Norwegians Proverb “2 is better than 1”
Date: 2025-09-29 AO: swole Q: Unplugged PAX: Pepsi, Emoji, Blanks, wildturkey, Fotomat, high_tide, The Worm, Uncle Leo FNGs: None COUNT: 9 Beautiful breezing pre-rain AM in the gloom. Fall like! Perfect to make things worse by introducing double kettlebells into the next training cycle of the Norwegian 4 x 4.
Playlist was a riddle a la Krzyzewski. Each artist was determined by AI to be the ‘most famous rock star in each of the 50 states’. There was some debate ast The Worm and high_tide had issues with AI’s selections for AZ and AL. Take it up with Chatty!!
Mumble chatter was low, that means the WO suck. Also Blanks grunts a lot. We may need a lunk alarm! JK
WARMUP: SSH 2H Swings LSS Around the World Unplugged Sprinklers Arms and Phelps
THE THANG: Repeat four times – 4:00 AMRAP. Work such that HR is 85-95% Max. For us 40-60 year olds that is a HR of 153-171 bpm. Your results may vary depending your amount of respect. 5 – Dbl Swings 5 – Dbl Bent Rows 5 – Dbl Presses 5 – Heavy Goblet Squats – Active Rest for 3:00 (keep HR in the 60% max range =/-100 BPM)
Some carries with some merkins and good mornings thrown in.
MARY: HBH Elbow Plank until time. ANNOUNCEMENTS: Blood in Oct….this Friday or next. COT: YHC took us out. Thought of the day. You may not think you need F3, but F3 needs you. Post even when it all goes wrong, life sucks, and you’re not feeling it. Cuz you brothers need you!
-UP
Playlist was a riddle a la Krzyzewski. Each artist was determined by AI to be the ‘most famous rock star in each of the 50 states’. There was some debate ast The Worm and high_tide had issues with AI’s selections for AZ and AL. Take it up with Chatty!!
Mumble chatter was low, that means the WO suck. Also Blanks grunts a lot. We may need a lunk alarm! JK
WARMUP: SSH 2H Swings LSS Around the World Unplugged Sprinklers Arms and Phelps
THE THANG: Repeat four times – 4:00 AMRAP. Work such that HR is 85-95% Max. For us 40-60 year olds that is a HR of 153-171 bpm. Your results may vary depending your amount of respect. 5 – Dbl Swings 5 – Dbl Bent Rows 5 – Dbl Presses 5 – Heavy Goblet Squats – Active Rest for 3:00 (keep HR in the 60% max range =/-100 BPM)
Some carries with some merkins and good mornings thrown in.
MARY: HBH Elbow Plank until time. ANNOUNCEMENTS: Blood in Oct….this Friday or next. COT: YHC took us out. Thought of the day. You may not think you need F3, but F3 needs you. Post even when it all goes wrong, life sucks, and you’re not feeling it. Cuz you brothers need you!
-UP
SlackBlast author
0 Comments
About the author