Q’s discretion

DATE: 2023-05-10 AO: Meaad Q: high_tide PAX: voodoo, snowflake FNGs: None COUNT: 3 YHC got the call to lead this unholy mashup of bells and bags – kinds like that SUCKS workout, but way cooler and sucks less. Part of today’s reason is that, drawing on years of experience and aged wisdom, the Q made strategic, ahem, modifications to the spreadsheet to better cater to the needs and preferences of the pax (ok, himself).
WARMUP: SSH – 15 IC 15 swings LSS – 15 IC 20 swings Merkins – 15 IC 25 swings Prying squats – 3 rounds
THE THANG: Suitably pruned sandbag routine – plank lateral drag – 10/side – side lunge (borderline Cossack squat) to knee raise – 5/side – repeato 3x Toss sandbag aside; we’re done with that.
Fibonacci Murph / snatch test training Press Squat Snatch Left then right Reps of: 2, 3, 5 Repeato 2x Then a final set of 2 presses, 3 squats, 5 snatches per side
Adjusted spreadsheet finisher: 5 renegade rows /side 8 single leg deadlift /side 15 pullovers 5 renegade rows /side 8 single leg deadlift /side
MARY: No time for that
ANNOUNCEMENTS: Order your shirts
COT: Joined by Anvil pax. Prayers for @puddingpop brother-in-law, John, with prostate cancer and his family. Take out by F3 Chaplin, @hops