12 pax (including 1 FNG – welcome, Village People!) circled up on a cool morning at Elizabeth Lane Elementary for the latest edition of Meathead. After a thorough disclaimer, here’s what we did.
COP:
The Thang:
Set 1 (singles):
2H Swings x 15
Clean + press x 5 per side
1H Swings x 5 per side
Clean + squat x 5 per side
Alternating 1H Swings x 20
Snatch x 5 per side
2H Swings x 15
Snatch x 5 per side
1H Swings x 5 per side
Set 2 (doubles):
Clean + press x 3-5
Clean + squat x 3-5
Clean + press x 3-5
Double swing x 3-5
Clean + press x 3-5
Single KB snatch x 5 per side
Clean + press x 3
Set 3 (back to singles):
2H Swings x 15
Clean + press x 5 per side
1H Swings x 5 per side
Clean + squat x 5 per side
Alternating 1H Swings x 20
Snatch x 5 per side
2H Swings x 15
Snatch x 5 per side
1H Swings x 5 per side
Set 4 (back to doubles):
Clean + squat x 3-5
Double swing x 3
Clean + squat x 3-5
Clean + press x 3-5
Clean + squat x 3-5
Single KB snatch x 5 per side
Clean + squat x 3-5
Mary:
COT: Thanks to No Regerts for the take out
Announcements:
Moleskine:
After being DR on business for a solid week, it was good to be back out with the pax. It was a beautiful morning with great turnout by the pax. Thank you for following my lead. I hope you “enjoyed” it.
A quick site Q note – after much deliberation and discussions with our site Q emeritus (High Tide), Witch Doctor and YHC plan to roll out a conscription Q schedule for Meathead. If you’ve been coming out for a while, you can expect your name to show up on the list. Most of you are veterans and shouldn’t be surprised. If you’re newer to kettlebells and/or F3 and find yourself on the list, it’s because we know you’re ready. If you can’t Q on your assigned date, please work out a swap or substitution with another member of the pax and let Witch Doctor and YHC know. The site Qs will take one week a month to allow for swaps or VQs. Please note that the workout Q is responsible for pre-tweeting the workout, tweeting the count (please include @F3Area51, #F3Meathead, and #51counts in that tweet), and posting the backblast as promptly as feasible. Feel free to put it on Slack as well if you’re into that.
8 pax posted at Elizabeth Lane Elementary this morning for another edition of Meathead. After reaching out the night before on Twitter, The Wall made good on his promise and posted as a site FNG. YHC partnered him up with High Tide, the resident KB guru, for some one on one tutoring.
After a thorough disclaimer, we did a brief warm-up:
The Thang:
Circuit 1:
Repeato x 4 for a total of 100 swings, 50 C&P, and 50 deadlifts.
Pyramid:
1/3/5/7/5/3/1 of the following exercises per side:
Circuit 2:
Repeato x 1-2 for a total of 40-60 high pulls, 20-30 snatches, and 10-15 goblet squats. This was supposed to be 5 rounds, but we ran out of time.
COT – thanks to Header for the take-out.
Announcements:
Moleskine:
YHC pulled into Elon Park Elementary Monday morning right after High Tide, shortly after driving by 3 pre-runners who had no respect for YHC’s weinke. Was it a wise move or a critical error in judgment? Read on and decide for yourself.
We ended up with 9 pax, including Cobbler, who was making his second post after being an FNG at Blackhawk over the weekend. After a thorough disclaimer blaming Argonaut for any potential injuries as site Q (not really, MT), we formed some sort of weird shape that wasn’t quite a circle or an oval in the middle section of the parking lot.
Warm-up:
SSH x 20 IC
Partner up by bell size. P1 carries the bells around the parking lot. P2 performs 7 merkins and gives chase. Circle all the way around the outer lots and back to the middle lot. The pax appeared sufficiently warm.
The Thang:
Although YHC tried to come up with something new and exciting for his first Q as a 42 year old, the well was dry. As a result, the body of this comes from a workout I’ve led a few times at Meathead. If High Tide minded, he didn’t say anything (thanks, HT).
We warmed up with 100 swings and 20 shoulder presses:
Next was a series of circuits of :30 on/:30 off of the following exercises:
Repeato
After completing the second round, the partners each grabbed a bell and mosied to the playground. P1 cleaned both bells and performed see-saw presses (alternating shoulder presses) while P2 performed 7 pull-ups. Flapjack until each partner has completed 3 rounds. 3*2*7 = 42.
Mosey back to the middle lot for some Mary:
Done. Thanks to Wild Turkey for taking us out in COT.
Announcements:
Moleskine:
15 pax assembled at Dunkin’ Donuts in the humid dawn
MAD was first to leave at 5, slow and steady
10 minutes later, YHC, Early Bird, Geraldo, and young Benny strode on
Sea World caught us on Rea, for a fast run, he was ready
The triumvirate of Hokies (TL, Alf, and Baracus) as usual crushed the run
Kirk joined late, then had a donut with Semi-Gloss, waiting for a ride home
Gummy posted in his rusty shirt, a common sight at the Donut Run
Prohibition and Hannibal pushed hard, off the beaten path they did not roam
La-z-boy worked hard, he wasn’t loafing
Mr. Brady’s shirt with sweat was soaking
Moleskine:
Announcements:
Bushwood gave YHC the keys to the Donut Run this week while he visits the surface of the sun (a/k/a, Houston). I immediately cracked under the pressure and asked Geraldo which route he wanted to run (which is the Q’s only real decision for this workout). He chose the regular North Donut Route. Directions can be found here.
Recommended (and usually ignored) start times:
0510: Slower than 8:45 pace or sandbaggers
0515: 830-8:45 pace
0520: 8:00-8:15 pace
0525: 7:30-7:45 pace
0530: 7:00-7:15 pace
Posted by Voodoo on behalf of Soul Glo:
Beautiful morning in the Elizabeth Lane Elementary gloom. Nice and steamy weather and I was even on time (5:28, for the record). Since there wasn’t a preblast I think a few Pax thought I finally got fed up with the Meathead tunes since I entered the circle carrying my bell, gloves and trusty Bluetooth speaker. No High Tide = no Elvis.
The Thang:
I started with the exact opposite of a detailed, legally sound Young Love-esque disclaimer. Me: “Uh, I’m Soul Glo. Modify as needed. Let’s do this.”
Warm-up:
Circuit 1
Circuit 2
Circuit 3: Partner/doubles
Improv 1
100-yard waiter/suitcase carry. Down with right arm, back with left.
Improv 2
Improv 3
20 swings – alternating hands
Boom.
Moleskine
Meathead’s my favorite F3 workout. It’s like 45 minutes from my house but there’s just something about knowing there will be zero (0.0) running that makes it a little easier. And I like running. For my money nothing beats the “tired body” feeling that sets in during the early afternoon after a solid workout and the “good” soreness that follows on Friday. Since I’m writing this 36 hours after the fact I must say my hammys have been humming all day. Booya.
Pretty tame group of regulars for this workout, hence my decision to disregard/forget the disclaimer. Circuit 1 was intended to be pretty aggressive (i.e. 20 snatch each arm out of the gate is sorta rowdy) – but since it was 80 degrees and fully humid I thought we would be loose enough to handle it. Despite some questions and blank stares we all did it – and it actually wasn’t as bad as I thought it would be. That said, I still removed the x15 and dropped to 10 for the next set. Weak? Maybe. This was my first Meathead Q. I might let it all hang out next time.
So the running joke was that if/when I Q’d Meathead I’d play 45 minutes of Dave Matthews Band. It was tempting. High Tide has played 45 minutes of Elvis – and while it wouldn’t have been my choice, it worked. In addition to the 0.0 I think having some tunes is huge. I decided 45 min of DMB (roughly 2.5 songs) wouldn’t be good for anyone. However, I am curious why there were zero (audible) comments about the playlist. Every week someone has something to say (“So Much To Say”) about pretty much every song. Was it not loud enough? I think my next Q will incorporate the music – i.e. something like the drinking game for Roxanne. Every time Sting belts out the name we all do a burpee. Who Knows…
Either way, I appreciated the opportunity to lead. Thank you to Young Love for the thoughtful and always insightful sendoff. ‘Til next time.
Editor’s Note: Sorry to miss the Q, Soul Glo. YHC was tapering for the weekend. Next time, I would be down for 45 minutes of DMB. #glorydays
16 pax met in the parking lot of Vine American Kitchen for this week’s edition of Stonehenge. It turns out Frasier was just waiting for the clown car to a Free Range run up Crowder’s Mountain. He chose poorly.
After a disclaimer (including an assist from the Madame), we were off. Cross Johnston Road to the Ballantyne Lodge and oval up in the parking lot for COP:
The Thang:
Mosey over to the fountain in front of the Lodge and partner up by speed. This is when YHC noticed that Frasier was not among the pax. After figuring out he didn’t get dropped, we proceeded with the instructions. P1 runs around the fountain while P2 performs called exercise. When P1 returns, flapjack.
Mosey across Ballantyne Commons and plank it up at the corner. Run to the fountain, stopping at every streetlight for 5 merkins. At the fountain, find your partner and repeat the sets from above. Mosey to the far side of the median in the parking lot, stopping at every streetlight for 5 jump squats. Mosey across Johnston Road and head through the parking garage and down the hill into the still, stale air of the basement of the parking garage. Grab some wall for Peoples’ Chair. Arms out in front. 30 air presses IC, hold it. Recover, then go Balls to the Wall and hold it. Recover, then run up the other hill and head to Costigan Park.
Head around the park, bear crawling the first side, lunging the second side, crab walking the third side, and broad jump the fourth side. Then, grab your partner and repeat the same sets from above. Some partners decided to use one path to exit and another to enter, so the Q had to remind them to use the same sidewalk both times. #cheaters
Mosey back to the start and plank it up 6″. Sprint to the far side. Belly start for another sprint, then circle up.
Mary:
Thanks to Nard Dog for the take-out in COT.
Moleskine:
Announcements:
Seven bros posted to Meathead this morning ready to put in some work. YHC delivered an ad lib version of the disclaimer and started the tunes prior to warm up.
COP:
100 swing/10 press warm up:
The Thang:
Partner up by bell size for doubles. One partner works while the other recovers until you hit the total number of reps. Reps don’t have to be divided evenly between partners.
Mary:
Time
COT: Thanks to Tackling Dummy for the takeout
Announcements:
Moleskin:
SYITG,
Voodoo
YHC arrived at CDS around 5:25 to find a few pax warming up while a few others were getting back from their pre-run (when do you sleep?). The pax kept trickling in and we eventually ended up with 21 for this week’s edition of Skunkworks.
After a quick disclaimer, we circled up for COP:
Partner up by bell size. P1 farmer carries both bells while P2 does 5 burpees and gives chase. CMIYC down to the parking lot next to the church.
The Thang:
P1 runs a loop around the church (~.15 miles) while P2 performs called exercise. When both partners have completed the exercise, plank or Mary until the next round starts. Exercises were:
Time’s up – grab the bells and carry them back to the launch point.
Circle up for Mary:
Finito.
Thanks to Bulldog for the takeout in COT.
Announcements:
Moleskine:
15 of Ballantyne’s finest posted at the Chick-Fil-A in Blakeney for the weekly edition of da Vinci. A brief but thorough disclaimer was given and then we moseyed down Rea Road and made a left on Wintersweet Lane into the Apartments at Blakeney. Quick bear crawl around the traffic circle at the end of the lane and then circle up in the parking lot.
COP (whisper cadence out of respect for the neighbors):
The Thang:
Mosey to the parking area in front of the leasing office and plank up for instructions to the Sphinx™:
Mosey across Rea Road into the Elevation Church complex. Plank up with feet on the curb. Perform 10 derkins IC, then plank walk right for 10 paces. 10 more derkins IC, then plank walk back to the start. Perform 10 dips IC, then recover and mosey to the playground near the original da Vinci launch point.
Circuits:
5 pullups on the weird playground equipment. Bear crawl up the ramp, then perform 20 dips, 15 bench squats, and 10 derkins. Run around the fountain near Banana Republic, then return to the playground. Repeato x 3 for 4 total circuits, alternating derkins and incline merkins. Larry Birds lead Mary until the 6 is in.
Mosey back to the BB&T parking lot near the launch point. Plank up, AYG sprint across and back. Elbow plank, repeat AYG sprint. Belly start, repeat AYG sprint. Bucky, Bunker, Gumbo, and Tuck were flying out there. There were likely others that I just don’t recall.
Circle up for some Mary:
Head over to the Chick-Fil-A flag for COT and a strong take-out by Paper Jam.
Announcements:
Moleskine: