FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

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.

12 PAX. 6v6. Another cool morning in the gloom, another learning experience for YHC. :large_orange_circle:Cool Runnings, Peaches, Blanks, Zipper, Cayman, Chunks :large_yellow_circle: Pepsi, Smoky, Fresh Meat, Mule, Spackler, Mr. Brady Yellow opened up a can of whoop-ass early and never really let up. We even tried some mid-game roster management, shipping Mr. Brady over to Yellow and bringing the All-Pro Zipper to Orange. Didn’t matter. We never got closer than 3 points. This week I learned that apparently it’s okay to get your hands on the opening pull early instead of just watching it sail over your head. A few other observations: Spackler is a weapon on both sides of the disc. Fresh Meat is ridiculous in man-to-man coverage. Peaches continues to be money inside the 20. Pepsi may have a future in Ultimate coaching once his playing days are over. Final score: Yellow 12, Orange 9 — and frankly, YHC may be being generous to Orange with that score. Another solid morning of WOMU. -Written by Blanks ANNOUNCEMENTS: Marta’s FrESPY’s on 10/17. Pepsi had some wise words about challenges you face and it’s part in the long game. COT: Smokey took us out.