We Three Pax of Calvary are, Swinging KBs We Traverse A-Near (?)

Date: 2024-11-16 AO: olympus Q: Krzyzewski PAX: MARTA, Emoji FNGs: None COUNT: 3 A trifecta of F3 Gear legends took to the pavement today to obliterate Week 3 of Total Tension. Armed with double bells, we tore through the opening rhythms of the weinke and rounded out the back half with copious (and varied) swing arrangements as well as some goofy KB movements that YHC found on the social media. Mumblechatter kept the pax humming and involved a story from Emoji about an amputated foot spilling out in a Disney World hotel that nearly ended up in a lawsuit. You never quite know how the conversations are going to turn in these beatdowns. The pax humored YHC by trying to guess the dumb mystery theme of the playlist (hint – ladders might have been involved). Solid early morning lift and great to see Emoji back out (and decked in the latest F3 Area 51 workout threads, no less). 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 to 7x (and then ladder down) while keeping the other exercises at 1x each 2) Pelosi Ladder 3) 10 Minutes of 10 Things for 10 Times Each (10 min. EMOM) – A: Swings (10x) – B1: Snatches (10x) – B2: Sumo Squat (10x) – B3: Lawnmower (10x) – B4: Transformer Squat (10x) – B5: SLDL (10x) 4) Alternating Swings (20x) 5) Dumb Mini-Weinke YHC Found on Instagram (30 sec. AMRAP for each followed by brief rest) – Double Gorilla Cleans – Front Lunge Passthrough – Double Bentover Rows – Double Swing Cleans to Push Press – Hamstring Bridge w/ Heels and Alternating Arm Press 6) Static Holds (30 sec. total e/s) MARY: Nah ANNOUNCEMENTS: – Western NC service oppy next Saturday (11/23) – see mumblechatter channel for details – F3 Holiday Party on 12/8 – check Slack for details – Prayers for The Worm for recovery COT: Joined with the pax o’ The Rock for COT and a boy band pic courtesy of some behemoth’s lanky arms