Half Dozen for a Cloudy Beatdown

Date: 2024-07-20 AO: olympus Q: Krzyzewski PAX: high_tide, Wabbit, Emoji, Mountain Momma, beaver FNGs: None COUNT: 6 Phenomenal morning for a good pump. Though we’re squarely in the doldrums, the weather cooperated today with a ‘cooler’ morning and generous cloud cover to aid six pax as we navigated the penultimate week of the rainbow spreadsheet. Solid mumblechatter today ranging from ailment recovery, the lesser known Senior Olympics, and preferences for hot and cold (and why Chicago winters nuke any arguments for cold). Great to have Beaver join us and hope he’ll continue to explore the world of gear workouts. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, slingshots (7 e/w) THE THANG: 1) First EMOM of the Day (12 min.) – A: Single heavy swings (10x) – B: Double strict press (3x) 2) Snatch/Lunge Festival of Pain (5 sets) – Snatch -> reverse lunge (5x e/s) 3) EMOM Dos (12 min.) – A: Shrugs (12x) – B: Squat hops (8x) – C: Tate presses (6x) 4) KY Burpees EMOM (4 min.) – Renegade row (1x e/s) – Double clean & rack squat – Repeat 5) Curly Merkins (2 sets) – Hammer-grip KB curls (15x) – Close-grip merkins (10x) 6) Last Minute Carries – Farmer carries down (tree-and-a-half) – Farmer carries back MARY: No Mary for the lads today ANNOUNCEMENTS: – Not much on the docket, but Brolympics is on the horizon next Saturday (7/27): f3southcharlotte.com/2024/06/14/brolympics-return-for-2024/ – Prayers for our brothers traveling near and far, for those who haven’t posted in awhile, and for those fighting silent battles. You’re not alone – Speaking of travel, the Worm’s triumphant return is nigh – safe travels back across the pond – Memento mori COT: YHC took out the joint Rock and Olympus crews