YHC had this elaborate #weinke all planned out for Meathead, with lots of good KB movements offering solid variety and hitting all the right places. Yet, on #F3Meathead Eve, sitting there in the stands, watching my 2.0 swim, the idea of a complex workout just didn’t sit right. In an instant, the carefully considered plan was tossed like cookies should be after a good workout (#merlot), and a new, simpler plan was concocted. 13 meatheads may have left wishing for the original plan.
The Thang
COP:
Cue the tunes; set the timer. Time for:
The Only Event:
Begrudging Mary:
Yeah, we’re Done.
COT
Announcements:
Naked Moleskine:
YHC had designs on getting in 500 1-hand swings today and was disappointed to find himself short on time to start the 5th set of 100; hence, the “begrudging” Mary. It seems the “recovery” sets took more time than anticipated. That’s on me, and I’ll work on that for next time. #foreshadowing
As it were, we got in 400 1-hand swings + 20 2-hand swings. Plus, 80 presses & lawnmower rows (40/side), 40 goblet squats, and 4 nice long walks to check on the schoolmarm. Not bad for a day’s work.
YHC noticed and remarked early on that making meatheads count, to 10, has a considerable dampening effect on the mumblechatter. Fortunately, Busch was among the pax and was able to break through with some 2nd F chatter with Mint Julep (glad to have you down from KY).
Rock Thrill noticed early on (#keenobserver) that it seemed we were focusing on fundamentals today. Aye. Meat & Taters today – hold the Taters. #posteriorchain
Thanks to Turkey Leg & Witch Doctor for reminding YHC about the goblets & lawnmowers during the 2nd (or 3rd?) recovery set. YHC was focused on the swings, as you saw.
Shout out anything else YHC missed, as he focused on his swing counts…
Thanks for the opportunity to lead and the fellowship.
Aye.
#hashtagoverload #newPRforhashtagsinasinglebackblast #hashtagssharpenhashtags
8 queued up for the weekly buffett known as Foxhole and found nothing but meat & taters on the menu – and lots of ’em!
The Thang:
COP:
Mosey to field
The Meat:
Mosey to the playground
The Taters:
Mosey to parking lot
Assorted Veggies:
Done
Announcements:
COT
Naked Moleskine:
For some, the Turkish Getup was a new favorite (“I think I hate you already” was declared), while for others it is an old favorite (ok, there aren’t many of us). Regardless of which camp you fall into, like meat, taters, & veggies, it’s good for you, so we had a heaping helping. And, to break up the monotony, we mixed waiter carries right into the middle.
Pulling into the parking lot, YHC spied the field we ended up using, audibling out of the long suitcase carry that was planned going to the crumb-rubber soccer field. The short carry robbed us of the planned grip test; however, we made up for it with extra time on the playground. You’re welcome.
100 1-handed swings in 5 minutes surprised some of the pax. It begins so easy. If it wasn’t hard by the end, you may be ready to move up in KB size…
We don’t get enough pullups in our workouts, as evidenced by YHC’s declining ability to do them, so they’re worked in amost every time possible. Again, you’re welcome.
Thanks to Mall Cop, in absentia, for introducing YHC to Deck Squats. Not really sure what all they work, but they’re a fun novelty, at least.
Big thanks to Voodoo & Peebles for helping out with form and pointers for the pax. It really makes all of us better when veteran pax notice and help other pax seeking to learn a new or perfect a familar exercise. T-claps!
Thanks for the Foxhole hospitality and the invitation to lead. It’s always an honor.
Aye.
15 meatheads battled the clock today, in a tabata-like manner but without all that needless rest. Let’s get ta swingin’…
The Thang
COP:
5 Minutes of…
Waiter carry – R – to car at far end of parking lot. L on the return.
Meathead Mary
Finish with 3:00 of one-handed swings (60 swings)
Done
COT
Announcements:
Naked Moleskine:
Today’s weinke was based on some of the stuff that YHC does while working out #sadclown style, using the timer to maintain intensity, since there isn’t any pax around to push you. Decided to share this with the pax [minus the usual TGUs], knowing it’s easily modifiable up (with a heavy KB) to really beat you down or modifiable down (with a lighter KB) if you chose a lighter workout. YHC was a little under the weather today but still managed the heavier route for the majority of the workout, although the tank was empty by the end.
#MeatRunners Fletch & Turkey Leg were seen sprinting their 5k prerun before the main event. Glad to have you speedsters representing us and trust that the KB crosstraining is shoring up whatever needs shoring.
Horsehead must have chosen the lighter option today (I think it was a helium-filled KB with a candy shell that he found on Craig’s List) as he was not seen taking advantage of his BYOTB (bring your own truck bed), although it was kept within arms reach.
Glad to have Bananas back out, after tweaking his back at few weeks ago with a horrendous number of snatches and a #brohug during Ball of Man.
Radar and Busch helped to control the rodent population at Meathead with regular fumigations. #OrkinMen
Young Love, Sanka, & Tackling Dummy were on the opposite side of the circle from YHC but looked to be putting in some serious sweat equity.
Hops made another Meathead posting (no, not his first!) and was soon looking for a larger bell to swing. Aye, brother!
BA is an ol’ KB pro and a recent Meathead regular and managed to get in some 2nd F, as well.
Chum may have been on a reconnaissance and recruiting mission for Mint Hill Metal (on Fridays), as far as I know, but glad to have you!
Hacker saved YHC from being WD and kept us on time during the pullups.
Dora showed us he didn’t need a KB swing as long as he has his ruck! Aye! (…wonder if I could carry my KBs around in one of those…)
Turkey Leg showed that he’s more than just a fast runner and newly minted Meathead. He also knows his 80’s hairbands (YHC’s musical selection today).
Thanks for the opportunity to lead. Hopefully you got something out of it today. If not, we’ll upgrade your KB next time. YHC’s legs are already tightening up…
Aye.
10 men assembled on the grounds of Olde Providence Elementary, determined to earn the right to feast on Halloween candy come evening, having conquered the tricks of the gloom. Here’s how it happened:
The Thang
COP:
Mosey to the playground
Mini Murph
Mosey to football field
Mosey through the ‘haunted’ forest to the neighborhood hill beyond
Triple Nickel
Mosey back to football field
Mosey to concession stand
Refreshments
Mosey to front of school
Mary – in the long, cool, wet grass (infested with ants, I’m told)
Mosey back to the launch parking lot
Done
COT
Announcements:
Joe Davis Memorial Run – January 9th – 5k & 10k options – great event for your first running event (YHC & many others had their first at last year’s event) – raises funds for the Keystone substance abuse treatment center – in memory of our own Rock Thrill’s brother
Virgin Q – Ascent is a great and welcoming AO for your first Q. It’s a great opportunity to step up to support and give back to the Ascent pax. It’s not as hard as some may fear, and it’s actually pretty fun. Plus, you get to choose all the exercises! Additionally, you can split the Q with a veteran Q for added support and to lessen the time requirement of your first Q. Let Pele know if you’re interested or have questions.
Naked Moleskine:
Wow! It was great to see the pax continue to roll in as we neared “go” time. 10 pax, a mix of new (to YHC) and familiar faces, was a great start to this Halloween morning. In the spirit of Halloween, YHC wanted to come up with a clever Halloween theme, but sadly, your Q is/was not very creatively gifted. Therefore, you had to settle for a bag full of tricks, instead of treats. And you all crushed it! Some good-natured mumblechatter & grumbling at times, which is expected or Q isn’t doing his job, but you jumped right to work. Well done! (And, I hope you’re experiencing a little “comfortable” soreness this morning – the reminder of your solid workout and promise of gains to come!)
The Murph (& Mini or 1/2 Murph) and Cindy (from Crossfit) workouts are well known to be some of YHC’s favorites, as they provide a solid beatdown, allow you to get some serious volume, and provide a great benchmark of your progress over time. Plus, we don’t get enough pullups in our workouts, so we made up for it today!
The Triple Nickel just sux, but hill repeats are good for us (some I’m told). So, we did ’em.
The Refreshments at the Concession Stand were to give us some needed lateral movement strength, as you just don’t get that in straight-line running, and the Bulgarian split-squats provided more stability plus leg & glute strength training.
Thanks, as always, for the opportunity to lead. It’s an honor, and I hope, if you’re not already a veteran Q, that you grab hold of the opportunity for your Virgin Q (VQ) soon!
Aye!
6 pax and two 2.0’s are still recovering from their mighty feats over the hour we know as Olympus (aka toughest Saturday workout in the Region). While no lightning hit, each left feeling Thunderstruck.
The Thang
COP:
<Thunder, confirmed by lightning detector as 9.9 miles away, caused an audible for a preemptive move to the covered sidewalk>
Main Event – Supersets
Metal Mary:
Done
COT
Announcements:
Naked Moleskine:
Despite accusations that YHC was trying to call down lightning, based on a playlist that included Thunderstruck and Rock You Like a Hurricane, the rain and its associated lightning held off until after the workout. This was certainly an unexpected blessing, after having the lightning preview not 5 minutes into the workout and being able to see the rain just to our west. We’ll take it!
Everyone did a great job pushing it today, including the 2.0’s. Most everyone tried something new, something they haven’t mastered, or perhaps a larger KB. And each left better for it (and spent, if YHC’s personal experience is representative). Speaking of spent, I need a nap – I’ve got football to watch this afternoon!
Aye!
3 men (yeah, men) laughed in the face of #NotJoaquin and posted at F3Ascent to see what lie ahead in the rainy gloom. With adaptability that’d make MacGuyver proud, they got to it and moved some serious metal.
The Thang
COP:
Simple & Sinister:
Round Robbin’
Metal Mary (all exercises with KB):
Done
COT
Wet Moleskine:
Backblast Disclaimer – the above may or may not have actually occurred, as there was no #weinke, i.e. 100% audible, and YHC’s memory isn’t that great during or after a workout. #Cobains for any errors or omissions. If you were there, you know and likely still feel what we did.
YHC had originally planned an LSD run this morning, #RainRunner, but we quickly audibled out of that once we saw just how substantial the rain really was. So, now, what to do? Go to the #plasticficus with the M? Sit on the couch and watch cartoons? No and No!! Hmm…could go swing some KBs under the awning at Olde Providence Elem, but would that be awkward if Pele was running the Ascent pax around on the fields in the rain? What if there was no Ascent pax – would Pele join YHC for some KB action? Let’s give it a shot!
At 7:00, just as YHC & Pele had determined it’d just be us two and we were heading to the awnings on the rear of the school, two became three when 777 pulled into the parking lot. YHC informed him of our audible, we assembled under the rear awning and commenced to unload some bells. The workout was completely made up on the fly, so YHC relied heavily on personal favorites. As you know, that means one-handed swings and TGU’s (aka Simple & Sinister). Again, #cobains. But, I think a solid, overall workout was had by all. At least YHC feels like it was.
Pele is becoming an old hand with KBs and really focused on TGU form today with the shoe drill. Keep after it, brother! Triple 7 also made a strong showing with his first KB workout. Welcome to the #meathead club!
Guys, thanks for the opportunity for a fun, impromptu lead. Always an honor.
Aye.
9 of the faithful posted expecting a HIIT but “easier” day at Meathead, based on YHC’s pretweet. Let’s just call it a classic example of “under-promise; over-deliver”, proving once again, there is no “easy” at Meathead.
The Thang:
COP:
Supersets BRO-SETS!
Rinse & Repeato
Meathead Mary
Repeat Bro-set
1 minute left! No. Mutiny. We’re done! (It was correctly pointed out, by everyone, that a 3 minute, well, 2 minute rest, based on the shorter intervals, was due the pax, so we finished out with that.)
COT
Announcements:
Naked Moleskine:
YHC looked forward to today’s Q (and that at Foxhole on Monday) as a welcome break from all that BRR running nonsense he’s been doing of late. The plan was for a total body beatdown using a lighter KB and higher reps to make it a little easier, provide some cross-training, and maintain running cardio. It achieved the latter two (cross-training & cardio) but failed miserably on the “easier” metric, once again proving, there is no “easy” at Meathead. Whether you dropped your KB size 24%, as YHC did, or attempted to use your Meathead-sized bell today, everyone was grunting & gutting it out today, leaving puddles of sweat and pressing their callouses to the limit (and beyond). Well done, fellow meatheads!
At this point in the program, YHC would normally seek to point out items of interest or shout out to the pax, but YHC was so deep in his own pain cave that he’s not really sure whether others were around or not, other than during COP & COT. From those portions, however, it was great to see familiar, friendly faces again and to meet Destiny (welcome!).
That’s all I got. 4 hrs later, I’m still too tired to think. Feel free to fill-in what I left out in the comments.
Aye!
6 bell-swinging meatheads gathered at the Southern outpost known as Foxhole and set out to turn that foxhole into a pain cave. With substantial amounts of sweat equity applied, all emerged stronger for it…and slightly tired.
The Thang:
COP:
Farmer carry (or suitcase carry for those entertaining one bell) ~150-200 yards (switching hands as needed) to the far soccer goal on the very nice, mostly dry, prescription athletic turf field.
Turkish Snatches
Farmer/suitcase carry back to starting parking lot
Clean & Press Ladder (+ Derkins)
Metal Mary
One-handed Swings
Done and done!
COT:
Announcements:
Naked Moleskine:
T-claps guys for pushing through a workout that’s much tougher in person than it is on the #weinke. (aren’t they all?) As I type this 4 hrs later, I’m still feeling it. My app tells me it was good for a 900 calorie burn, and while that may not be 100% accurate, it burned a lot and upped my appetite this a.m. Regardless, the pre-tweet promised to leave us tired (check) and sore (we’ll see tomorrow), so I’d say our chances are good.
T-claps to Frehley’s for literally rolling out of the #fartsack this morning with a bad back and modifying as needed to protect said back. Good stuff. Hope you enjoyed the included derkins, added just for you so that you didn’t have to audible any OYO.
Tank, welcome to Foxhole! Glad to have you with us and displaying your previous CrossFit training. Hope to see you soon at #F3Meathead (Thurs), #F3Skunkworks (Tues), and #F3Olympus (Sat) for more KB work.
Voodoo crushed it today, as always, #LarryBird’ing on much of the Turkish Snatch circuit, and later displayed his finesse, offering balancing tips on the KB derkins.
Loogie, Soft Pretzel, and YHC displayed lots of manly grunting in our respective pain caves, with sweat flying, as we ground out the reps.
Gents, it was a real pleasure leading today! Thanks for the opportunity!
(now, where can I slip off for a quick nap…?)
Aye.
This time of year, proper school orientation is key to success. 5 pax are now properly oriented, after a tour of the grounds.
The Thang:
Baby jog to the near field. Scratch that. Keep jogging to the baby ball field. Ah, just right.
Square up (4 pax), disclosure given, make room for an arriving Mall Cap, and our square is now a pentagon.
COP:
Mosey to the Playground
Playground circuit:
Mosey to the Football Field:
Mosey to Concession Stand:
Mosey to the church across Rea
Church Rocks:
Mosey back to the baby ball field
Mary:
Bonus Time:
Mosey to the parking lot
Done!
Announcements:
Convergence next week at Elizabeth Lane Elementary for A51 Football Kickoff
Naked Moleskine:
YHC promised > 0.0 but < BRR training, and I’d say 2.5 miles is about right for moderate bootcamp. In that distance, we got a good tour of the great, varied facilities of Olde Providence. YHC had also promised to keep it moderate, as he had a tee time this morning with his father-in-law, and since the round final score was on the better end of his handicap, moderate must have been delivered.
As we were launching, Scissorhands remarked that he hadn’t had many merkins in a while. YHC assured him that his deficit would be filled today. Hopefully, he fills satisfied. The 15-count merkins and “side” merkins were a general #crowdpleaser. Definitely, no #headbobbing going on with the 15-counters. #cureswhatailsyou
Great to meet Newk (Nuke?) today. Dude was killin’ it throughout. Also, contributed the “Costanza” and offered good ideas for YHC’s desired Yoga workout site.
Speaking of Yoga, Pele & Mall Cop had quite a conversation and lots to offer in terms of therapeutic stretches (based on years of therapy?). Regardless, good stuff, guys.
Thanks, as always, for the opportunity to lead today. It’s an honor.
Aye.
5 meatheads descended upon the parking lot at Elizabeth Lane Elementary School to stargaze (Perseid meteor showers, you know) and swing some heavy metal, while listening to the same. Being a little roughed up, YHC had agreed with totally roughed up Brown, upon taking the Substi-Q, that this would be a lighter weight, higher rep workout today, to hit a mix of cardio and recovery muscle building. But do not, dear Reader (and Hops), take this to mean the workout was easy. There is no Moderate at Meathead!
The Thang:
COP:
15-5-5-1
KB Cindy/Murph
Finisher
Meathead Mary
Outta Time
COT
Announcements:
F3 Dads Camp this weekend
Naked Moleskine:
Strong work by the Meathead pax today! At the outset, YHC announced that he was a little banged up, etc etc, so we’d be taking it a little easier today, using lighter bells, blah blah blah. While the pax seemed to agree, in reality, though the weights were down from double-bell days, there was nothing easier about the work put in today. By the end, the only person wanting a heavier bell was Hacker, and that was due to either an undersized bell to begin with (upgrade opportunity??) or the fact that his workout was only 40 minutes long (#WileyVeteranMove).
Welcome to Franks, making his debut Meathead appearance! Glad to have you with us.
Pleased to meet Witch Doctor, who began coming out during YHC’s 8 week hiatus. His CrossFit roots were showing, as he turned in a strong performance on the KB Cindy circuit. #OldHat And, he may have found a new customer for his special blend of “medicine” by the end of it all. #DoubleBonus
Good to see Sony again, still swinging bells but less so on the running… #0.0
And, of course, Hacker. Glad to have him out, even if he does miss COP because he was trying to go to a Friday workout, only to realize it’s Thursday and, therefore, Meathead Day. #Senioritis #NearRespect
Thanks, as always, for the opportunity to lead today. It’s always an honor.
Aye.