Frank and his hefty sisters
Date: 2024-05-25 AO: olympus Q: voodoo PAX: flipper, MARTA, voodoo FNGs: None COUNT: 3 MARTA showed up late and Flipper left early, but in between we did a lot of work amongst intermittent raindrops.
WARMUP: SSH x 20 IC 5 x 1HS per side IW x 15 IC 5 x high pulls each side Sharon Towers x 10 IC 5 x cleans per side
THE THANG: Voodoo Complex x 5 EMOM
7s with merkins (6 to 1) and renegade rows (1 to 6)
Humane complex: 10 swings/10 goblet squats/1 merkin to 10 swings/1 goblet squats/10 merkins
3-man grinders: 1 pax on the sled, other 2 pax swing bells – 5-10 with 48 and 44, 10-15 with 40 and 36, 15-20 with 32 and 28. Repeato.
MARY: leg raises x 10 OYO Elbow plank for 1:00 Hollow body hold for 1:00
ANNOUNCEMENTS: Brew Ruck happened today. Blood drive in June. Beer run next weekend.
COT: Hoover took us out with The Rock pax.
Moleskine: YHC rolled in hot at 0700 to find Flipper in his truck. We got some gear unloaded and got to work. The music started during the warmup, which is unusual and it prevented MARTA from claiming he wasn’t late because the music hadn’t started. Flipper bailed during the grinders because he had swim practice. He says he only wears a speedo and a whistle. :man-shrugging: We’re between spreadsheets, so this was a made up workout. After doing the Murph yesterday, the merkins and squats were questionable. Thanks to Flipper and MARTA for coming out.
WARMUP: SSH x 20 IC 5 x 1HS per side IW x 15 IC 5 x high pulls each side Sharon Towers x 10 IC 5 x cleans per side
THE THANG: Voodoo Complex x 5 EMOM
7s with merkins (6 to 1) and renegade rows (1 to 6)
Humane complex: 10 swings/10 goblet squats/1 merkin to 10 swings/1 goblet squats/10 merkins
3-man grinders: 1 pax on the sled, other 2 pax swing bells – 5-10 with 48 and 44, 10-15 with 40 and 36, 15-20 with 32 and 28. Repeato.
MARY: leg raises x 10 OYO Elbow plank for 1:00 Hollow body hold for 1:00
ANNOUNCEMENTS: Brew Ruck happened today. Blood drive in June. Beer run next weekend.
COT: Hoover took us out with The Rock pax.
Moleskine: YHC rolled in hot at 0700 to find Flipper in his truck. We got some gear unloaded and got to work. The music started during the warmup, which is unusual and it prevented MARTA from claiming he wasn’t late because the music hadn’t started. Flipper bailed during the grinders because he had swim practice. He says he only wears a speedo and a whistle. :man-shrugging: We’re between spreadsheets, so this was a made up workout. After doing the Murph yesterday, the merkins and squats were questionable. Thanks to Flipper and MARTA for coming out.
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