FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

fire_hazard led us through 7-miles of wet, wild and wonderful trails at Anne Springs Greenway. We met teddyf3 running through his neighborhood at the end of the run :grin:

WARMUP: THE THANG: Astro (Kyle Kirchhoff) Gump midriff for all ten. bratwurst a hero for joining me on the six. MARY: ANNOUNCEMENTS: Wegmans starts next week! COT: Thank you guys

Wet mornings in the Hot Box are always a mixed bag. While the close quarters can often lead to enhanced camaraderie, there's typically some X factor that leads to unexpected outcomes. Sometimes you're getting yelled at by campus security (Note: we put the tables back exactly where we found them :wink:) and other times you get unexpected visitors (que the monkey humpers!). Today's adventure involved having the automatic lights shut off at precisely 0700 as we were about to begin. Luckily for the pax, YHC seared the weinke into his skull the night before and we were off with a bang (also the sheer weekly repetition of this latest spreadsheet didn't hurt for committing this bad boy to memory). Overall, a solid beatdown today as we put Week 6 into the books. Some random notes...Hoover is a monster of a man, but proved his fearlessness by (i) carrying not one, but two long, metal flags and (ii) being really tall in a storm on his way to the Hot Box...Ickey Shuffle inexplicably appeared in the darkness sometime mid-warm up and then gave YHC wayyy too much credit for thinking he had a nuanced playlist theme (t-claps on guessing the terrible theme eventually anyway)...Pepsi was the first man in the Hot Box and kept us on task. Also, he may have inspired YHC to greater musical heights with the concept of the Rorschach playlist theme (I know Blanks will be intrigued!)...MARTA kept the mumblechatter moving and may have cracked (pun intended!) the code on child fundraisers...Toto established himself, as usual (throwback to bringing a fan to a beatdown in the summer), as the most innovative pax by parking right behind the Hot Box to limit time in the elements (maybe there's a do not enter sign, maybe there's not...hard to see in the rain). Also, he enlightened us with tales of dry needling, which Mountain Momma kicked into conversation. YHC had never noticed that Mountain Momma never has completed a real squat until today - t-claps to you and your chiropractor!...Emoji may have taken the most professional looking post-workout pic YHC has seen posted on Slack. The lighting felt suspect pre-pic, but geez, this man has a photographic talent. So no, dear backblast reader, the photo he posted isn't AI. We are that attractive not horrible looking. Ok, ok, enough delay, 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) Double Cleans (5 sets) - Double cleans (5x) 2) Double Front Squats (5 sets) - Double front squats (5x) 3) Double Floor Press (4 sets) - Double floor press (6x) 4) Gorilla Rows (4 sets) - Gorilla rows (8x e/s) 5) Carries! - Modified, due to the Hot Box confinement, to OH stability hold - alternating arms every 30 sec. for 3 min. 6) Time-Killer Complex (4 sets) - Heavy-ish swings (10x) - Lawnmower rows (5x e/s) - Merkins (10x) MARY: Squeezed in a 45 sec. plank for good measure ANNOUNCEMENTS: - :calendar: F3 Events: https://docs.google.com/spreadsheets/d/1bSr64ar_zIEsBfyjBoZFynLx663Zr9h0ODqs1mbuKyw/edit?usp=drivesdk - :pray: Prayers for Flipper's M and Toto's 2.0s. Also, praise for Mountain Momma's new job! - :book: “Intemperance is the plague of pleasure; and moderation is not its scourge, but its seasoning." - Montaigne COT: YHC took out the Olympus pax in the COT