Author Archive Uncle Leo

2 Points can make a line but not a circle

DATE: 2023-01-16 AO: Swole Q: Uncle Leo PAX: mighty_mite FNGs: None COUNT: 2 WARMUP: various warmup up exercises like SSH, IW mixed with 2HS and some Voodoo complexes
THE THANG: 5×8 double swings 3x3double dead start snatches 5×8 double rack squats
Hippie Complex 5 rounds of 5x double OH half squat 3x double rack squat 5x double deadlift
Circuit 4 rounds of 5x plank pull through e/s 3x KB pullover with 2 presses 4x dive bomber merkin
MARY: Elbow plank, Glute Bridge, Hollow body hold
With 2of the most loquacious Pax in attendance the mumblechatter is too lengthy to recount here
ANNOUNCEMENTS: Blood drive coming in March. Marta is your new Dracula
COT:

Come for the workout, stay for the tunes

10 pax assembled on the finest pavement in CMS for this weeks edition of Swole.  Reasonably disclaimed as the 0530 arrivals assembled their gear we did that F3 kettlebell thing:

Warmup

  • 10 halos – 5R/5L
  • 5 2HS
  • 10 around the work – 5R/5L
  • 10 2HS
  • 10 Sharon Towers
  • 15 2HS
  • Prying squat
  • 20 2HS

Neupert

  • 10×6 double swings @ 1:00

Complexes

  • Pick your poison sntaches – pick a number of snatches and do that every 30 seconds for 5 minutes, alternating R/L
  • Voodoo complex – 1HS, Highpull, snatch, clean, squat, press on R and L EMOM for 5 minutes

EZ Strength

  • 2×10 DDLs
  • 2×10 Merkins on bells
  • 2×5 pull ups
  • 2×10 1HS on R and L

Mary

  • Elbow plank
  • Hollow body hold
  • Glute bridge

 

Molskine:

  • Mighty Mite wanted to get in some training for the Functional Strength challenge on 5/22 – we hit all 3 exercises today
  • The Swole/Meathead/Olympus circuit is great for all the runners on rehab. Hoover was the second PAX to post to one of these in the last month in a boot.  Strong work.
  • Turkey Leg is done with running season and getting ready for muscle beach this summer
  • Great to have War Eagle back out and I suspect the double swings and snatches has him eager to come back
  • The playlist was a hit today, music really is YHC’s specialty. The mystery song that “sounded like the day WT got drunk at Tweetsie” was Hot Town by none other than Ghost Train Orchestra – you are welcome.
  • Always a pleasure to lead

 

Announcements

  • Check the newsletter for all the goings on – CSAUPs, new workouts, happy hours, and general tom foolery

Mayan Pyramids

10 men wearing 19 athletic shoes (read on for the explanation) circled up for another edition of Meathead.  Reasonably disclaimed, which seemed important today given the recent history of the pax, we moved forward while standing in the same place #0.0.

The Thang:

COP: 

Around the worlds, 5x2HS

Halos, 10x2HS

Windmills, 15x2HS

Prying Squat, 20x2HS

Part 1 from the spreadsheet:  10×2 DCL+DMP @ 1:00

They musical selections today were courtesy of free Spotify – 80s Gym Rock.  The pax could still breathe and there were questions afoot regarding the categorization of some of the tunes.  Turns out that with paid Spotify you get free commercials and more accurately categorized songs.  Voodoo expressed some interest in snatches

Part 2 a kind of complex:  X snatches every :30 for 5 minutes

This was a choose your own adventure complex and accomplished a few things.  First, YHC didn’t hear any more comments about music after we started this.  Second it gave Voodoo just the fix of snatches he needed.  Third it served as some good Functional Strength CSAUP prep.  High Tide would have liked it if he didn’t fartsack.

Part 3 another complex:  2HS, 1HS (L/R), Thruster (R/L) for 1, 2, 4, 8, 8, 4, 2, 1 reps

If you’ve been to one of Unlugged recent Q’s, you’ve probably come to learn of his love of the Fibonacci sequence – something about his Italian heritage, love of math, nature and building things.  YHC realized that tomorrow is April 8, 2021, which when written in European format is 8/4/21.  This sounded like a fine rep pattern for this complex when re-arragned in the shape of a pyramid.  There were questions about doing 8 reps twice since pyramids have points.  Luckily the Mayans provided us with flat top pyramids to provide the basis for our flat topped pyramid.  Again the low rest and high effort here took the focus off the music.  Unplugged also failed to join us today despite his slack comments last night.

Part 4 EZ strength:  2 rounds each of

5x Low Windmill (L/R)

10x Explosive Merkin

8x Lawnmower

5x 1HS

Introducing a new exercise, like the Low Windmill is always a treat.  Kind of like the time that Ickey Shuffle brought out the Sots Press.  Always amazing how many muscles there are that we don’t work or how hard a movement we are familiar with can be when done at a different angle.

Moleskin:

  • Why were 10 men only where 19 shoes? Lois provided the answer today by posting in a boot after having broken his foot.  Strong work and a great example that there is always a way forward
  • Lois brought out Tweetsie who is starting to become a regular and working hard
  • Erlacher joined us for the first time based on a referral from Beetlejuice who can collect his referral bonus from site Q Voodoo after he posts for 90 more days
  • The Worm was out as usual working hard and inspiring everyone as our war daddy.
  • Mighty Mite is getting closer to the circle as more people get vaccinated. Still not close enough to always be in the conversation – he was about a full minute behind the discussion about whether Spotify had 90s songs on the 80s playlist.  Given the size bells this man pushes around no one is really going to give him that hard a time though
  • Sounds like Hoover just missed out on a bigger bell this weekend. Will he be able to pay as much attention to the music when he gets one?  We can only hope for a brief reprieve while he adjusts.
  • Soul Glo still hasn’t come over to the dark side for doubles. There is so much more rest when you don’t have to do both sides in sequence…
  • Cottonmouth is also becoming a regular and help keep the #respect number high at the KB workouts

 

We Are the World – No wait that was something else

6 pax assembled on the slip resistant pavement of Swole to get our week started.  Disclaimer, check.  Music started, check.  Tabata timer started, check and we began:

Warm Up:

·        Round the world x 10 R/L

·        5 x 2HS

·        Halos – alternating x 10

·        10 x 2HS

·        Prying squat – L/R/C

·        15 x 2HS

·        World’s Greatest Stretch – L/R

·        20 x 2HS

Part 1 – Boulder Shoulders

7 x 3 DLC + DMP @ 1:15

Part 2 – Working the Mind and Body

10 x [1HS, CL, SQ, MP, Rev Lunge, Twist] – R/L  – EMOM

Part 3 – Snatch Training

5 SN @ :30 alt R/L for 5:00

Part 4 – Easy Strength

2 rounds of

·        5 x Goblet Squat

·        5 x Explosive Merkin

·        5 x Double Row

·        5 x 1HS R/L

Part 5 – Mary

40 on / 20 off

·        Plank

·        Hollow Body Hold

·        Flutter Press

·        Glute Bridge

·        Back Scratcher

Moleskin:

1)     Consensus was Apple Weather “feels like” temp was off today.  Didn’t appropriately adjust for the wind chill which went away sometime in Part 2 for YHC

2)     Mighty Mite made it on time this week but continued with his social distancing.  Dr Fauci would be proud

3)     Frehley’s Comet is getting his daily servings of vegetables and it’s keeping him well powered with natural gas.  One time we were happy with the wind today

4)     Wild Turkey was putting in the work today – with his pre-jump and powering through it all today

5)     War Eagle was playing the strong and silent type today

6)     Voodoo was steering away from football conversation today with the retirement of Drew Brees and offering up great tips on “radiating strength” today during Part 1

7)     Thanks to all for putting up with my odd warmups and over abundance of Mary – always a honor to lead

8)     Live Aid was a benefit concert held July 13, 1985 for famine relief in Ethiopia and was the source of all the live music today

 

 

A triumphant return

6 men assembled at the new (old) AO for Swole for our Monday beatdown.  Once again rain threatened, the PAX called it’s bluff and the rain folded.  It went down like this:

WU:  SSHx20, IWx20, Sharon Towersx10, Arm Circles forward and back x 10

Strength:  10 rounds of 1 DCL & DMP

Complex #1:  10 rounds of “The Voodoo”(patent pending) EMOM

1HS, High Pull, Snatch, Clean, Squat and Press both L and R each minute

Complex #2:  “The Goshawk” – walk 20M with your bell in Farmers Carry, 8 goblet squats – repeat 8 times

Easy Strength:  2 rounds of

5 Double deal lifts

5 Presses – alt L and R or doubles

5 Lawn Mower each L and R

5 Snatches – L and R

Core:  40 seconds on and 20 off for:

Plank

Deadbugs / Dying Cockroach

Bear Crawl Leg Extensions

Prone arm switches

Prone W->Y arm extensions

Moleskin:

  • New month, return to the old AO for Swole now that some of the corporate types at Invue have returned to find us squatting (literally) in the parking lot.  YHC lost track of time as we all figured out the new arrangements and we started a minute late
  • The Worm seems to be adding equipment to further weigh down his vehicle – welcome to the “It takes multiple trips to the trunk to unload” club
  • Might Mite continues to over achieve on the first set – never happy with the single or double reps. He also kept YHC honest on end time which definitely had nothing to do with the unusual core exercises today
  • Frehley’s showed off some old man strength today with double presses of bells that each weigh close to his age
  • Not to be outdone, Voodoo did the Goshawk rack style rather than goblet squats – way harder
  • Wild Turkey seems confused about Wednesdays and Mondays and is combining his ruck and KBs into some new hybrid workout. Expect to see him on The Mirror anytime soon
  • Musical stylings were a mix of primarily upbeat blues today – inspired in an odd way by Phineas and Ferb season 1, episode 22 “Dude, We’re getting the bank back together”

Announcements

  • Might Mite is looking for blood donors – 2/19 – sign up
  • Frehely’s is selling some new workout on Friday’s right after the Brave at the same AO

Pyramids, Ladders & Bridges

7 m3n assembled on the paved plains at the southwest corner of 51 and Rea Rd for another edition of Meathead hoping that the rain would hold off (spoiler alert:  it did).  Somewhat disclaimed we began to move in place as we most often do.

  • WU: SSHx20, IWx20, Sharon TowersX10
  • 7×2 DCL &DMP
  • Complex: 2HS, 1HS (R/L), Thruster (R/L) in a pyramid of 2/4/6/8/10/8/6/4/2 reps
  • Easy strength: 2 rounds of

5xReverse Lunges (R/L)

5xMerkins on your bells

5xBent Rows

5xSnatch (R/L)

  • Core: 40 sec work/20 sec rest

Hard plank

Hollow Body Hold

Glute Bridge

Flutter Presses

Freddie Mercury (accompanied by Queen’s Bohemian Rhapsody)

 

Moleskin:

  • There was no theme for this workout but High Tide and Ickey Shuffle wanted to continue the Alabama theme with discussion of basketball. Word on the street is that the Tide is ranked #9
  • Unplugged’s class is building a bridge so he is carting around saws in addition to the ~150lbs of KB’s in his trunk #MPGChamp
  • Hoover is about 7 feet tall so he’s only got a step stool at his house – he wanted to convert the pyramid to something similar
  • Voodoo wished he had skipped out today as they had done the same pyramid on Saturday – it is crowd pleaser
  • Mighty Mite is making good progress training his pup and can’t wait until he can give it a collar with a little KB inscribed with its name

 

Announcements

  • Blood Drive – see Mighty Mite’s slack post to register for 2/19
  • Beer Mile – 3/19 new slack channel. If you donate blood you’ll have replaced ½ your red blood cells in time
  • Swole – moving back to McAlpine Elementary 2/1

Holiday Specials @ Meathead

7 assembled on a frosty asphalt for another edition of Meathead.  There was no question that at least 250 swing would be the order of the day but no one new that there was a holiday special of BOGO squats and 30% extra planks also being offered.  Thoroughly disclaimed (because YHC is not a professional), the following ensued…

 

THE THANG:

SSH, IW and 10 swings

4 rounds of:

12 swings + 10 racked squats R

12 swings + 10 cleans (5R/5L)

12 swings + 10 racked squats L

12 swings + 10 presses (5R/5L)

12 swing + 10 lunges (5R/5L)

2 rounds of 40 on / 20 off:

Plank

Hollow Body Hold

Glute Bridge

Side Twisty Thing R

Side Twisty Thing L

~30 second goblet squat hold to run out time

 

Moleskine:

  • The play list was inspired by Wild Turkey’s list – “A Very Turkey Christmas” that he premiered last week – would suggest you check it out https://music.amazon.com/user-playlists/74622397d5fe45deb0f1e09dbae62712sune?marketplaceId=ATVPDKIKX0DER&musicTerritory=US
  • High Tide learned a couple of new Christmas songs that he might play on his potential road trip over the holidays. Honestly, they were new to YHC too. He also really enjoyed the 30% special on planks offered today.
  • Soul Glow and Mighty Mite were both looking to talk about the victories of their Bengals and Wolfpack.  Soul Glow even wearing the shirt to make sure everyone remembered
  • Frehley’s said he needed some testosterone after consistent exposure to Hallmark Christmas movies which the FDA has flagged as a potential risk factor for ED
  • Unplugged thinks he may be on the edge of having a bell problem – his collection is looking more and more like Voodoo’s every day

The playlist for this interested:

Run Rudolph Run – Chuck Berry

Merry Christmas – Ramones

Christmas Wrapping – The Waitresses

Frosty the Snowman – The Ronettes

What Christmas Means to Me – Stevie Wonder

Christmas in Hollis – Run-DMC

Christmastime – Smashing Pumpkins

Santa Claus Go Straight to the Ghetto – James Brown

Mistress for Christmas – AC/DC

Little Saint Nick – Beach Boys

We Wish You a Merry Christmas – Weezer

Christmas Rappin’ – Kurtis Blow

Christmas All Over Again – Tom Petty & The Heartbreakers

White Christmas – Eric Clapton

Santa Claus is Coming to Town – Jackson 5

Joy to the World – Mormon Tabernacle Choir

 

 

Hearts on Valentines Day

11 Pax gathered on the smooth, warm pavement of CC for a Valentines Day workout.  Dollywood was trying to figure out what to wear and thought YHC looked “dressed for speed”.  Nice to know one can still look fast after not having posted in months – no speed on land here.

Moderately disclaimed we took a mosey over the grounds with some running drills and gathered on the field for COP.  Pretty standard SSH, IW, Squats, Mtn Climbers and Merkins.  Lots of chatter with the Pax in high spirits and YHC not really pushing things too hard.

We moseyed over to the corner of the track for some better lighting and pulled out the deck of cards.  One at a time Pax draw a card with 2X value of card for reps.  Suit determines the category of exercise:

Hearts = burpees

Clubs = push

Diamonds = core

Spades = legs

1 lap of Elizabeth Warren run after each round of the circle

Made it through 2.9 rounds

Moleskine

Being Valentines Day, lots of chatter on relationships today

  1. Everyone wanted to draw a heart – we drew 8 of the 13 hearts and did a lot of burpees as a result
  2. An unamed Pax (protecting the innocent) has been married so long he didn’t remember what the Honeymooner looks like
  3. Another unmaed Pax (protecting the innocent again) had such big plans for the day that he repeatedly modified with Monkey Humpers
  4. Yeti and his M have another baby on the way – congrats!
  5. It was fun to get out and do something different than my normal swimming routine this AM – thanks for the invite and opportunity to lead.

Friday Morning Lights

On a fine (but not yet frosty) Friday morning, 7 men gathered in front of the purveyor of Peruvian poultry to get the weekend started right. Moderately well disclaimed, we were on our way.

The Thang:

Mosey to the high priced breakfast place lot for a little COP – SSH, IW, Squats, Mtn Climber, Peter Parker, Parker Peter

We then moseyed across Providence to the most brightly lit parking lot in Mecklenburg county and stumbled on some chalk writing on the pristine pavement. It seemed to be a workout and the Q not having a better plan decided to follow it.

Merkin, Heels to Heaven, LBC, Carolina Dry Dock, Lunge, Burpee, Dolly and Dive Bomb Merkin

Do 20 of the first exercise, run a lap, then do 20 of the first and second exercise and run a lap, do 20 of exercises 1,2 and 3 then run a lap. Continue until time is called. For the astute reader, this is a version of Smokey’s famous Board workout.

Moseyed back across Providence to the cars for 10 quick OYO merkins and COT

Moleskin

  1. We’ll blame the lower than average turnout on the temps rather than a lack of marketing by the Q
  2. The new temps did bring out a variety of attire – Asto was rocking the toboggan and Shop Dog the sweatshirt. Shop lot the sweatshirt during the grinder but Astro seemed comfortable. What is he going to do when it’s 20 degrees?
  3. Welcome to our visitor Candy Cane from ENC. There is an AO within 10 minutes of your hotel 6 days a week so come back and visit again.
  4. Quiet crew during the grinder – everyone getting after it and challenging themselves – Job pushed on to finish the whole list with an extra minute or so after time was called.
  5. Always a pleasure to lead.

Ultimate Circuits of Chance

11 men posted to the gloom of Joust this AM and this is what went down.

About 0526 4 men had assembled and were talking about how big turnouts always come with fun Friday ultimate games.  When YHC said that I had blown the marketing for today, Header looked up and said “we’re playing ultimate?” with the same expression you 5yo 2.0 has when they think your going for ice cream.

7 more quickly assemble, include Baracus who confidently parked the 4 door fergn’ sedan between two large pick up trucks.  He was equally confident in his shiny white shoes that looked like something you might see on a mall walker.

Disclaimer was given and off we went for a short jog to the goal line for a LOP (line of pain)

100 yards down field, 100 SSH and return

75 yards down field, 75 MC and return

50 yards down field, 50 LBCs and return

25 yards down field, 25 merkins and return

Appropriately activated, we moved down to the lighted end of the track to engage in circuits of chance – drawing 3 cards from a standard card deck.  Hearts were running, Diamonds core, Spades legs and Clubs upper body.  5x the card value for reps and Aces could be 1 or 11 like blackjack.

Lots of squats, merkins and sister mary catherines ensued.  Tulip showed his honest upbringing by not knowing that an Ace is only a 1 or an 11 not any number in between.

There was some mary and indian runs since we couldn’t draw a heart to save our life.

COT

Moleskin

  1. Definitely a randomrama today but hopefully everyone had some fun and got some work in
  2. Dollywood didn’t believe there was any pattern to the exercises and cards – hoping we set that straight
  3. Haven’t been to Joust in while but great to get back out.  Always an honor to lead.
  4. Smokey and Sweeney Todd showed the Q ultimate respect by doing 30 burpees after the workout

Most T-claps

Mumblechatter

Sorry. No data so far.

Twitter