The Secrets to a Youthful Facial Glow

Date: 2025-09-13 AO: olympus Q: Krzyzewski PAX: Mountain Momma, ickey_shuffle, voodoo, MARTA, The Worm, flipper, Wabbit, Floyd, taggart, Toto FNGs: None COUNT: 11 Absolutely monstrous showing by the pax on this fine thirteenth day of September in the year of our Lord two thousand and twenty five. With BRR and summer travel out of the way, a cadre of gear-heads came out to embrace the unknown. In the same manner of a six year-old creating an artistic masterpiece, we painted by numbers this morning and covered an insane number of muscle groups. Following a handful of mumbles and a select number of grumbles, YHC knew he hit a something of a decent balance between variety, rest, and heart rate intensity. However, the faces of the pax following the Norwegian 4×4 preview portend a rough couple of weeks in the near-term….But the satisfaction from the massive gains in VO2 max following our forthcoming rainbow spreadsheet will likely tell a different story. We’ll see. Anyway, it was awesome to see so many familiar faces today and, as always, YHC appreciates the pax’s enthusiasm and patience to explore the various nonsense that inevitably fills the weinke. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Swingin’ Rows Complex (4 sets) – Heavy swings (5x) – Upright rows (6x) – Heavy swings (5x) 2) 6/5/4 Combo (3 sets) – Lawnmower rows (6x e/s) – Hi-pulls (5x e/s) – Snatches (4x e/s) 3) Hammercurls (2 sets) – KB hammercurls (15x) 4) Norwegian 4×4 Preview (1 set) – AMRAP (which really was pretty much 1x through each) (4 min.) – 1-handed swings ladder (up to 4x e/s) – Front squat ladder (up to 4x e/s) – Single-bell cleans ladder (up to 4x e/s) – Single-bell push press ladder (up to 4x e/s) – Active recovery – single-bell carries (3 min.) 5) Floor Work (3 sets) – KB pullovers (10x) – KB chest press (10x) – Anchored leg raises (10x) 6) Hinge & Merkins Complex (3 sets) – SLDL (5x e/s) – Reverse lunges (5x e/s) – Merkins (10x) MARY: Static holds and some single-bell carries until we hit time ANNOUNCEMENTS: – :drop_of_blood: Next Blood Drive (10/3) (details on Slack or just DM MARTA…he’ll surely enjoy that) – :raised_hands: Oftentimes we’re offering up prayers, but it’s awesome when prayers are answered and we can put forth a praise – verily, praises for The Worm’s recovery. Great to have you back, brother COT: Jet Fuel took out the joint groups and we ended with Emoji’s trademark boy-band group shot :camera_with_flash: