5 is the number

5 is the number

15 pax posted in search of gainz this morning, including one who wandered the wilderness for the past 6 months.  Once assembled, only a little wandering, not much counting, but a lot of grumbling and pain.

COP:

• 1-handed swings – 5 IC, switching hands on the pax count
• Merkins – 5 with impeccable form
  • Rinse & repeat swings & merkins set 5 times total – #foreshadowing

• Prying Squats – 5
• Single leg Romanian deadlifts – 5 per leg OYO

Mosey to the playground with a bell you can press with good form 5-8 times

Ladders

• Clean & Press – R
• Clean & Press – L
• Pullup
  • Ladder up 1 thru 5
  • After your set of 5’s, stand around – or optional TGUs (no takers #notsurprised) – until everyone complete
• Rinse and repeat full Ladder 5 times total <insert groans here after rounds 3 & 4>

Mosey back to the parking lot

7’s (cause 5’s just aren’t enough)

• Goblet squats & snatches (each arm)
• Teabags & 1-hand swings (each arm)

6:15 and straight outta time.

Done.

COT

Announcements:

• Signup for golf – just because it’s an afternoon in late July doesn’t mean it’ll be hot
• F3 Dads camp – August 12-14 – signup; it’s a great time with your 2.0(s)
• F3 Dads Knights Baseball – May 14 – ticket sales end today, see newsletter
• Volunteer opportunity – May 14, Providence Presbyterian Church – rebuild a stone wall – see newsletter

Naked, Sweaty, Tired Moleskine:

Good group of pax today, with a mix of old familiar faces, some just old faces, regular newer faces, and one long lost older face – #Kotters, TR.

The plan today was for a solid upperbody beatdown to offset the lower body beatdowns we’ve “enjoyed” recently.  So, YHC grabbed one of his #sadclown workouts, stripped out the TGUs (you’re welcome), moved the goblet squats to the end, and we’re left with Cleans & Presses (bi’s, tri’s, & upper pecs) and Pullups (bi’s & back).  Perfect.  The reps were kept low to allow focus on good form, and we ran through it 5 times to get the volume in (75 pullups + 75 clean & presses, each side), which may have been a little high for some but there was “modification as needed” by some.  Back to the parking lot for a little leg work and cardio, and we hit 6:15 with another round of 7’s and Meathead Mary still on the #weinke…we’ll save it for next time.

Glad to have Tiger Rag back amongst the pax #kotters and same to Young Love, as he recovers from surgery.  Brown arrived with the speed and efficiency of a package delivery company.  ‘Naners beat back the #fartsack to join us for a beatdown.  Horsehead was nearly renamed Pudding Pop Jr, for his shirt that seemed a size or two too small.  Turkey Leg continued the fine (insane?) #Meatrunner tradition of a prerun, #sadclown style as Fletch caught a few extra winks before the main event.  Busch and Bulldog considered the called exercises as mere suggestions, filling in with other moves more to their liking, as they discussed world peace and other weighty subjects.  MAD is working to up his pullup numbers, as is YHC, since we don’t do them often enough (slow negatives & isometric holds are helpful, as is just doing pullups more often…).  Arena quietly went about business and pullups, as usual.  Lost track of Soul Glow on the playground, which must have meant he (or YHC or both) was hard at work in his pain cave.  And, Strange Brew, our favorite resident Canadian, reminded us that this morning was equivalent to a blazing hot summer day on the frozen tundra by going #metro (shirtless), a first at Meathead!  Well done! (I think)

Pleasure to lead today, gentlemen.

Thanks for the takeout, Busch.

Aye.

High Tide