Holiday pump
Date: 2024-12-23 AO: swole Q: flipper PAX: The Worm, Emoji, Floyd, frehleys_comet, flipper FNGs: None COUNT: 5 Ah yes, Holiday Hours, at the crack of 0630 4 knuckle draggers and a “walking worm” gathered in the pre-dawn in order to build strength, and find strength in each other. Noticeably absent were HCs voodoo and taggart, one with a midnight text excusing himself on account of poor planning, the other AWOL.
WARMUP: SSH, IW, ST, Arm Circles, Prying Squats, assorted swings.
THE THANG: on account of a recent procedure, TheWorm went for a walk around the track while us other 4 got to it.
1st: 12 minute EMOM with A, B, and C minutes
A: 10 merkins B: 5 lawnmowers each side C: 5 Snatches Each Side
2nd: Eccentric ladder
1 merkin on bell, 1 lawnmower, 1 half snatch, 1 squat w/ pause at the bottom and 1 reverse curl. Do it on the other side.
The twist came as we laddered up, each range of motion equaled the count of the merkins, 2 count up on the lawn mower, 2 count down, 2 count down on the half snatch, 2 count for down, 2 count pause, 2 count up on the squat, 2 count on the reverse curl. Rinse and repeat for 3, 4, 5, 4, 3, 2, 1
3rd: standing marches in over head, rack, suitcase, in cadence to 5 for each position, rinse and repeat on the other side
MARY: 45 seconds plank till 7:15 ANNOUNCEMENTS: ballantyne bowl convergence tomorrow 0700 COT: in this season of gifting we recognize the gift of brotherhood, and the strength and perseverance lended to us from each PAX we stand with. Help us take that gift forward into the world this week so that we can support those in our lives who need it. May we also find ways to support TheWorm as he battles chemo and radiation in the coming months, so he may return to the gloom renewed.
WARMUP: SSH, IW, ST, Arm Circles, Prying Squats, assorted swings.
THE THANG: on account of a recent procedure, TheWorm went for a walk around the track while us other 4 got to it.
1st: 12 minute EMOM with A, B, and C minutes
A: 10 merkins B: 5 lawnmowers each side C: 5 Snatches Each Side
2nd: Eccentric ladder
1 merkin on bell, 1 lawnmower, 1 half snatch, 1 squat w/ pause at the bottom and 1 reverse curl. Do it on the other side.
The twist came as we laddered up, each range of motion equaled the count of the merkins, 2 count up on the lawn mower, 2 count down, 2 count down on the half snatch, 2 count for down, 2 count pause, 2 count up on the squat, 2 count on the reverse curl. Rinse and repeat for 3, 4, 5, 4, 3, 2, 1
3rd: standing marches in over head, rack, suitcase, in cadence to 5 for each position, rinse and repeat on the other side
MARY: 45 seconds plank till 7:15 ANNOUNCEMENTS: ballantyne bowl convergence tomorrow 0700 COT: in this season of gifting we recognize the gift of brotherhood, and the strength and perseverance lended to us from each PAX we stand with. Help us take that gift forward into the world this week so that we can support those in our lives who need it. May we also find ways to support TheWorm as he battles chemo and radiation in the coming months, so he may return to the gloom renewed.
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