Author Archive Voodoo

Back at it

10 pax arranged themselves in a sort of oval-like shape this morning as we prepared for this week’s rendition of Meathead. After a proper disclaimer, we got down to business.

Warm-up:

  • SSH x 20 IC
  • 2-handed swings x 10
  • Merkins x 1o IC
  • 2-handed swings x 10
  • Prying/Praying squats x 2

Sufficiently warm and disclaimed, we moved into the Main Event:

Double clean and press – 8 sets of 3 reps

For the complex, I wanted to get some single bell work in, so we did the following:

  • 1-handed swing x 5
  • Clean x 5
  • Snatch x 5
  • Push press x 5
  • Reverse lunge x 5

Switch sides. Repeato for 3 total rounds per side. This looked easier on paper than it was in practice. Definitely a grip tester.

Next, we did a little Easy Strength:

  • Deadlifts – 2 sets of 5 reps
  • Floor press – 2 sets of 5 reps
  • Lawnmowers – 2 sets of 5 reps
  • Double cleans – 4 sets of 5 reps

Still a little time left, so we did a mini-Goshawk:

Goblet squat x 8, suitcase carry for ~:30. Repeat for 4 rounds.

We finished up with the usual Mary:

Elbow plank, hollow body hold, and glute bridge for 1:00 each.

COT

Announcements:

  • Check Slack and the website for details on the Functional Strength Challenge that High Tide has put together. There are various classes for Respects, Meatheads, and Pax, so no need to feel intimidated. Strengths in some events will definitely incur trade offs in others. Like all CSAUPs, it’s an opportunity to get together and push ourselves to do more than we could do alone and maybe poke some fun at one another.
  • Please make an effort to put together backblast for your workouts! It’s a big part of keeping pax engaged and rewarding them for posting. They don’t have to be funny (see above), but get it down on the internet for posterity.

Moleskine:

  • Mighty Mite was kind enough to offer to let me work in with him on the double 32s for the presses, but I had to decline. The 28s are giving me enough trouble, thank you very much. I’ll try a couple of rounds of the double swings with them first.
  • The Alabama boys were giddy about their team’s success in a sport other than football. As Unplugged put it, they are unfamiliar with the concept of outperforming in sports. Pretty soon, we’re going to have to put them in a separate parking lot for the workout so the rest of us don’t vomit everywhere.
  • Ickey Shuffle was so mad at me for missing his Q at Swole on Monday that he defected to Q Anvil this morning. That hurts. Speaking of Swole, I’ll be Qing there next week. Come on out for more presses, but totally different complexes. I’m thinking we should do a full Goshawk…
  • The playlist came up with some GNR tunes from Use Your Illusion this morning that I think everyone appreciated. That album was such a big deal when it came out, it deserves to be celebrated.
  • We had a strong group of Respects out there this morning (like we do every Wednesday), with High Tide, Uncle Leo, Unplugged, Cottonmouth, and The Worm bringing the heat. Strong work, gentlemen.

Long time listener, first time caller

YHC pulled into the lot next to Seaboard a little after 0500 this morning. Slim Fast’s Expedition was there, but no other vehicles I knew. Gradually, more and more cars pulled in and we ended up with 10 pax ready to rumble. Fortunately, the two ladies who pulled in decided to do their own thing.

After a brief but thorough disclaimer, we launched into the Trade Street gloom toward Country Place Drive. As we approached our destination, Orange Whip looped back to pick up the six. Madison chose the savvy veteran move and “stopped to tie his shoes” instead.

Stop at the intersection of Country Place Drive and Drive and Matthews Estates Road for COP:

  • SSH x 15 IC
  • Merkins x 10 IC
  • Mountain climbers x 15 IC

Head into Matthews Estates. Take every right turn and at the end of every cul de sac, do 10 HR merkins and 10 jump squats. When you get back to the intersection with Country Place Drive, plank it up for the six.

Regroup and run together out to Trade, turn left and run past the Methodist Church and take a left through the parking lot. Run through the parking lot back to Country Place Drive and go left.

Plank up at the intersection with Matthews Estates Drive for instructions:

Partner up by speed. Partner 1 does the church loop, stopping in the parking lot immediately off Trade Street for 20 LBCs, then run back to the intersection. Partner 2 runs back into Matthews Estates, takes the second right onto Timber Knoll, then runs to the entrance of Gilchrest Circle. Do 15 Heels to Heaven, then run back to the intersection. Flapjack.

Repeato with 10 diamonds in the church lot and 20 wide arms at Gilchrest. Flapjack.

Head back toward Seaboard with a quick stop at the cool chess set tables for 10 dips, 10 step ups per leg, 10 derkins.

As we were waiting for the light to change to cross John Street (in a squat hold), we were joined by the Peak 51 crew. There were a few punches thrown, but cooler heads prevailed and we headed back to the launch.

Circle up for some Mary:

  • Plank up with feet on the low wall for shoulder taps IC x 15
  • LBCs x 20 IC
  • Box cutters x 10 IC (keep your feet up)
  • Protractor: 60 degrees, 90 degrees, 30 degrees, 10″ (keep your feet up)
  • Dolly x 15 IC
  • Glute bridge for ~30 seconds when time runs out

COT with the Peak 51 pax. Thanks to Lois for taking us out.

Announcements:

  • 3/19 – beer mile. 4 laps, 4 beers. Connect with Hoover for details.
  • Join Flipper’s 2021 March Challenge if you feel like doing way too many merkins, pull-ups, etc. in March.
  • Keep an eye out for a pre-blast for the Functional Strength Challenge in May. Max snatches, deadlifts, and pull-ups. Winner gets a free 1-year membership in F3.
  • Check out the pre-blast to Flipper’s newest CSAUP creation: the Rut-Breaker! (Name still under development)

Moleskine:

  • Thanks to Christmas and Madison for the invitation to Q this morning. Until last year, Meathead was on Thursdays, so I was always conflicted. Gypsy and I had planned a surprise Q swap between Sparta and Meathead a while back, but we never managed to make it happen. Now that Meathead is on Wednesday, Sparta fits better for me. I appreciate the nudge to get out of my comfort zone and it was great to see some pax I only know by name or don’t see as often as I’d like.
  • Having never actually posted at Sparta, I took some time yesterday to peruse Google Maps and look for good workout territory. The Sportsplex was definitely tempting and there’s a great greenway down the road too, but when I saw the cul de sac octopus of Matthews Estates, I decided that was where we needed to go. Thankfully, there weren’t a lot of instructions required in the actual neighborhood, but we did get one dog barking. #neighborhoodpatrol
  • The partner loops seemed to work pretty well except that I was partnered with Orange Whip, who is faster than me, even with 1 good leg. The pax managed to stay together and we got some planks and squat holds in while waiting for the six.
  • Thanks to Orange Whip and Madison for looking out for the six. It’s tough to do that when you’re focused on leading the workout, so appreciate the help.

Olympic Effort

4 pax were on time for Olympus yesterday. No rain and warmer temps made for a more enjoyable experience, at least until the workout started.

Warm-up:

  • SSH x 15 IC
  • IW x 10 IC
  • Sharon Towers x 20 IC
  • 2-handed swings x 20 OYO
  • Prying squats x 2

Main Event:

Neupert: 10 sets of 6 double swings

Complex 1:

  • 1 clean, 1 jerk x 5
  • 1 clean, 2 jerks x 5
  • 1 clean, 3 jerks x 5
  • 1 clean, 4 jerks x 5
  • 1 clean, 5 jerks x 5
  • 1 clean, 4 jerks, x 5
  • 1 clean, 3 jerks x 5
  • 1 clean, 2 jerks x 5
  • 1 clean, 1 jerks x 5

Carries: Farmer out, farmer back, waiter L, waiter R – 1:00 on/1:00 recovery

Complex 2: 11s of merkins and snatches

  • 10 merkins, 1 double snatch (do singles if more comfortable)
  • 9 merkins, 2 double snatches
  • 8 merkins, 3 double snatches
  • etc.
  • 1 merkin, 10 double snatches

Circle up with RockZero for COT.

Announcements:

  • Beer mile – 3/19
  • Mighty Mite is taking a month off before scheduling/promoting his next blood drive, but that doesn’t mean you can’t sign up to donate when you’re eligible.
  • Frehley’s Comet on Q at Swole on Monday and Unplugged on Q at Meathead on Wednesday.

Moleskine:

  • Thanks to the pax for coming out today. I promised some new complexes and they more or less delivered. Mighty Mite was the only one to make it to the top of the pyramid in the first complex. He was also pressing instead of jerking, which is pretty damn impressive. He was disappointed we bailed on going up to 5 after he had psyched himself up. We paid the price when he wouldn’t allow for any modification of the second complex (which should have started at 10 snatches and 1 merkin). All those snatches were tougher than expected. The double snatch is a lot of weight to bring down from overhead, so some pax returned it to the rack and others switched to singles as the reps got higher. Better to modify rather than hurt yourself.
  • YHC pre-ran with Hoover and Slingshot at 0630. Hoover and I got there a little early and were waiting to run when we noticed a door open on a parked car on the far side of the RZ lot. A woman got out, fixed her clothes a bit, then a man got out. The woman got in the driver’s seat of the fogged-up car and drove off while the man walked to another vehicle and drove off separately. Things can get pretty crazy in a church parking lot at 6am on a Saturday. I guess the moral of the story is to make sure you check the F3 schedule before you choose a spot for your early morning rendezvous.

Three’s Company

It was brisk out at Calvary Saturday morning. Hoover and I met up at 0600 for a 60-minute pre-run. Both of us had slacked off this week and needed to get some miles in. We rolled back into Calvary around 6:59 and split up for our respective workouts. Mighty Mite and Frehley’s Comet were out of their cars and ready to rumble.

After a bit of small talk, we got started.

Warm-up:

  • SSH x 15 IC
  • IW x 10 IC
  • Sharon Towers x 10 IC

Main Event:

  • Neupert: 10 sets of 1 double clean and press. Each set performed at the top of the minute. Frehley’s Comet did a few swings after the first set to continue the warm-up.
  • Complex: 1 swing, 1 high pull, 1 snatch, 1 clean, 1 squat, 1 press L/R EMOM for 15 rounds
  • Carries: Overhead carry out/back with L/R, then farmer carries out/back. Approximately 1:00 per carry.
  • Easy strength:
    • 2 x 5 double deadlifts
    • 2 x 5 double chest press on your back
    • 2 x 5 single upright rows
    • 4 x 5 double cleans
    • 2 x 5 lawnmowers per side
  • Mary:
    • 15 flutter presses IC
    • 10 Bulldogs OYO

Done. Circle up with RockZero for COT.

Announcements:

  • Great job by Mighty Mite in organizing the blood drive yesterday. He also volunteered the whole time (7:45-2:00). 40 pints (5 gallons) of blood were donated. Thanks to all that came out.
  • There will be a beer mile on 3/19 at the South Charlotte track. Join the beer mile channel on Slack or reach out to Hoover for details.
  • Please keep the Palmer family in your prayers.

Moleskine:

  • A small, but good crowd this morning. Now that Mighty Mite isn’t a site Q down in SOBland, he’s been posting at Olympus more. Frehley’s decided not to double down after doubling down on Friday.
  • It was a bit of a deload workout on the presses with only 10 reps (after 18 on Monday). That was nice. 15 rounds per side of the Voodoo Complex got old after about 10 rounds.
  • If you haven’t joined us for kettlebells yet, feel free to come on out. We usually have extra bells and can bring more if you give us a heads up (on Slack). Now’s the time to work on those arms before you head to Cancun for Spring Break.

Round and round we go

Flipper texted me last night with his latest terrible Tuesday plan: 33:00 warm up, 26:00 of intervals, and 33:00 cool down. Little did he know that I had a Get Out of Jail Free card – I was signed up to Q Fast Twitch this morning. Unfortunately, I couldn’t meet him in Ballantyne at 0445 to run for 92 minutes. I had foiled his plot!

Not so easily dissuaded, Flipper came up with a “brilliant” (his word) plan – he would meet me at my house at 0500, we would run to the Arboretum and take the FT crew through his heinous workout. Since I had planned to pre-run anyway and hadn’t drafted a weinke for my Q, I took the lazy smart way out and accepted this proposal.

Flipper and I rolled up to the launch point at about 0512 and found Benny and Purple Haze waiting. I figured we’d have a light crowd since most pax think of me as more of a kettlebell-wielding knuckle dragger than a runner. Suddenly, 7 more cars pulled in and pax started circling up. There was some mumblechatter/encouragement from Joker and Purple Haze as Prohibition’s loosened up his creamy white thighs with his Stick (you’re welcome for that mental image), then 0515 struck and we headed out.

Run out 51 to Strawberry, turn left, then left on Woodfox, right on Rounding Run. Run through the intersection with Rounding Run, at which point Prohibition said “this is where we usually circle up.” Not today, pal! Keep running all the way around the loop and back to the intersection, THEN we stop.

Instructions: run around Rounding Run for 2:00 HARD, then recover back to the six for 2:20. We will do this a few times (6). The starting gun goes off and the pax take off. Flipper takes an early, substantial lead on the peloton, which consisted of YHC, Purple Haze, Enron, and Alf. We hit 2:00 on the way up that stupid hill on the far side. Wow, I hope I don’t have to run that again (spoiler alert: we did. 2 more times). Recover back to Benny, who disappears. We chase him for 2:20, then give up, turn around and run back up the hill for the next 2:00. On the next recovery, we grab Retread and then continue going clockwise around the loop and run into Benny, who is coming at us. Repeato for 4 more times. Flipper maintained his lead at the front of the pack for all of the intervals, but there was some jostling for position amongst the rest of us.

Circle back up at the intersection of Rounding Run and head back to the AO via Raintree Lane, Willow Point Road, and then cut through the giant Lego bricks to the Arboretum parking lot. Push it back to the start for an arrival at exactly 5:15. Approximate mileage of 6-7 miles.

Thanks to Flipper for taking us out in COT.

Announcements:

  • If you can, please consider signing up for the blood drive on 2/19 at the Brace YMCA.
  • Unsanctioned hops-based beverage mile run taking place on 3/19 at SCMS. Let Hoover know if you’re interested and make sure to bring your IPAs so you can compete in the Ductwork division.
  • Please keep Bout Time and his family, particularly his 2.0 Jennings, in your prayers.

Moleskine:

  • As the regulars can attest, I’m not a regular at Fast Twitch, so thank you to Benny for the invitation to lead this morning. It’s definitely intimidating to take the reins for an elite running workout like FT, but hopefully everyone got their money’s worth this morning.
  • Thanks to Flipper for the assistance with the weinke. I was going to do an out and back route, but the intervals were much more interesting and kept the group together.
  • Some observations from this morning’s shenanigans:
  1. Flipper is in peak form and was flying.
  2. At about interval 4, Joker stopped sandbagging and surged to second place, breathing down Flipper’s neck.
  3. Alf, Enron, and Purple Haze were also in the lead pack and pushing hard while maintaining a nice conversation.
  4. Prohibition and Ductwork were right behind them and put in a strong effort on the hills. Prohibition brought his mumblechatter game, but the intervals shut him up for a bit.
  5. Hoover has made amazing progress over the past couple of years and is killing it on the runs. He’s already clocking 25+ mile weeks with BRR 7 months away. #captain
  6. It was great to see Retread, who I hadn’t seen since he quit coming to my kettlebell workouts. #tear Hopefully I can get him back out there when it warms up a bit.
  7. Benny, though hampered with injuries, continues to put in the work and will be killing it again once he’s 100%. Keep it up!

Gettin’ Swole after the Super Bowl

Over the weekend, Mighty Mite texted to let me know that he had tweaked his knee moving furniture (probably single-handedly carrying a recliner sofa or something) and asked if I wouldn’t mind being his back-up at Swole. I was happy to accept and got the text at about 4:45 this morning.

With weinke in hand, YHC rolled into McAlpine Elementary at about 5:25 and found Uncle Leo and Wild Turkey stretching and warming up. With the temperatures below freezing, that was a good call. The boys were quick to question my choice of attire (shorts), so I let them know that it was laundry day at the Voodoo household and I had no clean pants. I guess I could have worn some dress pants since I haven’t needed them in about a year…

Warm-up:

  • SSH x 15 IC
  • 2-handed swings x 20
  • IW x 10 IC
  • Prying squat x 3
  • Merkins on KB handles x 10 IC

Main Event:

Neupert – 10 sets of 6 double swings EMOM

Complex:

  • 1 double clean, 1 press/push press/jerk
  • 1 double clean, 2 press/push press/jerk
  • 1 double clean, 3 press/push press/jerk
  • 1 double clean, 4 press/push press/jerk
  • 1 double clean, 5 press/push press/jerk
  • 1 double clean, 4 press/push press/jerk
  • 1 double clean, 3 press/push press/jerk
  • 1 double clean, 2 press/push press/jerk
  • 1 double clean, 1 press/push press/jerk

Carries: 1:00 on/1:00 off – farmer carries for 5 rounds

Easy strength:

  • 2 sets of 5 double deadlifts
  • 2 sets of 10 decline merkins (feet on curb)
  • 2 sets of 5 lawnmower rows per side

Complex: Voodoo – swing, high pull, snatch, clean, squat, press L/R EMOM x 5

No time for Mary.

COT – thanks to Wild Turkey for taking us out.

Announcements:

  • The blood drive is a week from Friday on 2/19 at the Brace YMCA. Please sign up if you can attend as there is a huge need for donations during the pandemic.
  • The beer mile is scheduled for 3/19. Contact Hoover for details.
  • Please continue to pray for Bout Time and his family as his son, Jennings, fights a recurrence of his leukemia.

Moleskine:

  • I think the continued cold temps are taking a toll on the kettlebell numbers these days. Those of us that posted will be reaping the benefits though. As Point Break recently said “summer bodies are made in the winter.” T-claps to Uncle Leo and Wild Turkey for coming out and putting in the work. These two have been regulars since we started the new workouts last year. They’re also not afraid to raise their hands and take Qs as needed. Many thanks to you both.
  • Of the two Neupert workouts, I’m a much bigger fan of the double clean and press than I am the double swings. For some reason, the swing volume just seems more challenging. I’m sure that means I should do more double swings…
  • We mixed in some carries this week instead of going straight to the easy strength. The 5 rounds might have been a bit aggressive as it definitely taxed the grip.
  • YHC will be Qing Fast Twitch tomorrow, so come on out and see if I can Q a running workout. This will be my 2nd Fast Twitch Q ever, so I’m sure the pax will go easy on me. Ickey Shuffle will be our Q on Wednesday at Meathead. Football season is over, so it’s safe for the Clemson and Ohio State fans to attend.

Smoked shoulders

It was brisk this morning. I figured numbers would be low. Frehley’s was Qing Stonehenge and was a maybe. High Tide is drained from some crazy fast he’s doing this week. I got there around 5 till and was the only car at the lot. Unload the bells, turn on the tunes, still nobody. Oh, well, it’s lifting day.

Warm up (I think Iron Horse copied some of my exercises when the RockZero crew circled up nearby):

  • SSH x 20 IC
  • IW x 15 IC
  • 10 1-handed swings per side
  • Mountain climbers x 20 IC
  • 10 1-handed swings per side

Main Thang:

  • 8 sets of 2 double clean and press (28kg bells)
  • Double clean and jerk – 5/6/7/8/9 reps (24kg bells) – shoulders were struggling at this point
  • Voodoo complex: swing, high pull, snatch, clean, squat, press L+R EMOM for 10:00 (28kg bell)
  • 1:00 on/1:00 off farmer carries x 5 (28kg bells)
  • Easy strength: double sumo deadlifts, diamond merkins, lawnmower rows – 2 sets of 5 each (28kg bells)
  • 4 sets of 10 double cleans (28kg bells)

Put away the bells and head over to the RockZero launch point for Mary while waiting on the boot campers.

Mary:

1:00 elbow plank and 1:00 hollow body hold

Announcements:

  • Blood drive – 2/19 at the Brace Family YMCA. There are still signups available.
  • Fire pit Fridays – Hoover is rolling out a 2nd F option. Sign up to host an outdoor gathering on a Friday around your firepit. Others will then sign up to attend to keep numbers low. Keep an eye on Slack for details.
  • Please continue to pray for Jennings Palmer as he continues to battle leukemia.

Moleskine:

  • I appreciate the RockZero crew inviting me to join them this morning, but I like to do bells on Saturdays. I’d be doing it at home if I weren’t at Calvary, so doing a solo workout is not really an issue. Having said that, I hope to have some regulars back out next week.

That was… difficult

YHC returned from a 3 mile pre-run with Area 51’s friendliest sasquatch (Hoover), Borat’s favorite swimwear (Slingshot), and the Simpsons’ matriarch (Marge) to find Mighty Mite pulling into the lot reserved for Olympus (no RockZero pax allowed).

After a quick disclaimer (“you good with get-ups?”), we got started.

Warm-up:

  • SSH x 15 IC
  • Windmill x 10 IC
  • 1H swings x 10+10 (left at the top of the minute, right at the bottom)
  • 1 TGU per side
  • 1H swings x 10+10 (left at the top of the minute, right at the bottom)
  • 2 TGU per side
  • 1H swings x 10+10 (left at the top of the minute, right at the bottom)
  • 2 TGU per side

Main Event (this is when Frehley’s showed up after already posting at Stonehenge):

Neupert: 5 sets of 2 double clean and press

Complex:

  • 2-handed swing
  • 1-handed swing (L+R)
  • Racked thruster (L+R)

Rep Pyramid: 2, 4, 6, 8, 10, 8, 6, 4, 2 (do the # of reps on each side for 1-handed swings and thrusters)

Easy strength:

  • Single-leg deadlift: 2 sets of 5 per side
  • Merkins on the handles of your bells: 2 sets of 10
  • Lawnmower rows: 2 sets of 5 per side
  • Snatches: 5 sets of 5 per side

Mary: 1:00 of elbow plank

COT with the RockZero pax

Announcements:

  • Blood drive on 2/19 at the Brace Y. Spots are still available. Check Slack or hit up Mighty Mite for details.

Moleskine:

  • Strong work by the pax this morning. The complex was new to us and it was awful. In hindsight, I’m thinking you are supposed to split the reps per side (i.e., 10 thrusters = 5 per side).  Unfortunately, that didn’t occur to me this morning, so we did all of the reps for each side. That’s a lot of thrusters.
  • YHC loaned Mighty Mite a 24 kg bell for the complex and he kept it for the snatches. He threw it around like a baby rattle, which just isn’t fair.
  • Frehley’s stuck with his 45# bell on the way up the pyramid, but had to step down to the 44# bell on the way down. #quitter
  • Despite the chill in the air, we had a good time this morning. Saturday mornings tend to be sparsely attended, but it makes for good 2nd F. A few topics of conversation: Farmhouse is apparently a really good restaurant and Frehley’s knows the owner if you need a table, Frehley’s recommends Banshee, Dexter, and Penny Dreadful if you’re looking for TV recommendations, Lasso is also a crowd favorite if you’re looking for a great comedy with some language, the jury is still out on Tehran on Apple TV, Mighty Mite’s girlfriend had never seen Pulp Fiction before last night, and NC State’s basketball team contracted COVID because they were scared to play UVA.

Don’t give me a complex

3 pax posted with their bells at Calvary on this cold January morning, ready to get some work on with some doubles.

Warm-up:

  • SSH x 20 IC
  • Arm circles x 10 IC (forward and backward)
  • Low slow squat x 10 IC

Main Course:

Neupert – 10 sets of 6 double swings EMOM

Complex 1:

  • Double snatch (DSN), renegade row (L, R) (DRR)
  • DSN, double military press (DMP), DRR
  • DSN, DMP, double front squat (DFS), DRR
  • DSN, DMP, DFS, double clean (DCL), DRR
  • DSN, DMP, DFS, DCL, double swing (DSW), DRR

Easy strength:

  • Double suitcase deadlifts – 2 sets of 5
  • DMP – 2 sets of 5
  • Upright row and merkins – 2 sets of 5
  • Double high pulls – 5 sets of 5

Carries:

  • Waiter carries – L, R – 1:00 on/1:00 off
  • Suitcase carries – L, R – 1:00 on/1:00 off

Complex 2:

  • Swing, high pull, snatch, clean, squat, press – L, R
  • Repeato for ~5 rounds, with the last round done with doubles

COT with the RockZero crowd and Udder with the take out.

Announcements:

  • Hoover is advertising a 72-mile relay with drinking called Ville to Ville in late September (2 weeks after BRR). Hit him up if you like to drink with a side of running.
  • Blood drive – 2/19 – see Slack for details and get signed up!

Moleskine:

  • Thanks to Unplugged and Frehley’s Comet for coming out this morning. Olympus is always a smaller crowd, but that usually leads to better 2nd F and today was no different. We covered kids, careers, kids’ careers, weight lifting (shocker), etc.
  • Everyone enjoyed the heavy does of doubles this morning and will likely be feeling them later today.

Gettin’ Yuge at Olympus

3 pax showed up at Calvary this morning at 0700 not to chase Benny around Bevington, but to swing bells. Doubles, to be precise. After a disclaimer whose thoroughness was inversely correlated to the experience level of the pax, we got right to it.

Warm-up:

  • SSH x 20 IC
  • Windmills x 10 IC
  • Prying squats x 2

Main Course:

Neupert: 5 sets of 2 double clean and double press

Complex (Flynncinerator):

  • 10 x double swings
  • 10 x double front squats
  • 10 x see-saw presses (5 per side)
  • 10 x lawnmowers per side
  • 10 x merkins on the bells

Do this for 15:00 (3 rounds). I think each set was intended to be completed without putting the bells down, but we all took a break after the squats each round so our hearts didn’t explode.

Easy Strength:

  • 2 sets of 5 sumo deadlifts
  • 2 sets of double floor (ground) press
  • 2 sets of 5 upright rows
  • 4 sets of single snatches (5+5, 6+6, 7+7, 8+8)

Carries:

  • Cook drill – waiter carry until you need to lower to the rack. Racked carry until you need to lower to the suitcase. Start with left hand, then rest before returning with the right hand.

Mary:

  • 1:00 plank on the bell handles: 0:15 high, 0:15 middle, 0:15 low, 0:15 middle
  • American Hammer x 10 per side
  • Box cutters x 20 OYO
  • Plank until time’s up

COT with the RockZero pax where Hoover took us out.

Announcements:

  • Blood drive at Brace Y on 2/19.
  • Keep Bout Time’s 2.0, Jennings, in your prayers as he battles leukemia. Let Mermaid know if you’re looking for a way to help the family out.

Moleskine:

  • YHC left plenty of time to get to Calvary by 0700 this morning. Unfortunately, I pulled on to 51 behind a couple of cars, including Geraldo, who was Sunday driving (5 below the speed limit!). I guess upstate NY drivers don’t all speed like their Manhattan brethren. I had bells to unload before the workout, so I passed him when the opportunity presented itself (only to get stuck at the light at Rea). I made it there at about 6:58, so crisis averted.
  • Unplugged was the first one there this morning. He’s back at Olympus now that it’s too cold for pickleball with his M. The man loves deadlifts and squats, so I think he enjoyed it. He was throwing around some big bells.
  • This was Frehley’s first kettlebell post in 2021 after posting at 5 boot camps this week and Qing 2 of them! The last time YHC saw him was for the 12 days of Christmas workout on the 27th. That one left a mark!

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