Damn it feels good to be a gangster
Date: 2024-01-24 AO: meathead Q: voodoo PAX: high_tide, MARTA, Uncle Leo, flipper, voodoo FNGs: None COUNT: 5 It was a moist morning, but YHC was looking forward to working out in our usual spot rather than the Hot Box. Unfortunately, YHC also got a late start and by the time I got to the AO, the pax had already relocated. After launching the Tesla off of a sneaky speed bump, I unloaded my bells and did a quick farmer carry to the Box.
Warm-up: SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Prying squats x 2 5 cleans per side Arm swings
The plan for the day is Week 4 (Deload Week) of the Hypertrophy Plan devised by our resident mad scientist High Tide:
Superset 1: Lawnmower rows (per side) and goblet squats (3-5-8) x 2 + 3-5 reps
Superset 2: Heavy swings and explosive merkins (3-5-8) x 2 + 8 reps (combined last two sets for fun)
Since we were in the Hot Box, we didn’t do carries, we did static holds. Single bell.
Waiter :20, rack :20, suitcase :20, rest, next side Suitcase: :30 per side, :45 per side
Mary by committee: Leg raises (Voodoo) x 12 OYO Knee boxes (Flipper) x 10 IC each leg Freddie Mercury (MARTA) x 20 IC Bird Dog (Uncle Leo) x 5 IC Pullovers (High Tide) x 10 civilian count
Announcements: 1) Next blood drive is 3/8 2) Savage Race on 6/12. See Wild Turkey’s posts on Slack for more details. Get signed up so we can have a big showing!
COT: Thanks to High Tide for the takeout
Moleskine:
1) It was great to have Uncle Leo back out after a back injury, sinus infection, and a big swim meet. He did set one PR at the meet, which he said was because he had never swam that event. We know the truth though. (It was the kettlebells.) 2) In the F3 News of the Nation email newsletter (let me know if you don’t receive this and I can help you get signed up), OBT (one of the founders of F3) mentioned the passing of Jeff (Gx) Guillebeau, who was the founder of Campos, the predecessor to F3. I read Gx’s obituary and thought it was an interesting insight into a man who played an important role in the formation of F3. If you’re interested in reading it, the link is here: www.legacy.com/us/obituaries/charlotte/name/jeffrey-guillebeau-obituary?id=54055006
Warm-up: SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Prying squats x 2 5 cleans per side Arm swings
The plan for the day is Week 4 (Deload Week) of the Hypertrophy Plan devised by our resident mad scientist High Tide:
Superset 1: Lawnmower rows (per side) and goblet squats (3-5-8) x 2 + 3-5 reps
Superset 2: Heavy swings and explosive merkins (3-5-8) x 2 + 8 reps (combined last two sets for fun)
Since we were in the Hot Box, we didn’t do carries, we did static holds. Single bell.
Waiter :20, rack :20, suitcase :20, rest, next side Suitcase: :30 per side, :45 per side
Mary by committee: Leg raises (Voodoo) x 12 OYO Knee boxes (Flipper) x 10 IC each leg Freddie Mercury (MARTA) x 20 IC Bird Dog (Uncle Leo) x 5 IC Pullovers (High Tide) x 10 civilian count
Announcements: 1) Next blood drive is 3/8 2) Savage Race on 6/12. See Wild Turkey’s posts on Slack for more details. Get signed up so we can have a big showing!
COT: Thanks to High Tide for the takeout
Moleskine:
1) It was great to have Uncle Leo back out after a back injury, sinus infection, and a big swim meet. He did set one PR at the meet, which he said was because he had never swam that event. We know the truth though. (It was the kettlebells.) 2) In the F3 News of the Nation email newsletter (let me know if you don’t receive this and I can help you get signed up), OBT (one of the founders of F3) mentioned the passing of Jeff (Gx) Guillebeau, who was the founder of Campos, the predecessor to F3. I read Gx’s obituary and thought it was an interesting insight into a man who played an important role in the formation of F3. If you’re interested in reading it, the link is here: www.legacy.com/us/obituaries/charlotte/name/jeffrey-guillebeau-obituary?id=54055006
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