FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

YHC posted on Slack yesterday to gauge interest for this morning’s edition of the Devil’s Turn. I’ve been fartsacking on my running days far too much so I was looking for some accountability. Retread raised his hand and Grasshopper also committed via text. Thanks for showing up, gents! WARMUP: Running THE THANG: It’s been dry lately so we did an out and back on the greenway. We ended up splitting up based on pace but everyone got their October 10K done early this month. MARY: she doesn’t post at DT ANNOUNCEMENTS: See Blanks’s calendar for activities. Keep struggling pax in your thoughts and reach out to a missing brother. COT: Fist bumps all around

WARMUP: got credit for Extended warmup routine this time THE THANG: Murderhorn alll the way. Circuit training with rocks x 3. Suicides back up the long hill home. MARY: none ANNOUNCEMENTS: COT:

The Q snoozed a bit this morning and rolled in at approximately 5:29. The pax were distracted with mumblechatter and didn’t even notice the 5:31 start time (it takes time to unload the bells). Today’s workout was Workout 2 of Week 5 of the Iron Volume program. We are in the Intensification phase, which sounds ominous. The temps were great and the sweat wasn’t too bad until we got into the snatches. WARMUP: My usual: SSH x 20 IC 5 x 1H Swings per side IW x 15 IC 5 x high pulls per side Sharon Towers x 10 IC 5 x cleans per side Prying squats THE THANG: INTENSIFICATION!! Double Deadlift - 4 sets of 7 reps with 1:30 rest Double bent over row - 4 sets of 7 reps with 1:30 rest High pulls - 3 sets of 6 reps per side with :45 rest Single leg deadlifts - 3 sets of 10 reps per side with :45 rest 6:00 EMOM of 5 snatches per side MARY: I cut down on the rest in the first two sets to give us a little time to hit some McGill Big 3 exercises: Side planks (high or low) for :30 per side Bird Dogs - 10 reps per side Dead bugs - 10 reps per side Glute bridge for about :30 until we ran out of time ANNOUNCEMENTS: Check Blanks’s spreadsheet for upcoming events. Please keep Flipper and his M (Caryn) in your prayers as she prepares for another surgery next month. Please keep The Worm in your prayers as he recovers from surgery yesterday to remove some scar tissue from his cancer treatments. We look forward to having both Flipper and The Worm back out with us in the gloom soon! COT: Thanks to Unplugged for taking out the combined Anvil and Meathead pax.