Spooktacular Squats and More!

Date: 2023-10-21 AO: olympus Q: Krzyzewski PAX: voodoo, The Worm, MARTA, ickey_shuffle, Pelosi, Emoji FNGs: None COUNT: 7 Like a local area dad can’t resist slapping a bag of potting soil, the pax swarmed this morning and enjoyed a full body beatdown. Definitely a peaks and valleys (dare I say, tricks and treats!?) type workout, where long sets were greeted with much needed periods to catch your breath. YHC admittedly was stingy with rest time (cue the neighbor who turns off the lights on Halloween), but eventually relented during Circuit B which saw no shortage of squats with a healthy side of merkins. Nice crisp fall weather greeted us and solid mumblechatter throughout. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x single-handed swings THE THANG: 1) Circuit A (5 sets) – Two-handed swings (10x) – KB jump squat (5x) – High pulls (5x e/s) – Explosive merkins (10x) 2) Carry Palate Cleanser – One bell (e/s) for farmers, racks, and waiters (6 sets total) 3) Circuit B (5 sets) – Thrusters (5x e/s) – Single leg deadlift (10x e/s) – Merkins (20x) – Goblet squats (5x) 4) Static holds – Single KB waiter / rack / suitcase (20 sec. each; 2 sets e/s) MARY: 30 sec glute bridge for good measure ANNOUNCEMENTS: – Keep The Worm’s mother in law in your prayers as she is gearing up for a cancer fight and undergoing surgery – Successful turnout for the Blood Drive yesterday – thanks to all the pax who donated! – “The gem cannot be polished without friction, nor man perfected without trials.” – Either a Chinese proverb or a quote from Seneca depending on whom you ask; good meditation for the weekend either way COT: – Eventually joined by the men of The Rock as they finished pounding several miles of pavement; Hoover took us out