Unfettered and Flourishing

Date: 2023-09-09 AO: olympus Q: Krzyzewski PAX: Pelosi, MARTA, The Worm, mighty_mite, high_tide, Posse FNGs: None COUNT: 7 Under the cover of a cloudy sky and cool morning, 7 pax took the bells hard to the asphalt this morning. YHC was untethered and freed up to pursue a customized version of punishment. We relived some of Joe Daniels’ greatest hits including the ever unpopular Tyler’s W Complex, which we quickly discovered only serves as a mental trick to forget you’re just doing copious amounts of squats. Nevertheless, the pax pressed forward and enjoyed mumblechatter a plenty. Great to have @posse join us today for the beatdown as well. Let’s get into the recap… WARMUP: 10x swings, bodyweight squats into prying squats, synovial circles, slingshots/around-the-worlds (5x e/way), and 10x swings THE THANG: (1) 6/8/10 Gasser: 6x presses, 8x SLDL, 10x row (1 set e/s) (4 sets) (2) Hold/Swing EMOM: Alternating 30 sec. farmer’s hold and 10x heavy swings each minute (10 min) (3) Tyler’s W Complex (4 sets) (4) Inverse Ladder: 7x merkins/1x renegade row…to…1x merkin/7x renegade row (5) Modified Goshawk: Suitcase carry then 8x goblet squats (variations with rack holds as well) (4 sets) (6) 50% Voodoo: Swing, high-pull, snatch (2x e/s) (3 sets) MARY: Naw, son – not this go round ANNOUNCEMENTS: – @MARTA just sent the pre-blast for the blood drive on 10/20 – Happy Hour at the Lodge this Thursday. Look for details this week on Slack COT: Joined the gentlepax of the Rock for COT and prayer