FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

Express write-up this week as the machinations of the weekend unrelentingly pull at available capacity for flowery prose. Nevertheless, YHC pulled a Babe Ruth and called his shot yesterday. Sometimes he wonders whether his messages are making an impact and unfortunately, writing dry pre-blasts about quotidian drudgery apparently did the trick as our numbers were way down, as compared to late. Voodoo and Po' Boy came in hot around 6:59ish, Ickey shortly thereafter, and the Worm cruised in partway through the warm-ups. YHC was glad today was not a solo Q and though just five strong, the pax put in work today. It was something of a de-load day, but we kept it amped with an electric esoteric playlist and solid mumblechatter to keep the rhythms flowing. Overall, solid little beatdown for a Saturday. Let's get into the recap... WARMUP: Swings (10x), prying squats, hi-pulls (5x), synovial circles, one-handed swings (10x), slingshots (7x e/w) THE THANG: 1) EZ Complex (3 sets) - Swings (3x) - Hi-pulls (2x) - Clean/squat/press (1x) - Repeato other side 2) Double Cleans (3 sets) - Double cleans (5x) 3) Double Front Squats (3 sets) - Um, double front squats (5x) 4) Double Floor Press (3 sets; including 1 bonus set!) - Double floor press (6x) 5) Gorilla Rows (3 sets; including 1 bonus set!) - Gorilla rows (8x e/s) 6) Carries! (6 sets) - Front rack double carries for ~30 sec. for 2 sets and then a wild combo of Jerry West's, lunges, and waiters MARY: A glutebridge for all YHC's friends! ANNOUNCEMENTS: - :calendar: F3 Events: https://docs.google.com/spreadsheets/d/1bSr64ar_zIEsBfyjBoZFynLx663Zr9h0ODqs1mbuKyw/edit?usp=drivesdk - :pray: Prayers for Flipper's M and his family as they work through surgery and recovery - :book: “There is no safe investment. To love at all is to be vulnerable. Love anything, and your heart will certainly be wrung and possibly be broken. If you want to make sure of keeping it intact, you must give your heart to no one, not even to an animal. Wrap it carefully round with hobbies and little luxuries; avoid all entanglements; lock it up safe in the casket or coffin of your selfishness. But in that casket – safe, dark, motionless, airless – it will change. It will not be broken; it will become unbreakable, impenetrable, irredeemable. The alternative to tragedy, or at least to the risk of tragedy, is damnation. The only place outside Heaven where you can be perfectly safe from all the dangers and perturbations of love is Hell." ― C.S. Lewis, The Four Loves COT: Jet Fuel took out the joint groups in COT

WARMUP: Talk about my Camry purchase with Hippie. THE THANG: wonder around and find some fountains. Drop a 5k and discuss multiple topics and I learned what Roulette does but I still have no clue. Thanks brother for being there today. MARY: a little . ANNOUNCEMENTS: thanks for the support out there. October challenge coming soon COT: Roulette took us out. Wonderful message

WARMUP: pre run 3.5 miles THE THANG: meet with 5:45 crew and run 10 miles MARY: ANNOUNCEMENTS: COT: