- QIC: wingman
- Pax: Flipper, ickey_shuffle, Meathead, Toto, Unplugged
Rollin’ in hot
Date: 2025-11-12 AO: meathead Q: high_tide PAX: flipper, ickey_shuffle, Unplugged, Toto FNGs: None COUNT: 5 YHC just escaped the #fartsack, arriving with no time to spare. The pax were assembled, unloaded, stretched, and ready to go. So, we did.
WARMUP: – SSH 20x – IW 20x – ST (Sharon Towers) 10x – PS (Prying Squat) 1x with lots of squirming at the bottom and a few Dan John curls for good measure.
THE THANG: The Wolf – DFS 5x – DMP 5x – DCL 5x – DFS 5x – Rest 2x work time (about 2 minutes) – Then repeato 4x total
Push-pull superset: – Double bent over rows 2 – Belkins 4 – Double bent over rows 3 – Belkins 6 – Double bent over rows 5 – Belkins 10 – Rest – Repeato 3x total
Snatches: – 20 snatches EOMOM – Repeato 5x
Carries: – Double rack
MARY: – Ab wheel (or plank walk-outs) – Hip bridge
ANNOUNCEMENTS: Festivous Christmas party Brew can ruck
COT: Well, at least the music didn’t suck. (80’s hard rock, duh) And the squats were reasonable (depending on your selection of bells) Good times, gents. Aye.
WARMUP: – SSH 20x – IW 20x – ST (Sharon Towers) 10x – PS (Prying Squat) 1x with lots of squirming at the bottom and a few Dan John curls for good measure.
THE THANG: The Wolf – DFS 5x – DMP 5x – DCL 5x – DFS 5x – Rest 2x work time (about 2 minutes) – Then repeato 4x total
Push-pull superset: – Double bent over rows 2 – Belkins 4 – Double bent over rows 3 – Belkins 6 – Double bent over rows 5 – Belkins 10 – Rest – Repeato 3x total
Snatches: – 20 snatches EOMOM – Repeato 5x
Carries: – Double rack
MARY: – Ab wheel (or plank walk-outs) – Hip bridge
ANNOUNCEMENTS: Festivous Christmas party Brew can ruck
COT: Well, at least the music didn’t suck. (80’s hard rock, duh) And the squats were reasonable (depending on your selection of bells) Good times, gents. Aye.
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