Another big day for gear at Meathead on Wednesday with a strong 12 posting. It seems like the weekday gear workouts are really taking off. After a weak disclaimer (be glad I said it at all since I usually forget!), we got started with a similarly weak warm up of SSHs and IWs. Then it was time for the main event, which was focused on 250 swings.
Repeato for 5 rounds. On the 3rd round, we did 50 swings straight, then the cleans, lawnmowers, and goblet squats to mix it up. 250 swings, 50 cleans, 50 presses, and 50 goblet squats.
Next was :30 of suitcase carries per side, four times through. We wrapped up with some elbow plank until time ran out.
5 pax (YHC, Hoover, High Tide, War Eagle, and Taco Stand) struggled through a 3 mile 2nd F post-run.
Announcements:
Moleskine:
12 pax posted on a sticky July morning for swings and other assorted goodies. After an admittedly weak disclaimer (hey, at least I remembered one!), we launched into the Warm Up:
On to the Main Event:
We did 4 sets and on the 5th set, we combined the swings into 1 set of 50 swings, followed by 5 presses per side, 5 squats, and 15 merkins. #crowdpleaser
We then did 1:00 overhead carries (switching to suitcase when you wear out) with 1:00 recovery, twice with each arm. Elbow plank for a little over a minute to finish it off.
Announcements:
Naked Man Moleskine:
After 16(!) weeks of the modified Quick and the Dead program, it’s time to change things up at the Area 51 kettlebell triumvirate of Swole, Meathead, and Olympus.
For our next program, we’re going to modify Dan John’s 10,000 swing workout (link). While doing 10,000 swings in a month is a worthy goal, (i) we don’t have time to do 500 swings in a 45 minute workout, (ii) we don’t have 4-5 KB workouts a week (yet), and (iii) doing 500 swings in a workout is something you don’t want to do multiple times a week without working your way up to it. As a result, we’re going to modify the program to 250-300 swings per workout, 3 times per week. Swings will be done in sets of 15 and 35 at first. As we get used to the volume, we may mix in some 10-15-25-50 rep sets.
While the main course at the workout will be the swing (the cornerstone kettlebell exercise), there will be other exercises worked in between sets. This “accessory exercise” will be selected by the Q and could be the same for the whole workout or could change for each set to give the pax some variety. We’ll finish with Mary and mix in TGUs on Saturdays at Olympus.
This new program will start tomorrow at Swole, with Mighty Mite leading the charge. Swole meets in the inVue parking lot off Carswell Lane at 0600. We hope to see you in the gloom.
After 2.5 weeks away, it was good to get back out there with the pax to swing some bells at Meathead. I got there a little early to do some jump rope warm up with Rocky Balboa, I mean Wild Turkey. Unplugged was also out there doing some yoga to warm up the spine. We ended up being joined by a large number of pax, including site FNGs Kelly and Sweeney Todd. We also had a couple of otters in Smokey and Victoria.
Warm up:
Main Thang:
Repeato x 5. After each round of swings, perform a kettlebell complex (swing, high pull, snatch, clean, squat, press) with your non-dominant arm. After each round of merkins, perform the same complex with your dominant arm.
Overhead carries – 1:00 out with the non-dominant arm, 1:00 rest, 1:00 back with the dominant arm, 1:00 rest. Repeato.
Mary: 1:00 each of elbow plank, hollow body holds, and glute bridges
COT: Take a knee and thanks to Wild Turkey for the take out.
Announcements:
Moleskine:
7 pax posted in the still-cool temperatures at Meathead this morning for a leisurely 6am start. After a little chit-chat, we got down to business.
The Thang:
Time – only about 2:00 late
COT: socially-distanced on the knee. Thanks to War Eagle for the takeout.
Announcements:
Moleskine:
With the dawning of a new month, it seems appropriate to get back in the habit of writing backblasts for gear workouts.
After failing to set my alarm last night, I somehow (?) woke up at 4:37 and was conscious long enough to set an alarm for 5:30am. I rolled in hot at about 5:59am to find Wild Turkey (#kotters) doing some jump roping and Uncle Leo and Hoover getting their gear out. Ickey came in on two wheels and we had 5 for the main event.
Warm up:
The Thang:
Repeato for 4 sets of each, alternating right and left hands every set so you end up with 40 swings per side and 80 total merkins
After each set of swings (every 4 rounds), perform the KB complex on the left. After each set of merkins, perform the KB complex on the right.
KB complex:
Waiter carries x 4 for :60 each, alternating hands for each one.
Finally, 2 more times through the KB complex on each side with 1:00 rest.
Announcements:
Moleskine:
5 bros circled up virtually this morning over our fancy Zoom channel (thanks for setting it up, Horsehead!). 3 of us were in garages/driveways while Mighty Mite and Fallout decided to chance things by swinging their bells indoors. Blueberry (not sure what region he was from) joined for a bit, but said something about needing to be done by 6:00 and signed off before we started at 5:35 (after standard 5:00 grace period for virtual workouts).
The Thang:
Next, we did 4 rounds of waiter carries. Walk out for :30 on one arm, then switch arms and walk back for :30. We finished up with core work:
Announcements:
Mumblechatter:
Most of the Area 51/SOB pax apparently took Governor Cooper’s advice and decided to keep their distance from Olympus on Saturday morning. Their loss. High Tide, Retread, and YHC posted at Elizabeth Lane for the usual workout.
Warm up: YHC ran a 10k for a warm up. Once the actual workout started, HT and I did 5 TGUs per side while Retread took the waiter carry option.
The Thang: Today’s prescribed workout was pretty brief, so we supplemented.
Head over to the jungle gym for:
Return to the parking lot for:
Finito
COT – not really due to coronavirus fears.
Announcements:
Mumblechatter:
7 pax showed up at South Charlotte Middle School to join the convergence for the retirement of Death Valley, one of the original Area 51 sites. While it would have been fun to join the rest of the pax (50+ of them) for the boot camp, we have a program to run here.
The Thang:
COT: Circle up with the Death Valley pax for COT. Thanks to TR for the takeout.
Announcements:
Moleskine:
When YHC arrived at Elizabeth Lane Elementary about 5 minutes early (seriously), I noted MAD’s car in the lot. MAD had threatened to attend a gear workout earlier in the week, so it was nice to see him making good on his word. High Tide joined a few minutes later and we got the bells together.
Disclaimer: YHC and High Tide knew what we were in for, so the disclaimer was more personally applied to MAD, especially with his return from injury.
The Thang: (workout #3 of week 9 of the SFG I prep program)
Main Event:
Mary:
Moleskine: