The Red Pill

The Red Pill

AYE. 8, err, 9? 7 maybe. There were some counting problems (most likely due to O2 deprivation), so let’s just go with 7 and start again from the top.

AYE. 7 men gathered in the cool, crisp Gloom for the weekly Matrix Red Pill. YHC recalls the days when Matrix would have 20+ Pax but in times like these, we’ll take anything more than 3, and more than 3 we got. Here’s what we did:

THE THANG
Mosey to lower parking lot
Begin to do warmup with SSH and Low Slow Squat but then we smelled a skunk
Or, perhaps, a 52 year old fart from O Tannenbaum. It’s not entirely clear.
Either way, we had to get out of there before someone got hurt.

Mosey back up to the launchpoint

Station 1
8 x Pullups
8 x Exploding Merkins
8 x Lunge+Jumpsquat
Repeat at 10 and 12 counts

Run to entrance of the school
8 x Burpees
8 x Heels to Heaven (head cadence)
8 x Peter Parkers (head cadence)
Repeat at 10 and 12 counts

Repeat 3x

Close out with 10 burpees to get to an even 100

YE OLDE MOLESKINE
Strong crowd today but, unfortunately, constant counting kept the mumblechatter at a minimum. That was an feature, not a bug, because YHC knows well that where mumblechatter is present, YHC is more often than not the target. Actually, YHC is more often than not the instigator, but either way, mumblechatter is antithetical to #smokefest workouts.

YHC was pleased to see some long-lost faces at The Matrix, most notably Gypsy, Christmas and Madison. YHC was also pleased to see O Tannenbaum posting a sub-5:30 – and no, I’m not talking about his mile times.

Thanks to our perennially-injured nantan of The Matrix, PopTart #tart, for asking me to Q – once on Slack, once over email, twice over text, three times over phone calls and, finally, with a handwritten letter.

McGee OUT

Oh Hill’s Yeah!

So many workout titles to choose from.  Two Wolfpack ACC championships yesterday (Women’s Basketball and Wrestling -or raslin’ for us back woods folks) coupled with a full moon had “Howling at the Moon” as a close second title.  Another consideration was “Why the hell did I sign up to Q a 5:15 workout the day after Daylight Savings Time”; but alas the title was too long.

10 Brave souls showed up having already won the hardest battle of the day with their pillow.    Diccs given, and quick heads up that we will be hitting four unique hills and we will knock out the first one with our opening mosey.  A perfect number 9 for what I had planned.  We head out on our opening Mosey and, damn it Chastain!  Rolling in late and screwing up my perfect number.  Oh well, lets keep going.  He’s a Gazelle, he will catch us.

WARM UP

Mosey towards Hickory Tavern, left towards 84, left back towards Chick Fil A so that we can take full advantage of the hill heading towards Wesley Oaks.  Peel off at the last minute to the back of the Target parking lot.  Circle up – I join the circle.  Chastain keeps trying to keep me in the middle and I explain I’m going to be part of the circle on purpose.  Posse doesn’t get the explanation (or doesn’t care) and proceeds to continue to get behind me to ensure I’m in the circle.  I back up and Posse is right on my 6.  Ok, this is just getting weird.

Deconstructed Burpees.  Starting at 10 then passing them off (9, 8, 7…) until we get to 1 rep.  So here we go….10 Squats, 10 Merkins, 10 In/outs, and finally 10 Bobby Hurley’s.  Chastain for 9, ect…    At around the 6 mark I realized this was taking longer than expected.  I had a long winkie and with each passing tick of the clock it was getting cut off (ouch).  I had a thought of cutting it short, but my heart rate was high and I was reminded of what a great opening warm up this is so we kept going.  Finished on Posse’s 1 deconstructed burpee in which he fought the temptation of just calling out a burpee and kept the deconstructed party going.

 

THE THANG

Mosey to our second hill in Wesley Oaks.  Berishnicoffs right leg on the bottom of the hill, run backwards up the hill, berishnicoffs left leg on the top of the hill, and run back down.  Repeat for five 3 times due to time.  Legs are burning now, lets go run some more!

At the bottom of that hill, take a left and head down to the cul de sac.  Due to time, I changed the count to 20 merkins at bottom, run up the hill and 20 merkins at the top.  I had planned for 10 and 10 for 3 rounds, but again time was limited.  When your finished find the 6 and get them up the hill.  Group stayed together so no 6 pushin’ needed.

Fourth Hill – we are at it.  No need to mosey to it.  Split the group in half – 5 and 5.  (This is where the original perfect number came into play of three groups of three).  Light pole suicides.  10 dry docks at the light poles.  Two rounds of 10 rep Galley’s at the start.  Lots of confused looks on this one so I demonstrated.  Its basically a row with two guys holding you up – or in this case three guys holding two.  Two rounds so that at least 4 guys row each trip up….ok enough explaining, lets go.  Down to first light pole and back up.  Wait, we only have 4.  Damn it Nails!  Get over here.  Ok, smooth sailing from here on out.  Wait, that third light sure is awfully far away.  Nails to the rescue….”Guys, there’s a pole here, the light is just burnt out”.   Good recovery sir.  You are welcomed back with open arms after that save.  Our time was quickly running out.  After our 4th light pole and galley’s, I told my group to mary while we waited on the other group to get in.  Having asked Posse to lead Mary, I let him get two reps into American Hammers before jumping up and proclaiming “This sucks, lets go”.  This left most in my group stunned.  As I turn around at the bottom of the hill, I’m not sure whether I will be greeted by pax or by nothing.  (I mean lets be honest, I was just a complete ass to Posse even though I didn’t intend it to come out that way – see Moleskin for apology).  To my surprise, we have a slow trickle of pax behind me.  I start to hold Al Gore waiting on them to arrive and then we “take the hill” once more just as the second group is finishing Galley’s.

4 minutes left….need to kill time….looks like I’m going to have to break a promise.  I said 4 unique hills.  Looks like it will be 5 hills with only 4 being unique….to the short second hill.   10 Crawl Bears and 20 reverse lunge walks.  After two rounds changed the third round count to 20 crawl bears and 10 reverse lunge walks.  Recover to the top of the hill.

Gazelles on the fence (Damn, did Nails just line up with the Gazelles…hell yeah brother), Clydesdales 15 yard head start.  Jailbreak to the start.  At least one gazelle must beat a clydesdale and at least one clydesdale must beat a gazelle (thank god for Big Tuna).   Reach Cot just in time and all breathing heavy.

 

MOLESKIN

  • Thanks to those that joined this morning.  5:15 after losing an hour of sleep isn’t easy.
  • I EH’ed a guy on Saturday to come today.  I felt like his “yeah, I will come” wasn’t strong enough so I tightened the grip of that headlock on Sunday evening with a text.  I was glad to see him out there this morning.  He’s a good dude whose travel schedule keeps him away from us most weekdays.
  • Pax found out Zin and I have something in common this morning.  We both vote Republican.  Deadwood is our best friend.  We both hate Mary.
    • Apologies to Posse for cutting his Am Ham’s short.  I could feel the heart rate coming down and thought we could use out time more wisely.  Like most things I do, I have good intentions behind them….they just don’t always come out the best way.  I felt the public apology was necessary because we all know Posse likes to bottle up his emotions and carry grudges.  (I’m still looking over my shoulder expecting a club to the knee for choosing the site name “Chiseled” over “Not Today Satan”)  All jokes aside, I didn’t mean to come off as an ass today and if you felt I did, my bad.
  • Chipotle and Floppy Disk still playing tricks on Asylum pax minds.  Several pax have referred to Floppy as Chipolte the past few weeks.  It hasn’t helped that neither of those guys decide to show up on the same day which only strengthens the myth that they are in fact one in the same guy.
  • Thank you Big Tuna for the all out sprint at the end.  Chastain and Swimmers were coming hard after you and you were able to keep them at bay.
  • Shop with another strong effort today.  For those that haven’t worked out with him in the last couple weeks, he has found another gear.  Actually, he and Posse both have.  I’ve accused both of them of having rockets shoved….well, never mind.
  • Ackbar was quiet today.  Perhaps it was the stagecoach robbery mask drowning out the preacher cuss words towards me or perhaps he was day dreaming of catching another driver passing a school bus and starting another $**t storm on “Whats up Waxhaw”.  Either way, its always great having him out.
  • Mentioned it COT today that a Briarcrest family lost their teenage son over the weekend.  Another unfortunate reminder of how precious life is and how quickly it can be taken away.  Prayers to his family during this very difficult time.
  • We failed at COT to protect against the Coronivirus.  Perhaps we can do better tomorrow.  Habits die hard I guess.

 

ANNOUNCEMENTS
Christ Closet folding party this Thursday.  See Third F guys for times/locations (I think its 7:30 at Ackbar’s church but I may be wrong).

Another Q source starting up on Fridays at McDonalds in Curenton.  First launch will be first Friday in May (May 1).

Thrive Challenge Pre-Blast 2020

Tomorrow, Tuesday 3/10, is the return of the Thrive Challenge!

The Thrive Challenge is always a different F3 workout, no cadence, no COP, no Mary.
This is you vs you to set a baseline (If your first time) to compare back to at a future challenge or hopefully crush your last challenge if not your first.

It goes like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/3 of a mile.Get back and complete exercise 2, do lap, etc.

Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.

I will start the instructions a little early so that we have most of the 45 minutes to put in the work.

SYITG

Aye!
Hair Band

Keep Em Moving

13 gentlemen ditched the fartsack and weathered the fog and wind to post at The Brave Friday morning.  Before announcements and taking off Frehley’s informed everyone that there was 0% chance of gaseous expulsions…both of the solid and gas form.  With that assurance YHC knew that these Pax were serious and ready to get down to business.

The Thang

Mosey to the parking garage on the corner of Ballantyne Commons and Ballantyne Corporate.  Standard warmup of SSH, Hillbilly’s, potato pickers and mtn climbers.  YHC took this opportunity to clarify that cherries grow on trees and potatoes in the ground, therefore potato pickers logically is the proper name for this exercise.  After warming up we headed to the start of the parking ramp.  Parking garage suicides were up next, run up one level and by the stairs 20 monkey humpers and 10 wide arm merkins.  Down the stairs and then up to the 2nd level repeating until all 4 levels were covered.  The six were our timekeepers so the overachievers that finished before the six were instructed to restart the suicides until the last guy finished.

After completing the parking garage we moseyed to the Lance building at the fitness trail entrance.  As the runners reached this spot everyone circled back for the six…keeping everyone moving at all times.  At the fitness trail partnered up. P1 runs to one pull up bar and P2 to the other pull up bar with 10 pull ups each.  Meet back in the middle for 10 hand slap merkins.  Flap jack pull up bars and meet in the middle for 10 shoulder taps (left and right = 1).  YHC called for 6 rounds of this.  After everyone finished it was time to head back to launch but since we were a ways from launch YHC called for taking it in sections.  First leg was to the top of bagpipe hill over the bridge, with circling back for the six.  At this point we stopped for 1 minute elbow plank hold.  Second leg was to Ballantyne Commons, circling back for the six.  Here we did a bit o’ Mary with heels to heaven.  Final leg was back to launch rolling back right at 6:15.

Moleskin

As YHC’s first Q of The Brave I was not quite sure what to expect.  It was YHC’s goal to a) get the prerequisite 4 miles in and b) make the workout challenging for all by keeping everyone moving at all times.  Hence the call for keeping the suicides going until everyone finished and circling back for the six at each leg of any mosey.  Overall we got at least 4.8 miles in and some upper body work.  I don’t care who you are, 60 pull ups will make you feel it.  Solid work by all, not a large gap between the thoroughbreds and the six.  I think a few guys only got one extra level of the garage in before all were done.

Thanks Tuck for the opportunity to lead.

The Beast (6,6,6,6,6,6)

10 Pax came out to Homecoming for a good Saturday morning beatdown.  DICCS was given and off we went for a nice long mosey.

COP:

The usual stuff….a little of this a little of that:

  • Side Straddles
  • Calf stretch
  • Merkins
  • Imperial Walkers

And away we went for a bit more moseying…….

The Thang:

The Beast.  Okay first the whining about the fact we were going to be in the grass started before our first mosey.  In an effort to keep everyone’s panties from wadding too much I chose to modify the exercises and kept us off the ground.

Here’s the Beast:

Six repetitions of six separate exercises performed at the 25, 50 and 25 yard line.  Exercises are done on the way down the field and on the way back.  So, in effect exercises are performed 6 times each and we performed six different exercises.

  1. Merkins x10
  2. Burpees x5
  3. Lunges x10 (each leg)
  4. Imperial Squakers x10
  5. Diamond Merkins x10
  6. Peter Parkers x10

Rally at the road for some Mary while the six finishes.  Off for the next mosey to the brick pile.

  1. Overhead brick press x20
  2. Brick curls x20
  3. Tricep extensions x20

Return bricks and off to the trails for a little trip down memory lane.  Mosey around the front of the high school…around the back…back up the trail from whence we came and back up and around to our starting point.  We covered a bit over 3.5 miles by most measures.

Announcements:

  • Something about Christ’s closet
  • And I feel like there was something else…..

I failed in my Q duties to keep recording through the announcements….maybe one of the Pax can add detail.

 

Peace

Snatch Test Time

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:

  • 5 sets of 1, 2, 3 presses – MAD and I opted for doubles while HT plowed through the reps doing singles
  • 5 x 10L/10R snatch with :10 rest – MAD opted for some burpees and swings
  • 4 x farmer carries for :90

Mary:

  • 2 x hard style elbow plank for :30 with :30 recovery
  • 2 x hollow body hold for :30 with :30 recovery
  • 2 x glute bridge for :30 with :30 recovery

Moleskine:

  • It was a small, but strong crew this morning. It was good to see MAD again and hear about his journey back from injury. He modified the workout where necessary and worked with a couple of different weights.
  • Well, today was the day we’d been dreading. The main exercise was the SFG snatch test – 100 reps in 5:00 with a 24kg bell. We had been inching up on it for the last couple of weeks, dropping the rest between sets from :20 to :15 and finally :10. Last week, I finished in a little over 5:00 with :15 rest, so I knew if I kept with the prescribed rest, I’d get it done. High Tide had similarly barely missed earlier in the program and knew it was within reach. I ran through the 5 sets as described above while HT decided to do 10 snatches every :30, switching hands at the top and bottom of each minute. Both of us got it done and then laid on the ground for a few minutes while MAD looked at us. Good times.
  • Farmer carries after smoking the grip on the snatches was a lot of fun, too. We keep doing the carries and they just don’t get any easier. I guess we’ll have to keep doing them.
  • With the current program set to wrap up in a couple of weeks, High Tide has taken the lead in developing our next program. The goal is to continue working on some key KB and bodyweight strength movements, but with more of a metabolic conditioning focus. Think explosive reps with sufficient rest to allow for recovery. If you’d like to learn more, buy a copy of The Quick and the Dead.
  • MAD’s got some good ideas to promote safety within Area 51 and beyond. Hopefully he’ll keep pushing to roll them out. Ask him about them if you’re working out and would like to learn more.

Wash those windows, they have filth muck on them.

Trying to keep the Area 51, non-Waxhaw division, backblast streak alive.

15 of us gathered in a church parking lot this morning. Although outnumbered by the group selling pine needles in the hinterlands of the parking lot, we attacked the morning after a solid disclaimer, which included me bragging about my pregame routine. #solid

Off we go, quick tour up the North Face just to get the complaining started. Then we started across the front field – OMG, the whining. There was some water in the grass. People didn’t have the right shoes or gloves or something. So we turned around and took the dry route. Up to 51, right to Carrington for a quick warmup in their pool parking lot. Then on to Davie Park. Run to the second lightpost, 5 burpees, back one lightpost for 10 jump squats. 2 lightposts, 5 burpees, back one – you get the idea. Assemble at the end near the dog park. Who takes their dog to the park at 7:15 am? I don’t trust them. It’s either drugs (supported by the open trunk on the unattended car in the parking lot) or a secret romantic interlude. It’s like the two cars that came into the church at Hydra at 5:45 for “Bible Study”. Sure. Anyway, we did some partner laps there. Then went to the hill behind the building there for a triple nickle. So much more complaining about the mud. Then back to the gate at the front, stopping at every light post for 5 burpees. There was Mary mixed in between all that stuff for recovery. AYG to Rea/51. Then across Rea to the rock pile. More partner laps near there, then back to the cars. We quit at 7:59. Deal with it. 4 miles and at least 50 burpees so I think you got your money’s worth.

Fun crew this morning. Bounce was also there. And a good number went down to Starbucks for coffee – their new seating is not conducive to a gross crowd like ours. You’re going to want to wipe down those nice vinyl seats.

Announcements:
Final Death Valley workout this week. Expect big crowds, and wear your muddy shoes.
Beer mile on 4/24. Training is going well.

Slim To None

 5 PAX made their way to #F3Peak51 and here’s what went down. 

The Thang:

The veteran PAX were properly disclaimed and we were off moseying to the bus lot behind the school for some COP.

COP:

  • SSH x 20 IC
  • Imperial Walkers x 20 IC
  • Merkins x 15 IC
  • Squats x 20 IC
  • 8 Count Body builders x 10 IC

Greenway Repeats

We made our way to the Greenway, carefully dodging some mud and puddles. We took off for the rocks and water feature about .20 miles down the Greenway for some circuit work. 

  • Decline Merkins x 10
  • Dips x 15
  • Step-ups x 2- (10 each leg)

When were finished, we headed back up the Greenway towards to school stopping for some Mary

  • Flutter Kicks x 15
  • Heels to Heaven x 15
  • LBCs x 15

After finishing this set, we moseyed back to the rocks and water feature for another round, we completed 3 round in total.

Mini Murph

We moved over to the playground located in the center of the track for a Mini Murph after each set, we took a lap around the track. Repeato  for 3 total rounds.

  • Pull-ups x 5
  • Merkins x 10
  • Squats x 15

A quick check of the watch and we headed back to the start point, but not before we got some gassers in to get our mileage up to 2 miles for the workout.

Mary:

Back to the start point with a few minutes left for some Mary.

  • Flutters x 15 IC
  • Dollies  x 15 IC

Done

Moleskinny:

  • Great effort by the PAX today, Peak 51 always feels like home when I return to Q, Sensei and Lois do a great job to keep it going. 
  • YHC pulled in and was surprised not to find any pre-runners  with Lois and Sensei emerging from a car, Slim Fast was out of town, so no Slimfast 5K.
  • Speaking of Slimfast, as you all know it does not rain when that man Qs, he has the mystical power to ward off any precipitation until 0615. I looked at the forecast Wednesday night and the weather app said 80% chance or rain and wouldn’t you know it, when I woke up, the weather app said the rain wouldn’t start until 0800. Simply mentioning Slimfast’s mojo kept the rain way, #TrueStory.
  • YHC had planned an entirely different workout predicated on the fact that it would be raining. Without the rain, I called an audible for the back up #Weinkie. The plan was to keep the PAX moving and get some PT in. .
  • Smokey was getting after it, on the runs, he’s a #Respect and makes it look easy.
  • Lois and Sensei seemed to be chatting it up over by the rocks/water feature and either lost count or were just deeply involved in their conversation.
  • Sardine’s list of exercises to #Refusenik is growing,  8 count bodybuilders #CrowdPleaser, being one of them. He also mentioned his M doesn’t like his shoes getting muddy.
  • Sardine did make a request for his favorite, Roxanne, but I think she didn’t want to make an appearance this week. 
  • Some feedback from the PAX was that the #Weinkie wasn’t terribly original, it may have been simple, but I hope y’all got your monies worth. 
  • Good to see the Sparta crew out there, putting in the work and bringing the PT to a running bootcamp.
  • When YHC started F3 many moons ago, rain wasn’t much of a deterrent but the PAX seem more likely to #FartSack these days. It happens to YHC, perhaps we’ve gotten comfortable, but we need to suck it up and post. Accountability is what keeps the PAX posting, reach out to someone you haven’t seen post in a while and get them out. EH someone new, offer to pick them up, the hardest part is showing up. Habits are a lot easier to start than they think, it’s taking that first step. 
  • Thanks to Sensei and Lois for opportunity to lead and please sound off with any mumble chatter.

Announcements:

  • Death Valley AO is shutting down #RIP next week. Join the rest of the Area 51 pax for one last workout  next Wednesday with a celebrity Q before Smokey and Dollywood shut its doors.
  • Let Them Soar 5K, coming up in November, sign up and support F3 Tackling Dummy’s charity and a cause very close to his heart.
  • Speed For need season is picking up again, signup for  at least 1 race this year, you’ll be glad you did.

Kensington 600

commitment started right on time with 17 PAX – Brutus, Chastain, Chainsaw, Frack, Popeye, Weatherman, JWow, Fuse Box, Shop Dawg, Deep Dish, Red Rider, Carb Load, Run Flat, Twinkle Toes, Dough Boy, Two Hand Touch, Hi Hat

We moseyed passed the fields and back to circle up for our warm up:

15 SSH, 10 Murkins, 15 Mountian climbers, 10 Low SS, 15 SSH in cadence. with a calf stretch for what was to come 😉

1st series: now turn around and Lunge-walk the parking lot 40-50 yds, heading back towards the school from the classic  COT warm up place for Commitment Saturdays.

Then an LBC/BURPEE web with Paula Abdul. “We took two Trees forward and one tree back” as we migrated through the drive, “go” starts the grunts to get to the 2nd tree away from us to hit the deck and bust out count down from 10 with LBCs at the second tree and count up 1 each time for the Burpees as you sprint back to the first tree. Then 9:2, 8:3 7:4 so on and so forth. “oh, I thought twinkle toes was going to take it easy on us for his vQ, he such a nice guy…” someone mumbles from the crowd. To which I said, “It’s all down Hill from here” as we started our ascent towards what would be know as “The Hill”  then another PAX chimes in. More banter. Loving it.

2nd Series: Partnering up, P1 runs down and back up the hill, while P2 does Freddie Mercury’s, switch and continue for 200 FM. “Making sure to touch the line at the bottom” I say as we start down and then back up.

Then marys until the six is in. jWow on the front line.  Then mosey to back if school and first playground. Get into grps of 3.

3rd Series: The THANG = The Kensington 600

200 Low Slow Squats

200 LBCs

200 Dips

as a team of three, one is running at all times until complete. Then Mary’s until the six is in.

lets mosey now over around the school yard and head up to front buss lot of Kensington ES. Three stations, three rounds: 15 LS squats, run to tattoo two to give me 10 Murkins, run to station three to give me 5 Pull ups. Rinse and repeat 3 x.

14 minutes to go.

4th series: A murkin/American Hammer Web. 1:4, 2:8, 3:12 and so on until …Can anybody count correctly after 8:32… thanks brothers for taking over with the counting out loud while I catch my breathe. All in cadence. All pax did amazing job.

Then mosey back to parking lot for last 4 minutes of  backwards lunge and squats. We got to 6:24 when It was time. We had pushed it hard and everyone was together the whole way. Announcements and then I took us out with prayer for God to watch over us and our communities as we grow leaders from within.

my first vQ, shots out to Carb Load, Tupperware, and Chastain for their support prior and along the way. Hope I gave the PAX a good commitment workout this morning. Thanks for everything F3.

Announcements – new Q Source starting up on Friday May 1st. 0630 to 0700 at the Cureton McDonald’s

2nd F lunch at Hickory Tavern in Indian Land at noon today. Visit with Doc McStuffins

Christ’s Closet folding night this upcoming Thursday at Union United Methodist

Christ’s Closet giveaway in Pageland on April 2nd. See Shop Dawg for details

Foster care $$$ giveaway – if you know any foster care non profits, Guardianlongrange.com is donating $10,000. Contact Red Rider for details or go to the website

Back in the saddle

10 pax posted at Meathead this past Wednesday for the second installment of week 9 of our 11-week strength program.

Warm up: arm circles (big, small)

The Thang:

Waiter carries: 5 x (1 carry ea side @ 32kg)
Double cleans: 5 x (5 cleans @ 24kg)
Double front squats: 5 x (5 squats @ 24kg)
2H swings: 5 x (20 swings @ 40-48kg, rest :30)

COT with the Anvil pax, where Point Break took us out. Happy birthday, PB!

Announcements (courtesy of the Anvil backblast):

  • PLEASE READ: Two of our brothers have recently been laid off. Please check out their LinkedIn profiles below and socialize them across your networks. One of the great things about this group is the opportunity to support each other in these times of need. If you know of an opportunity make sure to reach out to them.
  • Beer Mile (Unofficial): April 24th – Check the Slack Channel (#beermile) for more info

Mumblechatter:

  • Thanks to the pax for posting. We’ve got a strong core kettlebell crew that’s been powering through the current strength program. There’s a little turnover/shuffling depending on the day and week, but we’ve been experiencing great numbers. Your site Qs appreciate it.
  • After weeks of travel that took me away from my regular posts, it was good to be back out there in the gloom. It’s not the same doing the workouts with dumbbells in a hotel gym (although it’s better than not doing them at all).
  • There were a lot of strong performances out there: Mighty Mite swinging the 40kg bell, High Tide swinging the 44, Unplugged with the double 24s, Hoover with the double 28s, Ickey with the double 28s. The list goes on and on. It’s clear that the pax are experiencing mad gainz from the regular KB workouts. If you want some of this, you’d better start posting.
  • On Saturday (tomorrow at the time of posting this BB), we will be doing the presses, snatches, and farmer carries. The snatches will be tough with only :10 rest between sets, which should be sufficient to get you to 100 reps in 5:00 if you keep the rest strict. If performed with a 24 kg bell, that is sufficient to complete the SFG Level I snatch test. Push hard!

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