Double Norwegian = double the pain
Date: 2025-10-20 AO: swole Q: high_tide PAX: Unplugged, The Worm, Uncle Leo, wildturkey, flipper, F3 Elsa, Emoji, Roulette, Blanks, Floyd FNGs: None COUNT: 11 11 pax gathered in the refreshingly crisp gloom for a Double Norwegian #downPAINment to start their week. It did not disappoint.
WARMUP: – SSH 20x – Low Slow Squat 11x – Sharon Towers 10x – Uh, um, what’s that called? Flipper, help me out? Duh, oh, yeah. Total brain fart. Imperial Walkers 10x – Hill Billy’s 10x – Prying Squat – just one good one
THE THANG: Double Norwegian 4×4 of: – 5 double swings – 5 double bent over rows – 5 double presses – 5 double front squats (or heavy goblet) – AMRAP for 4 minutes – Rest for 3 minutes (or longer, if you’re laying on your back when the timer goes off) Repeato 4x through
Loaded Carries (and concert reminiscing): – Waiter – Rack – Suitcase
MARY: – Ab Wheel rollouts or – Plank walkouts (with or without merkins)
ANNOUNCEMENTS: – Christmas party – 12/7 @ Hops’ house – Brew (& canned food drive) Ruck – Trail Terror (or something like that) – Several Christmas runs (but they all run together this morning – see brain fart, above)
COT: Winners aren’t typically announced at a kettlebell workout, but Bon Jovi’s “Runaway” was today’s clear winner. By pax request, it was cranked to 11, and it initiated a whole discussion of first/favorite concerts. Def Leppard’s “Switch 625” was also applauded.
Everyone was pushing through today, except Emoji, who kept laying on the ground between rounds presumably to take a nap, and Blanks, who just keeps holding back. Come on, man, get after it! JK. Nice work, men.
Hope you enjoyed the doubles; I hear more are in our future.
Aye.
WARMUP: – SSH 20x – Low Slow Squat 11x – Sharon Towers 10x – Uh, um, what’s that called? Flipper, help me out? Duh, oh, yeah. Total brain fart. Imperial Walkers 10x – Hill Billy’s 10x – Prying Squat – just one good one
THE THANG: Double Norwegian 4×4 of: – 5 double swings – 5 double bent over rows – 5 double presses – 5 double front squats (or heavy goblet) – AMRAP for 4 minutes – Rest for 3 minutes (or longer, if you’re laying on your back when the timer goes off) Repeato 4x through
Loaded Carries (and concert reminiscing): – Waiter – Rack – Suitcase
MARY: – Ab Wheel rollouts or – Plank walkouts (with or without merkins)
ANNOUNCEMENTS: – Christmas party – 12/7 @ Hops’ house – Brew (& canned food drive) Ruck – Trail Terror (or something like that) – Several Christmas runs (but they all run together this morning – see brain fart, above)
COT: Winners aren’t typically announced at a kettlebell workout, but Bon Jovi’s “Runaway” was today’s clear winner. By pax request, it was cranked to 11, and it initiated a whole discussion of first/favorite concerts. Def Leppard’s “Switch 625” was also applauded.
Everyone was pushing through today, except Emoji, who kept laying on the ground between rounds presumably to take a nap, and Blanks, who just keeps holding back. Come on, man, get after it! JK. Nice work, men.
Hope you enjoyed the doubles; I hear more are in our future.
Aye.
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