Cell XFD1048576 (…aka the End of the Spreadsheet)

Date: 2023-09-02 AO: olympus Q: Krzyzewski PAX: Cheese Curd, Pelosi, voodoo, The Worm, mighty_mite, Emoji, ChickenWing FNGs: None COUNT: 8 Starting on a somber note today with the passing of the King Parrothead, the pax shed a tear for our middle aged brethren around the country who are now quickly running out of acceptable reasons to wear Hawaiian shirts in public. After swinging our way through Margaritaville, the pax took to the rest of the workout with a renewed fervor and we closed out the last week of Mr. Flynn’s spreadsheet appropriately – ending on two rounds through the Flynncinerator. Solid pump and good mumblechatter throughout. Let’s get into the recap… WARMUP: 10x high pulls (5x e/s), prying squats, 10x one-handed swings (5x e/s), synovial circles, and slingshots/around-the-worlds (5x e/way) THE THANG: (1) Swinging Rows: 5x heavy swings, 6x upright rows, 5x heavy swings (4 sets) (2) Lawnmower Snatchers: 6x lawnmowers, 3x hi-pull/snatch (6 sets) (3) Squats 4-Ways: 6x rack squats (e/s); 12x goblets; 6x transformer squats (e/s); 6x overhead squats (e/s) (4) Max Merkins: (2 sets) (5) Heavy Cleans: 3x heavy clean & press (e/s) (6 sets) (6) Carries: Doubles (farmers, dbl rack, waiter/suitcase) and then deconstructed Voodoo single bell complex carry (2 sets) (7) Deadlift Swings: 5x SLDL (e/s); Pelosi Ladder; 5x SLDL (e/s) (8) Flynncinerator: 4x each element w/ double bells (2 sets) MARY: Ain’t got no time fo’ dat ANNOUNCEMENTS: – Waxhaw Convergence on Monday! – Midriff 5K Extravaganza (mid-October) – Next Blood Drive (mid-October…suspiciously close to Halloween!?) COT: Joined the men of the Rock for COT and prayer