Another Monday in 2020, so it was time to start week 7 in the kettlebell program.
The Thang:
Some pax did a little warm up OYO
Overhead presses 5 x (1-2-3 reps) each arm. You should be lifting HEAVY
Snatches 5 X (10 snatches each arm + 20 Sec of rest)
4 Rounds of Farmers carries for 90 seconds
COT
Announcements: None
Moleskine:
This was the first day we switched from doing swings to snatches. The last time we did swings at Swole, we did 30 minutes of 10 1 handed swings per minute. The snatches were a big step up in intensity. The weinke called for 20 seconds of rest between sets but I have no problem admitting I took more than that. I was smoked.
Due to the amount of time we’ve needed for swings recently, we haven’t been able to finish the farmers carries at the 45 minute workouts. With the snatches not taking as much time, everyone had enough time for all sets of farmers carries.
Wild Turkey has been a regular attendee at both Swole Mondays and Meathead Wednesdays. He has commented how he feels himself getting stronger. Great work!
YHC wasn’t as motivated to put a playlist together on Sunday night so we listened to Guns N Roses Pandora(GNR, Bon Jovi, Lynard Skynard, Ozzie, AC/DC). It also had commercials for TidePods which, resulted in an interesting discussion about Millenials.
See you at Meathead on Wednesday!
Today kicked off week 6 of our kettlebell strength program. 7 pax showed up to swing some iron around. It was deadlift/waiter carry/clean/squat day and we have been finishing the weinke pretty quickly the last couple times we’ve done it. I encouraged pax who have been breezing through this weinke to take a step up in weight today, your thighs should be burning today like your forearms do on swing/farmer carry days. It worked, we didn’t get finished with the weinke main weinke until 6:10.
The Thang:
Quick Warmup: IWx10 Windmillx10 ArmCircle Forwardx10 Arm Circle backward x10
10 RDLs each leg. Pax were encouraged to have doubles and to go heavy if possible.
Waiter carries: 5 rounds of 90 seconds each with a 30 sec break in between
5×5 Double Cleans
5×5 Double Front Squats
5 mins left to burn out so I had the pax circle up in plank. First pax does 1 merkin, next pax does 1 merkin, all the way around the circle until everyone has gone. Next everyone takes a turn doing 2 merkins. Pax that fail with their merkins or put their knees on the ground are out. Time ran out during the 8 or 9 merkin round with most pax still alive.
COT
Announcements: Program continues on Wednesday. Rumor is we are going to switch to some snatches instead of 30 minutes of swings.
Moleskine:
Here is the playlist
The playlist generated a lot of fun mumblechatter as pax described the scenes and plots from the movies. Unfortunately movie montages are relatively short songs so these 10 hits didn’t quite fill up the 45 minutes that is Swole. YHC would appreciate another song or two to add to the list for the next time we need extra motivation.
A few weeks ago, Transporter asked me to head southeast of the border and Q a gear workout called Chisled. I have familiarity with most of the Waxhaw AOs as I was one of the Journeyman Challenge(we should do this again sometime) winners during the summer of 2018 but it seems 5 Stones is newer to the AO game.
Through some texts with Rudy this week, I learned that the Asylum pax keep all their gear at the AO which was a new concept to someone who has always lugged kettlebells to every gear workout I go to. I arrived a little after 5 and had Rudy show me everything and setup. Definitely a lot of good stuff to work with; kettlebells, sandbags, dumbells, bricks, cinder blocks, tires, and weight plates. Pax rolled in and we had 13 ready to go at 530, one rolled in about 5 minutes later during the warmup.
Disclaimer
Quick warmup lap around the parking lot.
IW x 20
Windmill x 15
Arm Circles forward and backward X10
Pax each find a heavy weight to get a taste of the Swole/Meathead/Olympus program. Pax used a mix of cinder blocks, weight plates, kettlebells, and sandbags.
10 RDLs
5X5 Clean and Squat
Main event:
Partner up. One partner runs to the top of Mt Chisled and does 5 burpees. Other partner stays with the gear and rotates through the different stations;
Tire flips
Tire pulls
Medicine ball throws
Hair burners
KB Swings and Snatches
Sandbag clean and squat
Weight plate Curls x 10, Presses x 10, and tricep extensions x 10
All while my 80s montage mix was playing over the bluetooth speaker
3 minutes of Rosalita, Freddie Mercury, and planking.
COT
Announcements: Beer Run is this Saturday.
Thanks for the opportunity to Q. Hope to see some of you guys in SOBland sometime soon.
10 pax gathered for the 4th episode of Swole on what turned out to be the best weather we’ve ever had for the gear workout that is still in it’s infancy.
The Thang:
Quick Warm Up:
10 SSH, 10 IW, 10 Windmills
10 RDLs each leg
5 rounds of 90 seconds of waiter carry(spend 45 seconds with one arm going one direction, switch arms and turn around for 45 seconds)
5X5 Double Cleans with heavy KBs
5X5 Double Front Squats with Heavy KBs
End of planned weinke so YHC had to get creative….
Kettlebell Tunnel of Love(all kettlebells must travel through the tunnel of planked pax, about 30 bells ranging from 30-62 lbs) #crowdpleaser
24 LBCs(for Kobe RIP)
1 minute of elbow plank
1 minute of hollow holds
A little more than 1 minute of glute bridge
COT
Moleskine
Better weather, more pax. Pretty simple.
The two workouts we are alternating with RDL/WC/2xcClean/2xSquat vs Press/Swings/FC and it seems the former consistently takes less time to complete than the latter. YHC knew we’d have to have an extra 10 minutes or so of goodies to finish up with. That led to KB Tunnel of Love. I’ve pulled it out for Tweet and Meat in the past but it is more fun with more pax and kettlebells.
Voodoo provided the tunes for this week. He has been doing a better job of picking good music than I have.
Announcements:
Pray for Madison’s daughter as she has an MRI on Friday and pray for Doc McStuffins during his heart surgery on Wednesday
Program continues this week at Meathead(Calvary) on Wednesday and Olympus(Elizabeth Lane Elem) on Saturday.
Plenty of Qing opportunities(ie every week is open) for Swole. Because it’s a WIB at this point, perfect opportunity for newer pax looking to cut their teeth at Qing or more seasoned pax looking to up their Qing totals in 2020.
Voodoo warned YHC that rain was in the forecast this morning. I didn’t believe it would be that bad but knew there was a large amount of covered space on campus, and if it rained, not many pax would show up. YHC was also fighting a stomach bug, and thought I would be recovered by morning. Unfortunately, I was wrong about everything.
At about 5:27 YHC directed all the cars from the bus lot to the cafeteria dock, which ended up being a solid group of 11 pax. As the bells were unloaded from the cars, some pax decided to seek the cover of the loading dock while others opted for more room in the rainy parking lot.
The thang;
Warm up: 10 SSH, 10 IW, 10 Windmill, 10 Arm circles forward, 10 Arm circles backward.
10 Double Romanian Single Leg DeadLifts
5 waiter carry holds(each arm) for 30 seconds each(led by Voodoo)
5X5 Double Kettlebell Cleans
5X5 Double Kettlebell squats.
1 Min of Elbow Plank
1 Min of V-Sit Hold
COT
Moleskine: The loading dock would be ideal for 5 or so pax, not 11.
Sometime during the Cleans and Squats, a cafeteria worker arrived for her shift to be surprised by 11 men lifting kettlebells. We originally though we were getting displaced but she was ok with us finishing the weinke when she learned we would leave in the next 15 minutes.
YHC was in charge of the music again and tried to do better keeping the rock n roll more PG rated than last week.
Voodoo did some recon after the workout and learned that there is more cover in the shopping center behind the school, which will serve as our rainy day spot moving forward.
Announcements: Go to Meathead(Wed at Calvary) and Olympus(Sat at Elizabeth Lane) to continue your progress in the strength program.
Next Monday is the MLK Holiday. Swole will stay open. Stay tuned to find out what time we’re getting together.
YHC will be celebrating my 7th year anniversary but I have an odd distinction in my time in the gloom, I’ve never Q’ed a Friday workout before*, despite plenty of posts at Centurion, the Brave and Cerberus. There was that one time Champagne and Madame Tussauds asked me to Q the Brave but it happened to be the day before the USMC Mud Run(when that was still a thing) and no one showed up, leaving my Friday Qginity intact.
Alf reached out to Slack yesterday asking for a last minute Q and I thought it would be a great time to break my streak.
Fast forward to 5:28 AM, Alf and YHC are the only two pax in the parking lot much to my disappointment…more on that later.
Ice-9 pulled in at 5:29 and after stalling for 2 minutes, we were off to the big parking deck for the main event.
COP Warm Up: IW X 10, Windmill X 10, Arm Circles Forward X 10, Arm Circles Backward X 10.
The Thang: Parking deck suicides Round 1: Lap 1: Run up first ramp, 5 merkins, run down ramp. Lap 2: Run up ramp, run around 2nd level, 10 merkins, run around 2nd level, run down ramp………………… Lap 5: Run all the way to the top and complete 25 merkins, Mary while waiting on the 6.
As predicted, Alf and Ice-9 were smoking me up, down and around the parking deck but sometime between laps 2 and 3, C3PO and Shop Dawg showed up. O’Tannenbaum showed up between laps 3 and 4. After all pax got to the top, YHC needed to find a way to do a better job of keeping the pax together. So I revealed the 60 lb sandbag, 60 lb kettlebell, 45 lb kettlebell, and 30 kettlebell that were hidden before the workout.
Repeat the Parking deck suicides again with the “fast guys” carrying the weights and squats instead of merkins. This took a while and eliminated mumblechatter for the most part. Pax took turns sharing the burden and everyone was smoked. Then there was just enough time to carry the weights back to the launch point and about 3 minutes of Mary.
COT
Moleskine: At 5:28 AM, YHC was worried that the first two times I’ve Qed a Friday would result in only 1 pax posting. YHC was more worried that Alf and I having to carry almost 200lbs of sandbags and KBs back to the launch by ourselves. Thankful for 4 more pax joining in.
For the 2nd time in 7 days, YHC has been at a workout that has seen it’s total pax grow significantly AFTER launch. At Da Vinci on Saturday we went from 10 to 17 and today we went from 3 to 6. Thankfully the late pax were able to easily find the crowd and still get a beatdown in.
Ice-9 is a monster. I thought making him do the suicides while carrying a 60 lb kettlebell would help bring him back to mean a little bit. I was wrong. If anyone has a 100+ lb sandbag or kettlebell, bring it to my next Q that Ice-9 posts at.
Announcements:
New Gear Workout starting on Monday Jan 6 at McAlpine Elementary. Pax in attendance were not in favor of Kettlebros, Swole, or Deadpool.
NYE Convergence 12/31 at Swift/Bagpipe location(medical park next to Einsteins Bagels).
Stonecrest was gifted an hour without rain so 9 ghouls were given the disclaimer and wandered into the gloomy movie theather parking lot.
Quick Warmup
10 IW + 10 Side Lunges
Wild Turkey found a mysterious green bucket with exercises and a clue as to where to go next. The workout followed a pattern, find the bucket at the new site, perform the exercies, read the clue to find the new site, mosey on)
Trick(for pax who didn’t dress up): 50 burpess
Treat(for pax who did wear a costume): 100 merkins
Chipotle: Trick(100 step ups) Treat(100 dips)
Chick Fil A: Trick(100 lunges) Treat(100 squats)
Starbucks: Trick(100 plank jacks) Treat(1 min plank hold)
St Matthews Round 1: Trick(50 rock thrusters) Treat(50 RDLs)
St Matthews Round 2: Trick(50 tricep extensions w rock) Treat(50 curls with rock)
Target: Trick(crab walk the length of the shopping carts) Treat(bear crawl the length of the shopping carts)
Harris Teeter: Trick(50 monkey humpers) Treat(50 monkey humpers)
Stonecrest Sign on Hill: Trick(lunge walk backwards up hill) Treat(lunge walk up hill)
Mosey back to launch and it’s 6:15…COT with candy
Moleskin: YHC has wanted to Q a costumed workout for almost as long as he has been a part of F3. Last night the weather report was very scary but I’m thankful for the 8 other pax who decided to ignore the rain sounds as their alarms went off.
Not all pax wore costumes but there were some good ones. YHC wore a $10 wolfman mask that was very hard to breathe in. Wild Turkey was the Tooth Fairy. Olaf wore a Brett Favre Vikings jersey which oddly spawned more discussion about the New York Jets with Fireman Ed. Bucky was definitely the winner of the costume contest with his rendition of Martina Navratilova, complete with blonde wig, tennis skirt, and tennis racket.
Announcements:
Saturday is Q School at Da Vinci: 6AM Launch for Q School 101 followed by 201. All pax ready to Q or Site Qs are expected to attend if they can make it.
Sign up for the holiday party. We are getting close to the deadline. You’ll regret it if you miss out.
Who: Pax and Ms of SOB/A51. Other pax from surrounding regions are of course welcome.
What: Annual Holiday Party. Dinner catered by Brown Bag. Beer, wine, soda, tea, and water. And of course, some of the best musical fellowship around.
When: Friday November 22 at 6:30 PM.
This is the Friday BEFORE Thanksgiving!!
Where: Providence Downs South Clubhouse
1203 Venetian Way
Marvin NC 28173
…Same location as last year for the SOB party, Doc’s Clubhouse…
Why: Why not? You’ll regret not being there if you miss it!
Q&A
Q: How much does this cost?
A; $30 dollars per person. For those of you that aren’t good at math, $60 for a pax + his M.
Q: How do I sign up?
A: Send Mighty Mite $30 per person
http://paypal.me/wallacepoole
You’re not signed up until you send the money via paypal.
Q: What is on the menu?
A: Brown Bag will be catering. War Eagle has ordered the meal option that will include grilled chicken, steak, mashed potatoes, veggies, rolls, and brownies.
Q: BYOB?
A: We will provide a modest selection of beers, wines, water, sodas, and tea. If you’d like to bring your favorite drink enjoy and share, you are encouraged to do so.
Q: Dresscode?
A: Casual. Dress comfortably to spend time both inside the clubhouse and outside on the patio(weather permitting)
Q: Is there really going to be karaoke?
A: Yes. Come prepared with 2-3 of your favorite songs rehearsed. Burpee penalty for non-singing pax. JK….?
Q: When should I sign up?
A: Yesterday. Since you can’t do that, sign up right now!!
In all seriousness, it really does help the Qs plan this event when pax sign up in advance. If you know you’re probably going to be there, go ahead and sign up. Here’s the link again in case you lost it
SIGN UPS ARE CLOSED KEEP YOUR EYES PEELED FOR LOGISTICS UPDATES
Q: What if I have any additional questions that are not covered here?
A: Reach out to War Eagle or Mighty Mite in the gloom or on Slack.
Who: F3 Pax along with their Ms and 2.0s.(event limit of 80 people)
When: Saturday July 27th. 4:30-7:30 PM
Where: Park Crossing Pool/Clubhouse
10201 Park Crossing Dr, Charlotte, NC 28210
Why: Summertime is the time for cookouts, why not have on with all your F3 friends? Plus, this is the evening after the Crane Relay, come out and celebrate another successful event….or if you aren’t planning on running the Crane Relay, come out and celebrate a successful night of sleep.
FAQ:
Sounds awesome. I’m in. What do I do next?
Sign up and reserve your spots by sending $10 per person(pax + M + 2.0s) to Mighty’s PayPal
As previously mentioned, there is an event cap of 80 so if you know you are going to attend today, reserve your spot today so you don’t miss out!
What does my $10 buy?
A smorgasbord of traditional summer cookout delicacies(ie. Burgers, dogs, salad, chips, cookies, fruit, sodas, water etc.), access to the pool/clubhouse/cornhole/volleyball facilities, and a donation from F3 SOB chapter to the Park Crossing Club for being our generous hosts.
My 2.0 is a newborn, do I need to pay 10 bucks for them and count them towards the 80 person total?
Let’s say that 2 years old is the cutoff.
What can I bring?
If the above menu doesn’t jive with your tastes or dietary restrictions, you can bring any additional items to throw on the grill.
You can bring your own beer or wine in NON-GLASS containers. Cans, boxes, and plastic bottles are cool. Bringing any glass beer, wine, or liquor(looking at you Frehley’s) bottles could result in your drink being thrown away or you being asked to leave. Park Crossing is being very generous by letting us use their facility and we are going to take their rules very seriously.
Comfortable clothing for cornhole/volleyball or swimsuits for the pool.