Three’s Company

Three’s Company

It was brisk out at Calvary Saturday morning. Hoover and I met up at 0600 for a 60-minute pre-run. Both of us had slacked off this week and needed to get some miles in. We rolled back into Calvary around 6:59 and split up for our respective workouts. Mighty Mite and Frehley’s Comet were out of their cars and ready to rumble.

After a bit of small talk, we got started.

Warm-up:

• SSH x 15 IC
• IW x 10 IC
• Sharon Towers x 10 IC

Main Event:

• Neupert: 10 sets of 1 double clean and press. Each set performed at the top of the minute. Frehley’s Comet did a few swings after the first set to continue the warm-up.
• Complex: 1 swing, 1 high pull, 1 snatch, 1 clean, 1 squat, 1 press L/R EMOM for 15 rounds
• Carries: Overhead carry out/back with L/R, then farmer carries out/back. Approximately 1:00 per carry.
• Easy strength:
  • 2 x 5 double deadlifts
  • 2 x 5 double chest press on your back
  • 2 x 5 single upright rows
  • 4 x 5 double cleans
  • 2 x 5 lawnmowers per side
• Mary:
  • 15 flutter presses IC
  • 10 Bulldogs OYO

Done. Circle up with RockZero for COT.

Announcements:

• Great job by Mighty Mite in organizing the blood drive yesterday. He also volunteered the whole time (7:45-2:00). 40 pints (5 gallons) of blood were donated. Thanks to all that came out.
• There will be a beer mile on 3/19 at the South Charlotte track. Join the beer mile channel on Slack or reach out to Hoover for details.
• Please keep the Palmer family in your prayers.

Moleskine:

• A small, but good crowd this morning. Now that Mighty Mite isn’t a site Q down in SOBland, he’s been posting at Olympus more. Frehley’s decided not to double down after doubling down on Friday.
• It was a bit of a deload workout on the presses with only 10 reps (after 18 on Monday). That was nice. 15 rounds per side of the Voodoo Complex got old after about 10 rounds.
• If you haven’t joined us for kettlebells yet, feel free to come on out. We usually have extra bells and can bring more if you give us a heads up (on Slack). Now’s the time to work on those arms before you head to Cancun for Spring Break.