FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

WARMUP: THE THANG: Always simple. Run 5 miles in a direction and make it back without losing anyone. MARY: ANNOUNCEMENTS: COT:

10 PAX hit the gloom for Week 4 of Iron Volume — our deload week. Same weight, half the sets, maximum rest. Turns out Fotomat picked a pretty good week to make his return. He’s been out of the gloom for a bit, but jumped right back in like he hadn’t missed a beat. Pepsi returned from his travels — both work and celebrating 25 years of marriage. Congrats! Emoji somehow posted after working until 2 AM and still showed up bringing his usual energy. Amazing. The reduced volume meant something unusual happened at Swole: we had five minutes left. voodoo stepped up to correct this oversight by leading us through some secret bonus ab work. Deload does not mean relax. The playlist was a chronological coming-of-age tribute to my love of EDM, spanning the old-school stuff from 1986 through 1999, with enough rock mixed in to keep The Worm from revolting. Unplugged was fully supportive despite not being as familiar with these bangers as I thought he’d be. Benny claimed he’d heard these hits in college, but Uncle Leo was quick to point out that those were probably remixes. 😂 Springfield added that bad ’80s music is apparently very popular in Chile, where he spent some time working. I’m choosing to interpret that as an endorsement. The Weinke Warmup Block A — Double Front Squat 2 sets × 6 reps 120 sec rest Block B — Double Clean & Press 3 sets × 4 reps 120 sec rest Block C — Single Front-Rack Reverse Lunge 4 sets × 8/side 120 sec rest Block D — Single-Bell Crush Press 2 sets × 10 reps 120 sec rest Block E — Carries Down / Back / Down / Back 40 sec work / 60 sec rest Suitcase, rack, or waiter Block F — Secret Core Five bonus minutes of core. Week 4 Day 1 in the books. Same weight. Half the sets. Full rest. Trust the process. Next week we start building the volume back up. 💪 ANNOUNCEMENTS: Adventure Quest. Check out or add to our Google Event Sheet https://docs.google.com/spreadsheets/d/1bSr64ar_zIEsBfyjBoZFynLx663Zr9h0ODqs1mbuKyw/edit?usp=drivesdk COT: YHC took us out.

Some mornings are like Tax day. It's not fun, there's a lot to unpack, but you enjoy none of it. Also, who has a themed soundtrack for Tax day? Other days are like today. A lot to unpack, but the weather is somewhat gracious, the mumblechatter is flowing like wine, and the pax instinctively flock like the salmon of Capistrano. In perhaps the most unceremonious of spreadsheet weeks - number three - the pax gathered to put in work, raise the reps, and put up solid weight. While the offsite last week saw fewer pax than usual, the regulars poured in this week to pump our numbers pass double digits. As much as YHC would like to believe the terrible themed playlists are what make the pax come to the yard - the real treasure is the mumblechatter and insane muscles we build along the way. So it was today - 11 strong and spanning multiple generations, but all with a singular desire to have the pax leaving our hallowed grounds better than the one who came. Fantastic to see the usual suspects, but also great to be joined by Beaker, who received some expert instruction by the 1.0. As they say, families that swing together, cling together. The mumblechatter was strong - Autumn is too topical not to be. Alas, the massive oval our workout assumed inhibited YHC's ears from absorbing the far reaches of our chit-chat. Nevertheless, T-claps to Voodoo and MARTA for jointly guessing today's dumb playlist theme. Also, shout out to Voodoo for winning the Hulk trophy - you're a monster among men and your form is flawless. However, if your skin turns green, that's about the only thing that would make you more terrifying to the human pax. In all seriousness, nice work, Voodoo - always a pleasure to throw around heavy weight alongside you. Other random thoughts...MARTA, it's been too long since YHC has last seen you - great seeing you today. Ickey, rest assured that even blind squirrels still find nuts...your playlist guessing supremacy is unmatched and we expect you will return to form in short order. Benny, always a pleasure to see you in the gloom getting gritty and getting better. The Worm, fantastic mumblechatter as usual and glad you're back in your house - plumbing sagas are no fun. Emoji, always a pleasure to swing with you and even though you were at the other end of the oval, your enthusiasm was infectious and helped us all put in that last tough rep. Toto, YHC always appreciates the sanity you bring, especially with the many knuckleheads that gather here (also you didn't troll YHC today, at least that he noticed and that's certainly something). Flipper, thanks for pushing YHC each time you post. You bring a steady intensity that's always welcomed by YHC and he loves your desire to continue to push higher. Blanks and Beaker, love to see the father/son intensity and no workout is complete without a signature Blanks "Woooo!" All right, enough of this preamble - LET'S :clap: GET :clap: TO :clap: THE :clap: RECAP WARMUP: Swings (10x), prying squats, hi-pulls (5x), synovial circles, one-handed swings (10x), slingshots (7x e/w) THE THANG: 1) Double Cleans (5 sets) - Double cleans (5x) 2) Double Front Squats (5 sets) - Yup, it was as foretold...double front squats (5x) 3) Double Floor Press (5 sets) - Double floor press (6x) 4) Gorilla Rows (5 sets) - Gorilla rows (8x e/s) 5) Carries! (4 sets) - Front rack double carries for ~30 sec. for 3 sets and the final set was dealer's choice to get back to the battle stations MARY: The weinke, like YHC on Thanksgiving, was stuffed...no time for Mary ANNOUNCEMENTS: - :calendar: F3 Events: https://docs.google.com/spreadsheets/d/1bSr64ar_zIEsBfyjBoZFynLx663Zr9h0ODqs1mbuKyw/edit?usp=drivesdk - :pray: Prayers for the unsaid burdens each man brings to our AO and carries back with him. The fact that we all carry these does not make it easier, but, perhaps, maybe the recognition that you're not alone may make it easier to share it. We're gear-heads, we're fantastic at carrying things...lean on a brother. - :book: “You must live in the present, launch yourself on every wave, find your eternity in each moment. Fools stand on their island of opportunities and look toward another land. There is no other land; there is no other life but this.” ― Henry David Thoreau COT: Hopper and the men of the Rock joined us for a joint COT.