Pumping Chests with the Sounds of ‘Nam

Date: 2024-08-03 AO: olympus Q: Krzyzewski PAX: The Worm, Mountain Momma, Wabbit FNGs: None COUNT: 4 A perfect square of pax filled the Olympus lifting circle this fine, breezy morn of August 3rd in the year of our Lord 2024. Mumblechatter made the usual rounds discussing the freakish abilities of rugby Olympians, athletic goalposts to be mindful of as you age, back-to-school shopping, and the benefits of drinking a half pint of stout before noon (it’s probably vitamins). Much appreciation to the pax for working through YHC’s somewhat wide-ranging weinke, but as advertised, we did get in some good chest exercises. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) EMOM #1 (10 min.) in Reverse Ladder Format – Heavy swings (10x; reduce 1x each minute) – Goblet chest press (1x; increase 1x each minute) 2) Squat Complex (8 sets; 2 sets of each line) – Single racked squat – R (5x) -> merkins (10x) -> single racked squat – L (5x) – Goblet squat (5x) -> merkins (10x) -> goblet squat (5x) – Transformer squat – R (5x) -> merkins (10x) -> transformer squat – L (5x) – Overhead squat – R (5x) -> merkins (10x) -> overhead squat – L (5x) 3) Reverse Press/Pullover Ladder (5 sets) – Chest press (lying on back) (8x; decrease 1x each time through) – KB pullover (4x; increase 1x each time through) 4) KY Burpees EMOM (5 min.) – Renegade row (1x e/s) – Double clean & rack squat – Repeat so 2 sets total each minute 5) EMOM #2 (2 min.) – Lawnmower (3x) -> hi-pull (3x) -> snatch (3x); alternate arms each minute – Running low on time so only did 2 min. 6) Single-bell carries (for two trees) – Racked – Waiter – Suitcase MARY: Regretfully, Mary did not grace us with her presence today ANNOUNCEMENTS: – Prayers for our brothers facing loss, illness, and life-changing diagnoses in their families – Two faith-oriented events coming up at the Bojangles Coliseum: (i) Charlotte Crusade (9/20) (www.charlottecrusade.com/) and (ii) Life Surge ft. Kathy Ireland (9/14) (lifesurge.com/charlotte/) – Also, Hot Wheels Monster Trucks Live Glow Party is coming up in August, if that’s more your speed… (www.boplex.com/events/hot-wheels-monster-trucks-live-glow-party) – “Often injustice lies in what you aren’t doing, not only in what you are doing.” – Marcus Aurelius, Meditations, 9.5; it’s like they say…all evil needs to prevail is for good men to do nothing COT: Joined the Rock pax for a joint COT