The Opposite of Easy

Date: 2025-09-20 AO: olympus Q: Krzyzewski PAX: voodoo, Wabbit, Toto, F3 Elsa, hoover, Pepsi FNGs: None COUNT: 7 Phenomenal beatdown this morning. While many of the pax had been through a couple iterations of the new Norwegian program, this was the Q’s first spin through 4 sets and it delivered. Absolutely gassed by the end of the last set…YHC thinks this is going to be a good one. While gear workouts are usually 0.0 mile affairs by definition, this workout got heart rates up and the blood pumping. YHC is excited to see how we all progress and improve over the weeks. Mumbechatter was strong this morning and helped guide us through the long sets. Great discussion on the subtleties of various European nations and specifically how Swedish things don’t invoke fear (hunger, maybe?). Great to see many of the usual suspects and always a pleasure to have the Nantan himself join us. Overall, a solid close out of Week 1 of the new :rainbow: spreadsheet. 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) Norwegian 4×4 (4 sets) – Cleans (1 min.) – Merkins (1 min.) – Squats (1 min.) [Called an audible and switched order with presses] – Presses (1 min.) – “Active” recovery (3 min.) 2) Deadlifts and Rows Complexes (3 sets) – A: Deadlift -> upright row (5x) then reverse lunges (5x e/s) – B: SLDL (5x e/s) then lawnmower rows (5x e/s) 3) 6/5/4 Combo (1 set e/s) – 1-handed swings (6x) – Sumo squat (5x) – Snatches (4x) MARY: Just enough time for a 45 sec. glutebridge ANNOUNCEMENTS: – :drop_of_blood: Next Blood Drive (10/3) (details on Slack) – :christmas_tree: Area-51 Holiday Party (12/7) (details forthcoming, but the date seems solid at this point) – :skull_and_crossbones: Memento mori COT: Runstopper took out the collective groups in the COT