The next 12 weeks of Swole, Meathead, and Olympus will focus on workouts from the book More Kettlebell Muscle by Geoff Neupert. This book is based on complexes (a series of compound exercises performed sequentially with the same weight and without rest. All the reps of one exercise are completed before moving on to the next exercise in the sequence) and chains (a series of compound exercises performed sequentially in which each exercise is performed once before the sequence is started again. Each time the sequence is performed is considered one repetition.)
This is a complex:
This is a chain:
Complexes build up local muscular fatigue quickly, so the work you can perform is limited by the weakest exercise in the complex. Chains spread the fatigue over more muscle groups, allowing you to do more work overall.
All of the workouts in this program can be performed as complexes or chains, giving the Q the opportunity to inject a little variety into them. While all of these workouts are written for double bells, pax can modify to single bells if they are less experienced, working through injury, or need to deload a bit. #youvsyou
The workout should be structured as follows: warm-up, MKM program, and finisher (easy strength, another complex/chain, carries, Mary). The only part of the workout that is programmed is the MKM portion, the rest is up to the Q.
We will work through two 6-week programs from the book. The workouts will be the same each day of the week, but the # of sets and work:rest ratio will vary over time.
The first workout is called The Wolf and it’s based on the squat because “the legs feed the wolf.” The second workout is called Clean ‘Em Up 2.0. As you can imagine, it’s based on the double clean.
The schedule can be found here.
Exercise reference:
We don’t do a lot of jerks, so feel free to substitute push presses. If you plan to do the jerk, keep in mind these cues:
The Jerk is a “3-D” exercise:
The schedule showed Das Boot on Q, but it was Big Tuna taking the Leader today! Here’s what happened:
5:30AM Launch for a quick mosey and COP Warm-up.
SSH x 15, IW x 15, Plank for Calf-Stretch & Runners-Stretch, and finish with 10-Merkins OYO.
Mosey to front of school for Board of Pain (inspired by Smokey) to complete 10-Reps of the following:
On the odd number’s, make the long-run down the driveway and even number’s, make the short-run to the playground.
Finished strong with Merry:
LBC x 25, Pistol Crunch Right x 25, Pistol Crunch left x 25, Pretzel Crunch Right x 25, Pretzel Crunch Left x 25
Moleskin:
It was a good spirited group of PAX today. Initially, they were engaged with the Board of Pain until I shared that the board is a ladder separated by the running. Oh, how those groans quickly turned to grunts of repetitive exhaustion. (Speaking for myself of course!)
Our prayers are with One Star and his family as his Mother is dealing with some medical issues.
Special Thanks to Das Boot and his continued Leadership at the Body Shop. Thanks for letting me Q-Jack!
Big Tuna
7 Pax gathered at this week’s edition of The Bottom Line. If you have not made it out to this AO what is stopping you? What other AO can you say that you have worked out in NC and SC at the same workout?
The Thing:
Mosey out of the Bridgehampton clubhouse and down a nearby cul-de-sac and back for a warmup. There won’t be a whole lot of running for this workout so let’s get some in upfront.
Circle up for COP warmup consisting of IW, potato pickers, Mtn Climbers, Peter Parkers and Morrocan Nightclubs. Now that we are warmed up time for the Motivator. Motivator was picked up by YHC at Slaughter’s Q at Centurion a couple of weeks ago and liked it. Motivator is in quick succession SSH x 10, partial SSH x 10, feet out and ins x 10 and calf raises x 10…then down to 9 reps, 8 reps, etc. until 0.
For the main event YHC wanted to do some exercises to help those going through the Iron Pax Challenge. Walk over to the rock pile and grab a lifting rock. Partner up. P1 runs down to islands for called ab exercise while P2 does called lifting exercise with rock. Keep flapjacking until the team hits the designated number. The exercises went like this:
Round 1 = 200 total bicep curls with 15 H2H as timer.
Round 2 – 200 overhead presses with 15 flutter kicks as timer.
Round 3 = 150 tricep extensions with 12 big boy situps as timer.
Round 4 = 125 squats with rocks with 12 J-Lo’s as timer.
Return the rocks and circle up for last 5 minutes of Mary taking turns going around the circle to call ab exercises. Everyone got to call one to not only work the abs but practice cadence counting and leading men in a workout.
Moleskin
Great work by all. Thanks to everyone for putting in the work and leading Mary when the 6 was finishing their reps. The Brexit crew is getting stronger and faster out there in Bridgehampton land. Toro and Inkwell HC’d to join Brexit tomorrow for his Q at The Maul. Good job supporting each other and holding each other accountable. Schooner noted during Round 3 that YHC was getting them ready for battle. Either that or getting you ready to dominate the sailing circuit this year. Glad to hear that F3 is helping Gimbells recover from hip surgery as he definitely puts in the work. He will be lapping everyone soon. Sweetwater had to leave us a little early but not before he selected a boulder for the lifting portion and rep’d it out without breaking a sweat.
Announcements:
DICCS given followed by a short mosey to the parking lot behind the school.
WARMUP: 20 side straddle hops
15 Moroccan night clubs
Calf stretch
Upward and downward dog
THE THANG:
The RHOMBUS – its a lot like 4 corners but shaped differently.
Corner 1 – 25 Dips on the benches (Was supposed to be 20 but Elmers punished us for teasing him about how he says DEEIPS)
Corner 2 – 20 Rocky Balboas
Corner 3 – 20 LBCs
Corner 4 – 20 Flutters
In the middle 5 Bobby Hurlys after each excercise
Rinse and Repeat
Next we went to the back of the school and at alternation lights we did
10 Merkins
then 5 Jump squats
We went up the driveway to the exit, then came back in and went to the entrance driveway
We finished at the parking lot behind the school and circled up and did
20 Moroccan night clubs
20 Low slow squats
did this 2X
Then we moseyed to the entrance of the school and did 25 Rocky Balboas
then we went under the overhang and did 3 sets of air presses and 2 sets of Jabs
25 times for each except the first set of air presses, Q forgot to count.
We then moseyed to the front of the school where we paired up One guy ran and the other partner began the exercise and as a team we had to do:
Fiddy Donkey Kicks
Fiddy Mike Tysons
Fiddy flutters
Fiddy gas pumpers
Fiddy low slow squats
Fiddy LBC,s
Audible added here
100 Merkins
100 Bigboys
We then returned to COT where some guys finished their Big boys some guys did have a nice day.
THE MOLESKIN:
This is one of Elmers first Q’s not is VQ but not far off, I think this is number 2. He did a great job! The guys were very supportive of him and I think everyone got a good workout.
It was a fine morning for Ignition. I was especially excited to see Dasher, who is one of my favorites. (Yes I like and care about you too.)
Then, I started to feel bad inside. You see, at 5:14, Dasher, who had been hanging out with us & preparing to have a great morning at Ignition, scampered off like Santa was calling. At first, I thought he was just so excited to spend the morning with me that his scampering was a false start. He would be back, I reassured myself.
Then I saw Santa, I mean Recalculating, beckoning him. And Dasher and Recalculating skipped off together, just the two of them, never to return. It is really hard to describe how much that hurt.
You know the feeling when you are about to eat ice cream and then the double scoop falls on the concrete, and it is nasty concrete, so you can’t even pick it up, brush it off, and keeping savoring? It was worse than that.
You know that feeling when you had asked Janet to the prom, and she said, yes, that she would love to go, but then when you arrived at her house to pick her up at the appointed time, she wasn’t even there, and when you went stag she was already at prom with your best friend Chester, pretending like that was normal and healthy and she didn’t know who you were? It was worse than that.
I didn’t know what to do with that bad kinda feeling. It felt like it was just boiling up inside me. Like lava. Or food poisoning. Luckily, the pax told me. They said what I should do was push them. Really hard. Like they were Dasher or Janet, and they were getting what they deserve! At least that’s what the voices inside my head that sounded like pax told me.
All in all, we went the long way around the school grounds 5 times, did well over 6 miles, 275 donkey kicks, and hundreds and hundreds of other exercises. I felt better. The end.
Luckily YHC was finally added to the SOB Slack page in time to get a DM fro Teddy and Wingman following up on a request weeks prior to Q at the often visited, but never led site in SOB land. The Waxhaw-Marvin Crew are frequent visitor to the point we are regulars, so we often need to pay our dues..
The first Monday after the NFL season was bound to be a little short, if not short, beat up from the weekends festivities.
Had a total of 8 Pax with about as many of the regular runners for the early smokescreen jaunt. does tDat run have a name? If not, I think I just named it.
Warmup
quick mosey out to NW lot for SSH/IW/MNC/PP. another mosey to the bank for some of the easiest assisted peoples chair Jabs, Calf Stretch, Runner stretch, Up/Down Dog.
Thang
Head toward the Anails bar…. 5 burpees x2 en route. then lungwalk halfway to the Rockpile, 5 more burpees, then slow mosey to rocks.
pick a partner for a lap with workout
Wave goodbye to Sweetwater who had to go take kids to school
Head back to COT with 5 more burpees, and stop at the assisted peoples cahir (now called the Peoples Court since its not really court or the real peoples chair)
Finish some Flutters at COT.
Moleskin:
this was my first Q at Firestarter with more to come as i start keeping an eye open as to areas and places to work with. Good small group today with a focus on more upperbody work. lots of Chatter about the upcoming week 2 IPC and how much it will suck.
Announcements:
15 PAX showed up at Dromedary for a hump day post. Humidity was back with a vengeance so reminder that summer in Charlotte has not gone away yet.
Warmup
Mosey around parking lot. SSH, IW, Moroccan Night Clubs, Plank & Mountain Climbers. Stretching – up/down dogs, calves, runner’s pose.
The Thang
Entrance road to around globe – Alternate light poles on left with 2 exercises. 10 SSH’s / 5 Bobby Hurley’s .
Mosey to MRMS front entrance courtyard / canopy:
To the MRMS rear patio. Whiteboard with exercise routine on display. Sets/reps consisted of:
Run lap around track. At half way point, 2 Burpees.
Repeat all of the above one more time. MRMS canopy changed up slightly with PAX calling out ab exercise of choice after arms. MRMS rear patio changed to 15 reps each, 30 for legs.
Mosey back to MRHS parking lot. 7-Ladder consisting of Mike Tysons & Bomb Jacks.
Mosey back to COT.
Moleskin
Rain held off but work-out and humidity had everyone drenched.
Announcements / Closing
Convergence, IPC and 9/11 event all planned for Saturday. Stay tuned for more details and logistics. Prayers for family members of One Star, JWow and Johnny Utah.
Watchtower Q
09/7/21
11 pax for a twinkle toes Q at watchtower.
Ricky Bobby, Schneider, inspector gadget, blue screen, Sledge-o-matic, Maddog, big 10, Surge, Re-calculating, Chatterbox.
Mosey to warm up followed by long deep stretching after a labor day holiday weekend.
All together, 20 SSH, 10 IW, 10 windmills, walk it out to a plank, calf stretch, runners stretch, reach for the sky, flapjack, stretch gluts, 10 murkins OMD, flip to your six, 25 LBCs OMU. Lots of groaning and good stretching as we begin our short week!
Let’s mosey, and found a few parking spaces to lunge walk about 40 feet. As a new Q here on campus, I threw out some audibles for a pax to call the play as we take it out back for a run in between light poles. Schneider stepped up and said 10 murkins at ea light, and we run backwards in between. Repeat at each light until stop sign. Finish with 10 murkins. Stay together as we sprint to the next drive way (single file on the main road, it is pitch black but there are safety lights on the Q’s and pax heads!) good job pax.
Now a new set called by maddog for 15 squats ea light heading back… “I’m glad to see they took our advice to pave this extra lane here”, says Maddog, as he runs with his hands out like an airplane as you did when you were a little kid serpentine from right to left. Guess it was like Christmas for him to see that road construction progress. He was so darn happy, I just wanted to catch up to him (which wasn’t that difficult by the way) and run along side so I too could feel the excitement he felt as we ran on smooth pavement back to Weddington middle school.
Look over there, a small parking lot, let’s bear crawl to the other me side.
Short mosey after bear crawl came upon the rock pile and another staff parking lot. Grab a lifting rock, and Partner up to split 100 curls, 100 tricep extensions, and 100 squats thrusters. Partner runs and is the timer to switch. (I may have been a little tired or vague in my delivery of instructions at this point as there were a few other lifting modifications and anytime a pax asked me a question about what to do I just said yes in agony.)
Done, now over to the science class outdoor wall for 3 sets of air punches in cadence to 10 and 10 donkey kicks. 3 x.
Mosey around school and asked inspector gadget to call out an excersize. He says big boy sit-ups. X 12. So we did an increasing web of big boy sit-ups + dips of the same 12 reps, and increased by 1 each set until 15 bog boys and 15 dips.
Let’s mosey and found a place to do incline murkins, start with 10 but it didn’t feel as hard so we added 10.
Mosey to the next flag stand, now we are coming around the side of the school to do 20 step ups each leg. Almost done, we have 6 minutes, we would have tile for two rounds of sprints around the front of the school circle drive, while the partner does flutters and switch so each went twice.
Ended on time at COT. 20 seconds of have a nice day.
Numbered off, and name-a-rama, announcements, praises and prayer requests. Maddog’s father in law Gary pulled through COVID-19 and is seemingly doing well, prayers answered. Bluescreen reminded all of our brothers and sisters left behind in Afghanistan to bring them home safely. Let’s each say an extra prayer for Anna Price as she battles cancer, may the Holy Spirit and God heal her, Falcon’s nephew’s suicide and prayers for their family as the heartbreak and pain and suffering they are going through with their loss. God we ask that you take all of our heart aches and struggles spoken and Unspoken and just ask that you have mercy on us for our understanding is limited but we seek your presence in all of this.
Let us thank God and humble ourselves to take action and reach out and help someone else today. not be as quick to judge but rather seek to understand.
Thank you my brothers for a great morning workout. Family photo.
No that’s not a #FusedIt. I went with the Miller Lite spelling on IPC Lite. At COT last week at Commitment they announced Commitment was staying open opposite of the IPC site and needed Q’s. I joked that if asked I would just run a second IPC. Little did I know I would be tested so soon when both JWoww and Popeye reach out mid week looking for a Q.
6 guys in the lot when the watch struck 6:30. We would pick up another 3 along the way.
WARM UP
Off we go with a mosey up the hill past the Elementary school to the main road. As we reach the top, we see Rudy pulling in on two wheels. Some Jimmy Duggans to allow Rudy time to park. Run back down the hill with Chainsaw audibly contemplating if once we get Rudy will we have to go back up the hill. That’s an affirmative. Lucky for us, Rudy was booking and was north of the Elementary School by the time we caught up with him and we turned back up the hill. I granted the pax a second breather with some calf stretches. Mosey backways to the school through the bus lot and to the front entrance.
THE THANG
IPC Lite. Partner up.
Ended with most everyone doing 125 merkins and 2.9 miles with 30 minutes left to go in the workout. Yikes, we are damn near a 6 mile pace. Lets slow this thing down.
Mosey to Bus Parking lot for station work. Same Partners. Stations were:
We did 3 rounds.
Mosey to the rock pile (the long way). Everyone grab a rock for a partnered version of make it stop (trademark Chastain). Partners to split 150 curls and 150 tricep extensions. 1 partner starts with curls while the other starts with extensions. Once one partner stops or needs a break, you switch exercises and pick up where the other one left off on counting. It was a crowd pleaser.
Rocks up and mosey to COT. Arrived with less than a minute left so we finished up with 16 low slow squats.
MOLE SKIN
ANNOUNCEMENTS