We’ll call him Buttnik
Date: 2023-09-27 AO: meathead Q: voodoo PAX: MARTA, Soul Glo, ickey_shuffle, Uncle Leo, flipper, The Worm, Nair, high_tide, voodoo FNGs: None COUNT: 9 It was a cool morning at Calvary – hood bell swinging weather. We had a big group, which is always good to see.
Week 3, workout 2 of Ickey’s Fighting Shape workout plan was on the menu.
WARMUP: SSH x 20 IC 5 swings per side Prying squat x 2 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Runner’s stretch with arm raise each side
THE THANG: 5 sets of the following with 2:00 recovery between sets: 10 cleans per side 5 reverse lunges per side Merkins to failure
5 sets of the following with ~1:00 recovery between sets: 10 goblet squats 5 lawnmowers per side 10 upright rows
2 sets of static holds; :20 of double overhead :20 of double rack :20 of farmer 1:00 recovery
Mary: elbow plank for 1:00+ and hollow body hold
Announcements: Blood Drive and Homecoming Ultra 50K 1 sign up for both. Details on Slack.
Moleskine:
The title of this slackblast gets its name from The Worm and his bout of extreme flatulence at several points in the workout. I’m pretty sure he almost killed Flipper during Mary when the wind changed direction.
It was a great morning for a workout. Perfect temps, low humidity. Plenty of second F during the recovery portions. Thanks for coming out and following my lead. Thank you to Ickey for the program!
COT with the Anvil pax. Thanks to Flipper for taking us out.
Week 3, workout 2 of Ickey’s Fighting Shape workout plan was on the menu.
WARMUP: SSH x 20 IC 5 swings per side Prying squat x 2 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Runner’s stretch with arm raise each side
THE THANG: 5 sets of the following with 2:00 recovery between sets: 10 cleans per side 5 reverse lunges per side Merkins to failure
5 sets of the following with ~1:00 recovery between sets: 10 goblet squats 5 lawnmowers per side 10 upright rows
2 sets of static holds; :20 of double overhead :20 of double rack :20 of farmer 1:00 recovery
Mary: elbow plank for 1:00+ and hollow body hold
Announcements: Blood Drive and Homecoming Ultra 50K 1 sign up for both. Details on Slack.
Moleskine:
The title of this slackblast gets its name from The Worm and his bout of extreme flatulence at several points in the workout. I’m pretty sure he almost killed Flipper during Mary when the wind changed direction.
It was a great morning for a workout. Perfect temps, low humidity. Plenty of second F during the recovery portions. Thanks for coming out and following my lead. Thank you to Ickey for the program!
COT with the Anvil pax. Thanks to Flipper for taking us out.
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