No more Mr. Nice Guy
Date: 2024-09-11 AO: meathead Q: voodoo PAX: Unplugged, voodoo, Soul Glo, Uncle Leo, MARTA, flipper, The Worm FNGs: None COUNT: 7 The Q rolled in with about a minute to spare and 5 pax were waiting at Calvary. The Work pulled up as I was unloading my car.
We got started at about 5:31. Cobains
WARMUP: SSH x 20 IC 5 1HS each side IW x 15 IC 5 high pulls each side Sharon Towers x 10 IC 5 cleans each side Prying squats x 2 5 snatches each side
THE THANG: Today’s workout was day 2 of Week 5 of the Bell & Bag program that Flipper designed. The focus was stability movements.
Bells: – Single leg deadlift – 3 sets of 5 each side – Windmill with press at the top of each rep – 3 sets of 5 each side – Static holds with doubles – :20 of overhead, :20 of racked, :20 of farmer x 3 with 1:00 rest between
Bags: 15:00 AMRAP of the following: – Plank lateral drag x 5 each side – Forward bear crawl with bag drag x 5 each side – Backward bear crawl with bag drag x 5 each side – Rest while your imaginary partner completes the exercises, then go again
Back to bells for the Balance Complex: – 10 reps of each of the following: staggered swing right, lawnmower right, staggered merkin right, then repeat on the left. – 5 reps of the same exercises.
MARY: elbow plank for less than :30 until time is up.
ANNOUNCEMENTS: Blood drive on 10/4
COT: Circle up with the Anvil crew. Pray for Bananas and his family after the loss of his dad last week.
Thanks for following my lead!
We got started at about 5:31. Cobains
WARMUP: SSH x 20 IC 5 1HS each side IW x 15 IC 5 high pulls each side Sharon Towers x 10 IC 5 cleans each side Prying squats x 2 5 snatches each side
THE THANG: Today’s workout was day 2 of Week 5 of the Bell & Bag program that Flipper designed. The focus was stability movements.
Bells: – Single leg deadlift – 3 sets of 5 each side – Windmill with press at the top of each rep – 3 sets of 5 each side – Static holds with doubles – :20 of overhead, :20 of racked, :20 of farmer x 3 with 1:00 rest between
Bags: 15:00 AMRAP of the following: – Plank lateral drag x 5 each side – Forward bear crawl with bag drag x 5 each side – Backward bear crawl with bag drag x 5 each side – Rest while your imaginary partner completes the exercises, then go again
Back to bells for the Balance Complex: – 10 reps of each of the following: staggered swing right, lawnmower right, staggered merkin right, then repeat on the left. – 5 reps of the same exercises.
MARY: elbow plank for less than :30 until time is up.
ANNOUNCEMENTS: Blood drive on 10/4
COT: Circle up with the Anvil crew. Pray for Bananas and his family after the loss of his dad last week.
Thanks for following my lead!
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