3S2T – Tweet & Meat

3S2T – Tweet & Meat

Warm-Up

20 Side Straddle-hops
10 Halos
10 Around-the-world
10 Figure eight
10 Low, slow squats with deep squat to loosed the hips

The Thang
Black Jack
20 2-handed swings / 1 ‘merican push-up
19 2-handed swings / 2 ‘merican push-ups
↓
1 2-handed swings / 20 ‘merican push-ups

Box Drill

↑ Backwards
← Shuffle
↓ SPRINT!
→ Shuffle
x 5

Drop 10 Drill
30 Snatches
30 Cleans
30 Upright row

20 Snatches
20 Cleans
20 Upright row

10 Snatches
10 Cleans
10 Upright row

Sprinting B.L.I.M.P.S
5 Burpees
backward wind-up, SPRINT
10 Lunges
backward wind-up, SPRINT
16 Imperial Walkers
backward wind-up, SPRINT
20 ‘Merican push-ups
backward wind-up, SPRINT
25 Plank-jacks
backward wind-up, SPRINT
30 Squats

Legs
20 Squats
10 suitcase deadlifts, each side
Rinse & repeat

CORE ‘round the horn
Udder – flutter press
Cotton mouth – American hammer
Loogie – Heels to heaven
Mighty Mite – Louganis
Argonaut – Sid the kid
Cheese Curd – American hammer (again)
Frehley’s Comet – Dying cockroach
High tide – Windshield wiper
Purell – Toe-tap crunch
Rachel – Freddy Mercury
 Wild Turkey – Plank-O-Rama

Times up!

Moleskine
Thanks to all who came out. The AO is pretty vanilla – just plain parking lot, but the more southernly location may have tempted a few more pax. Bells vs bags may have been a selling point, too. I doubt the advertised an delivered sprints were the reason anyone showed up, but sprints are the perfect compliment to weight work – keep the heart rate up and fires up the fast twitch muscles.

Apologies for the awful music. Truth be told, it’s not my taste at all. I’m a fan of early punk and garage rock, but I know it’s not super popular. (Check out radiomutation.com for podcasts of my favorites.) The rap-rock this morning was pretty dreadful, devoid of any soul. Cheese Curd probably regrets asking me to turn it up.

Some random highlights
Purell & Argonaut really sprinted during the blimps
Cheese Curd wore a purple headband
Two respects – Cotton Mouth and Frehley pushed through all morning
It’s great to see Loogie at strength workout, I hope those shoulders stay on the mend
Udder kept up the mumblechatter. I expect nothing less.

Stay tuned for Tweet & Meat for more opportunities to get swole.