Come for the workout, stay for the tunes

Come for the workout, stay for the tunes

10 pax assembled on the finest pavement in CMS for this weeks edition of Swole.  Reasonably disclaimed as the 0530 arrivals assembled their gear we did that F3 kettlebell thing:

Warmup

• 10 halos – 5R/5L
• 5 2HS
• 10 around the work – 5R/5L
• 10 2HS
• 10 Sharon Towers
• 15 2HS
• Prying squat
• 20 2HS

Neupert

• 10×6 double swings @ 1:00

Complexes

• Pick your poison sntaches – pick a number of snatches and do that every 30 seconds for 5 minutes, alternating R/L
• Voodoo complex – 1HS, Highpull, snatch, clean, squat, press on R and L EMOM for 5 minutes

EZ Strength

• 2×10 DDLs
• 2×10 Merkins on bells
• 2×5 pull ups
• 2×10 1HS on R and L

Mary

• Elbow plank
• Hollow body hold
• Glute bridge

Molskine:

• Mighty Mite wanted to get in some training for the Functional Strength challenge on 5/22 – we hit all 3 exercises today
• The Swole/Meathead/Olympus circuit is great for all the runners on rehab. Hoover was the second PAX to post to one of these in the last month in a boot.  Strong work.
• Turkey Leg is done with running season and getting ready for muscle beach this summer
• Great to have War Eagle back out and I suspect the double swings and snatches has him eager to come back
• The playlist was a hit today, music really is YHC’s specialty. The mystery song that “sounded like the day WT got drunk at Tweetsie” was Hot Town by none other than Ghost Train Orchestra – you are welcome.
• Always a pleasure to lead

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