives and make sure I don’t overwork or underwork specific body parts (unless that’s the objective). It’s laminated because the grass is wet and I sweat a lot – both of which make an unlaminated #weinke hard to read or fall apart.
Billboard continues to improve and shared his first post experience with Thatcher of “feeding the baby birds” some #merlot, after a Hoff-led gear workout at Ascent. No birds were fed today, though! We also learned from Billboard that Pong has been lost to the #fern with its later hours. Here’s hoping he returns to the fold soon.
Fugitive put in solid work today, just quietly getting after it all morning. #Respect earning respect! Also, YHC discovered yet another reason to like this guy – his son is a sophomore at Alabama! #raisingthemright #RollTide
Sony chose the heavier route today, opting for the doubles option with a pair of 40’s (and we ain’t talking Schlitz Malt Liquor either). Let’s say he’ll be better for it, if not a little sore the next day or so. Well done!
Guys, it’s always an honor. Thanks for the opportunity to lead today. Aye!
HT
10 pax assembled for their weekly stretching of their stretchy/non-stretchy parts, in hopes of reversing a little of the knotting, tightening, and all-around jacking up that we do to ourselves at our other weekly workouts. Speaking of, at least three of those among us got in a little pre-tightening in the form of a pre-run (1) or a pre-mumblechatter pre-KB (2). Once our LIFO site FNG found us, indoors (Welcome!), we were ready to begin.
Disclaimer
The Thang
COP:
Moon salutations
IT band focus
Gentle stretches
Bonus work
Corpse pose
Micah 6:8 – “He has told you, O man, what is good; and what does the Lord require of you but to do justice, and to love mercy, and to walk humbly with your God?”
Done
COT
Announcements:
Noodle-y Moleskine:
Giving Swiss Miss the day off, and the pax some variety, YHC Q’ed only his second time at Gumby. There was a huge expectation to live up to, musically speaking, following last time’s movie themes, so YHC leaned upon a Slacker station seeded with Hans Zimmer. With a little help from the skip controls on the watch, it provided satisfactory accompaniment, ending solidly with the Imperial March.
YHC is much better at following than leading a broga workout, but it seemed most were resourceful enough to make out what we were trying to accomplish/stretch. Or, they simply worked on their balance poses. That works too.
As mentioned in COT, please reach out to Swiss Miss or YHC to Q one week. We’ve found some online resources that may help, and we each have a book that you may borrow that is filled with sequences and targeted areas. 85% of today’s routine was crafted directly from that book, including the more complex Moon Salutations (#learnings). As Q, you may also choose to add-in or focus more on balance or strength poses, whereas we’ve primarily focused on flexibility poses till now. All will be beneficial. Plus, you set the playlist (#Zamfir).
Whether running, stretching, or swinging KBs, it’s always an honor, guys. Thanks for coming out today!
Aye.
9 pax assembled for their weekly muscle-building beatdown, with some questions in mind:
Enough with the Q&A, let’s get to it.
The Thang
COP
Brief warmup
Swings & Short Walks:
Q attempts to stand pipe on its end, which falls over and cracks (#qualityworkmanship)
Presses (& Squats):
Drop the pipe, er, scratch that. Stand the pipe, and let’s head to the playground for a “breather”. #yeahright
Pullups and Merkins:
Back to the bells…
Squats (& Squats):
Grab Bag:
Done. And, we’re outta time.
COT
Announcements:
Wet Moleskine:
Thanks for posting today, for playing along with the homemade pipe, and for allowing YHC to lead you through the gauntlet today. It’s always an honor.
Aye.
9 pax showed up in pursuit of greater flexibility and active recovery. All left with a greater “appreciation” for movie soundtracks, in addition to a slight loosening of their sinews.
The Thang:
Disclaimer – no really, I’m not a professional. Just watch this…
Centering – Corpse pose
Devotional – Jude 20-25
Warmup – sequence of:
Standing series:
Chair series:
Angle series:
Shoulder circuit:
Low & runner’s lunges:
Reset with:
Flapjack lunge series on R
Foot series:
Reclining twist series:
Corpse pose, while completing devotional
(music stops)
Fini.
COT
Announcements:
Lululemon-skine:
Good, vocal group today for YHC’s first Q of a non-KB or bootcamp “workout”. Plenty of mumblechatter subjects: loud HVAC, excellent musical accompaniment, crackling joints, etc. Good times.
Today’s musical selection was inspired by a fill-in yoga instructor YHC had several months ago. The studio’s sound system really rocks, with some great bass, and so when the instructor loaded up an upbeat playlist, it really made for a fun session. Among YHC’s challenges: hand-held speaker with limited bass, limited instrumental or other moderate selections. So, we went with mostly movie scores, with a few upbeat classical selections at the end. For the curious, they were:
The devotional for Jude was paraphrased from http://devotions.homestead.com/Devotions-Jude-Contending-For-The-Faith.html. Sections 9-14.
Thanks, TR, for sharing an extra mat with Crayola.
T-claps, Booyah, for the pre-run.
Anything I missed when I couldn’t hear while the HVAC was on?
Thanks for the opportunity to lead today. Let YHC or Swiss Miss know when you’re able to take the reigns. We’re developing a few workouts you can just grab and lead from, or you’re welcome to develop your own (or use one from a book, as YHC did today).
Aye!
No. No, it isn’t. Nothing disparaging to say about my formerly favorite Thursday workout, prior to Meathead that is, but this ain’t Hydra. Our unplanned posting pax was joined by 13 planned pax plus a very late LIFO to make 15 who made the optimal choice this Thursday. Let me tell you a little som’thin’ about what they did.
A Moleskinish Thang:
So, Tackling Dummy was posting to Hydra today. Trouble is, he was riding with his neighbor, Sidecar, who was posting to Meathead. No worries, brother. Here are a couple KBs to keep you company. Enjoy!
No newbies today, but a thorough disclaimer was provided anyway, plus something about modifying as needed, make it easier or harder as you deem fit, it’s your workout, blah-blah-blah. Something like that; I wasn’t really listening.
COP:
With our warm-up complete, YHC audibled to flip the script (#weinke). A preflight on Tuesday had convinced him that the grinding portion of today’s festivities should come before the met-con portion. This was a smart move. Another smart move was dropping a bell size due to the exhaustion & soreness from Tuesday.
So, partner up with like-sized bells for some doubles. Presses are involved, so choose wisely.
Double Your Fun:
Audible – after 7.5 minutes, everyone had completed 5 sets, so we moved on to other things. And, by “moving on”, I mean we did long waiter carries (locked out overhead). Simba asked whether this violated the #0.0 clause of the Meathead constitution. I argued, no, because (1) we were walking, not running, despite my having called it a “mosey”, and (2) Brown wasn’t here to enforce #0.0.
So, a long waiter carry across the parking lot to the school, over to the track, and to the playground (about a 2.5 minute walk – yes, I timed it), switching sides halfway or as needed.
Playground set – 7’s:
YHC offered his plan to do a set every 3 minutes (giving ~1:1 work:rest ratio), which would be 7 sets, totaling 49 pullups, 98 snatches, & 147 merkins. Or, whatever suits you.
Shout out to Bulldog for…encouraging the pax with his call-outs of the remaining time, each met with groans from the pax. After about midway through, we were all ready for the end.
Speaking of midway, somewhere along here was the sudden appearance of LIFO Hard Hat. Welcome! You’ve got some catching up to do. (Thx, Witch Doctor, for first helping with snatch form and then recommending a modification to swings.)
Completely spent, YHC calls for racked carries (bell on your chest/arm, fist under your chin), back the way we came, around the track and across the parking lot, back to where this little party began. It was remarked that, hey, it’s shorter to cut across here (about 2:00 shorter – yes, I timed it), to which I replied, sure, but if you go that way, we’ll have more stuff to do when we get there. So, we each opted for the long way home.
We arrived Done.
COT
Announcements:
Thanks, Chin Music, for the take-out.
(For the pax under age 40, the title is a reference to Eddie Murphy’s Saturday Night Live portrayal of Gumby, that little green slab of clay, that is this workout’s namesake.)
Who: F3 Gumby
What: a active recovery, stretching and flexibility workout (yeah, you need it) in a yoga-style format
Where: Matthews United Methodist Church, Scout Hut (near the traffic light at Fulwood)
When: Wednesdays, 0530 – 0615
Gumby, not to be confused with Gummy, was, as stated above, made of clay and, therefore, inherently flexible. (Come to think of it, Gummies are also flexible (and absorbent), but that’s another story.)
Our pax is predominately inflexible from week upon week of KB swinging, burpee’ing, and running. The goal of this workout is to help us offset some of the pounding and tightening we inflct upon our bodies with some active recovery stretching and yoga-type movements to restore some of the flexibility we’ve lost (or, perhaps, never had).
A few notes:
Aye.
14 pax (including: a 2.0, a rucker, & a pre-runner) gathered for the weekly hybrid workout that is Ascent/Olympus. On the #weinke this week, low rep KBs and a little playground time.
The Thang
COP:
Ladder Up (1 – 3 – 5):
Grab a heavier bell and mosey to the Playground
Playground set:
Grab your bell and mosey back to the parking lot
Ladder Down (5 – 3 – 1):
Grab a heavier bell and mosey to the Playground
Playground set:
Grab your bell and mosey back to the parking lot
Metal Mary:
Extra Credit
Done
COT
Announcements:
Naked Moleskine:
Well, YHC (& 2.0, Low Tide) came in on two-wheels, due to YHC mistiming an unplanned pre-run, which itself was due to waking up too early and having nothing better to do (pre-KB was unadvisable). A large assembling of pax and KB’s, which soon outnumbered the pax, provided a warm welcome, and the KB swinging began.
100 alternating, one-handed swings quickly warmed us up, interspersed with standard mobility fare, and we were good to go for the primary sets of KBs and playground work. Low reps on the KB work allowed use of heavier bells, if desired, while the playground sets incorporated multiple rounds to build reasonable volumes. Carrying bells between the two locations provided us with some loaded carry work, which is considered by some to be a game changer.
Yes, I do make a #weinke for every workout. As Bugeater pointed out, I’ve Q’ed enough workouts that I could probably just wing it every time, but if you all are going to post and follow me around for an hour, the least I could do is put some thought into what we’re going to do. So, each one is planned out, written down, and laminated on an index card, which I do reference throughout the workout to ensure I haven’t forgotten something. The only issue is, everything looks easier when sitting at the kitchen table the night before…
Thanks for the opportunity to Q. It’s always an honor. (Speaking of, Pele is soliciting Qs for the next few months. By signing up, you’ll benefit yourself and your fellow pax! Tap Pele to sign up!)
Aye.