Bags return to Swole
Date: 2024-08-12 AO: swole Q: voodoo PAX: Emoji, high_tide, The Worm, voodoo FNGs: None COUNT: 4 Today, 4 pax circled up at McAlpine Elementary for their weekly dose of Swole. The weinke consisted of week 1/workout 1 of the Bell & Bag program.
WARMUP: SSH x 20 IC 1H Swings x 5 e/s IW x 15 IC Clean x 5 e/s Sharon Towers x 10 IC High pulls x 5 e/s
THE THANG: We started with kettlebell movements: Cleans (single or double): 3 sets of 6 reps Upright row to a squat: 3 sets of 6 reps Double KB thrusters: 3 sets of 6 reps
Then we moved onto bag movements: Partner up: 1 partner does the sandbag movement while the other performs 10 swings: 10:00 EMOM alternating swings and 8 front squats Carry bags down to the playground and partner 1 does 5 pullups while partner 2 does 5 rotational reverse lunges per leg
MARY: Out of time
ANNOUNCEMENTS: 1) Mental toughness webinars tonight. Please see Slack for more details. 2) Please continue to keep Sensei and his son and family in your thoughts and prayers as they deal with the loss of his wife and their mother. 3) Please keep High Tide and his family in your prayers as they deal with a parent’s health issues, job searches, and their daughter’s return to college. 4) Pray for The Worm’s mother-in-law as she goes for her seventh hip replacement, to be followed with chemotherapy. 5) Emoji is dealing with positional vertigo, which hopefully will be resolved soon.
COT: Emoji took us out.
WARMUP: SSH x 20 IC 1H Swings x 5 e/s IW x 15 IC Clean x 5 e/s Sharon Towers x 10 IC High pulls x 5 e/s
THE THANG: We started with kettlebell movements: Cleans (single or double): 3 sets of 6 reps Upright row to a squat: 3 sets of 6 reps Double KB thrusters: 3 sets of 6 reps
Then we moved onto bag movements: Partner up: 1 partner does the sandbag movement while the other performs 10 swings: 10:00 EMOM alternating swings and 8 front squats Carry bags down to the playground and partner 1 does 5 pullups while partner 2 does 5 rotational reverse lunges per leg
MARY: Out of time
ANNOUNCEMENTS: 1) Mental toughness webinars tonight. Please see Slack for more details. 2) Please continue to keep Sensei and his son and family in your thoughts and prayers as they deal with the loss of his wife and their mother. 3) Please keep High Tide and his family in your prayers as they deal with a parent’s health issues, job searches, and their daughter’s return to college. 4) Pray for The Worm’s mother-in-law as she goes for her seventh hip replacement, to be followed with chemotherapy. 5) Emoji is dealing with positional vertigo, which hopefully will be resolved soon.
COT: Emoji took us out.
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