Barcodes on Norwegian Ships Type Workout

Date: 2025-10-25 AO: olympus Q: Krzyzewski PAX: voodoo, The Worm, taggart, Emoji, ickey_shuffle, Pepsi FNGs: None COUNT: 7 Upon the backdrop of a chilly gloom, this morning we laid to rest the final beatdown of the hallowed Norwegian spreadsheet. Bittersweet, but mostly bitter, was the occasion, but any potential sadness was swiftly curbed by the double KB weinke. True to form, this latest iteration of Norse athletics left most of us smoked by the fourth set, but definitely stronger. That said, the true treasure was the VO2 max gains we made along the way. Oddly enough, doubles notwithstanding, YHC warmed up to this one as the weeks wore on – perhaps we can keep up the tempo in some other form? We’ll see. For now, we’ll put this one in the rearview. Grateful, as always, for all of the pax that continue to turn out each week and support our coterie of gearheads with intensity, solid mumblechatter, and, yes, selfie sticks for boyband shots. Fantastic work, gentlemen. 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) Voodoo / Hoodoo Complex EMOM (4 sets) – Voodoo complex (1x e/s each min.; 2 sets) – Hoodoo complex (1x e/s each min.; 2 sets) 2) Norwegian 4×4 w/ Double Bells! (4 sets) – Cleans (5x) – Bent over rows (5x) – Presses (5x) – Front squats (5x) – Active recovery (3 min.) 3) Complex A (3 sets) – Deadlift -> upright row (5x) – Merkins (10x) – 1-handed alternating swings (10x) 4) Complex B (2 sets) – Sumo squat (8x) – Lawnmower rows (6x e/s) – 1-handed alternating swings (10x) MARY: …we ran until the bell and Runstopper dismissed the class ANNOUNCEMENTS: :mega: T-claps to wildturkey for putting together this handy summary of upcoming events: docs.google.com/document/d/1rfXr_W_lxq61DGddefdopUF81v3z13rkIIrnyQ_ROFc/edit?usp=sharing :pray: Prayers for Pepsi’s M as they navigate upcoming surgery :fountain: “Dig deep within yourself, for there is a fountain of goodness ever ready to flow if you will keep digging.” — Marcus Aurelius, Meditations, 7.59 COT: Runstopper took out the joint crews