Rainbow 4×4
Date: 2025-09-15 AO: swole Q: high_tide PAX: Unplugged, voodoo, wildturkey, Roulette, ickey_shuffle, F3 Elsa, Uncle Leo, The Worm, Pepsi, Emoji FNGs: None COUNT: 11 11 pax gathered in this morning’s gloom to behold the latest rainbow spreadsheet, and not just any old spreadsheet but one crafted by hand, for us, by our very own chemically minded, geologically oriented Unplugged.
I give you, the Norwegian 5000!
(OK, it’s technically the Norwegian 4×4, but that name lacks a certain gravitas. The 5000 is just a working title for now, but I’m sure we’ll come up with something appropriate to call it by the time we’re done with it.)
Well, I know you’re eager to hear all about it, so we’ll not delay this any longer.
WARMUP: – SSH – IW – LSS – Prying Squat – Mountain Climber (because, you know, Norwegian 5000)
THE THANG: Norwegian 4×4: – Swings = 1:00 – Lawnmowers = :30/:30 – Bottoms-up Presses = :30/:30 – Goblet Squats = 1:00 – Rest = 3:00 (“rest” included walks, carries, and some actual “rest”) – Repeato 4x
Body weight 4×1: – Standing broad jump = 1:00 (note, we weren’t standing there jumping over actual broads; it’s that the span of our jumps were broad.) – Bent over rows = 1:00 – Merkins = 1:00 (because Flipper likes chesticles) – 3 point squat jumps = 1:00
MARY: Some rando, questionable stuff Voodoo found on the internet – A head lifting thing – A side planking thing – L/R – And no time for other things, like bird dogs, pullovers, or planks.
ANNOUNCEMENTS: Nary a one.
COT: Good stuff. And mumblechatter. We’ll keep after it and refining it (esp the future double snatch disaster) and working on our VO2 max.
Until then, aye
I give you, the Norwegian 5000!
(OK, it’s technically the Norwegian 4×4, but that name lacks a certain gravitas. The 5000 is just a working title for now, but I’m sure we’ll come up with something appropriate to call it by the time we’re done with it.)
Well, I know you’re eager to hear all about it, so we’ll not delay this any longer.
WARMUP: – SSH – IW – LSS – Prying Squat – Mountain Climber (because, you know, Norwegian 5000)
THE THANG: Norwegian 4×4: – Swings = 1:00 – Lawnmowers = :30/:30 – Bottoms-up Presses = :30/:30 – Goblet Squats = 1:00 – Rest = 3:00 (“rest” included walks, carries, and some actual “rest”) – Repeato 4x
Body weight 4×1: – Standing broad jump = 1:00 (note, we weren’t standing there jumping over actual broads; it’s that the span of our jumps were broad.) – Bent over rows = 1:00 – Merkins = 1:00 (because Flipper likes chesticles) – 3 point squat jumps = 1:00
MARY: Some rando, questionable stuff Voodoo found on the internet – A head lifting thing – A side planking thing – L/R – And no time for other things, like bird dogs, pullovers, or planks.
ANNOUNCEMENTS: Nary a one.
COT: Good stuff. And mumblechatter. We’ll keep after it and refining it (esp the future double snatch disaster) and working on our VO2 max.
Until then, aye
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