Don’t Blame me….Flipper wrote the spreadsheet
Date: 2024-10-07 AO: swole Q: Unplugged PAX: flipper, voodoo, The Worm, Honeydew FNGs: 1 Honeydew COUNT: 5 My Q to swole was kicked off with some great cool temps. We have a site FNG, Honeydew, from Concord. Been F3ing for 9 years and recently moved to SCLT. We all pumped him full of kettlebell propaganda. Told him if he sees a sandbag carrying, ruck wearing, trash talking cheesehead to run with haste in the other direction. He is also a BRR guy. Don’t know what that is but it sounds terrible and smelly.
WARMUP: SSH 2-H swings Arm Circles 2-H swings Prying squat.
THE THANG:
Sandbag Work Heavy Lunge Walk80 Feet X 4 Hang Clean6 X 8
Kettlebell Work: 20 Min EMOM(ish) Double Swing 15 Reps Double Clean 12 reps Double Clean and Press 10 reps Snatch (Switch hands after each rep) 8 reps This was awful. Apparently previous Swole Qs have been doctoring the reps down to appease the masses and overall PAX mood. I, being a good teacher, follow flipper’s lesson plan, which made me a bad Q.
Carries: Suitcase x2 Rack x2
MARY: 14.6 secs of HBH…TIME
ANNOUNCEMENTS: Pray for WNC….lots of ways to serve. Prayers for The Worm’s MIL going through chemo.
COT: YHC took us out.
WARMUP: SSH 2-H swings Arm Circles 2-H swings Prying squat.
THE THANG:
Sandbag Work Heavy Lunge Walk80 Feet X 4 Hang Clean6 X 8
Kettlebell Work: 20 Min EMOM(ish) Double Swing 15 Reps Double Clean 12 reps Double Clean and Press 10 reps Snatch (Switch hands after each rep) 8 reps This was awful. Apparently previous Swole Qs have been doctoring the reps down to appease the masses and overall PAX mood. I, being a good teacher, follow flipper’s lesson plan, which made me a bad Q.
Carries: Suitcase x2 Rack x2
MARY: 14.6 secs of HBH…TIME
ANNOUNCEMENTS: Pray for WNC….lots of ways to serve. Prayers for The Worm’s MIL going through chemo.
COT: YHC took us out.
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