Author Archive High Tide

Let there be Rock…

10 pax wisely chose the meathead option this morning, ignoring calls for more running (except YHC who, contrary to form, arrived so early he got in a few laps before the workout).  With AC/DC blaring, here’s what we did to get stronger than you:

The Thang

COP

  • Alternating 1-hand Swings – 5 in cadence (10 total), switching hands on pax count
  • Imperial Walker
  • Alternating 1-hand Swings – 10 IC (20 total)
  • Prying Squat
  • Alternating 1-hand Swings – 15 IC (30 total)
  • Side Straddle Hop
  • Alternating 1-hand Swings – 10 IC (20 total)
  • Hard-style Planks with Merkins
  • Alternating 1-hand Swings – 10 IC (20 total)

Doubles

Partner up, like size bell, choose wisely for volume

  • 5 double front squats
  • 1 seesaw press (press L then R)
  • Flapjack
  • Rinse & repeat forever (10-15 sets)

Singles

  • Snatch ladder 1 to 5, with 1 swing between each rung
    • All the way up on the Left, then on the Right
  • Heavy suitcase carry to far sidewalk and back
  • Snatch ladder 5 to 1, with 1 swing between each rung
    • First on the Left, then on the Right

Extra Credit

  • LBCs with bell on chest
  • Alternating 1-hand Swings – 5 IC (10 total)
  • Alternating 1-hand Swings – 10 IC (20 total)
  • Alternating 1-hand Swings – 15 IC (30 total)
  • Alternating 1-hand Swings – 10 IC (20 total)
  • Alternating 1-hand Swings – 10 IC (20 total)

Done

COT

Announcements

  1. Meathead Q is open next week, 9/8.  Let High Tide or Brown know if you’re able to lead it.
  2. Labor Day Convergence – 9/5, 0700 – Stonecrest AO
  3. Area 51 5th Anniversary Convergence – 9/14, 0515 – Calvary Church AO
  4. Gumby, the new flexibility workout, launches 9/28, 0530, in the Scout Hut at Matthews United Methodist Church.  Bring a yoga mat or beach towel.   (Final dry run before launch, next week 9/7.  All are welcome.)

Naked Skin Gets Ripped Off Your Hands:

Great group assembled this morning, as YHC finished his hot laps on the track (got there too early and had nothing else to do).  Last week’s FNG, Lulu, returned for another dose.  Site FNG, Costanza, came out after several posts at Olympus and other A51 sites.  Welcome, guys!  Glad to have you among us.

YHC disclosed early on to the group of his soreness, achiness, and general lethargy, and reminded the pax to modify up or down in intensity as desired.  YHC would be modifying down, because of the above but also because of the squat volume planned, but you are encouraged to do what best meets your needs/goals.

The alternating swings in cadence, mixed along with standard A51 COT fare of IW, SSH, etc., seemed to go pretty well, so that’ll likely make a reappearance.  It was an “easy” way to warm-up and get 100 swings under our belt while keeping the pax together.

The double front squat + seesaw press was planned for 15 rounds.  YHC’s sore hammies & glutes were screaming, so while I wasn’t counting, it was audibled out at about 10-12 rounds, I’d guess, although your mileage may vary.  That seemed to be a pretty good pairing of exercises, but I may have to play with the 5:1 ratio, as the presses didn’t seem to be quite right.  5:3 or 3:1 might be better next time.

The snatch ladder was tough for all, it seemed.  It looks so simple on paper – each ladder is “only” 15 snatches & 5 swings, with a momentary rest before doing it on the other side – but it seemed much harder.  Perhaps it was because it was later in the workout.  Regardless, we got our met-con in for today.

Extra credit work was an audible as we were ahead of schedule, likely due to cutting short the squats, although that doesn’t quite fully explain it.  Probably because of Awesome!  Regardless, we got another 100 swings and some loaded carries in, so that’s a bonus.  Good thing the weinke always carries a few audibles, just in case of such an emergency.

Lots of small group 2nd F today during the partner work.  That’s one of the best parts of doubles work, IMO.  Thanks, Blazing Saddles, for partnering up with YHC.  (BTW, I watched the video, but I didn’t see anything of note.  Bagpipes were cool, though.  What’d I miss?)

Playlist – AC/DC, inspired by YHC’s concert attendance over the weekend.

Thanks for the take out, Freedom.  Let’s all remember Destiny; he needs our prayers.

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

Aye.

Hard-style is…hard(er)

14 pax gathered, giddy I might say, with the promise of no BRR-training, #0.0, and left with more strength and better form.  We set our focus on quality reps, with no care for quantity (despite YHC’s tongue-tied condition) or cardio, of high tension, perfect form, and ending each set before our form degraded.  Properly disclaimed, with no FNG’s amongst our number, we commenced our work:

The Thang:

COP

  • Side-straddle Hop – 20 in cadence
  • Imperial Walker – 20 IC
  • Low Slow Squat – 20 IC
  • Prying Squat – 3 IC
  • Hard-style Plank – began in “regular” plank, then transitioned into a hard-style
  • Hard-style Merkin – from the Plank, moved through a couple of Merkins

Kettlebell “Meat ‘n’ Taters”

  • Two-hand Swings – 6 sets of 10 reps – using our new hard-style plank form in the standing position; making a strong hike-pass to initiate; practicing a few dead-stop swings for the proper sequencing
  • Turkish Getups (TGUs) – IC – 2 unweighted and then 4 weight-optional.  Always #crowdpleaser (in YHC’s defense, I don’t call them much anymore)

Playground set

  • Dead-hang Pullups – 5 reps (with partner assistance, as needed)
  • Hard-style Merkins – 10
  • Rinse & repeato for 3 sets total

Partner KB work

  • Singles
    • Clean & Press – about 5 reps per side.  Use a weight for at least 3 reps but no more than 7 reps.  Use perfect form, stopping before your form degrades.
    • Snatches – about 5 reps per side.  Same instructions as above.
    • Flapjack & rest.
    • Rinse & repeato.
  • Doubles
    • Front Squats – 3-5 reps.  Clean the bells into the rack position, squat full depth.  Perfect form.
    • Double Swings – 3-5 reps.  Same perfect form as our earlier swings.
    • Use a heavy single bell instead of doubles if that is more comfortable for you.
    • Flapjack & rest.
    • Rinse & repeato.

Mary Carries

  • Suitcase Carry – carry a heavy KB in one hand to the dumpster.  Switch sides and walk back.
  • Racked Carry – clean a heavy KB to the rack position and walk to the dumpster.  Switch sides and return.

Done.

COT

Announcements:

  1. If you liked today’s workout, join us on Thursday’s at Meathead (Elizabeth Lane Elementary school), 0530.  Workouts are #0.0, similar to today, with tunes.  YHC on Q this week, 9/1.
  2. Next Saturday, 9/3, this workout will converge at The Rock
  3. Labor Day, 9/5, there is a convergence at Stonecrest, 0700.
  4. Area 51’s 5th anniversary convergence will be Wednesday, 9/14, at Anvil, 0515 (15 minutes earlier than usual).
  5. A new workout, Gumby, focusing on flexibility and stretching, will begin 9/28, at Matthews United Methodist Church in the Scout Hut, at 0530.  Bring a yoga mat or beach towel.

Naked Moleskine:

An initial concern of the pax was YHC’s later-than-planned arrival, coming in on two wheels with about as many minutes to spare.  Not to worry, the Jeep was quickly unloaded of its cargo of 9 kettlebells (yes, one was left at home, sad and unneeded), and the pax were circled and ready to work.

YHC recently completed a training session with a SFG II instructor, covering KB & some bodyweight basics, and wanted to share some key nuggets with the pax.  While certainly not an instructor, a taste of the hard-style was imparted, hopefully, at least.  The hard-style seeks to gain maximum power and benefit from every movement by recruiting full-body tension wherever possible.  Although your power output for each swing, for example, will feel stronger than before, you’ll quickly realize that recruiting more muscles means you tire more quickly than before.  This will lead to your next level of strength gains.  As mentioned early, YHC is not a professional nor even certified, but most pax seemed to grasp the concepts and, together, we can continue working towards our mastery of them.

A few, expected, groans were heard with the call for TGUs, but dutifully, if not joyfully, all pax participated.  We did them in cadence, as a major hurdle for many is the sequencing of movement, at least initially.  These are great for mobility, stability, coordination, shoulder-strengthening, and as an overall grinding warm-up.  They should be in your quiver.  (YHC found an ant hill in his quiver while we did them, so that was fun.)

T-claps to all for pushing through the dead-hang pullups, partner-assisted where needed.  These are harder than what most of us typically do, YHC included, so again, strength gains are on the other side of it when we practice them.  Along with the pullups, most of us found 10 hard-style merkins are more challenging than our usual variety, again offering the prospect for more gains.

Back to KBs, we incorporated our swing technique into clean & presses and snatches and then experimented with some doubles with front squats and swings.

Shout-out to Low Tide, in absentia, for the loaded carries (suitcase and racked) at the end, which took the place of Mary that LT was planned to lead.  No matter, #Meatheads don’t need no stinkin’ Mary.  #curlzbeforegurlz  (in LT’s defense, he did wakeup sore this morning from posting to Joust yesterday, so he was given a pass for today)

Notables:

  • Glad to have Bugeater out this morning, as he continues reintegrating with the pax after an extended work-related absence.  He was excited about the #0.0, but perhaps less so when he saw all the KBs being unloaded.  (Yes, YHC may have a problem but is unlikely to buy any more KBs.  Unless they are desperately needed and/or at a good price per pound.)
  • Good to have Stone Cold out this morning and 2.0 Cake Pop.  YHC struggled with catching Cake Pop’s name during name-o-rama, though the recording shows it was clearly articulated.  #hearingfail  SC’s new 45’er mixed well with his old 45’er for the doubles, and CP’s yellow bell was equally impressive.  Good father-son instruction on proper form & use of the KB.  T-claps.  #start’emearly
  • Also with an early start on exercise with proper form was Strange Brew and 2.0 Spidey.  Despite YHC’s attempt to get a positive word from Spidey about the TGUs after their completion, none was given, yet he banged them out like a pro and without complaint, as far as YHC knows.  Meanwhile, SB banged them out #metrostyle in the hayfield grass we were in.  In his svelte form, SB is ready to crush his BRR legs.
  • Snoopy has become a veteran at Ascent/Olympus and has made considerable gains since his first post.  He was even seen running laps after the workout!  Strong!
  • T-claps, Gullah, the grizzled KB veteran, for working with Costanza (and others), who worked to master the KB moves, in this his 2nd (or 3rd?) post.  Already showing improvement!  Well done!
  • Sony, another KB veteran with a growing collection of KB’s himself, was banging out the reps and swinging heavier weights all the time.  Nice work!
  • Cooter, co-WD with Gullah, partnered up with Nuke, and they were putting in some good work.
  • Thanks, Road Runner, for partnering up with YHC.  Never easy to partner up with the Q on this type workout, as the Q is split between partner work and the overall group.  We got in some good work on the pullup/merkin sets, and then played around with heavier singles and doubles as we got back to the bells.

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

Aye.

TGUs and Protein Shakes

8 meatheads posted for the 2-year anniversary of Area 51’s premier #0.0 strength workout.  The celebration was a slower paced style of #brogym, with a focus on heavy weights and low reps.  Everyone left with #gainz and protein shakes.

The Thang

COP

  • SSH – 20 IC

Station Work

  • Partner Up by bell size (feel free to use any of the bell inventory throughout the workout)
  • Each pair rotates through the stations, performing the exercises & reps listed on the chart
  • Goal is to go heavy.  Select a weight that works for you within the recommended reps range.  If you can do more reps than listed, then increase your weight.  If you cannot complete those reps, go down in weight.
  • Do not fail a rep – stop one rep short of failure.  Go by feel and don’t focus on the rep count.
  • Station 2 is the timer.  Partners will continue flapjacking at their current station until the timer station is complete, and then all partner groups will rotate.
  1. Heavy one-handed swings – 10/side
  2. Turkish Getups – 1/side  (or 20 burpees – reps selected for time value, not punishment)
  3. Snatches – 1 to 5/side
  4. Double Cleans – 1 to 5/side
  5. Double Seesaw Presses- 1 to 5/side
  6. Double Front Squats – 1 to 5/side
  7. Lawnmower Rows – up to 10/side
  8. Pistol Squats – 1 to 3/side  (squat to chair or with partner-assist as modification)
  9. Merkins – 1 to 5/side  (increase difficulty by extending one arm to side or with one-arm merkins)
  10. Single Leg Romanian Deadlifts – 1 to 5/side

Done

COT

Announcements:

Meathead Q Schedule – several openings over the next few weeks (8/11 & 8/18) and months ahead.  Please signup.  Signup link here.

Area 51/SOB Pool Party – August 20, Candlewyck Pool & Clubhouse – swimming, sand volleyball, cornhole, basketball, kids playground, mini soccer pitch, & more – pork barbecue – $10 per family.  Preblast and signup here.

Naked Buffskine:

With more work stations setup than there were pax, we really had an opportunity to go at our own pace and concentrate on the areas we most wanted.  The hope was that the established but less rigid structure would allow us to explore heavier weights, more challenging variations of the bodyweight moves, and focus on good form and range of motion more so than we are typically able when we’re focused on banging out high reps and keeping up with a barrage of Q instructions.  It seemed, once everyone settled into their own rhythm, to work out pretty well, and the change of pace was nice.

Station 2 was the #crowdpleaser.  Many pax skipped it entirely or made up their own exercise – merkins or LBCs, etc.  YHC still does not understand what it is that some pax dislike about the TGU.  Is it the slow pace?  The difficulty?  The low reps?  (this is not a rhetorical line of questions – feedback is welcomed)  Anyway, for those that did the TGUs, you got in some good movement, esp for the shoulder girdle area, core stabilization, & overhead lunge.  And, hopefully the mat enhanced your getup experience.  #christmasvacation

The partnering and slower pace did seem to have the added benefit of increased 2nd F, which is harder to do when you’re preoccupied with counting reps or suffering under a higher pace.

Hops – we did bring out a shovel flag for the 2nd anniversary!  (It is now in Brown’s hands, who will likely do a much better job of consistently planting it…)

Thanks, Brown, for the party favors, in the form of cookies & cream #brotein shake mix.

And, thanks to all of you today and the pax who’ve posted over the past two years for your support and participation!  Here is to more!  #moreisbetter #TWSS

Aye!

Worthless the Rest of the Day

9 pax posted for the promised (via pre-Tweet) strength-focused workout.  With YHC’s lack of kettlebells recently, he decided to share with the pax some ways to up the intensity of familiar exercises.  Plus, a few KB exercises ’cause, well duh, YHC is on Q.

The Thang

Disclosure

COP

  • Parking lot lap
  • Imperial Walker
  • Merkins
  • Side Straddle Hop
  • Mountain Climber
  • Prying Squats
  • Farmer carry to playground with two kettlebells (KBs) each

Playground Swing Set

  • 100 KB swings – 10 sets of 10 reps – go with a heavy bell, using impeccable form – mostly 2-handed, with a few 1-handed swings thrown in for good measure

Concession Air

  • Extended Arm Merkins – 5 per side – one arm in regular position, one arm extended to the side, using primarily the arm in regular position and the extended arm only as much as needed
  • Hollow Hold – 10 count hold OYO – supine on the ground, raising extended arms and legs off the ground
  • Constant Tension Air Squats – 15 – like a regular squat but eliminate the almost imperceptible pauses at the top and bottom of each rep and maintain constant tension in the muscles
  • Rinse & repeat 4 times total

Playground Redux

  • 50 snatches – 10 sets of 5, going with a heavy bell, alternating sides each time

Concessions Coming Up

  • Elevated Carolina Dry Docks – 5 reps – our familiar CDD, with feet elevated as high as possible (pax elevations ranged from knee-high to near shoulder height), back straight and near vertical
  • Pistol Squats, to benches – 5 per side – one legged squats to bench, down and up, modifying as needed
  • Old School Situps – 10 reps
  • Rinse & repeat 2 times total (audibled down from 4 sets due to time)

Playground Exploration

  • Challenge Pullups – AMRAP with max difficulty (for you) pullups – if you normally do supine rows, try an assisted pullup; if you normally do assisted pullups, try unassisted pullup; if you do standard pullups, try adding a weight (hanging a KB from your toes) – strive for 1 to 5 reps (if you can do more than 5, increase the difficulty)
  • Bulgarian Split Squats, with KBs – 5 per side
  • Rinse & repeat 2 times total (audibled down from 4 sets due to time)

Six Minutes Mary

  • Freddie Mercury – 5 IC slow, then 5 IC faster
  • Cumberland Co Viaduct – 10 IC per side
  • Flutter (no KB press – Q fail) – 10 IC
  • Russian Twist (again, no KB – so ashamed) – 10 IC
  • Dolly – 10 IC
  • Farmer Carry two bells back to the cars

Done

COT

Thanks, Fugitive, for taking us out.

Announcements:

  1. Area 51 & SOB Pool Party – August 20 – sign up here
  2. BRR – fill-ins needed
  3. Ragnar Trail Run
  4. Southern Discomfort
  5. Area 51 & SOB Christmas Party
  6. F3 Golf – 2017 – sign up

Moleskine:

The goal today was to lower the reps and pace, focus on good form, and up the intensity of some of our more common exercises.  Hopefully, you all had a chance to explore some options for strength work without resorting to weights, and when you did have a KB in your hand, you tried a heavier kettlebell, too.

A few audibles were made today due to time – cutting down from 4 sets to 2 on a couple of rounds and completely eliminating another set of 100 swings.  Let’s blame it on the heat/humidity as the reason our rest breaks were longer than planned.  Despite that, YHC was useless for much of the day thereafter.  Today, as this is dutifully scribed, there is a comfortable twinge of soreness in a few spots – the mark of any good strength workout.

Thanks for the opportunity to lead, and t-claps to each of you for really pushing it with the higher weights and more challenging variations of the exercises.

Aye.

Meatcake

7 meatheads posted for cake and refreshments and left feeling satisfied.

The Thang

WOP – Walk of Pain

  • Overhead Waiter Carry – to playground, the long route – with bell racked overhead, walk across parking lot toward school, at entrance to track, switch sides and continue walking along the front stretch of the track to the playground
    • Farmer Carry – optional, if transporting multiple kettlebell options

The Circuit

  • 40 one-handed swings, switching hands as desired (recommended 20 L, 20 R)
  • 7 cleans – L
  • 7 squats – L
  • 7 presses – L
  • 7 thrusters – L  (thruster is a squat that flows into a press)
  • 7 pullups – L  (ok, fine, use two hands if you must)
  • 7 burpees  (optional, substitute 1 TGU)
  • Rinse & Repeat on R, substituting 40 snatches for the swings
    • Continue repeating Circuit, alternating sides and snatches/swings, for 6 total Circuits

Overhead Waiter Carry – back to starting lot via long route

Metal Mary

  • Russian Twist – 10 IC
  • Pullovers – 10 OYO
  • Louganis – 10 OYO
  • Flutter with Press – 10 IC

Done

COT

Announcements:

  1. Area 51 Pool Party – 8/20, Candlewyck – $10 per family – signup
  2. F3Dads – Charlotte Eagles soccer game – 7/16

 

  • Takeout by MAD

Sweat-stained Moleskine:

Well, YHC completes another trip around the Sun on Saturday, and since he is DR on Saturday, the Meathead pax were treated to his birthday Q today.  For the unselfish benefit of the pax, the usual treats of cake and ice cream were audibled to swings, snatches, and other high return efforts.

In the pretweet & disclaimer/pre-workout announcement, YHC advised we’d be focusing on high-reps today, and therefore, a lighter than usual kettlebell was recommended.  Most pax found this to be helpful information.  Brown revealed that a 50 pounder is his lightest bell, not because he is a beast (although he is), but because all of his lighter ones are on loan within the Area 51.  Thankfully, enough bells were on hand that Brown was able to borrow/share a lighter one often enough to avoid herniation.

Speaking of disclaimer, today we welcomed Tae Bo as a site FNG.  Strong work today, brother.  Look forward to seeing you each week.

Witch Doctor was Larry Bird’ing throughout the Circuit work, which wasn’t surprising.  Somewhere in the later rounds, he switched to a heavier bell and allowed the rest of us to catch up.

Surprising, most of the pax finished the Circuit at about the same time, despite it being an OYO routine.  Of special note, when YHC flight-tested the workout last week, it took about 40 minutes.  Today, it only took about 30 minutes, proof that #ISI and YHC’s breaks were too lengthy last week.  The waiter carries did take some time, as they tend to do, especially on a long route (~200 yards), so only minimal spare time was left for Mary.

MAD has continued his girevik progression, upgrading bell size, solid form, etc.  Good work, comrade (brother)!

Arena is also among the single bell crowd, slinging his 40# most of the morning, but eagerly borrowing WD’s 35#, when offered.  #promove

Sanka quietly ground out the work all morning, no doubt enjoying the metcon and a simultaneous break from running.

Also noted, everyone, except YHC, hates TGU’s.  More than burpees.  As much as YHC hates burpees, this is mind-boggling.  Burpees do offer some metcon benefit (they were designed to be a test of such, not an exercise – but, like Common Core, we now train to the test), so YHC included them today in the metcon-themed workout.  But, an option of substituting one TGU for the 7 burpees was offered, and YHC was the only one to take the TGU option.  Stunned, but unfazed, YHC cranked out his easy TGU’s in the middle of the playground while the pax did burpees.  (Hmm, maybe YHC will substitute TGUs for burpees whenever they are called, and based on how often they are called in A51, proficiency is right around the corner…)

For his next Q (8/4), YHC is planning a 180 turn from today, with low reps/high weight, unless another thought comes along between now and then.

  • Programming note:  next open Q is 8/11.  Signup now, as the fallback #weinke is 45 minutes of TGUs.
  • Also, the full calendar is open from 9/1 onward
  • Speaking of 8/4, that will be the two year anniversary of Meathead, so it will, of course, be Epic.

Oh, and Hops, just in case you posted today or read the backblast, Meathead planted its first shovel flag (SF) today!  It felt great.

Alright, enough rambling…break is over, back on your heads!

Aye!

The Magnificent Seven

7 meatheads for the last cool morning of the Summer Solstice weather break, eager to put in some work.  YHC was eager for a higher rep session, so when the Site Q made the request, it had to be delivered.

The Thang

COP:

  • Racked carry across the parking lot and back
  • IW – 20 IC
  • Prying Squats – 3 variants

Main event:

  • 100 1-hand swings – in 10 sets of 10 reps, every 30 seconds
  • 100 Clean + Press + Reverse Lunge complex – 10 sets of 10 reps, every 90 seconds
    • Use a golf towel to allow a full range of motion in the reverse lunge, lightly touching the knee to the pavement

Breather:

  • Waiter Carry across the parking lot and back
  • Farmer Carry across the parking lot and back

Finisher:

  • 7 Goblet Squats (go for a full range of motion, with good form)
  • 7 pullups
  • 7 sets OYO

Mary

  • Pullovers
  • Meat Cleaver (?) – leg raises while holding bell overhead
  • Wipers – legs move side-to-side while holding bell overhead

Done

COT

Announcements:

  1. Order Area 51 high-vis running shirts by this Wednesday, June 22.
  2. F3 Golf – July 29
  3. Area 51 pool party – Aug 20 – Candlewyck
  4. Southern Discomfort – Oct 22
  5. Area 51 Christmas party – Dec 2

Naked Moleskine:

Great work today by all.  Not tons of #mumblechatter today, other than “are you serious?” a few times.  Yes, YHC was and it seems so were you all, as you dug in and got right to it.  T-claps.

This workout was a modification of a Meathead workout YHC led a few weeks ago, which itself was a modified version of a #sadclown workout YHC made up a few weeks prior to that, attempting to “de-load”.  #fail  The workout was not a de-load, and the suck-factor was high enough that YHC has now shared it with you all twice.  YHC did learn from the Meathead debut and shortened the clean-press-reverse lunge cycles to 90 seconds each, which worked very well.  About the only thing that didn’t work well was YHC’s left knee did not like the lunges, so the range of motion had to be reduced.

The finisher set was tweaked into a 7×7 superset, which worked better, and the pullups were added in place of lawnmowers because, well, you’ve got the bars right there, and we need more cowbell!  Er, pullups.

Also modified today was a new, non-rock playlist.  It went better today than the last time it was tried, so that’s a win.

All in all, a better workout than the Meathead folks got a few weeks ago, and hopefully, a nice change of pace for you all.

Thanks for the opportunity to lead!

Aye.

New Area 51 Running shirts

Pre-ordering is now open for official F3 Area 51 running shirts, through June 22nd.

On the front is the F3 logo and on the back is the Area 51 logo/shield, each printed in reflective ink.

  • similar to the F3 ISI yellow shirts offered last year
  • not the same as the A51 yellow shirts from two years ago

Options include a Neon Green Sportek Racer Mesh or a Neon Yellow Sportek Competitor, both of which are a light, moisture-wicking tech fabric.

Delivery is expected by mid-July, just in time for the peak of your BRR training and for all of your road running the rest of the year.  (or, if you just like to wear bright clothes, feel free to wear them anytime…)

F3 Area 51 Reflective Shirt Pre-Order

Aye.

Awkwardly Standing Around – and Sweating

10 meatheads gathered in the slightly warm gloom, ready for a “light” beatdown.  Here’s how that worked out for them.

The Thang

Disclaimer

COP:

  • Racked carry across the parking lot and back (this is still #0.0, right?)
    • Brown arrives as the racked carry is being completed, ensuring he remains 0.0-pure. #promove
  • IW
  • Prying Squats

Main event:

  • 100 1-hand swings – in 10 sets of 10 reps, every 30 seconds
  • 100 Clean + Press + Reverse Lunge complex – 10 sets of 10 reps, every 2 minutes
    • Using a golf towel to allow a full range of motion in the reverse lunge, lightly touching the knee to the cobblestone pavement

Breather:

  • Waiter Carry across the parking lot and back
  • Farmer Carry across the parking lot and back

Finisher:

  • 50 Goblet Squats (go for a full range of motion, with good form)
  • 50 Lawnmowers, each side
  • Complete Goblets & Lawnmowers as a superset – one set of 10 Goblets then 10 Lawnmowers each side, then repeat

Mary

  • Pullovers
  • Russian Twist
  • Flutter Press

Done

COT

Announcements:

  1. Q for Meathead is open next week – June 2 – contact High Tide
  2. Convergence – Saturday – Day Zero
  3. Convergence – Memorial Day – Metro – Symphony Park (South Park Mall)

Naked Moleskine:

Great group today, and everyone was digging in.  This workout was a modified version of a #sadclown workout YHC made up a few weeks ago, attempting to “de-load”.  #fail  The workout was not a de-load, and the suck-factor was high enough that YHC had to bring it to Meathead.  YHC couldn’t recall the work/rest ratio used then, so 2 minute cycles were chosen for today.  That lead to about 60 seconds of standing around sweating between sets.  90 second cycles may have been better, but the smoke-age would have been higher.  More tweaking to come before this is repeated…

Also debuted today was a non-rock playlist.  It was quickly abandoned for the usual 80’s rock.  Too bad The Bangles are not on my playlist…

Thanks for coming out today.  Let’s do this again next Thursday!  (and let me know if you’re interested in Qing)

Aye.

Turning up the volume

This week at Meathead, we’ll be turning up the volume on reps, if not also on the tunes.

  • As such, it is recommended you include a lighter weight bell in your complement of KB options.  YHC suggests something you can one-hand press 12-15 times with good form.  (Your form may degrade as the reps wear on, but you certainly don’t want to begin as a contortionist.)
  • Additionally, a golf towel or hand towel is highly recommended, as your knee will be otherwise making contact with our cheese-grater pavement.

PSA:  This week is TGU-free and pullup-free.  Still #0.0.

Aye.

The Murph (and more)

14 pax determined to take on The Murph this morning and emerged victorious.  For some, it was their first attempt at The Murph; for others, it was an opportunity to improve upon past performance or try something new; for all, it was a solid start to their weekend.

Per the preblast, this edition of The Murph was intended to be more of a training workout than a balls-to-the-wall set-a-PR edition (although pax were free to do so – it’s your workout).  The goal was to provide a “safe” setting for you to try The Murph for the 1st time, improve upon a previous performance, or attempt a new level.  As such, there were several options available to modify up or down to meet your individual needs.

Disclaimer

The Thang:

Divide into two groups based on your 1-mile pace.  (not your all-out best 1-mile time, but your typical pace for a 1-mile run (not a mosey))

  • Group 1 – mile times of 10:00+/mile or anyone wearing a 20 lb weight vest
  • Group 2 – mile times less than 10:00/mile

Opening Run:

  • Group 1 – run to corner of Harris Teeter and back to the playground (1 mile round trip)
  • Group 2 – run to the cannon (Randwick Rd)(opposite direction from HT) and back to the playground (~1.5 mile round trip)

First Set:

  • 5 pullups (modifications include: supine; pullup & hold; pullup & slowly lower; 20 lb weight vest)
  • 10 merkins (modifications include: incline; weighted)
  • 15 squats (modifications include: shallowed or deeper depth; weighted)
  • Complete 10 rounds (or AMRAP in 15 minutes)
    • After completing 10 rounds – KB work, while waiting on the six

Intermission:  ~5 minutes Active Recovery with Mary (pax choice)

  • Protractor (led by Moon River)
  • Flutter (Bulldog)
  • Freddie Mercury (Pele)

Second Set:

  • Repeato of 1st Set:  10 rounds of 5 pullups, 10 merkins, 15 squats
    • After completing 10 rounds – KB work, while waiting on the six (led by Bulldog)

Closing Run:

  • Repeat your Opening Run – to Harris Teeter or Cannon depending on your Group

Done

COT

Announcements:

  1. Ascent/Olympus – will be open next week (i.e. not at the Day Zero convergence)
  2. Whetstone – more information and signups coming soon – background on the program here
  3. Ascent/Olympus – Q schedule is being made for June-September.  Great AO for a Virgin Q, shared Q, or a veteran Q.  Your choice of bootcamp, kettlebell/gear, or a combination. Contact Pele to signup.

Naked Moleskine:

Great group this morning, in kind and number.  With the rain yesterday and overnight and forecast for this morning, YHC was uncertain how many hearty souls would venture out this morning.  Upon emerging from behind the school, where the extra credit KBs were being unloaded, he was glad to see so many assembling for the adventure – from relative newcomers to wily veterans.

T-claps to all for really pushing it during the workout.  The Murph is a full body, all-around beatdown, between the runs and the high reps of fundamental bodyweight exercises.  Not a lot of creativity (and, as mentioned in COT, not a big requirement for Q instructions once underway); just a lot of grinding out the reps.

Thanks, Bulldog, for leading early finishers with KB work.

YHC was so deep in his paincave, not a lot of mumblechatter was captured, so feel free to add your own below.

  • A request for The Bangles was noted, but somehow, they are not included within YHC’s exhaustive library.  Culture Club was later offered as a quasi-substitute.
  • Pullups seemed to be the biggest challenge for most pax, whether attempting them or modifying with supine pullups.  It seems, proper motivation is all that is lacking, at least for Moon River.  After several rounds of getting his shoes in the muck on the supines, he moved over to regular pullups instead.  Other supiners were similarly motivated to use good form on the supines in order to avoid the mud (and their M’s wrath).
  • Speaking of form, YHC’s form was deteriorating as the sets drug on, as may have happened to others as well.  While I completed all the reps today, my goal for the future is to do so with better form.

Thanks for the opportunity to lead today, gentlemen.  It’s always an honor.

Aye.

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