Getting Swole for next Valentine’s Day

Getting Swole for next Valentine’s Day

YHC got a text from Voodoo at 5:09 AM saying he was going to take an IR day.  Considering I did the same thing last week, I suppose turnabout is fair play.  Part of me was worried that I might be the only pax at Swole this week with Valentines Night, the late Daytona 500, and a bank holiday strengthening the pull of the fartsack.

Thankfully, The Worm and Wild Turkey were already in the parking lot getting ready.  Frehleys rolled in headbanging to some Damn Yankees.  530 hit and we were on our way.

Warm Up:

Windmills, Arm Circles Foward/Backwards, Prying Squats.

9 sets of 2 clean and press.

10 minutes of EMOM 14 swings

The Goshawk: Farmer carry 20 meters, 8 goblet squats x 8

5 rounds of 5 double deadlifsts, 5 kb merkins, 5 lawnmowers each side, 5 double high pulls.

1 min elbow plank, 1 min hollow body hold, 1 min glute bridge

COT

Announcements:  Blood Drive this Friday, still plenty of sign up slots available.

Wild Turkey on Q next week.  Frehleys after that.  Q calendar is wide open after that.  If you haven’t posted at Swole lately, we miss you.  Come back.  It’s more fun than running.