Sweaty bags and moist bells
DATE: 2023-05-31 AO: Meaad Q: voodoo PAX: flipper, MARTA, Unplugged, The Worm, ickey_shuffle, voodoo FNGs: None COUNT: 6 Warm-up: SSH, swings, IW, swings, prying squats, swings
The Thang: Workout 2 of Week 6 of Flipper’s Bags & Bells program
Kettlebells: Single leg deadlift – 3 sets of 10 per leg Bottoms up press – 3 sets of 10 each side Staggered swing – 3 sets of 10 per leg
Sandbags: 15:00 AMRAP of the following with partners switching every set:
Weighted side lunge – 3 sets of 6 per leg One-legged lift – 3 sets of 8 per leg Balanced turn – 5 sets of 5 each direction (counter-rotational)
Finisher: Balance Complex (15 staggered swing R, 15 lawn mower R, 15 staggered merkins, repeato on L, then perform again with 10 and 5 reps) – most pax completed the sets of 15 and 10 reps before we ran out of time
MARY: No time
ANNOUNCEMENTS: Blood drive on 6/23 at Wesley United Methodist (across Rea from Old Providence Elementary, site of Hydra). Sign up on Slack or get with Count Dracula (MARTA) for details.
COT: We circled up with the Anvil pax under Puddin’ Pop’s direction and the cloud of whatever was emitted by Limey during Mary. Thanks to Hops for the takeout.
MOLESKINE: This slackblast is tardy, just like the Q yesterday. #twowheels #052959
The pax seem to be enjoying the variety of implements and movements in Flipper’s program, but after 8 weeks of Joe Daniel’s “Skittles” spreadsheets, they’re definitely looking for more colors to spice things up. Maybe next week.
Despite the cool temps, everyone was pretty moist when this was over. This summer should be fun.
Thanks to the pax for coming out and following my lead and thanks to the pax that have agreed to step up and lead over the next few weeks while various people are on vacation or otherwise indisposed.
The Thang: Workout 2 of Week 6 of Flipper’s Bags & Bells program
Kettlebells: Single leg deadlift – 3 sets of 10 per leg Bottoms up press – 3 sets of 10 each side Staggered swing – 3 sets of 10 per leg
Sandbags: 15:00 AMRAP of the following with partners switching every set:
Weighted side lunge – 3 sets of 6 per leg One-legged lift – 3 sets of 8 per leg Balanced turn – 5 sets of 5 each direction (counter-rotational)
Finisher: Balance Complex (15 staggered swing R, 15 lawn mower R, 15 staggered merkins, repeato on L, then perform again with 10 and 5 reps) – most pax completed the sets of 15 and 10 reps before we ran out of time
MARY: No time
ANNOUNCEMENTS: Blood drive on 6/23 at Wesley United Methodist (across Rea from Old Providence Elementary, site of Hydra). Sign up on Slack or get with Count Dracula (MARTA) for details.
COT: We circled up with the Anvil pax under Puddin’ Pop’s direction and the cloud of whatever was emitted by Limey during Mary. Thanks to Hops for the takeout.
MOLESKINE: This slackblast is tardy, just like the Q yesterday. #twowheels #052959
The pax seem to be enjoying the variety of implements and movements in Flipper’s program, but after 8 weeks of Joe Daniel’s “Skittles” spreadsheets, they’re definitely looking for more colors to spice things up. Maybe next week.
Despite the cool temps, everyone was pretty moist when this was over. This summer should be fun.
Thanks to the pax for coming out and following my lead and thanks to the pax that have agreed to step up and lead over the next few weeks while various people are on vacation or otherwise indisposed.
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