This might get weird
Date: 2025-09-08 AO: swole Q: flipper PAX: Unplugged, Soul Glo, Uncle Leo, Pepsi, flipper FNGs: None COUNT: 5 Ah yes, the unfettered frontier of Monday morning with no spreadsheet to for the Q’s hand into endless repetition of squats and presses, a true thing of beauty. Taking advantage of the freedom, YHC showed up this morning with a few new concepts to try out on the unsuspecting PAX. Mercifully site FNG Pepsi saved us from the worst of my creativity as it seemed only reasonable to call something more meat and potatoes oriented with someone new to bells in the fold.
WARMUP: SSH, IW, Swings, ST, Arm Circles THE THANG: Voodoo Complex, 1 rep through. 2 reps of each movement all the way through, 3 reps of each movement all the way through.
Thusly warmed up we moved into a circuit where the timer was the PAX in deadlifts (28 Kg doubles) doing 10 reps. One PAX on break. The other three stations were planked row static hold, kneeling shoulder press, prying squat curls. We did this 6 times through.
Suitcase Carries followed with eccentric one arm presses at the end of each carry MARY: Boat-Canoe, Flute Bridge, Alternating Plank ANNOUNCEMENTS: 10/10 Blood Drive COT: YHC took use out
WARMUP: SSH, IW, Swings, ST, Arm Circles THE THANG: Voodoo Complex, 1 rep through. 2 reps of each movement all the way through, 3 reps of each movement all the way through.
Thusly warmed up we moved into a circuit where the timer was the PAX in deadlifts (28 Kg doubles) doing 10 reps. One PAX on break. The other three stations were planked row static hold, kneeling shoulder press, prying squat curls. We did this 6 times through.
Suitcase Carries followed with eccentric one arm presses at the end of each carry MARY: Boat-Canoe, Flute Bridge, Alternating Plank ANNOUNCEMENTS: 10/10 Blood Drive COT: YHC took use out
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