Worms, Mites, Subway Cars, and Erstwhile Coaches

Date: 2024-06-01 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, mighty_mite FNGs: None COUNT: 4 An insanely beautiful and cool morning greeted the pax today as they took on a potpourri of punishment. Verily, YHC’s free-wheeling mind took over the weinke as we navigated the depths of what one can do with a kettlebell. Rows, squats, presses, snatches, cleans, and silly walks rounded out a fulsome carte du jour. Mumblechatter was about as plentiful as the Worm’s post-beach collywobbles, but YHC is pleased to report there was nary an ounce of chunder to grace the Calvary pavement this morning. Overall, a solid pump at an admittedly gentleman’s pace…let’s get into the recap. WARMUP: 10x swings, prying squats, 20 sec. overhead hold (e/s), 5x hi-pulls (e/s), synovial circles THE THANG: 1) Swinging Rows (4 sets) – Heavy swings (5x) – Upright rows (6x) – Heavy swings (5x) 2) Punctuated Goshawk’s Complex (4 sets) – Racked hold (1.5 trees) then goblet squats (8x); turn around and; – Racked hold (opposite arm for 1.5 trees) then goblet squats (8x) 3) Presses Inverse Ladder (10 min. EMOM) – A: Overhead press (R; 10x) [Decrease 1x each min.] – B: Overhead press (L; 10x) [Decrease 1x each min.] 4) Inverse Ladder for Merks/Renegades (5 sets) – Merkins (10x) [Decrease 2x each set] – Renegade Rows (2x) [Increase 2x each set] 5) Ministry of Silly Walks (4 sets) – Farmer’s carry (90 sec.) [Decrease 20 sec. each set] 6) Random Complex Unfit for the End of a Workout (2 sets) – Snatches (5x) – Cleans (3x) – Transformer squats (5x) MARY: – Louganis (10x) – …and we were ambushed by The Rock so called it good ANNOUNCEMENTS: – Beer Run (<1 hour; better get on your drankin' shoes). - Continued prayers for the Worm's mother in law. - Reminder - as the esteemed philosopher Bill Murray once said, "whatever you do, always give 100%. Unless you're donating blood." That said, do remember to actually give some. Next drive coming at you June 21st. COT: Hoover jointly took out the fine pax at Calvary this morning as a cadre of cricket players loomed in the distance.