Robert Russell is his name

Date: 2023-11-04 AO: olympus Q: Krzyzewski PAX: mighty_mite, The Worm FNGs: None COUNT: 3 Greeted by a frosty morning, three pax escaped the fartsack and chose to pickup and put back down heavy things. Though nary a pax sat perched atop an iron sphere, we tried to honor Pelosi with a playlist of solid modern and classic rock hits and synovial circles a-plenty. A good bit of mumblechatter regarding football, rugby, and the nipping cold. We finished out Ickey’s spreadsheet with a mix of activities and went off menu for the balance of the workout. 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) Ickey Circuit (5 sets) – Two-handed swings (20x) – Lawnmowers (8x e/s) – Goblet squats (10x) – Snatches (5x e/s) 2) Double Carries – Farmers – Waiter/suitcase (switch halfway) – Farmers – Double rack 3) Alternating EMOM (10 min) – Clean & press (3x e/s) – Merkins (10x) 4) Circuit Two (2 sets) – High pulls (5x e/s) – Thrusters (5x e/s) – SLDL (8x e/s) …Then the men of the Rock came through and we quickly transitioned into Mary for the last 10 mins… MARY: We went around the circle for a variety of legs and core cool down ANNOUNCEMENTS: – Holiday party coming in December – Prayers for pain unseen and unspoken – we’re all carrying something we’d rather not expose. If you’re hurting, reach out and likewise be open and receptive if others are getting weary on the journey. Let’s finish this year strong. Set the tone for the men in this community and be an example of manifested potential COT: -Ductwork took us out