On a nice, mild December morning, nothing better to do than swing some iron around. So that’s what we did. After a very, very short disclaimer (only old pros at the workout this morning), we got started.
Warm-up lap on gravel track
COP
- Swings x20 OYO
- Staggered merkin (left hand on bell) x10 IC
- Staggered merkin (right hand on bell) x10 IC
- Squats (goblet or teabag) x20 OYO
- Diamond merkins on bell x10 IC
Main event – do what the giant Weinke says. Start with 2 reps of each exercise, then run a lap on the gravel track…then 4 reps of each and another lap…all the way up to 12 reps of each then back down the other side.
- Halo
- Diamonds on KB
- Russian Twist
- KB Swings
- Squats with press
- Lawnmower’s
- Snatch
Finish
Backblast:
Thanks Chin for the Monday reminder that I was on point for this morning. Otherwise, the pax might have to just done the workout according to some old Weinke written on a poster board. Oh…wait a minute.
It wasn’t extremely thoughtful, but it was effective. Inspired by Fireman Ed’s Office Workout of a few weeks back, we did much of the workout in the same spot. We threw a few laps in between, and I think by mid-workout the heartrate was up there for most.
I was surrounded by a few happy Clemson and Alabama fans during the workout. They kept it friendly, despite the looming matchup coming on Jan. 1. I think the more combative banter was the form critique that Fireman Ed and Bulldog were throwing back and forth.
Looked to me that everyone was pushing hard this morning. Not sure if anyone got all the way through the workout to the last 2 reps and a lap, but many were close. Good work men! My giant Weinke and I are thankful for the opportunity to lead.
Announcements:
- A51 Christmas Party this Friday – Seaboard
- SOB Christmas Party next weekend
- Joe Davis 5k/10k – Jan. 6
- A51 Go Ruck – sign up on Slack with Geraldo
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