38 The Maths Beatdown

Date: 2024-01-06 AO: olympus Q: Krzyzewski PAX: voodoo, MARTA, The Worm, Emoji, mighty_mite, Mountain Momma, ickey_shuffle FNGs: None COUNT: 8 Despite a windy and rainy backdrop, the pax descended upon the Hotbox to pursue all the glory the golden ratio could offer. YHC excitedly dug into the new spreadsheet like a kid on Christmas morning – this fervor was reflected in a hastened cadence for the first half of the workout, which effectively covered all of the day’s activities. Nevertheless, the pax persevered through some extra credit static holds, Mary-ish stuff, and a Voodoo complex EMOM for good measure. Good to reconnect with the broader group after what sounded like a small crew last Saturday. Also, great to see Ickey back out in the gloom. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Fibonacci A – Lawnmowers 3x/5x/8x for three sets (e/s) 2) Fib. B – Goblet squats 3x/5x/8x for three sets 3) Fib. C – Heavy swings 3x/5x/8x for three sets 4) Fib. D – Explosive merkins 3x/5x/8x for three sets 5) Static Holds – Suitcase hold: 20 sec L / rest / 20 sec R / rest / 30 sec L / rest / 30 sec R / rest / 50 sec L / rest / 50 sec R – Rack hold: 20 sec L / rest / 20 sec R / rest / 30 sec alternate halfway through / rest / 30 sec alternate halfway through / rest / 50 sec alternate halfway through 6) Voodoo EMOM (5 min) – Voodoo complex (1x e/s) MARY: 2x sets of: – 10x Louganis – 10x Anchored leg raises – 30 sec Glute or flute bridge (pax choice) ANNOUNCEMENTS: – Blood drive next Friday – see Slack for details from MARTA – Run for Courage 5k on 3/9/24 – see Slack for details from Madison COT: The men of The Rock joined us and YHC took us out