#Spreadsheet Error#

Date: 2024-11-02 AO: olympus Q: Krzyzewski PAX: voodoo, Mountain Momma, The Worm, ickey_shuffle, Floyd, Unplugged, Omaha FNGs: None COUNT: 8 As we embark on a new month and new program, the pax were greeted by near idyllic weather conditions. Cool temps and cloudy skies set the stage for a uniquely structured beatdown today. While Total Tension took its proper toll, the pax were gracious to humor YHC with the remainder of the weinke. While the directive from the spreadsheet said to end with 100 swings, we took the scenic route with a variety of lifts and carries. As YHC was recalculating the totals, if you give credit for the hi-pulls, we did eventually eclipse the 100 swing mark in the back half. Solid mumblechatter and good numbers posting today made for a solid pump. 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) Total Tension Sets (Double KBs) – Cleans | Presses | Squats | Renegade Rows format – Start 1x | 1x | 1x | 1x and ladder up the Presses and Renegade Rows to 5x a piece (and then ladder down) while keeping the Cleans and Squats at 1x each 2) Pelosi Ladder 3) 6/5/4 Combo (6 sets or 3x e/s) – Lawnmower row (6x) – Hi-Pulls (5x) – Snatches (4x) 4) Human Complex (5 sets) – Swings (10x) | Goblets (10x) | Merkins (2x) – Subtract 2x goblets and add 2x merkins each set 5) Various and sundry double KB carries (farmer, racked, waiter, etc.) MARY: Static holds for 30 sec. total each side and then ran outta time before the ol’ glutebridge ANNOUNCEMENTS: – F3 merch orders are live! Order a hat so the pax can finally meet the minimum order threshold and heads are no longer cold – Holiday party is being planned…for some unknown date…at some unknown time…at some unknown place – stay tuned – We lift up – Prayers for Runstopper’s family friend, who is dealing with a house fire and 2.0 with severe burns; prayers for healing and financial support – Also, we lift up our brothers not present today and for those dealing with emotional and physical pain – Unplugged graciously is taking the lead next week at Olympus for an even more intense Total Tension beatdown…YHC will catch you in two weeks! COT: Runstopper took out the combined groups