The Weinke That Shall Not Be Named…

Date: 2024-08-10 AO: olympus Q: Krzyzewski PAX: The Worm, voodoo, flipper, mighty_mite, ickey_shuffle FNGs: None COUNT: 6 A half dozen pax took to the pavement and chose to get better this morning. Unfortunately, one of those pax woke up and chose violence (via weinke). Although we pumped under the watchful eye of two local cops, YHC slowly beat down the pax with a non-spreadsheet workout. Flipper and Voodoo made the questionable decision to make the beatdown incrementally harder with a several mile pre-run. The Worm and Mighty Mite kept the mumblechatter going and Ickey added some musical hot takes as we all sweated through this one. While not quite a bootcamp, today’s workout kept the heart rates up and probably counted as cardio under most clinical definitions. Nevertheless, per popular request, we’ll plan to give this weinke the William Wallace treatment (i.e., hanged, drawn, and quartered) and put it in the archives to never be repeated again. 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.) – Minute A: Side Straddle Hop (50 sec.; decrease by 5 sec. each time so the last go round is 30 sec.) – Minute B: Single-bell thruster + 1x additional press; thruster + 1x additional press; and one final thruster with no additional presses (one time through each side) 2) Snatch/Row/Press Complex (5 sets; with rest in between each one) – Snatches – L (5x) – Lawnmower row – R (10x) – Chest press (lying on back) (5x) – 2x times through with rest between and alternating to the other arm on the second time for the snatches and lawnmower rows 3) EMOM #2 (10 min.) – Minute A: Single-handed heavy swings (10x; any combination of arms per pax’s choice) – Minute B: Rotating each time – see below: – B1: Static holds w/ double bells (waiter, rack, and farmer – 10 sec. each so 30 sec. total) – B2: SLDL (5x e/s) – B3: KB curls (10x) – B4: Renegade rows (10x total or 5x e/s) – B5: Goblet squats (10x) 4) Double-bell carries – Combo of farmers, double-racked, waiter/farmer, and farmer/lunge…ugh 5) Random Combo Complex (1 set due to lack of time) – Transformer squats – L (5x) – Press complex – R (2x one-handed swings; clean; 5x jerk presses) – Merkins (10x) – Rest – Press complex – L (2x one-handed swings; clean; 5x jerk presses) – Transformer squats – R (5x) – Merkins (10x) MARY: Just enough time for a 30 sec. glutebridge ANNOUNCEMENTS: – Mental toughness Zoom series starts this Monday and runs for 6 weeks. Keep an eye on Slack for posts from Astro and Dosey Doe – Prayers for a number of our brothers dealing with issues at this time, especially Sensei and his family with the loss of his wife – Next week we kickoff the updated and renewed Bells & Bags series. Graciously, Flipper has stepped up to Q Olympus next Saturday as YHC will be out of the country. Swing/lift ’em well in my absence, gents COT: Joined with the Rock for a joint COT